AudioCircle
Community => Non-audio hobbies and interests => Health and Fitness => Topic started by: geowak on 31 Aug 2014, 02:35 am
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I am helping a friend lose some weight and get healthy. I have been running, biking and doing a fitness regime of Spartacus (Men's Fitness) and alternate with weight training. Also, trying to eat more healthy foods and diet.
So do you have a fitness plan? Do you have a special kind of diet (you like)? I'd like to know.
I know I am going to get alot of smart a** answers, so to share with all of you, my weakness now is Oktoberfest beer by the Great Lakes Brewing company. I sure wish I could drink more of it.....
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What's a "fitness plan?"
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What's a "fitness plan?"
:lol: :lol: :lol: :weights:
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Yes, what is a fitness plan? Your friend has to decide to make a life style change. Here is what I did:
1.) Hire a personal trainer that concentrates on perfect form first.
Over half the trainers I have seen allow their clients to workout with such bad form we cringe knowing it's an injury just waiting to happen.
2.) Budget enough money to work with a personal trainer 3 times a week for at least year but it will take 5 years before good form happens naturally.
3.) Start with baby weights and work up.
4.) Warm up and stretch for 45 minutes before a workout. Intervals on the stairmaster are a great cardio warmup.
5.) Screw the diet thing, just eat a little of everything. Cut back on carbs and beer except on Fridays.
6.) Hike in the wilderness once a week with a good friend, away from people, cell phones, the news and noise. A healthy mind leads to a healthy body.
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Lifting pizza and beer is about it lately.
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vegetables and fruits,eat as much as you can...you'll lose weight for sure... :lol:
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For me, feeling great inside your own skin is the greatest goal for any fitness plan. I like feeling strong, light, explosive, and flexible. Other people may have different goals. It's good to know what you're aiming for, since it will affect everything else.
Diet is the make or break element. I know lots of people who work out and stay active, but they never really get anywhere physically because their diet is working against them. Diet can sabotage any exercise plan, no matter how rigorous! Been there, done that...
You want to get stronger and leaner with the minimal amount of effort? Stop eating so many carbs and refined sugars. You should be able to make an educated guess on how many grams of carbs you consume daily. Most people really have no idea. In such cases, it's almost invariably way more than they realize.
In general, it's not healthy to average over 70-100 grams/carbs per day. 50 grams/day is a better goal for most people. This will cause significant fat and excess water loss, and will actually increase strength even if you don't do any training. With exercise added, it becomes very easy to "get in shape" with very little effort.
Ribeyes are one of my dietary staples. I have at least one a day. Other things I keep in the house include pistachios, almonds, mango or berries, eggs, butter, full fat yogurt, and sometimes cheese. At work, I'll also eat other types of meat plus sauteed onions, cabbage, and certain greens. These items form the vast majority of my diet.
Things I avoid include almost anything with grain (no matter how "whole"), refined sugar, starchy root vegetables, alcohol, vegetable oils, and anything artificial.
I walk about 40 miles/week for my job. I also do a variety of yoga/martial art inspired movements on a near-daily basis to maintain strength, symmetry, and range of motion. That's pretty much it. If I get a chance, I'll also include swimming.
This keeps me feeling extremely good with the minimal amount of time and effort invested. It is also what I'd recommend for anyone who wants to lose weight and look great without spending all their free time in the gym. Even I am a little surprised at how well it works, and I've been doing it for years.
With all the time you save, you can spend more time with family, friends, or even your stereo :lol:
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Great suggestions on diet. You guys are on it. Of course I don't think any of you know how good Oktoberfest beer really tastes. Should it be my one pleasure after a week of working out and eating smart??
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I drink a lot of coffee, smoke a lot of pipe tobacco and play the guitar while sitting down.
Works for me!
I also try and avoid booze, sugar, flour, red meat and fried food which cuts out a surprising amount of food that everyone eats.
Cereal is my weakness but you can't be good all of the time.
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I basically do exactly the opposite of what the gov't recommends via the food pyramid/plate/whatever it is these days. I eat as much fat as possible and avoid all high carbohydrate items, including most fruits. I eat the fattiest meat possible. I do not avoid red meat and eat a lot of it. I add fats to my diet, including "bullet proof" coffee or tea with butter from grass-fed cows and coconut oil. I avoid vegetable oils at all costs. I avoid eating any "whole grain" product and try never to eat wheat or corn except in rare circumstances (I'll have a pizza maybe once every two to three months). I avoid all sugar. I eat whole foods, paleo as much as possible. I eat a lot of vegetables.
I workout about four days a week now, three aerobics and one lifting weights. I do not believe, however, that exercise causes long term weight loss and exercise for enjoyment. I've bought a stand up desk at work and stand up for around 2-2.5 hours each day.
I still drink a bit though, although I avoid l beer because it's way, way too high in carbohydrates. I drink maybe three times a week, 1-1.5 drinks per night.
Basically everything I used to believe (I used to count calories and keep my fat content under 10% by calories, I ate a high carbohydrate diet, I thought exercise meant weight loss) I now think is not scientifically sound and is most likely wrong. I've done a complete 180, after reading probably 10 books that analyzed these issues in a scientific manner.
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Protein (chicken, fish, Kefir, legumes) + complex carbs + fresh veggies and fruit.
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My daily regime is a 45 minute/3 mile trail hike that includes 20 minutes of serious uphill. Additionally, 3-4 times/week, a 1/2 mile of lap swimming. Diet consists of fresh whole foods, lots of vegetables and fruit, whole grains, almost no sugar, maximum of a 4oz meat serving 2-3 days/week. At age 70, I am in as fit as I was in my youth, and weigh less than I did at 18. And I should add, no prescribed drugs and no supplements whatsoever.
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Good thread, I started cycling (road bike) in June this year and have became addicted. About 3 rides per week 15-30 miles per ride average. I am 60 and have always enjoyed spinning classes at the gym so i decided to kick it up a notch. I hate running. I life weights about 1 - 2 per week as well. The cycling really gets my metabolism up and has melted my middle age belly fat.
I drink regularly and my diet is varied but I stay away from junk food, NO soda, red meat about 1-2 a week, other quality protein and veggies. I do eat some bread and pasta but limit that compared to 10 years ago.
Feeling stronger and better than ever!
Cheers ---- Mark
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I have a bunch of exercise equipment in the basement that I rotate using. An old Soloflex machine for the upper body, exercise bike, rowing machine, stair stepper and a Nortic Track ski thing. When the weather permits I like to kayak and outdoor bike. Have to be careful because I have a faulty lower back and achilles tendonitis which caused me to stop jogging a few years ago. Really don't have a set plan or goal other than trying to be healthy.
