Fitness Catch-All

Don't sac sleep! Its key to long term health and the downsides of poor sleep won't show up for awhile but are devastating.

I forgot about this thread and I think I could use some advice. Here's the scoop. There's a small gym in my building where I work. For the low price of $15 a month, I get access and they've extended their hours to 10pm from 5pm, so I joined. I've got a hard date in mind, June 24, where I'll be going on vacation with my family. They don't know I've joined and I kind of wanted to surprise them. I went Monday through Friday of last week, and plan to keep it up for as long as I can.

I've been doing weight lifting at the start, mostly types of bicep curls and bench presses (different angles) with the dumbbells as well as the various machines and timed squats with the kettle bell. After about 30-40 minutes of that, I do another 30 minutes on the eliptical machine with alternating resistance. So I think that posting here might help keep me honest.

Starting weight: 320 lbs.
Target weight: 250 lbs. (or as much as I can)
Starting date: 5/6/2019

It's been 20 years since I've truly worked out and even then, it was for high school wrestling, so I wasn't really in control of what we did. Any advice will be welcomed.

Godzilla Blitz wrote:

Hey ColdForged, you hit 500 yet? You must be there, really close?

498 today :).

Keep up the good work, dude!

EvilHomer3k wrote:

Drop your butt down and back. You are using more back than you should. Your thighs should be closer to parallel to the ground. You are standing with your legs first and then lifting the rest with your back/glutes. Try to lift both at the same time. As you come up with your legs also extend your back. I think you are doing a pretty good job with your back (not rounding too much).

I'm 6'2" and I had to switch to sumo stances. The regular deadlift forces me to round out my back too much and it just feels awful. Once I switched I was able to do so much more without compromising good form.

I also use a rack pull as a supplement to help build more strength.

Nice! I am 6'1" and may have to switch over to the Sumo Stance to see how it works for me.

Grenn wrote:

I forgot about this thread and I think I could use some advice. Here's the scoop. There's a small gym in my building where I work. For the low price of $15 a month, I get access and they've extended their hours to 10pm from 5pm, so I joined. I've got a hard date in mind, June 24, where I'll be going on vacation with my family. They don't know I've joined and I kind of wanted to surprise them. I went Monday through Friday of last week, and plan to keep it up for as long as I can.

I've been doing weight lifting at the start, mostly types of bicep curls and bench presses (different angles) with the dumbbells as well as the various machines and timed squats with the kettle bell. After about 30-40 minutes of that, I do another 30 minutes on the eliptical machine with alternating resistance. So I think that posting here might help keep me honest.

Starting weight: 320 lbs.
Target weight: 250 lbs. (or as much as I can)
Starting date: 5/6/2019

It's been 20 years since I've truly worked out and even then, it was for high school wrestling, so I wasn't really in control of what we did. Any advice will be welcomed.

Awesome goals, and great job sticking to it in your first week! I’m no expert by any means, but here are a few thoughts:

* Is your primary goal weight loss or muscle gain? It will be hard to do both at once, and your goal will inform how you work out — especially with weights.
* Don’t neglect your back! The exercises you mentioned focus on legs, chest, and part of your arms, but you’ll want to strengthen your back as well. A trainer that I worked with last year told me that there should be three parts of any weight lifting routine: legs, push (like bench press), and pull (like rows).
* For as much as they’re glamour muscles, biceps are small, and focusing on them won’t help with weight loss very much.

To piggyback on what Last Surprise mentioned...

- Totally agree that core & flexibility are key elements to have in place.

- Somewhere I read that weight loss is 2/3 in the kitchen and 1/3 in the gym. That's been my experience as well.

- It's easy to try to do too much of a lifestyle shift at once. It's super hard to go from not working out to working out an hour plus several times a week, and so as people hit that 10- to 20-day mark the motivation drains away and old habits take over. I've found James Clear's stuff on building habits quite helpful in this regard. It's well researched and quite practical. This page on his blog sums up a lot of his thinking on building new habits. (His book is good too. I read it about a month ago.)

+1 to all of that.

Especially on bicep curls being an excellent way to waste your time in the gym.

A good maxim to pick your lifts by: move the most weight the most distance using the most muscles.

Squats-good, deadlifts-good. Bicep curls-pointless.

The most jacked my biceps have been was when I hadn't done a bicep isolation exercise in a couple of years. Compound lifts, yo.

Go heavier on cable pull downs (switch your grip up too), dumbell rows or cable rows and hit your back and get bigger guns as a side benefit...

Same with triceps, go with chest and shoulder presses and maybe some dips if you feel like more abuse. 10lb kickbacks at 45 degrees to ground are a waste and I see that all the time. Letting gravity do most of the work.

Right now weight loss is the goal. I'm gonna have to google a lot of these terms, but that's what work time is for.

Grenn wrote:

Right now weight loss is the goal. I'm gonna have to google a lot of these terms, but that's what work time is for.

