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Fitness and Weight Management

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Posts

  • m!ttensm!ttens Registered User regular
    Brovid,

    What sort of fitness activities are you into? What's your current fitness level, and where do you want to eventually get to? I've had motivation issues before and for me, the best way to get my ass up and moving is to pick a discrete goal, and then train to that goal. It's a lot easier to say "eh, I'll go for a run tomorrow" when your goal is something nebulous like "be able to run more so I can maybe lose some weight or something" than "I really don't want to run today, but the 10k I registered for is coming up in 5 weeks and I need to beat my pace from 2 days ago in order to stay on track and be prepared for the race."

  • manwiththemachinegunmanwiththemachinegun METAL GEAR?! Registered User regular
    edited February 25
    Well, I just did my first Crossfit routine, my thoughts.

    Definitely, definitely do not do Crossfit if you are beginning fitness unless you have some kind of background in exercise. As many have said, they are pre-programmed workouts that are run on strict timelimits. On the plus side, you get through workouts pretty fast, and are on to the rest of your day. The bad side is, unless you have some experience, it's incredibly easy to hurt yourself or push yourself into compromising your form which is just as bad over the long run. I was the last to finish within the allotted time, but was purposefully slowing down my movements and making sure each rep "felt" right.

    The coaches were nice, and pointed out again and again, "don't kill yourself out there," but as it is a competitive sport at the end of the day, you have to rush some parts or you won't finish.

    I'm consider adding a routine a week to add an exclamation point on my standard training, but I wouldn't recommend it for someone just getting into shape.

    manwiththemachinegun on
  • Brovid HasselsmofBrovid Hasselsmof [Growling historic on the fury road] Registered User regular
    I dunno, I just want to be fitter and stronger and not hurt my back by putting on socks.

    Incidentally I did actually run a 10k back in 2014. I really enjoyed it and resolved to run loads all the time. That lasted a week. Because running is so boring.

    “When the last tree is cut, the last river poisoned, and the last fish dead, we will realise that we cannot eat money.”

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  • JarsJars Registered User regular
    edited February 25
    your back probably hurts because your core isn't strong enough. this goes into how abs can affect back pain and some exercises that can help

    Jars on
  • TubeTube Administrator, ClubPA admin
    I would caution against trying to diagnose someone's back pain online

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  • TheStigTheStig Registered User regular
    I looked on web MD and it's cancer

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  • JarsJars Registered User regular
    well, if you sit down a lot it's a very common thing that your core and hip flexors are out of whack

  • TheStigTheStig Registered User regular
    I've purchased a long board and I intend to learn how to use it. I'm currently 230lbs and I've never skated before. Will update on broken bones.

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  • Grey GhostGrey Ghost Registered User regular
    I attended my first Muay Thai class on Saturday and I am still sore as all get-out
    But it was a ton of fun! and I am looking forward to going back, when my calves stop trying to murder me

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  • m!ttensm!ttens Registered User regular
    I finally hit 10k in my rowing program! I managed to hold steady a pace of 2:16 the whole way except the last 1000 meters where I pushed it up to about 2:10 and did an all out sprint the last hundred meters. Finish time was 45:03.2 with an average pace of 2:15.1. I submitted my time to the ranking section of the online logbook, and for a heavyweight (>160lb/72.5kg) male aged 30-39 I reached......... 17th percentile :bigfrown: Still though, this is twice as far as my first workout, and at a much higher pace so I'm pretty proud of my accomplishments (and I'm not quite halfway through the program!)

    When I came upstairs and told Mrs m!ttens the news she kissed my sweaty forehead and said "you're 99th percentile in my book" <3

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  • LalaboxLalabox Registered User regular
    so i started going to the gym about a month ago, and going to classes

    they are these things called bodypump, where it's a whole bunch of different weights routines set to music, where you do a lot of changing between fast and slow, and all that. I don't think it's actually crossfit, but i don't actually know. It's been good so far! I started with a 6 kg barbell, and I've recently gone up to 8.5 for a few of the routines. I can feel myself getting better and stronger at certain things.

    after the first class, my elbow hurt so much that I couldn't bend it for a few days, and I've been having knee and thigh pains that have lasted a few days, but I've pushed through them and they are no longer bothering me. I also started doing squats every morning, since they were one of my weakest areas, and I'm now up to doing 50 every morning (alternating between full squats and half-pulses). The whole thing with lunges still absolutely destroys me, though. Squats where you've got one leg forward, one back, and you are supposed to bend your legs to 90 degrees.


