Health, Good Practises, and Exercise

[Conutz]

Any recommend supplements for someone who has never taken any? Dropped from 224 lbs to 168 lbs in the past year, been working out regularly, 3 sessions of HIIT and 3 weights each week. I am noticing improvements in overall muscle but slow progress. Wondering if there is anything that could improve overall muscle gain. Not looking for miracle solutions here just an effective boost.

Intense cardio tends to work against muscle building, you may be doing too much HIIT. Also, make sure you’re challenging your muscles during weightlifting. For example, a few sets of 12 reps is not going to do much for muscle building. Rather, targeting 6 to 8 reps for 3 or 4 sets per exercise will do more. Do be very careful though: don’t use bad form or “cheat” so you can lift more, you’ll just injure yourself. Finally, ensure you include the exercises that use multiple muscle groups: squats, deadlifts, presses (bench/chest, shoulder), pull-ups/lat-pull downs, rows, etc. Again, ensure your form is correct - ask for help if unsure. Finally, unless your diet is sorely lacking, I don’t think supplements will solve your problem, changing your training will.

Edit: make sure you warm up properly!

 

[yaxomoxay]

Intense cardio tends to work against muscle building, you may be doing too much HIIT. Also, make sure you’re challenging your muscles during weightlifting. For example, a few sets of 12 reps is not going to do much for muscle building. Rather, targeting 6 to 8 reps for 3 or 4 sets per exercise will do more. Do be very careful though: don’t use bad form or “cheat” so you can lift more, you’ll just injure yourself. Finally, ensure you include the exercises that use multiple muscle groups: squats, deadlifts, presses (bench/chest, shoulder), pull-ups/lat-pull downs, rows, etc. Again, ensure your form is correct - ask for help if unsure. Finally, unless your diet is sorely lacking, I don’t think supplements will solve your problem, changing your training will.

I recommend progressive overload.

 

[Conutz]

I recommend progressive overload.

Sure, I agree. Maybe elaborate in context?

 

[yaxomoxay]

Sure, I agree. Maybe elaborate in context?

here's a good article about it: https://www.healthline.com/health/progressive-overload

If I recall correctly Arnold discusses it in his encyclopedia of bodybuilding.

 

[44267547]

Yaxo is correct. Creatine would be the best supplement in terms of gaining towards strength and it does push water into the muscle. However, definitely do your research on creatine, there’s quite a few brands, and not all of them are reputable and/or created equal. Also, with creatine, it requires a ‘loading phase’, where you would probably would have to take it a minimum of at least a week before you probably would see any affects in terms of progress of strength. Keep in mind, if you start to feel any effects from the creatine from bloating, severe water retention or any intestinal issues, definitely stop using it. Oh, and you definitely want to make sure you’re drinking copious amounts of water when taking creatine, as it takes your water store and uses it towards the muscle, which can ultimately dehydrate you if you’re not consuming enough liquids.

Regardless, if you want strength, that comes from food. Supplements will only help you so much, and for some people, supplements do nothing at all, because you your body has to be able to actually react to the supplements you’re taking. But if you’re eating 4/5 meals a day with high protein, and a mix of carbohydrates, you will get stronger, because your body needs the food to push/pull the weight. I don’t care if you take all the supplements in the world, if you’re not eating enough calories throughout the day to push weights, (especially if they’re heavier weights), you won’t have the energy and the strength needed to be moving forward. Food is key at the end of the day.

Also, Conutz makes make a valid point above, Which is stretching. It’s important to pre-stretch to an extent, but you don’t want to overstretch, because the point of stretching is to elongate the muscle, but then you shorten it when you strength train. In my opinion, the most important type of stretching is actually ‘post’ stretching after a work out. Anytime I’m doing shoulders, back, chest, I constantly keep stretching with a light resistance band in between sets, to keep everything fluid and mobile.

There’s this one female in the gym that I see once in a while, she’s incredibly strong for her size, where she can push six plates on the leg press/squats 4 plates, and she maybe weighs 120 pounds with a competitor like body-type, but I’m blown away that she never pre-stretches or post stretches for her workouts. Even though she’s younger and has incredible genetics, I still think she poses herself for injuries. It just blows my mind that when you take athletes who have such great form, and have knowledge in the gym with great lifting technique’s, but they are either completely ignorant or don’t care to stretch for whatever reason. I see this a lot of with quite a few lifters.

