Alex Hutchinson talks a little about this in this book. https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

If I remember correctly, he talked about tribes who about about 70% of their caloric intake as fat. Turns out those people weren't unhealthy at all, and he went as far as to say they were healthy due to the vitamins and minerals in the fat. Also, the people he was referring to were natives, in I don't recall what country, and had grown accustom to the very high diet.

I don't claim to be an expert on this, but I think I'd rather have a balanced diet.

27M here (3:00 target for Boston 2020):

• I've run two marathons. The first one, I was targeting 3:05 but ran low mileage, blew up, and finished in 3:22. My second marathon was 1 year later and I hit 2:53:54.
  
• The biggest thing that I did was run more milage. My first cycle, I peaked at 45 MPW. For my second marathon, I started training at 50 MPW and peaked at 85 MPW. Granted, I could not have hit that mileage my first year without injuring myself, so remember that it takes time to build up to higher mileage.
  
• I read Run Faster by Brad Hudson and planned my own training for the second marathon. This, coupled with advice from the many experience marathoners in my running club proved to be better than any boilerplate training plan.
  
• Remember that you will have to make adjustments day-to-day and week-to-week to accommodate little injuries that pop up, life events, work, illness, etc. Being able to make informed adjustments is key to having a successful training cycle.
  
• No single workout will make/break your training, but there are some that are great confidence boosters. I did a 17 mile run with 14 miles at Goal Marathon Pace and felt so strong. It was good confirmation that I was on track to have a successful marathon.

He's an expert on mobility/movement who has become famous a few years ago with his book "Becoming a supple leopard". However, the book I had in mind was this one which is mainly a translation of his work that specifically targets runners.

Stretching Scientifically: A Guide to Flexibility Training by Thomas Kurz wins by a long shot.

However, it does not provide any sort of "routine". That's the problem with a lot of flexibility materials. They provide the stretches, and how to do them, but now how do decide which ones you need

I've read so many books that I honestly cannot say that any particular one is the most important. However, here's a list of really good ones:

• Starting Strength. Mark Rippetoe. I've read all three editions. The books have greatly influenced the way I lift, especially in the obvious sense of proper form for barbell lifts.
  
  
• Practical Programming For Strength Training. Mark Rippetoe and Lon Kilgore. Simple explanations of a lot of things related to training even nutrition.
  
  
• Beyond Bodybuilding. Pavel Tsatsouline. Amazing book filled with numerous lifts with the goal of using strength training to develop mass.
  
• Relax Into Stretch and Super Joints by Pavel as well. If you have issues with mobility or flexibility, these books are awesome.
  
• 5 3 1. Jim Wendler. I'm fairly certain the majority of people know what this is, but if you haven't read it, I encourage reading both editions and the one for powerlifting, especially if you're running 5/3/1 right now. All three books are a huge resource for determining how to program assistance and conditioning.
  
• Easy Strength. Pavel and Dan John This was a great read. It was filled with tons of things from articles written by Dan John as well as just a massive look at how to appropriately program strength training for people at numerous levels.
  
• 4 Hour Body. Tim Ferriss. This was an amazing read. It, like Pavel's Power to the People, was a great read on complete minimalism of training towards a goal.
  
  I've read so many more books than that. Since these are the only ones that I can think of off the top of my head, I'd say that they are the ones that have made the biggest impression from reading them.

Waterlogged by Dr Tim Noakes.
He’s pretty controversial in his opinions but he was the first to actually make me think about why I wouldn’t need to follow a plan on hydration. Just drink to thirst.

The camelback on a 5k/10k is quite a ridiculous modern interpretation on hydration.

Fitness wise, check out Tactical Barbell. The author/coach K. Black was an infantryman and transitioned over to an elite law enforcement HRT unit after he got out. His training programs are some of the most sensible, no-nonsense plans I’ve seen that cater to a military audience. There’s even a subreddit for it at /r/tacticalbarbell where you can read other folks’ experiences and questions with answers. Read both Tactical Barbell I and Tactical Barbell II then do the Base Building plan in Tactical Barbell II.

If you've read the book, liked it, and have the money, I urge you to support Llewellyn by purchasing his eBook from Amazon. It's only $10 and can easily be read on a Kindle, iPad, or computer.

I think I can speak for everyone here when I say he's done a great service to steroid users and those seeking knowledge about steroids by creating the textbook.

It's simple physiology. The muscles aren't physically short, it's just that we have a thing called the stretch reflex that freaks out when we move our muscles outside a certain range of motion, and causes the muscle to contract in order to stop the motion.

When a doctor whacks our knee with a hammer, they're testing the stretch reflex. The hammer impact causes a small and momentary lengthening of the quads, and the stretch reflex counteracts it by contracting the.

What stretching does is create a "new normal" in terms of RoM for the muscle. It is a retraining of the nervous system, not the muscle tissue, and for this reason, frequency is key.

If you want to read more about it, Glorious Socialist Athletics authors Pavel Tsatsouline and Thomas Kurz have written excellent books about it.

Get Greg Everett's Book and do the Weight Gain Program

High Calorie snacks: whole milk, nuts / nut butters, jerky, cheese, full fat yogurt, avocado. great now im hungry and im supposed to be dropping weight

Cool Chad is actually Dr. Kelly Starret, author of Becoming a Supple Leopard and Ready to Run. He also is the main guy behind MWOD. This is /r/fitness, the whole point here is to share information.

>Injections? Did you use steroids or just testosterone injections?

Testosterone is a steroid
>I would like to do a test cycle myself, but Imy unsure if I want to trust Internet information on something I'm injecting into me.


Testosterone injections in this matter would not really be considered a cycle as it's prescription and most likely dosed to bring him to normal levels. Most likely somewhere around 100mg to 200mg of testosterone a week. An actual beginner steroid cycle would look to be somewhere around 500mg a week of testosterone which would up your levels beyond regular biological levels. In terms of not trusting the internet. What does that even mean? It's just people posting their own information. If you cant trust information because it's online then what can you trust? Would you prefer books? They have books on steroids. Big fan of Anabolics by William Llewellyn

In the end, it's mostly a matter of doing proper research. Obviously, dont trust some random fuck alone, but do look at different sites and just learn about steroids if it's something that interests you. You don't need to trust the users, but you can trust the science behind it. Once you start seeing correlations between everyone's experience. You start to realize that it makes sense and you become more comfortable. Not saying you should do a cycle, but I won't sugar coat it. Honestly, its the best shit I've done in a while. My life changed completely when I started replacement therapy and then moved onto doing full cycles.

I did a leg&glute workout (with dumbbells) at home where I practiced deadlifts, slowed down my squats and lunges and went deeper and wow, such a difference! I'm used to doing quicker reps incorporated into circuit-type workouts which has obviously made me half-ass them. Two days later I'm still a little sore! I'll be definitely doing the routine again today.

Also read my way through NROLFW and started reading Which Comes First, Cardio or Strength?. Hoping to have some good basic knowledge before joining a gym for the first time in my life.

Keep going strong everyone!

I was just re-reading Alex Hutchinson's book. In that, he mentions that it's not the cold air that makes it hard to breathe, but the arid air. He suggests running with a gator over your mouth.

uhhhhhhhh, he's SERIOUSLY wrong

he needs to read 80/20 Running: Run Stronger and Race Faster By Training Slower

also his running form isn't that great. e.g. his feet "slap" the ground during foot strike. you can see this when you slow down the video

>I'm a very skinny guy [...] Purely for gaining muscle/toning up [...] I can't afford a gym membership or any home equipment right now.

Insanity is more of a cardio-vascular workout. If you are very skinny it will certainly get you into very good shape (and maybe shed enough fat to make your muscles more visible), but will not help you gain much muscle. If this is your aim and access to equipment is out of the question you will probably be better off with a bodyweight strength programme such as Convict Conditioning, You Are Your Own Gym or The Naked Warrior (and eating enough).

Disclaimer: I have not used either of these three, but from what I've read in /r/fitness they all seem good enough. If you are interested, take a look at this subreddit, particularly the FAQ.

No scientific proof behind these statements, unfortunately. I highly recommend this book, a great read! Used to drink a lot and suffered from cramps regularly, now drink only by thirst and do perfect. (And I live in Spain and do long mountain races.)
http://www.amazon.com/gp/aw/d/145042497X/ref=redir_mdp_mobile/185-7133792-3951710

There isn't a beginner program per se, as every template is regulated by your current capabilities.

The strength book has templates for 2-, 3-, and 4-day/week lifting so frequency and exercise selection is entirely up to you (the book suggests exercises based off of your goals). All lifting in the strength templates is sub-maximal, whereas 5/3/1 includes maximal lifting on it's 1 days and the AMRAP sets.

The conditioning book lays out basic understanding of the different energy systems in your body and has templates for training them in different priorities. It also has a big collection of conditioning workouts which is worth the price whether you follow one of the supplied templates or not, IMO. This book includes the Base Building template which you may be thinking of as the 'beginner program' but it's purpose is to get your cardiovascular system to a good place for future training, not as an introduction to exercising.

Honestly, I recommend you spend the $15 and buy the Kindle version of both books. Whether you run the workouts or not there's good information to know (just like I don't run Juggernaught 2.0 but the book was money really well spent).

Brad Hudson's book is pretty good too:

http://www.amazon.com/Run-Faster-5K-Marathon-Coach/dp/0767928229

You have two options here:

• The long one: Stretch everyday, 10 to 20 minutes. Hold every position for about 30 seconds. Do NOT bounce; bouncing is known as ballistic stretching and it as stupid as stretching can get.
  
  
• The somewhat shorter way: Isometric stretching(a.k.a. PNF), 3 times a week in addition to normal stretching the rest of the week. To give you a general idea, isometric stretching is pretty much stretching as far as you can comfortably go, contracting the muscles for somewhere between 5 to 30 seconds, depending on how hard you contract, and then letting go and try to push the stretch a little further. Hold for 30 seconds, repeat up to 5 times. It's hard, and quite uncomfortable, but it works. Relax into stretch and Stretching scientifically are the best books I know on the subject.
  
  Also, dynamic stretching is to be done at the beginning of your workout, and passive at the end.
  

Four important key-elements for Muay Thai (in no particular order):

1. Explosivity
   
   
2. Cardio
   
   
3. Flexibility
   
   
4. Technique
   
   
   .
   
   
   .
   
   
   
   1] Explosivity
   
   Start with bodyweight exercises for endurance strength:
   
   You can get really far with just Push-ups, Pull-ups and Squats.
   
   Start building up your endurance, then after you can do a lot, switch over to doing them explosively.
   Get a pull-up bar for in your house if you can, even those that you hinge in the door works.
   
   For Muay Thai it's not really productive to lift heavy, it can even slow you down.
   (I used to be a powerlifter prior so I also speak from experience)
   
   .
   
   2] Cardio
   
   
   For conditioning I recommend sprinting as opposed to running. Instead of running long distance(say 10 miles), do it a shorter distance(5 miles), but more explosive/faster. Look up HIIT.
   
   Constantly think in terms of explosive training, don't underestimate cardio, it's very important!
   
   .
   
   3] Flexibility
   
   Flexible hips and legs is a godsend.
   I recommend either one of these books:
   
   
5. Stretching Scientifically (You can't go wrong with this book, Legendary Flexibility builds upon this book) (https://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303)
   
6. Legendary Flexibility from Jujimufu the Trickster
   (I prefer this book personally because it's more fun to read and easier to apply in your life) (https://acrobolix.com/product/legendary-flexibility/)
   
7. If you have no time to read books, PM me and i'll give you my stretch routine.
   
   .
   
