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seanie-123

So I’d say that I have around 25-30 body fat %, if I, a beginner, with a good diet, ran 5km 4 days a week for 5 months, how much body fat % could I expect to lose? My diet is as follows: No sugar 6 days a week and I try to keep my calories as low as possible without starving myself. I eat at least one fruit a day, a bit of meat but I don’t eat vegetables.


Ok-Attitude-8314

I don't have the answer your looking for, sorry, but I would like to tell you to eat vegetables, all the mental control you put to cutting sugar would be better used gaining all the vitamins ect from veg, keep up the running and all else, your doing great 👍


seanie-123

Will do, thanks 👌


Poolkit_G

Please let me know if this workout is good for strength and muscle building. * **Day 1: Upper Body** **-** Bench press 5x5, \[6 pull ups, 10 push ups, 10 kb swings, and 10 squats (no weights)\] x 10 rounds, Farmers walk 3-5 sets depending on fatigue * **Day 2: Lower body -** Deadlift 5x5, \[6 push ups, 10 squats(weighted with dumbbells), 12 lunges(weighted with dumbbells)\] x 10 rounds, Farmers walk 3-5 sets depending on fatigue * **Day 3: Light workout with abs and shoulder focus -** Shoulder press 5x5, \[10 foot to foot crunches, 10 russian twists, 10 leg raises, 10 leg scissors\] x 10 rounds, Face pulls 3x10 (low weights), Side Lateral Raises 3x10 (low weights)


SirDiabeetus

how come you’re not doing barbell squats?


Chris_P_Broccoli

So I've been going to the gym for about half a year and I really enjoy it. Recently I've caught Corona and didn't go to the gym for about two weeks. Now being back in the gym I notice that I neither can use my previous weights nor do I hit my previous reps. Of course that's most likely the after effects of a viral infection and I'm not too worried about it atm. Still it got me thinking about a trip I'm going to take this summer. I'll be away for about a month with no access to a gym. So I was wondering how much progress do you loose in 4 weeks with no training? Of course I'm still a beginner and I probably can do some bodyweight exercises, so the effects shouldn't be too severe. Still I was wondering what would be best to reduce the effects of not going to the gym for a month?


Bufik2

You will lose a negligible amount of strength and muscle that you'll be able to regain in a few workouts anyway. You can decrease muscle loss by eating enough protein and doing bodyweight stuff, but make sure to hit all muscle groups, not just pushups and sit ups like people often do.


Chris_P_Broccoli

Good to hear thanks.


SquirrelEmergency225

https://vt.tiktok.com/ZSdBhtYW7/ i currently squat with a wider stance because of my lack of mobility. should i invest in some squat shoes so i can bias the quads better in the quads with a narrower stance


GingerBraum

If you want to. It likely won't make much of a difference in the long run.


SquirrelEmergency225

so whatever squat stance is still going to work the quads enough?


GingerBraum

Yep.


Waitoxxx

What protein powder is better (efficientest and safest) ? [Pure Protein](https://www.walmart.ca/ip/6000197352100), [Six Star](https://www.walmart.ca/ip/6000016947919) or [Diesel Perfect Sport](https://www.walmart.ca/ip/6000197350802)


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Waitoxxx

How do you know theses types of yhings


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Waitoxxx

So if I’m not lactose intolerant and has no allergies, I can choose whatever protein powder I want ?


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Waitoxxx

Yeah, just sometimes it’s hard to get this much protein only from food


GingerBraum

Just get whichever one suits your budget.


Waitoxxx

Is [Pure Protein protein powder’s] (https://www.walmart.ca/fr/ip/6000197352100)good and safe ?


GingerBraum

It's just food, man. Yes, it's safe.


Waitoxxx

Ayt just my mother is a little bit afraid of that so I’m just making sure that it’s all right


GingerBraum

Tell your mother that protein powder is just a by-product of milk.


bobdylan_In_Country

This person is a fitness instructor who is good at deadlift, can anyone explain why its deadlift action, upper back or shoulder posture is different from the common posture ? Is it a correct movement? https://www.douyin.com/video/7068790381529287976


Bufik2

This is exactly how a deadlift should look like, nothing unusual here


bobdylan_In_Country

Maybe I didn't make myself clear, please see that his face is facing forward in the lower position but facing downwards in the highest position, is his head movement a problem or a technique? u/GingerBraum


GingerBraum

There's nothing inherently wrong with what he's doing.


