I'm about five or six months into my "total body makeover" and while there's plenty of room to push harder, I'm really proud of the effort and slow progress I've made. The only thing is, I'm moving like Frankenstein today and feel like ****. I've got a disk acting up in my back, bad spasms in my shoulder and neck at the moment, some extremely stiff hamstrings, and yesterday was one of those days where I couldn't begin to lift the weight I normally could. Long story short: I need to stretch a LOT more, do yet more research on diet and supplements, sleep longer yet, etc... Spoiler It's totally worth it though.
I been looking more and more into stretching I need to strengthing my knees I have found the SLEEP to Exercise cycle I don't sleep well when I don't exercise I don't exercise well when I don't Sleep So I am trying to get back on it There is also the Stress, Worry and Depression cycle These things derailed me of recent (Death in the Family, Family in hospital, etc) Trying to move beyond it I am still eatting a little better and exercising a bit but not enough IMO My weight has not gone back up . . but it is not exactly falling either I feel ok with the fact that I am at least maintaining Not gonna beat myself up too too much Rocket River
I'm sorry for your loss and hope things improve for you and your family. I wonder if some of your treadmill time and the added weight you're carrying with the vest could be bothering your knees. (I've learned the hard way that there are a lot of exercises that simply don't agree with me.) In the anatomy book I mentioned there's a small chapter on crunches and how high intensity work is very much a great way to burn calories. Something I've started doing recently are sled pulls and pushes. They're one of the simpler exercises around and a great way to get your legs BURNING. It was actually the "Knees over Toes" guy that turned me onto the sled in a video. Apparently he's got a channel on YouTube and he's all about knee health. I've only watched the one video of his, and need to watch more, but so far so good. You might look for him. (Sorry if I mentioned this before.) I've lost a lot of weight a couple times in my life, mostly the wrong way or because of health crises. When I've tried to do it honestly I've found I go through periods where my body rebels, or I'll lose weight but actually look worse for a while. It is frustrating for sure.
So I did some sled pulls facing forward using a belt and chain to pull for the first time. Everything seemed okay while I was doing it, but now one of my kneecaps is bothering me. I'm sure I'll be fine by morning. I realize now though that I'm a ****ing idiot for promoting something I know so little about.
Howdy Internet people.. . it's R.R. Again. .. . Actually I seem to be doing ok. Not really working out like I was but still maintaining 328 in the Evening 322 in the morning Down 30 . . . so now for the next 30 The Primary Issue is Knee pain. I think it maybe Inflammation. Checking with my doctor. They also want to get a XRay to check Arthiritis Cannot do a proper Lunge or Squat (I don't think it is proper) Life things have been an unhealthy distraction and exhausting but Trying to motivate myself to get back on the horse and push toward that Sub-300 Life Rocket River
So New Year, any resolutions for people? Health, wealth, relationships, etc. Since this is a health thread, I recently began experimenting with it a month ago but I set a few goals to start integrating more intermittent fasting and walking/jogging/running outside and using a fasting app and fitness app to track. Diet is still most important of course but trying to grow and improve this year.
This has been suggested to me! I ended the year 333 LBS. This is 30 pound less then when I started My could is to sink below 300. (yes yes I am a Fat F***) I did manage to get off 2 diabetes medicines and down to 2 so My goal this year is to get off the rest. I would like to get down to a cool 250 lbs but The immediate goal is 280 LBS Where I was before I got sick in 2012 Rocket River
I'm getting decent gains just with barbell exercises with 5 sets of 20 reps. This hypertrophy is where it's at, almost like a burnout after every set. Deadlifts, Military press, bicep reverse curls, bench press and close grip is all you need. Turns out I was benching wrong my whole life and doing the wrong sets and reps. Bench at your nipple level and not your clavicle line.
I've been hitting the Bowflex pretty hard for the last 3 months or so. I just lift 100 pounds for 30 reps / 2 sets per exercise. I do like chest/arms 1 day and back/shoulders the next day. I do six different lifting exercises per workout. I repeat daily with an occasional day or two off. I've really firmed up my tone considerably since I started and the fat has peeled away. I combined that with a 5 mile per day walking program. I think I walked like 275 miles over 55 straight days before taking a day off. Over a stretch of 3 months, I've had very good results and I'm in very good shape. My inner thighs are totally banged up from chafing and such but I battled through all chafing on feet and otherwise. I'm basically a walking machine now. I'm very happy with my progress but wholy unsatisfied until I get where I want to be. I also do some intermittent fasting. Until I agree with what I see in the mirror, I'm not stopping and even then I'm not stopping. Blood needs to flow. I'm not a youngling anymore. The body has to be maintained. The brain health is a huge concern for me after my Dad passed from Alzheimer's. I'm also hugely worried about muscle loss due to aging. The diet is a tough one. Trying to keep the calories down. I can crave sugar especially when expending so much energy daily. I'm trying to stay away from it. Drinking a lot of water and cold brew ice tea. Trying to cut carbs out and still reduce processed foods. So hard! The biggest thing I'm finding so far in this specific journey is consistency really is key. Consistency means daily with well placed rest days based around what your body is telling you. I've also stayed away from the weight scale. Just look in the mirror.
Just something that gets you maxed, juicy, pump burning for 20 reps. For bench I do one 25lb plate on each side. For military press I do the bar (45 pound) with 10lbs plate each side same for bicep curls. I would've call this p***y weight 10 years ago but this really is getting big. Do close grip bench after regular bench and your shirt might not fit you anymore. This 3x10 bullshit is too low for muscle growth which I did for years. I like low heavy reps 5×5 for athleticism purposes but I don't hoop anymore. The best part is that I do these inside my house in my second living room and only takes me 10 to 15 minutes.
Went through that last year. Went from pathetic to doing 25 pound weighted pull ups. Feel great about that but my reps seem to have plateaued a month or so ago. I plan to restructure my workouts quite a bit this year. Just haven't decided how.
Here's what I'd suggest if you are short on time and can only do one workout a week: 1. Treadmill: Run 1 mile + run/walk another mile - should take about 20 minutes to burn 300 calories 2. Deadlifts - 4 sets of 5 reps at the most weight you can handle. 3. Bench Press - 3 sets of 5 reps at the most weight you can handle 4. Upright barbell row or Bent over barbell row - 3 sets of 8 reps at the most weight you can handle 5. If you are not gassed by now, polish it off with bicep curls and tricep pressdowns Quit eating in between meals and cut out desserts entirely. Don't drink any calories. Have sex nightly -- preferably with a variety of women if you are unmarried. You should be lean and mean soon.