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Generally I ride my bicycle around, walk a fair bit, and like to go for a hike too. I'd like to incorporate Yoga but the times are a bit inaccessible at times. Depending on the day that I'm working, I might be lifting a bunch of heavy boxes or carrying them around for an hour or so; so I guess that counts.
Food wise, I follow Dr. D'Adamo. I've tried it all. Many of the diets in this thread would kill me. Also I know intense exercise doesn't work for me. Both of those things were true independent of Dr. D'Adamo; however my inability to lose weight or benefit from everyone's diet and exercise plan was simply reconfirmed by him and pointed me towards the things that did work for me. The versions of atkins/paleo/whatever screw me up bad. I can run and bike more than most humans ever do, and sometimes faster than some very fit looking people, and lose no weight except some muscle. It wasn't because I was unaware of any of the important things to do while exercising, before and after.
In fact right now I've been rapidly recovering from a poisoning of sorts, by very specifically in-taking things that are good for my phenotype. If I didn't have a clue what I specifically need, I'd probably have had a heart attack and stints, because the affects of the issue made for a lot of congestion that was very hard to deal with nutritionally and left me looking towards supplementation. The ones that worked well I often found within Dr. D'Adamo's lists of things that are good for cardiovascular, as a health protocol. However until the poisoning stopped it was always a battle of nothing truly making me "right".
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Fitness plan? In my current state it's more like physical therapy.
Just like audio, I don't think there's a one-size-fits-all approach to health and well-being. We can only start from where we are, and I don't think everyone needs to train like an athlete, nor should they starve or torture themselves with the latest fad diet or fad insanity workout. This is often the fast track to burn-out, more than anything.
I find myself gravitating to resistance training more these days, but I'm not the type who will do thirty exercises in a workout, because...I wanna get it over with eventually. I focus usually on about four compound movements and will add certain "ancillary" exercises as I have more time/energy. I'll do several 'warm-up' sets, and try to lift as heavy as I can, but won't be setting any records anytime soon.
Refined carbs in any configuration are an enemy I try to avoid, sometimes successfully. I don't drink, but I'm starting to think the world might be more tolerable if I was at least slightly medicated.
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I eat my meals on a treadmill and use a 25 pound fork.
I try and eat a low carb diet and I bike and use an elliptical and stationary cycle machine in bad weather.
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I used to be a gym rat, and I'm paying for it today. I got more aches and pains than you need to know about. Too many curls, bench presses, squats and dead lifts and I ran 5mi. every morning before chow. Today, I eat what I damn please, smoke 2 or 3 cigars a day and walk about 30 min. a day. I've got lipid and cholesterol levels that a long distance runner would be proud of. It's got more to do with genes than anything else.
Doc
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Everything in moderation. That's what my parents did and it's worked for me so far.. But that means ...
- Moderate exercise at least 3 times per week. Treadmill, hiking, cardio of some sort is a must. Weight training to keep muscle tone and stretching for flexibility become so much more important as you age.
- Eat anything you want in moderation but make sure you consume a wide variety of food types. This doesn't mean a hamburger once a week or a hero for lunch all the time is OK. Try and keep the carbs down and stay away from processed foods as much as possible.
- Save the alcohol for the weekends, but that also doesn;t mean binging on Friday-Sunday is OK either.
- Drink lots of water daily. If you aren;t peeing once every 2 hours or so then you are not drinking enough water. Stay away from soda or sugary drinks of any kind.
- Watch your weight. If you go off because of a party or a vacation then bring things back to normal for the next week by being conscious of your choices.
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Hi all.
I am diabetes type 2 and I have anemia, :(
both under control with pills
and good eating habit and daily exercise.
First, no regime for me. :nono:
I eat everything with moderation, even chocolate,
dark chocolate that is and just a little at the time,
lots of fruits and vegetable, plenty of water,
some juices and tea, very little meat
and once in a while some fast food.
No soft drink, never, everything with sugar or equivalent
or hidden is taboo for me.
A very easy regime for me, I eat almost as much as I want
and I feel good, I went from 69Kg to a very stable 65Kg now.
I do light exercise and walking 10 minutes every day and sometimes,
twice a day when time permit.
At first, I never thought it would be that easy,
no real motivation required for me.
I don’t smoke, never did, I don’t drink beer, wine and alcohol.
Got drunk and sick two or three times when I was 20,
but after that, I realize it was not fun,
because when you are drunk you miss all the fun
and after that you get sick and pay for it. :duh:
That’s it and that’s all. :thumb:
Guy 13
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I run around and play with my 7 year old daughter. Yes, even going down the slides and the monkey bars. Soccer, frisbee, tag, etc... Really good exercise!
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I am a member of LIFETIME Fitness, they opened a new facility near me this year. I can recommend this organization, its a first class operation.
if your interested you can check here and see if they have a facility near you. https://www.lifetimefitness.com/en.html
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Yes, what is a fitness plan? Your friend has to decide to make a life style change. Here is what I did:
1.) Hire a personal trainer that concentrates on perfect form first.
Over half the trainers I have seen allow their clients to workout with such bad form we cringe knowing it's an injury just waiting to happen.
2.) Budget enough money to work with a personal trainer 3 times a week for at least year but it will take 5 years before good form happens naturally.
3.) Start with baby weights and work up.
4.) Warm up and stretch for 45 minutes before a workout. Intervals on the stairmaster are a great cardio warmup.
5.) Screw the diet thing, just eat a little of everything. Cut back on carbs and beer except on Fridays.
6.) Hike in the wilderness once a week with a good friend, away from people, cell phones, the news and noise. A healthy mind leads to a healthy body.
Yes, I fully agree with getting a GOOD trainer if you're new to lifting weights. However, learning proper form and technique doesn't take 5 years. It just takes repetition. It also helps to have a good general understanding of body mechanics. Here's the thing ; Your muscles have "memory." It can take as little as about 300 proper reps of an exercise over the course of a month or so for your body to learn a movement. If you learn incorrectly the first time, it takes about 10x as many reps to fix poor form. That's 3000 reps! So please, learn proper form early on. You'll get stronger faster AND you'll decrease your injury risk significantly.
Another pointer: Don't watch what other people are doing in the gym and compare yourself to them. Everyone is different and likely has different goals. Also, the majority of people I see at the gym sacrifice form so they can lift heavier weight. It's a stupid pissing contest. Check your ego at the door and go to work on yourself.