Bufik2

It's neither


GingerBraum

It's most likely just the way he does it. There's nothing inherently wrong with it.


Waitoxxx

What is BCAA ? Is that creatine ? Why there’s that on the majority of the protein powder ?


GingerBraum

Branched-Chain Amino Acids is just three different proteins sold as a simple supplement. It's on the majority of protein powder because regular protein powder contains those amino acids. That's also part of the reason for BCAA's, on their own, being a waste of money.


Waitoxxx

So if a protein powder say 60g of protein (2 scoops) and 13.4g of BCAA, it means that it contain 73.4g of protein ? I am talking about [this one](https://www.walmart.ca/ip/6000016946815)


GingerBraum

No, it means that out of those 60g of protein, 13.4g of them are BCAA's.


Waitoxxx

Oh ok thx


Waitoxxx

Should I take creatine and protein powder as soon as I start to workout (3/4 times a week) or i should take them after some time (3/4 monthes) ?


GingerBraum

You can take creatine as soon as you want. Whether you take protein powder depends on your protein needs. If it helps you get to your daily protein goal easier, then you might as well use it now.


Waitoxxx

How much protein should I eat if I’m a newbie at the gym, I want to gain muscle and lose fat (cutting) and I go to the gym 3 to 4 times a week (and do other sports during the week) ? Btw I’m 15


GingerBraum

https://examine.com/nutrition/protein-intake-calculator/


juan_carlos_edward

Trying to start going to the gym this summer (and then continue through the year) what app would be best to use that can encompass everything, including workouts and diet (I’m willing to pay for an app/membership I just want a really good one)


my_soldier

I use the stronglifts 5x5 app. There's a free version and a paid version. It is incredibly user friendly, has good videos on proper form and basically does everything for you, including timing your rests between sets. Highly recommend using the free app, especially when you are just starting. Note that with the 5x5 app you start off with really light weights, but you'll increase weight really fast so don't be discouraged at first. It doesn't have any diet information tho, what are you looking for with that regards? I think you'd be better off just trying off recipes or meal preps for that anyway.


RedWhiteNBlue42

M24/6'1/155lb. I've been lifting consistently for a month and a half, inconsistently for two months before that. I've got my max bench up to 125 and deadlift to 225 (and trying for 235 tomorrow). But my squats are way behind and I can just barely grind out five reps at 105 (legs parallel to ground, not half squats), and I'm not even bothering to test 1RM yet. I can do dozens of reps with proper form on the leg press at over 200, so it's not an overall leg weakness issue. Is this normal early on? Are there specific muscles I should be doing accessories with? Is squat form just slower to learn than form on the other compounds? Should I be concerned about this? Also: should I be worried about my deadlift being almost twice my bench or is that normal for tall folks?


Mediamuerte

You don't have anything to worry about. It's all pretty normal. Increase your squat frequency, maybe record a form check to post here. It should get better


malegazemachine

how achievable is a body like [this](https://gfycat.com/dappervagueburro) with a constant workout? She's my goal but I've been working out for some time and don't look like her, has it a lot to do with genes?


DoveMot

It seems very achievable. Of course it will be impossible to look exactly like her. Part of if the exact look is genes, but you could totally look as good as her. If you’re not getting the results you want from your training then you’ll need to give more info if we’re to help


MEforgotUSERNAME

She looks normal and doesn't have huge muscles. Should be pretty easily achievable. If it's about losing weight to look like that, then it mostly has to do with diet.


40ozlaser

Anyone have recommendations for shoes that won’t tear apart when using a weighted sled? I keep tearing soles up rather quickly.


Puzzleheaded_Runner

I wear Nike metcon. They are a little longer in the heel but flat and very solid sole


Comfortable_Error580

Is it ok to just have 2 hard boiled eggs and a lot of water/Japanese green tea for lunch every weekday? I'm trying to lose fat (esp around chest, stomach and thighs) but retain muscle mass. I do bench press (not sure of weight but not very heavy) around 3 times a week and bicep curls(7.5kg) daily. Any tips? Thank you


MEforgotUSERNAME

If that helps you get through the day, then great! But you will want to think about your overall caloric consumption in order to lose weight.


Comfortable_Error580

Yea, I'm on a caloric deficit, but I'm not sure if only having 2 eggs for lunch is too little calories, resulting in loss of muscle mass


MEforgotUSERNAME

It will be fine as long as your daily totals are what you need. I mean, there are some people out there who do that one meal a day thing.