    I get a free checkup with a personal trainer as well, which I'm keen to try, since they only have afternoon classes on monday, tuesday, wednesday, and I'd like to be going one more time a week than the monday, wednesday classes I've got going on now. See what it's like to start doing a bit more heavier training.

    chromdom
  • chrishallett83chrishallett83 Hi! Registered User regular
    Lalabox wrote: »
    so i started going to the gym about a month ago, and going to classes

    they are these things called bodypump, where it's a whole bunch of different weights routines set to music, where you do a lot of changing between fast and slow, and all that. I don't think it's actually crossfit, but i don't actually know. It's been good so far! I started with a 6 kg barbell, and I've recently gone up to 8.5 for a few of the routines. I can feel myself getting better and stronger at certain things.

    after the first class, my elbow hurt so much that I couldn't bend it for a few days, and I've been having knee and thigh pains that have lasted a few days, but I've pushed through them and they are no longer bothering me. I also started doing squats every morning, since they were one of my weakest areas, and I'm now up to doing 50 every morning (alternating between full squats and half-pulses). The whole thing with lunges still absolutely destroys me, though. Squats where you've got one leg forward, one back, and you are supposed to bend your legs to 90 degrees.


    I get a free checkup with a personal trainer as well, which I'm keen to try, since they only have afternoon classes on monday, tuesday, wednesday, and I'd like to be going one more time a week than the monday, wednesday classes I've got going on now. See what it's like to start doing a bit more heavier training.

    BodyPump classes are not Crossfit, no. Amy used to do a lot of them when she went to the gym, they are excellent cardio exercise but they are definitely not low impact. You need to use caution when going to bigger heavier weights when doing the classes too, because if you're flinging around a 20 kilo fixed barbell and trying to keep up with the folks using 5 kilo fixed barbells, you're going to hurt your joints. In those classes as the weight goes up, the speed goes down.

  • LalaboxLalabox Registered User regular
    Lalabox wrote: »
    so i started going to the gym about a month ago, and going to classes

    they are these things called bodypump, where it's a whole bunch of different weights routines set to music, where you do a lot of changing between fast and slow, and all that. I don't think it's actually crossfit, but i don't actually know. It's been good so far! I started with a 6 kg barbell, and I've recently gone up to 8.5 for a few of the routines. I can feel myself getting better and stronger at certain things.

    after the first class, my elbow hurt so much that I couldn't bend it for a few days, and I've been having knee and thigh pains that have lasted a few days, but I've pushed through them and they are no longer bothering me. I also started doing squats every morning, since they were one of my weakest areas, and I'm now up to doing 50 every morning (alternating between full squats and half-pulses). The whole thing with lunges still absolutely destroys me, though. Squats where you've got one leg forward, one back, and you are supposed to bend your legs to 90 degrees.


    I get a free checkup with a personal trainer as well, which I'm keen to try, since they only have afternoon classes on monday, tuesday, wednesday, and I'd like to be going one more time a week than the monday, wednesday classes I've got going on now. See what it's like to start doing a bit more heavier training.

    BodyPump classes are not Crossfit, no. Amy used to do a lot of them when she went to the gym, they are excellent cardio exercise but they are definitely not low impact. You need to use caution when going to bigger heavier weights when doing the classes too, because if you're flinging around a 20 kilo fixed barbell and trying to keep up with the folks using 5 kilo fixed barbells, you're going to hurt your joints. In those classes as the weight goes up, the speed goes down.

    oh yeah I am only incrementally increasing my weight and i'm gonna be real careful about it

    cheers

  • Grey GhostGrey Ghost Registered User regular
    So uh I'm on day 3 post Muay Thai and my calves are still pretty ding-dang tight

    Any super good stretches I can do to alleviate this?

