It sounds like something from the book The Power of Habit. The idea goes something like:
Take behavior that you want to change (smoking and eating junkfood)
Find trigger (getting restless and needing something to do)
Substitute it with new behavior (eating pumpkin seeds)
A lot of behavior change done in this manner, though like in this instance, it is more on a subconscious level.
1.) Thou shalt not skip leg day.
2.) Thou shalt not curl in the squat rack.
3.) Thou shalt not look down on any who is swole of will but not yet of body.
4.) Thou shalt give a spot when asked and able.
5.) Thou shalt clean thy own sweat if left on equipment.
6.) Thou shalt lift not only with body but with heart as well for maximum swole.
7.) Thou shalt not covet thy neighbor's muscles, but work harder to become brolic.
8.) Thou shalt eat heartily but nutritiously.
9.) Thou shalt not unnecessarily grunt, grimace or drop dumbbells.
10.) Thou shall rerack thy weights once thou hast finished thy prayers to Brodin.
X-post from here.
> bikini model level of fit
Taking a look at Lauren Drain's social media, your girlfriend will just do lots of squat, cardio, and ab work while eating a low amount of calories. If she has to be on camera, she will dehydrate herself as models do.
Here is another resource for females from an "actual strong" woman.
Read the faq's in this sub and /r/xxfitness for free information.
To add to this and /u/SaturdaysOfThunder comment above. Look for facebook or meetup.com walking/hiking groups (or start your own) if walking on your own isn't your thing. Although walking on your own is a great way to think things through and get your head straight, sometimes a partner for walking and conversation is what's needed.
Also, get on a schedule and develop everyday habits to pull yourself out of your slump. Read "The Power of Habit: Why We Do What We Do in Life and Business" or download the audiobook to listen to during your walks. Good luck!
Holy shit those face gains. You must be psyched!
>Motivation is for suckers and when it runs out you better have established habits, ritual even, that you are going to be willing to stick to when things get tough. Thus discipline>motivation. Next I firmly believe consistency will always out achieve intensity.
So much this. I recently started again after reading The Power of Habit. Absolutely amazing book, and I learned to make fitness a habit instead of something I had to motivate myself to do. I recommend that book to anyone and everyone.
And here's the open access copy.
You'll probably hate to hear this, but if she already is very fit and is serious about getting to an "elite" level, she'll probably benefit most from a legit personal trainer. Getting that last 20% of looks/performance takes as much as the first 80%.
If she just wants to look better and is a fitness enthusiast, start looking into a free food tracker (myfitnespal on her phone is really good). Any service that helps with meal prep or, dare I say it, protein shakes, will help because diet will be her biggest key to either success or failure.
Thinner, Leaner, Stronger is an excellent place to start, though his writing style makes it a bit cumbersome at times.
If she's not already started power lifting (especially squats, deadlifts), then she should start finding good videos on youtube of Olympic lifts. You search some excel table progressions for 5-3-1 and similar style deals. I get it that she's not going for mass, but the compound lifts help with fat loss a great deal and you can moderate them so you do not look like a body builder.
So, get a 40 lbs sand bag and fill it with 10 lbs of sand. Progressively add more and more sand.
I like the cut of your jib.
You remind me of the story about Sun Tzu (author of The Art of War) who had his army destroy all their pots and dishes before a major battle. That was his way of telling his army that if they wanted to eat they needed to win the battle so they could use the other army's dishes.
You tend to put a lot more effort into plan A, when there is no plan B.
It is not bro science, however, it usually is only effective for mild to moderate depression.
What's up bro, I was in your shoes 20 months or so ago. 31 year old dude, 5'11", 320 with a couple kids. I went from 320 to 285 in 3 months just by cutting out fast food/shit processsed food/and sugar. Once I shed that weight, I was feeling good and decided to start strength training 4 days a week with 30 minutes of Incline Treadmill. At this point I started tracking my calories and macronutrients (carbs, fats, proteins) on myfitnesspal.com.
Diet is everything. I started at 2800 calories, at 285, with 200g protein, 100g carbs, 75g fat, from there iifym (if it fits your macros). Went from 285 to 255 in 3 months, started to low down on weight loss, cut calories back to 2600 at same macros and did 255-235 in another 3 months. Once again, weight loss slowed and I went to 2400 at same macros, iifym and got to 215 in another 3 months.