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Rippletits5x5

531 BBB is a bit more manageable at 4 days a week


SkatesGaming

how do i stop my knees caving on conventional deadlifts


Mediamuerte

Angle your feet a little more outward


Rippletits5x5

Post a form check


SkatesGaming

how much weight should you progress per session when doing 5x5 bench


Rippletits5x5

As a beginner on a LP programme, 5lb/2.5kg per session


Lifternoob10101

I tend to add reps, then weights in 5kg increments


nobodyimportxnt

Follow a program that answers this question for you


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Puzzleheaded_Runner

Some people don’t react to beta alanine. It doesn’t do anything anyway except be annoying. And it’s like creatine - you have to take it at a certain dose daily for it to even be effective. There’s a lot of pre workouts that are glorified caffeine


MEforgotUSERNAME

You can buy the beta alanine by itself if that's what you want.


nobodyimportxnt

I don’t get the tingles all the time. Caffeine tolerance?


Besbosberone

Can dynamic double progession (as described in this vid https://youtu.be/cEEyH6JtCqQ) work on Metallicadpa’s PPL for progressing accessories while keeping the linear progression for the main lifts as described in the routine?


lethal_mustard

sure


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Electrical_Stock_178

Core work, cardio, or some sub-maximal bodyweight stuff for active recovery. Cardio can be anything from walking to HIIT training depending on your recovery capacity. Core workouts don't need to be longer than 10 minutes.


fitdudetx

I personally, because the overload is important continue the regularly scheduled day. But if you find yourself missing the same day for example, you need a different routine.


ThoughtShes18

> But if you find yourself missing the same day for example, you need a different routine. Care to elaborate? Do you mean if you miss a lift that day or miss the day entirely, then you need to switch program?


fitdudetx

Like if you do ppl and miss the second p then do L on the regular day. But if you do ppl and you keep missing L it's a problem. If you miss a ppl altogether just start over. You might end up on different days is that what's messing you up?


Electrical_Stock_178

Did you mean to reply to someone in the first comment?


lethal_mustard

it doesnt matter what day you do a lift


fitdudetx

I personally just move on but some people are stuck with doing bench on Monday for example. That's why I said, if that's what's messing the OP up.


ThoughtShes18

> Like if you do ppl and miss the second p then do L on the regular day. You don't. You continue from where you left. > But if you do ppl and you keep missing L it's a problem. It is. Which is why we stick to the program and continue from where you left. > If you miss a ppl altogether just start over. You might end up on different days is that what's messing you up? yes start over, but from the first day you missed - not the entire program. At least this is how I understand your question.


fitdudetx

This was an answer to another question that I guess i failed to nest under the OP. My bad


ThoughtShes18

Hahahah makes more sense, I had a hard time Trying to understand those “questions”


BasedTunechi

doing arnold split and want to increase my bench and squat, anyone have program recommendations for such? been working out now for a little over 2 years so not a super beginner anymore but definitely have plateaued


Photographerpro

Currently on 60s on the dumbbell press. Is it possible to get to 70s within a month. If so, how?


geckothegeek42

The other guy is right that it seems you should be able to do 70s for 1-2 reps based on 60*10. It's probably a technique and mental thing. You can try some 'cheating' to get the weight up and then do very slow and controlled negatives focusing on the feeling of the weight and activation of the muscle. Do a few sets of that, and try reduce the amount of 'cheating' over time, and it can really help increase strength. Just be careful to be stable even though you're 'cheating', my preferred method is a mix between overhead squat and overhead press at the same time (push press/jerk) while making sure I'm upright and core engaged like a squat This is pretty common in bodyweight fitness because that's the only way to progressively overload since bodyweight is constantish. But it should work for weights as well


Photographerpro

One question too. Are these number good if I weigh only weigh 130lbs?


geckothegeek42

Who cares, compare yourself to yourself, no one else


Photographerpro

I was just curious as a skinny guy. I might try powerlifting too next year, but I need to get stronger.


Photographerpro

Im usually stuck on a weight for a month and it gets annoying. I will try 65s the next time I workout.


ThoughtShes18

> Currently on 60s on the dumbbell press. Is it possible to get to 70s within a month Surely. But what's the point? > If so, how? Get stronger


Photographerpro

Because I want to? I don’t like being stuck on a weight for a month


ThoughtShes18

Good luck when you get strong(er)... It's a part of the game. Are you doing 60's for 1 rep or do you want to just do 70s for 1 rep? You dont specify much.


