In Fitness and in Health
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@Stuart.T Might be a bit of an obvious one but setting realistic/attainable short term goals is what I found helped me most, such as improving X lift by X amount with 2 - 4 weeks as opposed to "I want to be able to lift X in 6 months".
Amazing how much encouragement you get from those short term 'victories' and it encourages you to progress further.
Hope you can get in to the swing of things soon!
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Anyone on here doing intermittent fasting?
Last couple of months I have been doing it. I was skeptical at first, manly because I have followed a bodybuilding style diet for the last 10 years or so. Even when I switched to paleo I was still eating every few hours.
But now I got my head round it I love it. Feels like how we were meant to eat when we were hunter gathers all those years ago.Energy levels feel pretty constant and haven't lost any strength at the gym.
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My partner does it and thinks it works for her but I’ve never given it a go, what’s your routine @spitfiredealer?
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It vary’s, some weeks I will just do one 24 fast and then other weeks it might be 2.
Most of the time I stick to 16:8, works well with my work routine.Sent from my iPhone using Tapatalk
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Which hours you doing @spitfiredealer ? and you still consuming the same calories I assume?
I was considering given I could probably do 1-9pm quite easily…
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Yeah either 1-9pm or 12-8pm
On days I go to the gym it tends to be 12-8 just so I got some more time before training to get food in.
Yes hitting about 3000cal a day.
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@Stuart.T i've bought a gravel/road bike and have been riding 20 miles a day to and from work. Saves going to the gym before or after work. If cycling to and from work is an option for you, I would who heartedly recommend it.
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Noon to 8 here, I find that it's not difficult and oh, I'm eating far fewer calories. I tend to graze when I don't have a schedule like this and that's probably not a good thing.
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@bryaneidins I work 6 miles away, so it is very doable in theory. My job requires me to have access to a car for emergency call outs most days. If I don't use my car I lose my free parking space, which in turn will cost me £32 a week. Really frustrating.
I'm thinking of becoming vegan again. I was vegan for 14 years through the 90s to early 2000s, and I'm vegetarian now. I never felt better than when I was wholefood vegan. My body weight stabilised, sensory benefits (sight, smell, and hearing) all improved, and energy levels were great.
Fasting is not recommended. It places organs under unnecessary pressure, and blood sugars can become erratic. Intuitive grazing is a good option and what we are designed to do. It's what tribal people still do as their day isn't determined by the working day, which is the only reason we have breakfast, lunch, and dinner (industrialisation).
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Ive been a weight lifter most of my life and usually train at a local gym, not at home. Ive found my most successful periods to be when I have a training partner waiting for me at the gym. Due to my work/life schedule I need to get to the gym in the early morning, requiring I get out of bed at about 4:30am which is far from easy on good days, but the thought of skipping a training session when I know someone else is getting up to meet me gets me out of bed and out the door..
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I (and the preponderance of peer reviewed studies on the topic, though more human research is required) disagree on fasting being bad for you, @Stuart.T I'd like to see the evidence behind the claims about stabilizing blood sugar and placing organs under pressure (and for that matter, what the latter even means, as working out puts your lungs and muscles under pressure, which is good for them).
If the argument is evolutionary and adaptive, it's not like humanity has always been able to eat whenever we wanted. There's nothing more natural than fasting. If the argument is "following intuition," which I take to be eat what you want when you want, I'd be eating double bacon cheeseburgers, fries, and chocolate malts all day.
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Fasting is excellent for you, and this has been proven in animal studies at least with regard to cancer, etc. I have done several fasts, lasting 3, 5, or 7 days, without any problem at all. I trained strength training and BJJ during those - again, no issue.
People interested in the potential benefits of fasting (and other health & fitness issues) should check out the podcasts of Dr. Rhonda Patrick (https://www.foundmyfitness.com) and Dr. Peter Attia (https://peterattiamd.com).
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Since gyms are closed, figure I would share some at-home workouts.
Today's upper body
somewhat like a Crossfit Cindy, but modified…. (I am not a Crossfitter)5 handstand push-ups
10 pull-ups (strict)
15 push-upsdo for time, 10 rounds.
Took me close to 40 minutes to finish and the last two rounds I had to do 1 handstand push up, then do two pull-ups, then back to 1 handstand push-up until I did the 5 and 10...Yesterday was a lower body 6, 8, 10 format
6 pistol squats each leg, holding onto rings/trx straps, so assisted pistols
8 straight bridges
10 hanging knee raises10 rounds
That took me about 25 minutes to finishEnjoy and stay fit
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In April of this year I purchased the Concept 2 Rower to keep in shape during the colder months of the year. I have been rowing since April, but decided to challenge myself for the month of August by rowing 10,000 meters (10KM) every day for the month.
I finished my last row for the month and feel great, albeit a little tired.
Total distance (310 KM's)
Total weight lost (3.6 pounds), but I have put on some muscle and my clothes are definitely fitting better.
Total calories burned (while exercising) (18,104 calories)
Total time spent on machine (23.5 hours)When I started rowing on Aug 1st, it would take me 47 minutes to complete the 10 km's.
For the last week, my average time to complete the 10 km's was around 43 minutes.For many of the days the challenge was as much mental as it was physical, but I am glad to have tried to push myself out of my comfort zone.
I may try it again in a few months and see if my times improve. My plan is to go back to a combination of strength training and cardio and see where it takes me.
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@goosehd - Good for you! This is an excellent pace & length of workout that probably corresponds +/- to your peak lactate clearing capacity. It's a type of workout that has been shown to improve mitochondrial efficiency. In other words it improves your respiration efficiency at the cellular level. I have the same rower. It's a great piece of equipment.
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That’s a phenomenal time GooseHD!
Have you tested your 500m time??
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The Concept 2 is the machine that kept me sane during lockdown.
I have been an active rower during my youth days, but had to stop due to back problems.
The Concept 2 stayed during a 15 year hiatus, though, and during the last two years, I slowly got back to it.
Currently I'm exercising roughly 5x 45mins a week. The main reason why I could size down from XXXL to XXL, although XL is and will be too tight around the shoulders
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Very cool. These kinds of long term challenges are great ways to mark change that is mostly physics but also seems to hit other aspects as well.
Any interest in polarising the workouts? Changing up pace, intensity, volume, etc., can keep things interesting and produce better gains.
