Weight Training

Weight Training

Weight Training Questions

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by 0 · about 20 hours ago

I am a 37 yr old male, 15% body fat, 180lbs. Eat 95% Paleo, no dairy. My 5% comes in the form of night time sugar. Dried Fruit, the occasional tablespoon or two of chocolate chips, or my own home made Paleo Cookies (Prune, Almond Meal &... (more)

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Keith_1 0 · January 31, 2011 at 5:51 AM

Cut out the dried fruit, cookies, chocolate chips, and apples. Get a copy of Starting Strength by Mark Rippetoe and follow his program instead of the one you are using now. It doesn't matter how much you have lifted weights in the past. For now... (more)

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by 0 · about 20 hours ago

I am starting Jonnie Candito's 6 week strength program tomorrow but (at least on my computer) the Excel spreadsheet isn't working. I put in my numbers on the "input" page, and then for the following pages for each week, no numbers show up... (more)

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raydawg 0 · June 02, 2014 at 10:53 AM

Download OpenOffice or LibreOffice. There's an Excel compatible spreadsheet program that should be able to open whatever spreadsheet you're trying to use. You could also try to re-download the spreadsheet, maybe it got broken.

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by 0 · about 20 hours ago

I've been going to an Olympic Lifting class 3x/week for a month now (not crossfit), and though I can tell I'm gaining strength by adding weight, I don't feel like I'm losing much fat?Besides my 70/30 paleo eating which must/will improve, I'm... (more)

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Girlgenius 0 · June 07, 2014 at 4:09 PM

Are you combining your lifting with an intermittent fast? You might try that if you want to avoid cardio. However, sprints, hills and bleachers are not the same as running and walking. Interval training is a form of high intensity training (or is... (more)

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by 0 · about 21 hours ago

I am a 5'4", 30yo woman. As of today, my weight is at 139.8 and body fat 23.5%. I've been struggling in a few different areas. First off, let me say that I am a runner, however I just finished the Asheville full marathon 3 weeks ago and I have... (more)

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wtfgod 0 · October 18, 2013 at 3:56 PM

athlete.io monitoring week to week changes and trying to interpret <5lb changes is not too wise, body weight fluctuates too much daily to notice a 1lb fat loss on a scale. and a week is a very small timescale, a lb of fat has 3500... (more)

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by 0 · about 21 hours ago

Hey guys! It's my first post and I've always appreciated this site and thought it was helpful and decided that I should join. Yet I have a predicament. I'm sorry for the long intro your about to read..: I currently do yoga almost everyday;... (more)

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ccorradino 0 · October 22, 2013 at 2:28 AM

Any sort of bodyweight exercise done regularly will meet your goals. The easiest thing would be to progress toward more weight bearing exercises from your yoga experience. Look at planking and handstand pushup progressions. Never get lazy with... (more)

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by 55 · about 21 hours ago

Hi everyone. I have been maintaining my weight loss for a couple of months now after strict paleo eating since Nov 2012. I would like to lose some more weight to fit comfortably in a size 4/6. I am currently a size 8 and I am 40 + years old. I... (more)

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Allison_14 0 · September 06, 2013 at 12:09 PM

Buy "Starting Strength" by Mark Rippetoe--the compound lifts are the way to go. Bodyweight exercises will only get you so far (except pullups and pushups are great, but bodyweight squats are useless [except teaching your form]). I highly recommend... (more)

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by 0 · about 21 hours ago

Hi, I have followed certain weight lifting regimes in the past but I am now questioning how paleo it is to follow a repeated routine week in week out. Am I correct in asserting that, in paleolithic times, every day would hold a different amount... (more)

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greymouser 0 · August 28, 2013 at 6:38 PM

If you're goal is some sort of paleo-reenactment, then you would definitely want to vary things up greatly -- include tons of walking, carrying large uneven objects, sprinting, etc. However, if your goal is making size, muscle-aesthetics, and/or... (more)

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by 0 · about 21 hours ago

Hello! So, I've had great success being (almost completely/mostly) Paleo since September. I lost 32 pounds almost immediately, and got rather skinny. Since Late January, I have been doing quite a bit of weight lifting and have really changed my... (more)

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Pat_13 0 · June 03, 2013 at 10:36 PM

7 sets of 10? I would try upping the weights quite a bit. Maybe 3-4 sets of 6-12. Hitting failure in that 6-12 rep range is where the most bang for your buck is. I would also take at least one day off. I did the same thing when I went from fatass... (more)