In terms of exercise, I did this. First 3 months, I used machines with some basic compound movements at low weights. So in terms of barbell movements I did bench and rows at 3x8-12. Once I started to not get DOMS (delayed onset muscle soreness) every workout and felt 'comfortable' with free weights I moved to basically Ice Cream Fitness, before I knew there was such a program. Basically a 5x5 with a few accesories thrown in, google it if you want. On top of the strength training I did 30 minuters of Incline Treadmill a workout. I did as much as I could handle and it was a mother fucker. On top of the diet, expending calories on Cardio is the other key to weight loss, at least of me.
In terms of lifts, in 20ish months of lifting, Bench 65->265, Squat 75->365, Deadlift 185->455, OHP 55->195.
Doing this I went from 325 40+% BF to 215 (Weary on BF w/o pro measurements with loose skin) in a year with diet and killing myself at the gym.
Anyways man, If you want to know more just ask, and I can share my experience.
Protein powder is best used as a supplement, try not to rely on it. That being said, myprotein is always running deals on their impact whey. It's not an isolate, but it's arguably the best value around. Check out Slickdeals, they usually run a sale once a week for cheap.
Edit:. Yup, here's a current sale https://slickdeals.net/f/10431520-myprotein-2-x-5-5lb-impact-whey-protein-bonus-0-55lb-whey-1-delivery-for-49-99?src=sticky
I got this one and so far it is great. Small black smudge on the door frame but I believe it would clean off easy with some good off or something. Haven't used it a ton yet so I'm not sure on the long term.
Edit: Also I'm around 175lb on a good day. Any heavier and it might cause problems, but it is a fairly cheap door frame in an apartment.
My old scale would "remember" your last weight, and if you were within a pound or two of your previous weight, it would just display the previous weight. I didn't think it was possible for an inanimate object to be lazy up until I discovered that.
Edit: wound up buying this scale, which works the right way, after specifically looking for one that doesn't do this (seems to be a widespread problem).
Ingesting cholesterol does not raise your cholesterol levels. Sugar is the culprit. You should be fine with any unsweetened powder, or you can look for whey protein isolate which has no cholesterol.
No question here, but I did want to thank you.
I was at my heaviest and was feeling terribly unhealthy. I decided to start the Furious 60 and now I've gone from a 3XL shirt to an XL, and from a size 48 waist to a 38.
Thanks for providing all the advice I needed to get my life back on track.
Photo for proof
Before you commit to 6 x 20mins / week of abs, check out Athlean X's six pack promise app (android link & ios link ) which you can run as 6 x 6 mins / week of ab work. Turns out 6 minutes is all Jeff needs to destroy your core. Unlike his programs, the app is ~~free~~. It means you can cover the full range of core functions without having to program it for yourself. The app also has demo vids and a progressive overload program built into it.
Edit: My apologies, it's not quite as free as I thought. Thanks to you /u/petthedino 's comment, I went back and checked my playstore history and it turns out I spent $AUD 3.64 back in July 2017 to upgrade to the pro.
I work in sleep medicine. You need to talk to a doctor.
Edit: Here's a starting place for people asking for help and advice. Do this sleep diary and read this book.
I also got one a few months back and it really does help. Before I was using the crappiest alarm clock and always woke up to the insanely loud GAH GAH GAH chime.
I bought this one which is less than $30. Definitely not as high quality as the pricier ones but it works fine for me.
For barbell hip thrusts and barbell glute bridges, get yourself a Squat Sponge barbell pad. Don't use it for barbell squats though, as it will change your form significantly.
It's just a Kirkland brand protein bar. Tastes just like a Quest bar with nearly identical macros and less than half the price. I picked up a couple boxes in store two days ago. I paid $35 for 40 bars.
I've done thousands of pull-ups with this style of pull-up bar and never had an issue. One of them left a black mark above the doorframe but it wiped off with a damp cloth.
If you're interested in something portable which you can set up outside, you might be interested in the Pull-up Mate. I have one (the second version with added support) and it's pretty sturdy.
I disagree. My phone has actually helped me stay focused on my routine for the past 4 years or so since I've used FitNotes.
Helps me keep track of my sets and automatically starts a timer when I put the set in. When I hear that bell I know it's time for my next set.
4L of whole milk has 139 grams of protein. A 4L of milk where I live is about $4. So you get 1390 grams of protein for $40.
The protein that I currently have was $40 for 4 lbs. Each scoop is 39 grams so that works out to about 46 servings. At 26 grams of protein each that is 1200 grams of protein for your $40.
When I started writing this I thought it was to prove you wrong. It turns out you were right. Kudos.
literally nobody here is answering op's question directly...
have you considered getting a seat cover? This would free up your options.
I loved the comic!
When I came into this post I was shocked to find so many people hating on Fitocracy. I feel like I need to come to their defense a little bit to even out the negative/positive ratio.
