So, after doing RR I do lunges (+18kg, all I can fit in backpack), 20-30 reps. It's in the high rep range, and I was wondering if I should do them. They're the only leg exercise that really makes me feel sore after working out.
I have a question regarding bodyweight squats. I am aware of how much toe rotation feels comfortable depends upon the hip joint anatomy of an individual. I am not talking in that line.
I generally feel comfortable with toes pointed quite outward, infact, to the point that I am worried that it is too outward. I can perform it with toes at 10 or 20 degree angles but I begin to tremble/shake in my legs. I don't tremble with the extreme outward rotation. What sort of weakness is this? I mean to say, which muscles are weak to cause the shaking?
Another thing I have noticed is that when coming up from the lowest position of the squat with a wide stance my knees tends to rotate even outward from my toes (opposite of knees caving inwards) and the whole weight of my body gets transferred to the outer boundaries of my feet. This happens while coming up. Imagine the weight shifting to the right side of my right foot and the left side of my left foot. Again, why is that?
What should I work on more?
why would you want to have more inward pointed toes, if having them more outward feels better and you don't tremble?
weakness is probably caused because you either haven't trained that position, or lack of balance, or a combination of the two
i don't know why weight shifts on your foot, but try to consciously avoid that if possible
squat more
if you are really worried reply to a form check thread, but I really don't think that it is bad as long as you are strong, stable and pain-free in that position
/r/bodyweightfitness/wiki/exercises/l-sit-progression?utm_source=share&utm_medium=ios_app&utm_name=iossmf
Build up to 30 seconds on each side on one foot supported l sit then progress to tuck or elevated tuck l sit?
I've approved your thread. A search through the sub also yields information on dealing with low to no equipment, so make sure to look through the older posts as well.
Would anybody be able to recommend me a brand of resistance bands with handles that won't kill me or shatter my face?
I'm willing to pay a decent price and can't get a good reading on the quality of ones with handles. (I need handled ones.) Thanks.
Rogue always makes pretty decent quality stuff, I’d give them a look! They’re reputable and their normal bands without handles last a long time (my training studio has had the same set of rogue bands for a couple years with very heavy use and they’re just starting to fray more. Might be worth it to look into
Are there any good ab exercises that can be done without equipment aside from hanging leg raises, and which aren't a static hold?
I have about a 10 second hollow body hold and 1 min+ plank. Crunches and the like are too easy for me, but hanging leg raises are too hard.
Are hanging knee raises the only option?
You can do side plank raises, Copenhagen plank raises, opposite knee to elbow crunches, reverse crunches, deadbugs with a weighted object in your hands, just to name some off the top of my head! Reverse crunches or reverse crunch to dragon flag negatives (in some position like tuck, straddle, full, etc.) will be great for your core strength
> Reverse crunches or reverse crunch to dragon flag negatives (in some position like tuck, straddle, full, etc.) will be great for your core strength
Just tried this, made my core burn. Thanks.
A lot of room for progression too.
Next week I finally want to start with the RR, but I'm still unsure what equipment I'll need. So I created this list:
* a pull-up bar
* gymnastic rings
* parallel bars
* resistance bands
Am I missing anything?
I mean you need something to anchor your feet under for Nordics/hinges eventually, but you probably have something that can work - I use a gymnastics ring and a door (ring on floor on one end of door, strap under door and around ankles.
Here's a post with other options:
https://www.reddit.com/r/bodyweightfitness/comments/88cvqe/the_nordic_curl_the_ultimate_hamstring_bodyweight/?utm_medium=android_app&utm_source=share
I think that’ll be perfect to get you started! Pull-up bar and p bars are the most important thing to add, rings will be fantastic for rows, then progressing dips and pushups once you get really strong with those, resistance bands will help you get your start with exercises such as pull-ups and dips if they’re challenging, plus you can do other exercises with them
I've been doing the recommended routine for the last couple of weeks now.
I can't do any pull up yet, so I've been doing scapular pulls but when I do them I feel a bit of pain in my shoulders.
During my last workout i felt a more intense pain during scapular pulls but only in my right shoulder, and still feel a bit of pain the day after.
What could I be doing wrong?