   4] Technique
   
   This one speaks for itself, you learn technique by practicing lessons and sparring. Since you will be starting Muay Thai in 3 months I would recommend you to do some shadowboxing prior to you starting. Watch this video for Muay Thai basics and start learning the basics at your home.
   
   .
   
   TL;DR:
   
   Do bodyweight Push-ups,
   
   Pull-ups, Squats.
   
   Do sprinting/running.
   
   Do stretch.
   
   Do shadowboxing.

Catalyst Athletics

Oleksiy TOROKHTIY

Coach Zach Telander

Coach Max Aita has some stuff out there in youtube, but not his own channel. He does the Training Make podcast with ZT, and does coaching/programming with JTS (has a few things on their channel).

I'm pretty new too (about 4 months), but this is what I found so far. But I would really make finding a good coach in your area a priority. They will correct problems as they see them, which is really important for beginning weightlifters. Also, if you can, find a WL team you can train with. I would also buy Everett's Olympic Weightlifting book, and use it as a reference (he's the guy that runs Catalyst above).

You dont need to build muscle. Military exercise regiments are short to long distance endurance based. You wont gain much by being able to do higher strength stuff. You should just focus on increasing your pullup reps and getting your pushups and run times to be similarly competitive.

www.amazon.com/Complete-Guide-Fitness-Edition-Includes/dp/1578262666

They have tried it before under very special conditions, conditions so favorable that the time wouldn't even be official, and even in those circumstances they weren't able to do it.


There is a nice documentary here: https://www.youtube.com/watch?v=V2ZLG-Fij_4


Also, I suggest reading the book "Endure" by Alex Hutchinson, in which he explores the limits of the human body in such depth that it's astonishing, and makes special emphasis on the Sub-2 Marathon. The conclusion is that it's quite unlikely, but not impossible.


Here's the book in case you want to give it a read, as a runner and in-progress triathlete, I found it so interesting that I went over it twice: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

https://www.amazon.com/dp/0451470885/ref=cm_sw_r_cp_api_i_.qxaBbW5QK5R3

Just so you know I’m not pulling this out of my ass haha

Please don't its a really bad book.

I actually just retrieved it from the bin to take 2 sample pictures. Maybe it is your thing, see for yourself:

• pic of author
  
  
• pic of the female bodybuilder used to demonstrate all the exercises???
  
  [EDIT] Try this one instead (The naked Warrior). I know for a fact the ebook is easy to find ;)

I recommend the everlast roadwork plan:

http://teameverlast.everlast.com/wp-content/uploads/2015/09/TeamEverlast-Smarter-Running.pdf

in conjunction with the tactical barbell “fighter” lifting plan:

https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational/dp/1537666932

These two programs should be helpful for what you want, and still allow enough recovery for you to continue boxing training.

Correct. Kelly Starret writes in Ready to Run:

>Flip-flops are banned in our gym; we don't let our athletes wear them. We have solved countless cases of knee pain in our clinic simply by removing the flip-flop.
>
>Want to see how ridiculous flip-flops really are? Run a quick 400 in them.

Check out this: https://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X

Im working on this book:

A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya

This is, in my opinion, the most complete book you will find on Yoga.

Also, I have been working on his companion book:

Kundalini Tantra

This second book covers in more detail Kundalini and Chakra work.

Both of these books are "esoteric". The Swami mentions "magick" several times and even compares Tantra with Kabbalah in several places. So it's definitely not just a bunch of poses. This guy is the real deal.

Has anyone had a look at Alex Hutchinson's new book yet? It looks super-interesting.

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

There's an interesting, fun to read book that recently came out that discusses human endurance and the mind-body relationship. One thing the author says is that few actually meet or achieve the fullest physiological potential that our body can do - we usually have a little more to give. When Im doing something physically taxing - OTF or otherwise - I remember that.

Amazon link to book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

Maybe a book? 80/20 Running springs to mind.

If you ran sub-15 in the late 90s, you certainly can break 17 with the mental drive to do it. I ran XC in high school with a PR of 19:42, and I am 45 now. I ran on/off for years after and picked up consistent training for triathlon the end of 2015. Each year has improved, and I am now in the 21:00-21:30 range for 5K (did a 20:54 track 5K this summer). I could probably improve more if I were not also bike and swim training. I hit 25-30mpw in peak training.

You just need the goals and drive to do it. Make it a lifestyle. Make it fun by changing things up so you don't get bored of it or look for ways out of a workout. I follow 80/20 Triathlon for training, and there is a running equivalent called 80/20 Running.

Good luck and go get it!

220-Age is a gross estimation of Heart Rate max (HRmax). It is used in a sense that BMI is used to quickly evaluates body composition. I think there is a disconnection between HRmax and Exercise Intentisty that needs to be made. HRmax % is only a part of the equation of VO2 (volume of oxygen consumption in the human body). HRmax is used in exercise prescription because, without laboratory equipment you can't measure the other parts of VO2. Is HRmax the true absolute beats per minute a heart can achieve? Most likely no, but prolonged activity at the rate will lead to MVO2 (heart oxygen consumption) not being able to keep up with demand (ischemia).

The second part and edit of your question has to deal with what your targeting to exercise. Exercise intensity can come from volume, time, mode, and strain of activity (aka intensity). I would argue if you can go for 30mins at 90% of HRmax that is not your true maximum. Your ie. training question deals with which energy system you want to target.

A more accurate measure in calculating your HRmax/VO2max would be a Bruce Protocol along with a measure of HR and blood pressure at each stage.

Paraphrased Sources:

Therapeutic Exercise: Moving Towards Function

Exercise Physiology: Nutrition, Energy, and Human Performance

Cardiovascular and Pulmonary Physical Therapy: Evidence to Practice

Essentials of Strength Training and Conditioning - 3rd Edition

A: Tell her that lifting a barbell increases her sexy factor by 3.8 times.
4: Tell her to ovary up.
ix: Get her using kettlebells.
††:Buy her a copy of The Naked Warrior read it with her and work out with her.

edit: sad -> read

I started kicking people in the face after reading this book.

http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303

I found it for $5 online used.

I can't recommend the book Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body enough. I have a couple of friends that compete in body building/physique competitions and started with advice from them. They all stand by the information in this book. Unfortunately, if you're a beginner, the internet is full of bro science and nonsense about expensive supplements that do nothing and ridiculous workouts. It's truly the only topic I've ever found difficult to research online. There's simply too much money to be made misleading people that the commercial interests have fully buried the simple facts.

I read through this book in about three days and went from 185 skinny-fat to 165 11% body-fat and actually looking/feeling great, in about four months. Didn't spend a dime on supplements beyond whey protein and a small bottle of creatine that lasts for 4-5 months per bottle. I have no association with the author and that isn't some type of referral link. It just worked really well for me and answered every question I had about diet and exercise with cited research. I hate woo-woo online advice about 'toxins', 'muscle confusion', or any of the abundant obvious pseudo-science blog posts and supplement forums. Check out the book.

If you're a female: there's a female version, too.

http://www.amazon.ca/Anabolics-E-Book-Edition-William-Llewellyn-ebook/dp/B005II5Z7M

Tactical Barbell II: Conditioning is, for my money, the most important book. It contains the "Base Building" program to get your conditioning kick-started, and is the most unique from other fitness offerings for how it explains to incorporate conditioning alongside strength training.

Tactical Barbell 3rd Edition is the current strength training book. It offers strength training that blends very well with the conditioning protocols in the other book, or used on their own. Most programmes you find for strength have workloads that aren't sustainable for people with active jobs, and this book offers several options for how to grow strength and stay useful at work.

Tactical Barbell: Physical Preparation for Law Enforcement is what I assume to be the third book you reference. It's a very focused book, and I've no experience with it myself.

Everything in the books can be scaled; all the conditioning workouts in TBII come with both easier and harder modifications, exercise clusters have their framework and reasoning explained and allow the reader to select specific exercises (can't do push-ups, then do incline push-ups, etc.), strength training uses percentages of your abilities so how strong you are now is irrelevant, and so on.

I work in an office and I have found the exercises in Pavel's The Naked Warrior to be pretty effective for building strength without the need of ANY gear (not even pullup bars!)..

Be warned the style of the book is mildly cheesy but the strength building techniques are good.

Re: Fatloss, I have to agree with Eshlow in the comments who said:
>Well, losing fat is mostly going to be diet.

I'd also add that just generally staying active through out the day goes a long way. Set hourly reminders to just take a short walk and do some pushups and make it a habit!

> Most people don’t understand that things like 2 minute noodles have 0 nutritional value and really high salt levels.

Salt doesn't cause obesity, and in fact doesn't cause any harm: http://garytaubes.com/works/

https://www.nytimes.com/2012/06/03/opinion/sunday/we-only-think-we-know-the-truth-about-salt.html

https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Sports/dp/145042497X/

Exactly this. It's not about toughening up the skin, but rather improving barefoot running form form. My feet are now more soft and supple than when I did everything shod.

To lessen the friction, try not to propel forward with your calf group, instead think of your femur being pulled posteriorly, thus moving you forward. The hamstrings and hip extensors are much larger and stronger than the smaller plantarflexors of the calf, thus more efficient, durable, and longer to fatigue. Springing forward with a toe-off will often lead to blisters of the forefoot. Also in effort to avoid a propelling toe-off, try to lift the foot off the ground all at once, instead rolling off heel first, then midfoot, forefoot/toes. You'll not likely fully accomplish this, but if you are focusing on this, and it sorta feels like you're doing this, then you likely are, but to a lesser degree than it feels like you are, but that can be enough. I try to make it feel like my fore/midfoot is just kissing the ground, focusing on that contact feeling like it's happening behind my me, expecting/hoping that in actuality I'm contacting the ground directly below me. The more the ground contact is forward from the point directly below you, the more friction and blisters will occur. Think of it this way...for every inch forward of the point directly beneath you the foot/ground contact will have a braking effect on your forward momentum, and this has to first be experienced as a sheering force of the skin and concrete, and you can attest to which deteriorate first. (an extreme visual is a pole vaulter jamming the pole into that hole in the ground).

In regards to the toe tip...in addition to the above, try to dorsiflex your toes upward as the foot touches the ground until it leaves the ground. Same thing, you won't truly accomplish this, but the intention and the "it feels like I'm doing it" means I probably am a little, and usually that's enough.

I run almost entirely on city streets and sidewalks with one rule that I won't compromise...never run with discomfort (joint, tendon/ligament, skin) from a previous run. I may try to run through a simple low-grade muscle soreness, but not often. There's a good reasoning to not involve any sort of weaning off of shoes, and progressively switching to barefoot (see Ken Bob's book linked below). I went cold turkey and it was almost completely without incident beyond the initial blisters from sloppy freshman form, and a little achilles tenderness from 45 years of mostly being on vacation. Now cardio is my only nemesis...well, also those damned half-eaten acorns the squirrels drop onto the sidewalk. I also learned to avoid street/sidewalks on recycling pickup days due to glass.
Ken Bob Saxton's book, Barefoot Running Step by Step is incredibly helpful in technique, and is very readable.


Hauraches are better than shoes IMHO, no shoes at all is best. I wear Xeros DIY style hauraches, but only when the asphalt becomes too hot, or a race course involves some hateful gravel sections.

