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The book "Becoming a Supple Leopard" has a number of great mobility exercises, as well as sections on the theory and how to correctly perform exercises. Highly recommended if you'd like to dig into a book that feels like a textbook.
https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837
I don’t know if anyone can say what your body could look like since everyone distributes muscle and fat differently. All you can really do is diet and exercise in a way that is in line with your goals. For building a curvier, more muscular butt and legs I recommend r/StrongCurves. This is the program created by Bret Contreras and there is a Book by the same name. I am on week 5 and have noticed growth in my hamstrings and booty already. Good luck!
Yeah studies have shown exercise improves learning ability and retention. On my phone right now but just google it, it’s a big thing now.
edit: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514
Because this seems to be an interesting topic to you, I would point you towards the book he mentioned (and on which this video heavily leans):
Spark: The Revolutionary New Science of Exercise and the Brain
The book is packed with information related to some of the studies referenced in this video. Though I'm not a scientist and couldn't delineate various study methodologies in any rigorous way, some studies showed before/after performance on the same groups (cohorts?); some studies used randomized, double-blind tests with control groups; and some studies were longitudinal in nature, covering longer periods of time and larger swaths of the population.
In that respect, some of the problematic conclusions you have mentioned have already been approached by various researchers. Likely not all of them, but I would be very interested to hear what your thoughts are after reading the book underlying his message.
Thanks for the thoughtful comment! :-)
If you're properly balanced left to right, as is no joint injuries, I think a basic strength routine would build your spinal muscles and posterior chain.
Mark Rippetoe's book Starting Strenght would be my recommendation.
https://smile.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_uCKxFbEN62H1P
If you haven’t already, I highly recommend you purchase the Strong Curves book by Bret Contreras and read it in it’s entirety. It lays out exactly what steps to take and routines to follow. It even gives nutritional advice, talks about exercise frequency, & everything else a beginner needs to start lifting.
Bret Contreras's Strong Curves is probably the best for female-centric programs for those women who want something with more legs and butt focus.
Awesome! Exercise and nature are a powerful combination. Relevant and recommended: Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey
Bought this book today; Starting Strength Basic Barbell Training, 3rd edition . I'm excited to receive it on Sunday and enhance my lifting.
> I'd wager even intermittent fasting would improve blood sugar numbers in almost all type 2 diabetics.
It does. Dr. Jason Fung's book demonstrates that most type 2 cases he treats are off their meds after a month or so.
Congrats on finding relief for your painful feet and freeing yourself of expensive conventional treatments that may or may not actually work.
Please keep in mind that sufficient strengthening of your lower legs (muscles, tendons, ligaments, and bones) for successful long term transition to zero drop shoes can take a long time. For some it can take several months. For some it can take years.
So be careful not to push yourself too hard too fast. Because if the usual pattern holds true, the next step in your evolution could be metatarsal stress fractures and chronic Achilles pain.
Edit: You might also check out Born to Run by Christopher McDougall is you haven't yet.
https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189
It's not so much the exercise or even necessarily the intensity that breaks us down over time - it's often suboptimal form/technique combined with suboptimal recovery that wears our bodies out prematurely.
A lot of people might say a particular exercise is bad for you when it would often be more accurate to instead say a particular exercise done with poor form/technique & poor recovery is bad for you.
Our bones & muscles & connective tissues & nervous systems are designed to work together in specific ways (biomechanics/kinesiology), and many of us are encouraged/motivated to undertake athletic endeavors without also being taught much about how to avoid straining ourselves in ways our bodies are not built to handle well.
If you haven't already, devour everything you can by Dr. Kelly Starrett, from his YouTube channel, to his Becoming a Supple Leopard book, and whatever other interviews, seminars, & guest appearances you can find. K-Star will fix you up from head to toe. Good luck.
I would recommend that you read https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ And https://www.amazon.com/gp/aw/d/1771641258/
These books contains links to a lot of the studies that answers your questions in depth.
Jiu-Jitsu University Paperback – November 17, 2008 by Saulo Ribeiro
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I am reading / re-reading this one. The whitebelt section helped me a bit. (as whitebelt) :)
I started aged 49 with no prior grappling experience, so I know how you feel. I'm just a blue belt, but a couple of things that really helped me:
- The book Jiu Jitsu University by Saulo Ribeiro is invaluable. This breaks down the fundamental positions, gives you a structure for how to survive, and then escape each basic position (as well as going into more advanced stuff later). It's a great resource and really transformed and accelerated my learning.