These guys bust their asses daily. Working round the clock and barely sleeping to fuel the fire for this project. They've given out countless invites through Reddit, Facebook, Twitter, etc. They're all very involved in the fitness community, have knowledge of fitness and nutrition and are passionate about what they're doing.
If you don't like something about the site, address it with them in the forums. They want to make the site as user friendly as possible and able to be accessed by anyone. I think, if anything, we owe this team a bit of thanks for bringing something new to the table to try and keep fitness fresh. Making tracking your progress fun, even.
So thanks Dick, Brian and Daniel for all your hard work, dedication and passion to what you're doing.
Here's their proposed game plan for Fitocracy in the future.
If it's a 24 Hour Fitness, just find a friend with a Costco membership and give them cash to buy this.
Hard to get a better deal than that and you avoid haggling or the hassle of quitting later on.
It is a lot more complicated than that. Poop definitely contains things that were in the body at one point.
>Normally, feces are made up of 75 percent water and 25 percent solid matter. About 30 percent of the solid matter consists of dead bacteria; about 30 percent consists of indigestible food matter such as cellulose; 10 to 20 percent is cholesterol and other fats; 10 to 20 percent is inorganic substances such as calcium phosphate and iron phosphate; and 2 to 3 percent is protein.
Alex Hutchinson talks a little about this in this book. https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866
If I remember correctly, he talked about tribes who about about 70% of their caloric intake as fat. Turns out those people weren't unhealthy at all, and he went as far as to say they were healthy due to the vitamins and minerals in the fat. Also, the people he was referring to were natives, in I don't recall what country, and had grown accustom to the very high diet.
I don't claim to be an expert on this, but I think I'd rather have a balanced diet.
How about a treadmill desk? I have a DIY treadmill desk and made an instructional disassembly youtube video about it. I am literally walking on it now at work as I type this. It's $200 for a small electrical treadmill. You can disassemble the arm bars and turn it into a landing strip that slides under any desk. When I want to switch to standing I just stand still on the treadmill. I've put in thousands of miles on this thing with mild incline walking and love it.
Here is a link to the amazon page
Here you go. Lift them up by their chest unless front squatting, in which case it may be easier to lift up by their triceps.
Don't do this.
Most multis are just filler. Check out www.chronometer.com on a computer, it is a free calorie counter plus it tells you what you're micro nutrients and macro nutrients are for the day. Then you can just supplement from there
Edit: Sorry, yes, like /u/zepfon said https://cronometer.com
For some reason, early morning me went straight to chrono. Those downvotes hurt my fee fees.
Using this site on a daily basis:
Also, buy a food scale, some measuring cups, and measuring spoons.
It really comes down to discipline, just be diligent for 30 days, every single day measure and write down what you eat. Tweak your diet until your burning more calories than you take in. Don't try to second guess it, be disciplined about your diet. It will soon become habit and you'll see what foods were halting your progress.
Strong is a workout tracker many people in the /r/fitness community use. We're always looking for ways to improve and want to make the best tool for tracking your workouts. Happy to talk to anyone at my personal email:
You can download the app here.
iOS - https://itunes.apple.com/us/app/strong-workout-tracker-gym-log-exercise-journal/id464254577?mt=8
Android - https://play.google.com/store/apps/details?id=io.strongapp.strong
I'm really liking the android app Zero To Hero for nSuns 5/3/1. It looks and works great, the developer is super friendly and even added some stuff I was missing (6-day squat and DL versions). He told me he was working on being able to adjust percentages on T2 lifts as well.
Cycled 1011 miles from Land's End to John O'Groats (the length of the UK) in 9 days, averaging 112 miles/day.
Edit: Here's the routeplan if you're interested (all the ones beginning with LeJog) and my fitocracy account (managed to top the 7 day leaderboard for the past 5 days :D). I also lost 2.3kg over the trip :p
Pure Protein Chocolate Deluxe is my go-to.
21g of protein. 180 calories. Pretty much the best ratio I've found. I think they taste pretty good too. There are definitely more decadent and delicious bars out there, but usually way more calories and way less protein.
I keep these bars on Amazon subscription.
I suggest you try one with a solid core in it. Like, one that has a hole in the middle and/but a hard tube thing around that. They tend to keep form and therefore effectiveness because they don't get too soft. I'm using this one (sorry, German Amazon) since almost a year now and even already gave it away as a present to several people (all of whom hadn't used one before) and they all loved it. The massage/trigger points are awesome (yet soo torturous :P) and it's not that expensive, either.
It is perfectly fine in moderation. Add a lot of veggies in and its a pretty complete meal.
