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Taking the time to make some lemonade, some popsicles and such to sit out with can help make it feel a bit more summery. Especially great if you have something to read too. Is there a library nearby you could get books from?
Or how about doing some equipment-free workouts outside in the sun? You could go for a run or a walk too, and if you do look out for places to play sports. If there is, there's the opportunity of joining in, or asking if there's going to be any games where regular people can join in.
If you have any local museums, botanical gardens, markets, parks, festivals and such, keep an eye out for free days or events. Google and look around on facebook for events too, some of them are bound to be free, and they're great for finding some locals to befriend as well!
Try this: I was in pretty much the same situation as you a year ago, but then I found this website: http://darebee.com/workouts.html
I think the key to why this worked when most workout plans did not for me was that it gives you so many options. All I had to do was set a goal of doing something from the website each day. I would just workout according to how I felt-- it was my plan, so I didn't feel like a failure if I felt like having a light workout day. Often, this means I end up doing only one set of those exercises lasting maybe ten minutes, but, if I'm feeling good, I'll do more. From there, once I realized I had found a workout plan I could stick to, it was easy to slowly make the transition into dieting as well, while still not limiting myself if I felt like having a pizza or something. Regardless, it's made a big difference in how I feel and look.
I think it is extremely important to find your own personal balance of what you can and cannot stomach when it comes to these things. Otherwise, you're just going to burn out and quit. Better to make slight changes with slow improvement rather than shoot for big changes, fail, and find yourself worse off than when you started after a few months.
I wish you the best.
Try to add 2-3 brisk walks (30 minutes) and 1-2 casual strolls (30 minutes or more) a week. Don't worry about becoming a runner or power walker, just walk at a challenging pace once you have warmed up after a few minutes of walking.
Also, check out http://darebee.com if you want some ideas to switch up your home workout routine.
I made a small windows app with bodyweight workouts from Darebee's 100 No-Equipment Workouts PDF. I also added an option to add your own entries to it. It might help some of you :)
EDIT: Updated link
The first month will be PAINFUL. Dont quit after the 1st month.
Secondly, get a trainer to help you otherwise you will be clueless and do things randomly and then be disappointed and eventually quit. So get a trainer.
Third and most important. Gyming wont help unless you control what you eat too. Meet a nutritionist and get advice about diet.
Dont listen to any friends, relatives or cousins about anything related to diet or exercise or gym
Some useful resources -
http://darebee.com/ Good set of equipment free exercises for whenever you want something different from your regular routine. Check out their programs and workouts. All free.
Install a reminder app for drinking water. Hydration is important and these apps help track how much and when to drink.
r/loseit and r/fitmeals for inspiration and meals. You can find some recipes that you can make in India too.
This website has been great for me. It breaks down workouts by muscle group, weights or no weights, gym, outside or at home and shows you exactly which exercises to do and how many reps.
It also has tips for nutrition and saving money on your weekly shop!
These ones are gonna be better for you.
How To Train Like a Super Saiyan
Print those out and you've got an easy to use guide for how to get that SSJ pump.
Hi everyone! I'm new to the accountability challenge. I've been working since just after Christmas to lose weight and get more fit before I (hopefully) go to basic training in the early summer.
26F 5'6" SW:185 CW:175.2 GW1:150 GW2:140 Holy-Crap-Can-I-Actually Do-This-?-GW:130.
I've got a 61 day streak on MFP and last week when I weighed in at 175lbs was the first time time I actually felt like the scale was moving. I think this is the first time in my life I've seen it go down significantly instead of just creeping steadily upwards. It was super exciting and motivational.
Anywho, I have two main goals:
1) Fitness - Continue to do the daily workouts on the 30 Days of Change challenge. When I finish the first 30 days, I'll either loop back to the beginning and do Level II, or pick a new challenge.
2) Weight Loss - Lose 5lbs - approximately 1.3 a week. The main part of this is continuing to log on MFP and eat at or below my goal. It'd be AMAZING to be in the 160s by the end of the month :) I haven't been there in years.
Late to the show, but ready to go, I wanna BURN!! (points to whomever catches this reference).
MyFitnessPal will be a big help with one half of the weight loss equation, as well as Darebee for the exercise.
This will be exciting! My first challenge ever! Can't ^weight to shed a solid 50lbs by January 8!
http://darebee.com/workouts/watch-your-six-workout.html
That gets pretty close. I'd substitute the standing leg raises with laying-on-your-side leg raises. If you have ankle weights, use em. Also, a half squat will be slightly better than the full squats. Just go down and hold the pose. If you have a bar and plates, do deadlifts.
INVEST: http://colfinancial.com -- online, low volume stock brokers. There are some great resources out there about investing -- you have to look at making money in the long term (10-20yrs), not necessarily a quick turnaround.
LEARN: Skills or languages. (Programming, Cooking, Building computers, Master's Spanish, Chinese, Korean) The idea here is that you increase your earning potential by having a wider skillset.
TRAIN: Physically. Start a basic conditioning program, then build towards some sort of sport. http://darebee.com has some great body-weight only programs ranging from beginner-friendly to advanced stuff. Build the habit before getting gym membership or similar.
As a 5'1" lady who started at about the same place as you (110lb, unable to do any pullups), here's my take?
I climb 2-3x a week and do pushup-pullup circuits sometimes after climbing sessions (this helped me a lot with pullups). I also do the workouts on darebee because they're fun.
But I haven't changed my diet or done a whole lot else, and it's worked pretty well. After a year-ish of climbing, I can do multiple pullups. I have gained a couple pounds, but I think it's because muscles have replaced a healthy amount of fat. I'm not any bulkier than I was before, just more toned. All my clothes still fit the same, and I'm pretty happy with my body and strength:weight ratio.
tl;dr acquire ascents and your body will follow
My trainer gave us this challenge as homework. It helped to bring my round tummy to a flatter tummy. some people do this every month. There are more intense challenges on that site.
One more recipe; these ones don't need baking, just some refrigeration to set (which works great for my "compact" living arrangement). No-Bake Protein Bars
One note; some of their math seems to be off, so if you need to know exactly how much protein is in each bar, be ready to do a couple simple calculations yourself (Nutritional Facts from amount of ingredients / # of bars you cut... easy enough, I guess).
