Fitness and Weightloss
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A good balanced diet of proper food and exercise (light-medium weight training followed by 20 minutes of light cardio) will generally improve most conditions relatively quickly... over the course of a few months.
The key is to do this your whole life. Start doing it now, no matter your current age... it doesn't matter when you start, just start and do it 3 times a week. All you need in 45 minutes.
It will help prevent muscle loss and osteoporosis (at least!), as that stuff starts as soon as 30 years old.
You know how it is.. you're 90 year old grandma says how strong you are because you helped carry in a gallon of milk... start with the light to medium weight training and a little bit of light cardio, with a decent diet... grandma will be hauling those gallons of milk faster than you... 4 under each arm!
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@JaredBusch said in Fitness and Weightloss:
Good thread to necro..
Aww, I thought I was the one who necro'd it... I guess I took too long to type.
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The single most useful bit of advice I've ever gotten on the whole weight loss deal is to take more time when eating.
Pick a quantity of food for your meal or snack and then give yourself 20 minutes to finish. This gives your body time to adjust to the fact that you've eaten and you will likely find that you reach a state of satiation with a significantly smaller amount of food.
If you don't have 20 minutes to eat at least wait until 20 minutes is up before going for the next round. If you want to be aggressive you can set yourself a longer goal say 30 or 40 minutes.
It can be really helpful when starting this to set yourself up with a way to tell that you are waiting long enough. Using a timer is great. Watching a lot of 20-30 minute TV episodes while eating to gauge time and give me something else to engage with was helpful for me early on. Dining companions to converse with are also awesome especially if they have similar goals.
Also helpful:
Find yourself something specific to work towards other than weight loss. I stuck to my plans and achieved much greater success with losing weight and gaining fitness/strength after deciding to compete in a Muay Thai tournament than at any other time in my life.Pick an event near you that sounds interesting, it doesn't need to be as crazy as getting in a ring. Maybe a bike ride or a run, one of those goofy obstacle course events, whatever. Other types of goal might be to increase your max lift a certain amount and give yourself a time period to achieve that in. Or gain the ability to do unassisted pull-ups or go from the 5 you can manage now to 10 in a few months.
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I need to lose more weight. My problem is I can't really exercise. My lower back and hip are in pain so much that a 15 minute walk has me limping.
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@PenguinWrangler said in Fitness and Weightloss:
I need to lose more weight. My problem is I can't really exercise. My lower back and hip are in pain so much that a 15 minute walk has me limping.
Then walk for 10 three times a day.
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@JaredBusch I just need to go to my orthopedic doctor. He will want to do surgery though. The first time I went in to him after my last Orthopedic doctor moved to Texas, he looked at my MRIs, X-Rays, and the first words out of his mouth was "Fascinating". That is never a good sign.
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@PenguinWrangler said in Fitness and Weightloss:
@JaredBusch I just need to go to my orthopedic doctor. He will want to do surgery though. The first time I went in to him after my last Orthopedic doctor moved to Texas, he looked at my MRIs, X-Rays, and the first words out of his mouth was "Fascinating". That is never a good sign.
Regular walking/jogging/running is bad for the knees and back due to the "norm" of your heal
touchingslamming down first when doing those exercises.One method to resolving the above issue is to slowly evolve into Vibram FiveFingers. If you watch someone running on a treadmill using standard sneakers, you can clearly see the heal-first action, and the hard way it's hitting their knees and back.
When you wear those Vibrams, you're kinda forced to take shorter steps, and do it toe-first instead. Then you'll have a spring in your step instead of a solid slam through your knees.
What you don't want to do, is throw on a pair of Vibrams, then do a 30 minute run the "proper" way. Your calves will be sore as hell, and so will your feet. You need to EASE yourself in, because you've been doing it wrong your whole life, and now suddenly your changing.
Just like how when you work out the first time, or first time in a while, you get sore. This is the same thing. Start out with a 5 minute slow jog... taking tiny steps/strides, landing on the front part of your foot instead.For those who do weight lifting, such as deadlifts and squats... these are amazing. You'll have perfect form and it will actually be easier to do more weight.
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I definitely gained weight this winter and lost muscle mass.
Feels good to be getting outside and more active. My body responds very well to it and I just have to remember the pain is an indicator of progress.
