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    You need to know what your calorie intake is, and...

    You need to know what your calorie intake is, and then eat less that that to lose weight. There are stickies in the top of this forum and the nutrition section you should read to calculate TDEE etc....
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    The Smith machine eliminates the need for the...

    The Smith machine eliminates the need for the stabilizer muscles in the bench press movement. Based on what OP is describing, these may well be what is in need of development. As stated, lower...
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    I can say I had no previous weightlifting...

    I can say I had no previous weightlifting experience at all pre-38 years old. I think people who lifted young certainly have more experience, which could be seen as an advantage when training as...
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    I don't think anyone was saying you shouldn't...

    I don't think anyone was saying you shouldn't have eggs (I wasn't anyway). I still stand by my statement that planning for 5 eggs a day everyday is not optimal for nutrition or health overall.
    ...
  • Very nice! Thanks for sharing.

    Very nice! Thanks for sharing.
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    I think that nutrition plan has you on an...

    I think that nutrition plan has you on an irreversible and inevitable crash into a binge session of Kit Kats and Oreos (insert favorite junk food here)...but seriously, aside from being very bland...
  • I think your question is really, "Are they...

    I think your question is really, "Are they different and how?" Of course they count for building strength and muscle. An article on how they are a little different below. Squatting with a safety...
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    Good info! Thanks for sharing. I do still think...

    Good info! Thanks for sharing. I do still think I'm alright with mixed grip and switching hands frequently, but you are well above my working weight, so it may just be that I am inexperienced. I...
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    I agree, the answer depends widely based on goals...

    I agree, the answer depends widely based on goals and personal "feel" for the lift. I do this ^^^ too, although I only tend to make it to 225 for reps before my grip fatigues and I switch to mixed...
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    The movement isn't agreeing with you. I had the...

    The movement isn't agreeing with you. I had the same problem. Try EZ curl bar. You hit the same muscles and it is easier on your wrists and elbows. There is nothing magical about BB curls.
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    You just lower the bar until you feel a good...

    You just lower the bar until you feel a good stretch in your hamstrings (typically just below the knees) and then back up. It does not need to go to the floor and for most people, it won't before...
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    Video would help...if your spine is bending...

    Video would help...if your spine is bending inwards (towards belly?) Then you are arching your back. Try to keep spine neutral by squeezing glutes. There are various cues recommend out there like...
  • BF % is not really a goal you should focus on at...

    BF % is not really a goal you should focus on at this point IMO. I agree with others that it will take multiple steps to get down to lower numbers, and don't forget - it is just a number. To achieve...
  • Adding reps is progressing. You're doing the...

    Adding reps is progressing. You're doing the right thing. A 500 calorie deficit should be yielding 1 lb per week. There is the potential of water weight factoring in. Be sure you weigh at the same...
  • First, good job researching and looking for the...

    First, good job researching and looking for the best path. Calories/macro counting and following a structured program are both great starts and you are seeing results in weight loss. Well done! It...
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    How many calories you want to target would be a...

    How many calories you want to target would be a personal choice depending on your goal for the workout. I do try to make sure I am constantly pushing (higher speed or more incline) - i.e. not...
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    I like to do this (below) for treadmill, but...

    I like to do this (below) for treadmill, but there is not really a set way to do HIIT...there are many

    3 minutes warm up
    30 seconds Sprint
    2 minute recovery
    30 seconds sprint
    1.5 minutes...
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    I think of planks as beneficial as a supplemental...

    I think of planks as beneficial as a supplemental exercise for bracing the entire core. I do a quick 5 minutes of planks and variations that roasts my abs, back, sides, etc., but the benefit of this...
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    Form looks pretty good, but keep head tucked and...

    Form looks pretty good, but keep head tucked and straight...look a few feet in front of you on the ground. Looking around like that or tipping head back can cause an injury in your neck.

    Your...
  • Yes wider stance, your feet are too close...

    Yes wider stance, your feet are too close together. Also, make sure your toes are pointed slightly outwards and that your knees track in the same direction your toes are pointing.
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