 

[yaxomoxay]

Yaxo is correct. Creatine would be the best supplement in terms of gaining towards strength and it does push water into the muscle. However, definitely do your research on creatine, there’s quite a few brands, and not all of them are reputable and/or created equal. Also, with creatine, it requires a ‘loading phase’, where you would probably would have to take it a minimum of at least a week before you probably would see any affects in terms of progress of strength. Keep in mind, if you start to feel any effects from the creatine from bloating, severe water retention or any intestinal issues, definitely stop using it. Oh, and you definitely want to make sure you’re drinking copious amounts of water when taking creatine, as it takes your water store and uses it towards the muscle, which can ultimately dehydrate you if you’re not consuming enough liquids.

Regardless, if you want strength, that comes from food. Supplements will only help you so much, and for some people, supplements do nothing at all, because you your body has to be able to actually react to the supplements you’re taking. But if you’re eating 4/5 meals a day with high protein, and a mix of carbohydrates, you will get stronger, because your body needs the food to push/pull the weight. I don’t care if you take all the supplements in the world, if you’re not eating enough calories throughout the day to push weights, (especially if they’re heavier weights), you won’t have the energy and the strength needed to be moving forward. Food is key at the end of the day.

Also, Conutz makes make a valid point above, Which is stretching. It’s important to pre-stretch to an extent, but you don’t want to overstretch, because the point of stretching is to elongate the muscle, but then you shorten it when you strength train. In my opinion, the most important type of stretching is actually ‘post’ stretching after a work out. Anytime I’m doing shoulders, back, chest, I constantly keep stretching with a light resistance band in between sets, to keep everything fluid and mobile.

There’s this one female in the gym that I see once in a while, she’s incredibly strong for her size, where she can push six plates on the leg press/squats 4 plates, and she maybe weighs 120 pounds with a competitor like body-type, but I’m blown away that she never pre-stretches or post stretches for her workouts. Even though she’s younger and has incredible genetics, I still think she poses herself for injuries. It just blows my mind that when you take athletes who have such great form, and have knowledge in the gym with great lifting technique’s, but they are either completely ignorant or don’t care to stretch for whatever reason. I see this a lot of with quite a few lifters.

All great points. man, I suck at stretching (my fault as I am very inconsistent). However, I remember reading somewhere that it’s much better to stretch either hours before lifting or after lifting; this is to avoid unnatural points of stretch while there’s added weight.

 

[44267547]

All great points. man, I suck at stretching (my fault as I am very inconsistent). However, I remember reading somewhere that it’s much better to stretch either hours before lifting or after lifting; this is to avoid unnatural points of stretch while there’s added weight.

I think the athlete should do whatever works for them, but personally, I’d have disagree with whatever you read, as is that something I’ve never even heard of before hours before or after, but then again, it’s variable for everyone. But to summarize it from where I gain my knowledge, is from actual professionals who specialize in lifting for a career. To summarize that, here’s a two minute clip that highlights the importance of stretching and when to do it. (Really, this is a great two minute video that really shows the unknown factors of how stretching can be an advantage, but can also put you at a disadvantage.)

I follow this pro bodybuilder, his name is Arash Rahbar and is extremely informative, he is also a coach as well.

Fast forward to 45:30. (The clip I mentioned ends at 47:30)

 

[44267547]

Post chest workout:

430 cal/52g of protein. Sushi with crab, avocado, cucumber, tuna, and a light coating of Cajun horseradish sauce. (The aesthetic execution failed slightly.😁)

 

[yaxomoxay]

I think the athlete should do whatever works for them, but personally, I’d have disagree with whatever you read, as is that something I’ve never even heard of before hours before or after, but then again, it’s variable for everyone. But to summarize it from where I gain my knowledge, is from actual professionals who specialize in lifting for a career. To summarize that, here’s a two minute clip that highlights the importance of stretching and when to do it. (Really, this is a great two minute video that really shows the unknown factors of how stretching can be an advantage, but can also put you at a disadvantage.)

