Help! I'm Fat - *** Official Exercise and Weight Thread ***

[madguy30]

Yoga.

Are you doing things for hip alignment and the piriformis? Usually those are culprits.

Like lying down and squeezing a basketball with the knees and rolling massage on a baseball.

I've had SI issues and after that stuff clams with a resistance band is key to stabilize things.

 

[BWRhasnoAC]

Are you doing things for hip alignment and the piriformis? Usually those are culprits.

Like lying down and squeezing a basketball with the knees and rolling massage on a baseball.

I've had SI issues and after that stuff clams with a resistance band is key to stabilize things.

Yoga does a lot with core muscles. We were focusing on lower back and the pelvic floor region and I think they were a little exhausted and part of the reason it slipped out this time. I stretch almost daily and use foam rollers and blocks.

 

[madguy30]

Yoga does a lot with core muscles. We were focusing on lower back and the pelvic floor region and I think they were a little exhausted and part of the reason it slipped out this time. I stretch almost daily and use foam rollers and blocks.

Yeah core helps too. Side planks etc help me a lot.

My right side is weaker so needs more time usually.

 

[snowcraig2.0]

I had not heard of this 5x5 thing before (looked it up). But that's basically what I am doing- squat, deadlift, OP, and bench. Plus a few other smaller ones- leg curls, lawnmowers. And lots of crunches. But I am doing the more typical 3 sets of 10, and lower weight than you for sure. Might try this just for a change of pace.

Not sure how I feel about that barbell row though. Looks like a chiropractor's boat payment LOL

Start light. I used to hate them but really like them now. They work everything, hips, back, shoulders, biceps, forearms.

 

[BWRhasnoAC]

Start light. I used to hate them but really like them now. They work everything, hips, back, shoulders, biceps, forearms.

Form is very important with this lift and starting with light weight is critical to staying injury free. There are loads of body weight exercises that will work the same region as well. Attached is one example. Just alternate legs. As with anything, If it hurts don't do it.

 

[KnappShack]

I had not heard of this 5x5 thing before (looked it up). But that's basically what I am doing- squat, deadlift, OP, and bench. Plus a few other smaller ones- leg curls, lawnmowers. And lots of crunches. But I am doing the more typical 3 sets of 10, and lower weight than you for sure. Might try this just for a change of pace.

Not sure how I feel about that barbell row though. Looks like a chiropractor's boat payment LOL

I don't go heavy on those. I'll transition to a one arm dumbbell row or a seated cable pull if I think I'm losing form.

But the move is a good power move that hits a lot of areas.

 

[swiacy]

I started walking at a brisk pace 5 days a week 14 years ago at age 59. I was 6'4" X 225 in my 20's and am now 6'2 1/2" X 227. Eat normal but not in excess, my sin is sweets & booze. IMO, the only way to reduce or control weight is by reducing calories w/exercise. In our small town of 1500 we have had 3 postmen who deliver every day while walking in the past 50 years. All three are overweight and would be classified obese so I don't think daily exercise alone does much for weight reduction.

 

[KnappShack]

I started walking at a brisk pace 5 days a week 14 years ago at age 59. I was 6'4" X 225 in my 20's and am now 6'2 1/2" X 227. Eat normal but not in excess, my sin is sweets & booze. IMO, the only way to reduce or control weight is by reducing calories w/exercise. In our small town of 1500 we have had 3 postmen who deliver every day while walking in the past 50 years. All three are overweight and would be classified obese so I don't think daily exercise alone does much for weight reduction.

I believe we've located the Golden Bachelor

 

[swiacy]

I believe we've located the Golden Bachelor

View attachment 117375

Way too much hair and what I have left is snow white. Probably from being a Cyclone fan!

 

[besserheimerphat]

Regarding barbell rows (or anything that involves "bending over" under load) - it helps to think about keeping your back relatively straight and bending/hinging at the hips. The position of your spine shouldn't change much from standing to bent over. Push your hips backwards rather than bending over. And its perfectly fine to bend your knees. From the side, you should look like a 7 so the weight stays over your feet. This helps spread the load over you glutes and hamstrings rather than just your spinal erectors. If you look like an upside down L, back flat and legs vertical, then all the strain is going into your lower back.

It's good to work and strengthen your lower back though too. If it's weak, it's more prone to injury from everyday activities.

 

[KnappShack]

Way too much hair and what I have left is snow white. Probably from being a Cyclone fan!

That dude is 72 and setting the bar way too high for even a guy in his 50s

But I hope he finds love

 

[simply1]

it'll be hard as you get stronger

Seems like a good problem to worry about later.

 

[BWRhasnoAC]

That dude is 72 and setting the bar way too high for even a guy in his 50s

But I hope he finds love

He's gotta be dying his hair at least.

 

[snowcraig2.0]

Figures, I start yapping about lifting in this thread and hurt my back picking up dog poop causing me not to be able to lift.

 

[ScottyP]

Anybody have a good homemade salad dressing recipe they like? After reading the nutrition labels, most of the store-bought salad dressings have a bunch of sugar added to them.

 

[2122]

Anybody have a good homemade salad dressing recipe they like? After reading the nutrition labels, most of the store-bought salad dressings have a bunch of sugar added to them.

Even worse in my view, they almost all have seed oils in them. Humans historically ate no oils extracted from plants. Now, 30% of our calories come from oils extracted from plants.

Bye Bye Seed Oils - My SuperHero Foods

As the data continues to grow, it's becoming clear how damaging seed oils are for our health. Seed oils are in nearly all processed foods you find in the

mysuperherofoods.com

Here are 7 seed-oil free and mostly sugar-free dressing recipes...

7 Oil-Free Salad Dressings that Actually Taste Good | No Meat Athlete

5 homemade plant-based salad dressings you can make without any oils. They taste great and will make you excited to eat salads.

www.nomeatathlete.com

 

[3TrueFans]

Anybody have a good homemade salad dressing recipe they like? After reading the nutrition labels, most of the store-bought salad dressings have a bunch of sugar added to them.

Several brands in the store that are zero or low calorie, as long as you understand that they're usually not going to taste as good (at least at first) as the normal full fat/full sugar varieties. Skinny girl I know is one brand, they're decent.

 

[Nader_uggghhh]

Anybody have a good homemade salad dressing recipe they like? After reading the nutrition labels, most of the store-bought salad dressings have a bunch of sugar added to them.

Walden Farms is a popular brand for zero calorie dressings. If you like vinaigrettes then a 3:1 oil/vinegar ratio is what I use. You can use lemon juice, balsamic, apple cider vinegar, whatever you want. Dijon mustard makes for a good emulsifier, and then you can add salt/herbs/garlic/honey to taste. I shake it up in a mason jar. Something that has helped me is adding avocado to salads. The creaminess makes it so you don't need to use near as much dressing.

 

[CascadeClone]

Figures, I start yapping about lifting in this thread and hurt my back picking up dog poop causing me not to be able to lift.

Something dumb like that happens to me about once a year. Then no weights for a few week, regress, and start back again lower and work back up. Argh.

 

[pourcyne]