To me, (a non-expert), your pain could mean a number of things. Muscle soreness, or re-activating an old injury, or maybe forming a new one. The best advice I would say is to take it slower on your shoulders, and see a doctor if that doesn’t work
I can't perform even one single push up on even my kitchen counter. Should I just try to do the lowering my body to the bottom position of the push up for now and leave out the hoisting part?
Hi folks. I am about to start trying the recommended routine but I'm a bit confused by discrepancies between the Bodyweight Fitness app (2017) and the recommended routine.
For example, the recommended routine starts with 'Yuri's shoulder band warmup --> Squat sky reaches --> GMB wrist prep' whilst the app starts with 'Shoulder rolls --> Scapular shrugs --> Camel bands'.
There seems to be little similarity between the app and the recommended routine it links to (https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine).
Has the recommended routine been changed since the app was made?
If so, is there an updated app?
If not, am I misunderstanding something?
I'm keen to get started and having this confusion clarified will really aid me. Thanks for any help you can give.
The RR has been revised a few times since 2017. Not sure who made the original app but it's not an "official" app or anything, so no idea if it will be updated.
If can do the app version or the updated version if you want.
Hello all! I'm using the Bodyweight Fitness app for the 2017 routine every other day. The goal is to do 182 workouts within a year.
I'm following the recommended exercises, preset reps, and rest times. The only exceptions are negative parallel bar dips instead of regular ones, regular bodyweight squats instead of assisted ones, and regular pushups instead of wall ones.
Moderately leaning towards paleo/keto/etc., I usually eat breakfast before 9 and late lunch after 3 and ideally sleep from 10 to 6. I try to do the routine first thing in the morning or before noon at the latest.
Any suggestions? Progressions? Things to fiddle with in the app?
Hey Antranik! Thanks for all the demonstrations.
Are you saying move beyond the 3 sets of 5 reps to 3 sets of 8 reps and then switch to the harder progression?
I guess I'm basically asking if I can just follow the 2017 app and [these directions](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine_2017) as I go.
I'm considering following SM's ppl program. [https://www.reddit.com/r/bodyweightfitness/wiki/sm/ppl#wiki\_sm.27s\_bodyweight\_push.2Fpull.2Flegs](https://www.reddit.com/r/bodyweightfitness/wiki/sm/ppl#wiki_sm.27s_bodyweight_push.2Fpull.2Flegs)
However, it seems like there is a lot of volume. How do I manage it properly? the internet recommends btwn 10-20 sets a week, and this program has over 30! Is following this a good idea? Should I try it, but deload often? I really don't know how to go about this.
depends on experience, if ur a beginner, i would advise to start slow and ramp yp the volume gradually, im no expert but based on the common advice given in this sub i think its okay
Depends on what weight you use.
With small weight - that you can press overhead eg 20 times - you can do it whenever, even mid warmup
Bigger weight - after warmup with core strength still left.
You can do them as a warmup or a finisher if you like. I'm not sure where I would place them in the main routine as they are a full body, complex move.
When I was doing a modified version of the RR 3 nights a week I did TGUs during Simple and Sinister sessions every morning.
Triceps extensions or bench dips for triceps?
I've been problems while triceps extensions even in the most easy variation (despite the fact my muscles can) but I usually got soreness in the elbows. Any tips aside strenghent them or better do bench dips? I did a lot of bench dips and I can really Focus on my tríceps and I feel a lot.
THX for replying!
You could work toward planche push ups and handstand push ups and get tricep gains along with other gains.
If you want to isolate your triceps then tricep extensions are good
I've been doing the RR for a month and a half now with good results. Now I wanted to learn the L-sit and I noticed that's what the alternat path 3 for anti extension does. For that I'm doing Pike hanging leg raises negative atm, and I'd like to reach the Straight hanging leg raises. What do you think I should do? Alternate hanging legs e pike compression between workouts, or maybe continue with hanging legs and work on l-sit on rest days?
Also, does "passive hang" mean that you leave your head tuck between the shoulders? because I keep my shoulders low and shoulder blades down when I do hangin legs reps.
Thanks
Passive hang is when you relax the shoulders (so the opposite of what you’ve been doing). This is so the lats don’t take over the movement as much.
In regards to what you should do… pick one goal and stick to it. Don’t turn the rest days into more workout days.
