OT: Summer Fitness Thread

[darko]

I'm hungry as soon as I wake up.

 

[GoAwayPanarin]

I'm hungry as soon as I wake up.

Yeah you're Aussie and ass backwards so this doesn't surprise me.

 

[darko]

Yeah you're Aussie and ass backwards so this doesn't surprise me.

True but at least I'm not Dutch.

 

[broadwayblue]

Damn, hope you're ok. Did you report the assault?

Thanks. I'm ok. Just a bit shaken up. Have some scrapes on my hands and a sprained/bruised knee. All things considered it, I am actually lucky it wasn't worse.

Group Of Teens Ambushes UES Man On Park Avenue, Police Say

 

[will1066]

Thanks. I'm ok. Just a bit shaken up. Have some scrapes on my hands and a sprained/bruised knee. All things considered it, I am actually lucky it wasn't worse.

Group Of Teens Ambushes UES Man On Park Avenue, Police Say

Good you're ok.

Hope they get those cretins from the video.

 

[Captain Lindy]

Thanks. I'm ok. Just a bit shaken up. Have some scrapes on my hands and a sprained/bruised knee. All things considered it, I am actually lucky it wasn't worse.

Group Of Teens Ambushes UES Man On Park Avenue, Police Say

I'm so sorry this happened to you. I'm glad you're okay.

 

[Captain Lindy]

If you're getting newbie gains, I recommend getting extra protein from post-workout shakes, and maybe pre- also. Sounds like this is the right time, when your body is adapting. Some whey protein, 20-25 grams, within 30 minutes after working out will intensify your muscle protein synthesis periods. Right after working out is when your muscles are damaged and need the nutrients to start making repairs (synthesis).

You don't really need more than 20-25 g of protein per sitting. The body does not intake more than that at one time. Since you're at two meals per day, another helping of protein will help. Personally, I think 8 hours between meals is long and you could graze on something like nuts or have a yogurt between 12 and 8.

Also you don't need to have the extra protein on non-workout days. But you might need the extra protein on non-workout days in the beginning, when you're having initial gains. After that initial gain period, your body has adapted and the extra protein on non-workout days, when you're not moving, just means extra calories and fat gain. Add the protein within 30 minutes of working out and within 24 hours of the workout. Beyond that, your body is for the most part through with recovery and really doesn't require the extra protein.

At least it works for me in my case.

If you want to lose weight, which sounds like the priority, you need a caloric deficit. That's a must. Restricting to two meals a day is probably helping. Exercise takes away less calories than you think. The best way to reduce calories is to eat less. Eat less but eat stuff that gives you your required macros.

There's way too much information out there because I hear that if you do calorie deficit then it slows down metabolism. I get so confused. Being a woman it's REALLY hard to lose weight. If I told you my weight you'd think I looked like a blob but I have been doing isometric-type exercises all my life so I have a lot of muscle tone. I still want to lose about 20 pounds though. I worry about looking like a blob in the near future. Female paranoia, I guess.

 

[darko]

Thanks. I'm ok. Just a bit shaken up. Have some scrapes on my hands and a sprained/bruised knee. All things considered it, I am actually lucky it wasn't worse.

Group Of Teens Ambushes UES Man On Park Avenue, Police Say

That's f***ed up. Glad you are ok and hope they catch the thugs.

On a lighter side of things. 'A man was attacked while walking'. I thought you went for a run

 

[GoAwayPanarin]

There's way too much information out there because I hear that if you do calorie deficit then it slows down metabolism. I get so confused. Being a woman it's REALLY hard to lose weight. If I told you my weight you'd think I looked like a blob but I have been doing isometric-type exercises all my life so I have a lot of muscle tone. I still want to lose about 20 pounds though. I worry about looking like a blob in the near future. Female paranoia, I guess.

Gymnast?

