So I run a local meetup group, based just around exploring and doing fun things around my city (dallas). Try to keep it a good mix of active and non active events.
A friend kept asking me to set up a Dessert Crawl, where people would move from restaurant to restaurant trying different desserts and I jokingly said I would do it but also set up a competing Fitness Crawl. And then I kinda thought that sounded fun.
So far my fitness crawl idea is
1 mile run/walk
45 min kayaking
1 hour slow flow yoga
1 hour or so of indoor rock climbing
With 5 min or so of fitness workout between activities.
So I run a local meetup group, based just around exploring and doing fun things around my city (dallas). Try to keep it a good mix of active and non active events.
A friend kept asking me to set up a Dessert Crawl, where people would move from restaurant to restaurant trying different desserts and I jokingly said I would do it but also set up a competing Fitness Crawl. And then I kinda thought that sounded fun.
So far my fitness crawl idea is
1 mile run/walk
45 min kayaking
1 hour slow flow yoga
1 hour or so of indoor rock climbing
With 5 min or so of fitness workout between activities.
This sounds doable right?
I feel like I am pretty fit but that with no breaks would leave me pretty thrashed.
But maybe I am imagining going harder at the climbing and the kayaking then you are?
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
0
Options
AbsalonLands of Always WinterRegistered Userregular
I'm 5 feet 10 and come in at 154 lbs. I've always been slim with a good "frame" (broad shoulders, strong legs) but also humble muscles and weak core. Time to get definition. I did 90 minutes at the gym today and worked all over to find out what will retaliate the most tomorrow.
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
Diet. Everything else is gravy, just do what you enjoy.
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
Diet. Everything else is gravy, just do what you enjoy.
The terrible simple truth that occasional binge drinking is probably still too much, calorie and otherwise. (Pointing at self here, no one else)
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
Diet. Everything else is gravy, just do what you enjoy.
To add to this finding what you enjoy is huuuuuge. Nothing is worse than forcing yourself into an exercise you hate (say running for example.)
Had a friend who didn’t exercise for years because he thought it had to be weights and treadmills which he hated and now he is climbing 3-4 times a week.
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
Diet. Everything else is gravy, just do what you enjoy.
In addition to diet, I've had great luck with HIIT. There's a lot of science to back up how HIIT is better for fat loss than regular "jog at same speed for a long time" cardio.
That being said, diet should definitely be the primary focus.
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
Diet. Everything else is gravy, just do what you enjoy.
In addition to diet, I've had great luck with HIIT. There's a lot of science to back up how HIIT is better for fat loss than regular "jog at same speed for a long time" cardio.
That being said, diet should definitely be the primary focus.
I like stuff like HIIT just because the minutes to calories burned ratio tends to be really good, and I am a busy fellow.
What's the best way to change to a permanent healthy diet aimed toward a great body fat ratio with enough protein to maintain muscles capable of squatting at least 2x body weight while at the same time keeping metabolism at a high functioning level for a demanding, active job and lifestyle?*
* while minimizing the chance of a life changing orthopedic injury
Paladin on
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
Ugh, I went for a run on Monday and chafed my nips a bit. No biggie, yesterday I did weights so there wasn’t much friction, then today I put some bandaids over the boys to go running again. Thought everything was fine before I took my shirt off to shower and found it was all bloody - apparently the bandaids came off and I didn’t feel it. Gonna need to figure out another solution I guess.
I've heard good things about this intermittent fasting stuff too, people are showing good progress and seem to like it better than keto (getting away from keto to something healthier seems like a good thing). I really need to look into IF more.
not a doctor, not a lawyer, examples I use may not be fully researched so don't take out of context plz, don't @ me
Ugh, I went for a run on Monday and chafed my nips a bit. No biggie, yesterday I did weights so there wasn’t much friction, then today I put some bandaids over the boys to go running again. Thought everything was fine before I took my shirt off to shower and found it was all bloody - apparently the bandaids came off and I didn’t feel it. Gonna need to figure out another solution I guess.