NSV: a redditor on this sub shared the website darebee a few days ago. I am pretty much not exercising at all in my weight loss journey - at least, not more than usual - but I decided that I'd give darebee's The Empress workout a shot.
OK, so I can only do one rep, but I've been doing it every day since this past weekend, and I'm keeping it up!
I suggest checking out DAREBEE!
"Welcome to DAREBEE, an independent global fitness resource. DAREBEE is a non-profit and also an ad-free and product placement-free website. All of the information here has been thoroughly researched and tested and provided free of charge. You can download and print anything – everything is provided in its entirety with no strings attached."
For me, at the end of 100 days, I'd like to see myself wanting to be more fit and active.
What this would look like to me: get outside in the fresh air daily if only for a little stroll; do bodyweight exercises regularly (I love http://darebee.com/ for super-accessible plans of all types that anyone can do); use my rebounder regularly.
All of these things I know I should be doing now, and have done bits of at one point or another. But eating well and being active at the same time and consistently is something I've definitely struggled with. Maybe by the end of 100 days I'll feel like the type of person who wants to do these things. Here's hoping and good luck to the rest of you!
I am a huge fan of the site Darebee because of their workouts, tips, diet information, etc. They also have an awesome "Motivation" page that contains one quote I really like.
I also calendar my workouts, make healthy rewards, and use a lot of motivational self-talk before and after. It works, I swear...
I recently started the hero's journey. I started at the lowest level and as a i-used-to-be-fit-but-now-im-not-because-alcohol-and-pot kind of guy, i really enjoyed. It wasnt as easy as i was expecting it to be. Which i think is a good thing. Its a 60 day program with role play and little extra bits.
"4) work on self discipline. Don't rely on motivation for anything: it is fleeting and unreliable. Force yourself to follow through. Things are going to come up in life that get in the way of your fitness goals but don't let them stop you completely. Can't do a whole run? Do half of one. Don't have time to go to the gym to lift? Do pushups. Any action is better than inaction. Don't like the food you need to eat to meet your goals? Tough shit. A little discomfort is worth the change."
Cannot emphasise how insanely important this point is. The self discipline pat is probably the most difficult but neccesary step. Once you have this down the rest starts to become easy. Once doing workouts, or even little things like throwing 20 pushups before you have a shower, 10 situps whilst waiting for toast, that stuff gets in your head- the gym going becomes as fundamental to your life as drinking a glass of water. It becomes so easy after that. I think it took me a good year and a half to hit that stage. IT takes time but it is worth it.
Edit: Also would like to add this resource, which is wicked for when you don't have heaps of time. http://darebee.com/ it's my go to, works real well on phones and tablets.
I found this recipe today, gave it a try and they taste pretty good so far. Need to refrigerate overnight to see.
You don't need to kill yourself doing exercise to lose weight. Sure it helps but the main thing is to get your calories under control. If you're living with parents, start by reducing your portion size and cutting out soda.
I've just started this exercise plan called 30 days of change. No equipment or fancy moves needed. Just 30 minutes of walking or jogging if you can and 3 different basic exercise moves a day.
Why not give it a go and see how you get on. Good luck!
http://darebee.com/programs/30-days-of-change.html?showall=&start=1
You folks might also be interested in this website: http://darebee.com/workouts.html|
It features several similar infographic body weight workouts, but organized into individual sessions. The sheer variety and customizability has helped me consistently stick to doing one of those a day now for more than 6 months-- far longer than any single workout plan I've ever attempted. In a lot of ways, it's turned my life around. Best of luck to you all.
Edit: Similarly to OP's link, if you scroll down to the bottom of the page I linked, you are able to filter the exercises according to whatever you feel like working on.
You could buy her a treadmill. If that's not an option, there's a really good website with no equipment at home workouts that she could use to get fitter and have more confidence. Last idea I have would be looking for a women only gym. Hope it helps and she can find her confidence :)
Characteristically late and blurry but still here!
I'm on Day 57 of this darebee program and I'm feeling so fucking good, I highly recommend it. (Y)
For me, losing weight was sufficient to make the fatty liver issue go away. I would advise to lower your energy intake so you lose those pounds. The people at r/loseit can help you there. IMO the exact diet does not really matter here but obviously you should go for something filling and healthy in order not to be too hungry or having malnutrition issues. (Google "Twinkie Diet"!)
As for exercise check the recommended routine from the FAQ of r/bodyweightfitness. I also did some programs from http://darebee.com which were interesting enough to let me keep up the work.
NSV: Sit-ups are so easy now! I can do 20 in a row without needing to catch my breath or take a break!
I've been doing this routine by darebee for almost three weeks. Missed a few days because life happens, but I am proudly back on track and building strength :)
My husband and I completed Day 1 of a 60 day workout program for gamers (called Hero's Journey) and also Day 1 of 30 days of Yoga.
I didn't sleep so well so I feel like a zombie, but at least I've still accomplished something, even if it isn't what I planned to do (clean the house and completely unpack from our holiday vacation).
http://darebee.com/recipes/homemade-no-bake-protein-bars.html
Make these now, thank me later. F-U-A-R-K I made them in 3 minutes and put em in the refrigerator grabbed one after half an hour and oh god. They taste godly. It is now my snack on low carb/keto days, but overall a great bar . Used less oats and more whey tho
Oh right, I actually did something today.
I went running today again, but this time with my mum, so we drove to the fancier, cooler, flatter lap (in this case, just running up and down a curved path), which amounted to 55 mins of total runnage. #ACCOMPLISHMENT
Later on, I decided to start with the training regimen /u/SC0TT1337 linked to me months ago, and /u/SilentMasterOfWinds joined in on the fun. Let it be known to the world that plank jacks are pure evil.
Of course, it's Christmas, so I had a nice Christmas dinner of rolled roast, dumplings and red cabbage with my mum today! This was actually before the home workout, but chronology in day recitals is overhyped anyway. We also watched various Christmas movies on TV but didn't finish a single one.
Lastly, I played some Sm4sh with Silent and /u/Craig-Perry2 and didn't get owned as hard as yesterday, so salt levels were overall manageable. A day of small successes! I want more of these.