This will sound more extreme than it really is, but intermittent fasting is probably the simplest way to lose weight. There's an IF subreddit that I've sent coworkers/friends to that helped them quite a bit if you're looking for a place to start. You can also get tips for combining IF with workout programs as well.

Good luck!

Does IF really do anything or is it just that, for some people, they are more apt to stay compliant with their diet/eat fewer overall calories? What evidence is there that *something unique* is happening in the "fasted state"?

Top_Shelf wrote:

Does IF really do anything or is it just that, for some people, they are more apt to stay compliant with their diet/eat fewer overall calories? What evidence is there that *something unique* is happening in the "fasted state"?

I don't mean this combatively, but does it matter? Even if there's nothing to it but a way to structure your eating that results in a lower overall intake?

So I tried some of the exercises y'all told me about. Squats are for tomorrow, but the shoulder presses were HARD. I had to go back down to 20 on the dumbbells. Dumbbell rows do not feel natural at all. I looked up proper posture and everything, but I feel like I'm going to fall over every time, so that one needs work. As for the lat pulldowns, I was already doing those, just kinda wrong so I did lower weight to try and fix my posture. As for the bicep curls, those are out. I may try a couple sets on Fridays/Saturdays if I want to stay longer but they aren't a priority anymore. I was doing them because they were something I knew how to do.

Jonman wrote:
Top_Shelf wrote:

Does IF really do anything or is it just that, for some people, they are more apt to stay compliant with their diet/eat fewer overall calories? What evidence is there that *something unique* is happening in the "fasted state"?

I don't mean this combatively, but does it matter? Even if there's nothing to it but a way to structure your eating that results in a lower overall intake?

Well, I feel like it might matter. If the real actor in IF situations is fewer calories, that tells us something. Like, I need to get my calorie intake in order.

If there is something about being in a fasted state, and it's not connected to calorie intake, maybe I can just eat more. Or I eat more because I think fasted state works, but then don't lose weight. And then I bounce to the next thing and delay getting my health in order because I misread the situation.

Top_Shelf wrote:

Well, I feel like it might matter. If the real actor in IF situations is fewer calories, that tells us something. Like, I need to get my calorie intake in order.

If there is something about being in a fasted state, and it's not connected to calorie intake, maybe I can just eat more. Or I eat more because I think fasted state works, but then don't lose weight. And then I bounce to the next thing and delay getting my health in order because I misread the situation.

If you're trying to lose weight, you DO need to get your calorie intake in order. No getting away from that. No-one loses weight by overeating, intermittent fasting or not.

11 years ago I started the adventure to lose weight and make something of my life. I ended up losing up to 90 lbs in about 9 months of consistent exercise and discipline. Then life shifted, new job, wife, home ownership, lost 4 jobs, 11 foster kids and some personal issues. After turning 35 I developed ticks and seizures that manifested over the course of a year culminating in a stroke like episode that lasted 4 hours. After a few doctor visits we concluded that the ailment was not physical. It was in fact due to my own history of abuse and trauma. After a few weeks of being dropped at the outpatient facility I decided to take my bike to my daily appointment 11 miles away, 22 round trip. (At this point I have had a suspended driver's license for about 3 months) Regardless Since the end of June 2018 I have been biking everyday and everywhere. I went from doing 10-30 miles a month/year to 10-70 miles a day! I ended up clocking 1,200 miles for the year of 2018, and as of the end of April I have done 1,200 miles already. I have lost 120 lbs from a 400 lbs high. Since 2018 I have acquired 3 bikes for myself, Cruiser(Ellie), Cargo(Scratchy) and Commuter/Gravel(Gordon). I am feeling fit and have lost the goal of weight loss and acquired the passion for riding everywhere and having fun. Screw exercise! I'm just having the time of my life!!!

Sku Boi wrote:

11 years ago I started the adventure to lose weight and make something of my life. I ended up losing up to 90 lbs in about 9 months of consistent exercise and discipline. Then life shifted, new job, wife, home ownership, lost 4 jobs, 11 foster kids and some personal issues. After turning 35 I developed ticks and seizures that manifested over the course of a year culminating in a stroke like episode that lasted 4 hours. After a few doctor visits we concluded that the ailment was not physical. It was in fact due to my own history of abuse and trauma. After a few weeks of being dropped at the outpatient facility I decided to take my bike to my daily appointment 11 miles away, 22 round trip. (At this point I have had a suspended driver's license for about 3 months) Regardless Since the end of June 2018 I have been biking everyday and everywhere. I went from doing 10-30 miles a month/year to 10-70 miles a day! I ended up clocking 1,200 miles for the year of 2018, and as of the end of April I have done 1,200 miles already. I have lost 120 lbs from a 400 lbs high. Since 2018 I have acquired 3 bikes for myself, Cruiser(Ellie), Cargo(Scratchy) and Commuter/Gravel(Gordon). I am feeling fit and have lost the goal of weight loss and acquired the passion for riding everywhere and having fun. Screw exercise! I'm just having the time of my life!!!