Yes, I also agree, proper warmup is very important. You just need to get your heart rate up a bit and physically "warm" yourself (ie get blood pumping through your body). You should have a light sweat going before you even start your actual workout. I suggest foam rolling to start. This rolls knots out of your muscles and primes your muscle fibers for work. It also helps to keep existing knots from tightening as you workout. One of the most important parts of the body to foam roll are the IT bands along the sides of the legs. This relieves tension in the knees and hips......which can happen from just sitting at your desk all day. Foam rolling is painful at first, and you might not enjoy doing it, but just keep at it and you'll get to the point where it feels good and you feel good afterward / ready to workout.
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Excercise coaches and trainers are important for some people. I mean, how else will you learn how to use the gym? Yes it costs extra, but it is worth it if you don't know what you are doing. Gyms can be expensive so you might as well spend some more to get value for your $. I always sigh at those people in the gym who just have no real idea on how to properly lift weights or perform simple excercises in a way that strengthens muscles. For example ...
We all know the guy/girl who gets on the machine and just swings their legs up and down using momentum to propel them. They are not creating tension and not actually using the muscles properly, so it is almost a pointless exercise and can actually hurt them in the end.
Or the one that strains upward then lets the weights fall back down quickly. They don't even know that the "negative" side of the exercise (return) is just as important as the "positive" side (the lift), or actually more important to properly toning a muscle.
Or those that perform 3 reps of a huge amount of weight but never do any endurance training or toning with high rep/low weight.
Then there's those people who just sit on a piece of equipment and talk to each other. You can usually identify them easily because they are the biggest people in the gym and have no muscle tone at all. It's a social event and you know they live the rest of their life the same way. Their son/daughter usually bought them the membership and they really don't want to be there. Well, at least they have the potential to do something and are getting up off the sofa at home.
Or those that always order the banana smoothie as they leave, because it's yummy and must be OK because the gym serves it up.
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Personally, I prefer a good book and a good partner. The book doesn't cost much and the partner, who doesn't cost anything, can motivate you on those days that you're not into it, and visa versa. Lifting weights and exercising is not rocket science. It doesn't take much to learn strict form if you go to the right gym and hang around the right people. Body builders and power lifters just love to share their knowledge for free. BTW, the right gym is the one that smells like sweat, doesn't have TVs or music, and isn't a place you want to spend a lot of time shooting the bull in your pretty track suit.
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Personally, I prefer a good book and a good partner. The book doesn't cost much and the partner, who doesn't cost anything, can motivate you on those days that you're not into it, and visa versa. Lifting weights and exercising is not rocket science. It doesn't take much to learn strict form if you go to the right gym and hang around the right people. Body builders and power lifters just love to share their knowledge for free. BTW, the right gym is the one that smells like sweat, doesn't have TVs or music, and isn't a place you want to spend a lot of time shooting the bull in your pretty track suit.
I generally agree with you. Weight training isn't rocket science BUT it isn't necessarily simple either. I see SOO many people, due to the crossfit craze, suddenly trying to execute power cleans. Power cleans are a very technical lift which takes a lot of practice and people should be taught how to do them correctly as well as taught the mechanics behind the lift. Also, body builders and power lifters have almost entirely different goals (building mass and building strength/athletic performance, respectively)......which brings me to another point. Ask yourself what your goal is, then find the best path to reach that goal. I once saw a young girl trying to teach her 45-50 year old mom how to do power cleans. A woman this age has zero business doing power cleans. Not to mention, the girl wasn't teaching the movement correctly ; The blind leading the blind. It was AWFUL to watch. I just wanted to go over over there and say " teach your mom something useful / helpful like squats." But even basic squats and deadlifts have more to them (mechanically) than people realize. With that said, there is no reason to do all the machines that work all the little isolated muscle zones, unless you're rehabbing or unless you have mobility issues. Work on squats, deadlifts, bench, and pull-ups (and some of their great variants like split squats, Romanian deadlifts, dumbbell bench / incline bench, and chin-ups) and do them all with equal intensity and regularity to help avoid muscle imbalances. These are the core exercises EVERYONE in the gym should become proficient at before anything else. Something to keep in mind too is that pulling exercises are harder for us than pushing, so be sure to work your back-side hard, if not harder than your front side. There is a ton of resources online for this stuff. All you have to do is Google Squat Technique, or Deadlift Technique, and you'll find some great information ; stronglifts and t-nation are excellent.
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Maybe young people who have never been injured can achieve good form easily but with all the mileage I have I need constant adult professional supervision.
I started my career in 1972 doing concrete form setting, moved on to large beam construction in custom homes and spent a few years laying 10" x 14" mud adobe block.
A sciatic nerve injury, a paralyzing lumbar strain, and a twisted ankle effected my form both in and out of the gym. My body adjusted but became lopsided because I favored one side which also changed my posture. With proper total training I've straightened out and the last couple of years have been pain free. At 66 years old I keep up with everyone in Saturday morning boot camp and these kids are fit.
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That's an excellent point, WGH. A fitness / mobility assessment should be done before jumping into lifting or doing any abnormally strenuous fitness regimen (particularly if you're older and/or have a mostly sedentary lifestyle). We all have different strengths, weaknesses, abilities and disabilities. These variables increase with age. Any GOOD trainer should provide a fitness / mobility assessment on the first day and will continue to closely monitor your progress, as well as protect you from doing potentially harmful things.
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I generally agree with you. Weight training isn't rocket science BUT it isn't necessarily simple either. I see SOO many people, due to the crossfit craze, suddenly trying to execute power cleans. Power cleans are a very technical lift which takes a lot of practice and people should be taught how to do them correctly as well as taught the mechanics behind the lift. Also, body builders and power lifters have almost entirely different goals (building mass and building strength/athletic performance, respectively)......which brings me to another point. Ask yourself what your goal is, then find the best path to reach that goal. I once saw a young girl trying to teach her 45-50 year old mom how to do power cleans. A woman this age has zero business doing power cleans. Not to mention, the girl wasn't teaching the movement correctly ; The blind leading the blind. It was AWFUL to watch. I just wanted to go over over there and say " teach your mom something useful / helpful like squats." But even basic squats and deadlifts have more to them (mechanically) than people realize. With that said, there is no reason to do all the machines that work all the little isolated muscle zones, unless you're rehabbing or unless you have mobility issues. Work on squats, deadlifts, bench, and pull-ups (and some of their great variants like split squats, Romanian deadlifts, dumbbell bench / incline bench, and chin-ups) and do them all with equal intensity and regularity to help avoid muscle imbalances. These are the core exercises EVERYONE in the gym should become proficient at before anything else. Something to keep in mind too is that pulling exercises are harder for us than pushing, so be sure to work your back-side hard, if not harder than your front side. There is a ton of resources online for this stuff. All you have to do is Google Squat Technique, or Deadlift Technique, and you'll find some great information ; stronglifts and t-nation are excellent.
