SSA's Daily fitness iHop

[Aaron Clinton 2,372]

Steady state cardio is difficult if you are not motivated and don't have loads of time.  Lately, I've been mostly Keto food wise and I have slipped below 200 for the first time in 20 years.

[ManzKea 152]

5 hours ago, nigel said:

2 years ago i tried to get into jogging with my oldest son.  We were doing an average of 1.5 - 2 miles a day 4-5 times per week.  

We were going at his pace (he was 7 at the time)  so too slow ofa pace for my stride, but we averaged 15 - 18 minutes per jog.

I tried getting out on my own a couple of times, and once did a 4 mile jog with a friend, but just couldn't find the motivation for continuing.

Having a partner there helps a bunch. Especially someone on par with you. So y’all can gain together and push each other for the better 

[mrray13 30]

It's definitely hard to stay motivated to run. Lifting is easy, but running? 

[nigel 148]

I generally lift 5-6 days/week.  It's just so ingrained into my schedule at this point there is no requirement for motivation anymore.  

I have coworkers who ask me about how i stay motivated to do weight training, and i always tell them that it's not motivation (as the reason to get motivated will change as you change) but rather dedication and consistency.

[mrray13 30]

Except for planned rest days, I don't know what to do with myself if I don't lift. And honestly, running everyday I lift has ingrained that into the routine. Although I cripe, I look forward to it. Being an asthmatic, I know every minute running is only helping me out! Not too mention when the bad guys are confused as fuck that the old guy is still on their heels, lol.... 

[ManzKea 152]

The more you run the better you’ll get. And weight lifting is cool to. It’s trying to get gains that’s hard for me. I end up just doing enough to maintain lol. Gotta change my mindset. I’m just trying to hit my reps and sets rather than trying to push myself if I go the weight I know I won’t meet the reps and set so I end up backing down to that comfortable point 

[nigel 148]

On 03/02/2018 at 1:30 PM, mrray13 said:

Except for planned rest days, I don't know what to do with myself if I don't lift. And honestly, running everyday I lift has ingrained that into the routine. Although I cripe, I look forward to it. Being an asthmatic, I know every minute running is only helping me out! Not too mention when the bad guys are confused as fuck that the old guy is still on their heels, lol.... 

Assuming you're a LEO then.  Same here, except im a CO so not so much focus on extended running, as there are many barriers to stop them, more just need the strength to gain control.

[dem beats 1,223]

My workouts suck now.  Kcal depletion is finally catching up.

 

Cardio every morning.  Elliptical gets a promised 5 min of that.  I do interval to get my heart rate up and then either walk, stay on the elliptical for max heart rate, or if it's a long cardio day, sometimes 90+ min on 75-100% resistance.

 

Every day I do a dumbbell routine of 6 reps and it's a full body circuit.  I aim for a minimum of 3 circuits a day.  I do chin ups or pull ups, and squat 135 every evening.

 

For heavy lifting I break into a 4 day 3 way split.  Every week one body part gets hit 2 times.  It's been tough to keep myself honest on this.  Some times my overall workouts suffer, so when I'm to weak to lift heavy I aim for total volume and time under tension.  

 

Yoga at least 3 days a weak but it's next to worthless now.  My posture is almost back to acceptable, but I'm going to need help to got much further.  My hips complex is a hot mess even without the extra 240 pounds.

 

I'll be excited when I can unrestrict my food and hopefully gain some of that lost strength back.  Losing muscle mass is hard mentally.

[nigel 148]

That's a ton of physical excercise/day/week...

 

I aim for about 45 min - 1 hour of strength training 5 days/week then volleyball for 1.5 hours tuesday night and try for about 20 min cardio at least 1-2 times/week otherwise.

And i don't count calories at all, I just eat an amount that makes me feel full.  I try to keep it fairly healthy as best i can, but don't shy away from things like pizza or burgers either.

[dem beats 1,223]

I'm underemployed at the moment, but even so, my vocations don't require any bicep, just tongue muscles talking people out of their hard earned bitcoinz, Kanookiestan Pesos, or American dollhairs.

 

The rest of my day includes YouTube, and maybe some pornhub action.  lol

 

You gents have jobs that require you to walk and move, and sometimes smash faces and whatnot so you get a bit more through the day.  Even when I wore a suit I had to find a way to get movement in without sweating so I relied on a lot more walking and really really mild lifting.

 

When I was a youngster I would walk on my hands at work.  That would freak a customer out if they came in for it.

 

lol

Edited February 5, 2018 by dem beats

[dem beats 1,223]

15x3-5 half deads today.  Back feels straight as an arrow. 

