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Hi all..Dance novice here, need help putting together a dance workout that focuses on strengthening the dance muscles..ie legs, arms, abs..I am trying to pursue my passion of dance and starting out...

I just finished Basic for the AF, and tho it hurt sometimes, I loved it! I got used to the pain, and the routine. Knowing that every morning we do PT @ 0500 hours, I was ready for it. Now I'm in...

When you say straight leg, do you mean in the air, because I did those after someone suggested me to do that instead of feet on the floor. contract the hamstrings and glutes, I will try that, thanks!

Its hard to explain, but I think that like from being so thin already and not working out, and then doing sit ups and putting the pressure on my legs, I burned muscle, I don't know if that's right....

Maxime, what kind of weighted crunches exercises do you do? I don't want to work my hip flexors, because my legs have gotten smaller because of working them, I am trying to build up my legs, so I...

I did some research and found out that sit ups work your hip flexors, while crunches do not. I found this out to be true when I did some and realized the next day, my legs were smaller and more...

I stay away from anything that makes me gassy or bloated because it makes my cramps like 2 x worse. I stay away from salty foods, sugary foods, I stay away from them anyway, but I cut them completely...

I appreciate the comments, but I'm not just making excuses for why I can't work out, I am seriously concerned. My body has become extremely heavy on the bottom, and I don't mean weight wise, I mean...

I keep asking questions about losing weight and losing shape, and I have come to the conclusion that maybe it's just because of my narrow frame that I lose shape quicker. If this is the case, won't...

Ok I just did 1 min sprint at 6 mph, towards the end I did 7mph, and 3 min jog at 4 mph, 5 times, for 17 min, how's that? Now I'm going to go eat a sweet potato and some brown rice, and 1 peanut...

i've decided that I want to start sprinting, even tho when I went to the trainer he told me I don't need to start running till august, because I am trying to gain 10 lbs. before I ship to basic...

Cool, are you a newbie too? :) 1600, that's good, according to daily plate, it says I need 1734 cals to maintain, which is what I've been doing, but to bulk I need 1,000 more, ugh. I saw your...

Yes I did, I'm trying bulk first

Well I will take your advice and try it, thanks again ;)

I understand what you're saying, those are some good ideas. I'm sure it can be done, I just don't know how yet, and also, I am on a budget, and I've noticed that clean food can be expensive, and so...

I tried to bulk up on a clean diet, and realized it's almost impossible for me to do that, since I'm small to begin with. I can probably hit my maintenance calories, but it's like impossible to get...

Well that's what I'm trying to work on, but right now I'm trying to bulk because I need to gain some weight, so I'm not eating the most healthiest of things, but I will cut back once I get to where I...

It's 540 calories in 16 oz of water, and 3 level scoops, and 30 g of protein, and 89 g of carbs, so it's better for weight gain. It's 975 calories in 24 oz of milk, and 3 heaping scoops. 126 g of...

I bought this mega gainer by dymatize from the bb.com site like a couple months ago, and I've been drinking one of these shakes a day with water, it's about 540 calories, and I haven't really worked...

Thanks to everyone for giving me good advice, I went in there, and had some questions written, but didn't really get to ask them, because he pretty much answered them all during our session. As soon...