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I listen to whatever is playing in the gym through their speakers. My mind is totally focused on my workout, and my body. I tried an MP3 player, but it distracted me too much from reaching my intensity levels at the right time. Achieving a strong endorphin release, whether I'm lifting or doing cardio...

There are several types of deadlift excercises. I use dumbbells for easier balancing, with legs bent at the start with thighs parallel to the ground, and rise keeping back straight, force exerted through the heels. This type works the quads, hamstrings, calves as well as the lower back - as rangerdanger...

I love these workouts, which take about 55 – 65 minutes to complete. I was able to break over a plateau by about 10-20% on a lot of the weight loadings I had been using. I’m starting C3 next Monday, so I’ll have to set this aside until May and go back to the regular UB & LB WO’s...

Decided to try a few Whole Body Workouts, just to experiment, and see what they'd be like. Much to my amazement, that was 18 workouts ago!! I love them - I finally feel completely immersed when I'm in the gym for weight training. I'll have to abandon them again soon, since my next challenge...

I love the book "Dumbbell Training for Strength and Fitness" by Matt Brzycki and Fred Fornicola. It concisely covers dozens of lifts, the safety and effectiveness of dumbbells, and some snippets on the history of dumbbells, including use by one of our founding fathers. Jacium

Armchair, Sounds as if you'd like the lean, toned shape. The key is to get the body fat% down, and tone up the muscles. I wouldn't recommend you cut out any weight training sessions, since the strengthening of the muscles helps burn calories faster. I would add in an extra cardio session on...

Not sure I can pinpoint the exact cause of your joint discomfort, but it could be the impact from extra weight. I did not start treadmill until weight was down and my legs were strenthened, after about 6 - 8 months. I did the Elliptical, it was a lot gentler on the joints. Also, I built into my cardio...

Travis, I think you have a good point, but I would phrase it a little differently as "running can be bad for your body in the end". There are millions of people who can run with little or no bad effects. I think the difference is the types of surfaces being run on, and the force of the impact...

Leggs, In my first few sessions with the treadmill, stepping off immediately after the 20 minutes was up gave me feelings of vertigo. I need to adjust my reference frame once I'm, done, so I do a full 5 minutes cooldown, monitor my heart rate's return to near normal, and get a drink of water...

Mydecade, - I do elliptical on weekdays (Tue / Thurs), treadmill on weekends, but as soon as the weather warms up a bit more I'll be running outside as well. I had trouble getting the motion correct on the typical style elliptical, the type where your arms hold onto moving handles. There is a...

I'll admit, TM (Treadmill) was very difficult for me in the beginning. Thanks for reminding me nickvasa -- But, once I lost a lot of fat, and strengthened my whole LB and leg muscles, I got into shape, and it's amazing what a difference it makes on the TM. Jacium

Orrin, Happy to report all is well, and I'm doing fine. I hope things are also well with you. I knew it would be good to ask for advice at the BFL site, because of great people like you, who have terrific insights. If there's one thing we learned from BFL, it's to keep moving forward,...

Hey Ruby, The video was realy instructive, and I think I'm going to revamp my routine. I have no shortage of yellow (prepared) mustard in my curent diet, so the turmeric qty. must be pretty high already. Yellow mustard is the miracle condiment, in my opinion - no cals. but plenty of flavor. I...

Hi Charlie, How are you doing? It's been a while since I've been surfing the BFL site. I think you're right. My weight has been steady +/- 3 lbs for 2 years now, since I finished my 1st challenge in June, 2009. I saw it drop to the low point again about a week ago, but it's been about...

dbrownboy, The soreness is located about where the small pad of a set of football shoulder pads would fall, more on the outside of the upper shoulder and along the upper triceps. I think it's mainly in the lat. Thanks, though, and I am very interested in this technique of massaging out the stiffness...

Charlie, Jessica, thanks you both are really a big help. My wt. is currently 161, and since I'm just under 6 ft. tall, I'm pretty lean. For the most part I'm satisfied with that, but another 10 lbs. of lean muscle mass would definitely be a plus in terms of strength. You've helped me...

I checked back on this post today, and just want to thank you three for some really good advice, Cuervo, Kahoona, and BCBill. You've all been knowledgeable contributors to this site. I am also at a slightly later stage of life where, frankly, losing the excess fat and beer belly is the overriding...

I've been doing this program for 27 months, and became extremely ripped and lean. I would like to increase my strength, particularly bench press, to do my full weight. However, I notice soreness in several UB joints at this point. I can do flys and chest presses with a 55 lb. dumbell in each hand...

Elliptical has been my "go to", bread & butter for fat burning. I used fixed resistance and incline, but vary the speed, or rpm. Don't monitor distance or total steps, but rather the rate, in rpm or cycles / minutes. I change the rate to achieve the 5/6/7/8/9/10 levels for HIIT. It...

Hi Orrin, I am also struggling with this, even though EAS is sold in the U.S. They have discontinued my favorite creatine products, Phophagen and Phosphagen HP. I switched to Body Fortress Creatine, a fruit flavored punch. I should be taking two servings daily, but usually only remember to take one...

Orrin, For Sure! Jacium

Hey Stephon and Runnermom, Thanks for getting back to me with your advice. I will continue to lift on the LB weights as well as run. I usually do elliptical for HIIT training, and it's fairly intense. I usually run twice a week as well, usually 2.4 miles in the 20 minutes, on either treadmill...

I want to thank you all for your encouragement this week - I checked back and read all your posts, and you've convinced me I should try it. I'm an excitable type, so I can understand the need to settle myself down and not try to sprint at the outset. It sounds like time is not something I should...

I finished in 27:45 - average mile split times were 8:57. It was an experience I'll never forget, so please, go ahead and try a 5K as soon as you're able to! I was really challenged by the extra time and distance beyond the "20 minute aerobic solution". It stretched me both physically...

Our village holds an annual fair on Labor Day, including a carnival, parade, etc. and includes a series of runs and walks this year. Don't think I'm up for the 10K run, but the 5K seems manageable. Any advice? Should I give up weights for a while? Should I perhaps continue LB weights only? How...