 

4x6 bent over rows. Half deads killed me.

 

 

Lower Back, legs, and psoas flow x 3 yoga after the rows then a mile walk because I didn't do enough cardio.  Was on the phone while spinning and couldn't get my heart up while talking.

Edited February 7, 2018 by dem beats

[mrray13 30]

On 2/5/2018 at 4:31 AM, nigel said:

Assuming you're a LEO then.  Same here, except im a CO so not so much focus on extended running, as there are many barriers to stop them, more just need the strength to gain control.

Almost 10 years LEO now, and fixing to up my activity as I'm moving to a larger department, pending the remaining psych interview (just completed a 900 question written interview) and medical exam. Passed the physical abilities exam. New department is a Department of Public Safety , so I will get cross trained in firefighting. Took the entire physical abilities test in full turn out gear, except 1 mile run. Heart rate never got above 150, so I know the lifting/running is working.

 

Now to lose this stubborn ass spare tire. 

[dem beats 1,223]

On 2/5/2018 at 8:20 AM, nigel said:

That's a ton of physical excercise/day/week...

 

I aim for about 45 min - 1 hour of strength training 5 days/week then volleyball for 1.5 hours tuesday night and try for about 20 min cardio at least 1-2 times/week otherwise.

And i don't count calories at all, I just eat an amount that makes me feel full.  I try to keep it fairly healthy as best i can, but don't shy away from things like pizza or burgers either.

Also... I have tiger blood.

 

[dem beats 1,223]

More than dropping the 240 pounds, my resting heart rate drop is nice.

 

While I don't feel much better, knowing that those co-morbidity factors are reduced is really nice.

[dem beats 1,223]

Low strength and exhausted. Modified all my work outs with less weight so I could still bet it done.

 

Opting for dumbbell squats and doing my chin ups early.  I couldn't even incline 225 for 2.  Usually I can hit 6 with a big calorie deficit.

Best case scenario for when the GI and lower back aren't cooperating.

[nigel 148]

always sucks having to modify routine to account for exhaustion whatever the reason.

Major calorie deficits suck.  Low back and GI issues suck.  Hope things get back on the up and up.

 

I've recently started doing 6 day/week workouts.  Still doing the basic chest/back/leg/shoulder/arm  mon - fri routine.  But have now added in deadlift Saturdays as I found doing them on either leg or back day was just too much.  Working much better this way, and then I just quickly do some bi/tri low weight/high rep feeder work and some forearm stuff to fill out my gym time (as my arms seem to be my worst non-responders and don't want to grow/change).

 

Sundays I still keep as a rest day.  Body needs time off, and proper rest still.

Edited February 11, 2018 by nigel

[frogcase2002 393]

Anyone got any tips on starting some sort of routine to get in better shape?  . At my heaviest I was 326 and im 6 1" . Over the last year or so iv been tryin to lose weight and im about 205 right now but its mostly been from pretty much starving my self so it wasnt the healthiest way . Now im just wanting get healthier while keeping off the weight. And looking for ways to help with somewhat extra skin from the weight loss.  Its not bad but just want to get in shape

[dem beats 1,223]

11 hours ago, nigel said:

always sucks having to modify routine to account for exhaustion whatever the reason.

Major calorie deficits suck.  Low back and GI issues suck.  Hope things get back on the up and up.

 

I've recently started doing 6 day/week workouts.  Still doing the basic chest/back/leg/shoulder/arm  mon - fri routine.  But have now added in deadlift Saturdays as I found doing them on either leg or back day was just too much.  Working much better this way, and then I just quickly do some bi/tri low weight/high rep feeder work and some forearm stuff to fill out my gym time (as my arms seem to be my worst non-responders and don't want to grow/change).

 

Sundays I still keep as a rest day.  Body needs time off, and proper rest still.

Sunday is usually my gauntlet day.

 

I set up 135 on the bar and every hour /half hour I smash out a set of whatever that days muscle group is.  Then I do one pyramid lift for that group.

 

My weights are separated by a floor too, so one of the best things is the extra stairs I'm getting in.  Lol

[nigel 148]

13 hours ago, frogcase2002 said:

Anyone got any tips on starting some sort of routine to get in better shape?  . At my heaviest I was 326 and im 6 1" . Over the last year or so iv been tryin to lose weight and im about 205 right now but its mostly been from pretty much starving my self so it wasnt the healthiest way . Now im just wanting get healthier while keeping off the weight. And looking for ways to help with somewhat extra skin from the weight loss.  Its not bad but just want to get in shape

 

How much previous experience do you have at exercising?  To blind suggest a routine isn't really overly helpful.