I follow this pro bodybuilder, his name is Arash Rahbar and is extremely informative, he is also a coach as well.

Fast forward to 45:30. (The clip I mentioned ends at 47:30)

I don't understand. he's saying the same thing I said, that is not to stretch right before you train and do it after.

 

[44267547]

Smoked cherry salmon and eggs. Omega fatty acids and protein. Probably the best fuel source combo for muscle building.

 

[jdechko]

Smoked cherry salmon and eggs. Omega fatty acids and protein. Probably the best fuel source combo for muscle building.
View attachment 1772411

One of my favorite recent discoveries is smoked salmon in the Weber kettle. How did you do yours?

 

[44267547]

One of my favorite recent discoveries is smoked salmon in the Weber kettle. How did you do yours?

I wish I could take credit for smoking that salmon, but my neighbor actually did it for me, with the ‘Big green egg’ smoker. He’s huge into hunting, and smokes venison and other assorted poultry/red meat. I personally don’t have the patience for that type of thing, but if you know what you’re doing and you’re using the right equipment, it totally changes the concept of taste if you’re into mesquite/smoked flavoring.

 

[yaxomoxay]

According to the Bodyfat analyzer thingy (which is somewhat unreliable), in January 2020 I was at 25%, now I am at 21.5%.
A bit disappointed as I hoped to be under the 20% by now; not giving up, still lots of work to do.

 

[44267547]

20% body fat for a male probably falls in the normal-to-average range. In terms of scale measurements, they can be off by a percentage point or two, but me personally, I also use the mirror and clothes fitting to determine where I’m at.If I’m wearing a jacket and it seems more loose around the waist line or something, then I know I’m seeing improvements in various areas. Most males tend to store fat in the lower back, abdominal and glutes. If the scale doesn’t necessarily move in the direction you want, it doesn’t necessarily mean you’re not losing weight either, As you have to use other tools like how your belt fits, ect.

 

[yaxomoxay]

20% body fat for a male probably falls in the normal-to-average range. In terms of scale measurements, they can be off by a percentage point or two, but me personally, I also use the mirror and clothes fitting to determine where I’m at.If I’m wearing a jacket and it seems more loose around the waist line or something, then I know I’m seeing improvements in various areas. Most males tend to store fat in the lower back, abdominal and glutes. If the scale doesn’t necessarily move in the direction you want, it doesn’t necessarily mean you’re not losing weight either, As you have to use other tools like how your belt fits, ect.

Very well said. I now fit in pants that were quite small for me and they're getting larger by the week.
I'd like to be at about 10-12% body fat so there's still quite a long road ahead of me, however I will do it!

(those damn'd love handles!)

 

[44267547]

Very well said. I now fit in pants that were quite small for me and they're getting larger by the week.
I'd like to be at about 10-12% body fat so there's still quite a long road ahead of me, however I will do it!

(those damn'd love handles!)

Wow, 10-12% BF is an incredible goal. If you get down to 10%, you won’t even be that far off from where bodybuilders are at 8% for stage weight. If Your coupling exercise, water and clean eating, that’s totally doable over the course of time. But, if you’re looking to put on muscle, I think it’s going to be difficult to maintain or add muscle, if you’re looking to get down to 10 to 12% body fat, especially with a reduction of calories, reduced fats, ect. I mean, you’ll have lean muscle, but to
add muscle, you need a surplus of calories, which I thought was what you were wanting to do originally, but I could be mistaken. But either way, if I were to to be at 10 to 12% body fat, I would lose all my gains, but retain some. That’s why you see pro bodybuilders with a lot of muscle because of the steroids addition, but yet can be lean around 10% body fat or less.

But besides all that, I think what you’re really going to notice more than anything if you get down to that body fat percentage, is you will be faster up flights of stairs, you will notice that you feel more agile and athletic, you can bend and stretch more than you could at the body fat percentage that you are now, your natural energy will be boosted, stamina levels will increase, tons of other benefits besides just having lots of muscle.

