In Fitness and in Health
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@mclaincausey As I’ve gotten older (52 now) I’ve started to focus my fitness on retaining muscle mass…so strength training multiple times a week. Pepper in yoga and some hiit stuff and that’s about it. And I walk the dog a couple miles daily. I’ve lost about 12 lbs since March and I think that the biggest reason was quitting drinking alcohol. Like you mentioned it has so many unintended negative consequences. I also still practice intermittent fasting though I’ve read some studies that put its efficacy into question. Now that warmer weather is here, however, I’ve been having a good beer now and then. One last thing is that for me, the number one benefit of consistent exercise has been the positive effect on my mental health. Everything is better. Full stop
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I have a lot more fun socially without the shame that followed my sporadic over-inebriation. Think my memory is better too.
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IF may or may not have the benefits touted. What it definitely does for me is remove a grazing window so I do tend to take in fewer calories. I also think that it helps burn fat instead of carbs to go into cardio on an empty stomach.
Weight training is crucial. I miss barbell exercises and need to get back under one instead of just adjustable dumbbells and body weight exercises at home. @SKT
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@mclaincausey 100% on IF. I don’t miss breakfast (usually) and I absolutely feel better during the day. The only thing I’m really starting to be conscious of now is to make sure I’m eating enough protein.
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@mclaincausey I used to do IF for several years while I was not yet into endurance sports and rather lifting and playing American football. It helped me getting into single digit body fat percentages due to „skipping“ a meal (calorie in vs calorie out).
And yes, it helps the body to utilise fat better as a fuel source, but don’t confuse fat burning efficiency with burning body fat. Fats and carbs are fuel sources, completely independent from your body fat.
My diet changed to being more carb and protein focused since I fell like my body needs the energy on hard training days. -
Yes they’re fuel, and you need fuel to work out. If you do fasted cardio, your body must look to glycogen or stored fat for fuel. Hopefully that will reduce body fat.
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I did a 120 hour fast last year, which dropped 4kgs of fat (weight loss after re-feeding). I carried on weight training (with around 50% intensity compared to normal) and easy cardio (again, taking it easy - HR Zone 3 or the low-end of 4 for those that know what that means) throughout. Other than water, I had black coffee, 2x daily salts (one sachet during exercise, one in the evening), and that was it during the fast.
It was effective, and after that keeping to a restricted eating window of 4 hours per day on most days since then has been an absolute doddle.
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My routine is simple. I workout, 5 days per week (45 min sessions) with light weights. I also walk 11000 steps a day (about 7km).
The older I get, the more I focus on healthy diet.
For me, flexibility and holding a healthy weight is something I’ve always been committed to.
Last, AB’s are made in the kitchen and not in the gym as they say.
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@Brandrea said in In Fitness and in Health:
Last, AB’s are made in the kitchen and not in the gym as they say.
This is so true.
However… brownies are also made in the kitchen so I’m torn.
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@Matt brother from another mother
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Mostly procrastinating my afternoon workout but wanted to share some of my favorite exercise accessories.
Airex Corona mat. You can use it for yoga (and it is advertised as such) but the extra foam makes for a very humbling experience -simple balancing poses are more challenging due to less stability. We love it for core workouts or any exercises that require you to be on the floor. The foam padding they use is more than worth the high price point.
Pso Rite. Both pieces are more or less mid evil torture devices. The black u shaped one is for loosening up the psoas muscle. I could not recommend looking into this more if you are experiencing tight hip flexors or a tight lower back. The hungry hippo teeth looking one is great for releasing muscle tension and knots around your traps/upper back.
Versa Grips. I never bought into wrist straps mostly because wraps were too much a hassle and just figured id get the added benefit of improving grip strength going wout. If you are experiencing grip failure before your target muscle burns out, give these a look. I find myself using for just about all my “pulling” exercises now.
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I just recently got back into running again. Used to run long distance in high school and fizzled out with running semi regularly maybe 15 or so years ago. Also just picked up a punching bag and some gloves on the local used market.
I think I’m going to get into a regular routine that mixes running, biking, and boxing.
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Trying to get some good reps at 30” as a warmup this morning -
Wondering if anyone has a treadmill recommendation? Just started doing a little research and have looked at Nordictrack, Sole and Peloton. Any information appreciated!
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@Alex has the Iron Gym been popular with the crew since you set things up?
I can see you're looking in great shape
“𝑁𝑒𝑣𝑒𝑟 𝑙𝑒𝑡 𝑡ℎ𝑒 𝑓𝑢𝑡𝑢𝑟𝑒 𝑑𝑖𝑠𝑡𝑢𝑟𝑏 𝑦𝑜𝑢. 𝑌𝑜𝑢 𝑤𝑖𝑙𝑙 𝑚𝑒𝑒𝑡 𝑖𝑡, 𝑖𝑓 𝑦𝑜𝑢 ℎ𝑎𝑣𝑒 𝑡𝑜, 𝑤𝑖𝑡ℎ 𝑡ℎ𝑒 𝑠𝑎𝑚𝑒 𝑤𝑒𝑎𝑝𝑜𝑛𝑠 𝑜𝑓 𝑟𝑒𝑎𝑠𝑜𝑛 𝑤ℎ𝑖𝑐ℎ 𝑡𝑜𝑑𝑎𝑦 𝑎𝑟𝑚 𝑦𝑜𝑢 𝑎𝑔𝑎𝑖𝑛𝑠𝑡 𝑡ℎ𝑒 𝑝𝑟𝑒𝑠𝑒𝑛𝑡.”
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@T4920 thats sweet of you, if only it were true
I spent most of May-July on the road in the US/EU and Japan/China so I have been piling on the weight from meals out too often, but have been back in the swing of things exercise wise for a month or so nowThe gym is pretty popular, yes. 7 / 16 staff are using it regularly and 1 more is likely to 'join' next month.
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@Alex nah for real, I thought you were looking slimmer and more muscular in some recent pics on the WAYWT thread.
Glad it's getting some use, looks like a great set up!
I upped my cardio and started lifting again about three months ago because because I didn't like how I looked in some IH tees I bought.
They look great now, but now I'm getting a bit too bulky for some of my smaller shirts!
Just can't win can ya...