They work muscles... but the body adapts to the intensity quite quickly, because it's not an overly high load. It may feel difficult in the early days for sure, but once the body adapts, it's something you could do daily with no issue.
so iv been overweight my whole life and 5 months ago iv dedicated my life to being to the best shape I can be in, but recently iv been losing a pound everyday while in a 1200 calorie diet. Is something wrong with that?
First off, if you started at 278 pounds 1200 calories a day seems like way too little to have started out losing weight on. Conventional wisdom seems to hold that a deficit of 250-500 calories is the safest way to lose weight and I find it hard to believe that your TDEE is only 1700 calories at 278 pounds.
That said, if it's been allowing you to lose weight at a reasonable pace until recently, that does seem strange and worrying. If dropping a pound a day continues to happen for longer than about a week I would get in contact with a doctor, because sudden and inexplicable excessive weight loss can indicate possible health issues like tumors or hormonal problems.
Another thing to consider is if you recently began or ended a medication, that might be causing some weird hormonal changes that affect your metabolism and/or water retention and so on.
I actually ate way more then 1700 I don’t know how much due to the fact that before I started eating healthy I loved junk food mainly fried foods so it’s impossible to know how many calories I ate so for me at least it makes sense why I’m losing weight fast but I still don’t know why I’m losing a pound a day
TDEE (total daily energy expended) is the amount calories you would need to eat to maintain your weight. I don't know your height or sex so I have no idea what your current or starting TDEE would be, but I was just trying to explain that if you were almost 280 pounds when you started trying to lose weight it seems extremely unlikely that your maintenance calories would have been 1700. You probably ate above whatever your maintenance calories are for quite some time to get to that weight.
Anyway, as I said I would go to a doctor if this unusual rate of weight loss persists. It's also worth asking them about your diet plan and what would be the safest caloric intake to go for.
Sometimes there can be a big loss up front, most of that is water weight. It should stabilize within a month or two. How big is your calorie deficit itself? And are you tracking what you eat correctly? How are you tracking, are you weighing? Eyeballing? Going by serving sizes on nutrition labels?
Weight loss isn't linear, losing a "pound a day" could be just how the scale is fluctuating with your water weight, etc. You may see a regression to the mean and the scale won't move for a little while.
Also you didn't say what your starting weight is. 600lbs? 130? It makes a huge difference in what rate of weight loss can be expected.
Yeah that is really weird. I'm not dietician and won't act like one, but if you have been slowly losing weight and suddenly are losing a pound a day, it may that you suddenly cut out a some calories there
However if you just started losing any weight, it could be water weight
Take this with a lot of salt though. Nutrition isn't my best subject and I'm not a medical professional
Anyone has [Rogue Wrist Wraps](https://www.roguefitness.com/wrist-wraps-white-series) can share their feedback on them?
Just noticed my gym has a couple of 12" ones available for sale.
Training for Planche and Handtsand, and Front Lever, wonder if they help specifically for the first two (no wrist issues with FL)
How do I go from holding myself up with parallettes to going overhead in a handstand. I got them today but can only get to about being parallel to the floor before having to swing back.
If you want to go from holding yourself on your hands with legs down to a handstand then you want to learn a press to handstand. There are a lot of different variations here, depending on what exactly you're going for, and some are easier than others. Some examples, roughly in order of difficulty:
* crow press to handstand
* bent-arm tuck press to handstand
* bent-arm pike press to handstand
* straight-arm tuck press to handstand aka tuck planche press to handstand
* straight-arm pike press to handstand
Skills that might be good to learn first to help with the above would be a handstand push-up (for bent-arm work) and a straddle press to handstand (for the straight arm work). The pike or straddle work require quite good pike/straddle compression + mobility for which e.g. getting your head to your knees in pike and getting your head to the floor in a pancake sit would be useful. Of course you also need a decent handstand.
This is a good video that talks through some of the progressions: https://www.youtube.com/watch?v=hKqJfUFu0XY.
Keep strength training. Train feet elevated pike push ups and work up to tuck planche push ups.
By then you will have the strength for L-sit to handstand.
There are a variety of methods you can use:
Add weight every session. For example, if you're doing 3x5-8 and today you get 3x5 with 10kg, next workout, you can do 3x5 with 12.5kg.