I've transitioned to minimalist shoes two years ago by doing all of my running completely barefoot for the first couple hundred miles. I had to basically start running from the beginning during this transition. Not quite couch-to-5k, but close. Also, when I was not running I was wearing very thin soled shoes: no padding, no heel-to-toe drop. Every morning for the first 3 months my feet ached. I had to take it super easy.

But before all that, I have already been reading barefoot running blogs, watched videos and read an re-read this book by Barefoot Ken Bob Saxton: http://www.amazon.com/Barefoot-Running-Step-Shoeless-Technique/dp/1592334652 (btw, great book on running style whether you run barefoot or not). IMHO, "Born to Run" by itself is nowhere nearly adequate to prepare you to run barefoot. You will be courting injury if you just take your shoes off and go barefoot running without educating yourself.

• http://www.youtube.com/watch?v=kpnhKcvbsMM
  
• http://www.youtube.com/watch?v=DPnB669_P3k
  
• http://www.youtube.com/watch?v=zIL07uYAW-Q
  
• http://naturalrunningcenter.com/2013/06/21/learned-barefoot-minimalist-running/
  
  After making the transition several things happend:
  
  
• My feet became noticeably stronger. They just feel much more solidly put together.
  
• The bottoms of my feet developed a fleshy pad that allowed me to run on some trails around here and tolerate gravel to certain extent.
  
• Running on smooth asphalt or concrete became super enjoyable, like running on butter.
  
  Nowadays I run mostly in Inov-8 Bare-X 180 shoes without the insole. So, there's 3 mm of rubber between me and the road/trail. I try to run barefoot once a week, which is not enough to preserve the nice foot pad developed by running barefoot frequently, but I just like running singletrack too much, so I wear these shoes to get some protection. Basically, after transitioning, I'm using barefoot running as tool to keep my form in check.
  
  That said, you may take a different route to transitioning by switching to shoes with smaller heel-to-toe drop. Your typical Nike-pioneered shoe probably has a drop of anywhere between 12 and 18 mm. So, talk to your running shoe store folks, and see if they have an 8-mm drop shoe that's light weight. Run some miles in those shoes paying carefull attention to how your feet respond. When it comes time for a new pair, get shoes with 4-mm drop, and so on.
  
  On the other hand, why do you want to transition? There is something to be said for "if it aint broke don't fix it."

This was a great read on the topic.


Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance https://www.amazon.com/dp/0062499866/ref=cm_sw_r_cp_api_i_xqBADbE9C5WH7

Wow! We have almost the same story! I'm slightly older though. Played soccer from 6 until 19 when I had a tib-fib fracture freshman year of college. Then, I could squat more than three times my weight and could run a 4.8 - 40. I've run three marathons now with my best time being 3:35. I'm dead set on a BQ, but I just haven't conquered the distance yet. I've decided, after my last debacle of a marathon, that I won't run another until I have run at least two 5ks under 18 minutes, two 10ks under 40 minutes and two halfs under 1:30. My current times are 5k-20:40, 10k-42, half-1:36. Right now, the hardest part is not having that huge goal race looming over me. I'm still conditioned to run 5 or 6 days a week, but feel a bit lost.

Anyway, I will say that I did the FIRST plan for my first marathon and was extremely ill-prepared. I've read Pfitz and Hansen as well, but Brad Hudson's 'Run Faster: From the 5K to the Marathon' is what has worked best for me. I've recommended it for friends my age and it's been well-received all around. It's more about adaptive training in that you run what you feel and don't have to do certain workouts when your body isn't responding. Best of luck out there!

I also agree with what u/Flexappeal said. Training the classic lifts without any real understanding of what you are doing will just drill bad habits. If you are going the self-learning route, Greg Everett's Olympic Weightlifting for Athletes and Coaches is a pretty comprehensive book that you can read and re-read to understand the mechanics of each lift.

Volume I

Volume II

Read them, study them, apply what you learn. These two books can carry you through your entire training life.

You're in the right place. This sub discusses the Tactical Barbell methodology. You will need to buy these two books.

Tactical Barbell 1

Tactical Barbell 2

Checkout the reviews on Amazon, it's a great program.

"Our body fat is a perfectly fine source of fuel to use" -- well, depending on what you're doing. Alex Hutchinson covers this exact topic in Endure, his new book, in a chapter on food, fueling, LCHF diets, etc. He talks about Eskimos, polar explorers, and others who have a LCHF diet, and yes, the body can be sustained for a long time that way. But with a study of Olympic-level race-walkers, their "easy" performance was unaffected, but they lost top-end speed, so "more efficient than carbs" is not true in that situation.


Also, worth noting in this context, this scholarly article points out that the traditional Kenyan and Ethiopian diets are 77% and 64% carbs, respectively! I'm no nutritionist, but I've heard those folks are pretty good at running. ;-)


CC: u/thebowerbird

I listened to it on tape during my long runs, highly recommended. The author is a former elite runner and talks about his own breakthrough race in a helpful way:

https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

​

Have fun with your training and racing!

Essentials of Strength Training and Conditioning. I have a bachelors/masters in Exercise Science and this is a book we used since my first semester.

Becoming a Supple Leopard I have the first edition, so I'm not sure what was added in the 2nd, but this is a great book that isn't so "sciency"

You might want to check out Brad Hudson's book. It is pretty straightforward, with 3 main types of training: aerobic, strength, and race-specific. It has pre-made training plans, but it focuses on how to put together your own customized training plan, and how to alter it as you go in order to address your specific needs as they arise.

I thought it was really useful, especially in understanding how to create interval progressions to target specific performance goals.

Brad Hudson / Matt Fitzgerald would not recommend weights at all for strength training / injury prevention. Their key strength component comes from hill work, including sprints, repeats and progressions. As a trail runner who can handle 50k mountain races on the same mileage as you, I can vouch that no cross training is necessary to achieve this level of strength / injury prevention.

Brad Hudson's Run Faster from the 5K to the Marathon is all about designing your own training plan, with a big focus on injury prevention.

I had major knee pain on the bike. Get a good bike fit which includes cleat alignment. This solved the problem for me going forward. To relive the current pain in your knee, invest in a foam roller and use it often on your IT band. I stayed off the bike for 2 weeks and stretched twice a day including foam roller. Haven't had an issue since.

Edit: this book is awesome if you need stretches to do. Has specific routines for all kinds of sport including cycling.

Stretching: 30th Anniversary Edition https://www.amazon.com/dp/0936070463/ref=cm_sw_r_cp_apa_ziBozb52K5D3F

I don't know where you're from, but you should check out Ginástica Natural. It's a super cool bodyweight gymnastics exercise routine invented by Orlando Cani that draws itself from Yoga, dance movements, Kempo and Chi-Chuan. It's practiced by world-class athletes from all different sports, specially jiu jitsu.

I've heard great things about Coach Chris Sommer's Gymnastic Bodies: it's got a bunch of online resources to help you improve your flexibility and strength.

If your time budget is short and you're just looking for quick routines to do before and after class, you should check out the "Stretching" book, by Bob Anderson, with many stretching routines that help you get rid of your body's stiffness.

Finally, if you're super rich and don't mind joining a soft religion/cult-like movement, take a look at Ido Portal's Movement Culture. The guy's super controversial, but he really is very proficient at what he does.

One-armed push ups and one-legged squats. Even if you can do 100 regular push ups, it's not guaranteed that you'll be able to pull off five of the single arm variety - likewise for the squats.

Also check this book out: The Naked Warrior

It's basically a book about developing strength and tone without the aid of equipment. The writer's rhetoric can get a bit tiresome, but his methods are sound.

I hate gyms too, so I do a lot of bodyweight exercises.

Two years ago I started doing the naked warrior and I just recently bought a kettlebell and started doing enter the kettlebell and i'm quite happy with the results. Variety is always nice!

I found Stretching Scientifically to be a good book on the topic.

The best summary answer that I know of is "do PNF stretching". In particular, ballistic stretching is likely the quickest way to increase passive, static flexibility. Many sources claim that it's very risky; I've yet to see anyone cause any injury beyond a bit of soreness with it, and it was a major part of how I developed my front-to-back split.

Also, you might already know this, but: don't do static/isometric/PNF stretching before a workout. Stick with dynamic stretches to warm up. Do your flexibility work at the end.

Covered extensively in my new book - http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0990798542/

Short version is you need to be learning and practicing the lifts with very light weight for an initial period; during this time, you need to be covering any GPP needs and working on fundamental strength movements. When you reach a basic level of technical proficiency, you begin training the competition lifts along with the strength lifts.

One basic "starter" program here for someone who knows how to snatch and CJ well enough and wants to transition into more dedicated WL programming - http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/

I have Greg Everett's book, which is excellent. He recently came out with a 3rd edition, which I think he said has more information about programming.

I don't feel like I'm qualified to give advice so here are some great resources to check out until you get a coach:

Snatch tutorial from Juggernaut

Clean tutorial from Juggernaut

Jerk tutorial from Juggernaut

Catalyst Athletics excercise library (The rest of the website is also a complete treasure trove)

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett (the owner of Catalyst Athletics)

EDIT: Oh, and if you live in the US you can find nearby USA Weightlifting affiliated clubs on this site.

Catalyst Athletics makes a great book. I use it and it’s available on Amazon. Has a everything from programming, exercise selection, tchinqje, nutrition, and much more. Here’s a link https://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0990798542/ref=sr_1_3?keywords=Catalyst+athletics&qid=1573231159&sr=8-3

https://www.youtube.com/watch?v=_fbCcWyYthQ

Try and find a low rep, high weight, weight lifting program that doesn't try to progress every week and isn't overly intense. I changed to the Operator program in Tactical Barbell when I started BJJ recently and I've not been sore other than after testing 1 rep maxes.

I'm also considering this 5/3/1 for Athletes as I've heard good things.

Here ya are,

Strength Training- https://www.amazon.com/gp/aw/d/1537666932/ref=mp_s_a_1_1?ie=UTF8&qid=1522260076&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=tactical+barbell&dpPl=1&dpID=41ONX0yWthL&ref=plSrch

Conditioning- https://www.amazon.com/gp/aw/d/1537710443/ref=tmm_pap_title_0?ie=UTF8&qid=1522260076&sr=8-2

Read the conditioning one first, that has the first 8 week program.

the easy way to fix this is to concentrate on placing your other foot gently, your body automatically should take care of lifting the other foot off of the ground.

most of the running form questions are covered in barefoot ken bob's book Barefoot Running Step by Step

good luck

Has anyone read "Ready to Run" by Kelly Starrett? Where do you people learn about muscle balance and good form? (https://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally/dp/1628600098)

Check out "Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge"

http://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X

Its a fantastic book with a process of making your core strong.

> Swim is still my weak point so hoping to work on that a lot this winter in the pool

If you have not had formal swim training, consider getting a swim coach/instructor. When I started I found out that I didnt know how to swim, I knew how to not drown. I started going to masters swims and the coach kicked me out. Told me to get swim classes. I sucked up my pride and took swim lessons at a swim school. It was fantastic to start with the basics and build from there.

The book is Thinner Leaner Stronger by Mike Matthews. My wife and some of her friends have followed the advise there to great effect; the example transformation pictures are definitely achievable. As for the “thinner” in the title, don’t worry about it. In the book he talks about bulking, which is what you need to be focused on.

Also, when you go to lift weights and want to know what proper form looks like check out Jeff Nippard’s videos on YouTube. He breaks it down extremely well with high quality video.

