☕ Fitness and Health Discussion Thread ☕

[Greed and Death]

I can't stand gyms..

I windsurf most weekends and then tennis on Tuesday nights, both seem far more enjoyable, social and less need to admire oneself in mirrors than pounding the gym.

Having said that I accept I live somewhere I can get out and windsurf and play tennis for very little cost. This weekend a turtle swam directly under my board, I think that's part of why I prefer exercise that is actually outdoors.

Weights just generally produce greater results over a shorter period of time

[Luziyca]

I didn't know that the NS forums supports emojis like ☕ now.

Anyway, I admit that I am not exactly the most active person. Since I went to college, I've gotten a bit fat. I know there is a gym on campus, but it's on the other side of campus to basically where almost my classes ever have been, so I never really went there. I do know they have a good rock climbing wall, and I do kinda want to use it, but eh... I'll get around to it eventually.

[Starfleet Material Command]

Protein powder is a waste of money. Eggs are just as good and a lot cheaper. Just don't fry them in a lot of grease. Boil them or make a milkshake.

[Kykid8]

Hey all!
I was recently diagnosed with a common heart defect coined as a Bicusped Aoritic Valve about two-three months ago. I started exercising five days a week before finding this out at around seven or eight months ago. This prevents me from doing extreme activities as it (1) stresses my heart, and (2) causes me to get tired more quickly. I do weight training and calesthenics everytime I work out and hardly to cardio as that hits both the marks previously mentioned. I've always had trouble growing muscle mass and weight while maintaining little fat deposits on my abdomen. I've always loved the look of defined abs and I hate having them covered by even the littlest of fat.
Is it solely my diet? What exercises could I be doing to increase mass? Any exercises suggested for my particular condition to give me the same training without all the stress on my heart?

(For reference, I am 6'4," 163lbs. Tall and skinny)

[Starfleet Material Command]

Weight training is the best way to increase muscle mass, by far. But you have to also eat lots of protein. You also have to push yourself. Weight training is where we get the saying, "no pain, no gain." If your muscles aren't aching, you aren't going to grow any new muscle tissue.

Your heart condition will stop you from doing more repetitions, so lift heavier weights.

[Kykid8]

I thank both of you for your tips and advice! My sets thus far have consisted of 10 reps with roughly 30 seconds of rest between. I generally do full body workouts, but with my busy schedule four of the five days I work out for only 30 minutes. I start with my legs and then go to upper body push, upper body p'hi'll, and then core. I started to plateau doing that so I've recently done a day of upper body, day legs, day of core.

I eat supplemental protein, roughly 67 grams a day between two 25g (of protein) scoops of natural whey protein and a packet of tuna that contains 17. I also eat a high protein diet of chicken and peanuts with little to no processed food. Nuts are a big go to when I need or want a snack. I consider myself healthy, I'm just very lean and I want more physical mass. I have around 11-13% fat depending on the day. Good definition on all of my body, but just not a lot of meat the way I want it to look. I suppose it takes time.

[An Alan Smithee Nation]

I have a tendency to injure myself stretching. Never seem to be able to distinguish pain that is doing me good from pain that I am injuring myself.

You are not suppose to feel pain per se, you feel strain, muscle fatigue, you feel long term soreness. if it feels like you are rupturing a tendon you probably are.

I'm 58, after a 10 mile run everything hurts.

[The Blaatschapen]

Welcome!

This is a discussion thread for NSers with an interest in personal fitness and avoiding lifestyle illnesses.

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Thought provoking quotes from NSers on this thread

Our best days are constantly behind us. It only gets harder as time progresses.

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Personally, I consider myself a very healthy individual relative to others in my age group. My motivations for hitting the gym are quite selfish however and I don't enjoy everything about fitness.

One of them is DOMS. There is nothing worse than DOMS post workout. Recently I was a serious runner in a running competition, which I didnt train for, and the distance was 4k on rough outdoor terrain. Got a time of 24 mins but I walked home afterward like I had a broom up my ass. It didnt go away for a couple days.