I didn't even try squatting or deadlifting until I had some in-person coaching. Maybe it's just me, but I find it incredibly hard to look at YT videos and try to build correct muscle memory off that. But a 25-year old coed trainer jabbing me in the back whenever I start rounding...well, that works :D
Right now, I've been running 4 days a week, lifting on the off days. Running my second half marathon next month, and I'm going to be ramping up the mileage over the winter, hopefully doing the full 26.2 next year - goal is under 4 hours.
And to think, when I joined this forum I was completely sedentary...
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For the 2nd year, our Dept. will be participating in the Lung Associations' Air Climb (fund raiser). Every weekend our team gets together to "practice" climb in our 3-story training tower. The actual Climb site (building) in March is 38 floors. I try to do 60 floors per weekend, with full fire gear including self-contained breathing apparatus (SCBA). Everyone climbs at their own pace. It's the toughest regime I've ever done, that does not require any skill. A good break from cycling in the summer.
(http://www.audiocircle.com/image.php?id=111926)
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That's awesome. I'd love to do something like that for a change of pace.
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Mobility is very important too, resistance training should be combined with stretching exercises such as yoga.
Right now I lift 3 times a week and do yoga 2-3 times a week. Lifting is in a group setting with a very talented coach 2 times per week, much cheaper than hiring your own PT. Yoga is Bikram... in the 108 degree room. :icon_twisted: People who lift and don't stretch may end up with horribly limited range of motion, I've seen plenty of folks in yoga who didn't figure this out and will now spend a very long time trying to regain normal range of motion.
I'd recommend everyone stay away from Crossfit, it's a bad program and can be dangerous.
I was hoping to get on the podium doing Enduro mt bike racing but I'm switching to "veteran-pro" class (old, washed up ex-pro riders :green:) so that may not happen but the staging for that class is better, we get to go before any of the amateur classes... I don't care that much if I win in 40+ amateur. The enduro mt bike racing scene here in CO getting really popular.
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I am staying on the Paleo Diet. That has worked for me the last nine years and has kept any excess weight off and diabetes 2 in check without ever taking any drugs or insulin. What is nice about that diet, I never have to starve myself. :D I eat until I am full.
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I stay away from doctors as much as I can, eat well, and try to keep my feet on my desk at least 5 hours per day. At this point my prime objective lies in trying to age gracefully. I'm 5'5" tall and carry about 157 lbs. of rippling muscle and stagnant fat.
Consultations available.
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Swimming laps at your local public pool is cheap and safe- no worry about injuries. If you keep at it, idealy 1 mile, 5 days/wk, you will realize a "swimmer's body," look and feel great.
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My wife & I have lifted weights and walked/jogged for over thirty years, started when we were in our mid to late twenties. She & I have always exercised together first thing in the morning before breakfast on workdays, no excuses to procrastinate if we do it first thing. The core thing we do is walking 30-40 minutes most days at 3.5-4.0 m.p.h. Depending on how we feel, what's sore, etc. we often jog. We also do some yoga/stretching 3-4 nights a week. After my wife retired, she joined Gold's Gym and started going to dance, Pilates, yoga, and core fitness classes four days a week in addition to what we do together. Her retirement freed up my morning routine a little bit and I've got about another half hour for exercise in the morning so I've slowly been adding to my morning workload. While I agree that Crossfit can be a recipe for overwork and injury, I also think there are some worthwhile ideas in the emphasis on functional compound exercises. I've been replacing bench presses, pull downs, crunches, etc., with more gymnastic style compound movements. A pair of parrallettes and a chinning bar from Rogue Fitness have been two of the best pieces of equipment we've ever bought for our gym. While I'm 61, with the changes in our routine, I've actually been able to add a bit of muscle and have reduced my body fat to the 12% range. My wife used to be a fitness/bodybuilding competitor before steroids took over women's competition and she in as remarkable shape for her age now (63) as she was when she competed in the early eighties. We sure have to be more careful to warm up and pay attention to good form now, injuries take a lot longer to heal now than they did when we were younger. We don't try to lift heavy any more, it's more about good strict form and control.
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A lot of the "combo" exercises Crossfit and other programs use can be very, very difficult so you feel like you've accomplished a lot. And they are good to use for interval/endurance training, but they will not result in maximized results in gaining strength for the simple reason they don't isolate the muscles being exercised. One quick example is dumbell rows done in the plank position... this also works the core pretty hard, but if you do rows supporting yourself over a bench with a flat back you isolate the muscles that actually do the rows. You can lift a lot more weight in this position vs the plank position. So combination exercises can be good for endurance/cardio but aren't great for maximizing strength. It's actually possible to make yourself weaker. The coach I work with tries to find a good balance between doing a few "combo" type exercises and using tons of specialized machines that isolate every muscle group.
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How to get fat without really trying.
http://foodbabe.com/2015/01/04/how-do-you-get-fat/
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A lot of the "combo" exercises Crossfit and other programs use can be very, very difficult so you feel like you've accomplished a lot. And they are good to use for interval/endurance training, but they will not result in maximized results in gaining strength for the simple reason they don't isolate the muscles being exercised. One quick example is dumbell rows done in the plank position... this also works the core pretty hard, but if you do rows supporting yourself over a bench with a flat back you isolate the muscles that actually do the rows. You can lift a lot more weight in this position vs the plank position. So combination exercises can be good for endurance/cardio but aren't great for maximizing strength. It's actually possible to make yourself weaker. The coach I work with tries to find a good balance between doing a few "combo" type exercises and using tons of specialized machines that isolate every muscle group.
No arguments from me about any of the points you make, all true. That said, I'd gotten a bit tired of the same old bodybuilding isolation movements that focused on strength as the main goal. We all react a bit differently to any given exercise regimen and at age 61, I'm not likely to make any meaningful strength gains doing the same thing I've been doing for the last 30+ years without risk of injury from trying too hard. The attitude some Crossfit gyms have, that "you don't know what you're capable of - keep pushing till you puke" is a recipe for disaster an older person doesn't need. I doubt even a genetic freak like Rich Froning will be able to keep that level of exertion up as he ages. A regiment made up with a mixture of compound, difficult to execute exercises and more isolated strength movements seems to be working well for me at the moment. My own fitness goals revolve very much around trying to maintain core fitness and balance as I age. I was a pedestrian hit by a car when I was a kid and have some imbalances in my ribcage and spinal muscles as a result of the surgeries to repair the damage. I also have a job that involves a lot of desk jockey time and I commute too far in a car. So, trying to combat the entropy my lifestyle induces and overcome problems from past surgeries are the main reasons I'm focusing on core strength compound exercises. I've found I need to cycle my exercise goals through time as I age. Focusing on one aspect of fitness too long seems to lead me to stasis and boredom. Sometimes I'll focus more on endurance, sometimes strength. BTW, if anyone is interested , I've always found Clarence Bass's website to be a great source of thought provoking articles on fitness, diet, lifestyle, etc. He's a bright guy that isn't wedded to any one fitness credo and is always looking for the latest research to improve human potential. We all wish we could be as fit as this guy is at 77. http://www.cbass.com/
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Mobility is very important....
