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

[cowgirl836]

Your Postpartum Body by Ruth E. Macy, PT, DPT, Courtney Naliboff: 9780593541425 | PenguinRandomHouse.com: Books

A comprehensive, one-of-a-kind, evidence-based handbook to support postpartum healing and recovery Pregnancy may have left you feeling that there’s no way to fix common postpartum symptoms , such...

www.penguinrandomhouse.com

Oooo this looks very interesting! I've done a program for about....5+ yrs now developed by a PFPT and personal trainer that was all about working out safely and effectively during and after pregnancy and it was SO SO good for me. Wish more women had this information. I was having constant headaches, hand numbness, hip pain that I didn't need to have/

 

[MJ29]

Should I be eating more fiber? - Harvard Health

...

www.health.harvard.edu

If you like oatmeal I do oatmeal, chia seeds (can get a huge bag at Costco for like $9), a scope of protein powder, peanut butter and some cinnamon. Lots of fiber and protein to start the day

What brand/kind of oatmeal do you typically use?

 

[CloniesForLife]

What brand/kind of oatmeal do you typically use?

Just regular plain quick oats so pretty boring but that's why I add all the other stuff. Takes like 3 minutes to get a bowl of it ready in the morning

 

[clonechemist]

Same thing for me on the protein. I started tracking my protein and I was way short on the protein I needed. I am just beginning to focus on fiber recently.

Once you start tracking this, you quickly realize that the easiest way to hit combined fiber and protein goals is to eat bucket loads of fruits, vegetables, and meat, along with unprocessed whole grains and beans.

 

[MJ29]

Just regular plain quick oats so pretty boring but that's why I add all the other stuff. Takes like 3 minutes to get a bowl of it ready in the morning

I almost always have oats and chia seeds on hand because I make overnight oats at least one week a month to prep my breakfasts. I'm embarrassed to say I've never used them for warm oatmeal, but I might do that this time of year.

 

[CloniesForLife]

I almost always have oats and chia seeds on hand because I make overnight oats at least one week a month to prep my breakfasts. I'm embarrassed to say I've never used them for warm oatmeal, but I might do that this time of year.

Whatever works! I've been meaning to try doing the overnight oats I just keep forgetting lol

 

[clonechemist]

Oooo this looks very interesting! I've done a program for about....5+ yrs now developed by a PFPT and personal trainer that was all about working out safely and effectively during and after pregnancy and it was SO SO good for me. Wish more women had this information. I was having constant headaches, hand numbness, hip pain that I didn't need to have/

Unfortunately the book won’t be released until next summer - I know one of the authors and the motivation to write it came from the same frustration you described above

 

[carvers4math]

Yoga is really good for this. I can't praise what doing yoga consistently has done for my health. Life changing.

I feel like yoga reaches your entire body but most importantly, gives peace of mind.

 

[MJ29]

Whatever works! I've been meaning to try doing the overnight oats I just keep forgetting lol

I made some pumpkin pie ones in the fall that I was obsessed with. Very easy.

1/2 c oats
1/2 c mlik (I use Fairlife for extra protein) + a ilttle extra to pour on in the morning
1 scoop protein
1/4 c pumpkin puree
1/2 tsp pumpkin pie spice
2 tsp chia seeds (sometimes I add more)

The recipe I follow also asks for 1-2 tbsp of maple syrup, but I found I like them just fine without that added sugar. Others may want more sweetness.

 

[CloniesForLife]

I made some pumpkin pie ones in the fall that I was obsessed with. Very easy.

1/2 c oats
1/2 c mlik (I use Fairlife for extra protein) + a ilttle extra to pour on in the morning
1 scoop protein
1/4 c pumpkin puree
1/2 tsp pumpkin pie spice
2 tsp chia seeds (sometimes I add more)

The recipe I follow also asks for 1-2 tbsp of maple syrup, but I found I like them just fine without that added sugar. Others may want more sweetness.

Sounds delicious I'll save this recipe. Thanks!

 

[cyclone4L]

I have lost 45 lbs this year while still eating tacobell weekly and drinking soda.
I knew it would be impossible for me to cut it out so I didn't even try.
It would be too complicated for me to count calories, plan meals and portion control. I don't have the discipline that others do, that's why I got fat in the first place....

I lost 45 lbs through intermittent fasting daily and doing prolonged fasts regularly. It was the only solution for me. Shoot, I eating sugar cookies and drinking red Mountain Dew while writing this.