Photographerpro

I’m doing 60s for 10 reps currently.


ThoughtShes18

Then you should already be able to do 70s


Photographerpro

I can’t get those up. Maybe I could 65s for like 3 reps, but 70s is too much right now.


ThoughtShes18

So it's more likely a technical problem that's stopping you from trying the 70s. Practice getting the weights up. Really try to utilize the legs to get them up


Photographerpro

The problem is once I get them up, I stall and my arms give out. The 60s are still a challenge right now as I’m only doing them for 2-3 sets and using a lot of energy to finish the sets.


ThoughtShes18

Honestly, doing 2-3 sets of 10 reps are very good. Doesn't sound the challenging :) How's your rest? If they are not +2min ish, then try that. It makes a very noticeable difference (and better hypertrophy with longer rest vs. short).


vodreliux

can too much omega 6 from food like nuts be bad for testosterone? also sugar from fruits? I eat frozen fruit healthy eating is great! but what if we consume way too much omega 6 in our diet and a lot of peanut butter and olive oil? I also consume around 50-70 grams of sugar from fruits at night, does that matters?


Lesrek

Unless you have a reason to suspect clinically low test levels, worrying about these things is pointless.


vodreliux

yes I do have reasons. I had low test before


Lesrek

So why are you asking here and not the docs who diagnosed your hypogonadism?


vodreliux

man I have went to so many docs. theres not a specific stuff except cortisol


Lesrek

That’s kind of my point though. Either the docs give you specific protocols on how to improve your test or the docs don’t think it is something you need to actively treat. If they are simply telling you “reduce stress,” they clearly don’t think your test is something that needs active treatment so why do you? To be clear, being on the lower end of normal range test does not mean you have low test and it does not inhibit your ability to lift/grow. If you are below the normal range and have active sunrooms of such, you need to be working with medical professionals. Either way, we here on Reddit cannot help you because there isn’t anything to help. And if you think low test inhibits your ability to grow, I am at roughly 290 last I had it tested and I had a 1700lbs total within weeks of that blood work. u/zbgbs is pretty open about his low test as well and you can look at his posted videos for what he’s been able to accomplish.


Electrical_Stock_178

There's a lot of factors that can effect testosterone. Sugar from complex carbs like fruits are generally healthier than sugar from simple carbs. They don't spike your blood sugar in the same way. Regarding fats, saturated fats have been shown to increase testosterone levels, but have been correlated with heart disease too. I've seen some research that suggests be Omega 3 and 6 fats are better for testosterone levels than saturated fats, and some suggests a high omega 6:3 ratio can bet harmful. Bottom line, it's hard to say, the research isn't rock solid to my knowledge. If you want to know what works for you, your best bet is to experiment with your diet and get bloodwork done.


vodreliux

yo thanks! ill see what sup maybe lower some intake on sugar as well?


Waitoxxx

Is there a difference using barbell or dumbbell for exercice. For example, is doing dumbbell incline bench press or barbell incline benchpress is exactly the same ? I prefere barbell over dumbbell and I just want to be sure that there’s no difference between thoses two. (Sry for my English)


Bufik2

Barbells are superior by a certain margin in every case, unless a certain injury is preventing you from using them. Despite the wrong info here barbells fix imbalances better than side isolation.


Lifternoob10101

barbell can allow u to put more weight, dumbells allow more range of motion and side isolation for imbalances


coachtaylarh

There are differences but they don’t matter a whole lot. Dumbbell exercises help get rid of muscle imbalances bc each arm does independent work instead of one being able to compensate on a barbell Technically you should incline some DB work to reduce muscle imbalances but most of your exercises can use BB For dumbbell incline bench specifically, dumbbell provide for a greater range of motion so greater stretch in the muscle


J0k3rA34

some guy walked up to and told me he finally fixed his rdl by having straight legs. I said I thought some SLIGHT knee bend was proper form. he said he couldn't do that because he doesn't have a pcl from a sports injury. none of it made sense. he said not having a pcl meant he got no activation in his hamstrings and started explaining how his whole knee dropped forward and down. I've never heard of anything like this... aside from the fact that it is true, removing your knee bend does put more stress on the hamstrings. am I missing something about the pcl and relation to the hamstring/ knee and hips?


geckothegeek42

Both are fine, technically one is a *Romanian* deadlift and one is a *stiff/straight legged* deadlift. But both are good for hamstring hypertrophy and carry over to traditional deadlifts. Just do what feels good to you and let him do what feels good to him. It's so individual and subjective


J0k3rA34

I wasn't sure anyone would reply and did a little research and found this really interesting journal publication. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835508/#!po=1.04167


geckothegeek42

Be very careful trying to extrapolate EMG activation comparisons to hypertrophy or strength results long term Dr Erik helms did a good interview with a scientist on his podcast recently about it.