Christmas is going to make this so hard. :/
M - Workout A T - Elliptical for 30 minutes. W - Workout B. T - DareBee HIIT workout. F - Workout C - but the at-home one (gym is too far away)
Are there any suggestions for some cardio that isn't an elliptical or a tredmill? I get so bored.
What are your goals for this challenge? My goals for the challenge are to lose some fat and grow my booty some more. :) What are your goals for this week? This week I'm trying to complete all 3 SC workouts. Every other time I've done the first 2 and given up. :/ How are you tracking your workouts? Someone made a spreadsheet on google docs. I'm using that for now. :) How are you tracking your other progress? I'm going to use MFP to track my mesaurements and such, I didn't take photos or anything, I don't have a mirror that i can see myself in. haha. What else is going on? How do you feel? Obviously the holiday. I get really frustrated because my family likes to make fun of me for my weight anytime we have an event. I'm so over it. It puts me into one of those "well i'm fat anyway, might as well eat the whole cake" funks. Not going to let that happen this time.
I agree with this response, I just want to add that regular exercise is not just beneficial for how you look/gaining muscle mass, it is essential for your mental health.
I have a history with depression and took medication; now I am off medication and use exercise to keep myself from falling into destructive cycles of negative feelings.
Exercising regularly gives you more energy which makes you feel better (I haven't fallen asleep in class in months), boosts your confidence because you can feel yourself getting stronger, and gives you something productive to do when you're tempted to fap.
I do a lot of body weight exercises at home because they're free and I don't need equipment, http://darebee.com/ is great for that!
Good luck, you are not alone!
In regards to what? If you're doing the recommended routine, 60 seconds is plenty and you just move to the next exercise (stressing more on perfect form and less on how long you can do it).
If you're not doing the recommended routine and are only doing planks as a general BWF exercise, then a minute really isn't that long at all, depending on how many other exercises you are doing and what your current fitness ability is. Some routines add 5-10 seconds each day, depending on how far along you are in the program, but also have jumps of 30 seconds or more at the end of the week. For example, here's an Ab Challenge by Darebee that slowly progresses to a 4min plank by the end of the month.
Ultimately, I'd work less on a single exercise goal and more on completing the recommended routine until you're ready to move on to a more intermediate set of exercises/limits. But, I'm still fairly new, so I could be way off base, but that's the gist I get from reading the FAQ and various top posts in this sub.
Body weight exercises are excellent if you don't have access to a gym (actually, they're excellent even if you do). I saw this routine linked elsewhere recently, and I bookmarked it because it looked pretty great:
http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
If that one is a bit daunting, there are a heap of themed workouts here that look pretty cool. I used a couple when I was new to body weight stuff and found them pretty foolproof and easy to follow.
If you're a very visual person, check out the Calisthenicmovement channel on youtube. https://www.youtube.com/watch?v=McHfvcJ7KsA is a good starting point.
I found this website today, http://darebee.com and plan to start tomorrow. They do daily "dares" and you can create a fitness plan. I've just been walking because I've been pretty sedentary the last few months, so I really want to start some strength training.
Hello fellow chronically ill person! Ellipticals can sure kick your butt, if I don't pace myself I will be exhausted and shaky in 5 minutes xD
If you would like to do some non-elliptical exercise as well, I followed this programme a few months ago, and I found it very rewarding. Maybe it can help you progress too? In any case, I wish you the best of luck on your health and fitness journey!
Cut down my hours at work as my music career was getting better. Started hitting the gym, saw a personal trainer once a week to help build my confidence up, and started playing indoor soccer with some mates. I try to get some sort of intense physical activity in at least 3 times a week and at least 2 other sessions of light to medium cardio a week too(30min-hour walks around the streets, or light jogs, bike rides). I also do things like throw in a few pushups, crunches, squats when waiting for water to boil, microwave, matchmaking on videogames. Just literally anything you can do.
There is a wicked site I started using that helped as well, http://darebee.com/ Heaps of workouts for time poor, and financially poor people to take on as well.
If you have any other questions, really happy to help out as much as I can. I know how difficult it can be to get into an active life later in life. Being actively helped by people really helps.
Well recently I just started working out.
I've been doing this one. But I'm not very strict about it. I started it last month tas parang Day 12 palang yata ako haha. I just do what I can every week (at least do one Day per week).
Point is, I plan on finishing it. Then after that, that's when I start the more serious stuff like proper diets, gyms, and legit training.
ADD:
It's super easy kung Level 1 lang gagawin mo ahahaha
BUT, Days 1-7 was hell for me. Especially since I live a sedentary lifestyle.
I too was new and intimidated by exercise. This is a tremendous site with a variety of workouts. Many start easy and work you up to your goals. I've been using the site for years now to find new routines. Darebee
Here's another great resource for body weight workouts:
There's a lot of fun cough nerdy theming, but the workouts are solid. I originally found them in my search for silent workouts that I could do around the house without waking the sleepy-heads.
http://darebee.com has some great visual workouts, many that don't require equipment. Have a nose through and see what grabs your attention.
I started out by just walking for 30 minutes, which I've now increased to 60 minutes 5 times a week. I find a good podcast and get out whatever the weather.
Recently I've got back in the gym. Walking on the treadmill, eliptical and cycling are all low impact if you want to increase cardio. Good luck!
Darebee has excellent bodyweight workouts and most have no equipment needed. You can drill down by type/goal/theme/etc. It was a website started by a personal trainer who liked using infographics. You can PDF or screencap the workouts and save them to your phone/email for use at home. I use it constantly when at my folks' house for the exact same reasons, including crappy internet!
After getting my ribs broken and recovering 5 months while doing minimal to no activity except some light hiking and riding my moped on the highway and in the town, TODAY I have started a new exercise regime. I have gained 50 lbs and am gonna lose it by the end of Feb 2016.
Thank you Neila Rey, George Washington, Thomas Jefferson, Bruce Wayne, Dante(DMC4), Ryu Hayabusa, Wei Shen(Sleeping Dogs) and MI6. Also my mother.
Nee, klingt absolut nicht bescheuert. Ich persönlich hasse joggen. Ich fahre lieber Rad oder gehe schwimmen. Für den Winter versuch ich mich grade dazu zu bekommen, einen von diesen Workouts zu machen, weil das geht auch zuhause.