Well if this is inspirational and motivational I really don't know what is! Amazing! I am so happy for you for not only for losing the weight but finding inner peace from physical activity.

Seriously! Sku Boi, it’s awesome that you found an activity that works so well for you.

Grenn wrote:

So I tried some of the exercises y'all told me about. Squats are for tomorrow, but the shoulder presses were HARD. I had to go back down to 20 on the dumbbells. Dumbbell rows do not feel natural at all. I looked up proper posture and everything, but I feel like I'm going to fall over every time, so that one needs work. As for the lat pulldowns, I was already doing those, just kinda wrong so I did lower weight to try and fix my posture. As for the bicep curls, those are out. I may try a couple sets on Fridays/Saturdays if I want to stay longer but they aren't a priority anymore. I was doing them because they were something I knew how to do.

Yeah, shoulder presses can be tough! On the dumbbell rows, don’t be afraid to reduce the weight if you need to make sure your form is solid—and if you feel like you’re going to fall over, I imagine there probably is some form issue.

I wrenched my knee a month ago. It's improving so slowly that I went to the doc. Doc is sending me to an ortho specialist. I just want to deadlift. I miss my lower body workouts. However, upper is looking better than it has in years.

And Sku - that's great news.

500 today. That is all. (Though still kudos to everyone in here.)

I am digging the 4 day split routine this second week in. Today is back and biceps and this setup tends to utilize compound movements vs. isolation exercises.

I have to change my routine every couple of months, or I get bored and/or plateau.

I am also pretty happy that I was able to bench my bodyweight (225 lbs/102 kg) for 3 sets of 8 (with one opening set of 8 for about half that weight) on Tuesday and my chest is a bit sore, in a good way.

I'm at the end of my 14-week Smolov bench routine so max day it tomorrow and I'll try again on Monday if I fail. I'll be going for 295 which is 15 more lb than when I started.

I decided to do it because I have been on a bench plateau and it definitely works. It's built for squats but works just fine with bench and deadlifts.

Good luck, Tempest. 295 then on to 300.

I did it! It definitely was not easy and my ass was up way too high but I grinding through it. Going up 15 lb in 14 weeks may not seem like a lot but considering I was plateaued for 5 months I think it's a huge leap forward. Smolov works. Try it for your Squats, Bench or Deadlifting if you are stuck in a rut. It's not for the faint of heart though.

I also know a lot of people look down at PR/Maxes but I use them not only as a measuring stick of how I progress through the years but also as my guide for programs. All of the programs I do are based on the DUP (Daily Undulating Periodization) method. I would have no clue what weight to lift if I didn't have my max number since everything is a percentage of my 1RM. N

Now that I know my new bench max is 295, Tuesdays bench sessions will be:
4 sets of 6+ @ 70% =220

Then I add 5 lb every week so the following Tuesday is:
4 sets of 6+ @ 70% +5lb = 225

Now to focus on keeping that ass down and driving more from my legs...

Here is my bench progress from Nov 2016 to now:
IMAGE(https://i.imgur.com/Ul4nn6Y.png)

Congrats! That’s an awesome achievement!

What app are you using to track your reps. That output interface looks slick

ColdForged wrote:

500 today. That is all. (Though still kudos to everyone in here.)

Woot! Awesome work! Congrats.

staygold wrote:

Congrats! That’s an awesome achievement!

What app are you using to track your reps. That output interface looks slick

Thanks!

I used the Strong app. It's by far the best way to track what you do. Leave the not book behind. It's THE best workout logging app out there. I've tried them all.

Edit not quote...

Jonman wrote:
Top_Shelf wrote:

Well, I feel like it might matter. If the real actor in IF situations is fewer calories, that tells us something. Like, I need to get my calorie intake in order.

If there is something about being in a fasted state, and it's not connected to calorie intake, maybe I can just eat more. Or I eat more because I think fasted state works, but then don't lose weight. And then I bounce to the next thing and delay getting my health in order because I misread the situation.

If you're trying to lose weight, you DO need to get your calorie intake in order. No getting away from that. No-one loses weight by overeating, intermittent fasting or not.

I hear ya. To listen to some IF advocates, calories don't appear to matter bc magic happens. As a recent example, since we live in the same media market, middle age radio personality was just extolling how he's lost all this weight bc he eats between 11a and 6p. And he can drink his "fat burning coffee" in the am and be fine bc IF gets it done.

Then I get home and hear DW talk about how

IF is so hard for her bc she gets grumpy and can't help but think about food all morning waiting for her food window to open.

And I'm like, "where's the evidence IF works bc someone only ate during a specific food window?"

Maybe middle age radio dude just stopped eating 3000 calories of stadium food and 3 beers each night and that's why he's lost weight.

I dunno. I honestly don't know the science, am just skeptical of some of the IF claims. And not a doctor!

@Tempest: So metal!