Working Out - Discussion

[EuroSZabina]

I'm surprised nobody says " you train the same you stay the same"

 

[FreeG]

her opinion, and advice, open your front door and get moving.
you need not a gym member ship or any such nonsense.
walk run cycle, that should be your fitness routine, maybe a pool membership if you like to swim
you can follow that up with diet
and simple exercises in your own house. with no equipment or the bare minimum depending on budget and space.
like I said she had run iron mans one a year for years, and has more experience then all of us put together on fitness. boston marathons etc etc.

biggest thing is lifestyle and a commitment to a healthy active lifestyle

FULLY agree here. I've been to the gym off and on, but have consistently biked & run since HS and weigh the same I did after college (20+ years). Many of the comments above ring 100% true:
- Diet. Over time, I've completely given up soda (sorry: "pop"!), Dorito's, fast food, etc. [tho I do cheat with breakfast sausage sandwiches from SB, Tims, and almost anywhere else!] Still weak on chocolate chip cookies & Nutella, but that's why I bike & run - so I can burn a hole to fill with that stuff! Don't consider myself completely psycho on diet, but generally its fish & chicken, rice/pasta/grains, spinach/kale/fresh veggies, bananas, yogurt for snacks, etc. Find what works for your body, stop eating before you feel full (because there's a time delay from when the stomach is actually full till you feel it), chew the food more, drink fizzy water (a trick pro cyclists use to lose weight leading to the season). Plenty more simple tricks to try, some of which are silly and some are risky, so caveat emptor as always!
- Motivation. Do what you enjoy. I don't get into the gym scene, but running trails, biking in the mountains, cyclocross races, hard group rides up hilly terrain, standup paddling - that stuff gets me motivated! It also keeps me quiet on the hobby front because my money's going to workout toys (always need something for a bike, paddleboards don't grow on trees, running shoes only last so long, etc) and I'm too pumped for the next thing.
- Motivation pt 2. Sign up for an event (BEFORE you think you're ready), put the race brochure on the mirror and everywhere else if you have to, and use that to motivate you to get out the door. Want that old lady to beat you at the Spartan race? Want that 300lb chain smoker to outsprint you in that 10k?
- Lifestyle. Take the stairs. Quickly. Walk to the store, don't drive (or park further away). Cut firewood with a saw & ax.
- Read the Velominati rules (even if you don't bike, apply them to the sport you like and life you live. Start and End with Rule #5.): http://http://www.velominati.com/the-rules/
- Take the above with a grain of salt because you ultimately have to find what works for you.

 

[hankmoody]

Recovery is usually pool (right after workout or day after) since buoyancy+cardio gives you a good post-workout. Alternating btw rest and cardio days btw workouts.

DOMS is inevitable but avoid using Ibuprofen or Aspirin for recovery. stretching and using those foam roller pad helps a lot. Try to match workups with agonist/antagonist muscle groups (ex. shoulders--Chest, then next workout day would be bicep-tri, then back/legs) etc.

Pool would be good. Wish there was one near me.
Doing a bathroom reno and looking into a whirlpool tub if anyone has one i'd like to hear about it.
I stretch and use the foam roller daily, twice. :thumb:
I only lift once or twice a week now so do full body workouts. But am curious why you think "match workups" would help soreness.

 

[hankmoody]

Sarms are Selective Androgen Receptor Modifiers.

Test boosters are snake oil, waste of money

Did a little research on SARMs. Looks like it's still a work in progress..

Yeah my doctor doesn't believe in test boosters. Thought i'd see if anyone actually tried them.
I asked him how to increase my testosterone as i'm right at the bottom of the "normal range". He said do squats and lunges. Or any compound exercises. I told him i already was. He didn't offer any supplements or patches.

 

[hankmoody]

Your workouts should be enjoyable, not punishing.

Not punishing? What happened to "no pain no gain?"
I'm stiff everywhere but where i should be...

 

[J-Dogg]

you are offloading on different muscle groups on diff days with a rest/cardio in between to you can get rid of the DOMS. So if you do chest/shoulders let's say mon, you can switch to biceps/triceps wed, then fri for back/legs.

within the workout it also forces you to move in between sets so it's a bit more work.

 

[HornyJim]

- you don't need massive amounts of protein for optimal hypertrophy (no proven benefits beyond 0.8 g/lb unless you're starving yourself)
- number of reps doesn't matter much as long as it's not retardedly high or low - what reallly matters is taking each set to failure or near failure
- for aesthetics guys should focus on upper body, women on lower (I dropped all leg work aside from cardio and have gotten more compliments on my physique than ever before)
- for health and sexual function you want to be doing some cardio

 

[Aesthetics>all]

I like to break down macros as 1.25g/lb protien, 2.5g/Lb carbs, .5g/lb fat
Keeps me around 3500 cal/day @ 185.

Anyone looking to lean out quickly, Keto works but it is absolute hell, the insomnia got to me after 2.5 months

 

[hankmoody]

I like to break down macros as 1.25g/lb protien, 2.5g/Lb carbs, .5g/lb fat
Keeps me around 3500 cal/day @ 185.

Anyone looking to lean out quickly, Keto works but it is absolute hell, the insomnia got to me after 2.5 months

So your eating 230 grams of protein a day? Wow. That's like half a cow! Where are you putting it all?
When i get around 1g/lb i'm so full i don't have much of an appetite anymore.
I can get there with the carbs thou, and more.
When i started charting my diet I was around 2000 cal/day. 3ish now but i am lighter than you.

 

[J-Dogg]

Veggies. Add in those fucking veggies and meat sans carbs....

On a related note does anyone have any good salad recipes?