Is the CC workout enough?

dudewithpants · 20 days

This is the cadence recommended in CC: 2s down, 1s hold, 2s up (and another 1s hold, depending on the exercise). Would you call that super slow? It certainly makes it a lot more difficult to progress.

eric_twinge · 1 month

How does creatine supplementation affect body fat measurements using bioelectrical impedance analysis (BIA)?

As I understand it, creatine leads to an increase in water weight and BIA relies on measurement of total body water. Will the increase in total body water with creatine lead to a BIA body fat measurement higher or lower than a pre-creatine measurement? Or will it stay the same?

TheNewWay · 1 month

Also: what eric_twinge said. Replace BMR with TDEE for everything I said.

TheNewWay · 1 month

If you're sedentary during the day, I think that's what you should use as your activity level, and account for your workouts on top of that as needed.

However, I see these BMR calculations as just a rough estimate to put you in the right ball park. After you've had a few weeks of tracking your weight and energy input/expenditure (food/exercise), that's when you can find your "true" BMR*.

E.g., if you're eating 500 cal/day under your predicted BMR (aiming to lose 1 lb/week) and you find you're losing about 1.5 lb/week, it means you're actually burning about 250 cal/day more than your predicted BMR. So just add another 250 to your BMR and eat at 500 cal/day under that.

It sounds like you're doing great at losing your body fat. Is it coming off faster than you expected? If so, try increasing your food intake. Also keep in mind this relevant part of the FAQ which states that your deficit shouldn't be more than 22 calories/day/lb of body fat if you don't want to lose muscle.

*It's still not going to be your true BMR, since every calorie that you track (food and exercise) is going to be a rough estimate. Whether it's highly variable or biased, that doesn't really matter. In the long term you'll learn how much your body needs to lose/gain as long as you're fairly consistent. Some people will tell you to ignore exercise when calculating your daily calories. What you're effectively doing then is incorporating your exercise energy expenditure into your BMR. If you're consistent with your exercise, that's fine.

mrautomatic17 · 1 month

Agreed. In fact, I think the fluctuation is a good argument for weighing yourself every day. If my weight is truly stable at around 135, the scales could show 134 one day and 136 a week later, just from normal fluctuation. If I'm trying to maintain my weight and not weighing myself every day, I might be more tempted to interpret this as "I'm porking up, better eat less". But if I'm weighing in every day and looking at the trend, I know all is well.

LongUsername · 1 month

The page basically just has all of these videos embedded: http://www.youtube.com/playlist?list=PLF65015D3F2322F02&feature=plcp

So if you can get to YouTube, you can watch them now.

silverhydra · 1 month

I just found out that I have a Vitamin D insufficiency. I'm at 26 ng/mL, when apparently I need to be at 30 or higher. My doctor recommended taking a multivitamin daily and eating fatty fish at least twice a week. I'm whiter than white and susceptible to skin cancer, so he didn't want to recommend getting much more sun.

The thing is, the multivitamin only has 400 IU of Vitamin D, and I've read about people here taking 4,000 IU or more each day. Is 400 IU plus a bit of fish enough to get me into the normal range from where I am, or do I need more supplements?

crash0veron · 1 month

This isn't going to strengthen any muscles, but this video really worked quickly for me. It's basically rolling your foot on a golf ball (or any ball, really) and foam rolling your calf and shins (as Dutch_Calhoun mentioned) for about a minute at a time, once a day.

It claims to fix shin splints in 24 to 48 hours. It sounds too good to be true, but mine were gone in under 2 days. YMMV.

DoctorSteve · 2 months

If you're watching what you eat and not seeing progress, you need to be watching more closely. This means counting calories, tracking everything you eat and drink. This is more about diet than exercise (although exercise helps). Try /r/loseit (especially the FAQ there) for more info on how to do this.

baracapy · 3 months

Thanks again. That's very helpful.

baracapy · 3 months

Thanks for that.

I understand that he doesn't like relying on HR, but since I haven't yet run a race to calculate my VDOT (I plan to soon), I just wanted to see if I'm in the right ballpark for an "easy" run. I'm not an experienced runner, so I don't know how easy "easy" should feel.

I am also aware that any HRmax calculation based on a formula is just an estimate, and there is going to be a lot of variability between individuals, which is why I gave that caveat. Again, I'm just looking for a ballpark figure to begin with.

So, assuming that I knew my actual HRmax and understanding that his training zones aren't designed to be based on HR, my question is "Are the heart rate percentages in Daniels' tables based on the Karvonen method, or do they ignore resting heart rate?"

snowbeat · 3 months

I see a lot of people refer to this as a 2-1-2-1 cadence, rather than 2-1-2, suggesting a pause between each rep. I've just started with CC, and I've been trying to do everything as 2-1-2, without the pause between reps.

But it looks like I maybe should be giving myself a break sometimes. Looking back at the book, the only place I can find a specific reference to the 2-1-2 cadence is in the pushups chapter, where he says "... back up to the top position, before immediately descending again". For other exercises he might mention a one second pause between reps (pullups) or resting "as necessary". Should I be doing no pause between reps for pushups, and some pause for everything else? Does it matter?

baracapy

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