J0k3rA34

I think they named their article to get to more views do you have a link?


geckothegeek42

https://youtu.be/fIccFeOknew


J0k3rA34

that was a great episode and it put me onto a good pod cast. thank you! 😊


J0k3rA34

I'm digesting this now. thank you 😊 its definitely a large portion of the purpose of my initial question! now I just need more info on the pcl relation or if there is some myth this guy is subscribing to


GingerBraum

Why are you thinking about it in the first place? Proper form for RDL is having slightly bent legs. What he's doing is a straight-legged DL.


J0k3rA34

the connection between which form he chooses and his PCL is what really made think about it.. I know he's doing a stiff legged deadlift if he straightens out... what I don't understand is why he thinks his PCL has something to do with the ability to activate his hamstrings in RELATION to which form he needs to choose... when regardless of his PCL injuryx the fork he chooses *already* directly I fluences hamstring activation... so I'm hoping maybe someone can explain what I'm missing about the PCL? I'm flabbergasted by this dudes statement lol


8hz_WAN-IP

Has anyone tried racks or benches from irwin fitness? Ive looked at their products and they seem really high quality but not many people have bought their products so i cant gauge if its actually well made.


Dramatic_Scale5908

I get stress in my lower back whenever I hinge to like a deadlift or bent over rows. 99% sure it’s my form. How to I understand and fix this?


LameGains

That's half the point of those exercises. What gices you the impression that this is a bad thing?


GingerBraum

Your lower back is involved in those lifts, so that sounds normal. If you're worried about it, post a form check.


durianandgains

Well, you will feel your lower back do some work as both require you to extend your back. What stress do you feel?


fitdudetx

You might be over trying to curve your back. Youtube about it, maybe they have exercises to be more neutral.


Dramatic_Scale5908

👍👍


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Electrical_Stock_178

That sounds like bro science to me. Spinal erectors are responsible for a good portion of deadlifts. Nothing wrong with strong erectors.


IrrelephantAU

He means that you're probably relying too much on your back strength to manage the lift rather than using the rest of your posterior chain. Not always the case, but a big lower back without a monster set of hammies is usually because the person has a shithouse hinge and is trying to muscle the lift by straightening their very rounded back rather than driving with their hips.


voppp

I have no idea what he means. Erector spinae muscles are mostly strengthened through posture. They’re not used for much but slow twitch, long standing positioning.


Azdak66

Guys with smaller erectors tend to spend more time on their technique, which is usually more satisfying.


thejewfro69

Wondering if anyone can help me strengthen my core by linking me something or giving a quick write up here. I’m a relative novice to lifting but I feel as though my core, specifically my abs and adjacents are pretty weak. My compound lifts continue to get better but I can still barely pump out any crunches before they get pretty difficult. When I’m doing an ab workout I tend to do several sets of crunches, planks, side planks, bicycles, and medicine ball side to sides (forget the name of that one). Do I need to keep powering through with a similar routine or switch things up a bit. For reference I’m 6’3” ~260 definitely a bit overweight but not terribly so. Usually only hit abs once a week bc half because I don’t like the exercises and half because I don’t like the results so I probably should increase volume.


Azdak66

You don't need more volume, but you would benefit from better exercises. It's too late to make a list, but here is a good article the explains "core training" quite well and gives a few exercises you could substitute. These aren't necessarily the "greatest" exercises because there are dozens of good ones but I think they would give you a better foundation than what you are doing now. [https://tonygentilcore.com/2015/08/unconventional-core-training/](https://tonygentilcore.com/2015/08/unconventional-core-training/)


Electrical_Stock_178

Try hanging leg/knee variations. Use ab straps if you need them. Woodchoppers and carries are good for oblique stuff. If you can plank for more than 90 seconds, I would move on to something dynamic.


