Obligatory Barbell Prescription link. Lifting heavy with great form and smart choices is just fine (arguably optimal) as we age. We just gradually lose lee-way to heal our way out of bad choices.
I'm sitting here with a sore shoulder... but it's b/c I sat playing video games in bed too long the other night. My lifting program has been treating me just fine.
Nice work. Now listen here, Patches. Get yourself a back razor. I use this one..
I'll be the "are you sure this is a good overall plan?" guy.
I do a reasonably intense strength workout 3 times a week and run about 20 miles a week. I did P90X back in the day before I found reddit and to this day I wouldn't go back to it b/c it was too intense for me to reasonably maintain. I remember with great pain the yoga segments where I'd overstretch and make myself incredibly sore or the aburdly long ab segments that were like torture.
The key to a good workout plan is something that is absolutely maintainable for the rest of your life (or at least a foreseeable window), and has a plan for progressive (and reasonable) increases in difficultly. I've become a bit generic in my suggestions to this sub b/c it's so damn good, but I'd suggest you read The Barbell Prescription and look into following it. It has exercises that consider what an untrained 80 year old might do, so it quite thoroughly covers ALL bases. On the other hand, I like to think I'm reasonably fit and strong and that 3x week program I referenced above is a an extended version of the workout plan they suggest (I added some more upper body accessory exercises, and run which the authors aren't huge fans of, but otherwise it's their 3x5 program to a T).
It's likely that you could do most of the exercises indicated with some kettlebells or other lighter weights and, for the time being not have to worry about having access to a full fledged power rack and barbells.
Read the Barbell Prescription (basically Starting Strength for 40+ year olds written by an ER MD focused on preventing people from living sad weak broken lives and dying of diabetes and frailty). Join a gym that lets you do what it tells you to do, hire a trainer as needed for form.
Seriously? Rhabdomyolysis
> There are many traumatic and nontraumatic causes of rhabdomyolysis. In the first category, causes include:
okay, there are non-traumatic causes, including
> Extreme muscle strain, especially in someone who is an untrained athlete; this can happen in elite athletes, too, and it can be more dangerous if there is more muscle mass to break down.
So, follow a normal overload progression and not try to kill yourself. Sounds reasonable and not something you're likely to induce from a solid workout.
Its 20 bucks. My grandmother started strength training in her 70's. She died this year, late 80's. She was fit and mobile up till the last couple months. Any activity is better than none, but strength training will pay great dividends. Walking when it's safe and a few weights isn't a bad idea.
Your diet (as in how many calories, and to a lesser extent your macronutrient breakdown) will play the largest part towards your bodyweight. If you want to lose the gut, you need to eat fewer calories than you're using. Go use a TDEE calculator, figure out what you need, and then start tracking everything you eat and drink.
http://iifym.com/tdee-calculator/
Exercise is good because you slightly increase the average amount of calories you use every day, and everyone looks better with some muscle.
Now, there's plenty of ways you can incorporate some exercise. What do you enjoy, or think you might enjoy? YouTube is full of videos you can do at home (check out FitnessBlender channel) and instructional videos. You could buy yourself some kettlebells for relatively little money and do them at home. Join a gym and do some classes: I've got female friends older than you that have been doing circuit training type classes 2 lunchtimes a week and look noticeably better. Take up CrossFit. Start StrongLifts (it's 3 hours a week in the gym). Do some HIIT training like PlugChop suggests.
Working abs will not get rid of tummy fat. You cannot spot reduce fat. My fat goes on my face and stomach (I'm a dude). It goes on there first and comes off last. The only way I get rid of stomach fat is by losing bodyfat - and that means eating fewer calories than I use. And that's what you need to do too.
Edit: who the hell is immediately downvoting everything?
I'm 5'8" and 200 lbs is actually my current goal (started at 245). I'm down 20 so far and this is what I do.
For the first few weeks, don't freak out if you go over your caloric goal. The big thing you want to establish at the beginning is consistent tracking. Just seeing what you ingest as nutritional numbers will help you to make better decisions if you are eating poorly. DON'T CHEAT on food logging. Feel no shame in eating poorly now and again. As you go, your habits will improve. You say your time is the biggest constraint, so diet will be your best method of weight control.
I'm not a nutritionist or a personal trainer, and my advice is based off my own experience, but I hope it helps.
According to this article, yes for 15 mins to an hour post exercise. Someone with legitimately low test would need actual hormone replacement therapy. Amount depends on several factors, including age, fitness level, etc.
Bigger Leaner Stronger. Buy it, read it, follow it, profit.
I recently developed a pinched / entrapped radial nerve in my left side (in both my neck and shoulder) that caused numbness in my left-hand index finger as well as severe weakness on my left side. I worked on it for 3 weeks by myself and here's what didn't help (YMMV): Did not help: general chiropractic, ART, massage, foam rolling, lacrosse ball etc.
And here's what did help:
* Hanging limp from a pullup bar (use straps and relax).