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  • SCREECH OF THE FARGSCREECH OF THE FARG #1 PARROTHEAD margaritavilleRegistered User regular
    Guys I signed up for a 5k race, I did cross country poorly like 5 years ago and haven't run since and my only cardio is sporadic biking. What do I need to do to impress my friends come race day in ~2 months

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  • chromdomchromdom That One Oh yeah, I movedRegistered User regular
    Grey Ghost wrote: »
    So uh I'm on day 3 post Muay Thai and my calves are still pretty ding-dang tight

    Any super good stretches I can do to alleviate this?

    Best calf stretch I've been given is to stand in a doorway, facing the frame. Put the ball of your foot on the doorframe, keep your knee straight, and pull your hip towards the frame.

    Uriel wrote: »
    Those who shit in glass houses.
    m!ttens
  • m!ttensm!ttens Registered User regular
    @SCREECH OF THE FARG

    If you're completely out of shape, Couch to 5k is a good choice, and is 9 weeks long (you may be able to skip into week 2 or 3 if you have some baseline fitness level). If you have a decent fitness baseline and you used to run CC you may be better suited to something like this (http://www.coolrunning.com/engine/2/2_4/142.shtml). That being said, I hate running and know hardly anything about it so take this advice with a grain of salt.

    cooljammer00
  • manwiththemachinegunmanwiththemachinegun METAL GEAR?! Registered User regular
    Grey Ghost wrote: »
    I attended my first Muay Thai class on Saturday and I am still sore as all get-out
    But it was a ton of fun! and I am looking forward to going back, when my calves stop trying to murder me

    Yeah, all that bouncing and footwork drills will do a number on you at first.

  • TheStigTheStig Registered User regular
    Day one of long board learning: I didn't fall or break anything.

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  • SanderJKSanderJK Crocodylus Pontifex Sinterklasicus Madrid, 3000 ADRegistered User regular
    A 5/week program that starts off with 3 Mile runs is more for improving your speed when you have the stamina than actual beginners.

    I'd start off with a 3/week c25k ish program. Make sure you have decent shoes, have a route nearby that minimises having to cross streets. I'd advice and armband for your phone. Consider stretching hamstrings before you run.

    These plans are usually interval trainings that stretch out to 5k and then remove the intervals and as long as you are able and willing to put in the time, you'll get to the finish line.

    If your goal is to finish the race, find the pace where you are just not running out of breath. With a little training you'll be able to run at this pace for a long time.

    Becoming faster is the hard part, and you need to push yourself right on the edge of aerobic / anaerobic, and you need discipline.

    Eat well, but not too much, and not to close to your training. On a 5k you don't have to bring water usually.
    Get enough sleep so your body can recover, and be warned that some stiffness and aching muscles will be part of this. You should be able to train through it.

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  • DoctorArchDoctorArch Curmudgeon Registered User regular
    Killed myself in the gym this morning. Since starting Weight Watchers I'm down 12.6 lbs and I've gotten my squat up to 200, but I think I finally hit a wall today where losing body weight and increasing lifting weight are not going to see eye to eye. I'm just not consuming enough calories to keep up growth.

    Current plan is to slow down on adding more weight, maybe 5 lbs every week at most instead of 15lbs. That should allow for some growth while still allowing me to focus on losing body weight.

    webguy20
  • webguy20webguy20 Registered User regular
    DoctorArch wrote: »
    Killed myself in the gym this morning. Since starting Weight Watchers I'm down 12.6 lbs and I've gotten my squat up to 200, but I think I finally hit a wall today where losing body weight and increasing lifting weight are not going to see eye to eye. I'm just not consuming enough calories to keep up growth.

    Current plan is to slow down on adding more weight, maybe 5 lbs every week at most instead of 15lbs. That should allow for some growth while still allowing me to focus on losing body weight.

    If you can lift it keep adding weight the next time you do the exercise. One thing I've found that has worked great when working out while also losing weight is about an hour or so before lifting eat something like half a banana and some nuts, so you have something in your system, about a half hour before workout take a little caffeine and then go crush the weights. I like throwing L-Glutamine in there too as part of a pre-workout.

    Make sure to get some protein in you right after lifting. Costco sells some great house brand protein shakes. 30g protein with only 180 calories.

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  • DoctorArchDoctorArch Curmudgeon Registered User regular
    webguy20 wrote: »
    DoctorArch wrote: »
    Killed myself in the gym this morning. Since starting Weight Watchers I'm down 12.6 lbs and I've gotten my squat up to 200, but I think I finally hit a wall today where losing body weight and increasing lifting weight are not going to see eye to eye. I'm just not consuming enough calories to keep up growth.