Alakazam

You don't necessarily increase the volume. But I would opt for things that you can just throw on at the end of workouts without taking much time. Planks are great for this. 3 sets of planks for time builds a lot of core stability. You can also try working up to ab rollouts if you want. Ab training is never a bad idea. But abs don't exactly require a lot to get strong. Just doing something for them is enough.


carrotstickqween

Hypothetically, if fat loss (while retaining muscle) is your goal, which is the lesser of 2 evils: 1. Going over your cals by a significant amount (let's say 500) but hitting your protein target. 2. Hitting your cals but missing the mark on protein by like 60g


fitdudetx

You won't lose anything fat or muscle if you eat over your calories.


Alakazam

If it's just once in a while, I would just undereat protein for the day. On cuts, I typically aim for around 50-60g above what's recommended anyways, so I have plenty of leeway.


crispycaucasian

Don’t worry about protein too much. Focus on your calorie intake and eating protein with every meal. One mistake I made learning how to lose weight was focusing on my protein intake too much when in reality it isn’t as important to hit some number like 1g protein/ pound of body weight as it is to just eat healthy meals that have a decent amount of protein in them.


AdFast8919

am i supposed to feel rdls on the way up? i do them very slow while going down and feel them good, but when i pull them up i just do that however. is that right or pulling it up a big part of the exercise?


fitdudetx

Thrust with your hips


Haariger_Toepfer

You should feel it in your hammys on the way up.


Alakazam

I want to point out: you don't need to feel a muscle to work a muscle. I don't necessarily feel rdls on the way up either. Because I do the ascent explosively, and control the descent.


zapgappop

Push-ups…when I do them at any angle my left elbow has a weird thing happen. It’s like a tendon sort of slides over something. Doesn’t really make a pop noise but feels like a pop. Doesn’t hurt. What’s the deal with this?


fitdudetx

Does it happen with other push press exercises?


zapgappop

It actually does. Tricep extensions are one in particular I can think of.


fitdudetx

My left shoulder slides but my right doesn't. As long as it's not hurting or is stays stable I think it's ok. You can ask around trainers maybe


Haariger_Toepfer

I’ve heard of that. It’s called a zapgappop. No but really post a form check :)


AdFast8919

i do a 6 day ppl and for chest and back i have two different main lifts that i up by 5 lbs each time which has been working, but for leg day i only have squats and i’m having to add 5 lbs twice a week. am i only supposed to do it once out of the two leg days a week or both? i recently had to lower the weight by 40 lbs because i recorded and realized my forms horrible so i can’t say if adding 5 lbs twice per week was working or if i was just compromising for the weight with bad form so i decided to come here and see if anyone knows.


Haariger_Toepfer

2x a week if you can, 1x a week is fine. You can also do extra reps if a weight increase is too hard. Ex: 5x5 at 50kg to 5x6 at 50kg instead of 5x5 at 55kg


Alakazam

Try adding once a week. Alternatively, you can try substituting front squat for one of the days as a primary movement.


Zankeru

Edit: machine WAS broken, nvm. Rowing question. Trying to mix up my cardio from just doing 5k's all week. Decided to give the rowing machine at my gym a try. Not sure if I am doing something wrong, or the machine is busted. How much resistance are you supposed to get from a machine? I have had tougher times starting lawnmowers, even on the highest setting. I did about five minutes as fast as I could (after watching form videos and correcting myself) and it felt like 1/10th the effort I used when actually kayaking. I didnt even get my heart rate up. I'm not super strong, 6', 200lbs. What am I missing, or do you think the machine is just busted?


Electrical_Stock_178

I never got much cardio out of rowers compared to running. But they get boring so I've never done it for a half hour straight.


Alakazam

What machine are you on? A concept 2? Or some other rower? What kind of pace are you setting? At your height and weight, you should easily be able to pull a 1:30/500m at max effort. If you're new to rowing, try aiming for an 2k in less than 8 minutes, with a cadence of 25 strokes per minute to start. If that feels easy, bump it up to 4k, then 6k, then 8. Most people set their rowers to around a resistance of 4-5 because that mimics water


Zankeru

Turns out the old one was indeed broken. I nearly threw up during my last set, my fingers feel like they are ready to break off, and my legs are jelly like I just did 200 lunges. Definitely a great workout! Thanks for the guidance. It's a concept 2. Did three sets with one minute breaks. 2 kilometer, 10 resistance 9.19, 8.46 and 5 resistance 9.41. I could probably make it under 8min if my knees didnt smush my fat gut into my lungs on the recovery phase, lol.