* Tying wrist to light exercise band and band to pullup bar and moving through full range of motion under a slight pull while trying to relax shoulder.
* Stretching my neck with this thing from Amazon
What finally fixed it - 12 visits with a Chinese medicine practitioner who is also a chiropractor. He treated me with a combination of:
* Spinal decompression
* Acupuncture
* Fire cupping (without leaving marks)
* Acupressure
* Gua sha (without leaving marks)
Good luck.
EDIT: For the record, I'm not a "believer" in acupuncture or Chinese medicine in general. And I'm well versed in what can be done with the placebo effect. However, this treatment really did appear to work for me, for any variety of reasons, so I'm simply recounting my singular success story. Do I really care "why" it worked? No, not really -- the pain and numbness are gone and the strength in my left side is returning quickly.
FatSecret https://play.google.com/store/apps/details?id=com.fatsecret.android
It has lots of social stuff but I don't ever use that. the meal tracking is pretty easy and the barcode scanner very handy. Also is free and I have not noticed it bothering me to pay.
Discipline is your ability to follow rules. Motivation is your desire to follow rules. Habits are why we do what we do. You have bad habits. Cue, response, reward - change your responses to your cues and you'll change your habits.
Read The Power of Habit by Duhigg and see if that works for you.
That's called orthostatic hypotension, often triggered by mild dehydration, low blood sugar or overheating. While it can be causes by heart or nervous system issues I'd guess yours isn't. You might want to experiment with taking electrolyte pills prior to workouts or eating more than you do prior to workouts. Something might have shifted in your body that fasted workouts don't sit right with your body any more.
I have not read Fat Loss Happen on Monday, but I do agree with these 3 points.
I definitely am in control of my diet during the week far more than I am on the weekend. Some family/social get-together happens on the weekend, and I'm always off track by the end of it. So, come Monday I need to get back at it. Also, being most important, I do my barbell squats on Monday, and bench on Tuesday :-)
I first lost weight 5~6 years ago. After losing 50lb, I hung up my towel and stopped tracking. Within a year I was up by 25lb. So, I went back to tracking, and got down even more. Tracking is sometimes a pain in the ass, but I know it works. FWIW, I track using cronometer.
Planning my meals is very important to my success. I start my day with vegetables and eggs. This works very well for me and keeps me full for a long time. Also, I need to make sure that I don't make bad choices (too often). If I know that I have a sensible lunch options in the fridge, I'm not going to go out to grab something loaded with processed carbs and oils.
It’s what Arnold says. I’m repeating what I learned here: Encyclopaedia of Modern Bodybuilding https://www.amazon.com/dp/0720716314/ref=cm_sw_r_cp_api_glt_fabc_G5WR70YJET8BTA2QH5XN?_encoding=UTF8&psc=1
well for the IT bands, I think strengthening your hips, hamstrings and butt can help a ton. You're seeing a pro already so I'm sure you're already doing things like clamshells but even bodyweight hip bridges/hip thrust variations can help a lot. Same thing with val slide leg curls - you can do these with paper plates on carpet or a towel on hardwood.
What do you think about resistance bands? You can get a really nice set for like 20 bucks that can serve you pretty well and the resistance is very adaptable so you can build some strength without over exerting yourself. Bands are how I kept myself sane and in shape at the height of the pandemic
something like this - https://www.amazon.com/UPOWEX-Resistance-Whatafit-Exercise-Training/dp/B07DWSPQQY/ref=sr_1_10?dchild=1&keywords=resistance+bands&qid=1625323468&sr=8-10
There are a ton of good routines and programs you could look at doing that will work well for you, but if you want something that's a good all in one resource for both your routine and diet, check out Thinner Leaner Stronger by Mike Matthews.
Antranik's article about tendinitis was extremely helpful for me.
From his recommendation I also purchased this tool and it is the ONLY thing that has made my elbows feel better. I wholeheartedly endorse it! I purchased the red model, which is the second lightest resistance they have. I do not regret it. I've been using it for several years and haven't felt the need to increase the weight.
You are looking for the Tyler Twist exercises listed at the bottom of the Amazon page.
Good luck!
I got these: https://www.amazon.com/gp/product/B06XRSCVQN/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
The #1-#3. This is plenty for what I use them for: facepulls, some times light curls, pullaparts, pushdowns. Never used them for pullups. You could probably find much nicer ones, but these get the job done.
I couldn't find the exact one that I have but this is very similar and it's roughly the same price from what I remember https://smile.amazon.com/ANTOPY-Strength-Training-Adjustable-65-100cm/dp/B07TYCLJ14/
it has metal cups that are screwed inside the door frame and then you expand the bar into those cups
I've probably had mine for close to 15 years and it's never failed and it appears to be in like-new condition
I've tried several different workout log applications (Android) and I just wanted to recommend Workit. I'm not affiliated in any way, I was just so annoyed by all the other apps that I wanted to let everyone know about this one, because I like it. The only thing I don't like is not being able to remove an exercise from one of the built-in workouts. I haven't tried creating my own workout yet. After doing 5x5 for a few months, I am using the PHUL workout in Workit.
