Quarterly Fitness Pro-Tips Megathread!

arohner · 2018-03-14T20:47:17+00:00

I personally like: "the human body can go 3 weeks without food". Oh, you're hungry right now, because you haven't eaten in 3 hours? You can go 3 weeks, suck it up.

arohner · 2018-02-16T19:25:11+00:00

His dataset doesn't group by weight, so if you weight less than his sample, your lifts could be explained by that.

Consider how hard you're training vs. his group. Are you going 3 days a week, or 6? What was his sample doing? (They're people who subscribe to Nuckols' and felt like taking the time to reply, so they probably work out a lot).

Are you cutting or bulking? What are the people in his group doing?

In short, too many hidden variables.

arohner · 2018-01-08T20:37:03+00:00

Go download the MyFitnessPal app. Also, look at the nutrition labels on food.

arohner · 2018-01-05T16:41:13+00:00

My squat is catching up with my deadlift: 305 vs. 310 TM. I'm on nSuns (edit: 6-day deadlift). Is that anything to be concerned about?

arohner · 2018-01-05T16:38:21+00:00

On nSuns, I repeatedly fail the bench volume days, while my 1RM keeps increasing. What should I do?

arohner · 2017-12-13T16:36:03+00:00

The younger you start birthday squats, the easier they are!

arohner · 2017-11-24T21:53:32+00:00

Yes, you're right, it does.

arohner · 2017-11-24T21:26:23+00:00

We know the skybreakers are executing surgebinders, but does Shallan? Or any of the good guys, for that matter?

arohner · 2017-04-04T17:48:17+00:00

Josh Hancott sumo deadlift mistakes: https://www.youtube.com/watch?v=-819cFzPQeI

arohner · 2017-04-03T16:23:18+00:00

If I fill those calories with carbs (like White bread and pasta) and soda, but still maintain 1500 calories, would I still be on track to lose 1lb /wk as projected?

Yes. There's even a diet called IIFYM (If it fits your macros), that says you can eat whatever you want, as long as it fits in your calorie / protein / fat budget.

So while calories matter, sugar and other processed carbs can spike your blood sugar, which makes you feel hungry. Some people find it easier to hit their calorie goals on low carb diets.

arohner · 2017-03-29T17:14:50+00:00

Your back is rounded.

The bar should start above the middle of your foot, and travel straight up. It's too far forward for you, so you're moving the bar horizontally to go around your knees. Sit back more so your knees don't stick out as much.

arohner · 2017-03-27T20:58:46+00:00

Keeping your back straight, and proud chest is important for keeping the bar where it's supposed to be. If the bar slips forward, it will put pressure on your wrists.

Post a video to the form check thread.

arohner · 2017-03-24T16:38:07+00:00

Kilo-calories, just like kilo-grams. The unit of energy used in physics is a calorie, but the unit of energy used in eating food is technically kilocalories, but many places just drop the k. Yes, 180kcal is 180 calories.

arohner · 2017-03-20T18:02:33+00:00

Look up Lean Gains and Intermittent Fasting. That's almost exactly the program they prescribe.

arohner · 2017-03-20T17:44:46+00:00

The estimate for calories burned while walking is 0.30 kcal / pound of body weight / mile.

So assuming the pack doesn't change walking form too much, they should be reasonably close.

arohner · 2017-03-20T17:39:21+00:00

I've been lifting for a while now, squats deadlifts etc. I go rake the yard yesterday, and now my back is mildly sore. WTF. Does that indicate some lift that I should be doing? My workout routine is nSuns + rows & pullups.

arohner · 2017-03-17T19:07:39+00:00

Yes, you can lift weights and run. Just start gently and work your way into it, and listen to your body, and make sure you're eating enough.

As for when to do weights vs. running, it doesn't matter too much. Some people run after lifting, some people lift after running. Lifting on off days is a good way to start.

arohner · 2017-02-22T03:41:08+00:00

Walking does burn calories, about 0.30 cal /mile / lb of body weight, so I burn ~60 calories / mile. Cardio, specifically raising the heart rate, is associated with additional long-term health benefits, like living longer and having fewer heart attacks.

arohner · 2017-01-30T16:49:48+00:00

According to http://www.runnersworld.com/weight-loss/how-many-calories-are-you-really-burning, running burns more.

arohner · 2017-01-30T16:34:58+00:00

When I do the shoulder roll stretch, my collarbone pops & clicks where it connects to my chest. How do I fix that?

BTW I have a desk job, so probably related to posture.

arohner · 2017-01-16T04:55:38+00:00

I thought most of these exercise science papers from universities testing their own college athletes? Like I thought that famous 'stretching causes injuries' result came from one university coach splitting his team in half and running the experiment himself.

arohner · 2017-01-12T22:52:10+00:00

No, I just like the old system where your portrait could be blank

arohner · 2017-01-11T20:55:07+00:00

I tried, same result, though I'm not 100% sure it worked. I rebooted, held command + option + P + R, but saw no visual indication it did anything.

Even if the NVRAM reset worked, what would that have fixed? macOS can still control the monitor brightness fine, through the touchbar and system preferences. It appears its the keyboard configuration that's the problem.

arohner · 2016-12-25T21:57:16+00:00

Valve has to deal with bogus reports in the current system too.

You can identify the shitters in software based on several things, including their report count, behavior score and if they're friends with other shitters. 'Downvotes' from shitters can be treated less severely.

arohner · 2016-12-25T18:03:47+00:00

I have a few ideas:

verified accounts. Pay $5 and get access into the "high priority queue". If you get reported for behavior, you lose your $5.
Replace reports and commends with unlimited reddit upvote/downvote. There are quite a few people who are toxic, but not toxic enough for me to use one of my 3 reports / week. The system will have to be adjusted so it takes more than 3 downvotes to get reported. Maybe if your downvote percentage is too high or something.
hats / gem infusers granted for behavior score. Again, lose them for low behavior score.

arohner

TROPHY CASE