Hi guys,
Please add the option to delete created workouts (and of course Youtube workouts too).
Hi, when we create a workout, we can add the equipment. Please add "weights" or "plates" and t-bar. Weights is needed for exercises like weighted chin ups, some shoulder exercises or mobilisation work. Thanks
Hi, I have several ideas:)
- can you add a little text field behind an exercise, so we can add more infos
- a max rep calculator and when creating an exercise, not just time or reps but an empty
field, so we can say 10 reps with 70%, 5 with 85....
- we can move an exercise 1 up/down. Please add "move to top/end"
Thanks
Why is the App so big, even without any downloaded workouts? It takes almost 2gb on my Samsung tablet. And why is it not possible to move it to an external memory card?
Hi guys, I'm pretty sure that you could see who is following a workout collection one has made. Now you only see the number of follower. Can you fix it please?
Ask the Pros / Back hurts when doing dead lifts...
Stop doing this exercise! If you want to do it, look for a good trainer to learn the right technique. With the right form, its a great exercise. But doing it wrong will cause more troubles and pain.
2-3g vitamin c, 400iu vit e, 3,000iu vit d daily. 5-10g fish oil (omega 3). Curcumin, ingwer. You also can try msm and especially for joints very effective, chondritin & glucosamin (both together).
Health Conditions / Brain tumor and seizures / nutrition
I'm sorry for you Lisa and hope, you feel good and that you are healed!
You don't have to lose weight in a ketonic dieat. If you eat enough, especially fat, your weight doesn't change. I have read, that seizures are reduced if you don't eat refined wheat.
Do you speak german?
Sure you can!
Button Workouts on top line, scroll down to the last button "Add new"
Please can you add distance as choice for creating workouts? For running/sprints it's better than time. Thanks☺
Motivation & Support / Starting Out with a Shoulder Injury
I don't know what you're eating or if you take any kinds of supps beside protein. For healthy joints you need:
Vit A, C, D and E. High dosis! But don't take them straight before a workout and least 6 hours after. They are fighting any inflammation in your body. Vit C is not so important, but you should take it when adding Vit E.
Curcuma (and cinnamon too) are also protecting against inflammation.
Calcium is needed (especially if you add Vitamin D) and if your calcium is low, it will cause sediments, which are painful.
Proline is an amino acids which is good for joints and bowstrings. If you take protein powder, you probably don't need more of it.
Omega 3, I took 3-5g/day. Some nned just 1, some need 10...you gotta find out. And I'm talking oif omega 3, not just fish oil 8often 1g fish oil just has in about 300mg omega 3)
This is what I'm taking and which was working for me. If you wanna know more, send me a pm
Weight Loss / Ketogenic Diet, and Accountability
Are you suffering from migraines since you started ketonic diet or even before? Take 600-800mg magesium daily. Before bed take 30mg zinc, tryptophan (amino acid).
If you feel bad since starting ketonic style, its normal. Until your body has built all the enzymes to use ketone, you feel bad. Its called ketonic flu and normal. This should be better after 1 week.
Motivation & Support / Starting Out with a Shoulder Injury
Hi Niki,
you can do every workout that doesn't cause any pain. For impiginent syndrom check videos on youtube or do the one i created: Shoulder stability
https://www.skimble.com/workouts/846449-shoulder-stability
I created this when I almost couldn't move my arm and didn't want a surgery. Beside doing this I added high dosis of vitamin e (800iu), added curcuma to every meal. l-prolin (amino acid), vit d (10000iu) and 3g omega 3 fats daily. This is what I took - you have to try whats working for you. Today im without pain
I'm frequently eating no carb/low carb for some days, then switch back to normal. In general I reduced carbs, but it's not really LCHF
Rest until they are back to normal. Did you run fast or long? Start slow and increase time step by step
Please adjust the times you have for exercises. Every workout I do, which have been created by skimble, take more time than said in the description.
It would be great to be able to copy a workout. Sometimes I create one and want to keep it but also have a similar one. The best and shortest way is to copy and edit an existing one
Workouts and Programs / Are there Workout programs for gym machines
If you check the programs, you see what kind of equipment you need. For example, Reppin' 3.0:
Build Muscle, Target Upper Body, At the Gym
Motivation & Support / How to eliminate foot cramps
Very often it's a lack of magnesium. But as you don't get it at night but during your workout, it can be lack of salt (natrium) or potassium.
Weight Loss / How to lose 10kgs in one month
Do what Aleah said. + do workouts with weights and cardio. Go and do a check up at doc before!