Born To Run by Christopher McDougal is all about the virtues of running barefoot and some great storytelling too.

Bigger Leaner Stronger and Thinner Leaner Stronger by Michael Matthews are good books that cover a lot of basics thoroughly. I would recommend only getting one of Matthews books as I've heard they are basically copies with pronouns swapped to be geared toward a different audience.

Well done brother! I can only advise that keep things small to begin with. Even if you just do 20m of pranayama per day to start, it’s better than trying to do an hour per day and giving up at Day 4.

If you really want to get deep into I would recommend reading this (no affiliation, promise) - Yoga and Kriya: A Systematic Course in the Ancient Tantric Techniques: 1 https://www.amazon.co.uk/dp/8185787085

Check the other sellers of the book as you can buy it for 1/3 the prime price

I've read the FAQ, [Anabolics] (http://www.amazon.com/Anabolics-E-Book-William-Llewellyn-ebook/dp/B005II5Z7M/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1407157548&sr=1-1&keywords=anabolics), and [this.] (http://www.amazon.com/Maximum-Muscle-Steroids-bodybuilding-testosterone-ebook/dp/B00ARNR3LO/ref=sr_1_3?s=digital-text&ie=UTF8&qid=1407157548&sr=1-3&keywords=anabolics) The questions I have are along the lines of: average cost of a cycle? Have people had success in obtaining appropriately-strengthed prescriptions from a doctor? Is blood work absolutely vital? Amount of muscle gained and lost after one cycle? How easy is it to self inject? How do you find a reputable vendor?

know people that run cycles

http://www.amazon.com/Anabolics-E-Book-Edition-ebook/dp/B005II5Z7M/ref=sr_1_1?ie=UTF8&qid=1372784420&sr=8-1&keywords=anabolics

no plans on using ever but it's hard to not get exposed to this stuff if you're interested in bodybuilding, which I am.

There are different types of stamina, something like steady state stamina can be improved by long consistent cardio. Krav type workouts, you are going to want to get good at HIIT training, which will help you perform tasks at a high intensity and recover quickly.

The guys & gals over at r/fitness should be able to point you in the right direction as to HIIT workout plans. Tactical Barbell II: Conditioning has great and varied HIIT workouts as well.

TB1 (third edition) for lifting and TB2 for conditioning

Great progress!

I found that Scooby's Workshop Beginner Workout was super useful when first starting out. He takes you through a very basic plan and has great examples and explanations.

I also highly recommend the book Which Comes First, Cardio or Weights? by Alex Hutchinson which answers almost every question you could think of when exercising.

This. Anything less than 50% of your 1 rep max (i.e. as much weight as you can do on that lift) has almost no muscle building effect whatsoever (I don't have the citation...it was in this book). Women are notorious at not pushing hard enough because they don't want to 'get big.' Women don't get big from strength training - they get sexy.

If you do less than half of the MOST you can do for that lift, you are just training your muscles for endurance i.e. they will continue to not get tired lifting light things. You will not actually build muscle, which raises your metabolism and burns fat. You will mostly be wasting time you could have been doing something else.

Starting Strength (check the /r/fitness FAQ over on the right hand side for more info) is a great starting barbell program, and there are some excellent bodyweight routines as well. Pick one and push hard and you will see results.

I've generally heard the recommendation you're getting from others on this thread. Slowly add lifting to your workout/hard days. The last thing you want is to deprive your body of easy/recovery days.

You may also want to check out Alex Hutchinson's book, Which Comes First, Cardio or Weights?. It does a good job of capturing the science (if it exists) on some of these questions.

​

Read https://www.amazon.com/Which-Comes-First-Cardio-Weights/dp/006200753X

Do you like to read? Your story reminds me of some stuff from "How Bad Do You Want It?" and "Endure" - both great books.

https://www.amazon.com/dp/1937715418/ref=cm_sw_r_tw_dp_U_x_ns2pDbGKVMJXZ

https://www.amazon.com/dp/0062499866/ref=cm_sw_r_tw_dp_U_x_0s2pDbPW4EN5R

Great book on this very topic: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

Short answer: a great deal.

I'm not sure how much triathlons factor into it, but I'm looking forward to Endure by Alex Hutchinson. https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866/ref=sr_1_1?ie=UTF8&qid=1519872786&sr=8-1&keywords=endure+book

I'm about 50% through Matt Fitzgerald's 80/20 Running which goes over both the physiological as well as psychological effects of doing 80% of your training at low intensity, 20% of your training at moderate-to-high intensity. Top athletes across seemingly all other endurance sports train in this fashion, and it's a good book that dives into the how and why.

Lots of other training plans and books say to follow this method, but this book specifically takes a deep dive. It's relatively inexpensive, particularly for how recent it was published, but I would recommend it.

There are a few ways to determine it.

Personally I go by heart rate, using a chest strap (the wrist based are too inaccurate to rely on IMO). Once you do a max heart rate test, you can use that to set zones 1 (easy) through 5 (hard). Zone 1 is too easy to really be used much except for recovery runs. Zone 2 is where I do the bulk of my training. It's a somewhat easy, conversational pace. For me this works well because I like to run on trails most of the time, and pace will vary depending on hills, sand, grass, rocks, etc. This way I can run off effort rather than a specified pace. My Z2 trail pace ends up averaging around 10-11 min/mile, even through my road 5k pace is 7 min/mile. On the road, my Z2 pace is around 9:30 min/mile. Z3 doesn't get used too much. Z4 is a threshold/tempo or other "comfortably hard" effort. Z5 I really only hit during intervals or a 5k where I'm going all out.

The other way would be off pace, if most of your running is done on relatively flat roads. Jack Daniels VDOT calculator gives some estimates of training paces. Based on your most recent 24 min 5k, assuming that was pretty much all out:

Easy: 9:48-10:46 (bulk of miles)

Workout paces:

Marathon: 8:44 (can be used for long run efforts)

Threshold (5-15min efforts): 8:10

Intervals (3-5min efforts): 7:31

Reps (1-2 in efforts): 7:07

Notice the big gap between easy runs (9:48) and the start of the workout paces (8:44). Between that are sort of "junk miles" and because they aren't targeting any system in particular, they don't increase fitness as well as other paces.

Keep in mind, these numbers are going to change pretty fast as you increase your race performances.

Lots of great books out there on running, and most tend to follow the same general approach, with the small details being the difference.

Matt Fitzgerald 80/20 - a good primer on why slower running mixed with hard efforts can work really well https://www.amazon.com/dp/0451470885

Jack Daniels - A much more specific book on figuring out a good training plan. https://www.amazon.com/dp/1450431836

It's strength/resistance training. Basically exercises that build up the smaller stabilising muscles. I have a few books (will grab the titles later).

The idea is that as long as these stabilising muscles are strong enough you shouldn't have any problems.

I cycle a lot and was still getting some minor issues with my knees with running. I started doing some resistance work and strength training (for running specifically), and find this has caused things to settle down.

There are a lot of common running issues that people treat after they have problems. The strength training is to head off potential problems ahead of time.

A sports physio or similar should be able to help you out with what to issue might be better than me trying to explain it over the Internet though.

Edit:
If interested, the books:
This one although old is really good at breaking down all the components of how you should be training to remain uninjured.

This is more focused on strength training, but is good at helping you put together something that works for you.

For just a straight up running training plan kinda thing, I like this.

I only used the course book. The test was not very difficult to me. I would generally think that a lifter would focus on all of the right material to study except the big section of not letting athletes die. Lots of questions on eating disorders, hydration, heat stroke

I work in a biomechanics and motor control lab

Have you read this? If not, you should.

I've got an acquaintance that took the test, said he was surprised by the number of questions from section 5 of the book.

You're asking for a lot of details...

General consensus: 3-5 reps for power, 5-8 for pure strength, 8-10 for hypertrophy, 12+ for endurance. Recent research has partially debunked these ideas but general knowledge is alright.

Do some homework this summer if you REALLY want to understand strength training (cheap and effective): Essentials of Strength Training and Conditioning.

Timing doesn't matter so much so long as you're hitting your macros ([See the FAQ] (https://www.reddit.com/r/Fitness/wiki/faq#wiki_how_important_is_nutrient_or_meal_timing.3F)).

That said some people will experience apetite loss during / after workout for a bit. As I understand it's due to increased blood flow in the rest of your body removing blood flow from your stomach. (Source: I beleive I read this in [Essentials of Strength Training and Conditioning - 3rd Edition] (http://www.amazon.com/gp/product/0736058036/ref=oh_aui_search_detailpage?ie=UTF8&psc=1))

This is somewhat unrelated to what I was referring to, which was specifically mass vs strength gains.

Your conclusion is moderately sound from the layperson's perspective, but incorrect. Improving strength alone has massive improvements on power output. If you still want to improve power on top of that, then power-based resistance exercises (AKA Olympic lifts, such as the snatch, clean and jerk, and others) will work towards that goal. If you have a sport-specific motion in mind, like charging off a starting block, then you can do resistance power exercises that work those core groups.

A single resistance technique can train either strength, power, or endurance depending on a few factors. Here's a short summary:



  | Strength | Endurance | Power
---|----|----|----
Weight (%1RM) | 60-90 | 30-70 | 50-70

of reps in a set | 8-12 | 14+ | 1-2

Speed of motion | Slow/controlled | Slow/controlled | Fast/explosive
Rest between sets | 1-2 min | 30-60 sec | 30-60 sec

Note the most important part in the table above: 1-2 reps in a set with rest between sets for power training. Power training is also performed with lower resistance than normal strength training (to avoid injury to the weight-bearing joints). Note that this mainly applies to lower extremity exercises; upper extremity power exercises should be performed with caution to avoid damage to the rotator cuff. (If you're looking for advice regarding the starting blocks or vertical jump specifically, the clean and jerk has shown to significantly improve performance in those motions.)

Sources and further reading

Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed., pp. 400-401). Champaign, IL: Human Kinetics. http://amzn.com/0736058036 (Note that the fourth edition has come out, but I haven't had the chance to read the difference summary.)

Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2011). Physiology of Sport and Exercise (5th ed., pp. 272-273). Champaign, IL: Human Kinetics. http://amzn.com/0736094091

Going sub-40 requires interval training and solid weekly mileage. There are no shortcuts or secrets. It will take time. You first have to get sub-44, then sub-43, then sub-42, and so on. Pick up one of the major training guides like Pfitzinger ,
Daniels, or Hudson. You can get any of these used for a few dollars, or new for not much more. While there are endless debates about which plan is best, you're just trying to get under 40:00, not qualify for the Olympics, an any of these will help you do that.

Normally, I just have a little chuckle at these TIFU posts and move on with my day. But today I would like to make a suggestion for you. Pick up this book simply titled Stretching by Bob and Jean Anderson. The best thing I personally got from the book (other than how to stretch) is not to care what you look like to the outside world during exercise. And they have a great little section on getting into a running routine. Don’t be afraid to alter their suggestions and advance through their schedule faster or slower as you see fit. Exercise routines are not a one-size-fits-all sort of thing. Keep with it and, most importantly, have fun!