Its literally a no pain no gain process, no wonder why people have a "cant be bothered" mentality when it comes to strenuous exercise.

DOMS is fine. Wait until you get injured. That hurts.

On that note, I frolicked(walked) for 20+ km last Saturday in Berlin. I also have some weights at home to keep my arms up. I gained a few kilos this winter that I still need to shed.

[Ethel mermania]

You are not suppose to feel pain per se, you feel strain, muscle fatigue, you feel long term soreness. if it feels like you are rupturing a tendon you probably are.

I'm 58, after a 10 mile run everything hurts.

After a 10 mile run, I would be dead.

My Fitbit does tell me I walk about 6 miles a day, and yesterday I did 6 on the beach, 8 overall.

[Bear Stearns]

I believe in taking care of myself, and a balanced diet and a rigorous exercise routine. In the morning, if my face is a little puffy, I'll put on an ice pack while doing my stomach crunches. I can do a thousand now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial masque which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.

[Plebciclastan]

I thank both of you for your tips and advice! My sets thus far have consisted of 10 reps with roughly 30 seconds of rest between. I generally do full body workouts, but with my busy schedule four of the five days I work out for only 30 minutes. I start with my legs and then go to upper body push, upper body p'hi'll, and then core. I started to plateau doing that so I've recently done a day of upper body, day legs, day of core.

I eat supplemental protein, roughly 67 grams a day between two 25g (of protein) scoops of natural whey protein and a packet of tuna that contains 17. I also eat a high protein diet of chicken and peanuts with little to no processed food. Nuts are a big go to when I need or want a snack. I consider myself healthy, I'm just very lean and I want more physical mass. I have around 11-13% fat depending on the day. Good definition on all of my body, but just not a lot of meat the way I want it to look. I suppose it takes time.

What are your core lifts in your workouts?

If you are not building around squat, bench, deadlift, overhead press and chin up/pull up(hopefully weighted) and their variations. Then you might want to start. Machines and isolation movements have their place, but there is no getting around those core mass building lifts. You might also shoot for going heavier with around 5-8 reps or going lighter with reps in the 12-15 range. I have found staying around 10 reps doesn't get enough intensity for strength training OR doesn't get enough volume for mass training.

If DOMS is getting to you. Then you should try hot and cold immersion. A hot tub and an ice bath is rough, but I have found it helps soreness and recovery enough for the suffering to be worth it.

I will also reiterate from those above that mass is built in the kitchen not the gym. Eat well, eat often, and eat a calorie surplus. I know eating can really suck when you are bulking up, but there is no way around it. If you are serious keep food and workout journals. Journals can help spot flaws quicker than anything else IMO.

I have about 20 years experience in powerlifting and bodybuilding. This is what I have found in those years. It is a pretty simple equation, but folks try to make it complicated. Work when and how often you should plus eat when and how much you should. Then mass and strength comes from applying that over some time.

[Kykid8]

I thank both of you for your tips and advice! My sets thus far have consisted of 10 reps with roughly 30 seconds of rest between. I generally do full body workouts, but with my busy schedule four of the five days I work out for only 30 minutes. I start with my legs and then go to upper body push, upper body p'hi'll, and then core. I started to plateau doing that so I've recently done a day of upper body, day legs, day of core.

I eat supplemental protein, roughly 67 grams a day between two 25g (of protein) scoops of natural whey protein and a packet of tuna that contains 17. I also eat a high protein diet of chicken and peanuts with little to no processed food. Nuts are a big go to when I need or want a snack. I consider myself healthy, I'm just very lean and I want more physical mass. I have around 11-13% fat depending on the day. Good definition on all of my body, but just not a lot of meat the way I want it to look. I suppose it takes time.

What are your core lifts in your workouts?