Reduce your goal to 5kg - that's better and more healthy.
Health Conditions / Heiko's Health Blog
Rest days - or the secret to success
I know we all here are sports addicted. We do this to look good, to feel good, to be or to become healthy, to enjoy the sweat on our body, the feeling to have given our best. And we want this feeling every day. Sport is healthy! Sport is life! That's what we all say. Sport is murder - did you ever hear that?
The truth is in between. If it's done right, it is healthy. If it's done wrong - it's bad.
I don't talk about how something has to be done. I talk about the time between 2 workout sessions. Rest day or days. Why is it important?
No matter why we do what we do - running to get faster ot to run longer, lifting weights to gain muscles or whatever you do, it's important to give our body time to adapt.
Your muscles don't grow WHILE you're doing something. In fact they get injured. Little cracks in your muscle fibres, the glycogen in your muscle is depleted, lactate is built, your sinews are damaged, you flood your body with stress hormones, your immune system is weak. In fine: Your body is weak
This all sounds bad, but it doesn't have to be. We want this effect, cause our body now gets a stimulus to make it better, to improve. In the end, we want to be stronger, faster, more flexible, better in shape, slim. To get this effect, our body needs time. Time to repair everything:
- The stress hormones have to be removed- Our nutrients have to be refilled
- New neural networks are built or get stronger
- Adaption of organs (heart)
- Muscle protein has to be rebuilt and refilled
- Lost liquid and minerals have to be refilled
- Lactate has to be depleted
- The cracks in your muscle fibres have to be repaired
Our body is smart! If something is damaged, he doesn't just repair, he improves. Means, your muscles get bigger (we don't get more muscle or muscle fibres, but they get bigger). This is called super compensation.
You can imagine, this all takes time. Different time. Some things are done easily and in short time, like removing stress hormones and lactate, refilling muscle glycogen and liquidand some need more time: Adaption of heart and muscles, repairing muscle fibres.
Your muscles grow while resting!
If you do your next workout, while your body still is repairing, you stop all the good effects. More, you work against it. Your body doesn't get stronger or more healthy, you weaken it!!! You risk the danger of getting more injuries and in worst case you destroy your immune system.
Let me repeat this: You destroy your immune system - you destroy yourself
Signs of overtraining
- You are tired
- You don't sleep good
- You can't run as fast/long as usual
- You can't lift as much weight as usual
- You have more infections
- You don't fell well, your muscles/body is aching
- Unusual muscle soreness
- You can't focus on anything, feel weak
- No progress
- You feel restless
- You feel down, are irritated quickly, mad, upset, stressed
- Your resting pulse rate is higher
Of course you don't have to have all of these symptoms. Everything that is unusual can be a sign for over training. If you look at this you will see: The symptoms are mostly the same as they are for burnout. Because it is a burnout!
Funny note: Jack Daniels (yes, it's his real name lol), international coach and author, once was asked to write an article about overtraining. He said "This will be the shortest and simplest article: Avoid it!"
Avoid overtraining before it happens. REST TIMELY!
Listen to your body as long as you can or your body will talk to you in his own language: By getting ill. Then you HAVE to rest much longer
Things you should do
- Cool down
- Drink water while and straight after training
- Refuel nutrient, especially protein and minerals within 30-90 minutes after your workout
- Take cold-hot-showers
How long do I have to rest?
- There is no general answer. It depends on the workout you have done, how trained you are and your individual stress level. Also which kind of body type you are (ectomorph, mesomorph, endomorph). Usual it takes between 12 and 72 hours, but even can go up to 7 days for one muscle group. Once more: Listen to your body and you will get the right answer.
- Do you sleep well?
- Is your resting pulse more than 5 beats higher as usual?
- Do you feel relaxed and recovered after sleeping?
- Do you feel good when you start your next wo?
Better rest one day more than less! Your body will be grateful and you will get better!
Just as info: If you can measure the volatility of your hearbeat, you would get a clear answer. The more unbalanced your heart beats, the better!!! But this is rather expensive and not really feasible for us.
Active rest days
You can do walking, slow jogging for 30min, sauna, stretching, massages, foam roller if you wanna do something and if you wanna support the regeneration. Also a nap after a hard workout is effective and allowed. And NO alcohol after a hard workout. Instead take protein, salads, vegetables, selfmade smoothies...
