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

[KnappShack]

Just find something - anything - you can be consistent with. You don't have to move mountains from day one. Do a little bit each day and over the course of a year you'll be shocked at the progress you've made. 10,000 foot mountains are made by growing 0.001" a day, every day, for a long time. Take the same approach.

Isn't this exactly the key? Reading about workout programs is the ultimate rabbit hole

Isometric, drop sets, time under tension, vitamins GOOD, vitamins hold back weight lifting gains, 15 reps, work to failure, low reps, cardio bad, cardio good....etc.

That's not even considering diet and macros

Hell I'm taking tumeric, vitamin D, collagen, creatine, and a rotation of multi vitamins.... I think they are helping, but...

 

[Cyclones_R_GR8]

Lay that big scooter on it's side and do lifts setting it upright again.

No thanks, I haven't dropped a bike in a while and I'd like it to stay that way.

 

[throwittoblythe]

Isn't this exactly the key? Reading about workout programs is the ultimate rabbit hole

Isometric, drop sets, time under tension, vitamins GOOD, vitamins hold back weight lifting gains, 15 reps, work to failure, low reps, cardio bad, cardio good....etc.

That's not even considering diet and macros

Hell I'm taking tumeric, vitamin D, collagen, creatine, and a rotation of multi vitamins.... I think they are helping, but...

Consume fewer calories than you burn and you will lose weight. That’s really all there is to it. Exercise only burns an additional 10-20% calories a day. The majority are burned just from normal activity and keeping our bodies running. That 10-20% extra, when applied over a long period, make all the difference though.

The mental game is a tough one, that’s for sure. In college, I couldn’t even get myself out of bed to workout before a 9am class. And I had a world class fitness facility at my disposal for “free.” Now, I’m usually done with my workouts by 6am and I pay for the privilege.

 

[CNECloneFan]

Feel ya. Had a plantar plate tear. Don't recommend it.

Had to pivot to more weight lifting which I'm cool with

Counted 310 workouts/run/walks in 2020. With COVID ending (hopefully) my hour and a half commute will fire back up and baby #2 is on the way.

Hoping to work on flexibility more and to hold serve on the weight. Dial in the diet more since time will be an issue

Congrats on the progress! Older fellas can put on muscle. Fight father time until the end!

I have never heard of a plantar plate tear. GD that must have been painful.

 

[CNECloneFan]

Can confirm. When you stop working out at my age (stopped going to gym and no weight workouts since March) your muscle mass and tone do seem to just melt away like snow on a warm spring day. Happens WAY faster now that I am 69.

Doesn't look like I am going to get back to LifeTime till summer. I am not imagining getting a vaccine till at least June or so. Think I am going to end up at home alone for probably going on 18 months. Feels like i committed a crime and doing time but without the prison yard weights! Anyway have been doing daily walkabouts and getting 21-25 miles of walking in each week. It's a poor substitute for all of the biking I did till October but it's what I got. Been tough sledding here with all of the snow though as the slog through the woods is not great footing. Do have some small hand bells and need to do some light toning at least. Volleyball coach from ISU posted some good light home workouts for core and upper that don't require a ton of weights and equipment. Not sure his target audience but seemed suitable for old man me. He's his upper:

One thing I have learned the hard way - us "elderly" can definitely work out, and even improve our cardio and muscle-mass, but we REALLY need to be careful.

My brain is 21. My body is "seasoned citizen"

 

[CNECloneFan]

Just find something - anything - you can be consistent with. You don't have to move mountains from day one. Do a little bit each day and over the course of a year you'll be shocked at the progress you've made. 10,000 foot mountains are made by growing 0.001" a day, every day, for a long time. Take the same approach.

I might get cracked for this, but the routine that has really helped me is to come home from work and download that day's Jim Rome show while I stretch and then workout. I actually look forward to it - which is HUGE.

 

[besserheimerphat]

I might get cracked for this, but the routine that has really helped me is to come home from work and download that day's Jim Rome show while I stretch and then workout. I actually look forward to it - which is HUGE.

Do whatever it takes to stay motivated. Even if that's listening to Rome.