Try moves that increase the flexibility in your hamstrings. I know thats pretty vague but its a giant tendon that is responsible for a lot of movements. Take a look at "Stretching", by Bob Anderson. Probably the best book for just stretching IMO, even has climbing specific stretches.

https://www.amazon.com/Stretching-30th-Anniversary-Bob-Anderson/dp/0936070463/ref=sr_1_1?s=books&ie=UTF8&qid=1527541680&sr=1-1&keywords=stretching+bob+anderson&dpID=51d16P6YQOL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch

Check out this guy. He has an interesting philosophy on stretching that seems to work pretty well. There are also some videos of his on Youtube you can watch for free where he explains a lot of his ideas and exercises.

try this book out, I got good results with it.

http://www.amazon.com/Relax-into-Stretch-Flexibility-Mastering/dp/0938045288

I like both of these:

http://phraktured.net/starting-stretching.html

http://www.amazon.com/Relax-into-Stretch-Flexibility-Mastering/dp/0938045288

along with band hamstring stretches, couch stretch, and squat to stand.

Second the royal court and Matt Furey. Also, I'll throw in Pavel's amazing book "The Naked Warrior."

This book ... I can't say enough about it...

http://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555

Naked Warrior by Pavel Tsatsouline

Or try The Pirate Bay

http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303

http://www.bradapp.com/docs/rec/stretching/

Stretching Scientifically: A Guide to Flexibility Training

http://www.amazon.com/dp/0990798542/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687642&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=0980011116&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=02XV5BV04GE92RP0DGMF

Waterlogged by Tim Noakes is about as in depth a look into that topic as you'll be able to find. If you can get it at a library, definitely sign it out, if not, it's worth buying.

http://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/ref=sr_1_1?s=books&ie=UTF8&qid=1344873172&sr=1-1&keywords=waterlogged

What do you think about the book Waterlogged and the idea that many, perhaps most, of us are overhydrating or over-supplementing? I hadn't considered it until I came across this thread in /r/trailrunning where folks are claiming no electrolytes are needed for runs of 2 hours or less.

I feel like I start to become completely unglued after about 8 miles of hard running if I don't supplement. So this idea intrigues me.

I would follow one of these templates.

All of them are great for strength training, I personally would go with Option 2, but that's just me. Option 1 is great also.

Also, I would get the books and read through them. They're the basis for the program (and they are pretty cheap on Kindle- see sidebar), so they're the gospel in that sense.

Most important thing, with any program, is just eating right and being consistent. Take it slow, don't get injured, and just be in the gym 3x a week and you'll see results.

Edit: Sidebar links are actually broken lol. Here are the links for I and II.

Book I: Strength

Book II: Conditioning

Oh there's definitely upper and lower limits to the amount of volume and intensity that will be beneficial to hypertrophy and/or strength. I think Scientific Principles of Strength Training by Mike Israetel, James Hoffmann, and Chad Wesley Smith covers the factors going into all of that well enough if you're interested in further reading.


In the case of a study like this, I think there was too much volume or intensity for the Squats and Bench Press to be trained together in the study's High Intensity group. If you're going to do strength training on a similar schedule like they did in the study then you'd probably want to look at doing something like Tactical Barbell's Zulu program for a more reasonable volume and intensity arrangement. It has one working each exercise (Let's say Bench Press and Squat for example) on a Upper/Lower split twice a week. Intensity progresses in a wave like fashion for each microcycle (Roughly 70-75% 1RM in Week 1, 80-85% 1RM in Week 2, and 90-95% 1RM in Week 3) and volume is kept around 3-5 sets of 5 reps for Weeks 1-2 and then 3-5 sets of 3 reps during Week 3. The Tactical Barbell book has the full details and additional programs.

Tactical barbell has a 2x a week program they call "the fighter" that focuses on this exactly. Great book in general and good sub forum

/r/tacticalbarbell

https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational/dp/1537666932/ref=sr_1_1?ie=UTF8&qid=1537310249&sr=8-1&keywords=tactical+barbell

https://www.amazon.com/Complete-Guide-Navy-Fitness-Third/dp/1578262666

If those are your goals, then use this book.

Complete Guide to Navy SEAL Fitness 12 Weeks: https://www.amazon.com/Complete-Guide-Navy-Fitness-Third/dp/1578262666

The SOFLETE program: https://mobellmuscle.com/product/soflete-stew-smith-buds-prep/

In the Barefoot Running Step by Step book, Barefoot Ken Bob talks about a friend who uses Plasti Dip to coat the bottom of his socks. Plasti Dip is just liquid rubber so once it dries the socks will have a light layer of protection/padding on the bottom.

Apparently these allow for a more barefoot-like feel of the road as compared to VFF or Minimal shoes and they allow you to run in the winter while still being as close to barefoot as possible. The best part is you choose the socks that fit you best or that you want to use (can even use toe socks). The book suggests wearing the socks when you coat them (use a foam paint brush) which means hanging out in a well ventilated area for 45 min. or so.

For less than $10 you can get a jar of Plasti Dip and a pair of socks, and the jar will last for multiple pairs of socks. Sounds like a good deal to me, I've been thinking about trying it.

EDIT I missed the part where you can't wear the VFFs at work and are looking for a replacement. The rubber coated socks probably aren't a good solution for your problem.

Just to throw out a different idea, what about barefoot running? You should be able to get Ken Bob's book at the library. I've never ran barefooted myself, I don't personally condone this idea at all, just another possibility for running on a budget.

Alternatively: I have a Foot Locker gift card with $63 on it. If you want it, private message me your address and I'll send it to you (assuming you live in the United States).

Barefoot Ken Bobs book has a lot of good advice about barefoot running form. The basic thing I got is to lift your foot almost the instant it lands, and also to curl the toes up before landing.

In practice both of these are nearly impossible or at least very difficult to do, but they're a useful mental cue.

I used to get the same thing, but lately with focus on using lean for forward movement, and the above two prompts (aiming for minimal to no horizontal friction on the foot during the ground phase) I don't have this problem anymore.

This video is also a nice summary of good form, and inspiring barefoot running - https://youtu.be/zSIDRHUWlVo

Need to do some mobility work to avoid most of those injuries and nagging pain except for fingers I guess. Supple Leopard by Kelly Starrett is a great ressource for recovery self-care of joints. Best 30$ you'l ever spendhttps://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1524858311&sr=8-1&keywords=supple+leopard

I have his older book on recovery for running as a pdf that I can float to whoever wants it. For you guys that are doing road work. https://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally/dp/1628600098/ref=pd_bxgy_14_img_2?_encoding=UTF8&pd_rd_i=1628600098&pd_rd_r=B8N180YPJEF1RQVFAPF3&pd_rd_w=VWd7r&pd_rd_wg=s4Pln&psc=1&refRID=B8N180YPJEF1RQVFAPF3

I've been reading this: http://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally/dp/1628600098

The exercises have helped me a lot. If nothing else, it will give you more hip mobility that may help you as well.

Hey there, i'm a also a runner and lifter.
I working with tactical Barbell and some thing from Alex viada. 3 Times running and 3 times heavy lifting ist definitly too much for the weekend warrior, so you need to build some In-Season and Off-Season running and lifting schedule :) And you should start stretching and foam rolling! Kelly Starret :)

That's cool! Thanks for writing back. I'll write a little more based on my personal experience.

Weightlifting - for increasing flexibility and avoiding injuries it was awful. Worse than doing nothing. If I already had flexibility etc then it would be useful for gaining muscle, but I feel one still needs to do a 2nd activity along with it that has you moving your whole body around to balance out the weightlifting. In my limited experience and talking to friends, just lifting weights makes your body strong in some places and weirdly weak in others. Yoga is often recommended.

Physical Therapy - like anything it's largely dependent on getting someone who's good. But by far this has been the most beneficial to me.

Pilates (with a reformer machine) - was useful for building up muscles that were not activating (another muscle was compensating to do it's job), or internal muscles that were super weak.

Yoga - great if your muscles activate, and are strong enough to be used at least once with bodyweight, and you want to get them stronger or maintain flexibility. In my opinion this is what you would do as a lifelong habit to maintain flexibility. Because it relies on bodyweight, it as a little lacking in helping with muscles that were not activating or were super super weak to begin with.

----------------------------------------------------

Here's some other suggestions fyi.

The bodyweight fitness recommended routine has a warmup section as well:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

The routine looks pretty good to.

This book on core strength for cycling was super helpful to me personally, especially the beginner base level stuff for fixing posture. I combined it with going for an hour walk every day (wearing flexible non-constricting workout clothing): http://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X/ref=sr_1_1?ie=UTF8&qid=1463335010&sr=8-1&keywords=core+advantage

Not saying anyone needs to do all of that, just some ideas. A physical therapist would be where I would start if your insurance covers it as that's their job to figure this stuff out.

Where is it, just behind your hip bone area tender? Sounds like IT band/weak hip abductors. Stretching will help that but not unless you are doing some strength training and core work too. Riders tend to be quad dominate and tight quads and hamstrings mixed with weak glutes will mess your hips up. I spent 4 months last year trying to get rid of it.

Hip raises, side leg raises, clam shell exercises with resistance bands are kinda the go to remedy. The stronger that stuff got the less tightness I had all around.

​

This book helps if you stick to the routine and goes into the reasons why.

Good info here too: https://www.youtube.com/watch?v=NYtrdeGDlWs

I mainly stretch on the days I ride, and then only after I finish a ride. I'll hit the quads, hamstrings and hip flexors. I'll also throw in a foam roll session to target the sorest parts of the body. On non-riding days the most I might do is an easy foam roll.

Also not sure if this really qualifies, but I've been trying to do Tom Danielson's core workouts 3-4 times a week. I'm finding this to be just as beneficial, if not more, than regular stretching.

Hey, I know other people have mentioned similar things, but I wanted to offer some additional advice. Before any gear/fitment changes, it's important to assess your own core strength. My brother is a pro road cyclist, and this book is referenced among his team/peers all of the time. He recommended it to me when I was getting more serious into enduro riding. I'm a bigger guy (6'4/200lb), and back issues were always a problem when hunched over a bike for long periods of time. However, supplementing cardio training with a serious core workout regimen made a dramatic difference over a short period of time.

Bike fit is one thing, and yes I agree that it's important. However, you should be able to be either stretched out or more relaxed/upright without incurring any muscular/skeletal pain. Often times in competitive cycling, your bike setup will have your body in different positions depending on the event. You will find that core strength is the key to finding comfort on your bike.

Buy this

https://www.amazon.co.uk/Thinner-Leaner-Stronger-Building-Ultimate/dp/1938895312

Thank me later

I started by seeing a trainer a few times, but this book is really good at explaining form if you want to do it on your own. Also, youtube videos!

https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate/dp/1938895312

> I read an article about some famous “fat acceptance” blogger dying from a heart attack while running on a treadmill

This person either had hypertrophic cardiomyopathy, some other congenital arrhythmia, or else severe coronary artery disease that was already underlying. At 20 years of age, you do not have coronary artery disease, which is the process of cholesterol build up in coronary arteries that leads to heart attack. Every primary care doctor should be screening for hypertrophic cardiomyopathy, and you can ask about it if you're concerned. It is easy to rule out.

Do not be concerned that exercise will be hard on your heart. Quite the contrary, raising your heart rate through physical activity is the best thing for your heart, hence why we call it "cardio."

> Should I keep losing best as I can tracking calories, or should I try some light exercise

Diet and exercise are synergistic. Do both.

> Any exercises y’all could recommend that are easy on my heart? Should I even be this nervous?

There are plenty of forms of cardio and resistance training that are great for you. It can be as simple or as complex as you want it to be. Try jogging or biking if you just want to dip your toes in. There is no reason to be nervous about your health deteriorating from exercise. The opposite is true -- developing an exercise habit now will add years to your life, both quantitatively and in terms of the quality of those years.