I was in your exact same shoes but did not do anything until I was up 50 lbs from where I was most of my life. The reason this happens is you actually start eating more and more calories and metabolism slows down over time slightly. Mainly it is eating more calories from eating crap.
What I would do is as follows: If you eat out you can goto a website like MFP and track what you currently eat in a day (and be honest). If you are eating 4000 calories a day then eating healthy 2500-3000 calories a day is what you would want to do at first. You don't want to eat an unrealistic calorie number to lose weight and slow down metabolism. What you will notice though is when you cut out sugars and crap that it is hard to eat a lot of food. I went from 6000+ calories a day to around 2500 and felt full. I didn't plan to eat that much but it's what happened and I lost too much weight and metabolism slowed down a lot.
Just eat whole foods. If you are sick or have chronic issues with digestion or stomach pains look into something like wheat belly. Not everyone has issues with gluten/grains. I can tolerate some but I have a limit and have paid the price for going over that limit. I can have treats and such and be fine but I can't overdo it.
Gradual changes likely will be best for you. It is purely based on your own personality and what you feel could work best. I found this to be a nice shopping list to start from to pick things you like. Do not fall into the trap of buying packaged products that are just lower in calories.
Right now, I'm torn between MFP and Cron-o-meter.
MFP is easy to use, has bar code scanning, a recipe importer, and a huge (not-so-accurate) food database. The "friends" feature let's me and my gal copy each other's meals, which is also nice.
On the other hand, Cronometer has none of those things, but it's much more robust and customizable when it comes to data. I really like how it gives a full spread of what nutrients/fats/etc. I'm eating. MFP has what, 5 columns? Cronometer does circles around MFP in this respect, and the Cronometer layout is far superior.
So, MFP is conveinent but Cronometer gives better data. I can't make up my mind, been using both for six months, one has to go.
Elbow sleeves. They help when my arthritis is acting up in my elbows, and I wear them for Zerchers. They help... a bit. LOL
I like to limit these to singles, because they're uncomfortable as shit at higher reps, as you probably know. I like to breathe on occasion, you know?
That's a good shoulder friendly exercise. I do those kneeling with my Viking attachment. If you do them standing, it hits the upper pectoral as well as the anterior deltoid.
The scales can be largely inaccurate but will show you a good trend.
I have a Eufy scale is it’s cool. Gives me a bunch of metrics and I step on it once every Sunday.
https://www.amazon.com/dp/B07GZBXCH6/ref=cm_sw_r_cp_api_glt_fabc_SA1E4QT1BZZVRXYFY7GT
I would get a scale and then a handheld and average the two.
Don't bulk, that's for lazy people. Keep your diet relatively good, and keep working out. Trust the process.
​
Been using this one for a couple of years. Works great with the app.
FITINDEX Bluetooth Body Fat Scale, Smart Wireless BMI Bathroom Weight Scale Body Composition Monitor Health Analyzer with Smartphone App for Body Weight, Fat, Water, BMI, BMR, Muscle Mass - White https://www.amazon.com/dp/B078HW8BPY/ref=cm_sw_r_cp_api_glt_fabc_BW98AAD6R0KT9QBYJQSE
If you're doing barbell squats, and you're worried about something, and you suspect it's your form as you've stated in other comments, then I seriously can't recommend this book enough. You sound like the perfect audience who really needs to have this book in your life. You'll learn more about proper form than you ever realized existed.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
40+ yo here. I had significant lower back issues years ago, constant meds, steroid injections, doc was discussing a fusion. Couldn’t get out of bed some days.
Resolved the issues with a lot of core work. I followed the routine in this book which I always recommend to others with back problems, though I’m sure there are other similar programs.
Anyway, since resolving my back problems, and learned to activate my glutes (this is a big one) I’ve actually found the barbell squat to be the most pain free leg exercise. Leg press, back squat or leg extension machines are very taxing on my low back, leave me sore for days. But a true free weight squat, done properly, can actually be good for the back. Just make sure you address the underlying issues first.
Check out The New Rules of Lifting. Great program, especially if you’re new to lifting. Doable/reasonable, builds on itself from a starting point to eventually more advanced stuff, doesn’t make you feel stupid and includes appendices of how to do all its exercises, includes well-written explanations and even nutritional advice. This was my starting point years ago, and I still go back to it when I feel I need a restart sometimes. Highly recommend.
Cheap method - loop some rope through some plates, lift, and start walking.
Multi-use method - buy a trap bar, walk with that. Bonus is you can also just use it like a regular trap bar.
Actual farmers handle method - buy farmers handles in this style. There are other styles, like these but I don't like them as much because they have the potential to tip and slide the weights off unexpectedly. But the do work as well.