 

[will1066]

There's way too much information out there because I hear that if you do calorie deficit then it slows down metabolism. I get so confused. Being a woman it's REALLY hard to lose weight. If I told you my weight you'd think I looked like a blob but I have been doing isometric-type exercises all my life so I have a lot of muscle tone. I still want to lose about 20 pounds though. I worry about looking like a blob in the near future. Female paranoia, I guess.

Caloric deficit is expending more energy (out) than consuming energy. There's a metabolic rate when you're resting and haven't eaten, basal metabolic rate. There's a metabolic rate when you're digesting and processing food. And there are rates for when you're exercising and when you're doing everyday stuff (in motion). Most of the time, you're in basal metabolic rate, and that is determined by everything from gender, hormones, muscle to fat ratio, age, to genes. The nature of your thyroid means how much hormones you produce, which means how much energy you spend to produce them. Even where you live. Keeping warm in cold environments makes you spend more energy (burning calories to prevent body temperature from falling). So eating less means less frequent times your body is spending higher rates of energy to process food. But you can keep your metabolism up in other ways.

Anyway, I'm not an expert. I stayed at a Holiday Inn last night. But really I bought a "bookazine" while abroad called Human Body Myths Busted. Wonder if it's on Amazon. Has tons of useful info.

 

[Trxjw]

This may be one of those "everyone's different" kind of things but I've never been successful with breakfast. I find that breakfast slows me down in the morning and makes me hungrier throughout the day. I have a couple cups of coffee, which carries me to lunch. Workout after work, about six hours after lunch, then a big dinner. I like to go to bed feeling full, so this schedule works for me in that regard too.

Same. For the longest time I forced myself to eat breakfast because I kept hearing how important it is, but I actually felt sluggish with a large breakfast in my stomach and eating a smaller breakfast just made me start craving lunch well before noon. Adopting intermittent fasting has really become an easy lifestyle change for me because I can skip breakfast without missing a beat.

The only side-effect is that I do a lot more "breakfast for dinner" meals because I love eggs.

 

[Vinny DeAngelo]

Same. For the longest time I forced myself to eat breakfast because I kept hearing how important it is, but I actually felt sluggish with a large breakfast in my stomach and eating a smaller breakfast just made me start craving lunch well before noon. Adopting intermittent fasting has really become an easy lifestyle change for me because I can skip breakfast without missing a beat.

The only side-effect is that I do a lot more "breakfast for dinner" meals because I love eggs.

Breakfast for dinner is the greatest thing ever! I do it atleast 3 times a week

 

[Jabroni]

Same. For the longest time I forced myself to eat breakfast because I kept hearing how important it is, but I actually felt sluggish with a large breakfast in my stomach and eating a smaller breakfast just made me start craving lunch well before noon. Adopting intermittent fasting has really become an easy lifestyle change for me because I can skip breakfast without missing a beat.

The only side-effect is that I do a lot more "breakfast for dinner" meals because I love eggs.

The Sunday Brunch comes in handy here, a nice western omelette.

 

[darko]

Breakfast for dinner is the greatest thing ever! I do it atleast 3 times a week

And @ZuccsFluffierFluffer calls me ass backwards.

 

[Captain Lindy]

Gymnast?

Yes. In my high school days and I have always worked out with light weights and have been doing muscle toning just about every day.

 

[Crease]

Breakfast for dinner is the greatest thing ever! I do it atleast 3 times a week

When I'm cutting one of my go-to dinners is a huge salad with couple fried eggs on the side. A little salt, pepper, oregano and red pepper flakes on the yolks and I'm set. Protein shake or cottage cheese for dessert and I'm full until lunch the next day.

 

[will1066]

Same. For the longest time I forced myself to eat breakfast because I kept hearing how important it is, but I actually felt sluggish with a large breakfast in my stomach and eating a smaller breakfast just made me start craving lunch well before noon. Adopting intermittent fasting has really become an easy lifestyle change for me because I can skip breakfast without missing a beat.

The only side-effect is that I do a lot more "breakfast for dinner" meals because I love eggs.