I'd recommend everyone stay away from Crossfit, it's a bad program and can be dangerous.
Yes! Mobility. Mobility. Mobility. This is SUPER important regardless of what type of athletic shape you're in or not. Since I've concentrated more on my mobility over the last couple of years, I am MUCH stronger through full range of motion than I've ever been. I'm nearly 38. I know this will translate to being able to remain strong, active, and injury free as I age. I foam roll (myofacial release) for 15-20 minutes, stretch a bit (but don't over stretch as some natural tension is a good thing for strength training) while warming up. This will take a good 30 minutes or so. I used to just lightly warmup with a set or two of whatever was on the lifting menu for the day. I also was very tight and lacked mobility.....not really realizing it.
YES! I COMPLETELY agree. Crossfit should be approached with caution. I appreciate the functional aspect of Crossfit and training the body to adapt to varying tasks & exercises which can translate to the real world. The problem is, not everyone should be doing some of the training techniques. Not everyone should train the same way an elite athlete should. It IS dangerous. It's pretty common that I hear about people who are into Crossfit getting injured. :duh:
The point of working out is to get stronger / healthier, but avoid injury so you can keep going to the gym.
I think I stated this earlier, but always keep in mind your fitness goals. Are you training to compete? Are you training for a sport? Are you just wanting to get in shape and put on some muscle? Train appropriately to meet your personal goals, and keep in mind your strengths, weaknesses, past injuries, age, etc. etc. Egos should ALWAYS be checked at the gym door. You're there to improve yourself, not prove anything to anyone else.
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Hi all.
My regime is:
Lots of vegetable (Soup), some fruits, plenty of water and some tea.
(And once a month a little reward for being reasonable, a few squares of dark chocolate (77% cacao).
A regime tailored for a diabetes type 2.
Fast walking 15-20 minutes and good 10 minutes vigorous stretching
both almost every day, all week long.
7.5 hours of (Good-deep) sleep, well, I'm working on that
by trying to remove all the daily Vietnamese stress.
That's all.
Guy 13
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I quit all forms of alcohol one year and 4 days ago to this day. Quitting booze triggered an unexpected craving for sugar and sweets - chocolate mostly. I've completely succumbed, I eat at least a full bar of chocolate daily, topped up with glazed donuts, muffins and at least 3 daily bowls of sugary cereal.
I eat everything I want to eat. Fortunately I've never cared much for processed foods or fast foods. I eat beef, pork, fish, bratwurst, chicken, fruit and veg along with pasta, potato and white rice, all in fairly even and balanced proportions and in fairly sensible portion sizes. I don't eat much bread as I find it gets in the way of the meat.
For supplementation I consume a jar of unpasteurized honey every two weeks, raw bee pollen, dandelion root, Green Tea powder and royal jelly. I drink around 7 or 8 cups of tea each day, usually to wash down a muffin or croque en bouche.
I eat until I'm satiated then stop. I find this involves eating smaller portions but also eating more frequently. I'm like a hobbit, I eat two breakfasts, lunch, afternoon tea, dinner, supper and second supper....sometimes a 4th bowl of cereal before I hit the sack.
Yeah, I'm probably sick, a tapeworm or something worse.
In the year I've started this 'diet' I've slimmed down from morbidly obese to 'fat bastard'. I could do with losing the bastard part but I don't know how.
My only exercise aside from preparing all the food I eat and foraging for nuts in the yard is cycling. I rode 3500 miles on a mountain bike in 2014 and bought a Fat Tire bike to keep me riding through the winter. I have so many accidents on the bike that it's just a matter of time before I'm killed, therefore I feel any concerted effort to manage my food consumption to be unnecessary.
Go Pack.
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Congratulations - I stopped drinking 4.5 years ago and it is the single best thing I've ever done. It is VERY common to develop cravings for sweets after alcohol is removed from a person's life. I never ate deserts or sugary foods prior but now I have a major sweet tooth and I have heard the same thing from a lot of other people over the years. Halloween to New Years is especially hard because there always seems to be candy and cake around the house and everywhere I go.
Late at night (or anytime during the day) when I have an urge to eat something sweet I try to choose to make air-popped popcorn in something like this http://www.target.com/p/nordic-ware-popcorn-popper/-/A-12475561#prodSlot=medium_2_4&term=popcorn+maker Popcorn, 'I can't believe it's not butter' salt and a big glass of ice water usually fills me up between meals or before I go to bed.
We are at the beginning of a new year which can be a good time to start making modest changes that will pay off over the long run. I lost 30 lbs in my first 2 years after making life adjustments and have been able to keep it off. Substituting alternatives to sugary foods and exercising gets easier over time just like stopping drinking - hang in there and good luck.
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Congratulations - I stopped drinking 4.5 years ago and it is the single best thing I've ever done. It is VERY common to develop cravings for sweets after alcohol is removed from a person's life. I never ate deserts or sugary foods prior but now I have a major sweet tooth and I have heard the same thing from a lot of other people over the years. Halloween to New Years is especially hard because there always seems to be candy and cake around the house and everywhere I go.
Late at night (or anytime during the day) when I have an urge to eat something sweet I try to choose to make air-popped popcorn in something like this http://www.target.com/p/nordic-ware-popcorn-popper/-/A-12475561#prodSlot=medium_2_4&term=popcorn+maker Popcorn, 'I can't believe it's not butter' salt and a big glass of ice water usually fills me up between meals or before I go to bed.
We are at the beginning of a new year which can be a good time to start making modest changes that will pay off over the long run. I lost 30 lbs in my first 2 years after making life adjustments and have been able to keep it off. Substituting alternatives to sugary foods and exercising gets easier over time just like stopping drinking - hang in there and good luck.
Thanks for the tip. I've never been a lover of popcorn but I do concede that I ought to try to replace the raw sugar I eat with something more healthy. I believe that most of us suffer from a sugar addiction, and many of us don't even know it. They put the stuff in just about everything these days; I read somewhere that even fast-food burgers contain added sugar.
I've never smoked or had any other addictions (audio gear, maybe), but I do feel that my addiction to sugar is strong and real and that it's time to do something about it.
If anyone can recommend a non-sugar laden snack, something substantial that fills a healthy appetite (like cereal, which I love!) then I'd be all over it.