My parents are both over 60. My mom (with no fitness background) started lifting after age 60 using Starting Strength model as described in The Barbell Prescription
also on Amazon
If you do end up getting the book, read it from cover to cover and you will get a good understanding on how to modify the program to meet your mom's needs. There are chapters for specific age groups, but the author states even that's an arbitrary cut off as everyone's different, so don't just read that specific chapter and skip the rest.
My dad (being more fit) on the other hand is able to do push ups and pull ups, but never squatted. He became interested in barbell training from my mom and just started Greyskull LP and making nice gains.
The previous comments have great pointers as well.
I've had neck issues for years. At times, it would get to the point that I wouldn't be able to move my head. After x-rays confirmed no vertebral issues, I was referred to a physical therapist who would use a tens machine on me. I ended up just buying one off of Amazon so that I could save myself a trip. https://www.amazon.com/gp/product/B01D11VV8Y/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1
Bummer.
I bought this bench and power cage from Amazon. China quality, not gym quality, but not bad for home.
You'd still need a bar and plates though.
I personally just wear running shorts. The length depends on what you like, go 7” or 9”.
My favorite are Patagonia but have a bunch of different pairs ranging from cheap C9 from Target to expensive Nike shorts.
Amazon has some ok shorts from a brand called Baleaf, they are cheap but decent enough. Give them a try?
Baleaf Men's 7" Quick Dry Workout Running Shorts Mesh Liner Zip Pockets Navy Size M https://www.amazon.com/dp/B06ZZRRB6Q/ref=cm_sw_r_cp_api_IrMCAb0XDK76B
FWIW, you can get lifting shoes for less than $250. Far, far less.
DL I wear shoes like Chuck's. (technically Polo shoes, but hey, they were $10).
Squats I'll wear the "Chuck's" or lifting shoes depending on what I'm doing.
I didn't need as much of a heel raise as some of the higher end shoes. I went with these Adida's
Work great for me. May not be the "ultimate shoe" but they've held up well and served my purposes for 3+ years, hell they still look almost new. I picked them up on sale for like $50.
Running shoes aren't the greatest imho as you can feel them compress under even nominal weight.
Edit: OP, Amazon Prime Day is coming up. Maybe check out shoe prices at that time - iirc thats where/when I got my Adidas Powerlift 2.0's for cheap.
I just bought this on Amazon for $250. I've been extremely happy so far. I've only ever had 350lbs on it, but seemed steady
Fitness Reality Multi-Function Adjustable Power Rack Squat Stand with J-Hooks, Land Mine, Adjustable Weight Horns, Grey
https://www.amazon.com/dp/B084P72GYX/ref=cm_sw_r_cp_apa_fab_KWEHFbWAM3V3T
If you have the space and extra money you can also go Power Tower. Then you get a dip station and Roman chair as well. Price will probably go down post-corona.
I bought this one for $40 6 years ago and have been happy with it. I did wrap some socks around the outer bars to make sure it did not mark the door frame. It shows as OOS atm but there are others just like it. Don't buy a cheap piece of crap and regret it later.
I've been going with ExOfficio for workout underwear. Consistently been one of the more comfortable ones. Their price fluctuates on amazon so I set up a notice on camelcamelcamel and buy some more whenever they drop in price. $23 for 3-pack seems a good deal. Oldest pair is 9 years old and its elastic is shot to hell but I believe that's because I dried them in the dryer initially. I use a rack now and the ones 7-8 years old still look pretty good.
I really think any sort of breathable wicking performance underwear can be good as long as it fits well for you. Can be worth it to buy some of a couple different brands to find one you like.
I use this and it is good https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic&hl=en
I've been stumping for the Personal Training Coach app. It doesn't ask for M/F and holds a number of well known lifting programs, including ones found in the /r/Fitness wiki, and also the ability to customize your own. You can even customize around the same rules of those pre-built programs. I have only had to reach out to tech support once and I was very happy with their response.
Not sure if that is what you are looking for, but I am very happy with the app and will be using it for a while. Good luck on your search, I hope you can find whats right for you!
This is the one I used - https://play.google.com/store/apps/details?id=com.stronglifts.app. I've moved to another other routine now but I would love it if I could find an app for it that worked as well as this did.
I used this on Android: https://play.google.com/store/apps/details?id=com.c25k
It starts you off real slow, so just follow along and don't try to do too much or go faster/longer than the app recommends. Get good shoes and don't tighten them too much. I went to a runner's store and they put me on a treadmill with a few shoes and filmed my step to detect any issues. It was the best thing and my amazing shoes were only $80. I was tightening my laces too much, which prevented my foot from expanding properly (I have flat feet, which is why I needed a really good shoe), so after loosening the laces enough, the soreness and pain went away.
Dynamic stretching before, static stretching and rolling after. I used a foam roller for legs and hips, and a ball for the bottom of my foot. This helped a lot!
If you use a treadmill on bad weather days, set the incline to 1 - 1.5% to compensate.