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by 695 · about 21 hours ago

So after nearly a year of staying under 100g (less than 50g 90% of the time) I decided to try a carb reefed to aid in losing that last stubborn body fat. I consumed over 300g of carbs throughout the day in the form of rice, fruits, vegetables and... (more)

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foreveryoung 0 · April 16, 2013 at 2:54 PM

CarboHYDRATES do cause you to hold water, and being hydrated is a good thing, not a bad thing in the long run. The reason some people retain water subcutaneously and not intra- muscularly is due to a lack of muscular insulin sensitivity (when... (more)

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by 1005 · about 21 hours ago

Nothing, not a fun-looking workout video on Youtube, not a kickass playlist....can make me want to get off my butt and pump some iron. What gives?

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Bradach 0 · April 16, 2013 at 2:44 PM

Traditional weight training isn't very natural, isolating individual muscles and exhausting them in turn has little relationship to real world evolution-based movements and requirements of human strength and ability. Maybe you are subconsciously... (more)

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by 45 · about 21 hours ago

Hi there, I have a question about fat. I've been trying the Paleo Diet on and off for about 4 months and I've had great results and reduced my visible Chron's symptoms %100. I want to commit to eating Paleo, a very strict version of the... (more)

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Travis_Culp 0 · March 15, 2013 at 9:34 PM

Depends, really. Some people, like myself, are genetically susceptible to ridiculous LDL elevations as a result of saturated fat (specifically from butter and cream). Other people hyper-respond to dietary cholesterol. If that took your total... (more)

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by 115 · about 21 hours ago

Hello everybody, I just wanted to start off by saying that I'm a young college student who has been following a paleo/low-carb diet on a budget (meaning I'm unable to afford grassfed, cage free, and organic food) for the last 7 months. I started... (more)

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The_Tigers_Wife 0 · January 25, 2013 at 1:53 AM

I have to agree with other posts on fats not holding you over. I feel like you are putting a lot of butter in your diet where there should be MEAT (nomnomnom). I really think you need up your protein intake more than anything - why don't you try... (more)

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by 53 · about 21 hours ago

I spent years weight training on machines. The consensus here seems to be fairly well against that, even though I was pretty strong. (Lifted all of the stack on half the machines, lifted some of the lighter weight machines for that matter.) But... (more)

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foreveryoung 0 · January 21, 2013 at 8:44 PM

Hey. I think that always, the bread and butter of your training should be heavy (4-8 reps), free-weight compound lifts (barbell overhead presses, cleans, squats, barbell rows, benches, squats, deadlifts) along with heavy (4-8 reps), weighted... (more)

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by 1772 · about 21 hours ago

I've always felt that there's no point in being strong or having big muscles if they are covered in a layer of fat. Thus, my question is for those of you interested in weight training but also aesthetics. How many carbs a day do you eat to... (more)

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Jay_15 0 · January 09, 2013 at 6:39 PM

Obout 4 1/2.....

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by 252 · about 21 hours ago

Hey fellow PH'rs, Have a couple quick questions. To make a long story short, due to college finals and holidays and various family events, I have taken up the Body By Science workout protocol to increase strength/conditioning with minimal time... (more)

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Jeff__1 0 · December 14, 2012 at 3:17 AM

Depends on your goals and your current condition. Low carb + 16h fasting + occasional 24h fasts + Body by science + college classes/finals seems like a recipe for way too much stress on your body. I wouldn't worry about a 24h fast, most of the... (more)

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by 130 · about 21 hours ago

Hi all, I found paleo/primal through Leangains, which was a good success for me and taught me a lot about good food choices and nutrition. I'm now keen to optimise health through eating predominantly paleo/primal, but would like to keep some... (more)

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SlimIcy 0 · December 18, 2012 at 7:39 PM

I do something similar, and the approach of finding a happy medium between the two works. I generally add some extra carbs PWO (a banana, sweet potatoes, etc) and just eat normal Primal on my off days. It works better for me then straight... (more)

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by 613 · about 21 hours ago

I've been doing crossfit workouts 3x per week for the last month, and for the past two weeks of that, I've started having intense cravings for dairy. I've struggled with dairy cravings in the past, but I was really starting to get them under... (more)

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Eugenia 0 · December 04, 2012 at 8:38 AM

I have a sensitive front tooth. If I don't feed it dairy, the Paleo diet alone does NOT make it happy. If I either take a calcium pill, or I eat dairy, the pain goes away within 30 minutes. Which is kind of magical, if you ask me (and yes, I did... (more)

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by 729 · about 21 hours ago

i used to eat sweet potato for starch but got sick of it, my dad recently bought organic brown rice at costco. its quick, easy and convenient, buts it very dry with tuna. what would you recommend adding on to the rice?!

