Started doing simple dumbbell exercises recently and was curious about what others are doing.
Been trying simple neck exercises too. No weights, just chintucks and isometrics.
Please do share your experience/suggestions/opinions on the it and related topics like sports, calisthenics, general physical health etc.
Do you know any exercises that are rare? Or ones that seem special to your locality?
Regarding food:
How do you meet your protein or calorie goals? How do you track it? Especially food that is local to your place.
On a tangent:
Are there cool plants that are less known or that’d be useful if more people tried growing and including them in their diets? Do mention your locality or climate of the plant.
Haven’t in a while. But up until I did. Definitely keep stretching to avoid injuries, it helps a lot. Follow a plan and if youre doing weight training focus on progressive overload. Keep your goals in mind and build your plan based on what you eventually want.
I did weight training and played badminton and cricket. Stretch before and after anything you do. Don’t go for rare exercises, keep it simple and consistent. Once you get the form perfect for an exercise is when your injury risk is lowest and your gains are maximised.
Hitting my calorie goals was never an issue, when I work out my hunger levels rise naturally. I’d hitting your protein levels is tough, protein powder is a godsend. If you find it difficult to consume more calories, add fag to your diet, if you find it difficult to contain your calories reduce fat.
I rarely eat out since eating out tends to be very calorie heavy. You can use a calorie tracking all and weigh your food for a month of two. After that I would suggest moving to intuition. My diet is intuitive. I trust my body to tell me when I need food and how much. But I have experimented a lot since I was an obese kid and now know my body very well.
If youre looking for workout plans I like Jeff Nippard. Or you could hire a personal trainer if you’d like (would help with your form and plans if youre new although i never got one, too expensive and not worth it for me).
Get a gym partner and use a training plan together. Be consistent and eat healthy. Thats about all I can say.
There’s no special foods. I suggest keeping a high fiber diet and most vegetables fulfill that. So do whole grains. Growing beans or lentils could be interesting, Great for your soil, your health and literally everything else. I’m a big bean and lentils fan. You could consider growing whatever you like or is local to you.
I go the gym 3-5 days a week depending on how busy I am. I mainly start off doing a bit of cardio on the treadmill or bike and then lifting weights. If I have the time and energy, I end it with a bit of the stair machine as well.
Please do share your experience/suggestions/opinions on the it and related topics like sports, calisthenics, general physical health etc.
Different exercises/workouts are geared towards different things. What’s your goal from exercising? To lose weight? Bulk up? Just get more toned and have better muscle definition? Have better stamina? How you should be exercising depends on what you want to get out of it.
Do you know any exercises that are rare? Or ones that seem special to your locality?
I don’t think that’s a thing really. You can look up any kind of workout regimen online from anywhere around the world nowadays. It just depends on what you want to get out of it.
How do you meet your protein or calorie goals? How do you track it? Especially food that is local to your place.
Focus your meals on high protein foods. Meats, chicken, lentils, chickpeas, etc. If you’re doing intense workouts more than 3 days a week then supplement it with protein powder. Unless you’re looking to become some kind of professional athlete/bodybuilder/whatever, counting your calorie and protein intake is a waste of time (in my humble opinion). Just pay attention to your body, things like fatigue joint pain, etc. Be mindful of them.
Thank you.
My aim is decent health itself. I do wanna get stronger and get a more flat-ish tummy, since I’ve read something about hip to waist ratio. My main focus is to have decent strength n muscle.
Back when I used to use reddit there was /r/bodyweightfitness that was really good and I believe it’s in line with what you want. It’ll help you get stronger, leaner, and it can even done at home. I haven’t been on the site in years but I remember they had a very good wiki and even an app that helped define a workout routine for you. I would recommend you give it a look. I’d recommend supplementing it with cardio exercises (jogging, biking, etc), to increase your heart health and help you loose any fat that you might want to lose.
I’ve tried to follow their recommended routine, but never really stuck to it.
I think looking at learning the proper technique together with doubting whether it was working made me inconsistent. Also was afraid of hurting myself doing dips. Still am.
Maybe when I build up some base strength, I will be able to try it better.
With dumbbells, I started with simple bicep and tricep exercises. I could see decent improvements and added other stuff slowly.
I’ve started doing some pike-pushup-kind-of exercise.
Thank you, for the recommendation and for reminding me of it.
I try to train 3 days a week. Simple compound body weight movements are my personal focus. So pullups, dips, squats. Then accessories to compliment muscle groups. Bicep curls, tricep push downs and/or lateral raises, and Romanian deadlifts respectively. Lastly core is important for your overall health and stability so sneak that into your workouts.
I priorotize walking to most places if I am able, keeps staying active easier than dedicating time to running. However, sprints are a really great athletic movement so don’t be afraid to find a field and do sprints or something explosive like it.
As for diet, there’s no real counting anything for me. I typically just prioritise getting proteins on my plate then veggies and complex carbs. Try and cook your food yourself rather than eating out and you’re 90% of the way to your goals! The rest is consistency and effort.
As for local plants I’m not sure if there’s anything special but growing your own food does seem to taste better in my opinion!
So my “routine” is to not purposefully exercise at all.
Hear me out.
Working out at gym or just lifting for the sake of exercise drives me crazy. I always want to be accomplishing something or getting something done. So I bike to work twice a week. That’s 18 miles round trip in a hilly area. Great for cardio and legs. I also rock climb with my son twice a week for roughly 2-3 hours. So thats uppwr body and hand strength. Throw in an “active” weekenf life and i get plenty of exercise.
Now diet is the big one. Last year, after some experimentation I removed nearly all sugars from my diet. The calories I would have consumed from straight sugars I replaced with complex carbs (bread, pasta, rice). It was a hard transition to make and I had to teach myself to crave different things. But the result was 40lbs down over one year (205 > 165ish) . I can see my abs (not a super 6 pack or anything) and I get those sexy little hip lines that my wife loves. The one downside is that none of my pants fit and I have to cinch them with belts.
I’ve been going to the gym 4 days a week (often just 2, but ideally 4). 2 upper body days, 2 lower body days.
For me, going to the gym means that I’m much more likely to do a full workout than if I stayed home. It’s also easier to properly target all of the important muscle groups. Machines are a good place to start. Use lower weight than you think, and really focus on feeling the muscle and doing slow, controlled motions.
I just do protein shakes, which is maybe not enough. I definitely don’t get enough calories, as I live alone and have a very hard time preparing food and eating a proper amount. Calorie surplus is important for building muscle. I’ve made very little progress because I keep losing any weight that I gain :(