>What do you do to stay in shape, and what are your motivations?
I've been incredibly lazy with fitness most of my life and I'm only recently trying to change that. I've been doing a combination of weightlifting with barbells and body weight exercises. For the latter I really like http://darebee.com/workouts.html especially the themed workouts.
>What kind of music are you into?
I'd say about 90% of my music is soundtracks to video games and movies that I like. The little that isn't is usually either J-Pop, folk, or classic rock.
>BONUS BONUS Question: Reading. {...} How about you?
I love to read but I don't do it all that often any more. I like classic books a lot, my favorites being the Lord of the Rings trilogy and The Brothers Karamazov.
>...I've had too much coffee today. :D
I haven't had enough... :(
If everybody listened to the DSM and used it in the way you're doing so here, we would all be under strict psychiatric supervision. The DSM is culturally western (published by the American Psychiatric Association - Americans are really fucked up about sex and gender) and we are repressed as hell. All sex stuff that isn't on the straight and narrow is considered "abnormal", but even the DSM is changing its views on gender identity. (I'm a psychology grad student.)
Ugh, I've read this whole thread and I just want to hug you.
Check out Genderfork. And watch RuPaul's Drag Race. Lots of it.
You are NOT alone. I'm overweight and desperate to look androgynous too because I identify as non-binary and I want to be able to slip into masculine and feminine presentations with equal ease. I used to get upset when I looked at people like Rain Dove and Samira Wiley, wishing that was me and then I realized that there's NOTHING stopping me from changing my body except my mindset. There are plenty of places to find help and community, even on Reddit. Join r/loseit, download MFP, and learn to cook (that will also make future partners super happy). Do some nerdy HIIT everyday.
You can make a change. I believe in you.
- This is my rainy day work out.
- I substitute white rice with a smaller portion of brown rice, or mashed cauliflower. I make this BOMB picadillo once a month with mashed cauliflower once a month - its my fave.
- I like crystal light's lemonade packets with my water. I find them SUPER potent so I'll only use a 3rd of the packet in my 16oz bottle. At home I mix seltzer with juice, 1 can of seltzer with a half cup of grapefruit juice, or orange mango peach juice.
I've also found quite a few bodyweight workout routines that are extremely challenging but comprehensive. Check out the daily workout from greatist.com and these cool (FREE) programs from darebee
What got me into running is Darebee's program From Walking to Running. It's completely free and all you need is a timer. http://darebee.com/running/from-walking-to-running.html
And the best advice I got from a friend is: Never compare yourself. I know this is hard in a world we live in, but sometimes this is the sentence that keeps me sane. So, never compare yourself. Your journey is yours and yours alone.
Also, congratulations on the progress!
Does anyone else use Darebee for cross training/core? I started using them about a year ago and love the concept. If you do, I'd be curious what workouts you use. I've been cycling through a few including these two:
I was actually planning on doing this Darebee program for 30 days until I can get a gym membership. don't know how effective it'll be. But if it's heavy and makes your muscles sore in the morning, I must be doing something right, eh? (link: http://darebee.com/programs/ironborn-program.html)
If you have no equipment start slow and simple, with stuff like push-ups. If you can't do a single push-up, there are some ways to work up to it (http://dailyburn.com/life/fitness/how-to-do-a-push-up-variations/ example). If you are really really really weak, you can start with wall push-ups (basically you stand in front of a wall, rest your weight on your arms and simulate push-ups).
I would wait to have a proper routine before buying equipment. Also if you really are as out of shape as you say, at first you'll have to work up to being able to use weights anyway :P
The first thing to do is estabilishing that routine. Make sure you stick to it regularly. Even if you really don't feel up to it make a point to push yourself to do it. Even if it means getting changed into workout clothes and only do 10 mins of exercise, you must get yourself to do that 10 mins. Plus at that point you might get motivated to do more. But if you just say "ugh no I'll just do it next time you'll end up saying that for weeks (I speak from experience...).
When you start getting into a proper routine and you feel that bodyweight isn't enough for you, you could start looking into some equipment. No need to get anything super fancy imho. There are beginners barbells and dumb-bells with variable weights that you can get for relatively cheap, and reasonably priced pull-up bars that you can install on your door-frame without needing screws or anything. That's all you need imho if you're just gonna focus on upper body.
There's a pretty cool site that I use for workouts called "darebee", you can select workouts for the upper body there (http://darebee.com/workouts/)
You can definitely lose weight by eating healthy on the cheap. The thing is to buy a lot of canned and frozen fruits and veggies. They're just as good as fresh but much cheaper and basically never go bad. Check out darebee.com for some great beginner exercise routines and cheap healthy eating info.
Whaaaat, thats terrible and im actually kind of dissapointed in them. Generally theres a lot of helpful friendly people giving info. Guess that changes when a sub grows. I hope you got a few useful tips. Check out http://darebee.com lots of different body weight fitness workouts for free. You can print them out and mix and match dtuff to fit your level of ability. I love it.
Were you tracking your food? As much as it would be nice, you can't outrun a bad diet. It sounds like this might be the wake up call that you need to get on track and get your head back in the game. It doesn't matter what your excuses are - it's ok that you made them and the bad choices can just be a setback - you can turn it all around right now. Your motivation can be whatever you want it to be - what do you enjoy?
Maybe make it a goal to track calories daily for 2 months and go to the gym 4 days a week for 30 minutes of cardio. Spend the two months tracking meticulously and keeping at a calorie deficit. Make a goal to fit into a certain pair/size of pants (not a time based goal though, just a keep going until you fit them) and when you do, celebrate by buying them and going around town with a friend feeling great. Then rinse and repeat with another piece of clothing. Each smaller clothing piece should keep you going for a couple months at least until you fit into them. Sign up for a gym challenge if you go to a gym. Do the accountability challenges here or check /r/fitness for challenges. Make a post and create your own challenge here - recruit people for a 30 day workout you create from exercises you like and check back a couple times a week with them? Have you checked out Darebee? Take a look at r/bodyweightfitness - it can always make me pretty motivated reading posts there. Buy tickets to a comedy show or something - make a goal to only let yourself go if you can stay on track 90% of the time. I dunno, hopefully that at least gets your gears turning to find something that works for you!