The program will feel tough a few weeks in when you start running more. You can repeat weeks until you feel good and then move on to the next week, but try to stick with it. You will finish the 5K if you do.
Absolutely... I happened to find keto worked for me (it isn't for everyone) and I used MyFitnessPal.com to track my food. Once I got a handle on what I could eat, and how much of it I could eat, I started to slack off on logging, but kept to "Lazy Keto". I started off at 220-230 and I weigh 168 right now. The last 10-15 lbs are proving to be a challenge so I will probably go back to logging to make sure I am not being too "lazy". I use keto, running and short "Body By Science" intense strength sessions because that combo seems to work best for me. I'm almost 50 though... I wish I had started when I was your age.
Drop by /r/Meditation and check out the FAQ.
If you want some more in-depth reading material, I'd recommend Mindfulness in Plain English, which you can read for free online here.
There are many different types and styles of meditation, but the most common and (in my opinion) valuable kind is usually referred to as "mindfulness". The simplest way to start is to sit down somewhere that's comfortable for you, close your eyes, and just focus all your attention on your breath and the feeling and rhythm of your breathing. Distracting thoughts will inevitably come into your head, and that's ok. When they do and you become aware of it, just try and let those thoughts go and refocus your attention on your breath.
This is just one simple example of how to meditate to help get you started. There are many other ways to do it, so check out those links above if you want additional info.
I like the Five3One on Android. There are a non-pro-version that lacks some features.
Progression is by far my favourite workout logging app, but it doesn't do percentages (yet), so I use a spreadsheet to automatically calculate all of the percentages based off my 1RM for the Big 4. Progression calculates my 1RM too, so it's a perfect match.
So the first column is my 1 rep max, then the second column is 1RM multiplied by .09 to get the training max, then the various percentages follow below, all the way down to the BBB and warmup values.
If you're really smart with it, you can organise the percentages into separate weeks, etc, but I just like to have them all listed linearly. On the Progression app, I set up all the required percentages as comments, so it makes it incredibly simple.
=MROUND((value),2.5) is a very useful function, it rounds up the percentages to the nearest 2.5kg (you could change 2.5 to 5 if you're working in lbs).
I keep the file on Google Drive and have a shortcut to it directly on my home screen.
I would recommend reading this book. It’ll teach you all the info you need to get started, training plans, etc.
Wife hates when I take mine off so she found me this and I love it: https://www.amazon.com/Saco-Band-Silicone-Rubber-Wedding/dp/B06XZMVKXD?pd\_rd\_w=Fmjia&content-id=amzn1.sym.deffa092-2e99-4e9f-b814-0d71c40b24af&pf\_rd\_p=deffa092-2e99-4e9f-b814-0d71c40b24af&pf\_rd\_r=ZGV67PE13EZMXY288MKR&pd\_rd\_...
I use this one from Amazon, it's great and fine for most stuff https://www.amazon.ca/gp/product/B07S7NRZL4/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1 That's the Canadian version, so probably a bit cheaper in the US.
Personally I'd look at something simple like the Xiaomi Mi Fit. It doesn't everything I need it to (pedometer, heart rate and app notifications). Shop around you can usually get them around £30-45 mark.
For a while I did plain water... that got "old" after about 4 weeks. Now I buy variations on a theme of these: https://www.amazon.com/dp/B09P2Y1LPW?ref=nb_sb_ss_w_as-reorder-t1_ypp_rep_k5_1_3&amp&crid=12BI0JZWJLXOL&amp&sprefix=ski
Tastes is AMAZING... and fun. I drink about 8 liters a day though!!!
Cooling towels like these
I wonder if something like this would work for you on that handlebar U-ring:
For weightlifting/resistance training I use Strong -- it's exactly what I need. It was a very reasonable resistance workout tracker. I didn't need the custom workout features of premium but if I did it was $30 a year.
https://play.google.com/store/apps/details?id=io.strongapp.strong
I'm going to sound like a complete noob because I am but here it goes....
so, I gather training 6 days/week is advanced level? I used to run almost everyday so I figured I could have a similar schedule. I think that makes sense based on how I've felt.
I haven't been taking protein shakes or other supplements. I generally (but not very strictly) follow a keto diet and I do intermittent fasting.
Today, I ordered whey protein from Amazon and these supplements to see if that was the issue.
What does eating like an elite athlete look like? If I ate like that, would my fatigue go away? (Mind you my biggest dumbbells are 35lbs ea. Planning on ordering bigger ones soon) or should I most definitely cut back on the days? When/how should I progress to more days?
Wishing doesn't help in my experience. Try this
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
https://old.reddit.com/r/Fitness/comments/p10mil/my_guidereview_for_the_most_effective_muscle_gain/
You are very welcome, I have lots of tips and advice and glad to share them.
I will get back to you with much more info later, but for now:
/u/MythicalStrength will recommend https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
Deadlifts & (heavy) KB swings work great for posterior chain, glutes, hams, calves, traps, lats.
