Exercise Thread

[Suzaku]

Post your daily workouts here!

This thread is also for asking questions and giving advice towards fitness goals!

Let's talk nutrition too.

[Chae]

My Si PoLR... it... hurts.... hrgghh

[Subteigh]

I find that exercising at low intensity is more sustainable to the psyche than more intensive exercises, and thus is more likely to be beneficial.

In addition, if the intention is to reduce weight, it may be more effective to simply reduce calorie intake. Not eating in the company of others, especially snacks in front of the TV, may be of key significance.

[Suzaku]

Everybody's body is different, so there would be different workout routines for different people.

For instance, my trainer is having me do repetitions of heavy weights to the point of where my muscles feel like they're going to explode and doesn't want me doing any cardio whatsoever because I'm trying to put on muscle and not lose any weight in the process. Somebody who is trying to lose body mass would want to do more cardio.

Also, eating right is a HUGE part of fitness training. If you're going to build muscle you're going to want to consume a lot of carbs and protein while cutting out processed junk. You gotta hit those macros, otherwise you won't see any big results. This imo, is the most difficult part for me because I don't like to cook or eat large amounts of food, and I often I have a hard time remembering to eat meals. Cooking meals in the slow cooker makes it a lot easier, though.


Anyway, weight lifting is more beneficial for me because I am a small framed Caucasian female, and that automatically makes me more prone to getting osteoporosis in the future. Yoga is also quite beneficial to me personally as it helps me both mentally and physically.

Very true. People have certain conditions like Scoliosis, Rheumatoid Arthritis, so people may require low impact / intensity workouts. But I suppose it depends on what the psyche needs. I like cycling because it brings tranquility. But if I'm furious sometimes Yoga is best. Others claim they need a very intense workout for anger management.

[Computer Loser]

When I used to workout- I'd do the big lifts; bench press, squats, deadlifts, pull ups ---> pretty much hit all da muscles. Lifted 2-3x per week HEAVY. Tried to increase weight/reps/set every session.

On times in between I'd do some cardio- Running up and down stairs, running in the park.

Nutrition... Didn't count calories or anything just made sure not to overeat.

I really need to motivate myself again..

[Suzaku]

When I used to workout- I'd do the big lifts; bench press, squats, deadlifts, pull ups ---> pretty much hit all da muscles. Lifted 2-3x per week HEAVY. Tried to increase weight/reps/set every session.

On times in between I'd do some cardio- Running up and down stairs, running in the park.

Nutrition... Didn't count calories or anything just made sure not to overeat.

I really need to motivate myself again..

I don't count calories either. It puts negative thought loops in my head. I just eat things I know are good for me and satiate myself enough so I have a good amount of energy to sustain the day. I figure if I crave certain foods it's because I'm lacking a certain nutrient so I bring up the cravings chart. My body has always been good at warning me if I'm deficient in something. So I figure I'll fill myself with nutritious foods and exercise and I can always make something taste better if I use the right spices. I'm big on Naan and Hummus lately and I always modify the stuff with spices that aren't already included in the food.

[Satan]

Very true. People have certain conditions like Scoliosis, Rheumatoid Arthritis, so people may require low impact / intensity workouts. But I suppose it depends on what the psyche needs. I like cycling because it brings tranquility. But if I'm furious sometimes Yoga is best. Others claim they need a very intense workout for anger management.

sometimes before i workout i am furious, like near road rage kind of anger. usually some asshole driving way too fucking slowly where i have to restrain myself from wanting to ram them up the ass.

then i go really hard for a while at the start of the workout, then ease up a little. then afterwards i'm fine.

but seriously, what's with all these assholes that think it's ok to drive slowly in their little squahed up cars.

[Satan]

i'm doing intermittent fasting, and doing weights 3 days a week, with 1 to 3 cardio days a week. i workout in the morning.

i have found that when eating less i tend to have slightly shorter workouts, and that i have to be
a bit more careful with pacing myself.

at first i tried using myfitnesspal and measuring how much i ate, and eating 3 to 4 meals a day plus snacks. then i shifted it back to not eating 3 hours before bed. and i experimented with just having coffee before workout etc, and didn't find it made a lot of difference.

so now, i'm working out without food, with just having BCAA, citrulline mallate, creatine, and ashwagandha. (yeah i take lots of supplements)

i have noticed that it can make my rowing machine times slightly slower, but i'm not too worried.

i just started adding an evening walk on, and am going to be shifting that to an evening run some of the time.. it's hilly around here, so either is a reasonably good short workout.

[Satan]

Another tip my trainer recomends:

For anyone who wants to keep track of daily calorie intake and macros, try the Myfitnesspal app. It is awesome.