Good job owning up to it and coming here to get back on track. If you're not familiar with creating a calorie deficit read AutoMod's suggetions: Quickstart Guide and FAQ and the sidebar links. It's very important to change what you're eating to ensure you are burning more calories than you eat.
Well, I didn't go anywhere further than my living room :P I found a series of workouts for people who haven't been working out in a long time, it starts easy to get you back into exercising
- Left: http://www.bettycrocker.com/recipes/slow-cooker-turkey-and-brown-rice-chili/f285dbf6-07a6-426d-9fc6-94a69b42db0c
- Red container: Ground beef patties - seasoned to taste
- Middle: Egg quiche with peppers, onions, and spinach
- Platter: http://darebee.com/recipes/breakfast-bars.html
- Right: Baked carrots, baked mustard chicken
For almost everything I added and subtracted ingredients to help fit my macros and taste.
For anyone interested the total daily macros come out to be:
- Calories: 1980
- Fat: 80
- Carbs: 94
- Protein: 150
Just keep in mind again I don't follow recipes to a T. The biggest change I made is adding bacon to the chili to help the fat and protein, which is for post-workout dinner. I also supplement with a protein shake and pre-workout which replaces the calories spent exercising.
Neither doing the same amount per day evenly distributed (~320 per day) nor increasing it by 22 per day makes sense. This is just too much for your body, that will really need some rest every few days. Starting at arround 140 and increasing it by 20 to 40 per day makes sense, when you build in a rest day every few days where you just do 100 at less intensity. FYI here is a workout plan for 10.000 crunches
I use these templates my girl found on tumblr lol I also you this guide before I go to sleep after my foam roll. Lastly, try to be more conscious about your posture throughout the day. Shoulders back, pulling the hips forward, and neck postion. Little simple things :)
Ahhhhhhhhh thank you thank you! I really, really appreciate you saying that. And I have to say, I am so, so flattered that you ask for pointers or tips - that means a lot to me!
Hmm...seeing as you are pregnant (something I know NOTHING about so please bear with me if my suggestions are ridiculously outlandish!), may I suggest a resource I stumbed on a few months back via Reddit? darebee.com! They have a BUCKETLOAD of incremental-impact workouts you can use, maybe it's worth checking some of those out to keep you moving and limber and feeling your body progress! I sometimes use snippets of their workouts to build Tabata rounds for myself, and you can make them as intense as you like!
When I first started, it was with walking. Just walking - but every single day, no excuses (well, barring death-famine-natural-disaster). I'd walk for 30 minutes to an hour around my neighbourhood, OR I'd do it on the treadmill at the gym, but at an incline.
Then, after a few weeks of this, I started making myself walk faster, and then faster. Then, after a couple of weeks, I would make myself job for 20 steps, walk for 50. Jog for 20, walk for 50. Jog for 20, walk for 50 etc. until the jogging became easier, I'd start increasing to 30 steps jogging, then 50 steps jogging, and so on.
The other thing I did was start weight training - and I am SO, SO, SO, SO GLAD I did. It was something I realised was incredibly fun, and joyful and pleasurable and deeeeeeply primal, I was hooked.
Does any of that help? I hope it does! I'm happy to type out an actual workout I'd typically do then, too, if you'd like! :D :D
Prison Workout. Basically workout using your own weight and without the use of any equipment. Just need some space, time and your perseverance. Won't make you Steve Rogers, but enough to make you healthily fit. You can look up hundreds of different body weight workouts here!
I've found the darebee website to be quite useful.
"Welcome to DAREBEE, an independent global fitness resource. DAREBEE is a non-profit and also an ad-free and product placement-free website. All of the information here has been thoroughly researched and tested and provided free of charge. You can download and print anything – everything is provided in its entirety with no strings attached."
I am an inherently lazy person and Reddit really helps me along in that way. I always end up finding new and hilarious things to read. Running is hard and I hate it but at least I'm not laying on the couch all day. Maybe I'll like it when I can actually do it?
And this is Hero's Journey: http://darebee.com/programs/hero-journey.html You know how I have to make everything a game so I will stick with it like Plant Nanny? This is an exercise game with different exercises every day. I am going to choose free weights as my weapon for the first time around and then when I complete the 60 days I'll switch to something else. I looked over all the days and it looks hard but not too hard for me not to be able to do so I think I will have good results. Let me know what you think. =]
I hope this gets to you...
http://darebee.com/workouts.html
previously neila rey, this person creates free HIIT workouts and challenges and posts them online. I did them for a summer when I had no access to a gym on an internship.
I also highly recommend yoga
I'm trying to get back to doing short daily workouts during the weekday. typically I do 6-8 minutes of speedrope, and then a few sets of calisthenics that I grab from a Darebee workout.
Did this one today: http://darebee.com/workouts/push-squat-repeat-workout.html
This one is a favorite for a quick round of kettle bells: http://darebee.com/workouts/k-sculpt-workout.html
30 min or so, in and out and off to work right after.
Anyone else here use these Darebee/Neila Rey workouts?
I've posted this before, but this site has loads of workouts you can do to mix and match for what you need. They are not hockey specific, but you can choose functional workouts that serve your needs.
I have these plastered all over my basement and use them on a daily basis.
Sunday - Recover Run 2-3 miles, slow. 30-45 mins
Monday - Rest Day or Run 3.1 miles. 45 mins
Tuesday - Strength Day plus Hill run drills with coach. 60+mins
Wednesday - official rest day
Thursday - endurance run plus speed intervals. 45-60 mins
Friday - Rest Day (sometimes we go out dancing)
Saturday - Long workout day with group run - 7am-10am blocked out. Hold down couch for a while. Eat, recover, then go do something after 4pm.
rinse, repeat.
Edit to add: My recommendations for anyone looking to do stuff, start slow and work your way up. Try new things. If you're bad at something, don't quit right away, fight to get better at it. Find something that you like doing that you aren't necessarily good at.