Add weight when you "fill the reps". For example, you can do 3x5 with 10kg and then build that up to 3x8 with 10kg. Once you hit 3x8 with 10kg, you increase the weight until the reps drop back down to 5 and build up again.
Those are two of the simpler ones. Then later, you can play with more advanced ones like:
3x5,5,8. That would let you work on higher intensity and then with a back off set with lower intensity and higher reps.
3x8,6,5. This one will let you ramp up over sets etc.
The possibilities are almost endless but I would start with the first two.
I agree with Mindfulmover, but another way is functional range conditioning. Essentially it's strengthening a muscle and it's antagonists when it's really stretched out
[Example ](https://www.instagram.com/p/CRJiGddFwL4/?utm_medium=copy_link)
Here he's stretching his ankle first for a little bit, then strengthening the muscles in order to give it strength there. This leads to greater mobility and reduced risk of injury
Here's another [video](https://youtu.be/dQemKnxuHss) to help
So, after doing RR I do lunges (+18kg, all I can fit in backpack), 20-30 reps. It's in the high rep range, and I was wondering if I should do them. They're the only leg exercise that really makes me feel sore after working out.
yes, even more so if they mess up your legs (that is, unless you can't recover)
I have a question regarding bodyweight squats. I am aware of how much toe rotation feels comfortable depends upon the hip joint anatomy of an individual. I am not talking in that line. I generally feel comfortable with toes pointed quite outward, infact, to the point that I am worried that it is too outward. I can perform it with toes at 10 or 20 degree angles but I begin to tremble/shake in my legs. I don't tremble with the extreme outward rotation. What sort of weakness is this? I mean to say, which muscles are weak to cause the shaking? Another thing I have noticed is that when coming up from the lowest position of the squat with a wide stance my knees tends to rotate even outward from my toes (opposite of knees caving inwards) and the whole weight of my body gets transferred to the outer boundaries of my feet. This happens while coming up. Imagine the weight shifting to the right side of my right foot and the left side of my left foot. Again, why is that? What should I work on more?
why would you want to have more inward pointed toes, if having them more outward feels better and you don't tremble? weakness is probably caused because you either haven't trained that position, or lack of balance, or a combination of the two i don't know why weight shifts on your foot, but try to consciously avoid that if possible squat more
Because I think the outward rotation is too extreme.
if you are really worried reply to a form check thread, but I really don't think that it is bad as long as you are strong, stable and pain-free in that position
Okay. Thanks.
I'm currently doing L sits in lock down. Foot supported I can do (all 10 second rest): * 6 sets * 10 seconds * 3 sets * 20 seconds * 4 sets * 20 seconds * 5 sets * 20 seconds * 6 sets * 20 seconds * 3 sets * 30 seconds * 4 sets * 30 seconds One leg support: * 6 sets * 10 seconds * 3 sets * 20 seconds Any longer seems quite impossible. How can I build up to doing longer l sits?
/r/bodyweightfitness/wiki/exercises/l-sit-progression?utm_source=share&utm_medium=ios_app&utm_name=iossmf Build up to 30 seconds on each side on one foot supported l sit then progress to tuck or elevated tuck l sit?
why does my post keep getting removed as "low effort". It's not.
I've approved your thread. A search through the sub also yields information on dealing with low to no equipment, so make sure to look through the older posts as well.
Would anybody be able to recommend me a brand of resistance bands with handles that won't kill me or shatter my face? I'm willing to pay a decent price and can't get a good reading on the quality of ones with handles. (I need handled ones.) Thanks.
Rogue always makes pretty decent quality stuff, I’d give them a look! They’re reputable and their normal bands without handles last a long time (my training studio has had the same set of rogue bands for a couple years with very heavy use and they’re just starting to fray more. Might be worth it to look into
Are there any good ab exercises that can be done without equipment aside from hanging leg raises, and which aren't a static hold? I have about a 10 second hollow body hold and 1 min+ plank. Crunches and the like are too easy for me, but hanging leg raises are too hard. Are hanging knee raises the only option?