Edit:Extra info for people saying Pizza is low in protein. Here is Costcos Pizza nutrition info. 28g Fat 67g net carbs 44g protein for 1/6th of a cheese pizza. https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0Bzb7-0vqRhPyYTc4N2EzMTAtZmJkMy00ZGRlLTk2ZTMtYmExMzE2ZTg2ODg4&hl=en_US
A little bit of something is better than a whole lot of nothing.
Stick to big, basic movements with short rest periods and supersets. Try reading Whelen's Super Natural Strength.
It can play a sound when it gets to zero.
Alternatively, FitNotes is a freeware routine tracker that automatically starts a timer when you mark a set finished and then signals when it's over.
During my cut earlier this year, I pretty much lived on the following:
Eating this Leangains style, I was always pretty full even though I was only eating 1,800 calories/day. Also, I didn't really worry about the macros too much, just made sure to hit at least 200g of protein/day. Ended up losing 45lbs over ~ 6months, and dropped from 21% bf to 10% bf.
edit: As it keeps getting asked, I used this website to track my calories, and create that log above.
That Sugar Film was a surprisingly insightful while entertaining film about sugar, you can stream it with Amazon Prime Video.
It also has a FAN-TASTIC ending musical number.
I agreed with the filmmaker when I reduced sugar in general I felt far less moodiness and roller coasters of engery, much like when I began to reduce and spread out caffeine.
They have harmfull side effects, they include but are not limited to:
and many more.
> What do you think are reasonable mile markers for a female? If I start easy and deadlift 70 lbs for example, what should I be lifting in three months?
This cannot be predicted. It's dependent on your own athletic background and bodyweight. It doesn't matter. Right now you should just be worried about following advice from reputable people in terms of programming for beginners.
> My goal is not to be boxy muscular.
Muscle is REALLY HARD to build and even harder for a female to build. And it's easy to lose. Trust me if you ever look in the mirror and dislike the muscle mass you see, it will be simple enough to shrink it. I doubt you'd even get to that point. If you don't want to be "boxy" it's more about not getting fat.
> I’ve never followed any of these routines I see referenced on here because I am afraid they’re developed specifically for men.
I know Marisa Inda has a Strength and Physique book and she is from one of the most credible teams for learning about strength. The book has programming in it but I have never read it so I can't totally vouch for it.
The recommended routines has the program Strongcurves in it. It also has the /r/strongcurves subreddit.
Maybe using hooks? But that’s avoiding the grip issue rather than addressing it
Heavy Duty PRO Metal Lifting Steel Hooks Double Stitching Non-Slip Resistant Coating Neoprene Padded Best Power WeightLifting Training Set of 2 600LB Pull Rating https://www.amazon.com/dp/B0145V6ISM/ref=cm_sw_r_cp_api_ftnxBb3B7BBF4
Some protein powders have also been found to contain excessive levels of arsenic, lead and cadmium: http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/what-our-tests-found/index.htm
Their current sale has 11 lbs for $50
Edit: and .5 lbs of creatine.
Edit 2: Copying my lower comment here
This is the site I use to scan for protein sales and it should be at the top of the page.
It looks like it may have expired though, as I'm unable to use the coupon now- I ordered a couple days ago. But keep checking because it seems like every couple weeks, they'll do a coupon at a similar pricepoint.
Disregard the expiration I just tried it with the french toast and salted caramel flavors and only the caramel worked. So it may only be for certain flavors.
Ask your gym to invest in a deadlift wedge.
$10 to make deadlift loading and unloading way, way easier.
I use FitNotes. I've tried a lot of different apps and this one's bar none the most in-depth and intuitive to use. No ads and you don't have to pay for shit to get its best features. Couldn't ask for more.
Yeah these are store bought. Unfortunately, this grocery store (HEB) is only in Texas and northern Mexico. I think you should be able to find similar ones elsewhere though. A rule of thumb that I follow for whole wheat items is try to make sure they have 2g of fiber per 100 calories, and that it is truly 100% wheat, instead of just multi-grain or 7 grain.
I just went by https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
>moderate aerobic activity — such as brisk walking, swimming or mowing the lawn
Made sense to me since they have the medical standpoint of also recommending 150 mins of exercise a week.
MET-Rx Vanilla has to be the best powder I've had in ages, in terms of price, taste, and kcal/grams of protein. Most protein powders I see for the same price gets you between ~11-20 servings per container, and they're usually like 130-160kcal for about 20-25g protein. This stuff, though? ~32 SERVINGS for $17.63. 100kcal for 22g protein? YES PLEASE.
