In Fitness and in Health
-
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.
-
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.
-
@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.
-
@Matt brother from another mother
-
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.
-
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.
-
@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.
-
@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...
-
I never thought I would contribute to this thread. I have been relatively lucky genetically, so my health has been OKish. BUT, I am 68 and last May when I went fishing in Oman, the hip I replaced played up. I reasoned that the guy who replaced it knew what he was doing so it was probably a muscle (or lack of, issue).
So I hit the gym.
My goal was/is to build up my strength and especially my glutes, legs, lower back and grip strength (all vital for the fishing I do).
A great forum member found out what I was doing and gave me some brilliant advice. So I have been working on his regime of increasing my lower back strength. Back presses with weights.
A couple of weeks ago, I felt that I was strong enough to start deadlifting. But it scared me shitless because I knew how to spell it, but that was about it. So I have got a PT (Brett) to specifically work on deadlift form.
Never lifted before.
Couple of weeks ago, I had my first lesson I did 75kg - I weigh 85, 2 days ago I did 85, so I am at bodyweight. And feeling good about it. I'm doing a shit load of accessory exercises and others that I just like doing.
Next target 100kg.
-
Bodyweight deadlift at the tender age of 68 is a big deal and a milestone. You will hit 100kg before you know it. And you are very welcome. Great to see the progress you made in a short period of time.
-
For years I swore I’d never lift weights. I hated the gym, and mainly did cardio, then dropped it completely in favor of mountainbiking.
Then, when my youngest was about two years old (six years ago) I put her in her pram while she was sleeping. I had to bend down to do it, and I almost never got back up. My lower back was stuck.
So I went to a physiotherapist who convinced me that lifting free weights were the way to go if I wanted to increase core strength and mobility. And that included deadlifting.
And to my great surprise I found that I really liked it. I still prefer road biking (it replaced the mountainbiking a few years back) and playing Padel, so I mainly lift in the winter. My records stink though, I’ve acquired a nasty habit of injuring my ribs every time I get into a really good rhythm (not in the gym, twice on water slides, once on my commuter bike and once doing gardening). But there is a magic to deadlifting that is quite addictive.
-
I can tag on to the shout out to @yannis and have been meaning to do so, regarding the low back strengthening. Yannis turned me on to the Low back ability program and I’ve been at it with consistency and focus the last 4-5 weeks. I’ve seen clear and notable progress with my low back pain issues.
Before I could make it to about 1pm in the work day before my lower back was killing me. I had two weeks of vacation during the holidays and I started my first day off. I’ve been back to work for two weeks and have not had any flare ups so far. Can’t thank you enough, Yannis. Feeling better and maintaining progress are the greatest motivators to staying committed to rehabbing and strengthening my back. Feeling the most optimistic I’ve been in 6 months.
