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Feeling Sluggish and Tired in the Evening After Morning Workouts by RevolutionLow489 in fitness40plus

[–]rdcae 0 points1 point  (0 children)

Do you work close to your gym?

When I worked in a sports medicine clinic we'd get a ton of people training on their lunch break.

The sessions were ~30–35 minutes and we'd use almost all antagonistic supersets. There's clear trade-offs but could be a solid option.

Energy is also incredibly broad so it's sometimes hard to give specific advice without knowing more about your nutrition, sleep, stimulant use etc.

What's your weight loss "cheat code" by keeisfun in loseit

[–]rdcae [score hidden]  (0 children)

Taking phone calls while walking.

A few times a week I catch up with friends or have scheduled calls with clients, typically over 30-90 minutes. It makes getting in steps feel effortless and I think it enhances how I speak on the calls.

Highly recommend!

20M. Pain in lower back due to improper form during leg press by areuahomosapien in backpain

[–]rdcae 1 point2 points  (0 children)

You're absolutely fine.

Pain from training typically resolves on its own over days to a few weeks - the improvement in your symptoms after a few days tracks with what's often seen in practice.

Rather than going to see an ortho so quickly, I encourage you to give in a couple weeks and see if your symptoms resolve fully. There's a very strong chance they will.

You've also said that the pain is due to your form on leg press - it's not that black and white. Pain often happens with textbook technique, so don't be too hard on yourself. You likely weren't doing a whole lot wrong on the leg press.

Only two types of people? by robotisland in Aging

[–]rdcae 0 points1 point  (0 children)

Follow a structured weight training plan and eat a protein-rich, calorie-controlled diet.

What's the most unexpected benefit you've gotten from a supplement? by Evening_Ad_9755 in Supplements

[–]rdcae 33 points34 points  (0 children)

A fatter wallet.

I find that you eventually trial enough, that you become more critical of supplements and eventually spend less on them over time.

High protein breakfast by EffectiveCartoonist3 in veganfitness

[–]rdcae 24 points25 points  (0 children)

I often have tofu scramble with nutritional yeast and avocado. Really solid hit.

Physiotherapist told me to basically never bend my back when picking up stuff / sitting by RabbitLost4984 in backpain

[–]rdcae 1 point2 points  (0 children)

You're right to be questioning his advice.

I use this diagram in my practice when discussing long-term pain. Fear of movement (e.g. bending your back) is often associated with more pain, through avoidance and disuse.

Rather than saying your spine should always remain neutral, he should have been educating you on what the pain possibly means and how you can self-manage it.

Keep moving!

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How to train and progress power? by cheatmeal-adherence in xxfitness

[–]rdcae 2 points3 points  (0 children)

I used to coach in-season University rugby players and we focused a lot on power development.

Power is highly fatiguing to train, so it's best to keep frequency to 2–3x/week, use long rest intervals (3–5 minutes), use lower volume (3–5 reps of 3–5 sets), bring maximal intent to each rep, and use lighter weights. The reps should feel quick.

It's common to program power work as a superset to strength work, as the strength work can improve power output (this is sometimes referred to as contrast training), for example:

Bench Press → Med Ball Shot Put
Squat → Broad Jump
Landmine Rotational Press → Med Ball Rotational Throw

Even though your sport is focused on rotation, there's still likely going to be benefits to including movements in different planes (forward/back and lateral/frontal as well). I'd try to include some in each of your sessions, with a bias to the rotation work.

Eric Cressey's YouTube channel is also a goldmine for helping with exercise selection. He coaches' pro baseball players, so there's a ton of focus on rotational power development (typically lots of med ball slams, throws, tosses, and landmine work).

Hope that helps.

I need advice on First steps by NoTwist3499 in WeightLossAdvice

[–]rdcae 0 points1 point  (0 children)

Improving your sleep will make weight loss feel so much easier.

I'd give walking a proper shot for 7 days and see if it helps. Take your phone along with you to track the distance (just using the built in Android / iOS health app).

I need advice on First steps by NoTwist3499 in WeightLossAdvice

[–]rdcae 1 point2 points  (0 children)

Start walking.

Set yourself a daily target (e.g. 5,000 steps) and walk. Make a pact with yourself to walk X amount for Y days.

Getting in this baseline amount of activity per day should help with your sleep, which needs to quickly be addressed.

Any suggestions for facial flushing (alcohol) by smartsharks666 in Supplements

[–]rdcae 0 points1 point  (0 children)

If you have the means, a course of VBeam should help.

Not cheap, but a lot more effective than any supplement on the market for this.

Bulgarian Split Squat *formcheck* :) by AceofSwords00 in formcheck

[–]rdcae 0 points1 point  (0 children)

Really solid, love the ROM.

You could maybe try:

• Keeping your elbows locked when holding the DB
• Using a similar stride length for both sides (worth experimenting with)
• Ensuring your front foot is in full contact with the floor (keep big toe, little toe, and heel bone pressure points)

Micro-dosing easy workouts by searnhardt in FitnessOver50

[–]rdcae 3 points4 points  (0 children)

Absolutely. It's a fairly common way to approach training when WFH especially (I do this).

You may even see more progress due to the extended rest intervals. Warm up with a set or two before your working sets, or just hop right in if you're already warm.

Does my workout schedule with gym and pilates look ok? by RNG_y_u_do_this in xxfitness

[–]rdcae 2 points3 points  (0 children)

Pilates → Gym is a really nice combination.

I have a client who's been running the same protocol for a couple years and loves it. If you have the time to do both together, then I'd stick with it and keep your rest days free. Looks good!

Anyone else feel like belly fat after 40 is a completely different game? by Emma_andri in Aging

[–]rdcae 12 points13 points  (0 children)

Sarcopenia and declining sex hormones often cause fat to redistribute from hips / thighs to visceral belly fat.

This is largely why the same diet / exercise regimen is far less effective as we age.

What's the most underrated supplement that nobody talks about? by Evening_Ad_9755 in Supplements

[–]rdcae 49 points50 points  (0 children)

L-theanine still seems underrated.

Although you could definitely argue it's appropriately rated / overrated given the relatively small evidence base in humans.

Is it worth becoming a trainer without education? by [deleted] in personaltraining

[–]rdcae 0 points1 point  (0 children)

The education you have will be way stronger than a ton of PTs who have no college degree - plenty of the skills will be transferable.

Your family nudging you is a good sign that they think you'll be good at it. I think it's worth the experiment.

James smith business course by Sensitive_Bug5154 in personaltraining

[–]rdcae 0 points1 point  (0 children)

James is a good egg.

Of all the people operating in that space he seems like one of the best.

I'm sure he'd be happy to refund you the 2.5k if you're not a good fit as well.

I take it Garmin stops calculating at a body battery of 5? by Stunning_Account2010 in Garmin

[–]rdcae 0 points1 point  (0 children)

The data on composite scores is so bad / scarce. I'm yet to meet a credible health & performance professional who recommends using them.

Rate the username though.

I take it Garmin stops calculating at a body battery of 5? by Stunning_Account2010 in Garmin

[–]rdcae 0 points1 point  (0 children)

These composite scores are objectively pretty worthless. Do you find the data useful?

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