If you are not building around squat, bench, deadlift, overhead press and chin up/pull up(hopefully weighted) and their variations. Then you might want to start. Machines and isolation movements have their place, but there is no getting around those core mass building lifts. You might also shoot for going heavier with around 5-8 reps or going lighter with reps in the 12-15 range. I have found staying around 10 reps doesn't get enough intensity for strength training OR doesn't get enough volume for mass training.

If DOMS is getting to you. Then you should try hot and cold immersion. A hot tub and an ice bath is rough, but I have found it helps soreness and recovery enough for the suffering to be worth it.

I will also reiterate from those above that mass is built in the kitchen not the gym. Eat well, eat often, and eat a calorie surplus. I know eating can really suck when you are bulking up, but there is no way around it. If you are serious keep food and workout journals. Journals can help spot flaws quicker than anything else IMO.

I have about 20 years experience in powerlifting and bodybuilding. This is what I have found in those years. It is a pretty simple equation, but folks try to make it complicated. Work when and how often you should plus eat when and how much you should. Then mass and strength comes from applying that over some time.

My core lifts for the first solid five months were focused on calisthenics (not actual lifts) and machine workouts. I only recently started to do bench- in fact, today was my first day doing bench- and free weights- for about a month. I have been doing assisted chin-ups for about a week now as my upper body lacks in muscle compared to my legs and core which I focused on during the beginning because I was in Long Jump for Track & Field.
I thank you for your help. I am learning as I go along and with the help of apps on my phone and people like you.

[Epicurustan]

My program is partly based on compound lifts. 4 day workout with Squats and Bench on first day, deadlift on second, OHP on third and barbell row on fourth. I do them in the stronglifting way ie max out and then do three reps of five sets. Three sets for deadlifting. Aside of that I do push or pull isolations.


Doing this for three years now, pretty happy with the results.

[Asherahan]

I like hard boiled egg with salt.

[Rostavykhan]

I hate boiled eggs, and though I like scrambled and fried eggs, I don't eat them often.

I do love peanut butter though, and peanuts in general. I can eat my weight in peanut butter. Red meats are also always good. Otherwise, I eat a lot of bread, maybe oats and grits, and potatoes. Beans and green are also good.

I do need to eat more oatmeal though, just as a regular snack. Lots of oats, and lots of peanut butter.

[Autonomous Cleaner Bot Cleaners]

See, I run track and cross-country

I did too, right up until my tibia cracked. My doctor's big fancy nuclear scanner couldn't see the ice pick embedded directly in the bone, but I'm pretty such it was there.

Tofu is amazing to work with - tofu scramble, tofu pad thai, there are a ton of recipes.

Yeah. With the right spices and vegetables, you can do some great stuff with it.

I'm currently on a falafel bender. Makes a good edible spoon for one's veg curry.

Any experience with / tips for seitan? I've tried it a few times, but it always comes out kinda scrambled eggy, and I'm not sure if its actually supposed to be like that...?

[Plebciclastan]

What are your core lifts in your workouts?

If you are not building around squat, bench, deadlift, overhead press and chin up/pull up(hopefully weighted) and their variations. Then you might want to start. Machines and isolation movements have their place, but there is no getting around those core mass building lifts. You might also shoot for going heavier with around 5-8 reps or going lighter with reps in the 12-15 range. I have found staying around 10 reps doesn't get enough intensity for strength training OR doesn't get enough volume for mass training.

If DOMS is getting to you. Then you should try hot and cold immersion. A hot tub and an ice bath is rough, but I have found it helps soreness and recovery enough for the suffering to be worth it.

I will also reiterate from those above that mass is built in the kitchen not the gym. Eat well, eat often, and eat a calorie surplus. I know eating can really suck when you are bulking up, but there is no way around it. If you are serious keep food and workout journals. Journals can help spot flaws quicker than anything else IMO.

I have about 20 years experience in powerlifting and bodybuilding. This is what I have found in those years. It is a pretty simple equation, but folks try to make it complicated. Work when and how often you should plus eat when and how much you should. Then mass and strength comes from applying that over some time.