Alakazam

Rowers can be pretty intense. I wouldn't try to go balls to the walls if your goal is to improve cardiovascular fitness, definitely do not do it at max resistance, and try aiming for a comfortable pace. If you're finding that you're feeling like jelly afterwards, you're probably rowing too hard or too fast. Maybe try aiming for around a 9:30 2k at a resistance of 5. That should be right around 2:20-2:25/500m.


Zankeru

Unfortunately I can only motivate myself to workout at "balls to the wall" pace, even though it's less efficient for progress. Do you get more distance traveled by exploding on the drive, or does the machine only care about stroke rate? I tried varying power versus speed but couldnt tell if there was a difference.


Alakazam

The purpose of lowering the stroke rate while setting a pace goal is specifically to develop power in the stroke. Hence, why I said aim for around 25 strokes per minute while aiming for a specific pace. If your stroke rate goes up, but all you're doing is randomly pulling on the machine, your pace will be a lot slower compared to if you drive with a lot of power. For example, a lot of olympic rowers will typically do their slower training in the 20-25 stroke/minute pace, and still manage to average like a 1:40/500m pace. In comparison, if you ask an absolute newbie to row, theres an entire possibility they can go upto 30-40SPM and not even get close to 2:00/500m.


Zankeru

Alright, followed your advice and kept myself at 25spm. 4k, 18.12 mins, 2.25 split. Did practically the same time that I had while killing myself at 33spm, and without the hand or leg pain. Huge improvement, thank you. Some more questions if you dont mind. Does it matter if I pull the bar into my pecs or towards the stomach? Is it bad to lean back further than 30 degress on the drive? I noticed I was hitting near 45 at the end, and it seemed to help with arm strain.


Alakazam

I believe proper rowing form has you pulling towards your chest. During the leg drive portion, you're not actually suppose to lean back. It's only during the finish that you lean back.


Zankeru

Ah, sry, the finish. Once my legs are fully extended.


Zankeru

Ah, yes, there was my mistake. I was sitting around 33spm and didnt come close to the mark. I'll focus more on my drive instead of trying to go fast.


gg2341

I might be to late for this, but do you guys do mobility training at all? I've got super tight hips, lower back etc. I wanna do a dedicated mobility routine I can do inbetween my workout days. But I'm having a lot of trouble finding a decent routine. Do you folks have any suggestions?


oliverbm

In addition to yoga, which is great, if you can afford it consider seeing a physio. You’ll get analysis to understand why the tightness and then you’ll get exercises / active stretches to overcome the tightness. Might be a bit of a luxury if you don’t have an injury per se but just thought I’d flag


fitdudetx

I bought prime plus pro


Haariger_Toepfer

I do 45 minutes of yoga per day and it has escalated my life (physically and mentally)


gg2341

Do you just do YouTube videos or go to a studio? I've tried YouTube videos but I don't really progress or I forget about it.


Haariger_Toepfer

I attended classes for a couple months (free local meetups) then took my favorite exercises and put them into my own routine that I do either at home or in the gym alone.


Alakazam

You can do some yoga once a week. It's quite meditative if you do it properly. Ive personally found that training through a full range of motion in my movements has allowed my body to increase mobility without any dedicated mobility work.


jrm48

i struggle to do low bar back squats due to my shoulder mobility. are there any exercises i can do to help this?


Haariger_Toepfer

Are you sure shoulders are the issue? Maybe should post form check?


Alakazam

You can try adjusting your grip. A wider grip decreases the necessity of shoulder mobility. Likewise, Ben Pollack has a pretty interesting way of gripping, where he does thumbs and pinky *under* the bar. Basically a raptor grip. You can view his video on it here: https://youtu.be/nMTPJ6W--bY


Fried-Zucchini2222

How is Zumba in your area? I teach Zumba at a University and I haven't had anyone come to my class all semester. It's very disheartening. Even our Y's have half or less of the classes they had a few years ago. I've had some thoughts about why: * College students are getting younger and "aging out" of Zumba? * The pandemic really encouraged us to work out at home and group fitness as a whole is suffering? * Fitness is trending towards strength and away from cardio? * I'm in the Midwest US and maybe dancing is not as heavily weighted in our area as it is in some others (thinking that Zumba is a Latin-based dance exercise and maybe we're not as culturally dedicated)? Do you have any thoughts/input? I've taught Zumba for 8 years and loved it, but maybe it's time to move on to other things. I'm training for another certification (Move It! by Escape Fitness) so I can keep teaching at the university, but I will miss dancing for cardio rather than jumping jacks.