If you want to build muscle mass try to reach those protein and carb goals especially. Make sure to cut out sugar and anything processed.

Also, if you are a hard gainer keep protein powder and a shaker with you (like at work or in your car) at all times. This makes it a lot easier to reach protein goals without having to eat so much meat.

myfitness pal told me i eat too much protein, too much fat, too much sodium, and not enough carbs. my diet was doing me fine. so screw it

i dunno if the protein goals really matter as much as some people think. i seem to be fine with ~120g a day. and my lean mass estimate is ~145lb.

i used to think i was a hard gainer, as i didn't seem to gain weight that easily. but i gain weight pretty easily eating around 3500 calories a day. now that i've got older, i've slowed down a little, so maybe it's a little easier. but most people who are "hard gainers" just don't eat enough. like s-health recommends a calorie target of 1750 calories a day which is pathetic

i think anyone who uses protein powder and shakers too much gets sick of them. you have to clean them constantly or they stink really bad, the taste is mediocre, and a lot of them have terrible aritificial sweetners in them.

i add a little bit of unflavoured whey to food sometimes. but really unless you're trying to lose weight you don't have to be that careful with protein.

milk is something much cheaper that you can use to bulk easily. don't need the whey. just drink a glass or two of milk a day.

[Suzaku]

sometimes before i workout i am furious, like near road rage kind of anger. usually some asshole driving way too fucking slowly where i have to restrain myself from wanting to ram them up the ass.

then i go really hard for a while at the start of the workout, then ease up a little. then afterwards i'm fine.

but seriously, what's with all these assholes that think it's ok to drive slowly in their little squahed up cars.

If I'm in Shizuo rage mode I use the elliptical or go for a long run outside if it isn't snowing or freezing. I can't even Yoga in that state. But it doesn't happen too often. I used to lift weights but even with a trainer I end up hurting myself, so no more weights for me. Assholian Crapbox cars can be infuriating! I don't think I have road rage but I can be prone to shouting wtf when Assholains are abound. But in the comfort of my own car I don't roll down the window at them lol.

[Suzaku]

myfitness pal told me i eat too much protein, too much fat, too much sodium, and not enough carbs. my diet was doing me fine. so screw it

i dunno if the protein goals really matter as much as some people think. i seem to be fine with ~120g a day. and my lean mass estimate is ~145lb.

i used to think i was a hard gainer, as i didn't seem to gain weight that easily. but i gain weight pretty easily eating around 3500 calories a day. now that i've got older, i've slowed down a little, so maybe it's a little easier. but most people who are "hard gainers" just don't eat enough. like s-health recommends a calorie target of 1750 calories a day which is pathetic

i think anyone who uses protein powder and shakers too much gets sick of them. you have to clean them constantly or they stink really bad, the taste is mediocre, and a lot of them have terrible aritificial sweetners in them.

i add a little bit of unflavoured whey to food sometimes. but really unless you're trying to lose weight you don't have to be that careful with protein.

milk is something much cheaper that you can use to bulk easily. don't need the whey. just drink a glass or two of milk a day.

The only protein powder I can do is vanilla with too many frozen raspberries, and even then there's still a strange taste...

[Suzaku]

I like keeping String Cheese around for protein.

[jessica129]

I walk my dogs 2 1/2 miles a day. I still eat terribly but I've lost 3 lbs and notice I am toning more. I just can't get into working out.

[Satan]

I think it's okay to eat more protein depending on your goals. My trainer personally altered my macros on the app so that I have to eat a lot more carbs and protein than I normally would for my height and weight. It's extremely difficult for me to reach the goal on a daily basis, even with protein shakes. She wants me eating 2600 calories a day... It has worked so far for gaining, but the second I slack off (like I have this week) the weight falls right off of me. I went from 120 to 112 in a matter of days, which was pretty depressing. My trainer says I have mostly lost the water that my muscles have retained, so I haven't lost too much hope. How you fit in your clothes is a better indicator of your body's progress.

my gaining was pretty linear without counting calories too much.

i was at about 2600 calories on rest days. . myfitnesspal has about 2400, but there was some not easily included topping or such i think.

i was 189/145/181 for carb, fat, protein.

i dunno if you've tried it, but i do better eating more on active days, and less on less active days, rather than consistently.

I found it really difficult to reach the carb goal as well before I discovered how awesome bananas are for getting in carbs. Adding a few bananas with your protein shakes helps a lot.

The life of an ectomorph. Sigh.

there's 180 grams of carbohydrates in 250g of macaroni, which is a double serving. depends if you can handle double servings or not i suppose. i used to split that betwen dinner/breakfast and add lots of cheese, veges etc i find that it's much easier to have high fat diet, as there are density issues. especially if you want to get lots of vegetables in.