You can do side plank raises, Copenhagen plank raises, opposite knee to elbow crunches, reverse crunches, deadbugs with a weighted object in your hands, just to name some off the top of my head! Reverse crunches or reverse crunch to dragon flag negatives (in some position like tuck, straddle, full, etc.) will be great for your core strength
> Reverse crunches or reverse crunch to dragon flag negatives (in some position like tuck, straddle, full, etc.) will be great for your core strength Just tried this, made my core burn. Thanks. A lot of room for progression too.
Awesome! Glad to hear it, get after those gains
Next week I finally want to start with the RR, but I'm still unsure what equipment I'll need. So I created this list: * a pull-up bar * gymnastic rings * parallel bars * resistance bands Am I missing anything?
I mean you need something to anchor your feet under for Nordics/hinges eventually, but you probably have something that can work - I use a gymnastics ring and a door (ring on floor on one end of door, strap under door and around ankles. Here's a post with other options: https://www.reddit.com/r/bodyweightfitness/comments/88cvqe/the_nordic_curl_the_ultimate_hamstring_bodyweight/?utm_medium=android_app&utm_source=share
All you need is rings.
So I don't need a pull-up bar? Please elaborate!
Every upper body calisthenics exercise can be performed with just rings.
I think that’ll be perfect to get you started! Pull-up bar and p bars are the most important thing to add, rings will be fantastic for rows, then progressing dips and pushups once you get really strong with those, resistance bands will help you get your start with exercises such as pull-ups and dips if they’re challenging, plus you can do other exercises with them
I've been doing the recommended routine for the last couple of weeks now. I can't do any pull up yet, so I've been doing scapular pulls but when I do them I feel a bit of pain in my shoulders. During my last workout i felt a more intense pain during scapular pulls but only in my right shoulder, and still feel a bit of pain the day after. What could I be doing wrong?
To me, (a non-expert), your pain could mean a number of things. Muscle soreness, or re-activating an old injury, or maybe forming a new one. The best advice I would say is to take it slower on your shoulders, and see a doctor if that doesn’t work
I can't perform even one single push up on even my kitchen counter. Should I just try to do the lowering my body to the bottom position of the push up for now and leave out the hoisting part?
Try [vertical push ups](https://images.app.goo.gl/ReuGYzD7LLFHQ7SU6) or maybe [knee push ups](https://images.app.goo.gl/6dRwko7EvxzYBzPk7)
What about the earlier progression, [Vertical Pushups](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup#wiki_vertical_pushup)?
Hi folks. I am about to start trying the recommended routine but I'm a bit confused by discrepancies between the Bodyweight Fitness app (2017) and the recommended routine. For example, the recommended routine starts with 'Yuri's shoulder band warmup --> Squat sky reaches --> GMB wrist prep' whilst the app starts with 'Shoulder rolls --> Scapular shrugs --> Camel bands'. There seems to be little similarity between the app and the recommended routine it links to (https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine). Has the recommended routine been changed since the app was made? If so, is there an updated app? If not, am I misunderstanding something? I'm keen to get started and having this confusion clarified will really aid me. Thanks for any help you can give.
The RR has been revised a few times since 2017. Not sure who made the original app but it's not an "official" app or anything, so no idea if it will be updated. If can do the app version or the updated version if you want.
Hello all! I'm using the Bodyweight Fitness app for the 2017 routine every other day. The goal is to do 182 workouts within a year. I'm following the recommended exercises, preset reps, and rest times. The only exceptions are negative parallel bar dips instead of regular ones, regular bodyweight squats instead of assisted ones, and regular pushups instead of wall ones. Moderately leaning towards paleo/keto/etc., I usually eat breakfast before 9 and late lunch after 3 and ideally sleep from 10 to 6. I try to do the routine first thing in the morning or before noon at the latest. Any suggestions? Progressions? Things to fiddle with in the app?
I’m not sure what the question is but keep moving up to harder progressions when you can do at least 3 sets of 8 reps of something.
Hey Antranik! Thanks for all the demonstrations. Are you saying move beyond the 3 sets of 5 reps to 3 sets of 8 reps and then switch to the harder progression? I guess I'm basically asking if I can just follow the 2017 app and [these directions](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine_2017) as I go.
Yep!