My core lifts for the first solid five months were focused on calisthenics (not actual lifts) and machine workouts. I only recently started to do bench- in fact, today was my first day doing bench- and free weights- for about a month. I have been doing assisted chin-ups for about a week now as my upper body lacks in muscle compared to my legs and core which I focused on during the beginning because I was in Long Jump for Track & Field.
I thank you for your help. I am learning as I go along and with the help of apps on my phone and people like you.

There is soooo much good information out there now on websites, social media etc etc. I am seriously jealous of the younger folks coming up now. 20 years ago I had to get books, eyeball some static pictures and attempt to pick up information that was not junk around gyms. I was lucky to have a decent strength coach in highschool, but he was 20 years behind AND didn't keep up with any newer methods/techniques.

The best advice I have for anyone starting is to stick it out. It takes only motivation to pick up a rock, but you can move a mountain with discipline.

[Kowani]

See, I run track and cross-country

I did too, right up until my tibia cracked. My doctor's big fancy nuclear scanner couldn't see the ice pick embedded directly in the bone, but I'm pretty such it was there.

Ostía puta. That’s… not good. Sorry about that, mate.

[Epicurustan]

My program is partly based on compound lifts. 4 day workout with Squats and Bench on first day, deadlift on second, OHP on third and barbell row on fourth. I do them in the stronglifting way ie max out and then do three reps of five sets. Three sets for deadlifting. Aside of that I do push or pull isolations.


Doing this for three years now, pretty happy with the results.

I'm inferring that you're massive

Meh, my nutrition is just above average. 6'0 and 176lbs. 10% fat. I'm muscled but not massive.

[Soldati Senza Confini]

Protein powder is a waste of money. Eggs are just as good and a lot cheaper. Just don't fry them in a lot of grease. Boil them or make a milkshake.

I'd say they are for most people out there.

However, if you are in a sort of work where you need something like a simple shake for breakfast because you may be called to go to work at any time like I was just a few months back, a shake with protein powder works wonders in the morning, personally. It's also more tasty than eggs on milk.

I would not say they are meant for people on a normal lifestyle where you can make yourself a good breakfast, tho.

[Pope Joan]

Unconscious habits take their toll, over time.

I used to love going to baseball games, and consuming hot dogs and roasted peanuts.

But eventually I developed a ballpark figure.

[Autonomous Cleaner Bot Cleaners]

I did too, right up until my tibia cracked. My doctor's big fancy nuclear scanner couldn't see the ice pick embedded directly in the bone, but I'm pretty such it was there.

Ostía puta. That’s… not good. Sorry about that, mate.

Strictly speaking, it wasn't that bad. A microscopic hair-line fracture that you'd need a huge hospital nuclear scanner to even start to see. But that felt like someone plunged their electric drill directly into your shin.

Just trying to imagine what a regular visible-on-plain-x-ray fracture must feel like makes me seriously

Pro-tip: when coach says it's probably no big deal and just ice it, go immediately to a doctor cause coach doesn't actually know anything

[Xmara]

Diet progress: 1 week in and I’ve already lost 3 pounds. My goal is to lose about 30, so I’m getting there.

I’m going to the gym 3 times a week for 30 minutes, just to start out. I hope to build up to an hour at the gym 3 times a week.

[Trollgaard]

Hmm...Health and fitness...

I smoke like a chimney (well, not as much as did a year ago), eat fast food and steak quite a bit, and drink vodka and pop quite a bit.

I am, however, on my feet for most of my work day, moving around, lifting things of various weights, etc, etc.

Don't know if I'm fit or healthy but i'm not obese and I'm not dead so I don't care.

[Jebslund]

I'm 5'9" and around 255. I want to start a fitness regimen, not just to lose weight, but to get myself in shape, but my asthma acts up if I push myself too hard, and that's not helped by my pitiful endurance. Anyone know a good way to build up stamina to the point that I can get a real workout going without my trachea trying to strangle me five minutes in?