fitdudetx

Did you teach gold too? Maybe you can get seniors


Fried-Zucchini2222

I don't, currently... University doesn't have classes open to the public so no reason to pick it up. But no reason I couldn't pick that up; good suggestion.


carrotstickqween

Absolutely ageing out, I don't know anyone younger than 25 who is remotely interested or would ever go unless taken by an older relative. When I think zumba class I think 35+


MEforgotUSERNAME

>The pandemic really encouraged us to work out at home and group fitness as a whole is suffering? The group fitness classes at my gym seem to be pretty full. As full as before the pandemic? I'm not a participant in those, so, no idea. But they're definitely not empty now. ​ >Fitness is trending towards strength and away from cardio? Cardio machines in the gym are still well used. ​ >I'm in the Midwest US and maybe dancing is not as heavily weighted in our area as it is in some others (thinking that Zumba is a Latin-based dance exercise and maybe we're not as culturally dedicated)? Probably true that there is an element of trends in the popularity of the different group fitness classes. I think there are Zumba classes in my gym and those seem like some of the more popular ones. I live in Houston, which has a large Hispanic population. But it's not like the attendees of those classes are mostly Hispanic, it seems like the same kind of mix of people that attend any of the other group fitness classes.


Rippletits5x5

This sub isn't really the demographic for zumba tbh. I'm under the impression that Zumba is basically on the decline in general as new fitness trends emerge. Group fitness brands tend to come and go - Pilates and aerobics was massive in the 80s and but is much smaller now, Weight Watchers and Shapes aren't as big as they were in the 90s, CrossFit and F45 have grown a lot on the space, plus things like Peleton and Soul Cycle have taken market share.


Fried-Zucchini2222

Thanks; I did post on the Zumba sub but wanted to see if I could reach a wider audience for some ideas. I thought there would be some gym-goers in here who might have some observations even if they don't attend class. Good point about spinning and Peloton taking over and other brands that we now think obsolete!


Azdak66

You need to come up with Crossfit Keto Zumba and you’ll have full classes in no time.


Fried-Zucchini2222

Lol! Thank you for that :D


Sensitive_Try3322

my friend is allergic to EVERYTHING (peas, coconut, all nuts, all grains except quinoa, all beans except chickpeas, gluten, soy, and she’s vegan) we are trying to find her a chickpea based protein powder but struggling because they usually have something she’s allergic to them. any suggestions?


fitdudetx

Wow vegan yet allergic to everything vegan. Maybe your body is trying to tell you something.


Haariger_Toepfer

How about [homemade lentil protein powder](https://www.cleaneatingkitchen.com/homemade-sprouted-lentil-protein-powder/)?


lbrol

true nutrition has a pumpkin one


pnwall42

Looking for a 1 hour program that includes weight lifting, cardio and flexibility. A video or something that is guided would be helpful. Anything that matches?


Rippletits5x5

A CrossFit or F45 class is probably what you want


Alakazam

5/3/1 is a program that's meant to be completed in less than an hour. It's 3-4 days a week of lifting, 3-4 days a week of cardio.


Haariger_Toepfer

How many days a week? GZCLP can be about 30-45 mins, then HIIT cardio 15 mins, then stretching 15 mins, just about an hour to an hour 15.


MAZH__

is interval training on a bike and jumping ropes enough to start my weight/fat loss journey?


Haariger_Toepfer

Yes! Most importantly get your diet in check. Also lifting weights and eating enough protein will prevent muscle loss/ incur muscle gain. Most most importantly? Do exercise you enjoy and stay consistent!


langlois44

Any exercise is enough to start to increase your fitness. In order to start a fat loss journey, you actually only have to start eating less. https://thefitness.wiki/weight-loss-101/


MEforgotUSERNAME

Sounds fine and great for increasing your cardiovascular fitness, but your weight loss journey is going to mostly be about what and how much you eat.


MAZH__

I'll start cutting off how much rice I eat per meal then. Thank you!


IgneousRaven

Have you tried weighing and tracking things using myfitnesspal or something similar? It can be tedious at first but eyeballing it rarely works long term.