It would probably do you good to consume less sodium, tbh. I'm guessing the excess sodium is coming from processed foods (I had this issue). I thought you were trying to lose weight?

it actually looks like quite a bit was coming from eggs and cheese mostly. i think when it was really high was with some oven fries i was eating it though. high sodium isn't necessarily bad.. but it can
increase water retention.

Milk is pretty awful in general and a lot of people can't digest it very well. It's made for baby cows, not humans. I try to stick to almond or coconut milk.

lots of people can digest milk fine too. i was drinking around 6 litres a week before, which is about 1.5 galllons i think. it adds in some easy fat/protein. some people
do have issues, and some people have issues with whey too. cheese is good too. casein protein in general is good for stable energy levels. whey is very spiky and gives
a strong insulin response. and a lot of people have insulin resistance.

[Satan]

The only protein powder I can do is vanilla with too many frozen raspberries, and even then there's still a strange taste...

do you use water or milk as a base? have you ever tried pea protein or hemp protein?

you could always find things that taste worse, then it'll taste better. like bcaa ... or apple cider vinegar.

[Satan]

I also have a difficult time stomaching protein shakes. So far the only one I found that doesn't taste so horrible is this one (which I generally use two scoops of):

http://t.gnc.com/Optimum-Nutrition-G...vourID=3267263

I like the birthday cake and doughnut flavor. I'm not sure how good it is as far as protein powders go, but I'm happy to say that I can drink it without wanting to puke lol.

I've bought others that are technically better as far as protein and carbs go, but I always end up going back to this one because of the taste. Also, you don't need a shaker for it so it makes it easy to drink on the go.

the biggest issue i have with protein shakes is that after mixing can get bubbles. so i wait for it to settle a little. i also find they can be a bit cold at times, especially when mixing frozen blueberries or such in, with cold milk. so sometimes i do the cheating thing and just put in microwave briefly.

i haven't tried many american flavoured ones, but i quite liked:

http://www.iherb.com/Country-Life-Bi...2?rcode=ZJS330

sucralose is pretty bad as far as artifical sweetners goes. but when you're not trying to lose weight, you can just flavour with dextrose and raw cacao if you're into spiking your insulin.

http://www.iherb.com/Navitas-Natural...4?rcode=ZJS330

[Suzaku]

do you use water or milk as a base? have you ever tried pea protein or hemp protein?

you could always find things that taste worse, then it'll taste better. like bcaa ... or apple cider vinegar.

I use Lactaid lol. Hey I just got myself to like Apple Cider Vinegar, but it cured my Sinus Infection.

[Suzaku]

Loki still has the old workout bike I got him! I set up the phone as a remote mouse and keyboard, and set up my bike in front of the gaming laptop. Loki has the Steam controller and my controller is long enough for the bike.

So we've been working out together while killing stuff in games.

[Suzaku]

I have a goal for when winter is over. I'm going to get a new bike (really need one) when I can borrow the truck next. Then I'm going to get a phone holder for the bike and bike to all the Pokemon Go stops in town. I know it is 7 miles around the lake I live by, plus the stops, it could tally up to being around a 20 mile bike ride. There's going to be lots of hills too since this is a hilly area.

I will still be doing about an hour of yoga too for my Reiki practice, but light yoga...

String cheese and Chobani yogurt for my protein >_<v I like making green drinks in the blender too, the milk in it is good. Ain't got no time for salad muwahahaha~

[Saoirse]

Do any of y'all have issues with sugar, or have any of you had them in the past? I'm good with exercise and most of my nutrition, but I just eat wayyy too much sugar.

[Beautiful sky]

I used to run but now I walk. Love walking or hiking 3-5 miles and want to do it more often but it's just on the weekends now

[Suzaku]

Do any of y'all have issues with sugar, or have any of you had them in the past? I'm good with exercise and most of my nutrition, but I just eat wayyy too much sugar.

Recovering sugar addict now relapsing! But I will not buy any more candy, I promise myself. I just got real stressed while looking for a dual (and found a semi-dual who I thought was a dual). I feel a little comfortable with the one I found now. A little. But I promised myself I won't buy candy next time I go grocery shopping. My strategy was to stop buying sugary things and don't keep them at the house. I have apple cider vinegar for blood sugar and health, and some tea to stabilize blood sugar. A lot of my family members deal with stress eating candy because we don't feel comfortable expressing ourselves to one another when we feel stressed.

[Suzaku]

Also I have a tooth that has been broken for over five years now and I haven't done anything about it. I really should. But the sugar isn't helping it any. Another reason to stop with candy.