Meanwhile I'll continue to pedal like a crazy person until I can find a way to cut back on my 5000+ calories per day intake.
R :o :o ZE
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I hate to tell you this but I guess you should know. I've been sober for 35 years now and the cravings continue. While I have long since lost any interest in alcohol, the sweet cravings continue. Lately I have taken to toasting two slices of Alvarado Street bread and smearing it with organic tahini and squeezing good local honey onto that in whatever creative pattern suits me. This is pretty filling, very clean and a safer way to deal with the problem than sugary cereals or donuts or my usual cookies, cakes and chocolates.
I think food quality needs to be seen in 2 ways. We all tend to think in hierarchical terms (good, better, best) but the quality of the food can also be viewed as the characteristics of the food.
When I studied macrobiotics years ago, we were taught about yin and yang and the way that these energetic assignments could be used to guide our food choices. For instance, meat is highly concentrated energy which exerts a constricting influence, like salt. Sugar and alcohol exert a relaxing or expansive influence. Meat and salty things create a craving for their opposite, hence in the absence of alcohol, sugar provides the counterveiling influence we crave.
Does this sound reasonable? Would you like to know more?
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Does this sound reasonable? Would you like to know more?
Yes/Yes. Thanks.
I have something of a marketing background in supplementation, on the periphery of the industry. My approach was to try to create a more receptive environment for a change in lifestyle. I looked at the digestive system, the auto-immune system and at the role of metabolic function. I selected supplements which I thought might provide some benefits in these areas, and tried to work-in food items which were/are complimentary. I haven't really changed much in my diet other than moving around the pecking order of certain favored foods ('scuse the pun there).
This seems to have worked quite well since I've met my goals and targets so far. (perhaps purely coincidentally). But the sugar addiction is something more deep-rooted and even if it isn't having an obvious affect on me (I'm still able to manage my weight), I'm convinced that it isn't healthy.
So I'll find a way to kick it before it kicks me.
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Sugar (simple carbs) are DEFINITELY addictive. The reason for this is that the body wants the most efficient fuel to burn. When it becomes used to getting simple carbs for fuel, it will continually want them (this is the root of cravings). The ONLY way to stop the cycle is to simply not give-in to the cravings. I know I make it sound simpler than it is, but it takes about 7-10 days (depending on activity levels) for the body to "reset" and seek alternative fuel (glycogen stores, body fat, and muscle tissue). This "reset" is VERY hard. You will go through withdrawals. You'll be short tempered. You'll feel like a zombie. By about day 5, you'll begin to level out. You'll still have cravings, but you have to stay resilient (virtually zero sugars, including fruit) for 5 more days. Meanwhile switch to eating a diet high in protein, whole food carb sources, and baseline fats. If you have something sugary, reserve it for post high intensity exercise refuel. In this depleted state (post exercise) pretty much anything you eat won't be stored as fat. In fact, sugar can help your body and muscles recover more quickly. This is where the whole idea of drinking chocolate milk (post high intensity exercise) comes from. It has a nearly ideal ratio of protein to simple carbs.
I think I posted this elsewhere, but this is a fantastic article regarding diet and how to set up your caloric needs and macronutrient needs. The article is written toward active people (being on T Nation), but the info is relevant to pretty much all people.
http://www.t-nation.com/free_online_article/most_recent/7_steps_to_a_flexible_diet
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(http://www.audiocircle.com/image.php?id=112008)
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Sugar (simple carbs) are DEFINITELY addictive. The reason for this is that the body wants the most efficient fuel to burn. When it becomes used to getting simple carbs for fuel, it will continually want them (this is the root of cravings). The ONLY way to stop the cycle is to simply not give-in to the cravings. I know I make it sound simpler than it is, but it takes about 7-10 days (depending on activity levels) for the body to "reset" and seek alternative fuel (glycogen stores, body fat, and muscle tissue). This "reset" is VERY hard. You will go through withdrawals. You'll be short tempered. You'll feel like a zombie. By about day 5, you'll begin to level out. You'll still have cravings, but you have to stay resilient (virtually zero sugars, including fruit) for 5 more days. Meanwhile switch to eating a diet high in protein, whole food carb sources, and baseline fats. If you have something sugary, reserve it for post high intensity exercise refuel. In this depleted state (post exercise) pretty much anything you eat won't be stored as fat. In fact, sugar can help your body and muscles recover more quickly. This is where the whole idea of drinking chocolate milk (post high intensity exercise) comes from. It has a nearly ideal ratio of protein to simple carbs.
I think I posted this elsewhere, but this is a fantastic article regarding diet and how to set up your caloric needs and macronutrient needs. The article is written toward active people (being on T Nation), but the info is relevant to pretty much all people.
http://www.t-nation.com/free_online_article/most_recent/7_steps_to_a_flexible_diet
Thanks for the good info.
I'd add to the above by mentioning that the problem with any kind of substance addiction is two-fold. There's the chemical/biological effect of what the substance does within your system, which as you rightly say can be purged and quickly 'forgotten' at a bio level. But worse than this is the habit forming aspect of anything we become reliant upon or addicted to.
This is something which may never actually be removed. It's the thing that causes ex-smokers to suddenly crave a cigarette 5 years after they quit.
It requires a different approach - going cold turkey or any of the other common approaches to kicking an addiction do not fully rid us of something which has become habitual. Habits of this nature are generally triggered by external stimuli, the stimulus prompts us to indulge in the habit based on there being some reward. So 5 years after I quit smoking I'm in a situation where I become stressed (trigger), I crave a cigarette as it will give me a calming sensation (reward).
Sugar has the same rules. Some say it's even more addictive than nicotine and even more of an issue because it's hidden in so many products hence many of us don't even know we're addicted to it. The food industry hides it under different names so it becomes unrecognizable when we scan food labels at the store. They know it's addictive, and that's why they include it even in products where it doesn't really have any impact on flavor.
The only real way to overcome this type of addiction is to identify the triggers then substitute something that provides the same rewards.
(I kinda rushed that but hopeful it makes sense?)
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Yes, I understand perfectly, which is a large reason I said that I know I was making things sound easier than they are. There's definitely a mind of matter aspect that is going to vary greatly from person to person. Some people, genetically, maybe be more predisposed to addictions than others.