I didn't get a gym membership right away. We got a trainer who gave us personalized plans and food rules, and we've stuck to them ever since. The fitness center at our old apartment was just fine for a few months (until we bought a house). I used to struggled jogging for 30 seconds. Now we are ramping up training for a half-marathon. Sometimes I look at all the shit I can do and I'm like "WHO IS THIS PERSON?!" but I also like that I can go hiking on a whim. I like that I'm not afraid to sweat. I like that I can say yes to do stuff without fear of seeming like the slow fat lady. I am actually getting over social anxiety issues thanks to a few 5k races. I wasn't panicked when I got away from everyone - I was trying to improve my PR. NEAT!!! I have sample workouts and I always link to DareBee for cool infographs of workouts people can do, as well as 30-days of yoga to help with flexibility of paying attention to your muscles talking to you.
Anything is better than nothing. You don't need any specialised equipment for /r/bodyweightfitness stuff. Look in their FAQ. Darbee has a lot of information for bodyweight fitness stuff too with some different programs too.
Basically for now just get yourself moving. Do what ever feels good. Then when you are getting more into things start investigating a bit more.
[Day Twelve]
Goals for Today
- Wake up at 8am :(
- No added sugar ✔
- Exercise ✔
- Message my accountability buddy ✔
- Post on reddit ✔
- Read ✔
- Draw ✔
Review
Today was a pretty good day! I woke up late (again, sigh...) and while I was planning on going for a run, it was a torrential downpour most of the day. So instead I stayed in and did an abs workout and an HIIT workout from darebee.com which has free online workouts/exercise plans/etc. that you can mostly do at home. It's a pretty cool site, I would recommend checking it out. I was proud of myself that I worked out despite the weather and I did the workout on the hardest level!
Eating-wise I was really good today, had very healthy meals. I also had time to read a ton of my book. I drew for a little while, though I wasn't feeling super inspired today. But I still did it! No ballroom practice this weekend because my partner is away, but that gives me more time to spend with my parent's kitties that I'm petsitting. :) Plus my mom brought me some raspberries I'm super excited to eat!
Setbacks
There was my one mental flub the other day after weighing myself and freaking out about my weight and feeling really down. Still haven't decided if I'll go by tape measurements alone (according to that I have lost 1/2 an inch to an inch here and there!), or stick to weighing myself and work on the mental side as well... which is probably good for the long run...
I also have not been doing well with my wake-ups this week, but I did them well last week, so I know I can get back to it! It will happen.
Kick ass and take names. Increase protein and fruits (my supermarket has cups of fruit for a couple bucks that makes a good breakfast/snack), cut down on carbs and fats. Be conscious of labels, but don't make them rule your life. You can still splurge and have some pizza every once and a while, for example, and it won't kill you. Just try to eat better.
As far as exercise, here are some suggestions:
- 90 Days of Action - All bodyweight exercises, so no gym needed.
- Couch to 10K - Everyone does couch to 5K...this includes that, and goes further. Running is a sure way to melt off the pounds.
- Any other bodyweight exercises you can find. Your body is your gym...why pay to go to one?
Thank you! To answer your question, I'll copy and paste from a reply I just finished typing for someone else:
>For workouts, I focus mostly on cardio at this point. Usually treadmill or swimming. I also use the weight machines at the gym (I've been advised to stay away from free weights until I'm stronger). I mostly work my upper body on those, but do focus on legs from time to time (my legs are pretty strong already from carrying my weight + I'm trying to take it easy on my knees for now).
>Every Sunday, my gym does a "Boot Camp" group exercise session, and I always attend those. The exercises done are comparable to what you might find on this site: http://darebee.com/workouts.html (though this site also has routines themed off of popular games and shows, which I'd recommend checking out). They also do Boot Camp on Saturdays and I've been considering attending both Saturday and Sunday. I have yet to try Saturday, though.
>As far as dieting goes, I'm not on any strict diet. I just count my calories and make sure I'm not eating too much.
>My problem in the past was that, when I was a kid, my dad would make restaurant-size portions for dinner and my mom would shame me into emptying my plate. As such, sometimes a single meal was over 1500 calories. It was bad. I only allow myself up to 2200 calories per day right now.
>For tracking calories and weight loss, I use MyFitnessPal. There are lots of other services out there, but that works pretty well for me. It has an extensive database of foods, so you can just look up the food you ate and log all of the nutrients that way.
If you've got any advice, I'd love to hear it! I forgot to mention in that last wall of text that I swim twice a week. If I'm too busy, all I might do in a week is swim twice and do Boot Camp, but I prefer to have an extra day in there for the weight machines and using the treadmill.
For workouts, I focus mostly on cardio at this point. Usually treadmill or swimming. I also use the weight machines at the gym (I've been advised to stay away from free weights until I'm stronger). I mostly work my upper body on those, but do focus on legs from time to time (my legs are pretty strong already from carrying my weight + I'm trying to take it easy on my knees for now).
Every Sunday, my gym does a "Boot Camp" group exercise session, and I always attend those. The exercises done are comparable to what you might find on this site: http://darebee.com/workouts.html (though this site also has routines themed off of popular games and shows, which I'd recommend checking out). They also do Boot Camp on Saturdays and I've been considering attending both Saturday and Sunday. I have yet to try Saturday, though.
As far as dieting goes, I'm not on any strict diet. I just count my calories and make sure I'm not eating too much.
My problem in the past was that, when I was a kid, my dad would make restaurant-size portions for dinner and my mom would shame me into emptying my plate. As such, sometimes a single meal was over 1500 calories. It was bad. I only allow myself up to 2200 calories per day right now.
For tracking calories and weight loss, I use MyFitnessPal. There are lots of other services out there, but that works pretty well for me. It has an extensive database of foods, so you can just look up the food you ate and log all of the nutrients that way.
Thank you for the encouragement, and I wish you the best of luck with your own goals!
These are free: http://darebee.com/
There's nobody explaining them, but there is a lot of variety and it's good if you want to go at your own pace (read: take 10 minute breaks or only do 1 set).
Here it is. It doesn't ask for my height (5'2"), but with my weight (125) it gives me an estimate of 200 calories for 25 minutes of HIIT (which would be 13 minutes of actual movement and 12 of rest).
Hey, I've been living a sort of nomadic lifestyle for a year now. Changing cities every 3-4 days can make working out a challenge. Finding a gym in many places is possible, but can be difficult in others. Also, if you're on a budget, a daily gym pass could be tough (£10/visit in London, but cheaper in most other places), but there are some tools that can help. Over the past year I've been traveling backpacker style and have opted for bodyweight exercises. As others have pointed out, they are not as good as going to a gym and lifting heavy weights, if your goal is to become ripped. However, it's certainly better than nothing and offers benefits.