    Current plan is to slow down on adding more weight, maybe 5 lbs every week at most instead of 15lbs. That should allow for some growth while still allowing me to focus on losing body weight.

    If you can lift it keep adding weight the next time you do the exercise. One thing I've found that has worked great when working out while also losing weight is about an hour or so before lifting eat something like half a banana and some nuts, so you have something in your system, about a half hour before workout take a little caffeine and then go crush the weights. I like throwing L-Glutamine in there too as part of a pre-workout.

    Make sure to get some protein in you right after lifting. Costco sells some great house brand protein shakes. 30g protein with only 180 calories.

    I'll check the weight watchers points on those shakes the next time I'm at Costco.

    For a while I was making gains ("gains" for me at the moment are both down body weight/up lifting weight) by eating 3 eggs and coffee in the morning, basically forcing myself to lift without carbs to maximize fat burn. On non-lifting days I still do cardio right when I wake up in the morning without eating to try and keep that up.

    When I hit my first lifting wall a few weeks ago I started eating 1/2 cup of oatmeal w/ a tbsp of brown sugar along with the eggs and coffee, and that helped me have the energy until today. Bananas are free under weight watchers, so I'll try including one or two of those as well on lift-day mornings to see if it helps.

  • manwiththemachinegunmanwiththemachinegun METAL GEAR?! Registered User regular
    Oatmeal and eggs are so, so good. Occasional bacon is fine too. Some fats are needed.

    chrishallett83
  • LalaboxLalabox Registered User regular
    turns out i do get a free personal trainer session included in my gym stuff.

    Went and did it yesterday, and said I wanted to focus on building up strength and a bit of endurance. And man, lifting heavier weights is super different, but a lot of the same thing carry over, which is good. It was weird to do some exercises where near the end of the sets my body would just get so exhausted that I just couldn't complete the thing all that well. I forgot what it's called, but the one where you lift from your chest to above your head. Could only get 6 lifts in my final set before the trainer stepped in and stopped it.

    But it's really good. It'll be nice to have a third thing to do in a week, and I kinda like the sensation of squeeze and then relief, even if I haven't quite worked out the breathing routines yet.

    Gonna go back for one more session, and then hopefully start doing it on my own.

    chrishallett83
  • DoctorArchDoctorArch Curmudgeon Registered User regular
    I think you're describing an overhead press.

    The overhead press has always given me the hardest time at making any gains and when it does they are minuscule.

    m!ttensmanwiththemachinegun
  • LalaboxLalabox Registered User regular
    DoctorArch wrote: »
    I think you're describing an overhead press.

    The overhead press has always given me the hardest time at making any gains and when it does they are minuscule.

    yep, that what they were

    btw, and sorry for not really knowing the terminology, but do you mean that you don't really find yourself getting much stronger from them? bc I know that my chest muscles aren't all that great, and I have a bloody hard time doing pushups.

  • AJRAJR You took too long Now your candy's goneRegistered User regular
    I think Arch is specifically comparing them to the other big compound lifts (squat, bench and deadlift). When you're starting out you'll find yourself being able to pack on the weight fairly quickly with those lifts. Progressing in weight with the overhead press is, by comparison, much slower and the amount of weight you can move isn't as much.

    DoctorArchchrishallett83
  • m!ttensm!ttens Registered User regular
    I think what DoctorArch means is that if you do the big compound lifts (overhead press, bench press, squat, deadlift) you'll see your deadlifts and squats jumping leaps and bounds, your bench press somewhat less so, and your overhead press will struggle to go up in weight. When I did the Stronglifts program a few years ago, I was up to like a 240 lb squat, 290 deadlift, and only 115 lb on my overhead press.

    DoctorArch
  • TubeTube Administrator, ClubPA admin
    They'll make you strong, they're just hard to progress on because it's a small muscle group.

    DoctorArchDarkewolfe
  • JarsJars Registered User regular
    I use half the resistance on overhead press. they're like curl gains where going up 5 pounds is a big deal

  • DoctorArchDoctorArch Curmudgeon Registered User regular
    @Peen (and anyone else who knows), didn't you recently put together a home gym?

