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

[KnappShack]

I find lunges to be easier on my lower back.

I do one minute each side for the clamshells and it helps a ton.

Single leg exercises seem to be a bit better for my back also. Can still get a challenging weight but not much load on the spine.

Without weights the front foot still gets a decent load. Grab a couple of 80s and you'll know something is happening. With Bulgarian the lean forward or back hits the quads vs glutes more.

It's a bastard of an exercise

 

[ScottyP]

Squat is one of the most commonly performed exercise with incorrect technique/form.

I suggest to try to focus on your first movement being “to push your butt backwards, not downwards.”

Hang clean/power clean are additional exercises commonly performed with poor tech.

I've really struggled with the "hip-hinge". I went to PT due to a hip flexor strain doing some weighted walking lunges and the PT said that I should focus on goblet squats, RDLs and another exercise that involves kicking one leg up while holding a dumbbell in the other (not sure what it is called).

 

[KnappShack]

I've really struggled with the "hip-hinge". I went to PT due to a hip flexor strain doing some weighted walking lunges and the PT said that I should focus on goblet squats, RDLs and another exercise that involves kicking one leg up while holding a dumbbell in the other (not sure what it is called).

Sounds like a single leg RDL

 

[besserheimerphat]

Not to try to “one-up” anyone; in my low/mid 20s my BP goal was 2x my body weight. Unfortunately I fell about 9% short.

No worries, 2X bodyweight bench is REALLY impressive. My first goal has always been a bodyweight bench. Then, once I hit that (since I'm already heavy) the next goal is 315.

The most I've ever benched was 285 at a bodyweight of 285 as a senior in high school.

 

[ScottyP]

One thing I've noticed is that people who regularly strength train tend to look younger than they are. My wife's uncle works out at the gym regularly. He is 89 years old and he looks at least ten years younger than his actual age.

 

[besserheimerphat]

I've really struggled with the "hip-hinge". I went to PT due to a hip flexor strain doing some weighted walking lunges and the PT said that I should focus on goblet squats, RDLs and another exercise that involves kicking one leg up while holding a dumbbell in the other (not sure what it is called).

Hip hinge is a tricky thing for people to figure out. You can practice the movement pattern doing RDLs with a broomstick. It really helps to either have a mirror or take video.

The key is to keep your spine neutral - not flexed in either direction. All the movement from your core down to your knees should come from your hips ball-and-socket joint.

You may have to experiment with stance width or foot angle (toes straight ahead to pointed outward) for simple hinge exercises.

 

[CloneFanInKC]

No worries, 2X bodyweight bench is REALLY impressive. My first goal has always been a bodyweight bench. Then, once I hit that (since I'm already heavy) the next goal is 315.

The most I've ever benched was 285 at a bodyweight of 285 as a senior in high school.

I’m about your age and at the time 216-218 at 6’3”. So I was happy that I finally got 4 plates (plus).

Now 230, work corporate America and just do push ups and sit ups and some chin ups.

I long for my fitness from my 20s, life goes fast.

The great thing about working out is you don’t have to be the best at, just do it and you’ll receive the benefits. (I feel like there might be a Matt Campbell Process quote somewhere in there? )

 

[BoxsterCy]

If you haven’t gone to ortho yet or gotten any scans that could be a very good idea. Can rule some things out and also give a better idea of what’s wrong. Shoulder impingement sucks but can be fixed/managed not surgically

Little behind on this thread because I have not worked out in a month. After a few trips to family doc I got a referral to ortho. Already knew it was C5 or C6 nerve (shoulder blade pain, front shoulder with pain numbing of the thumb and tingling of all digits if you moved "wrong") but ortho confirmed it. Even layman me looking at the xray could see the vertebrae with the bone spurs. Doing some oral steroids and PT starting later this week. MRI if it doesn't settle down in four weeks.

Think whatever the outcome I might be through biking. The bend up at the neck to see might be incompatible with that nerve at my age unless I get a very upright bike. My first ride of the year along with some raking might have been the trigger for this but seeing something physical on the imaging is worrisome. Not like this is likely a one time inflamation.

 

[FriendlySpartan]

Little behind on this thread because I have not worked out in a month. After a few trips to family doc I got a referral to ortho. Already knew it was C5 or C6 nerve (shoulder blade pain, front shoulder with pain numbing of the thumb and tingling of all digits if you moved "wrong") but ortho confirmed it. Even layman me looking at the xray could see the vertebrae with the bone spurs. Doing some oral steroids and PT starting later this week. MRI if it doesn't settle down in four weeks.