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@MattSpeller said in Fitness and Weightloss:
I definitely gained weight this winter and lost muscle mass.
I just have to remember the pain is an indicator of progress.
Well, that depends on the pain of course... but if you're referring to the DOMS (delayed onset muscle soreness), then yes, perfectly normal
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@Tim_G said in Fitness and Weightloss:
@MattSpeller said in Fitness and Weightloss:
I definitely gained weight this winter and lost muscle mass.
I just have to remember the pain is an indicator of progress.
Well, that depends on the pain of course... but if you're referring to the DOMS (delayed onset muscle soreness), then yes, perfectly normal
18kg ruck sack and the forests of British Columbia will indeed generate DOMS, never mind IOMS (instant onset muscle soreness!)
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I'm at 5' 8" and probably over 250 lbs. At the beginning of the year, I was set to drink nothing but water and walk (if not run) the block every other day. My boss wanted to add some office aerobics, but that never kicked off.
Since then, I have totally dropped the water, went back to sodas, and quit the walking too. I've tried talking my boss into a stand-up desk, but he's not buying it either.
Maybe I'll start up again and attempt to lose weight. Getting up is hard as my dad-in-law is still in the house before I normally get up and I'm a little self-conscious about something like that.
Probably need some accountability as well.
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I'm still getting back into the groove of going to the gym early in the morning. Still sore from deadlifting last week.
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I've been walking to the office, which is about 2km, every day for a month. I can feel the improvements. Hopefully I can keep that up. But today is my last day here.
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@coliver said in Fitness and Weightloss:
@MattSpeller said:
@coliver said:
walking to it would be treacherous but the trails are nice and rugged.
Put your cellphone down
Walking along the road in upstate NY is hazardous. It seems like people get points for driving as close to pedestrians as possible.
I lost a few friends that way.
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Not sure if I have posted this before around here, just wanted to put my two cents in. I did a little over a year of fat free vegan, and I lost 80 lbs. but I started having some health issues from not watching my micro nutrients. I quit that diet. I decided after a couple years that I still wasn't where I wanted to be, so I have tried a new diet and my wife and I love it. It is The Wilfe Diet from Able James. I do well with strict rules and structure around weight loss, so it works for me. It is basically paleo with less restrictions, a focus on quality food, and intermittent fasting. I have lost another 20 lbs between this a just watching what I eat then about 6 weeks ago changing over to this diet and loosing another 10-15lbs. My new fitness addition is putting Olympic Gymnastic rings and a ceiling mounted pull up bar in my garage and giving up the gym membership to work out at home. I work out there 3 days a week doing the Reddit Bodyweight Fitness RR, then yoga 2-3 days a week on my off days, and walk 1-2 miles a day on my lunch break playing Pokemon Go! So far so good, and I am by far in the best shape of my life.
Feel free to hit me up if you are interested in trying out any of this stuff, I would love to help someone else get in shape.
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@s.hackleman said in Fitness and Weightloss:
fat free vegan
http://cdn.shopify.com/s/files/1/0750/4973/files/blog_-_what_my_food_eats.jpg?11943861623982726357
Well done though man, that's hard core!
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Yesterday my landlord was at the building cleaning after a tenant moved out.
She is an old Chinese lady.
"Matt, youve gained ALOT of weight. You should run around the block a few times"
me: "OK"
Guess i need to do something about it now. -
I really don't worry too much because I weigh within 10% of what I weighed in HS. I have been slimmer at times, but those were exceptionally bad times, characterized by the over consumption of stuff that isn't food (drugs are bad, m'kay). I try to walk a lot, take the stairs, stay active, etc, but my weight remains fairly consistent. I could probably drop 10-20lbs, but I do like to enjoy life now in case I die soon. One of my biggest fears is to be on my deathbed and not be able to think of anything but "I should have ________ while I could have". I absolutely refuse to participate in strict dieting, but I know I should try to be even more active than I currently am (more hiking, more sex, more yardwork).
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I try to go for a daily walk.
This is Yesterday, did two laps around the lake.
Today I only did one lap.
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@JaredBusch said in Fitness and Weightloss:
I try to go for a daily walk.
This is Yesterday, did two laps around the lake.
Today I only did one lap.
What app is that?