The best part is, you can do them anywhere. I've worked out in plazas in Spain, drained fountains in Paris, run the Spanish steps in Rome at 6am doing burpees at the top, I've done workouts in stairwells in hostels in Bosnia, on rooftops in Istanbul and overlooking the Adriatic in Dubrovnik. You can literally exercise anywhere!
The site where the image you posted came from is good. There's also Fitness Blender, which has video workouts. If you have your laptop or tablet, the Insanity and P90X videos could be an option. If you have exercise bands, that helps too. There are also plenty of yoga videos on youtube.
A couple of apps I use are Sworkit and You Are Your Own Gym. There' also a book called "Convict Conditioning" and even a subreddit called /r/bodyweightfitness/ .
All of these are different, many with unique approaches tailored for various fitness levels.
As always, don't forget how important a proper diet is when it comes to achieving your health/weight/fitness goals.
http://darebee.com/programs/hero-journey.html this workout challenge is a really good place to start. Also, start portioning your food. If it says one serving is a set amount, eat one serving. If you're still hungry after 20-30 minutes then eat more. But a lot of people--including myself--just eat until they're full and don't actually allow the body to process that they have eaten. And drink a lot of water. You should have a glass with every meal. When you're hungry again, opt for healthier snacks like fruit and veggies.
I also am new to it, like about 2 months now which is also when I found out I have ADHD. The feeling of being high went away for me after say 2 weeks. This is something that has helped me a lot with how to handle this and get in the right mindset, "Medicine for ADHD isn't a cure, its a tool towards treatment." The way I chose to view this was that its, well a tool and every tool is useless unless used properly for its purpose.
So I have since changed my exercise habits, I aim for 30 min everyday, there's a website with a ton of month long programs I follow, and has daily different activities. This is it. but if you don't want to click on a random strangers link its Darebee.com It also goes into breathing techniques and a explanation of the correct way to breath (yes that's a thing), it makes it so that more oxygen reaches your brain and it helps you think clearer. It takes alot of practice and thinking about it before it becomes second nature. Some do it naturally too.
Also my diet has changed, I now try to avoid fast food and cheap food as I've noticed that it messes with my head the next day. Ex. Cheep Mcdonalds burger with fries one day, the next my head was incredibly foggy. I tried it 3 times before I was convinced of the cause. Now over all this, water consumption is also big with this. Depending on your size and weight you should be drinking around a required amount of water. Ex. 6 ft male around 200 pounds should be drinking around 200 ML of water. And I noticed that while on this I get dehydrated faster, which will also mess with your head. Also mixing caffeine and this is a bad idea, least for me.
So now that I've bombarded you with a ton of things, keep in mind that I am also somewhat new to this and still learning. I can only say what I've found out so far in my limited time on it and through various google searches/forum posts/other people. Also I am not a doctor/psychiatrist or licensed medical personal
Dude, I wish I could give 1000 upvote to this comment. Thank you very much! I'm copying this entire comment to my exercise notes.
One last thing, about your PPS, I've also asked about that in my original post, I'm planning to do 10 min HIIT addition to that program. More specifically, this : http://darebee.com/programs/30-days-of-hiit.html?showall=&limitstart=1
I do my workout in the morning. So, instead of doing 20 min cardio after workout, I want to do 5-10 min cardio before workout (for warming up). Addition to that, I want to do HIIT Level 1 program in the evening. I read a lot about HIIT and more recent articles say that it is the best workout for burning body fat. What is your opininon about this?
If you're like me and you don't like to run or don't want to go to the gym or have no equipment, darebee will be your savior. I'm currently doing the 60 day Hero's Journey challenge. The great thing about the site is that you can select what areas of your body that you want to focus on and there are really awesome superhero themed workouts. Also, you get to choose how hard you go based on your fitness level.
Super cool stuff! I am going to start next semester and go for sports psych!
Check out this website :) http://darebee.com/ There might be some stuff you like there. If I was going to recommend something I would have to know what you want to work on but this site has a lot of stuff.
The DareBee site has a whole slew of bodyweight circuits, good for people with exercise program ADD.
And the Nerd Fitness Beginner Bodyweight Workout is a classic home circuit.
5-9 is only 4 hours, there are 20 other hours in the day for you to find time to get some physical activity in.
Unless you are working like 5:00 a.m. - 9:00 p.m., which is 16 hours.
Here are some quick exercises that don't require any equipment
I did HIIT Training based on these programs by Neila Ray and co. - http://darebee.com/programs.html
They usually last between 10-25mins and give you a good and short workout. Can be done at home, no equipment needed, just you. I did '30 days of hiit' followed by '30 days of change' and I can feel it already. Short and sweet and effective. Good luck!
I've been following Level 1 of this bodyweight workout program: http://darebee.com/programs/hero-journey.html and have just started doing the Couch 2 5K running program: http://www.coolrunning.com/engine/2/2_3/181.shtml
The first is pretty intense (at least for me as a beginner), but I enjoy the mix up and the role-playing aspect of the program.
Sure! These are my favorite that I've tried:
http://darebee.com/recipes/breakfast-bars.html
http://www.runningwithspoons.com/2014/01/07/soft-and-chewy-protein-granola-bars/
And then I have not tried this one yet, but it's kinda like a "how to start designing your own bars" recipe: http://www.bodybuilding.com/fun/diy-protein-bars-healthy-bars-in-5-easy-steps.html
I like to do HIIT workouts when I don't feel like going outside/to the gym. They're simple and don't require any equipment, but they're still really tough.
Here's the program I've been (lazily) following.
So there is this website that has these themed workouts: http://darebee.com/ I am using some of these (i.e. the MockingJay, the ShieldMaiden and River) and they seem pretty good and I like the whole themed thing. Do note that some people on reddit don't like them.
Agree that exercise would help you with your goals here, not reducing calories. I personally recommend strength training. Also, exercise in general has been shown to reduce stress, so it could help you on several fronts. If you need a place to get started, I like http://darebee.com for bodyweight exercises you can do at home.