And it tastes like marshmallows to me, so it's quite palatable. But also vanilla-flavored, so you can add whatever flavoring you like.
There are alternatives to whey and soy. Blend 50% NOW Sprouted Brown Rice Protein and 50% Pea Protein. No gas, no bloat, full amino acid profile, BCAAs, iron rich, and super cheap. Plus, it's a more eco-friendly source of protein than dairy. If you get the large tubs from Amazon, they'll last for months and come in at around 40 cents per scoop - much cheaper than almost anything you'll find at GNC. I will drink it as a shake, make oat bars with it, mix it into falafel mix, and blend it into hot cereals. Plenty of ways you can use it since it is very neutral in flavor. Muscle has just been packed on like madness in only 6 months of pairing this with a solid whole foods diet and structured routine. If this combination is truly inferior to whey, it is in such a minuscule way as to be imperceptible in practice.
Also if you have a Galaxy phone it's fairly easy to set up an alarm that requires you scan a NFC sticker to shut it off. I have my sticker in the kitchen by the coffee and the coffee set to be made by the time my phone is going off.
Works pretty well.
Gizmodo did an article a few weeks ago on the best headphones for running that's pretty informative.
Their #1 recommendation actually comes from a larger line of Sennheiser/Adidas phones that are pretty great. I've been using the earbud version for running and lifting for like three years now with very few complaints.
link to list
Edit: Updated list with original warning and disclaimer
Googled what you were talking about, its called Zombies, Run! here's a link. it sounds really awesome! thanks for the infor, ive been meaning to get moere active outside of basketball and start runnin, i think this will really help https://play.google.com/store/apps/details?id=com.sixtostart.zombiesrunclient&hl=en
Allergies. My legs used to itch so badly after I got out of the shower (or exercising) I would contemplate walking into oncoming traffic. 10mg of this and I haven't itched in years.
Unless you have a serious medical condition of some kind, which you would probably know about, having a "fast" or "slow" metabolism is pretty much bunk.
I used to weigh 245 at 5' 10". I now am about 160 and pretty muscular. People will tell me, "Oh, I wish I had your metabolism!" No, you don't. You wish you were as serious as I am about being in shape.
Track everything you eat for a week. Everything that goes in your mouth, weigh it, and write it down. Juice/sports drinks. Alcohol. Handful of nuts. Three potato chips. Everything. Make sure you are getting the quantities/volume right.
Use myfitnesspal , it's pretty great. Then get back to us with that "2250-2500 calories a day and an hour of cardio" thing.
Here is what an amino acid looks like.
The 'N' group is converted to urea and excreted.
Everything else undergoes gluconeogenesis and turns into glucose. (And that R can be f-ing huge on some amino acids)
Getting glucose from protein is going to be better than getting straight glucose in the diet since protein has a higher Thermic Effect of Food (so more calories needed to digest it) and even so, it seems to have less of a correlation with body fat levels than the other two macronutrients in excess, but it can still contribute to body fat levels.
I have no idea but you are almost certainly wasting your time.
TA is at its core another zero-sum, get-rich-quick game, and you are playing against people (and supercomputers) that are also aware of the "rules". There is no edge.
Learn how to value stocks - that actually works. I recommend Graham and Dodd's Security Analysis, Valuation by McKinsey and/or Damodaran, and you can't go wrong with Graham's The Intelligent Investor.
But, hey. I'm just a guy on the internet. Do what you feel.
One cup of rolled oats
They've got a decent protein, fiber, and vitamin profile. Plus, carbs are good for you, you shouldn't be afraid of them. You need more than just protein to build muscles - you need excess calories as well. Oats are an easy, cheap way of getting those calories.
Use a Bosu ball (the half ball with one side flat) and do them over the ball, this will ensure maximun stretch and ROM
EDIT: I mean this -> https://www.amazon.com/Bosu-72-10850-PKIN-Parent-Balance-Trainer-65cm/dp/B00ODWO5RK
Hey man/ma'am, I used to have that same issue. Give these a shot. 20-30 minutes before bed, they work well and taste good. Don't overdo them!!
Also related: I used to get 5-6 hours, max. Every since I got back hard into lifting, I have to have eight hours to feel good mentally and physically. I get 9.5 on the weekend and I feel brand-new when that happens. You are 100% right in that good sleep is critical.
Check out the Vertical Jump Bible if it's still around. I used this when I was still playing competitively and it was crazy the amount of explosiveness I saw, not only in my vertical, by my speed and endurance as well. I am only 6 foot, but was able to easily grab the rim after going through this once.
It's going to sound crazy, but I primarily used it for Ultimate Frisbee. I was a mid/deep and played on several travel teams. I did this over the off season and it instantly made me one of the better players in the league.