A good all-inclusive book I'd recommend is this one. It has a lot of good info not just on exercise, but also on diet and the mental game. Give it a read.

PM me if you have any questions, I'm more than happy to discuss.

I had no knowledge of yoga apart from hearing here and there.
But i got hold of a book "A Systematic Course In The Ancient Tantric Techniques Of Yoga And Kriya". Following the book ever since. It gives detailed practice regime from 15 Mins per day to an hour based on your time availability. Highly recommended. Till now, no need to change food habits. practicing from 6 months.

First of all, just to reiterate, goals can get you down if you see you're not attaining them. Your major goal, probably, is to just do your best, and let the unknown unfold.. Kind of cliche, I know.

Second, the book/course for you depends on what side of meditation you are coming from, but if you really want to take meditation seriously and are determined to go by a systematic course, then I can give you the absolute best book to get: A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. This book is by far the best course/instructions/information on yoga. There is nothing it does not cover. You can get a hundred different books on various yoga paths, such as raja yoga, bhakti yoga, hatha yoga, etc etc, but everything you can find right here. It will cover the Buddhism as well. You will learn everything you need to know, and it slowly but surely teaches everything in a precise order, little by little, gradually introducing more advance meditation techniques, including Kriya yoga. But yoga isn't just about meditation of course, it's about how to lead a balanced, fulfilling life.

The book is basically compiled with the intention that the teacher is right in front of you. You can go through one lesson a week, or one lesson biweekly or monthly; it's up to you.

And don't be put off by a couple strange things that seem so strange to westerners. For example, the very first lesson teaches Jala neti, a good preparation for meditation that involves cleaning the nostrils with water. Be your own judge; if you don't want to do something it says, don't. (Though I would personally recommend jala neti as it has amazing effects).

Hopefully this has been of some help to you and others. Take care.

Edit: Oh, and don't be put off by the price. The book has so much information that it really is all you need. If it is really what you are looking for, it's the best long-term investment you can make. There are two in my house just in case something happens to one of them =)

http://www.amazon.com/Systematic-Course-Ancient-Tantric-Techniques/dp/8185787085/ref=sr_1_4?ie=UTF8&qid=1462380086&sr=8-4&keywords=kriya+yoga

This book is considered "The Bible" of yoga. Other spiritual books that have helped me is a book called "Mindfulness in Action" by Chogyam Trungpa

Ah, I see.

Satyananda Saraswati - A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya


Satyananda Saraswati - Asana Pranayama Mudra Bandha

Mukunda Stiles - Ayurvedic Yoga Therapy

KS Joshi - Yogic Pranayama

David Frawley - Ayurveda and the Mind

Satyananda Saraswati - Kundalini Tantra


Good luck and all the best. I recommend all books for a rounded introduction. I'd also recommend a more technical book on Chakras by Harish Johari, but I'd start with the above books.

If you are interested in research and understanding, I highly recommend Anabolics by William Llewellyn

Tactical Barbell 2: Conditioning

It's a cardio/energy systems book for military/LEO/operators. It's a very structured progressive approach that starts with aerobic base building /strength endurance and then transitions into more specific protocols depending on your goal (i.e more endurance based vs more speed/power based depending on your occupational role).

There's a sub r/tacticalbarbell with lots of military/Leo/firefighters etc that post. And this program in particular is what I'm talking about:

https://www.amazon.com/Tactical-Barbell-II-Conditioning-Black-ebook/dp/B0143HDCWS

Member in Canada here (on an ERT) and I agree wholeheartedly with Tactical Barbell, but not that particular book. PPLE is very narrow in it's scope. Just meant to prepare you for PFT and possibly academy. It's basically a test prep book.

Op, I'd go with the two foundation books, the strength book:

https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2

And more importantly the conditioning (cardio + energy systems) book:

https://www.amazon.com/gp/product/B0143HDCWS/ref=series_rw_dp_sw

PM me if you have any questions.

Honestly, I don't think I can recall anyone who has broke it down much better than Joel Jamieson. If you're willing to dish out some money, and want to break it down on a level that deep -- I'd probably look towards investing in his book Ultimate MMA Conditioning.

As a heads up, I wouldn't go into that book expecting to be given an easy template to follow. It'll require some calibration and experimentation. The rest of his site has some gold nuggets too. HIIT is good and all, but I can appreciate how Joel respects that you should have a good aerobic base before diving into HIIT to get an even greater benefit from it.

Another book worth looking into is K Black's Tactical Barbell Pt. 2 if you only care about the cardio aspect. It digests, and presents a lot of Joel's ideas that may better suit someone who's trying to self-program a routine in the beginning.

Yeah, look at the Zulu template example. It has a single lift most days of the week in addition to another workout.

TBII is Tactical Barbell II: Conditioning. It goes in to detail about the other workouts Endurance, High Intensity Conditioning, Strength Endurance) that are talked about in some of the example templates that TBI goes into. Super helpful if you're wanting more than just regular barbell training. I feel like TBII really helps round out and fill in some of the blanks from TBI.

I found this book my Alex Hutchinson interesting. Lots of scientific data about fitness that was surprising to me and in many cases contrary to typical so-called "bro-science".

http://www.amazon.com/Which-Comes-First-Cardio-Weights/dp/006200753X

Been planning to read these books, just haven't gotten round to it. They look really promising though!

The Sports Gene: Inside the Science of Extraordinary Athletic Performance - David Epstein

Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise - Alex Hutchinson


Not fitness related, but books that changed my outlook on life are Man's Search for Meaning (Viktor Frankl) and Down and Out... (George Orwell).

Which Comes First, Cardio or Weights?

Unfortunately not -- you can perhaps try searching that text on Google Books. The book it's from is linked below:
https://www.amazon.com/Which-Comes-First-Cardio-Weights/dp/006200753X/ref=sr_1_1?ie=UTF8&qid=1475192396&sr=8-1&keywords=which+comes+first+cardio

There is an entire book about this, recommend reading it.

http://www.amazon.com/Which-Comes-First-Cardio-Weights/dp/006200753X

there are dozens of books on this subject - at the moment i'm reading Endure by Alex Hutchinson (https://www.amazon.co.uk/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866).

One of the questions posed is why are we able to a) sprint for a finish line despite not being able to run any faster a minute earlier, and b) why are we able to easily run around a few seconds after we supposedly 'emptied the tank'? (exactly like your scenario).

As far as can tell, the answer is 'we're still working on that one...'

You have a great smile. You look better than 95% of the 66 year olds I know; you could look even younger with a few changes.

Long grey hair makes a guy look older. So does facial hair if it's even a little bit long; but if everything else is on point, a thick, but not bushy, well trimmed moustache like that looks masculine and virile and is a plus for many women.

Your biceps are on the small side for your frame and not defined; mass and definition and strength makes a guy look much younger. Stronglifts 5x5 and running interact synergistically with the metabolic impact of ZC to create a literal 'fountain of youth' of neurotransmitters and hormones:

https://www.amazon.com/80-20-Running-Stronger-Training/dp/0451470885

https://www.amazon.com/Run-Your-Life-Without-Well-Being/dp/1101912383

Crossfit will change the way you carry yourself; it makes a huge difference in the impression of age. They have you do a huge variety of different activities that require you to move in ways that only very young, very active people move. This will improve your posture and movement from head to toe, your natural bodily expression. That's a powerfully attractive nonverbal signal women pick up on in person, and IME is one of the reasons men can meet women about a hundred times more easily in person than using online profiles. Online dating is a sick joke, a waste of time for most men.

You've made a great start; there's a 66 year old stud in there wanting to come out.

https://www.amazon.com/80-20-Running-Stronger-Training/dp/0451470885/

Maybe have a look at 80/20 running by Matt Fitzgerald. Lots of advice on different training paces.

80/20 Running: Run Stronger and Race Faster by Training Slower https://www.amazon.co.uk/dp/0451470885/ref=cm_sw_r_cp_apa_i_e.jQCbPQG3VFA

There are a lot of variables here - which HR training system/methodology you follow is the first question, and then what your goals are and what training phase you're in, and even then can be different depending on the week and the day of the training plan. With all that said, I believe most training programs - as a general rule with exceptions abounding - will advise you to do your long runs in Zone 1 or Zone 2. I myself just got a Garmin 235 (wrist-based HRM) and am trying to adapt my training to Matt Fitzgerald's 80/20 Running system.

Strength work should be low repetition (1-6 reps). Recovery period will be 3-5 minutes between sets.
Hypertrophy (ie size) work should be medium repetition (8-12 reps). Recovery period will be shorter, 1-3 minutes.
For hypertrophy, lifting to failure is not necessarily bad. For strength, you don't want to miss reps really.
The above points aren't really debated among educated fitness professionals.
Source: any kinesiology textbook anywhere. But here's a good one
http://www.amazon.com/Essentials-Strength-Training-Conditioning-Edition/dp/0736058036

Essentials of Strength Training & Conditioning - National Strength and Conditioning Association

Designing Resistance Training Programs

Science and Practice of Strength Training

Periodization Training for Sports

Worth every penny.

As an aside, anyone who's looking to run faster might want to pick up Brad Hudson's book: http://www.amazon.com/Run-Faster-5K-Marathon-Coach/dp/0767928229. I've found it particularly useful for folks who have a decent base and motivation and are looking to improve performance.

As others have said, UV offers pretty good advice, but imho his audience should really be people like amateur club runners and high school athletes rather than the casual masses. Compared to "serious" competitive runners what most of us do would be considered jogging, and the advice for folks at our paces and condition is not the same as runners who are already in great running shape with good running form.

I definitely agree. I look at it more as a base fitness/mobility/injury prevention type of thing. I have a separate cardio program that I base off the book Run Faster which I highly recommend.

Ive also been doing this routine from the "hotshot fitness" website as a little experiment, but it also seems a little lacking so far.

All in all the best thing to do is all of the things.

Great book! Here is a link for those interested:
https://www.amazon.com/Stretching-30th-Anniversary-Bob-Anderson/dp/0936070463

This is the classic book on stretching:
http://www.amazon.com/Stretching-30th-Anniversary-Bob-Anderson/dp/0936070463/

Realize that your body will adapt to specific stretches. You will want to change up your stretches periodically to balance your body overall. In other words, if you always stretch your hamstrings in one way, they will become limber in that one way.

I second the beginner yoga - look for videos on-line.

Stretching. it actually can feel like hard work while you are doing it but you feel so relaxed after. Listening to music that you find calming while doing so is helpful too, and the effect is long lasting if you do it regularly.

What did your PT recommend?

I'm not sure that I understand but THIS might help

Get the book Stretching by Bob Anderson and enjoy the wonderful world of flexibility. I went from having very little flexibility in my hips to being very comfortable with the more difficult submissions and sweeps.

Are you interested in becoming a massage therapist, is that what you mean? What sort of self care are you talking about?

I don't know of any books or packages of information describing specific self care techniques for therapists, but maybe there is one out there. I just use the knowledge I have attained over the years and apply it to what I do, and what I need to fix with myself - and what I help my clients with.

Having knowledge and having awareness in nutrition, physiology, anatomy, remedial exercises/kinesiology ect. is all very important.. I could list text books which pertain to these areas, but I highly doubt you'd want to spend the money or time haha D:

There are some good stretching books out there here is one for example - I was told to buy one similar to it when I was in school, but I never did :s

If you know all the muscle oia's of the body, you shouldn't need a stretch book. This is a good book for a muscle visualization

if you are wanting to become a massage therapist though, I recommend you go to a reputable college and take the course, even if your area isn't regulated or not. It's totally worth it.