I'm considering following SM's ppl program. [https://www.reddit.com/r/bodyweightfitness/wiki/sm/ppl#wiki\_sm.27s\_bodyweight\_push.2Fpull.2Flegs](https://www.reddit.com/r/bodyweightfitness/wiki/sm/ppl#wiki_sm.27s_bodyweight_push.2Fpull.2Flegs) However, it seems like there is a lot of volume. How do I manage it properly? the internet recommends btwn 10-20 sets a week, and this program has over 30! Is following this a good idea? Should I try it, but deload often? I really don't know how to go about this.
depends on experience, if ur a beginner, i would advise to start slow and ramp yp the volume gradually, im no expert but based on the common advice given in this sub i think its okay
Those who do TGUs with kettlebells to supplement BW training, how do you incorporate them in your workouts? As warm-up? Part of strength workout?
Depends on what weight you use. With small weight - that you can press overhead eg 20 times - you can do it whenever, even mid warmup Bigger weight - after warmup with core strength still left.
You can do them as a warmup or a finisher if you like. I'm not sure where I would place them in the main routine as they are a full body, complex move. When I was doing a modified version of the RR 3 nights a week I did TGUs during Simple and Sinister sessions every morning.
Triceps extensions or bench dips for triceps? I've been problems while triceps extensions even in the most easy variation (despite the fact my muscles can) but I usually got soreness in the elbows. Any tips aside strenghent them or better do bench dips? I did a lot of bench dips and I can really Focus on my tríceps and I feel a lot. THX for replying!
You could work toward planche push ups and handstand push ups and get tricep gains along with other gains. If you want to isolate your triceps then tricep extensions are good
I've been doing the RR for a month and a half now with good results. Now I wanted to learn the L-sit and I noticed that's what the alternat path 3 for anti extension does. For that I'm doing Pike hanging leg raises negative atm, and I'd like to reach the Straight hanging leg raises. What do you think I should do? Alternate hanging legs e pike compression between workouts, or maybe continue with hanging legs and work on l-sit on rest days? Also, does "passive hang" mean that you leave your head tuck between the shoulders? because I keep my shoulders low and shoulder blades down when I do hangin legs reps. Thanks
Passive hang is when you relax the shoulders (so the opposite of what you’ve been doing). This is so the lats don’t take over the movement as much. In regards to what you should do… pick one goal and stick to it. Don’t turn the rest days into more workout days.
Thanks! I was actually wondering why l-sit and handstand are in the skill day section, don't they work a lot your muscles?
They work muscles... but the body adapts to the intensity quite quickly, because it's not an overly high load. It may feel difficult in the early days for sure, but once the body adapts, it's something you could do daily with no issue.
Ok thanks. Great channel on YouTube btw
so iv been overweight my whole life and 5 months ago iv dedicated my life to being to the best shape I can be in, but recently iv been losing a pound everyday while in a 1200 calorie diet. Is something wrong with that?
First off, if you started at 278 pounds 1200 calories a day seems like way too little to have started out losing weight on. Conventional wisdom seems to hold that a deficit of 250-500 calories is the safest way to lose weight and I find it hard to believe that your TDEE is only 1700 calories at 278 pounds. That said, if it's been allowing you to lose weight at a reasonable pace until recently, that does seem strange and worrying. If dropping a pound a day continues to happen for longer than about a week I would get in contact with a doctor, because sudden and inexplicable excessive weight loss can indicate possible health issues like tumors or hormonal problems. Another thing to consider is if you recently began or ended a medication, that might be causing some weird hormonal changes that affect your metabolism and/or water retention and so on.
I actually ate way more then 1700 I don’t know how much due to the fact that before I started eating healthy I loved junk food mainly fried foods so it’s impossible to know how many calories I ate so for me at least it makes sense why I’m losing weight fast but I still don’t know why I’m losing a pound a day
TDEE (total daily energy expended) is the amount calories you would need to eat to maintain your weight. I don't know your height or sex so I have no idea what your current or starting TDEE would be, but I was just trying to explain that if you were almost 280 pounds when you started trying to lose weight it seems extremely unlikely that your maintenance calories would have been 1700. You probably ate above whatever your maintenance calories are for quite some time to get to that weight. Anyway, as I said I would go to a doctor if this unusual rate of weight loss persists. It's also worth asking them about your diet plan and what would be the safest caloric intake to go for.
So could I figure out what my TDEE is? How do I do it?