Wood was about $80.
Screws, steel ties, pipe, and wood boring bit about $160.
I could have bought something like this on amazon for around the same price, but this was fun project to do and customizable with the color. The one on amazon is also 6'10'', which would only give me 1" for pullups.
Get one of these
Edit: just an FYI, what you want to do is the "Tyler Twist." There's a picture on the Amazon page, and there are also YouTube videos showing how to do it. I had to get the blue bar (highest resistance), they seem marketed toward people of average fitness so if you lift weights you'll find them easy to twist.
I prefer caffeine tablets, they’re easier and I don’t have to wait for coffee to brew before my workout at 530am...
$19 for 300 200mg caffeine pills, the equivalent of 600 cups of coffee, I’d be pretty surprised if you were able to find coffee cheaper than $0.03 per cup :)
None of this consistently worked for me, until I found this app:
Now I have to scan 2 QR codes around my apartment in 10 minute intervals to shut my alarm up. Never fails!
Extreme body weight calisthenics can be 'challenging' for taller/heavier humans - M/6'1"/176lbs
So I tested out my Human Flag on straight pole for the first time in a few years - and locked it in!
I'm using Duolingo primarily. It's free and has a nice UI, but the best feature for me is that it keeps track of how many consecutive days you've used it; this motivates me to use it every single day. They have Norwegian too.
I have a small book covering the essentials of Dutch grammar. It is a useful reference.
I've recently started watching Dutch kids TV shows (with Dutch subtitles if available). I still can't understand half of what I hear.
If it's an option I sometimes change the language on menus and interfaces (like the stair machine at my gym).
The fuck, why downvotes?
My man! Full title is 'The mathematics of weight loss | Ruben Meerman | TEDxQUT (edited version)'
I'm unsure if these sort of sites work for you in chinaland but i'll link it anyways http://deturl.com/www.youtube.com/watch?v=vuIlsN32WaE, if it doesn't and you still want to see the vid lemme know and I'll send it to you :)
I'd also highly recommend upgrading your roasted root vegetables with a combination of jams and spices. It hits all the sweet and savory tastes with literally 3 ingredients. Additionally, this helps to break the typical meal monotony so common in diets.
Sample recipe: Carrots + Orange Jam + Caraway Seeds = boom goes the dynamite.
"The Barbell Prescription: Strength Training for Life After 40" is a book that covers a good bit of this.
It's based from Starting Strength, with modifications depending on how many decades old ya are. The basic idea is that the data that the more strength you have at the beginning of any given decade, the better your odds of living to the next decade.
Walking is great, if the other option is sitting. Lifting light weights is great, if the other option is lifting nothing. Lifting relatively heavy things seems to correlate with you living longer. For women, from anecdotal experience, yoga isn't enough to stop bone density loss, while medium-heavy weightlifting absolutely is.
Separately from that book...
For "fall over and break a hip", that seems to be the one that gets a lotta people. The two ways it seems to happen (also anecdotally) are blood pressure weirdness (for people in bad shape), or drug doses/interactions (for people in whatever shape who are on medications often prescribed to old folks). One family member was outta shape, and standing up too fast caused them to fall, hard. (Blood pressure.) Another family member had one doctor change a prescription not knowing what another doctor had them on, and the drug interactions basically knocked them out while standing up.
TLDR: lift weights and be in more-muscular shape if you can, but even if that doesn't work, don't stop moving. Manage your medications if you can, or have someone help you if you can't.
Appropriate clothing: stretchy and allows you to move freely. Women typically wear leggings/yoga shorts, and I've seen plenty of men wear basketball shorts and be fine. I'd pick a top that wasn't too baggy, unless you want to tuck it into your waistband during class.
Footwear: Most people go barefoot (especially if they bring their own mat). It is probably safe to wear socks during the class, though it might affect your ability to grip onto the mat. There are yoga socks, but I wouldn't worry about investing in those for your first class.
If the description doesn't specifically say, "class not intended for beginners," I think you should be good to go with no prior knowledge. Sometimes, gyms will mess this up, especially if they are small, and have the same group of people in every class, but your chances are good. In a lot of classes (again, in a smaller gym), if the instructor notices someone new, they'll go up and introduce themselves before class, and they might ask you about your previous experience. That would be a good time to let them know that you've never done yoga before. Again, in classes where it is the same group, the class may naturally progress to a more advanced level than the described level, so you may want to just chat with the instructor before the class.