- There are many online programs, but while you are getting your feet wet, I recommend www.bjjcurriculum.com (you can also find the videos on Youtube) - well organized and free.
- Mixed classes are great for learning. Don't be afraid to ask questions (after the roll has ended). You'll find an amazing number of higher belts willing to help, especially if you're willing to let them drill moves on you in return.
- Stay calm, tap early. Avoid being stacked (let them pass if necessary - your neck will thank you).
Good luck!
the only thing i would suggest is getting on a program that has some built in progression and frankly expertise behind it. i think r/strongcurves would be a place to start. It's based on this book, and authored by a guy known as the glute guy (Bret Contreras). On the subreddit i think you can find the program outlined somewhere. Additionally if you want the book, he came out with a newer book which is like a glute training encyclopedia. I don't see any of the programs from the newer book floating around on the internet but i haven't really been looking since i bought it. I'm not affiliated with him at all, but i see the progress my wife has been making on the program and endorse it. ok, that sounded creepy, but upon trying to reword it, i can't make it sound any better. But yeah, if you want do your research on the guy and see if it's right for you.
No it’s not sinful to break a fast. God is happy that you’re even trying, a lot of Christians don’t fast even though the Bible tells us to. I believe there’s a difference between fasting with God and fasting for him, and when it’s with him, Grace is there to help you and to empower you. There is no way I could’ve done the fasts that I have except by his grace!
I have a podcast episode i did on it if you want the link message me. Give some tips on what is helped me. Most of all I recommend this book called The Complete Guide to Fasting written by Dr Fung. It’s very informative!
Also fasting is not to get something it’s to become someone. You’re already close to God by the Blood of Jesus. Don’t use fasting as works, it doesn’t get us stuff. It helps us to learn who we are by the finished work.
First, thank your father profusely for being awesome. Second, don't abuse his generosity by ordering the entire Rogue catalog - start with the bare essentials for full body strength.
1) A power cage so you can squat and bench safely by yourself.
2) A flat bench
3) An bar for powerlifting
4) Plates - 4x45, 2x25, 4x10, 2x5, 2x2.5.
5) A copy of Starting Strength.
Get the book immediately and actually READ it. All of it. You can do this while working on finding the gym equipment. As far as the exact pieces of equipment, just remember that it didn't have to be "the best", just better than you are right now.
Continue to ask questions and do your own research. Good luck!
I know this is a meme subreddit, but if you're considering not eating, look into fasting, you will see incredible results with a little bit of knowledge and preparation. This book is fantastic, and there is a very active subreddit for all the major fasting methods.
for the love of god, please don't think your only option for getting 'in shape' is cardio.
spend the time developing strength. strength is much harder to acquire than cardio. if you're fairly strong, you can build cardio in days. it takes months to develop a good amount of strength. it makes every part of your life easier. https://smile.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
When I was your age, it was so hard to find good information on weight training. It would have been such a game changer if I could have read this at the age of 14, really. Maybe you can find a copy at the library if you can't buy it. Good luck!
Move your touch point (the point where the bar touches the chest) up. Touch the bar to your sternum even with your nipple line. This will help you feel the lift in you chest.
Consult figure 5-13, 5-15 and the "Elbows" section of chapter 5 "The Bench Press" in the blue book, Staring Strength: Basic Barbell Training, 3rd edition, for a detailed explanation of why this is the correct touch point for beginner lifters especially.
There is a classic weightlifting and compound barbell book starting strength by Mark Rippetoe that made a huge difference in my form
I started BJJ a few months ago and recently discovered this sub. This is the first I'd heard of this book, so thank you for sharing, /u/Khulo! A quick search for it revealed a lot of praise, so I ventured over to Amazon and ordered it immediately. For others interested, the paperback version is currently at its lowest price ever on Amazon ($20.27). Figured that was worth mentioning!
I've done counting calories on-and-off in the past. And what I've really taken away from it is I can be good at tracking...tracking all those extra calories I didn't need 😝
But I've had my biggest success with food this past year after discovering and reading about fasting. The Complete Guide to Fasting, by Dr. Jason Fung (Amazon Link) is very informative and easy to read.