 

[carvers4math]

I almost always have oats and chia seeds on hand because I make overnight oats at least one week a month to prep my breakfasts. I'm embarrassed to say I've never used them for warm oatmeal, but I might do that this time of year.

I use rolled oats. Steel cut take too long. Rolled I think have a little more fiber than quick.

In both overnight and hot oatmeal, I add chia seeds, walnuts, blueberries, and cinnamon. Put yogurt in the overnight oats.

I can’t get into the chia seed pudding. The texture is off putting. But I love oatmeal.

 

[carvers4math]

I made some pumpkin pie ones in the fall that I was obsessed with. Very easy.

1/2 c oats
1/2 c mlik (I use Fairlife for extra protein) + a ilttle extra to pour on in the morning
1 scoop protein
1/4 c pumpkin puree
1/2 tsp pumpkin pie spice
2 tsp chia seeds (sometimes I add more)

The recipe I follow also asks for 1-2 tbsp of maple syrup, but I found I like them just fine without that added sugar. Others may want more sweetness.

Ok, I have to do this. Pumpkin is so good for you. It’s also good for your pets.

 

[BWRhasnoAC]

I feel like yoga reaches your entire body but most importantly, gives peace of mind.

It's more about your mind but you don't figure that out until you've done it for a while.

 

[Nader_uggghhh]

I use rolled oats. Steel cut take too long. Rolled I think have a little more fiber than quick.

In both overnight and hot oatmeal, I add chia seeds, walnuts, blueberries, and cinnamon. Put yogurt in the overnight oats.

I can’t get into the chia seed pudding. The texture is off putting. But I love oatmeal.

Quick oats are just smaller/thinner rolled oats. But the extra texture is nice in overnight oats. It might be the perfect breakfast food. It's a ton of volume by the time you add the yogurt/fruit. Plus it has lots of complex carbs, fiber and protein while being low calorie.

 

[Althetuna]

I hate elbow stuff. Currently right elbow is all riled up, both "golf" and "tennis" sides but the tennis is worse. When that happens it takes months for it to settle down. Had to drop out a couple of arm exercises for the time being.

BTW, not my fav time of the year at the gym. Too many peeps off work and too many students on break and all seem to head over mid-afternoon which is usually my sweat spot for the gym not being too busy. Way too many teen and college boys. Guys always seem to workout in pairs or groups of three and sort of clog up access to popular machines. And there's the "I ate too much over the holidays and am going to get in shape now" crowd and the New Years resolution crowd. It will be back to normal by spring.

Yeah. Elbows stink.

Before COVID hit. I remodeled part of the basement. Put in a small weight room and area for treadmill.

That really helped me stay dedicated.
1. I don't need to venture out in the weather.
2. No crowds to fight.
3. I can workout whenever. I work from home and started working out in the middle of the day. That's kept me from snacking during the day. Plus its breaks up the workday and kills any stress I may have.

 

[cowgirl836]

Just regular plain quick oats so pretty boring but that's why I add all the other stuff. Takes like 3 minutes to get a bowl of it ready in the morning

My kindergartener does that almost every school day. I should add pb because he needs calories. I do cinnamon and a bit of Maple syrup.

 

[TBT]

Fiber is great for high cholesterol, helped me drop about 30-40 points in my overall cholesterol with little exercise.

 

[besserheimerphat]

I've seen guys belt themselves down to the bench before. Might help you if you're moving your SI joint while pressing?

I do a powerlifting bench, so I arch my back and drive my legs into the floor but my but stays in contact with the bench The problem is more getting into and out of the position than actually being in the position and straining.

Sometimes it flares up during squats after a rep, but it's never during the rep. Like when I exhale at the top.

 

[besserheimerphat]

I want to start doing kettlebell swings using the dumbbells I have. I heard that they can be really good for you both strength-wise (heavier weight) and as cardio (lighter weight). My concern is that I've always struggle with the technique and don't want to injure myself doing them wrong. I don't want to pay for a gym membership/personal trainers but is there a way to have someone more experience help me with the technique without paying for a gym membership/personal training?

Weight training is very low injury risk relative to most any other sport. Studies have confirmed this. And despite what fitness influences say, there isn't any definitive "injury-preventing" form for any exercise anyway. A particular technique may be inefficient for the sport or lifting maximal weight, but even so the body adapts to the form used.

If you are still concerned, consider something with less sudden change of direction. Maybe use your dumbells to do goblet squats (more quads) or Romanian or stiff-legged deadlifts (hams/glutes). For cardio, you can work them into a multiple movement circuit.