Same profession. If you're job offers, take a standing desk. They offer a lot of benefits if you use them properly, by constantly shifting around on your feet (make sure not to just lock your knees and stand.) I feel as though I have much more energy when I'm standing for a significant portion of my day and there are a lot of times when the shifting and moving will help me mentally bget over some coding writer's blocks.
Now a lot of people use standing desk by standing in carpet or that tile or what have you but a huge tip is to get a standing pad, like the ones you see cashier's use. The cushion helps prevent strain on your joints and if you get one that is contoured, it can provide interesting topography for your feet to explore as you shift around on it. I use the Topo standing pad (Topo by Ergodriven | The Not-Flat Standing Desk Anti-Fatigue Mat with Calculated Terrain [Must-Have for Any Standing Desk] (Obsidian Black) https://www.amazon.com/dp/B00V3TO9EK/ref=cm_sw_r_cp_apa_WfDvBbFJMFZT7) which has become a staple in my life. You can make this even more interesting by placing a tennis ball on the pad and rolling and playing with it with your feet as a massage/fidget toy for your toes. Heck, take your shoes off (if you're feet don't smell) and wiggle your toes. Get that blood flowing yo, and may your code compile with minimal runtime errors.
Depends on your goals, but obviously I'm a fan of my YouTube series and programs :)
At UT, we use this textbook: https://www.amazon.com/Weight-Training-BECKWITH-KIM/dp/1524900567/ref=sr_1_1?ie=UTF8&qid=1516405392&sr=8-1&keywords=kim+beckwith
It's definitely a good intro, although I personally wouldn't spend $50 on it and would look for a used one instead.
If you really want to get into the details and research, I highly recommend Greg Nuckols's work!
I'm at about 325-330lbs right now myself, and I just pushed myself to walking a mile for the first time in years yesterday. My legs hurt like hell right now but I'm looking forward to tomorrow to do it again.
Edit: Also, if you see this OP, if you have an android phone check out Google Fit. Easy to set up and use, uses GPS to track distance walked and for how long. I've found, personally, that it helps me keep myself motivated because I can see my progress so clearly.
instead of eating LESS, try eating more filling things.
like, according to fat secret There are 204 calories in 1 cup of cooked White Rice. Calorie breakdown: 2% fat, 89% carbs, 9% protein., whereas a cup of chopped brocoli has 31 calories: Calorie breakdown: 9% fat, 70% carbs, 21% protein.
edit: so you can eat almost 7 times as much broccoli to get the same number of calories.
Had a great week of 1rm testing smashed my deadlift 1rm of 210kg/462lbs from half a year ago by doing 260kg/572lbs, went for 265kg/583lbs after but just missed the lockout.
Also I finally squatted 204kg/449lbs achieving my goal of a squat over 200kg. Attempted 208kg/457lbs after but failed miserably.
Both lifts were at 83kg/182.5lbs
Also instagram link if you're interested in video footage
weird that no-one has said jefit, the free version is plenty, you see what weights you lifted and theoretical 1RM chart over time. (and can track your own weigth and other measurements). subscription gives some more in depth analysis options.
also occasionally i put my lifts in here: http://www.strstd.com/ good for classifying
Never tried it myself, but people often mention this game as running motivation: https://www.zombiesrungame.com/
Edit: I don't really have any tricks apart from listening to hour long mixes from YouTube.
That isn't entirely accurate. There are two factors in play -- not just hydration.
If you are dehydrated, and getting no vitamins, your pee could also appear crystal clear. This doesn't mean you are sufficiently hydrated. Conversely, if you get boatloads of vitamins and/or take excessive vitamin supplements, you can be well hydrated and still have yellow pee. This doesn't mean you are necessarily dehydrated.
Doctors rely on the "pinch method" as the best way to tell if someone is dehydrated. Check out these three methods (one of which relates to urine colour):
EDIT: Added words for clarity.
Read Why we sleep by Matthew Walker. He's a sleep researcher and covered this topic extensively. There are also tips on how to improve sleeping quality (such as regular schedule, avoiding blue light and screens, avoiding alcohol, etc)
The wrist roller trains your wrist extensors and flexors. The flexors are the most important muscle by far for big forearms because the mass potential is so high, even more so than the brachioradialis (think hammer curls). But you must train the extensors as well for balance (prevents injury) and a complete look. The extensors are the muscles that allow you to rev a motorcycle. The flexors allow you to shoot a basketball. Think flick of the wrist.
My few recommendations are:
Bench - Work on your arch. From the camera perspective, you never created a arch when went back. You will get a lot more out of the bench driving through the heels and arching your back.