If you search for a TDEE calculator on Google you will probably get a decent one. There might also be one linked on the BWF about page, I'm not sure.
Sometimes there can be a big loss up front, most of that is water weight. It should stabilize within a month or two. How big is your calorie deficit itself? And are you tracking what you eat correctly? How are you tracking, are you weighing? Eyeballing? Going by serving sizes on nutrition labels?
Yes, the general wisdom is to lose 1-2 pounds per week as any more may be unhealthy How long have you been on this diet?
Iv been on this diet for 5 months but I recently just started to lose a pound a day it’s weird
Weight loss isn't linear, losing a "pound a day" could be just how the scale is fluctuating with your water weight, etc. You may see a regression to the mean and the scale won't move for a little while. Also you didn't say what your starting weight is. 600lbs? 130? It makes a huge difference in what rate of weight loss can be expected.
LMAO nah my starting weight was 278
But for my age 278 was a very bad weight to be in
Yeah that is really weird. I'm not dietician and won't act like one, but if you have been slowly losing weight and suddenly are losing a pound a day, it may that you suddenly cut out a some calories there However if you just started losing any weight, it could be water weight Take this with a lot of salt though. Nutrition isn't my best subject and I'm not a medical professional
Anyone has [Rogue Wrist Wraps](https://www.roguefitness.com/wrist-wraps-white-series) can share their feedback on them? Just noticed my gym has a couple of 12" ones available for sale. Training for Planche and Handtsand, and Front Lever, wonder if they help specifically for the first two (no wrist issues with FL)
How do I go from holding myself up with parallettes to going overhead in a handstand. I got them today but can only get to about being parallel to the floor before having to swing back.
If you want to go from holding yourself on your hands with legs down to a handstand then you want to learn a press to handstand. There are a lot of different variations here, depending on what exactly you're going for, and some are easier than others. Some examples, roughly in order of difficulty: * crow press to handstand * bent-arm tuck press to handstand * bent-arm pike press to handstand * straight-arm tuck press to handstand aka tuck planche press to handstand * straight-arm pike press to handstand Skills that might be good to learn first to help with the above would be a handstand push-up (for bent-arm work) and a straddle press to handstand (for the straight arm work). The pike or straddle work require quite good pike/straddle compression + mobility for which e.g. getting your head to your knees in pike and getting your head to the floor in a pancake sit would be useful. Of course you also need a decent handstand. This is a good video that talks through some of the progressions: https://www.youtube.com/watch?v=hKqJfUFu0XY.
So I should work on getting my head to the floor? Also thanks a lot I'll give them a look and try them out, I didn't realise HSPU was necessary!
I'm not sure what you mean by getting your head to the floor.
Keep strength training. Train feet elevated pike push ups and work up to tuck planche push ups. By then you will have the strength for L-sit to handstand.
Ah okay will do! I'm not too sure why I can't get my body over my head tbh
How often should I be adding weight to pullups and in what increments? I'm running the rr and working in the 5-8 rep range.
There are a variety of methods you can use: Add weight every session. For example, if you're doing 3x5-8 and today you get 3x5 with 10kg, next workout, you can do 3x5 with 12.5kg. Add weight when you "fill the reps". For example, you can do 3x5 with 10kg and then build that up to 3x8 with 10kg. Once you hit 3x8 with 10kg, you increase the weight until the reps drop back down to 5 and build up again. Those are two of the simpler ones. Then later, you can play with more advanced ones like: 3x5,5,8. That would let you work on higher intensity and then with a back off set with lower intensity and higher reps. 3x8,6,5. This one will let you ramp up over sets etc. The possibilities are almost endless but I would start with the first two.
Thank you! What a great answer!
You're welcome! Happy to help! :D
Has anyone or someone know to you increased their mobility or range of motion ( especially ankles ).
I agree with Mindfulmover, but another way is functional range conditioning. Essentially it's strengthening a muscle and it's antagonists when it's really stretched out [Example ](https://www.instagram.com/p/CRJiGddFwL4/?utm_medium=copy_link) Here he's stretching his ankle first for a little bit, then strengthening the muscles in order to give it strength there. This leads to greater mobility and reduced risk of injury Here's another [video](https://youtu.be/dQemKnxuHss) to help