I did this to myself last week rowing. Took about 5 days to heal up and not be tender.
Would recommend sticking to weights.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
I've heard good things about this intermittent fasting stuff too, people are showing good progress and seem to like it better than keto (getting away from keto to something healthier seems like a good thing). I really need to look into IF more.
just different ways to reduce calories really. i've been doing it for years. the main benefit though (there may or may not be benefits to fasting itself, but if they are they are minor) is that 1) you get used to eating less often and then deal better with hunger, and 2) if you have less time you can eat then it's likely you'll eat less overall
but i enjoy it, simplifies a lot of things for me. fewer meals to think about, and therefore fewer times to try to be healthy and etc
I've heard good things about this intermittent fasting stuff too, people are showing good progress and seem to like it better than keto (getting away from keto to something healthier seems like a good thing). I really need to look into IF more.
just different ways to reduce calories really. i've been doing it for years. the main benefit though (there may or may not be benefits to fasting itself, but if they are they are minor) is that 1) you get used to eating less often and then deal better with hunger, and 2) if you have less time you can eat then it's likely you'll eat less overall
but i enjoy it, simplifies a lot of things for me. fewer meals to think about, and therefore fewer times to try to be healthy and etc
It's more than that. There are benefits to IF that occur even if your diet remains isocaloric. The general gist is that there's an entire metabolic program that never gets activated in modern society, because (for most of us in the developed world, at least) we never go without food. Activation of this metabolic program leads to effects such as autophagy, mitochondrial biogenesis, increased insulin sensitivity, and others. These effects confer health benefits independent of caloric deficit. However, IF also pairs well with calorie restriction to lose fat more effectively.
There's more, but I'm at work and don't have the time. The general takeaway is the IF can allow you to reap a lot of the benefits of calorie restriction without having to restrict calories. It can be used with keto or any other diet, but it works as a standalone. If you take your exact diet, no changes, but eat it all in a 4-8 hour window each day, there are benefits to be gained.
"Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed)."
Now saying the IF stuff isn’t accurate; I just think it’s funny that when I was looking into dieting stuff a few years back it was all eat something every hour on the hour.
I am pretty close to IF already, eat everything in around a 10 hour window just due to preference, so it would be a pretty small change for me to make.
Edit: from the opening of that above article, hmm:
“Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.”
Edit 2: but then the rest of the article talks about the benefits of IF? Bwah? Weirdly written.
Now saying the IF stuff isn’t accurate; I just think it’s funny that when I was looking into dieting stuff a few years back it was all eat something every hour on the hour.
I am pretty close to IF already, eat everything in around a 10 hour window just due to preference, so it would be a pretty small change for me to make.
Edit: from the opening of that above article, hmm:
“Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.”
Edit 2: but then the rest of the article talks about the benefits of IF? Bwah? Weirdly written.
There's certainly issues with compliance, but that's true with any diet. Additionally, based on how it works, IF is going to be more effective the more 'broken' your metabolism is. Again though, that's somewhat true with any diet.
IF works for me because I am not super disciplined, and it's a lot easier for me to stick to a hard and fast "don't eat" rather than "eat, but only healthy stuff".
+2
Options
JimothyNot in front of the foxhe's with the owlRegistered Userregular
I don’t think those contradict each other:
1. Intermittent fasting is effective
2. It’s hard to stay on that wagon for a lot of people
If you can’t commit to fasting, maybe eating six small meals is how you can manage to control your appetite
Different things work for different people. The process that intermittent fasting allows can be real and also hard to achieve for a lot of people who can’t control their hunger.
I’ve been doing IF more or less, sometimes more strict sometimes more loosely for
Like at least 6-7 years
It works for me
There was a phase where sometimes I’d do the occasional 36 hour fast but very rarely
Now I just more or less approximate 16/8 which is easy
The main thing I noticed that was helpful though is after doing it for a while it was a lot easier to control hunger and tell when hunger was real hunger or just boredom / impulse
Your body can get used to a lot of things with some time
So you fast for 16 hours and eat your meals within an eight hour window?