Yes, I understand the difficulty of going cold turkey. I've actually done the "reset" myself, but I have no real addictions to begin with. The key is to find something you like to eat In place of the sugary food you'd normally eat (and is filling from a macro-nutrient POV). Try A Quest bar, some nuts or peanut butter and a big glass of water. Quest bars are AWESOME. They're high in protein and fiber, have very little sugar, but taste VERY VERY much like a treat. They're also relatively low in calories (about 200 cals or less depending on flavor). I've tried pretty much all the flavors. They're all very good. Cookie Dough is probably the most popular overall. You might find yourself craving Quest bars rather than junk foods. I definitely looked forward to them when I was resetting, and still eat one as a mid-morning snack now. Every now and then, I'll have one as a late night snack. They're that good.
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Thanks for the good info.
I'd add to the above by mentioning that the problem with any kind of substance addiction is two-fold. There's the chemical/biological effect of what the substance does within your system, which as you rightly say can be purged and quickly 'forgotten' at a bio level. But worse than this is the habit forming aspect of anything we become reliant upon or addicted to.
This is something which may never actually be removed. It's the thing that causes ex-smokers to suddenly crave a cigarette 5 years after they quit.
It requires a different approach - going cold turkey or any of the other common approaches to kicking an addiction do not fully rid us of something which has become habitual. Habits of this nature are generally triggered by external stimuli, the stimulus prompts us to indulge in the habit based on there being some reward. So 5 years after I quit smoking I'm in a situation where I become stressed (trigger), I crave a cigarette as it will give me a calming sensation (reward).
Sugar has the same rules. Some say it's even more addictive than nicotine and even more of an issue because it's hidden in so many products hence many of us don't even know we're addicted to it. The food industry hides it under different names so it becomes unrecognizable when we scan food labels at the store. They know it's addictive, and that's why they include it even in products where it doesn't really have any impact on flavor.
The only real way to overcome this type of addiction is to identify the triggers then substitute something that provides the same rewards.
(I kinda rushed that but hopeful it makes sense?)
Knowing what you know, why not seek out a twelve step program? Pursuit of known relief is as automatic as scratching an itch. If you are aware of your inappropriate solution, knowing your triggers, anticipating them, and having a better alternative at hand should be enough (combined with will power) to get you past your impulses.
You might even find a non-oral alternative. And it might turn out that a more complete approach to lifestyle changes solves your problem. Maybe instead of watching sports, which makes me peckish, you might choose to paint.
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Yes, I understand perfectly, which is a large reason I said that I know I was making things sound easier than they are. There's definitely a mind of matter aspect that is going to vary greatly from person to person. Some people, genetically, maybe be more predisposed to addictions than others.
Yes, I understand the difficulty of going cold turkey. I've actually done the "reset" myself, but I have no real addictions to begin with. The key is to find something you like to eat In place of the sugary food you'd normally eat (and is filling from a macro-nutrient POV). Try A Quest bar, some nuts or peanut butter and a big glass of water. Quest bars are AWESOME. They're high in protein and fiber, have very little sugar, but taste VERY VERY much like a treat. They're also relatively low in calories (about 200 cals or less depending on flavor). I've tried pretty much all the flavors. They're all very good. Cookie Dough is probably the most popular overall. You might find yourself craving Quest bars rather than junk foods. I definitely looked forward to them when I was resetting, and still eat one as a mid-morning snack now. Every now and then, I'll have one as a late night snack. They're that good.
Thanks for the recommendation. I'll look out for those at the store. I suppose at this point it's much about identifying the lesser evils, since pretty much everything we eat is under attack by one group or another... :) (I try not to get drawn into those conversations about what's good and what isn't, as it just adds to the guilt and uncertainty and makes me crave sugar even more!).
Maybe I'll take up smoking to help kick the sugar habit :roll:
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Knowing what you know, why not seek out a twelve step program? Pursuit of known relief is as automatic as scratching an itch. If you are aware of your inappropriate solution, knowing your triggers, anticipating them, and having a better alternative at hand should be enough (combined with will power) to get you past your impulses.
You might even find a non-oral alternative. And it might turn out that a more complete approach to lifestyle changes solves your problem. Maybe instead of watching sports, which makes me peckish, you might choose to paint.
An interesting proposition, thanks.
I suppose to some extent I've allowed myself the indulgence, and allowed it to run on for as long as it has, based on having made sacrifices and additions in other areas (booze / exercise). The lesser evil as it were. But yeah, I'm ready to move on to this next step and I take on board your comments.
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Thanks for the recommendation. I'll look out for those at the store. I suppose at this point it's much about identifying the lesser evils, since pretty much everything we eat is under attack by one group or another... :) (I try not to get drawn into those conversations about what's good and what isn't, as it just adds to the guilt and uncertainty and makes me crave sugar even more!).
Maybe I'll take up smoking to help kick the sugar habit :roll:
Yeah, I know. EVERYTHING is going to kill us, so we better just choose to die quickly and painfully or drawn out and painfully, right? :lol: Such a pessimistic extremist POV, but some feel that way. I don't get it, but I'm not a negative, everyone / everything is out to get me, type of person either. :D
The best rule of thumb is to eat very few things that are overly processed or contain a ridiculous amount of nearly unpronounceable ingredients. Whole foods are key man.
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For those here that worry that a red meat, high fat diet is dangerous, need to watch the movie cereal killers. You can rent or buy the movie here.
http://www.cerealkillersmovie.com/
Crereal Killers II has just been funded on Kickstarter. Some athletes have turned to a high fat diet and is setting all kinds of new records. The second movie is going to be about the athletes.
https://www.kickstarter.com/projects/835313616/cereal-killers-2-run-on-fat
The low fat diet that the US government has promoted since the 70's has killed many of us with heart disease, diabetes, and/or cancer.
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turning 50 5 years ago opened my eyes to the fact that I need to excersize regularly and actually watch what I eat. I was always a gym rat, but with raising a family it was not as regular as I would have liked. Passing a kidney stone also woke me up to the amout of water I need to consume daily.
Now I go to the gym 3 times a week, doing 20 minutes on a treadmill/elliptical, then 3/4 hour of combined weight training and stretching. The goal is not to build muscle but to keep strength and flexibility.
We always eat low fat and whole foods as much as possible. My wife is an excellent cook so we eat home cooked more than eating out. The real change for me was eating yogurt and salads for lunch at work rather than sandwiches and other processed foods, but I'm used to it now.
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For those here that worry that a red meat, high fat diet is dangerous, need to watch the movie cereal killers. You can rent or buy the movie here.
http://www.cerealkillersmovie.com/
Crereal Killers II has just been funded on Kickstarter. Some athletes have turned to a high fat diet and is setting all kinds of new records. The second movie is going to be about the athletes.
https://www.kickstarter.com/projects/835313616/cereal-killers-2-run-on-fat
The low fat diet that the US government has promoted since the 70's has killed many of us with heart disease, diabetes, and/or cancer.