Breakfast was started as a meal in ancient times for day laborers who were working physically before the sun came up. It was for them to refuel. Most of us work office jobs, so breakfast is not something that must happen. Eat if you feel you need to, and vice versa.

Breakfast being the most important meal of the day is a myth. Again, I got this info from the Human Body Myths Busted bookazine I bought.

 

[broadwayblue]

That's ****ed up. Glad you are ok and hope they catch the thugs.

On a lighter side of things. 'A man was attacked while walking'. I thought you went for a run

Thanks. I am feeling better.

I think you were joking, but I went on my run earlier in the day. Hopefully my knee is better by the weekend so I can get running again.

 

[GoAwayPanarin]

Yes. In my high school days and I have always worked out with light weights and have been doing muscle toning just about every day.

You gymnasts are crazy. Super athletes.

Also a prime example of why people shouldn't scoff at bodyweight workouts. Gymnasts rarely lift weights and they're amongst the strongest and most explosive athletes on the planet.

 

[kovazub94]

Reading this thread one again would discover that there's no a single plan that fits everyone, or more like there's more than just method to get in shape.
So a couple of personal points:
1. I hate working out feeling full even if there's been 1.5-2 hours since my last meal. I typically workout in the morning (or afternoon during lunch break) so I don't mind a big dinner the night before with virtually nothing when I get up in the morning other than coffee. If your dinner is a healthy meal I don't see an issue.

2. I do weight myself more or less daily but I DON'T care about day-to-day fluctuations. I have no emotions about the number, it's kind of like tracking your calories intake - just data. What I look at is a trend in a longer period, like a couple of weeks.

3. I do both weight and cardio training and always try to vary each as much as possible. After getting hit by a car two years ago I no longer can enjoy running but discovered a rowing machine.

4. Your older self will thank you for not forgetting to warm up and stretch and not sacrificing a form for heavier weight.

 

[Captain Lindy]

You gymnasts are crazy. Super athletes.

Also a prime example of why people shouldn't scoff at bodyweight workouts. Gymnasts rarely lift weights and they're amongst the strongest and most explosive athletes on the planet.

I was never on the level of competition (balance beam phobia) or anything. I just did it because I really enjoyed it.

 

[Captain Lindy]

Oops.

 

[True Blue]

Also a prime example of why people shouldn't scoff at bodyweight workouts. Gymnasts rarely lift weights and they're amongst the strongest and most explosive athletes on the planet.

There are a few gymnasts that workout with me. The ease of handstand push ups and muscle ups is simply amazing. Even how they kip with ease.

 

[Vinny DeAngelo]

There are a few gymnasts that workout with me. The ease of handstand push ups and muscle ups is simply amazing. Even how they kip with ease.

I've always struggled with body weight type exercises. My strength compared to my body weight was always an hindrance..

I'm starting to get stronger and lose weight and have been able to do pushups easier and easier. My biggest struggle has always been pull ups and body weight dips.

Are improving on those exercises about practice or overall strength? I noticed for pushups it was about building the auxiliary muscles involved in the movement and it became easier.

I think I'm going to start doing the assisted pullups to try to work on that strength

 

[True Blue]

Are improving on those exercises about practice or overall strength? I noticed for pushups it was about building the auxiliary muscles involved in the movement and it became easier.

I think I'm going to start doing the assisted pullups to try to work on that strength

The answer is both. You build strength through repetition. But that may require assistance, which is fine. Take pullups for instance. First see if you can hang from a bar? Can you free hang for a minute?
Hanging from the bar builds strength. Then there are bands, all with different degrees of thickness. Do a set of 3 with 3 different bands. Can you take the thickest and to 10-12? Then do the next thickest for 8-10. Then do the least thickest for 6-8. Do not move to a less thick band until you can do all 3 sets, with the prescribed amounts. Eventually you get down to your hardest set being with no bands. You continuously build. Eventually you do weighed pullups. Then are chest - to - bars. Then you can start to kip and build reps.

Or you just jump straight into Murph and see what you can do.........