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Samantha_9 0 · November 22, 2012 at 1:39 AM

You could totally make guacamole and mix it in with the rice. Would be awesome with that tuna, too.

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by 43 · about 21 hours ago

Hey guys I recently been eating paleo with minimal carbs and have seen some progress losing weight. Dropped from 280 to 250. My goal is 180 or lower. I recently bought whey isolate and I'm not sure when I should consume it. Before it after a... (more)

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MarcPH 0 · November 21, 2012 at 12:43 AM

If you're really eating paleo you should be getting plenty of protein from meat, fish, eggs, etc. and you really don't need to supplement. 80-120 grams of protein, for most people, is more than enough and if you're eating a protein/fat based diet... (more)

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by 438 · about 21 hours ago

I am a 27-year-old, 5'4" female who has had a weight gain of about 10 pounds in the last 6 months, going from about 121 to 132 lbs. My question is, how much of this could be related to gains in muscle mass (vs. just fat increase)? My weight gain... (more)

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borofergie 0 · November 07, 2012 at 11:48 AM

I don't think what the scales say really matters. They aren't an accurate measure of fat. More important measures are: The tape measure How your clothes fit How fantastic you look naked The fact that you are fit, energetic, happy and... (more)

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by 26172 · about 21 hours ago

So I recently herniated three discs, two in my lower neck and one in my upper back. It took medication, PT, and 12 weeks of rest to heal. A few weeks ago I started back on my lifting regimen (still not allowed to run) and, at the advice of my... (more)

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PhysiqueRescue 0 · October 24, 2012 at 12:58 AM

Possibly look into one-legged "pistol squats" and some single-leg deadlifts while you are still healing. You could also look into dumbbell thrusters and focus on explosive movements. It could also be a good time to work on the glutes and... (more)

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by 125 · about 21 hours ago

My entire family is dairy-free. We don't even use butter. I've never had any adverse reaction to dairy (just don't care too much for it) but my husband is allergic to it so we all quit drinking milk. However, we do lift weights about three times a... (more)

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jake_7 0 · October 19, 2012 at 10:11 PM

i see no reason why you shouldn't. you said you weren't sensitive to dairy, so as long as it's only post workout i think it's fine and perhaps even optimal. it can be a very convenient, effective post workout supplement. especially if you already... (more)

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by 5828 · about 21 hours ago

I'm feeling that it's time to make a change in my exercise program. For the last bunch of years I've been doing lots of barbell weight training, primarily back squats, dead lifts, and bench presses. I've got a good amount of muscle mass but I'm... (more)

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HH 0 · October 15, 2012 at 7:05 AM

Another vote for high intensity training. The key to muscle mass is ironically tearing down muscle fibers and giving them time to repair. I would surmise that since you're looking to reduce your time at the gym, going less often and working out... (more)

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by 0 · about 21 hours ago

Hi everyone, I've been using this site as reference for months now and have a question I would like your opinions on. I've been eating mostly Paleo for 6 months now. At first I may have dropped 2 or 3 pounds. Nothing serious or notable. I am 5'... (more)

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whoreball_1 0 · September 13, 2012 at 10:56 PM

Are your clothes getting any looser? how do you feel in general? Are you getting adequate sleep? About 7 hours is a must. Your diet is fine, but with all that activity you should really up those calories. You should remove the run's out of your... (more)

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by 166 · about 21 hours ago

Hi all! Since four weeks I am suffering from muscle cramps all over my body, very slow recovery from sports (while on 100 - 150 gr. protein /day, high vit d. and zinc) 6 days later still soreness (!), tired, low energy, sleeping on daytime etc.... (more)

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PhysiqueRescue 0 · September 12, 2012 at 7:16 PM

Have you tried topical magnesium on top of your oral supplementation? I'm currently doing some n=1 on the subject, as I had read (can't think of link offhand) that oral magnesium is poorly absorbed so I was giving topical a shot in addition to... (more)

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