If you want an all round lower body workout, KB swings & cleans & FSQ/goblet squats make a fun combo that you can do in 20m.
If you want to go barbell, it can be done fairly inexpensively.
I got this squat rack, it's worked great, and can work with low ceilings: https://www.amazon.com/TDS-Station-Safety-Professionally-Knurled/dp/B00VKGLWUU#customerReviews
Watch craigslist or something for cheap barbell and weights. You can find some deals.
I think you could probably get a setup for around $600-700 that will take you pretty far.
Would a commercial gym be cheaper? Probably, but there is also the convenience factor of not having to travel to workout, to be able to do it whenever you want, and no waiting for equipment.
Remove the temptations and most important: replace them with positive ones in their stead. I highly recommend checking out the book Power of Habit which talks about how we can create new positive habits this way. Just wanting to quit and suddenly stopping something won't exactly create real, lasting change.
A real-world example for you could be finding healthy but lazy foods you don't have to cook and with minimal clean-up, making it easier to adapt to for those times you feel tired, lazy and hungry. It's not going to make it easier to change if you're looking at healthy recipes with an extensive prep and meal-time – you might try this for a week but you'll end up falling back as soon as you feel tired. For me a great example really is simply taking some pre-cooked protein and tossing it over a bed of greens with some really basic dressing that doesn't have a ton of junk in it. It may not be the most thrilling but honestly it checks the tired/hungry/lazy box for no cook time, like 30 seconds of prep and cleanup max.
There are also phone apps out there that can help you track habits like this. Some are designed for sobriety where you can check in and pledge not to give into x habit/addiction/drug. Point is it can help to have something to track, set goals and keep you accountable.
You mention vegetarian, presuming you're not vegan, start drinking a bunch of protein shakes, at least one a day to start. Personally I always hated them until I fixed two things:
Got a cheap shaker bottle like this for mixing: https://www.amazon.com/BlenderBottle-Classic-Shaker-Bottle-28-Ounce/dp/B06XCT7G2X (I think mine was an off-brand for like $5)
Branched out into more women's marketed protein shakes (I found I hated the taste of most of the popular male-marketed ones)... I found Syntrax and really like most of their flavors. The simple chocolate is what I use now: https://www.amazon.com/Matrix2-0-Milk-Chocolate-2-Pounds/dp/B00402R9U8. Note that they have sugar-free options that I would NOT recommend for you, since the extra carbs and calories will also help you. Hell, probably use whole milk to mix if you don't mind.
If you were try-hard mode, deliberately eating more and cutting back on cardio might be good, but that seems like a lot of price to pay in lifestyle and general health for aesthetics, as a distance runner myself I've never been willing to do that.
Back Mechanic by Dr. Stuart McGill (2015-09-30) https://www.amazon.com/dp/B01FKSGJYC/ref=cm_sw_r_cp_api_i_PXSCBXCKTETQ2736P9F7
I’ve been told it’s slightly out of date these days, but this book literally changed my life after a disc injury in my back. There’s basically the exercises this guy tells you to do. The McGill Big Three. But reading the book is worth it IMO.
Thank you, the only test supplement I use is this,
Tongkat Ali Extract 200 to 1 (Longjack) Eurycoma Longifolia, 1020mg per Serving, 120 Capsules - Testosterone and Men's Health Support, with 20mg Tribulus Terrestris by Double Wood Supplements https://www.amazon.com/dp/B07TTDFXFV/ref=cm_sw_r_cp_api_i_KW6TH7PXRYWQH8S6BNRR
It's already been said here a bunch, BMI is bullshit, ESPECIALLY if you're shorter. I've been lifting for 6 years and I've been "obese" by BMI math for most of that time, even at 13% body fat (5' 10", 190 lbs, at the time).
To that end, body fat % is the most useful metric really. Get a dressmaker's tape and use the Navy Method or pick up some calipers (about $20).
The body fat scales are pretty useless because they guess at your body fat based on how easily you conduct a small electrical charge, which varies based on how hydrated you are. That said if you do get one, the Omron ones, which run current from your hands through to your feet, are more accurate than the ones without the little handlebar thingie.
I had the same problem and my trainer suggested a pre-workout carb drink. It gave me more energy than anything of the pre-workouts with stimulants in them ever did.
Siren Labs Ultra Karbs -- I have one scoop of this before a workout and I can make it through the workout with feeling like I'm going to black out.
Cardio is tough to build back up. You just have to build it slowly. Start with some simple interval training, something like 30:15 (30 seconds hard, 15 seconds recovery) for about 5 min before you work out, and after you work out. Gradually work up to longer intervals 60:15, and then add a min to the workout when you find you aren't super winded.
You can also do the 1000 single unders (jump rope) for 30 days. I have done this challenge several times to build my cardio up. In the first few days your times will get worse... I think I started at 12 min, and by the end of day 5 I was at like 20min. My calves were on fire. Now though.. I can do a 1000 single unders in just under 7min. A goal I thought was impossible when I started.