I guess, many here do too much, believing they have to do more and more. Be smarter
Health Conditions / Heiko's Health Blog
Study: Low-weight, high-repetition exercise increases bone density up to 8 percent in adults
Findings defy prior assumptions that heavy weightlifting is necessary for building bone mass
A new research study published in The Journal of Sports Medicine and Physical Fitness finds that low-weight, high-repetition resistance training increases bone mineral density in adults, challenging assumptions that heavy weight-training is required to build bone mineral density. Participants who completed the study experienced up to 8 percent bone mineral density increases in the legs, pelvis, arms and spine.
The full study titled, "Low Load, High Repetition Resistance Training Program Increases Bone Mineral Density In Untrained Adults," is now available.* The findings indicate that this type of strength training may be an effective and maintainable method of increasing bone mineral density in older people and sedentary groups. A secondary finding indicates postmenopausal women and osteopenic individuals (those with low bone mineral density) would benefit most from a low-weight, high-repetition exercise regimen.
"These findings challenge the traditional thought that high-weight, low-repetition exercise is the ideal way to increase bone mineral density," said Jinger Gottschall, Associate Professor and lead researcher of the study conducted at Penn State. "This is such a profound finding because low-weight, high-repetition exercise is easily attainable by anybody and everybody. This approach could help at-risk populations minimize the risk of osteoporosis."
In the study, 20 untrained adults (people who completed less than 30 minutes of exercise per week for the previous six months) completed a 27-week group exercise program. Participants were assigned to one of two groups that either completed full-body weight-training workouts or workouts focused on building core muscles, in addition to cardiovascular workouts. The weight-training group completed two to three BODYPUMP(R); classes per week, a low-weight, high-repetition resistance training program in which the participants used a bar and self-selected weights.
The study analysis found:
Full article can be read here:
Health Conditions / Resting Heart rate?
Congrats Hyp, your in great shape! Professional cyclist have a heartbeat of 35-40. Your heartbeat is low, cause your blood system and your most important muscle (heart) is well trained.
When I started runningyears ago, my resting heart rate was in about 75. Today it's in about 50. If your physio is worried, it's just a sign he doesn't know well about the body, which is very strange.
Be happy about your heart and keep on doing your wo as you do.
Men's Locker Room / Can you lose fat and gain muscle at the same time?
If you want to build muscles, you need an overspill of energy, especially protein. As long as you burn more calories than you eat, your body is taking (saved) fat just to get enough energy for the metabolism scenes. This means, in general you can't lose weight and buld muscles simultaneously.More than that, if you eat much too less,your body will burn protein too. This will be taken from protein circulating in your blood and can't be used to gain muscles.
To lose weight you have to burn more than you eat. This process will activate hormons and your body gets into a catabolic state. To gain muscles, you need an anabolic state, which will be activated by hormons which are opposed to the catabloic hormons.
So it's not possible to have both simultaneously.
But you can swtich between both states even in a day. For example, you have dinner at 6pm. You don't eat anything else... in the morning after, first you do is running for 45min. Your body will burn fat (you may not run too fast) and the state is catabolic. After running, you eat protein, some carbs/fat and make sure to get enough vitamin and minerals. But the amount of calories is still less than you have burned since midnight. For lunch you eat healthy again, still less than you have burned in total. In the afternoon you have some protein before you do a full body workout or using weights to build muscles. Now you eat more, to have an overspill of calories and to gain muscles.
Just know, it's easier to focus on one thing for some time and then on the other thing.
"If you want to chase two rabbits, you will get none of them"
Health Conditions / Do you suffer from depression? Interesting news
If you suffer from depression, it's a sign that your brain doesn't get enough serotonin. Most of the medicin is trying to increase serotonin or to avoid the reduction of this hormon. Serotonin is also known as "happiness hormon".
The problem: We can't simply eat it. It has to be made in our brain. But we can eat protein, especially tryptophan. But tryptophan is very shy or nice, just like you want it. If there are more amino acids (protein) which wants to go to our brain, tryptophan is waiting. Until your body takes it for other things. So we have to make sure, to have much tryptophan - the best is to eat protein from soya or milk. And 20-30min later little(!) sugar. A banana for example.
Next you need zinc. Zinc is needed for the process to transform tryptophan into serotonin. Cink is best accepted from your body together vwith vitamin c.
Cardio is having a positive effect too
Magnesium and b-vitamins have a positive impact
Summary:
- Eat more protein, especially L-tryptophan
- Substitute zinc together with vitamin c
- Substitute b-vitamins- Substitute magnesium
- do cardio
Don't stop going to a doc! Ask him to measure cink and magnesium in your blood. Take your medicine as long as you don't feel really better. These tipps don't mean you don't need external help.
Find a Program
Workout Trainer
2