I have to listen to music. I find that I can't listen to any kind of podcast or talk show while working or working out. For work, I'm usually doing stuff that's involves enough novelty I need to focus on it. For exercise, I like powerlifting so its lots of high intensity stuff. Even during warm-ups I do a lot of mental/physical cueing; I'd end up missing 10% to 30% of whatever I'm trying to listen to as I zone in and out.

 

[madguy30]

I might get cracked for this, but the routine that has really helped me is to come home from work and download that day's Jim Rome show while I stretch and then workout. I actually look forward to it - which is HUGE.

There's an association with things that is interesting in getting motivated.

I have some songs that I really like on my old ipod shuffle that I look forward to flipping to while I'm running.

 

[throwittoblythe]

There's an association with things that is interesting in getting motivated.

I have some songs that I really like on my old ipod shuffle that I look forward to flipping to while I'm running.

Fall in love with the process and just be ready for when it loves you back.

I’m half joking, but in all seriousness...I was not a person who enjoyed exercising until about 2 years ago. I did farrells and really got into fitness. Though I’m not doing farrells anymore, I still love working out. I now look forward to getting up early and getting a workout in. I enjoy the alone time and the challenge. Plus, I actually feel good about how I look for the first time in my life (I’m 36).

The best ”diet” is the one you’ll stick to. The best workout plan is the one you enjoy and will keep doing.

 

[tyler24]

I really recommend "Atomic Habits" by James Clear for anyone struggling with building and maintaining habits. I will say, the thing that works for me is my philosophy of "Veggies before Dessert". Meaning, I do the stuff I don't want to do before I do the things I want to do. I've lost 60 pounds in the past and got stupid cut, I've put about 25 pounds back on but have decided there's no point in being unhealthy anymore. Down 5 pounds this week from eating right and exercising.

 

[throwittoblythe]

I really recommend "Atomic Habits" by James Clear for anyone struggling with building and maintaining habits. I will say, the thing that works for me is my philosophy of "Veggies before Dessert". Meaning, I do the stuff I don't want to do before I do the things I want to do. I've lost 60 pounds in the past and got stupid cut, I've put about 25 pounds back on but have decided there's no point in being unhealthy anymore. Down 5 pounds this week from eating right and exercising.

Congrats on your success! I’ve had that book on my list for a while but have yet to read it.

 

[besserheimerphat]

The best ”diet” is the one you’ll stick to. The best workout plan is the one you enjoy and will keep doing.

Repeating this for the folks in the back.

 

[Cyclones_R_GR8]

Did the Bowflex Friday, Monday and today. Hopefully on my way back to the MWF routine I was doing 10 years ago.

 

[besserheimerphat]

A little inspiration for everyone... The photo below is me in the same shirt. On the left, 9/1/2018 and about 350lbs. On the right, tonight after my workout and right on 250lbs.



I turned 40 just before Halloween and have been very overweight my entire life (and, let's be honest, I still am). But it can be done at any age. Just find something you can stick with, no matter how small it seems, and then stick with it. Be patient. Over the course of 3 to 12 months, the tiny changes you can't see from one day to the next will add up to a dramatic transformation.

There will be ups and downs. Pay attention to the day-to-day, but don't get hung up on it. Binging, skipping a workout, etc is like throwing an INT or giving up a homerun. Acknowledge it, figure out why it happened, and move on.

 

[tyler24]

A little inspiration for everyone... The photo below is me in the same shirt. On the left, 9/1/2018 and about 350lbs. On the right, tonight after my workout and right on 250lbs.

View attachment 80610

I turned 40 just before Halloween and have been very overweight my entire life (and, let's be honest, I still am). But it can be done at any age. Just find something you can stick with, no matter how small it seems, and then stick with it. Be patient. Over the course of 3 to 12 months, the tiny changes you can't see from one day to the next will add up to a dramatic transformation.

There will be ups and downs. Pay attention to the day-to-day, but don't get hung up on it. Binging, skipping a workout, etc is like throwing an INT or giving up a homerun. Acknowledge it, figure out why it happened, and move on.

Proud of you! Keep up the good work! Mindset is 90% of the battle. Too many people quit because it is not easy. As Coach Campbell says, trust the process.

 

[madguy30]

Proud of you! Keep up the good work! Mindset is 90% of the battle. Too many people quit because it is not easy. As Coach Campbell says, trust the process.