Deadlift - Your stance is pretty wide but then again you tall as fuck. If possible, learn how to bring the feet in a little and drop the ass. Keep your back straight as well. You're starting off with arch pulling you over. Bar should be over the shoulders and over the middle of your feet for the greatest distribution on your body.
Sqaut - Doesnt look too bad. Only pointer on this would be possibly look into some Adidas power lifting shoes.
It should help with depth and just overall great for squatting.
You still have a lot more gains to come. Work on that from and create lifting goals. I personally like 5-3-1 for strength. Good luck!
I've been following a variant of Layne Norton's recommendation here and here. I like the stationary bike because it lets me maximize intensity while reducing risk of injury (it's hard to fall and hurt yourself when you're sitting on your ass). The quad pump is pretty sick, too.
Here's a comparison bar chart of mental health for overtrained people vs. regular people. Note what overtraining does to your mental state. POMS is widely used in the research literature. You can download POMS here
Because your 'hunger' is sated, but your 'appetite' is not; here. Keywords are 'taste-specific satiety' and 'sensory-specific satiety'.
In all honesty, you man up and ignore the appetite. Any biological intervention (or supplements) that quell 'hunger' would not work on this. All you can do is appease the sense or otherwise ignore it.
Black coffee. Just suck it up for now. It gets better. It's an acquired taste, like beer.
Also, to put it in perspective: 400 calories is 3 POUNDS of broccoli
This is true. However, this had a couple additional points to it: 1) it has a chance at a much larger financial impact: min $5/day of skipping. 2) Since it's a daily charge, it's not some "throw in credit card and forget" type of commitment like gym memberships.
Reminds me of a recent alarm clock for the iPhone that will donate $ to the charity of your choice every time you hit snooze: http://mashable.com/2011/08/17/iphone-alarm-clock-donates-your-snooze-to-charity/
The site is in beta. The site was developed and is run by 3 people with a user base now in the tens of thousands. Fitocracy is free.
The site is not too focused on strength training. There are tons of running quests. You can input so many exercises that aren't even related to strength training, so I'm going to chalk your comment up to the fact that you really don't know what you're talking about.
Here's your major improvements and road map that you said don't exist.
Sorry for the angry tone, but cut these guys some slack.
> Eat. A. TON. At least 3.5K Calories a day.
This can't be emphasized enough. Something I've read a few times now that I think is important to remember for us skinny people: "There are no hard gainers, only undisciplined eaters."
Ask yourself, supposing you were looking to lose a few pounds, what would you do to make that happen? Well, you'd definitely watch what you eat. In fact, a lot of people succeed with programs like MyFitnessPal. Why? Because sometimes what you think is 100 Calories isn't.
If you're looking to gain weight, you should do the same. I recon that most "hard gainers" who think they're eating well above BMR aren't. Log everything you eat. See what it adds to. Not making the grade? Eat more.
I often run on a treadmill indoors despite living in a tropical place.
You should be lifting as heavy as you can with proper form. Sets of ~6 reps. Squat, Deadlift, Bench, & Military Press is where most of your gains will come from. I cannot recommend THIS book enough. Keep it heavy and adjust your diet for fat loss.
I created an excel spreadsheet to do all the maximum potential calculations for you. Not sure if this is the best way to share it, but I don't really know any other way so here it is on google docs.
Any suggestions for changes are welcome.
Edit: Here is a direct link to download it from dropbox:
I started the same as you - ZERO true pull ups - then built up to 10.... 15.... 20...30...40...50 reps...
Now I can do 5 x One Arm Chin Ups & Pull Ups -
Takes time and patience - but it will happen!
There are a few things to worry about:
1) Vitamin and other nutrient deficiencies. Depending on the foods you're choosing to eat, you may not be getting enough of something. It's pretty easy to eat a decently balanced diet on the macro level that is woefully lacking in Vitamin D and Potassium, for example.
2) Gut bacteria. Similar to #1, if your diet is not very diverse, it's possible that your microbiome will be thrown out of balance if the foods you're eating promote certain bacteria over another. For example, diet soda can increase glucose intolerance.
3) Cancer. This is more likely to be a concern for people eating the same foods over a much longer period, but it's worth thinking about. For instance, if you're eating lots of (non-organic) rice and apples, it's possible that you're building up dosages of pesticides which are carcinogenic. See for example, the Consumer Reports investigation on arsenic levels in rice. I'm not overly huge on buying organic food, but if you're going to eat something every day, you should probably make sure it's as low-risk as possible.
It turns out that Google has this interesting feature where you can search for only scholarly, peer reviewed articles. Here's what it turns up about artificial sweeteners. So everybody who has asked for citations? Have fun. There's over 7000 of them.