You don't need to do long fasts, I never have and don't plan on doing anything past a day. But following a 16:8 (16 hour fast + 8 hour feeding window) had helped me immensely. It's basically skipping breakfast (just get some coffee (black or with a little cream, NO sugar)) and delaying lunch so it's more of an afternoon snack, if anything, then dinner as normal. Following a 16:8 schedule really helped me get out of snacking at work... Which is my greatest challenge. I simply tell myself I can have that afternoon snack, but not till 3pm. By then that 2pm craving had subsided... But if it's still there then it falls within my feeding window.
The best thing about fasting is that there are so many protocols to follow, some are even do popular they have a common name (leangains, warrior diet).
I don't track calories, but I do yet to make smarter food choices (low carb, less sugar, etc...). This year I have gone from about 150 to ALMOST 140. And it's been pretty easy. No stressing, no debating if I can have this, no determining what do I have to sacrifice in order to have an indulgence. The 10# may not seem like much for nearly half a year, but I succeeded with that along with managing a of stress at work, which led to lots of junk food, a long distance relationship, and a cross country move for work.
If you don't want to commit to a $20 go check out a copy from your local library or check or out some of the subreddits to learn more: r/fasting r/intermittentfasting r/leangains
https://startingstrength.com/ And specifically the book Starting Strength: Basic Barbell Training. 5 star score with over 2000 reviews on amazon. The book is about 2cm thick (if you get a physical version) and goes into insane depth on the mechanics of the lifts you need, in terms of reasons for the lifts and the program and the biomechanics and crucially the WHY as well as the HOW. The squat chapter alone is 70 pages, for ONE squat.
I can't speak to any of the other online options but I can personally attest to the effectiveness of the program. I know exactly what I'm doing and why and don't get sidelined wasting time on less effective training than I need to make me strong.
I have no personal stake here, other than wanting to share the resources I've had great success with.
A long time ago, I used to be a personal trainer. Most of my clients were women in their late 30s and their 40s. So I have some experience here. I'm writing this before work, so I have to be brief.
First, if you indeed have a barbell set, buy this book, and work the program in it until your numbers stop going up. That's it, it's that simple. This program is probably the best thing that has happened to beginner weight training, pretty much ever. It's designed for you to work pretty much by yourself, so you don't need a spotter.
Second, let go of any worry you have about being big or bulky, and just pump the iron like Arnold. You will not turn into a veiny She-Beast overnight, or even at all. If it were that easy, every single young dude ever would be walking around, yoked out like the Hulk. Even young guys, who put on muscle faster than literally anyone else, have to work real hard to get big. So don't worry about it and just lean into the iron. You will get bigg*er*, but nowhere near to the degree you might be worrying about.
And as a post-script, you might find, as many of my clients found, to their surprise, that they liked that their arms bulked up a bit. The way it actually looks on your body and how it actually makes you feel is not always the same as what you're concerned about. Just food for thought.
You should read this book:
The Complete Guide to Fasting (Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting) https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_api_glt_fabc_u5IcGb59PSDE3
It’ll do a better job explaining it than anything anyone here says
If you are into learning about different cultures, Born to Run by Christopher McDougall is an great choice for you. It's the #1 Best Seller in Track & Field on Amazon, so it has quite the reputation. I actually encountered the Tarahumara in an anthropology course during undergrad, as they are pretty heavily studied by sociocultural and physical anthropologists. Here's a section from the Tarahumara Wikipedia: > The Tarahumara word for themselves, Rarámuri, means "runners on foot" or "those who run fast" in their native tongue according to some early ethnographers like Norwegian Carl Lumholtz, though this interpretation has not been fully agreed upon. With widely dispersed settlements, these people developed a tradition of long-distance running up to 200 miles (320 km) in one session, over a period of two days through their homeland of rough canyon country, for inter-village communication and transportation and hunting. Their running in sandals are described in the book Born to Run.
Pick up the book Starting Strength. $24 on Amazon with prime. Squats are the first (of 5) exercises covered.
I like it because it's perfect for the beginner, has lots of diagrams and photos, and covers a wide range of issues and rookie mistakes.
Even if you aren't specifically using SS5x5, it still will be a great investment. Plus, a physical book is better as a reference material when you don't want to jump on the internet or for reading material before going to bed.