It sounds strange, but for me, I enjoy being muscular, but that’s how I like to look, but there are trade-offs that I do feel slower, I definitely I am not somebody that’s very athletic in terms of running and even reaching around to put my jacket on can be difficult. But that’s the trade-off I guess in terms of when you add weight and muscle, it makes it more difficult when you’re not very limber and overall athletic, even though weightlifting would be considered exercise/athletic. If I had to guess my body fat percentage, I’d say it’s probably around 20% as well, but you probably wouldn’t know it, because I carry a lot of dense muscle in my upper body.

I gave the scenario the other day to someone I was talking to, I said if I could have the option of A.) Being lean and shredded or B.) Big, bulky and muscular with some body l fat, I would definitely take option B. But once I get older, then I’ll probably change my course of direction when bodybuilding is not an option anymore.

 

[yaxomoxay]

Wow, 10-12% BF is an incredible goal.

Why settle for less than an amazing goal? 😛

If Your coupling exercise, water and clean eating, that’s totally doable over the course of time. But, if you’re looking to put on muscle, I think it’s going to be difficult to maintain or add muscle, if you’re looking to get down to 10 to 12% body fat, especially with a reduction of calories, reduced fats, ect. I mean, you’ll have lean muscle, but to add muscle, you need a surplus of calories, which I thought was what you were wanting to do originally, but I could be mistaken. But either way, if I were to to be at 10 to 12% body fat, I would lose all my gains, but retain some. That’s why you see pro bodybuilders with a lot of muscle because of the steroids addition, but yet can be lean around 10% body fat or less.

The actual priority as of now is losing fat. No matter what, it has to go down even if my muscular build remains the same. I think that if I incorporate good nutrition (lots of proteins), weightlifting a lot, and enough cardio I should be able to do it... slowly but steadily.

But besides all that, I think what you’re really going to notice more than anything if you get down to that body fat percentage, is you will be faster up flights of stairs, you will notice that you feel more agile and athletic, you can bend and stretch more than you could at the body fat percentage that you are now, your natural energy will be boosted, stamina levels will increase, tons of other benefits besides just having lots of muscle.

Can't wait for that moment in which I am more athletic that many in their 20's. (it's actually pretty sad, but I live in TX where most kids are already less athletic than me).

It sounds strange, but for me, I enjoy being muscular, but that’s how I like to look, but there are trade-offs that I do feel slower, I definitely I am not somebody that’s very athletic in terms of running and even reaching around to put my jacket on can be difficult. But that’s the trade-off I guess in terms of when you add weight and muscle, it makes it more difficult when you’re not very limber and overall athletic, even though weightlifting would be considered exercise/athletic. If I had to guess my body fat percentage, I’d say it’s probably around 20% as well, but you probably wouldn’t know it, because I carry a lot of dense muscle in my upper body.

That's quite interesting actually. Do you stretch a lot? What's your opinion about incorporating Bodybuilding and yoga?

I gave the scenario the other day to someone I was talking to, I said if I could have the option of A.) Being lean and shredded or B.) Big, bulky and muscular with some body l fat, I would definitely take option B. But once I get older, then I’ll probably change my course of direction when bodybuilding is not an option anymore.

option A for me. Right now I am at option C (still chubby-ish) 😛

 

[44267547]

Do you stretch a lot? What's your opinion about incorporating Bodybuilding and yoga?

I do some stretching at home, but I primarily stretch when I arrive to the gym, I spend about 15 to 25 minutes stretching for that muscle being trained. I mentioned before, one of the things that I use a lot of mobility for is shoulders, and I do a lot of stretching with bands, lateral raises with a very light amount of weight. Any major muscle group, like chest for example, I do a lot of stretching, and Force blood flow into the muscle and raise my body temperature.

As far as bodybuilding/yoga, it’s not a combination I’m aware of, but I do think it’s out there. I think yoga is more of an incorporation at home, because it is more time consuming, But it definitely it’s something to consider, because it is beneficial in creating more pliability and flexibility to your body. I think the problem with yoga, nobody really wants to make the time for it, especially when you’re incorporating a practice outside the gym. But do I think it’s beneficial? Absolutely, and that’s something that maybe I could myself look into more.