Good luck!
First, so sorry you're having that experience. I did too -- lost 50 lbs in 2015, felt great, and gained it all back and then some. In retrospect, I had not made the right lifestyle adjustments for lasting change. In 2019 I rebooted my journey and I'm down 100 lbs in just over a year. My success has come from making permanent lifestyle changes. Some things that have worked for me that might help you:
- I told myself to not expect instant results. It's hard, but I think of progress in terms of 6 or 12 months. I still do this, because I'm still on my journey.
- I took pictures and measurements of my starting stats (weight, waist, etc). There are times when the weight isn't coming off but my body is still changing shape in a positive way. Having a photo from a month ago or longer is a huge help in seeing the difference. Or having measurements to compare.
- I track all the food I eat in an app. I use My Fitness Pal, but there are others. I also use a food scale for accuracy.
- I do not skip any meals. I eat all the calories I am allowed to eat (for me that's around 2000). I usually eat my exercise calories back.
- I exercise, but I recognize that exercise is for fitness, not for weight loss. Exercise has helped me achieve a level of health and fitness I thought I would never have. If you need a place to start, I recommend http://darebee.com.
I hope some of that helps. It's not an easy journey, but it's absolutely worth it.
Good luck!
It might help to separate the idea of "fitness" from the idea of "weight loss." The ideas certainly compliment each other, but I think of them like this: "fitness" hapens in the gym, "weight loss" happens in the kitchen. So if your goal is really weight loss, maybe start by tracking all the food you eat in a day, whatever it is. I recommend using an app for this. I use My Fitness Pal, but there are others. I'm not saying to change what you're eating, just track it so you have some data to work with.
Exercise has a ton of great benefits, but weight loss is not really one of them. So absolutely exercise, but maybe adjust your goals: exercise to improve how you feel and your overall well-being.
One of my favorite sites for exercise is http://darebee.com. Lots of great routines for all fitness levels, and many don't require any equipment. Could be a good place to start.
Hope that helps some, and good luck on your journey!
Upvote #669
This is a solid challenge! I recommend mixing push ups with punches, squats and other exercises. I think you will like what is posted on Darebee, also. Have a nice week!
It’s pretty common to plateau for a few days or longer. I’ve been at it for a year and my longest plateau so far has been about 2 and a half weeks.
Although exercise has a ton of benefits, weight loss is not really one of the main results. Weight loss really comes from your food input. With that in mind, it might be helpful to start tracking your meals and snacks. And further, if you have a simple food scale to accurately account for your portion sizes that could really help with coming in at a calorie deficit that will lead to weight loss.
If you’re doing all that and you’re still at a plateau, just stick with it. Even if the scale doesn’t move for a bit you’re still getting healthier!
Finally, if you have the desire to workout but can’t get to a gym, I heartily recommend http://darebee.com for challenging but doable exercises you can do at home.
Good luck!
What I’ve read is that facial fat is related to overall body fat percentage, so reducing overall fat might have an impact you’re seeking. Definitely worth googling some on.
I recommend seeing if you can fit in some strength training where you can mostly because I’d bet you’ll feel better about yourself after a few months of doing it. An easy place to start is the bodyweight routines at http://darebee.com (free routines).
For the record I think you are absolutely gorgeous. And you’re still young — I’ll bet your face shape changes some naturally as time progresses.
Congrats on your efforts so far, sounds like you’ve made a real commitment!
I am not an expert, but I have lost 100lbs in the last 12 months doing calorie counting, eating healthy foods, and doing cardio and strength training.
I think what you’re doing is really sustainable. You don’t appear to be starving yourself which is excellent.
If you’re not eating your calories back you might consider doing that at some point. There are lots of opinions about whether to eat the exercise calories back. I usually do now; I did not at the beginning of my journey.
If what you’re doing is working for you and you feel good about it, I think you’re in a very good space. As you progress you might find yourself wanting to try new exercises or machines to keep things from getting boring, but that’s all up to you. Also, there’s lots of research that indicates strength training (for men and women both) is excellent for weight loss. If you’re new to strength training I started with bodyweight exercises I found at http://darebee.com (all free routines). But again, that’s up to you.
Hope that helps some, good luck on your journey!
Wow, cutting out soda is a difficult and outstanding first step, congrats!
Changing your diet is really hard because we become emotionally attached to what we've been eating. With that in mind, find healthy foods that you already know you like and begin to work them into regular meals. And regarding meal prep, I like stuff that's *easy.* If it's an easy prep I am way more likely to keep that particular healthy meal in frequent rotation.
Regarding losing fat, someone else noted that lifting weights will help. I agree -- and there's lots of research to back that up. But it's strength training in general that does the trick, you don't have to start with weights. You can also do bodyweight exercises at home. My favorite site for this is http://darebee.com. Free and and fun (and challenging!) exercise routines for all levels of fitness.
And I also agree that if you're aiming at weight loss, the calorie deficit is the thing to aim for. This means you might have to weigh your food and count your calories so you know what you're putting in your body.
Good luck on your journey!
In my opinion, the best way is what I suggested about eating better and being active. Other than running you can take up some strength training. Depending on your level of fitness you can start with some bodyweight exercises before moving onto a gym routine if that's your jam. Darebee has a good range of free programmes with and without equipment.
Assorted office workouts, some of which can be done while sitting in your chair - http://darebee.com/wods.html#name=office&page=1
Some workouts specifically for while sitting in a chair - http://darebee.com/wods.html#name=chair&page=1
With the weights, you could do bicep curls, shoulder presses, tricep extensions, lateral raises, weighted leg raises (grasp the weight between your legs). Some of those movements would probably be more distracting than others.
My workout regimen includes randomly choosing a HIIT workout on here (after filtering the focus, difficulty, etc.): http://darebee.com/wods.html After completing that, I do 30 minutes of cardio, then I finish with some stretches.
http://darebee.com/fitness/body-types-myth.html
That's one of the articles I found after a quick google. You could be doing the same thing and getting different results for many different reasons - different calorie/nutrient intake, different fitness levels, different form, etc. It's great that you are looking for what works best for you. Even if endo vs ecto doesn't matter, if it helps you find a better program then that's great. Just don't get ripped off by someone that profits off the somatypes myth!