Yeah, there are variants like 18/6 or 19/5. I think 16/8 is the most popular.
Some folks do 5/2 which is eat 5 days skip 2 (or eat minimally on those 2 days)
Edit:
While we are on the topic of diets I have a hard time planing to eat enough, it always feels like so much food. As a 5’10” guy I know I should be shooting for like 2k calories a day but I find it hard to hit more than like 1700 especially because I want to avoid eating processed foods.
If I could eat a 2,000 calorie pill every morning I would.
So you fast for 16 hours and eat your meals within an eight hour window?
Yeah, there are variants like 18/6 or 19/5. I think 16/8 is the most popular.
Some folks do 5/2 which is eat 5 days skip 2 (or eat minimally on those 2 days)
Edit:
While we are on the topic of diets I have a hard time planing to eat enough, it always feels like so much food. As a 5’10” guy I know I should be shooting for like 2k calories a day but I find it hard to hit more than like 1700 especially because I want to avoid eating processed foods.
If I could eat a 2,000 calorie pill every morning I would.
I mean, there's probably nothing wrong with not hitting 2K if you don't feel like you're suffering anything from lack of sleep/energy or having issues after workouts or something. I haven't hit 2K regularly since I changed my diet last year.
Try adding in some unprocessed snacks like nuts maybe?
Lost Salientblink twiceif you'd like me to mercy kill youRegistered Userregular
So apart from getting a sinus infection I felt pretty great in Spain, and lost weight despite not limiting myself when we had meals AND having sangria/wine/beer pretty much whenever possible - and now that I'm back in Singapore my stomach has been just suuuuper upset with me pretty much non-stop.
This paired with the fact that my brother's wedding is in November has me thinking I should rework my home diet and try to figure out what's causing my tummy distress. Does anyone have any breakfast go-to's that are healthy and can be put together without cooking in the mornings?
"Sandra has a good solid anti-murderer vibe. My skin felt very secure and sufficiently attached to my body when I met her. Also my organs." HAIL SATAN
0
Options
webguy20I spend too much time on the InternetRegistered Userregular
So apart from getting a sinus infection I felt pretty great in Spain, and lost weight despite not limiting myself when we had meals AND having sangria/wine/beer pretty much whenever possible - and now that I'm back in Singapore my stomach has been just suuuuper upset with me pretty much non-stop.
This paired with the fact that my brother's wedding is in November has me thinking I should rework my home diet and try to figure out what's causing my tummy distress. Does anyone have any breakfast go-to's that are healthy and can be put together without cooking in the mornings?
Im a huge fan of overnight oats. You can make a batch that will last all week. Here are some recipes that I've liked.
So apart from getting a sinus infection I felt pretty great in Spain, and lost weight despite not limiting myself when we had meals AND having sangria/wine/beer pretty much whenever possible - and now that I'm back in Singapore my stomach has been just suuuuper upset with me pretty much non-stop.
This paired with the fact that my brother's wedding is in November has me thinking I should rework my home diet and try to figure out what's causing my tummy distress. Does anyone have any breakfast go-to's that are healthy and can be put together without cooking in the mornings?
Im a huge fan of overnight oats. You can make a batch that will last all week. Here are some recipes that I've liked.
I did eggs baked in muffin tins (a dozen at a time or whatever, ate them with english muffins) for about 2 years. It worked pretty well.
+1
Options
Brovid Hasselsmof[Growling historic on the fury road]Registered Userregular
I've gained 10kg in the last year. And I don't really know why because before that I was in SA never doing any exercise and now while I still don't do a huge amount I do walk 4 hours a day 5 days a week for work. I don't really eat a crazy amount, and I drink 2-4 pints of beer a week which is same as ever. I don't know if it's the HRT or just getting older.
0
Options
Donovan PuppyfuckerA dagger in the dark isworth a thousand swords in the morningRegistered Userregular
I've gained 10kg in the last year. And I don't really know why because before that I was in SA never doing any exercise and now while I still don't do a huge amount I do walk 4 hours a day 5 days a week for work. I don't really eat a crazy amount, and I drink 2-4 pints of beer a week which is same as ever. I don't know if it's the HRT or just getting older.