Thanks for the great rely, your description is very accurate of how I feel. I am thinking of getting this book and figuring out a routine for myself.
Thanks for the motivation.

This book was pretty interesting.

I really love Pavel Tsatsouline's Relax Into Stretch. Very effective.

Here is the mobile version of your link

I like the Naked Warrior, a lot of people like convict conditioning, but NW has a ton of information that crosses over into a lot of other types of strength training.

With work travel, the struggle is real. I found this book really helpful to define exercises I'm able to do with no equipment.

https://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/ref=sr_1_1?ie=UTF8&qid=1496328510&sr=8-1&keywords=naked+warrior

This works fast:

http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303/ref=sr_1_2?s=books&ie=UTF8&qid=1463886597&sr=1-2&keywords=stretching+scientifically

Spend $2 on a used copy, skip to chapters 5 and 6. Once you are limber enough, work on your squat form, aiming to do an unweighted overhead squat.

I found this book helpful in terms of developing flexibility for kicking.

http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303

For BJJ flexibility go and enrol in the best Astanga yoga class you can find, learn the primary sequence mysore style and smash it every day.

http://phraktured.net/starting-stretching.html

http://phraktured.net/molding-mobility.html

Another good place to look for stretching is
http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303

You may want to try a bit less water and more electrolytes? Athletes will need more electrolytes because of loss from sweat. Drinking water and gatorade will both give a net loss of electrolytes.

https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/

You can calculate your sweat loss! Says it is for runners but no reason it couldn't apply to cyclists.

https://runnersconnect.net/training/tools/sweat-loss-calculator/

Waterlogged: The Serious Problem of Overhydration in Sports https://www.amazon.com/dp/145042497X/ref=cm_sw_r_cp_apa_zxYNBbSFVS644

Are you thirsty? https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X

No one said you shouldn't use one, just that they didn't want to use one, so no problem.

Any ride under an hour you shouldn't need water, but if you like to drink, why not, as long as you don't overdo it.
https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X

You won't be missing any electrolytes. If you're still unsure about it, make your own. The WHO has recipes for good dehydration drinks.

About the amount of drinking, there was a UK runner who got into the hospital because she drank too much water. So I suggest, if you like the nerd aspect, read this book:

https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X

On Amazon UK too:

https://www.amazon.co.uk/Tactical-Barbell-Definitive-Strength-Operational/dp/1537666932/ref=sr_1_4?s=books&ie=UTF8&qid=1474257951&sr=1-4&keywords=tactical+barbell

here , I recommend zulu with the minimum basic lifts for strength (push, pull, legs, hinge) or cut deadlifts/hinge and add accessories if you want more bodybulding, USPS will be fine, preferably the left foot please

I'm going to apply this week or next week (after I get my references sorted out and study up for the CFAT) and was wondering if I could have some advice.

I'm a 19 year old who hasn't done too much with his life aiming for nothing but NCM Regular Infantry and want know what my chances might be at getting in for next year's January BMQ course since I really doubt I'd make it for September this year. I figured if I hand in my application before the very end of this month I should be able to make it for January selection at least. Looking on the army.ca forums I saw that a few people who have applied earlier this year have gotten the September BMQ course for Infantry, so I'm thinking my application should have enough time if things goes well on their end. I've lived in Canada all my life and my parents have resided here for a long time, so I think I should have no problems. The references I'm going to use are my supervisor from work, a supervisor from my old job as a writer for articles on the Internet, a senior from my old job (both old job references are from America, but I read that references from different countries are okay), and a best friend/tutor that has helped me in highschool with graphic design work. I feel like I'll be ready for the interview since I'm always reading about military stuff everyday.

I'm currently following the workout guides from The Complete Guide To Navy SEAL Fitness to get in shape and I'm also taking Adult 1 swimming classes. I'm not too good with the water yet, but I hope to be able to swim decently at least by the time the lessons are over so I'm prepared for basic's swimming portion. As for preparing for the CFAT, I'm using Khan Academy to help me brush up on some much needed mathematical skills.

I pretty much just want to know if I'm on the right path towards preparing and getting everything done for the application and the Canadian Forces. I think about joining the military everyday and want to make sure I don't screw up anything.

http://www.amazon.com/Complete-Guide-Fitness-Third-Edition/dp/1578262666

You won't be running anywhere near that in basic. But you'll get a good workout with dive motivators. If I were you depending on how much time you have till you ship out, I would recommend pickingTHIS up and going through the program. Great program and will get you in the shape you need to succeed in Coronado. Best of luck.

http://www.amazon.com/Complete-Guide-Fitness-Edition-Includes/dp/1578262666

1. When you meet with an OSO mention this, but NROTC/MO is certainly not your only option. The OSO will explain PLC, FAP/TAP to you as additional options. You certainly won't need to transfer to a new school.
   
2. You're definitely not too small. There was a female Lt in my TBS platoon that was maybe 5'0" and she did fine. Your pack at OCS will be manageable but you'll struggle with the packs at TBS that are regularly over 100#, but others before you have done it, so you can too.
   
3. If you want a straightforward "do these exact things," I'd recommend Stew Smith's 12 Weeks to BUD/S program. Obviously you aren't going to BUD/S but the fundamentals of his programming translate well to USMC OCS. If you want to make your own routine, look into "Run Less, Run Faster" or any reputable 5k training program, do upper body pyramids until you puke, get in the gym to do squats, deadlifts, and back work, and spend the time to adequately recover with stretching and/or a foam roller.
   
4. Talk to your OSO about whatever specific medication you are taking. This could likely be a waiver but he/she will know.

http://www.amazon.com/Complete-Guide-Fitness-Edition-Includes/dp/1578262666 is the book

Navy Seals workout guide. Most of the exercises can be done without equipment or with minimal equipment (like a pull up bar or chairs). And it's very muscle intensive. Of course, you have to start eating a lot more protein, to bulk up, too.

I'm 18 and have been lifting/working out since March of 2011. I used to play soccer and then i changed to Rugby so i decided to bulk up, I worked out from March 2011 to August 2012 before seeing any effects. As soon as i saw the effects I knew it had payed off and I now go to the gym about every other day if not more. I used to be really small about 165 pounds and then since last August I now weigh about 185 pounds very muscular. I think that it worked because I stopped worrying about biceps or any particular muscle and just started working out. THe program I followed over the summer to get me into shape (before August when I saw the results) was thisThe Ultimate guide to Navy seal Fitness

It really helped me (because of that book I can now do upwards of 30 pullups and consider that a warm up. Once I got my confidence I started doing weights getting ready for Rugby season and can squat over 300 and just benched 245 yesterday. and If you want I can tell you my baseline workouts for that.

Edit: I use only whey protein and don't really pay attention to my diet too much (but I am 18)

http://www.amazon.com/Barefoot-Running-Step-Shoeless-Technique/dp/1592334652/ref=sr_1_fkmr0_1?s=books&ie=UTF8&qid=1318434334&sr=1-1-fkmr0

There you go. Barefoot Running Step by Step, written by Barefoot Ted himself.

Honestly, clean concrete or asphalt is probably the easiest surface to run on. I didn't believe it either until I got the technique down. But, it's true.

When I started barefoot, I ordered a couple books and did some reading.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189
and
http://www.amazon.com/Barefoot-Running-Step-Shoeless-Technique/dp/1592334652/ref=pd_sim_b_2?ie=UTF8&refRID=1WV43D698B0HHYCVA8FJ

The first book is entertaining. The second book is instructional, and the most help in understanding the mechanics. Telling someone how to run barefoot is like trying to explain to someone how to chew. Think about that for a second, explaining a basic body mechanic isn't that simple to do because people just do it.

Barefoot running, when you're doing it properly, is like that. If something hurts, you're doing it wrong.

Now, I wont say that I run 6 minute miles. Again, I like running, but I wish I were more into it, I have a desk job and I'm old. My best mile is probably around 10 minutes or just under it. But, I usually keep that speed or around it the entire run. I can usually run the fastest at the end of my runs, after all of the joints have loosened up and my form is at it's best.

Buy a book and read if you're interested in it.

Check this out:

Barefoot Running Step by Step: Barefoot Ken Bob, the Guru of Shoeless Running, Shares His Personal Technique for Running with More Speed, Less Impact, Fewer Injuries and More Fun https://www.amazon.com/dp/1592334652/ref=cm_sw_r_cp_api_0sEmzb5CY811V

Could be a bit of everything. You should really not peel off your shoes and start running, especially into a run already where your muscle memory has been triggering a different pattern for 6K already.
I REALLY suggest this book. There's a lot of good information in there but the MOST helpful part are the "exercises" including a lot of funny walking in funny positions. You go to a big field and spend a few hours a week doing that and youll be right as rain.
What the funny walks do is teach your body the new muscle memory you need for a different kind of running. I am sure there are other good books/websites/etc with adaptation lessons - the point is take it slow, and learn to run again!

Ever since I've started following Kelly Starrett at mobilitywod my muay thai has improved leaps and bounds (while I've decreased skill training). Proper posture and mechanics is key to unlocking your potential. My power and stamina has increased from posture corrections alone. This stuff transfers over to all athletic endeavours and helps me feel looser and more relaxed in training and just day-to-day living. I can't recommend it enough.

Website

http://www.mobilitywod.com/

Books

http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588/ref=sr_1_3?ie=UTF8&qid=1426507402&sr=8-3&keywords=kelly+starrett

http://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally/dp/1628600098/ref=sr_1_1?ie=UTF8&qid=1426507402&sr=8-1&keywords=kelly+starrett

Equipment

http://www.roguefitness.com/mobility-rehab

Anyone else read Tommy D's Core Advantage in which the physio who wrote it specifically says don't do crunches? Maybe the exercise ball makes it better or something?

My issues had a lot to do with tight hamstrings and weak hip flexors, so most of it was work around those areas, as well as core strength. The book by Allison Westfahl had a bunch of useful stuff in it. http://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X/ref=tmm_pap_title_0

I don't think Tom Danielson had anything to do with it, other than some anecdotes.

No.

Cyclist look to build up their abs to be better at cycling, it doesn't happen naturally. Here's on book on the core exercises to do that:
http://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X/

Why not use that time to work on your core? Tom Danielson's Core Advantage has shown great results for me

This or This is a great book that covers all the basics very well. I would suggest giving it a read.

Also, ask one of the trainers at your gym for form advice if you ever feel like you need help on something specific.

Good question. There is a lot of “bro science” out there and a lot of people end up wasting loads of time on ineffective workouts.

A good one-stop-shop place to get started is the book Thinner Leaner Stronger by Mike Matthews. It isn’t exhaustive but if you read it and put it into practice you will be ahead of at least 75% of people in the gym in terms of knowing how to lift effectively. He also has a free podcast, “Muscle For Life”, that is really helpful too.

In a nutshell lifting can be put in two categories depending on your goals: cutting (losing a lot of fat while retaining as much muscle as possible) and bulking (gaining muscle while gaining as little fat as possible).

Your actual scale weight is more or less irrelevant, it’s really all about body composition (amount of fat relative to muscle, or body fat percentage).

Most women look best between 17-25% depending on their body.

Moderate to advance lifters basically have to either cut or bulk, so most bulk for awhile then cut, bulk then cut, etc. until they reach their goal. Think of it like 3 steps forward 1 step back.