I do know someone that I was talking to years ago, he was having a lot of hip tightness/soreness, and he met with a yoga instructor, and he mentioned how challenging yoga really was, but how much it changed his flexibility with his hip, and the soreness was gone. I don’t think anyone can deny the benefits, it’s probably more or less making the time and understanding how it useful is.

 

[jdechko]

I gave the scenario the other day to someone I was talking to, I said if I could have the option of A.) Being lean and shredded or B.) Big, bulky and muscular with some body l fat, I would definitely take option B.

I’d go for option A, although I don’t even care about getting shredded. I just want to get back to where I was in 2019. I heard a funny one liner about triathletes. Someone who works out for 20 hours a week but struggles to do a single pull-up. I don’t do a lot of strength training, but I definitely need to add some into my routine.

Most of my workouts right now are cardio, and I’m still struggling to get over the funk I was in at the beginning of the year. Hopefully when the kids school and sports end in a couple of weeks I can really hit it hard.

 

[44267547]

I’d go for option A, although I don’t even care about getting shredded. I just want to get back to where I was in 2019. I heard a funny one liner about triathletes. Someone who works out for 20 hours a week but struggles to do a single pull-up. I don’t do a lot of strength training, but I definitely need to add some into my routine.

Most of my workouts right now are cardio, and I’m still struggling to get over the funk I was in at the beginning of the year. Hopefully when the kids school and sports end in a couple of weeks I can really hit it hard.

When you get older, carrying around lots of muscle isn’t probably the most beneficial thing, because it’s harder on your joints. So at some point probably in your mid 40s or later, you transition away from worrying about muscle, and more about being lean and agile.

You know it’s funny, because I was listening to a podcast the other day and they were talking about like how hard construction work is carrying around cement, sand, steel up and down floors, and could a bodybuilder potential do that? The answer is probably not. It’s a totally different type of muscle recruiting that requires that type of lifting, where weight lifting weight is more organized and robotic that’s controlled. My point is, there’s lots of things that I can do, but there’s quite a few things I can’t do. If I tried to do pull ups right now, I maybe would get three, because that’s not how I train and I would be pulling up over 230 pounds of mass, which would be difficult for me. But give me (2) 75lb dumb-bells for a chest press good for 12 reps with a pause at the bottom, yup I can do that. (After properly warming up of course and working my way up to that weight.)

More than anything, you have to do what works for you and how your body responds to whatever training that you’re capable of. I’m just fortunate to have warmer weather to get outside, rather be mowing the lawn or other yardwork for some cardio, and focus on the weightlifting later.

 

[Huntn]

I’d go for option A, although I don’t even care about getting shredded. I just want to get back to where I was in 2019. I heard a funny one liner about triathletes. Someone who works out for 20 hours a week but struggles to do a single pull-up. I don’t do a lot of strength training, but I definitely need to add some into my routine.

Most of my workouts right now are cardio, and I’m still struggling to get over the funk I was in at the beginning of the year. Hopefully when the kids school and sports end in a couple of weeks I can really hit it hard.

I was swimming exclusively (in my 60s) 2500 yards and had some shoulder/arm issues. Then I added gym weight strength training into my routine, the aches and pains in my shoulder and arms subsided.

 

[44267547]

Recovery weekend ahead from the gym:

Grow time. And...grilling season is here.

****************************
Yaxo, here is the reflex boxing set up my gym has I mentioned a few posts back. Literally, this gym has everything for MMA, boxing, powerlifting and bodybuilding.

 

[yaxomoxay]

Recovery weekend ahead from the gym:

Grow time. And...grilling season is here.
View attachment 1774924

****************************
Yaxo, here is the reflex boxing set up my gym has I mentioned a few posts back. Literally, this gym has everything for MMA, boxing, powerlifting and bodybuilding.

View attachment 1774926

I love both pictures!!!
Come on give me a 10-4-11-9 combo!

 

[yaxomoxay]

I recently started drinking coconut water. I read that it's somewhat beneficial for recovery and - if nothing else - it's great for hydration. I also like the taste, so it's a win.

 

[decafjava]

I recently started drinking coconut water. I read that it's somewhat beneficial for recovery and - if nothing else - it's great for hydration. I also like the taste, so it's a win.

Been doing that for awhile. A good source of potassium apparently..