    Wife and I were talking about putting one together so I don't have to leave early in the morning to get a workout in before work. If we go this route we would be setting up in our garage and estimate that a power rack, plates, bench and bar would be a good start (aside from rubber mats). Any thoughts based on what you put together?

  • DarkewolfeDarkewolfe Registered User regular
    Tube wrote: »
    They'll make you strong, they're just hard to progress on because it's a small muscle group.

    These small muscle groups shouldn't be overlooked, though. They contribute in other, larger movements, and when neglected you can really stress the rest of your body. Like, people getting too caught up on traps and missing when they're not engaging their lats enough.

    What is this I don't even.
  • TubeTube Administrator, ClubPA admin
    Absolutely, it's a crucial exercise.

  • Dead LegendDead Legend Registered User regular
    DoctorArch wrote: »
    Peen (and anyone else who knows), didn't you recently put together a home gym?

    Wife and I were talking about putting one together so I don't have to leave early in the morning to get a workout in before work. If we go this route we would be setting up in our garage and estimate that a power rack, plates, bench and bar would be a good start (aside from rubber mats). Any thoughts based on what you put together?

    A rack is good. A bench is good but doesn't necessarily need to be bought right away, unless you absolutely have to bench, in which case I'd recommend an adjustable bench.

    Bar, get what works for you. Do you plan on doing any Olympic weightlifting movements? Do you plan on doing less dynamic movements? Would it interest or make your wife's life easier if she had a 15kg bar that's thinner in diameter?

    I went overkill on my rack because I plan on training people out of my garage eventually to supplement my income. You may find a smaller rack is fine for you.

    Building a platform out of plywood and bolting the rack to that is a relatively painless process, most difficult thing is cutting horsestall mats or any other rubber surface you plan on using.

    A Spud Inc. pulley system is sweet because it lets you do a few more movements than you'd normally be able to do at the house, and it's easy to set-up, move out of the way, and fairly cheap.

    Troll Craigslist for plates. If you're interested in dumbbells, this is also a good route to pick up odds and ends. If you want something that you can rig up to your rack and do different stuff with, bands are good as well.

    You'll probably spend more than you mean to, but if it helps just account for the money you would spend paying for the gym, as well as travel time, travel costs, ability to work out with your wife, impressing your neighbors with your grunts, etc.

    Jyardanam!ttens
  • m!ttensm!ttens Registered User regular
    You'll probably spend more than you mean to, but if it helps just account for the money you would spend paying for the gym, as well as travel time, travel costs, ability to work out with your wife, impressing your neighbors with your grunts, etc.

    For sure. My rowing machine was way over the cost of an annual gym membership but I've used it more in the last 3 months than I've been to the gym in the last 2 years. Part of that is just the fact that throwing on some shorts and a pair of trainers and walking into the basement is all I need to do to get to my "gym." I don't have to plan around stopping on the way home from work, or dealing with packing a bag to shower before work, and it keeps me much more accountable to follow a training regimen.

  • JarsJars Registered User regular
    "textured vegetable protein"

    yum

    my home gym cost about $20 and I think it's great. definitely easier to motivate yourself too when it's right there

  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    Yeah what DL said. I got this rack and their dips handles and it's held up fine, I've been using it for almost two years. I got moderately priced stuff from reputable vendors across the board and it's worked out fine, the biggest expense will probably be the plates themselves. I got mine from a gym that was clearing out their iron, found them on Craigslist. Having your own gym is great and totally worth it if you're serious.

  • DouglasDangerDouglasDanger PennsylvaniaRegistered User regular
    I went and checked out the local Y

    $35 a month

    Three blocks from my apartment

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  • Mr. ButtonsMr. Buttons Registered User regular
    Jars wrote: »
    "textured vegetable protein"

    yum

    my home gym cost about $20 and I think it's great. definitely easier to motivate yourself too when it's right there

    I don't know if that's a sarcastic yum or not, but I love TVP as a meat substitute. Great protein source and generally has good texture you can't get with tofu. Works anywhere that you'd use ground beef and can be seasoned to match whatever it is you need it to be. I'm actually trying to find a store locally that actually carries dry bags rather than these frozen seasoned ones

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