Beginners who are just starting to train can do both at the same time until their body adapts to the lifting. This is an over simplification, but essentially your body is so under developed that you can gain muscle and shed fat until you reach a “normal” healthy body comp. This phenomenon is known as “newbie gains”.

There are three key components to building a great physique: lifting, recovery, and diet.

Lifting heavy weights puts unusually high stress on your muscles to the point where they are slightly damaged (catabolic). To adapt to the new level of work your muscles are being asked to do, during your recovery your body will build them back up, only stronger (anabolic). In order to recover well, your body needs a lot of protein and energy from your diet. Not only that, it needs a lot of sleep. This process is known as hypertrophy, which is a fundamental part of building a great body.

Energy balance is a very important thing to this entire process. As you go about your day doing normal activity you burn a certain amount of calories on average. This is known as your TDEE (Total Daily Energy Expenditure). Most women probably burn around 1,800+- 200 calories a day (this number goes up as activity increases, so people who exercise regularly typically have a higher TDEE than people who don’t).

Someone with perfect energy balance (2,000 calories consumed, 2,000 calories burned) will not gain or lose weight. If they consume 1,800 and burn 2,000 the body will take the remaining 200 from fat stores. If they consume 2,200 calories and burn 2,000, the 200 excess calories are stored as fat for later consumption. Or, and this is the key, if the body has damage it will use these extra calories to repair the damage. Thus, to gain muscle one has to slightly injure the muscle, then eat a caloric surplus in order for the body to have enough energy and material to repair and strengthen the muscle.

This is a big over simplification but for functional purposes it is close enough.

As far as the actual lifting goes, heavy compound (uses multiple major muscle groups) are a great place to start. The squat, deadlift, and bench press are the “big three” primary lifts most strength programs are built around. Even if your goals are purely aesthetic, you’d still benefit from learning these movements and gaining a solid strength baseline.

There is a lot more but this should be plenty to get started. Believe it or not, the entire thing becomes a lot of fun and it is extremely motivating when you see your body start to change for the better!

A couple that are fairly popular among the crowd at r/xxfitness are Thinner, Leaner, Stronger, or Strong Curves.

They have a list of beginner lifting programs here as well.

If your goal is truly to gain muscle then I'll recommend you try a proven program for that like [Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body] (https://www.amazon.com/dp/1938895312/ref=cm_sw_r_cp_api_i_AMg-Ab58M256B).


You might also find /r/xxfitness better for your questions.

I literally gave you an ancient practice to generate the warmth of love and the feeling along with commentary that is suitable for a begginer. I got that from the book a systemic course in the ancient tantric techniques of yoga and kriya. https://www.amazon.com/Systematic-Course-Ancient-Tantric-Techniques/dp/8185787085

The author was one of the most respected yogis in the world, a master of multiple tantric rites and formed multiple monasteries and ashrams. But your right he probably has his head up his ass and you know the way.

I can tell you techniques they used to generate body heat (but you don't feel the warmth due to the depth of meditation) that they use to meditate in the snow for prolonged periods but you don't seem open enough and receptive to advice to use it safely, nor do you understand the metaphysical body and the deeper essences of emotions required to go that deep so it would be useless to you.

The most important thing is your desire to experience this feeling will blind you. Desire is the enemy and your ego is obviously out of balance. Maybe someone else will tell you

check out this: A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya also available online in a pdf here the book expects that you take 3 years to complete it

That's fine, just make sure you go slow and do the preparatory practices first. Otherwise you'll just be met with extreme pain and agony as the energy forces itself and burns through any blockages or impurities in your nervous system. I use this book It's a complete course on pretty much everything to do with meditation, yoga, etc. You're supposed to do each chapter for a month before moving on to the next one. I've had great results so far and don't have any negative effects.

*: I found a pdf of the book. It's pretty expensive on amazon. I got mine for around $35.

The Anatomy of Yoga is good for teaching beginners outside of the actual asana time. Focus muscles are highlighted in chart-like photos and diagrams.


Also this one

https://www.amazon.com/gp/product/8185787085/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

has a lot of ancillary kriya that can help many people if you can teach it.

https://www.amazon.com/Anabolics-E-Book-William-Llewellyn-ebook/dp/B005II5Z7M/ref=sr_1_1?s=books&ie=UTF8&qid=1469712111&sr=1-1&keywords=anabolics+10th+edition#nav-subnav

A pretty thorough/good one.

If any of this is interesting, you would probably really like William Llewelyn's Anabolics 10th edition - it's literally the book on PEDs. The first section covering the mechanics and basics of endocrinology are very comprehensive but still finds a way to be entertaining and understandable even to people outside the field, not at all a laborious medical textbook. Following that, a great deal of the book is more of a reference / encyclopedia, with indexed sections on individual compounds detailing pharmaceutical or designer drug history, mechanism of actions, structural characteristics, and side effects.

That said, taking a TRT dose with a healthy endocrine system would be an exercise in futility with a cost to pay! You would essentially suppress natural production to a variable degree... which would in turn be replaced with the extraneous testosterone. In other words, you experience a shutdown without any of the benefits! When you stop that dose, your natural production will in all likelihood restore - either slowly on its own or with the accelerated help of the PCT drugs alluded to above. But there will be a period of depressed testosterone levels as you recover as well as potential health implications - however unlikely they may be with such a mild dose of a relatively safe anabolic.

As for the issues the previously exempt athletes are going to face... I think regular day-to-day life will become miserable, unless they have the capability to be exclusively licensed and regulated by the pro-TRT athletic commissions and stay the hell out of vegas & brazil. Miserable, even doing average things - family, hobbies, ambitions, paperwork. Training as an elite professional athlete on low testosterone is another story entirely, and I can't see it lasting. Maybe there were periods where certain athletes performed before being granted a TUE and managed, but the difference cannot be overstated. I see three scenarios playing out: the athlete that realizes the demands of a training camp cannot be kept up with and retires immediately (much to the fortune of his health and reputation), the athlete that fights on and quickly retires / is forced into retirement, or the fighter that accepts the new mandates but continues to use. Morals aside, the risk of getting caught is essentially the same for both TRT and cycling so this would only encourage latter in my view - in for a penny, in for a pound.

The specifics! The book above does it best. Motivation, health, cardio, mental ability, calorie partioning (important for shedding fat on a deficit or gaining lean mass with minimal fat on a surplus), energy, strength, bone density RBC count... all commonly affected, all of the things essential to an athlete, mental and physical.

A few of the TRT users are among my favorite fighters, but I really don't want to see them fight if it means fighting without; it won't be the fighter or individual we know.

> The most common complaints associated with low testosterone in adult men include reduced
> libido, erectile dysfunction, loss of energy, decreased strength and/or endurance, reduced
> ability to play sports, mood fluctuations, reduced height (bone loss), reduced work
> performance, memory loss, and muscle loss. When associated with aging, these symptoms
> are collectively placed under the label of “andropause”. In a clinical setting this disorder is
> referred to as late-onset hypogonadism. Blood testosterone levels below 350ng/dL are
> usually regarded as clinically significant, although some physicians will use a level as low as
> 200ng/dL as the threshold for normal. Hypogonadism is, unfortunately, still widely underdiagnosed.
> Most physicians will also not recommend treatment for low testosterone unless a
> patient is complaining about symptoms (symptomatic androgen deficiency).
>
> Androgen replacement therapy effectively alleviates most symptoms of low testosterone
> levels. To begin with, raising testosterone levels above 350ng/dL (the very low end of the
> normal range) will often restore normal sexual function and libido in men with dysfunctions
> related to hormone insufficiency. With regard to bone mineral density, hormone replacement
> therapy is also documented to have a significant positive effect. For example, studies
> administering 250 mg of testosterone enanthate every 21 days showed a 5% increase in
> bone mineral density after six months. Over time this may prevent some loss of height and
> bone strength with aging, and may also reduce the risk of fracture. Hormone replacement
> therapy also increases red blood cell concentrations (oxygen carrying capacity), improving
> energy and sense of well-being.Therapy also supports the retention of lean body mass, and
> improves muscle strength and endurance.
>
> Unlike steroid abuse, hormone replacement therapy may have benefits with regard to
> cardiovascular disease risk. For example, studies tend to show hormone replacement as
> having a positive effect on serum lipids. This includes a reduction in LDL and total cholesterol
> levels, combined with no significant change in HDL (good) cholesterol levels.
> Testosterone supplementation also reduces midsection obesity, and improves insulin
> sensitivity and glycemic control. These are important factors in metabolic syndrome, which
> may also be involved in the progression of atherosclerosis. Additionally, testosterone
> replacement therapy has been shown to improve the profile of inflammatory markers TNF·,
> IL-1‚ and IL-10.55 The reduced inflammation may help protect arterial walls from
> degeneration by plaque and scar tissue. The medical consensus today appears to be that
> replacement therapy in otherwise healthy men generally does not have a negative effect on
> cardiovascular disease risk, and may actually decrease certain risk factors for the disease in
> some patients.

I'd start here

https://www.amazon.com/gp/aw/d/B005II5Z7M/ref=mp_s_a_1_1?ie=UTF8&qid=1497729734&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=anabolic+steroids+book&dpPl=1&dpID=41J7eSdvhhL&ref=plSrch

Tactical Barbell 2 :

http://www.amazon.com/Tactical-Barbell-II-Conditioning-Black-ebook/dp/B0143HDCWS

and Ross Enamait's (Rosstraining) Infinite Intensity:

http://www.amazon.com/Infinite-Intensity-Revolution-Here-Revised/dp/B005EK2R2K/ref=sr_1_1?s=books&ie=UTF8&qid=1449551897&sr=1-1&keywords=infinite+intensity

Relax into Stretch

Stretching Scientifically


If I were to buy one book about stretching, which one do you recommend and for what reason? Main one I would like to look at is the isometric stretching for side splits.

I was going to say this, so here is a link

If you don't have pain yet, great, but you'll want to fix it soon or you'll be in the IT band pain train. Secondly, you can be a graceful gazelle, you'll just have to focus on your recovery/flexibility as much as your running. Not as fun, but if you enjoy running, its what is necessary to keep the body functioning as it was designed.

Per some of the other comments, a shoe to fix pronation is only going to temporarily mask the underlying problem. Pronation is generally the body compensating for poor mechanics and/or poor range of motion upstream of the foot.

For accurate diagnosis, a PT would obviously be best.

In the interim, assess your range of motion first at your hip, then knee, then ankle. You can look to youtube for simple assessments and where you should be. Can't touch your toes? Start there. If you run a bunch and don't spend a considerable amount of time on targeted stretching, your Psoas is probably going to be a good place to start. When your hip lacks the ROM to pull the leg straight through, it will flair wide initiating a poor foot strike, from the outside in. Don't be discouraged, its going to take some time to resolve with focused practice.

​

While I'd say mobility is generally the cause of pronation, there is a strength component to this as well. Once you've fixed the ability to move correctly, focusing on running with proper form and glute/hip/quad exercises will lock in that proper strike.

​

If you'd rather throw $20 at the problem than hundreds at the PT, Ready to Run by Kelly Starrett is a decent book.

I'm only a newbie myself, but I would HIGHLY recommend Starting Strength by Rippetoe. I know it's more of a powerlifting book, but he covers Power Cleans & Power Snatches, as well as Deadlifts & Squats. He has tons of cues and coaching tips for all of the movements. I also have Olympic Weightlifting by Everett that I will be reading next.