Assuming you have looked online for videos? When I first started yoga with no instruction, I just watched a video for a long time. Of course that provides no input on what you are doing wrong.
Help! I'm Fat - *** Official Exercise and Weight Thread ***
- Thread starter cyclone4L
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Whatever you do with the weights, keep it going with the diet! Great stuff.
I don't have suggestions for weights other than it doesn't need to require complex movements to be effective and it's possible to do simple things safely.
I watch the instructions but want to make sure I'm getting the proper benefits and I don't want to hurt myself. Injuring my back could derail things exercise-wise.
There’s got to be some dude here that does them that could meet up with you at the gym a few times. I just lift old lady 10 pound hand weights so I am no help.
The good thing about the diet is that I feel like it is sustainable long-term. I use the perfect plate method with my meals that simplifies things (1/4 plate is protein, 1/2 plate is vegetables, 1/4 plate is carbs/fat). When I do have carbs, I try to have something that has fiber with it such as sweet potatoes, fruit, beans.
The last week or two have been a challenge with all of the sweets around the house. My wife asked me to frost some sugar cookies for a party she was going to that night. I broke three cookies while frosting so I had to eat them. That ended up around 600 calories, which is the same amount I had for all of my lunch.
Moderation is still a thing that's ok imo. If habits are being formed you may find yourself actually craving the healthy stuff.
Re:fiber. If I want to lose some weight/waistband quickly, hevy fiber seems to do the trick. It's kind of wild to actually see results following action.
I had some IT band issues playing in a basketball league 4-5 years ago. Had a good friend who is a physical therapist recommended foam rolling on it twice a day using one of the 6" diameter 3' long foam pads. My pain issues cleared up in a week or 2. Might be worth a try if you haven't yet. Fair warning, it hurts like hell the first couple times.
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.
I got bursitis in my hip from riding an exercise bike with a seat broken in a position slightly askew. Had numbness in the it band. Got a foam roller and it cleared up. Not sure if it helped or it just improved with rest.
Reaggravated it this fall walking the dog when he pulled me into a tree chasing a herd of deer. I am pretty sure it helped that time.
Most people don't eat enough fiber. When I started watching that number, I was surprised at how deficient I was. I'm making more effort now, and it definitely makes a difference.
(I mainly focus on protein and fiber along with some calorie tracking to stay in a deficit most of the time.)
Focus on mind body connection first if you don't feel you are fully ready for heavy weights. Easy thing to do is lay on the ground and just focus on activating core/abs while still properly breathing. Once that mind body connection is working start trying to isolate other muscle groups (ie glutes, quads, pecs, etc). Just having that connection of knowing how to activate and use specific muscle groups while still properly breathing will make learning complex exercises a bit easier and less risk of hurting yourself. Next step would be understanding that you don't have to do same range of motion as the fitness guys on the videos, start with small range of motion and listen to your body.
I started tracking protein around Halloween and holy buckets I was short. Iron, which I knew and was supplementing for. And then potassium was the other one. I should watch fiber too because I bet that's low.
Eat as much fiber as possible. Multiple health and fitness people I trust have talked about how you should basically eat as much fiber as you can. Great for living a long healthy life. Plus it helps people feel full.
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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.
Yoga is really good for this. I can't praise what doing yoga consistently has done for my health. Life changing.
Yoga has really helped me be more in tune with my body when it comes to lifting form. Also, creatine is cheap and scientifically proven. If anyone wants to up their intensity or frequency it's a good way to step-up your recovery.
If you like oatmeal I do oatmeal, chia seeds (can get a huge bag at Costco for like $9), a scoop of protein powder, peanut butter and some cinnamon. Lots of fiber and protein to start the day
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