When just starting out many people either go too hard, and cause a lot of soreness to the point of giving up, or they don't push themselves and see no changes and give up from frustration.

Having lost 120 lbs  already is awesome, however starvation to get there is not a good way, as your body will inevitably consume muscle for energy as well as fat.  Also at that much loss, you will likely always have some of the extra skin hanging around (especially in the lower abdominal area) unfortunately.  Not saying this to dash your hopes but rather so you can set realistic expectations.

As for to help you find/create/adjust routines,  there are many online sources of information you could research.

A few good guys on youtube to watch that I like are athlean-x (jeff cavaliere) and Damien Patrick.  If you look up those 2 on youtube, they give great how to's, Damien Patrick has common routine split video's as well as full routine (workout) video's that are great.  Athlean-X has great how to's, and routines, as well as gives meal plan/prep videos.

[dem beats 1,223]

@frogcase2002

Starvation that can really hurt you is pretty rare.  Humans are resilient as long as you are not looking for performance.

 

People recover from bariatric procedures on extreme minimal kcal.

 

Here is what you need to know, every poi nd of fat you get rid of turns I to H2O and CO2.  You exhale almost every last bit of it.  

 

If you want to loose weight, you must simply convert the fat into those chemicals via the creb/vitaminC/ATP/metaclorian/whatever-you want-to-call-it, cycle.  

 

As long as you get the vitamins, minerals, and other micro nutrients and the bare bones kcal you need to absorb them you will be fine.  Basically eat your vegis.  If you don't you will retain a lot of weight, mostly fat, and your body will go into some form of panic. If you eat enough lean protien durring this time, you might be able to keep some muscle mass too.  That will help you keep burning as your weight drops. The less you weigh, the more you have to move to compensate.  Here is the good news, the less weight you have on your body, especially fat, the better your hormone profile will become and your body will shift from a cortisol centric profile like it was before into something less stress signal related.

 

Ok, from there, can you tell us what goals you have?  I am much more knowledgeable about performance based nutrition and health.  And from that aspect, even if you have no athletic training, you can speed up your weight loss dramatically.  From athlete to old lady it's the same, move more eat less.

My knee jerk reactiokn is to add a 15 min walk to your morning and evening, and do some kind of yoga or moderate to intense stretching 3 times a week.  If you care about muscle mass, resistance training works like magic, but it's not worth it unless you want to be more muscular for some reason.

 

Let us know how we can help. I'm going to post a good video to help you, and anyone reframe how you think about weight loss too.  It helps someone like your doctor or a biologist or trainer , help you as a person understand what's going on and why you can't just "burn more fasterz!!!!"

 

[dem beats 1,223]

 

[frogcase2002 393]

I used to go to the ymca at least a few times a week years ago and do alot of weight lifting and cardio. Usually like half hour or so of the treadmill or elliptical or something and hour or so on weights. And push ups and stuff. . I was always really strong. Could even do pull ups when I was around 300  and decent shape but just had fat on top. . But wanted to lose the fat. Ended up not having a y pass anymore and just started losing weight without keeping up with the exercise.  Just started getting easier and easier and didnt want to work out cause in the passed it would just make me look fatter cause I was not losing fat just gaining muscle under the fat . . But now I think iv lost enough fat . Can actually see muscle and shit . .  But yea I forsure lost alot of muscle along with all the fat I lost. . My goal I guess would be to just be all around healthy. Look/be in shape. And not get out of breath as much playin with my 3 year old lol (another on the way to)

[dem beats 1,223]

@frogcase2002

 

You want to look better or be healthier?

They are not the same.  You can have both but I'm still confused.  Let's narrow it down to a specific goal.  ie, get to 18% body fat.

time for some pro tips

When you gain more muscle you look leaner.  You working out wasn't making you look fatter at all.  It's the EXACT opposite.  Large muscles make men(and women though society thinks it's ugly in general) look much leaner.

 

I'm constantly asked how I can have any belly but have vascularity from my toes to my hips and fingertips to my shoulders.  Just a large pile of beef and larger blood tubes, so I look leaner.  The bigger you are the fatter you can be and still be looked at as lean.  

 

Do you use a heart rate monitor, activuty/step tracker?

[frogcase2002 393]

Guess I dont know my goals. I just know over the last couple years I havnt eaten good and lost alot of fat and muscle.  And im turning 30 so just want to be healthier and avoid any health problems from getting older

[frogcase2002 393]

Of course I would like to look good to but health is my main concern