I've gained 10kg in the last year. And I don't really know why because before that I was in SA never doing any exercise and now while I still don't do a huge amount I do walk 4 hours a day 5 days a week for work. I don't really eat a crazy amount, and I drink 2-4 pints of beer a week which is same as ever. I don't know if it's the HRT or just getting older.
Posts
A friend kept asking me to set up a Dessert Crawl, where people would move from restaurant to restaurant trying different desserts and I jokingly said I would do it but also set up a competing Fitness Crawl. And then I kinda thought that sounded fun.
So far my fitness crawl idea is
1 mile run/walk
45 min kayaking
1 hour slow flow yoga
1 hour or so of indoor rock climbing
With 5 min or so of fitness workout between activities.
This sounds doable right?
I feel like I am pretty fit but that with no breaks would leave me pretty thrashed.
But maybe I am imagining going harder at the climbing and the kayaking then you are?
I've changed my diet, cut my beer drinking way down
I'm sort of in shape, in that I go to the gym and run the occasional 5k
What's the best way to lose weight? Cardio?
There are lots of treadmills, which I don't like to run on, lots of elliptical machines, which I don't mind, and a few stationary bikes at the planet fitness I visit
Diet. Everything else is gravy, just do what you enjoy.
The terrible simple truth that occasional binge drinking is probably still too much, calorie and otherwise. (Pointing at self here, no one else)
but i did no cardio then really
cardio just makes me hungrier and then i eat more
lifting and diet for me
(drinking is such an easy source of excess calories but it is so easy to do)
To add to this finding what you enjoy is huuuuuge. Nothing is worse than forcing yourself into an exercise you hate (say running for example.)
Had a friend who didn’t exercise for years because he thought it had to be weights and treadmills which he hated and now he is climbing 3-4 times a week.
Find what sparks joy
Four days a week, alternate days of strength training and cardio work
I did 30 minutes of cardio today, half elliptical machine and half bike
I was soaked with sweat
Feels good, y'all
But I just don't like enough dishes to make it but seem monotonous...
This is why I do bulk cooking / meal prep.
I hate dishes so I cook up several meals on one go to minimize on that while still getting the health and cost benefits.
In addition to diet, I've had great luck with HIIT. There's a lot of science to back up how HIIT is better for fat loss than regular "jog at same speed for a long time" cardio.
That being said, diet should definitely be the primary focus.
I like stuff like HIIT just because the minutes to calories burned ratio tends to be really good, and I am a busy fellow.
* while minimizing the chance of a life changing orthopedic injury
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
I will give this program a try for a month or two
Stay away from beer
Eat lots of veggies and limit carbs
See how it goes
I did this to myself last week rowing. Took about 5 days to heal up and not be tender.
Would recommend sticking to weights.
just different ways to reduce calories really. i've been doing it for years. the main benefit though (there may or may not be benefits to fasting itself, but if they are they are minor) is that 1) you get used to eating less often and then deal better with hunger, and 2) if you have less time you can eat then it's likely you'll eat less overall
but i enjoy it, simplifies a lot of things for me. fewer meals to think about, and therefore fewer times to try to be healthy and etc
It's more than that. There are benefits to IF that occur even if your diet remains isocaloric. The general gist is that there's an entire metabolic program that never gets activated in modern society, because (for most of us in the developed world, at least) we never go without food. Activation of this metabolic program leads to effects such as autophagy, mitochondrial biogenesis, increased insulin sensitivity, and others. These effects confer health benefits independent of caloric deficit. However, IF also pairs well with calorie restriction to lose fat more effectively.