People always comment on the speed at which I can do 200 singles in a workout. Give it a shot. I now use something like this to jump (not when I do workouts, but for just working on my cardio): https://www.amazon.com/Weighted-Skipping-Exercise-Workouts-Training/dp/B01JM0M6D2/
You put this stuff: flavorless, sugar free whey protein and some yogurt, milk, water, moringa powder, and honey in a shaker cup and shake the crap out of it and then chug it down.
Nutricost Whey Protein Concentrate (Unflavored) 5LBS https://www.amazon.com/dp/B01KITQG0A/ref=cm_sw_r_awdo_07DRB2X7ZT7K7B6ZNM92
These things are great just FYI and would work with the plates you have.
Not op. I have this one and it’s very sturdy. perfect pull up bar
Try this smart tape, it can calculate your body fat with your circumference!
https://www.amazon.com/Slimpal-Bluetooth-Retractable-Measuring-Bodybuilding/dp/B09CDNXY9N
Maybe you can try this Smart tape for body fat calculation with your body circumference.
https://www.amazon.com/Slimpal-Bluetooth-Retractable-Measuring-Bodybuilding/dp/B09CDNXY9N
I've used this book to MUCH success for both my neck and back problems : https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408/ref=mp_s_a_1_1?crid=3FCNC0T2ZBMOR&keywords=treat+your+own+back&qid=1644607047&sprefix=treat+your+%2Caps%2C101&sr=8-1
Flybird adjustable bench. 162$, great quality, and it folds up pretty small so you can create extra space when you need it.
I've had one for years and it's great.
FLYBIRD Weight Bench, Adjustable Strength Training Bench for Full Body Workout with Fast Folding-New Version https://www.amazon.com/dp/B07DNYSJ8W/ref=cm_sw_r_apan_glt_i_DNPDB723B8Y7D8X53H88
PASYOU Adjustable Weight Bench Full Body Workout Multi-Purpose Foldable Incline Decline Exercise Workout Bench for Home Gym https://www.amazon.com/dp/B07S7NRZL4/ref=cm_sw_r_apan_glt_i_D7PFABRRBYTJ0F2SED77?_encoding=UTF8&psc=1
Bought it a few months ago. Good budget, solid construction. Will not stant 100% verticle but gets pretty close. Good firm support.
Does everything I need it to.
Apple watch vibrating on your wrist with multiple alarms. And then once you are up...this is the only thing i've found that both kills my morning hunger and helps me train fasted, with no jitters. preworkout
The charts also have a disclaimer that it is not accurate for those with significant muscle mass.
Let's put it this way: Russell Wilson is obese according to BMI charts. BMI charts were never intended to classify a single person, but rather large groups as a whole.
At your fitness level, a waist to height ratio is probably a much better measurement than BF or BMI.
Bodyfat estimation is extremely difficult and the number given by impedance based bodyfat scales is basically useless and not particularly consistent on a day to day basis. Your relative level of hydration will throw them off.
If you want an accurate estimate for whatever reason, a skinfold test or even an estimate based on circumferential measurement is going to be more accurate:
https://www.omnicalculator.com/health/navy-body-fat
However, given that your goals are improving your appearance, the best way to track that is with photographs, which you are already doing.
https://drive.google.com/folderview?id=0B0UUtm9z3TxLemI0Qk5zU2RFakU&usp=sharing
this is the link it generates for me to share, tell me if you can see it otherwise we'll figure out some other way you can browse
Oh, what about this thing. It has no name. Pro-Tec Athletics Calf Stretcher/ Half Round Foam Roller, Blue and Green https://www.amazon.com/dp/B003V1VIM4/ref=cm_sw_r_cp_api_glt_fabc_31271ZTWJVRB1PDXNFWG?_encoding=UTF8&psc=1
Not on any gear. I was tested back in May 2021, had a 185 (reference range 264-916). At that time work was super stressful, sleeping like shit so I was definitely low and a candidate for TRT, but the dose they wanted to put me on would barely get me back into normal range, if that, so decided it wasn't worth the hassle managing injections for negligible results. Fixed sleep issues and destressed and was retested 6 weeks later, different lab, got a 487. Either was a one-off bad test or lack of sleep and stress had plummeted my testosterone. I did start taking this, Tongkat Ali Extract 200 to 1 (Longjack) Eurycoma Longifolia, 1020mg per Serving, 120 Capsules - Testosterone and Men's Health Support, with 20mg Tribulus Terrestris by Double Wood Supplements https://www.amazon.com/dp/B07TTDFXFV/ref=cm_sw_r_cp_api_glt_fabc_HH30ZYNA3EJZ3RCT3B35?_encoding=UTF8&psc=1
Haven't been retested since being on it. Don't feel better, don't feel worse since being on it, could be placebo effect for all I know. I'll get another test done at next annual and compare. Only other supplements I take, Mature multivitamin, glucosamine, vitamin d, magnesium, vitamin K.