Think whatever the outcome I might be through biking. The bend up at the neck to see might be incompatible with that nerve at my age unless I get a very upright bike. My first ride of the year along with some raking might have been the trigger for this but seeing something physical on the imaging is worrisome. Not like this is likely a one time inflamation.

It’s possible. Not seeing the scans I can’t weigh in but for sure ask ortho about it. Sometimes you might be surprised at what’s permitted and you may only need to modify your rides a bit to avoid triggering it. Most likely you won’t be able to do your rides exactly the same (depending on what exactly you are doing) but don’t give up something you love doing immediately. Ortho especially loves promoting exercise so they will 100% work with you.

 

[besserheimerphat]

I’m about your age and at the time 216-218 at 6’3”. So I was happy that I finally got 4 plates (plus).

Now 230, work corporate America and just do push ups and sit ups and some chin ups.

I long for my fitness from my 20s, life goes fast.

The great thing about working out is you don’t have to be the best at, just do it and you’ll receive the benefits. (I feel like there might be a Matt Campbell Process quote somewhere in there? )

Damn, 405 is a hell of a bench at any weight!

One thing I've taken from the folks I listen to for powerlifting stuff is once you reach a certain level, even with a long break or injury you can quickly get back to 90+ percent of that level. Like within a 2 to 12 months depending on how long the break was. That's been my experience as well.

And if a person gets to "love the process" and puts in a decade of consistent work, they can get IMMENSLY strong with sustained effort.

 

[RING4CY]

Went to the doctor for updated labs.

Blood pressure is good.

LDL is too high.

HDL isn't high enough.

Wife and I have started to make diet changes. My body is hating me because it's getting foods it's not used to getting, and it's also not getting as many calories as it used to.

 

[ScottyP]

I tried a new breakfast dish that I thought I would share.

1lb turkey breakfast sausage
One package of frozen riced cauliflower
Eggs
Cheese
Chopped peppers, onions and some mushrooms, if wanted

Breakfast hash

Cook cauliflower rice in microwave
Brown turkey sausage
Add in peppers and onions
Add eggs and scramble
Mix in riced cauliflower
Sprinkle shredded cheese

Serve with hot sauce or salsa for more flavor.

Makes a good healthy breakfast that is higher in protein and lower carb.

 

[clonechemist]

By early April this year I was the heaviest I’ve ever been at ~270. Exercise has been hit or miss but I know the biggest problem is diet, in particular binging on treats after dinner (if it were up to me we’d keep candy etc out of the house, but my wife and two young kids would lose their minds).

Luckily around the same time my wife was unhappy with her health so we’ve been supporting each other to eat better (or avoid dessert binges) and exercise consistently.

I’m down about 12 pounds since then. No real firm weight goal, but aiming to keep up consistent workouts 2-3 times per week (I’ve been good there for about the last year), avoid unhealthy binge habits, and if I keep that up I should keep losing about a pound a week. Hoping that as my kids (currently 4 and 6) keep getting more independent it will get easier to exercise consistently - I love it and worked out 5-6x per week before kids, but that’s not realistic for now.

 

[SayMyName]

Hey all, by way of accountability I'm checking in on the occasion of my 4-year "Fat-iversary".

In late May of 2019, a routine physical exam provided me with a kick-in-the-pants wakeup call that was long overdue. At 5' 11", about to turn 46, and tipping the scales at 237 lbs, my blood tests showed I was headed toward pre-diabetes. Doc gave me two choices: diet/lifestyle changes, or medication.

I chose the former. It started with hyper focus on what I ate (tracking everything, with emphasis on reducing overall calorie, sugar, and carbohydrate consumption) and later folded in physical activity once the weight was under control. Exercise consisted mainly of cardio and then added in strength training later on.

By my next checkup, weight was down to 172 lbs and blood work was "normal". Over the following years, I continued to fluctuate within a 10-15 lb range depending on how strict I followed my diet (but mostly unrelated to amount & intensity of physical activity).

I'm now about to turn 50, and feel like I am in the best shape of my life. Is my health perfect? Hell, no. Still working on BMI and as the chart below shows, for me weight management truly required a lifestyle change and constant vigilance to sustain it. (Including a course correction over the past few months.) The journey for me is not a straight line, but has many ebbs and flows that only ends when I am 6 feet under.