-Intermittent Fasting Increases AMPK and SIRT1 Activation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616265/
https://www.ncbi.nlm.nih.gov/pubmed/29107506
https://www.ncbi.nlm.nih.gov/pubmed/28242816
https://www.ncbi.nlm.nih.gov/pubmed/27576532
AMPK / Sirt1 Signaling
-AMPK Controls Mitochondrial Homeostasis Through Mitophagy and Mitochondrial Biogenesis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5601463/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852862/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5780224/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5830108/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4860108/
-SIRT1 Levels Are Inversely Correlated With Fat Storage
https://www.ncbi.nlm.nih.gov/pubmed/18560370
https://www.ncbi.nlm.nih.gov/pubmed/27378396
-SIRT1 Can Moderate Inflammation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661114/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959854/
-Intermittent Fasting Decreases Insulin Resistance and Improves Glucose Tolerance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5990470/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123758/
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22449
-Intermittent Fasting Confers Metabolic Benefits Independent of Caloric Restriction
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5718973/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5674160/
-Isocaloric Intermittent Fasting Leads to Fat Loss Without Compromising Muscle Mass in Resistance-Trained Individuals
https://www.ncbi.nlm.nih.gov/pubmed/31268131
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
There's more, but I'm at work and don't have the time. The general takeaway is the IF can allow you to reap a lot of the benefits of calorie restriction without having to restrict calories. It can be used with keto or any other diet, but it works as a standalone. If you take your exact diet, no changes, but eat it all in a 4-8 hour window each day, there are benefits to be gained.
Is something this simple actually effective?
"Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed)."
https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
I am pretty close to IF already, eat everything in around a 10 hour window just due to preference, so it would be a pretty small change for me to make.
Edit: from the opening of that above article, hmm:
“Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.”
Edit 2: but then the rest of the article talks about the benefits of IF? Bwah? Weirdly written.
There's certainly issues with compliance, but that's true with any diet. Additionally, based on how it works, IF is going to be more effective the more 'broken' your metabolism is. Again though, that's somewhat true with any diet.
IF works for me because I am not super disciplined, and it's a lot easier for me to stick to a hard and fast "don't eat" rather than "eat, but only healthy stuff".
1. Intermittent fasting is effective
2. It’s hard to stay on that wagon for a lot of people
If you can’t commit to fasting, maybe eating six small meals is how you can manage to control your appetite
Different things work for different people. The process that intermittent fasting allows can be real and also hard to achieve for a lot of people who can’t control their hunger.
Like at least 6-7 years
It works for me
There was a phase where sometimes I’d do the occasional 36 hour fast but very rarely
Now I just more or less approximate 16/8 which is easy
The main thing I noticed that was helpful though is after doing it for a while it was a lot easier to control hunger and tell when hunger was real hunger or just boredom / impulse
Your body can get used to a lot of things with some time
Yeah, there are variants like 18/6 or 19/5. I think 16/8 is the most popular.
Some folks do 5/2 which is eat 5 days skip 2 (or eat minimally on those 2 days)
Edit:
While we are on the topic of diets I have a hard time planing to eat enough, it always feels like so much food. As a 5’10” guy I know I should be shooting for like 2k calories a day but I find it hard to hit more than like 1700 especially because I want to avoid eating processed foods.
If I could eat a 2,000 calorie pill every morning I would.
I mean, there's probably nothing wrong with not hitting 2K if you don't feel like you're suffering anything from lack of sleep/energy or having issues after workouts or something. I haven't hit 2K regularly since I changed my diet last year.
Try adding in some unprocessed snacks like nuts maybe?
This paired with the fact that my brother's wedding is in November has me thinking I should rework my home diet and try to figure out what's causing my tummy distress. Does anyone have any breakfast go-to's that are healthy and can be put together without cooking in the mornings?
"Sandra has a good solid anti-murderer vibe. My skin felt very secure and sufficiently attached to my body when I met her. Also my organs." HAIL SATAN
Im a huge fan of overnight oats. You can make a batch that will last all week. Here are some recipes that I've liked.
https://wholefully.com/8-classic-overnight-oats-recipes-you-should-try/
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Hello way to add some calories to my diet
Maybe you're putting on some muscle?
God I hope so