We dont have thise exact ones on amazon canada
But theres these that look identical https://www.amazon.ca/Resistance-Polygon-Assistance-Stretching-Powerlifting/dp/B07SRT28XY/ref=mp_s_a_1_1_sspa?adgrpid=65155547910&gclid=CjwKCAiA8bqOBhANEiwA-sIlN9nTVjPJo7Tb0upyWgKaSGnjbDerUzoPQy72rMi4bneGvho9QwqvCxoCa-IQAvD_BwE&hvadid=3099...
this is the exact listing i ordered from amazon for them but looks like they aren’t available at the moment. they aren’t the most amazing leggings but i do love the print on them! MTSCE Yoga Pants Yoga Capris Printed Workout Leggings https://smile.amazon.com/dp/B071G838Y9/ref=cm_sw_r_cp_api_glt_fabc_HBSVEPRXBZTJ43Z90VT5?_encoding=UTF8&psc=1
Rent a portable bandsaw like this from Home Depot or whatever OR find a fab shop near you and have them cut the posts to length on their saw or plasma cutter. Should be dirt cheap because it would take about 2 minutes on a decent saw. Touch the paint up yourself and it’s probably a $50 fix max.
I'm assuming (hoping?) the doctor has already OKed his exercise and he is asking more of a workout question. Though I still would think the doctor who knows what the meds are would be the best source of information.
In general BP medication ≠ "heart medication" per se – there seem to be many different kinds of blood pressure meds that act in various ways, dilating peripheral vessels or blocking central nervous system signals:
https://www.omnicalculator.com/health/maintenance-calorie
Shoot for 500 below maintenance and
https://www.bodybuilding.com/fun/macronutrients_calculator.htm
Find your sweet spot with macros, but in general less carbs, more protein.
This app counts your push ups using your phone's proximity sensor. It has some other neat features like: voice counting, achievements, timing and pace indicator, a leaderboard and a local saving system that stores your overall performance statistics.
At the moment, it is available for free on Play Store. Here's the app link.
Please let me know if you like it, and what could I improve about it to make it better. I appreciate any kind of feedback!
Here you go. Cheap and easy. We're all very impressed with your balance.
That would be nice! I like training in the livingroom (social creature) so probably will go for something smaller and easy to move, like these https://www.amazon.com/ProSource-Station-Ultimate-Pull-Ups-Push-Ups/dp/B07BHWFH1W/ref=mp_s_a_1_3?keywords=dip+bar&qid=1636895661&sr=8-3
i swear everyone loves these leggings 😆 they’re cheap ones from amazon so the fit is okay but yes the design is awesome. this is the exact pair i ordered here MTSCE Yoga Pants Yoga Capris Printed Workout Leggings https://smile.amazon.com/dp/B071G838Y9/ref=cm_sw_r_cp_api_glt_fabc_NZCWRG244EPV9GP6EXVC?_encoding=UTF8&psc=1
Commenting on my own post to ask another question.
I'm not sure what I'm dealing with now. The pain seems to be on the bottom center inside of elbow but also feels like it's directly underneath. Like not inside or outside right in the middle.
The inside is sore but gets no relief. I do get relief by massaging the TOP of my Forearm, so the opposite side of the pain. Can anyone comment on this? The pain and relief zones are completely seperate from one another. I'm confused which side to wear the brace. I think the tendon wraps around the bottom of the elbow onto the top of the Forearm?
Or am I just screwed and I have golfers plus tennis. Throughout all the years I've experienced this I've never been able to fully tell which one it is. Again to clarify
When pressing it's the bottom inside with shooting pain.
For relief the top of the Forearm is massaged. Extensiors I believe? Reverse curls also help the pain. I've been using this in both directions for months.
Took a (very relaxed) ride today with the Tickr Fit. Got some interesting artifacts.
https://ridewithgps.com/trips/24238953
Take a look at the weird spike in HR between 23:30 and 26:00. Not sure what it had locked onto, but it sure wasn't my heart rate.
Nothing to stop you doing them like this but you're not going to get much lat engagement.
When I had a door set up like this I did them from a dead hang in the L sit position but if you check Amazon you might be able to find a bar that wedges over the top of the door frame and gives you more height.
I found this one but I know you can get similar designs for like $20:
Biosteel; however its pricey for what is essentially BCAA's. I stopped taking that and started taking EAAs instead. I'm particularly fond of this one: https://www.amazon.com/gp/product/B07PQMVD78/ref=ox_sc_act_image_2?smid=AA6XWV42MEEJA&psc=1
I wear the most ridiculous shoes. They look just like this, but they were about $15 USD. I bought them in Japan, and old Japanese men at the city gym would always give me a bow and compliment my footwear choice. They are almost completely flat and packed really well in my gym bag. Maybe you can dig and find a cheaper pair, $44 is a little steep.