While I also believe fats aren't "the devil" I think it is important to eat a balanced diet primarily of whole foods, including some grains (like oats). Some high protein high fat diets replace virtually all carbs with fats. These diets are rather extreme, in my personal opinion. Unless you eat tons of vegetables, you can deplete the body of important vitamins, minerals, and other nutrients important to overall health and proper organ function. Paleo diets seem to be the trend these days. Overall the basis of Paleo isn't bad, but some people are super strict with it, which I think can be problematic for the reason stated earlier. We aren't cavemen anymore. We've evolved. We can and should eat some things that cavemen didn't eat. Like anything else, balance and moderation is key. Always keep in mind your caloric needs and keep in mind we're all different. What works for one person may not work for you. Some people believe that replacing carbs with as many fats as they want means they won't get fat. While it is true that the body doesn't really process fats the same way it processes carbs, you absolutely can gain body fat from intaking too many fat calories. 1 gram of protein = 4 cals. 1 gram of carbs (not including fiber) = 4 cals. 1 gram of fat = 9 cals.
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I swim 1000 yards+ 4 days a week. Hike with the dog X1/week, walk with him twice a week.
Cut back on the beer during the week. Lots of beer on weekends
Nuts, berries, fruit cheese for lunch. No fast food for yeArs
Not much bread no more processed cereal. No more milk. Yogurt and oats and honey for breakfast
Dropped 25 pounds quick.
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While I also believe fats aren't "the devil" I think it is important to eat a balanced diet primarily of whole foods, including some grains (like oats). Some high protein high fat diets replace virtually all carbs with fats. These diets are rather extreme, in my personal opinion. Unless you eat tons of vegetables, you can deplete the body of important vitamins, minerals, and other nutrients important to overall health and proper organ function. Paleo diets seem to be the trend these days. Overall the basis of Paleo isn't bad, but some people are super strict with it, which I think can be problematic for the reason stated earlier. We aren't cavemen anymore. We've evolved. We can and should eat some things that cavemen didn't eat. Like anything else, balance and moderation is key. Always keep in mind your caloric needs and keep in mind we're all different. What works for one person may not work for you. Some people believe that replacing carbs with as many fats as they want means they won't get fat. While it is true that the body doesn't really process fats the same way it processes carbs, you absolutely can gain body fat from intaking too many fat calories. 1 gram of protein = 4 cals. 1 gram of carbs (not including fiber) = 4 cals. 1 gram of fat = 9 cals.
I spent years eating very low fat, high carb. Tons of "whole grains". Was depressed, had mood swings, always hungry even a few minutes after eating.
Now, I eat primarily meat and lots of fat. No grains whatsoever. Wheat, in particular, I believe is the spawn of Satan. It causes me chest congestion. I believe grains are bad for you and cause vitamin and mineral deficiencies. I eat some vegetables, but I'm eating less and less of those. I do eat some fermented foods. I've lost about 55 pounds doing this, although I also perform intermittent fasting (rarely eat breakfast; if I eat breakfast, I may not eat lunch; may not eat for an entire day or a few days).
I also think that "moderation" is useless. It's like trying to "moderate" cocaine: there's no such thing. If I happen to eat sugar or pizza (my one downfall with wheat), I'll fast for several days to break the intense cravings that come along with eating like that.
I've gone from biking a ton, then working out 4 days per week to 3 then 2 then 1. Now, I do Body by Science one day per week, about 12 minutes of super intense weights. That's it. I don't see a reason to do more and think long distance biking likely causes or exacerbates heart arrhythmia.
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New research shows that a 30 minute walk, 5 days a week gives you the same long term health benefits of more strenuous exercise.
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New research shows that a 30 minute walk, 5 days a week gives you the same long term health benefits of more strenuous exercise.
These are the MINIMUM guidelines of the ACSM- walk for 30 minutes 5 x a week or do more strenuous cardio for 20 minutes 3 x week. Plus strength training at least twice a week:
https://www.genesistransformation.com/pdf_files/1_ACSM.PDF
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My tube preamp has no remote.
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My tube preamp has no remote.
:lol: :lol:
My diet is rice with beans, steak, 2 fried eggs and tomato.
Garnish is baked potato or pumpkin.
Drink is fruit orange or grape juice.
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My tube preamp has no remote.
Ha! that is a funny reply. Sadly my fitness is not improved while listening since my preamp knob is right next to my listening chair!
I am pretty lazy.. but I do lift some 10 lb weights like 4 sets of 50 a few times each week. If I lay off I have to work my way back to the 4x50..
I should walk more. I have a park right across the street!
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This thread has taught me that an audio forum is a bad place to get health information :D
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I had a surgery that I've been unable to exercise after (8 months now!) But before that, I had gotten in pretty good shape by:
Quitting my gym (save $$)
Biking to all errands within 10 miles, and going around the local lake on days w/no errands
Convict Conditioning every other day
Yoga on non CC days
It worked pretty dang good!
I'll say this - as someone that used to do a lot of power lifting and serious weightlifting and playing lots of sports....yoga kicked my @ss. I went in thinking it would be a piece of cake. Nope, that stuff gets you using muscles you never even knew you had.
Can't wait to get mobile again so I can start all that stuff.
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Decent Iphone fitness app here for around $3.00
https://www.fullfitness-app.com
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I'll say this - as someone that used to do a lot of power lifting and serious weightlifting and playing lots of sports....yoga kicked my @ss. I went in thinking it would be a piece of cake. Nope, that stuff gets you using muscles you never even knew you had.
Can't wait to get mobile again so I can start all that stuff.
Just noticed this now. I hope you're back in the saddle and on the mend again, Tyson.
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Nearly every day: walk 3 miles, and where I live (GA) that means always inclines/declines as there are no level spots.
Nearly every day upper body: alternating days, one day dumbbell workout (35 lbs) x 4 sets; other day 30 pushups x 4 sets.
When I have time: bicycle.
Nearly every day:
Breakfast: shake: walnuts, almonds, ground flax seed, rolled oats, apple slice, banana piece, several black grapes, handful blueberries, raw local honey, kefir, cinnamon, crushed ice, water.
Lunch: healthy-ish soup, a few rice cakes drizzled with olive oil.
Dinner: green leaf mix (kale, spinach, etc.), brown rice with kidney beans, veggie, either chicken or fish.
Every day:
Vitamins and supplements.
Lots of water.
No beef, pork, soft drinks, or sweets.
However, I am not in perfect shape as I do eat JUNK snacks at times: peanuts, pretzels, pizza, beer, chips. And on occasion (once or twice per week) we eat out so I'll cheat a bit then as well.
At nearly 62 years of age I am in decent enough shape, take no regular medications, and live a physically unrestricted life.