We get caught up in the idea that the lifestyle has to be always when indulging occasionally is ok. It comes down to habit.

If I eat unhealthy food, I'll start to crave fruits and veggies because that's what I eat more of.

 

[tyler24]

We get caught up in the idea that the lifestyle has to be always when indulging occasionally is ok. It comes down to habit.

If I eat unhealthy food, I'll start to crave fruits and veggies because that's what I eat more of.

As someone who has lost 60 pounds from diet and exercise, I can tell you mindset can make you even get rid of the unhealthy indulgences. When I lost my weight, it was difficult. Now I'm in the process of losing 25-30 again and it is going much easier. The reason, I have told myself I don't want unhealthy indulgences. Why would I want to make my reward something that is not good for my body. The only thing that gets satisfied out of it is my taste buds and they will only experience that pleasure for a short period of time. After that, it is a toxin to my body. Having this mindset has helped tremendously.

 

[throwittoblythe]

As someone who has lost 60 pounds from diet and exercise, I can tell you mindset can make you even get rid of the unhealthy indulgences. When I lost my weight, it was difficult. Now I'm in the process of losing 25-30 again and it is going much easier. The reason, I have told myself I don't want unhealthy indulgences. Why would I want to make my reward something that is not good for my body. The only thing that gets satisfied out of it is my taste buds and they will only experience that pleasure for a short period of time. After that, it is a toxin to my body. Having this mindset has helped tremendously.

For me, it was all about realizing there is no “good food” or “bad food.” It’s all just calories with protein, fat, and carbs. I’ve lost about 50 lbs the last two years. I started out pretty extreme by cutting all carbs and sweets which was a good thing. However, as I introduced those back into my diet in moderation, I noticed the pounds weren’t coming back.

My diet and fitness are light years ahead of where they used to be, but I still have small sweets every day. However, now i account for them in my daily plan. If I get to the evening and have room for a dessert, I have it. If I don’t, I skip it.

The approach is totally dependent on the person. I know plenty of people that have completely eliminated sweets because they can’t have just one. They end up indulging.

 

[tyler24]

For me, it was all about realizing there is no “good food” or “bad food.” It’s all just calories with protein, fat, and carbs. I’ve lost about 50 lbs the last two years. I started out pretty extreme by cutting all carbs and sweets which was a good thing. However, as I introduced those back into my diet in moderation, I noticed the pounds weren’t coming back.

My diet and fitness are light years ahead of where they used to be, but I still have small sweets every day. However, now i account for them in my daily plan. If I get to the evening and have room for a dessert, I have it. If I don’t, I skip it.

The approach is totally dependent on the person. I know plenty of people that have completely eliminated sweets because they can’t have just one. They end up indulging.

However, certain foods will make you lethargic. Putting simple sugars into your system are not good unless doing it immediately after a workout. They will boost your insulin and that will make you more hungry which can make it more difficult to keep the weight off.

I will do the same with calories if I have some to spare, but I try to eat foods that don't have simple sugars. I see zero point in them outside of post workout.

Ultimately, I try to put healthy whole foods in my system and let my body do the rest of the work. Understanding that I don't need more food to make me happy and feel good is a big piece of things.

 

[throwittoblythe]

However, certain foods will make you lethargic. Putting simple sugars into your system are not good unless doing it immediately after a workout. They will boost your insulin and that will make you more hungry which can make it more difficult to keep the weight off.

I will do the same with calories if I have some to spare, but I try to eat foods that don't have simple sugars. I see zero point in them outside of post workout.

Ultimately, I try to put healthy whole foods in my system and let my body do the rest of the work. Understanding that I don't need more food to make me happy and feel good is a big piece of things.

Yup, whatever works for you is best. For me, instead of trying to fight my sweet tooth, I allow myself sweets in moderation, if my daily calories/macros allow. I enjoy them, but I also enjoy being fit. So, I strike a balance between the two. They have minimal value outside some carbs and a short energy boost. But I do enjoy them, and that’s enough for me. Again, this is what works for me. Also, we’re talking like a single cookie or maybe a cup of non-fat pudding. Not a giant piece of cake or other huge dessert. Just a little sweets to keep the beast at bay.