View attachment 113379

Best of luck to you all wherever you are in your own journey, with wishes for health and happiness!



tl;dr summary: I used to be fat, but currently I'm not (after A LOT of hard work)!

Just passed my 5 year fativersary!

Have been able to maintain a 50+ pound weight loss over that time (although I'm currently 13 lbs above my lowest recorded weight, and about 7 lbs above my desired target weight). The battle continues!

 

[clonechemist]

Just passed my 5 year fativersary!

Have been able to maintain a 50+ pound weight loss over that time (although I'm currently 13 lbs above my lowest recorded weight, and about 7 lbs above my desired target weight). The battle continues!

View attachment 129737

Well done!

I’ve been up and down from 2006 (when I cut down from 260 to 195 after a lifetime of trying to be a big offensive lineman), to about 2020 (when kid 2, job change, move, and covid led to slow but steady weight gain from a start point of about 220). Those 14 years in between had a lot of ups and downs between about 195 and 230.

‘It never gets easier, you just get faster’ - Greg Lemond

 

[madguy30]

Still need to synch up my diet a bit but exercise I did a run/walk today on a recovering calf and it went OK and isn't bad so far post-work out.

Fingers crossed and if it's just a little tight for the next couple of days it could mean I get back to running which would be fantastic.

 

[carvers4math]

By early April this year I was the heaviest I’ve ever been at ~270. Exercise has been hit or miss but I know the biggest problem is diet, in particular binging on treats after dinner (if it were up to me we’d keep candy etc out of the house, but my wife and two young kids would lose their minds).

Luckily around the same time my wife was unhappy with her health so we’ve been supporting each other to eat better (or avoid dessert binges) and exercise consistently.

I’m down about 12 pounds since then. No real firm weight goal, but aiming to keep up consistent workouts 2-3 times per week (I’ve been good there for about the last year), avoid unhealthy binge habits, and if I keep that up I should keep losing about a pound a week. Hoping that as my kids (currently 4 and 6) keep getting more independent it will get easier to exercise consistently - I love it and worked out 5-6x per week before kids, but that’s not realistic for now.

We invested in home exercise equipment when we had kids. Probably more difficult thing to do depending on what exercise you do.

I started staying home with the kids when the kids outnumbered us and after we went through the month and a half of one of them having the contagious stage consecutively of chicken pox. (They announced the vaccine was coming during this month and a half of hell too.) We both burned through a ton of leave just from the chicken pox.

The first week of home alone with three kids at that time, I was physically exhausted. Always wanted to go to the park or the bike trail. Pushing swings. Playing tag. Soccer in the back yard. I guess this is my long winded tale of saying that you can build in a lot of exercise with your kids, good for you and good to get them into physical activity and exercise as a lifelong habit.

 

[simply1]

I tried a new breakfast dish that I thought I would share.

1lb turkey breakfast sausage
One package of frozen riced cauliflower
Eggs
Cheese
Chopped peppers, onions and some mushrooms, if wanted

Breakfast hash

Cook cauliflower rice in microwave
Brown turkey sausage
Add in peppers and onions
Add eggs and scramble
Mix in riced cauliflower
Sprinkle shredded cheese

Serve with hot sauce or salsa for more flavor.

Makes a good healthy breakfast that is higher in protein and lower carb.

I always wonder at the processed nature of chicken sausage when we use it.

 

[madguy30]

I always wonder at the processed nature of chicken sausage when we use it.

 

[BWRhasnoAC]

Single leg exercises seem to be a bit better for my back also. Can still get a challenging weight but not much load on the spine.

Without weights the front foot still gets a decent load. Grab a couple of 80s and you'll know something is happening. With Bulgarian the lean forward or back hits the quads vs glutes more.

It's a bastard of an exercise

I know I'm a bit of a broken record about this but I have back/hip issues and yoga has really improved my quality of life. The stretching element alone is great for my condition and doing power yoga has made my core so strong I don't throw my back out anymore. I can just squeeze my core when I'm in those problematic positions and can actually self adjust my spine by just doing certain forms that were impossible when I first started. It's pretty amazing with the right teachers how fast you learn your body. It's more intuitive than you might think.

There are a ton of single leg exercises in yoga and you can really get a strong workout with the right direction and even better it will guarantee you full range of motion into old age. Most people don't have a strong enough pelvis as they get older and is why they lose their balance or have trouble getting around.