The Ongoing Fitness and Exercise Thread

[Johnny199r]

Originally Posted by Johnny199r

I started eating clean at the end of last November. In addition, I've been working out more, rehabbing my knee at physio, doing yoga and cycling about 100km a week. I have kept up my routine and diet discipline.

I've lost my gut (finally!). For me, it meant changing my old ways. No eating past 7 pm (cutting out metabilism-killing evening snack!), cutting out pop in favour of water, eating cleaner and saving my cheat meals for the weekend (I just had pizza!)

Constantly drinking coke-zero, having a sandwich/chips in the evening, eating poorly (stopping at Wendys drive-thru) didnt allow me to reach the fitness levels I wanted at age 40.

If I worked out enough in the past, my diet wasn't all that important. Middle-age metabolism killed that dream. What worked at 25 doesnt work at 40 for me.

While I'm very active, I attribute 90% of my weight loss success to a better diet.

My ball cap fits a lot bigger now. Apparently, I lost weight from my fat head. That surprised me.

Update:

Have gone from about 230ish down to 204lbs since last Nov/Dec. It’s not easy for me to lose a ton of weight as I have a lot of muscle, so I’m glad I’ve been able to get rid of my stomach. I haven’t been down to this weight since I was 20 before I got big into lifting heavy weights (I’m now 40).

I’ve gone completely car-less. When my ex and I split up this summer I told her she could have the car as I didn’t want it. I cycle and walk everywhere, which I’m loving. I plan on cycling this winter, too.

I’m in a small town for work for the past 3 days and my steps each day have been 19,000, 15,000 and 14,000. I’ve walked to the gym in this town each day along with everywhere else I go, rather than renting a car (I flew here). I also went to yoga with a friend who lives here.

Being active has been great, but the key is still my diet. Cutting out pop, junk and not over eating. I still like to get a pizza every Friday, but I don’t eat until I’m stuffed at every meal like I used to.

Recently moving closer to my office means I’ve biked less, but I’ve still managed to bike about 1750km this year.

[FLAMESRULE]

Any squash players in the house? I used to play alot thru Univ and then working DT at Bankers. Got out of it about 10yrs ago with broken bones and shoulder surgery from ball and hockey. 43yo now and I'm feeling every minute of it.

Got back into it last week and while I'm exhausted, I absolutely love how I feel. Gotta keep on it, but super glad to be back at it.

[JBR]

Originally Posted by FLAMESRULE

Any squash players in the house? I used to play alot thru Univ and then working DT at Bankers. Got out of it about 10yrs ago with broken bones and shoulder surgery from ball and hockey. 43yo now and I'm feeling every minute of it.

Got back into it last week and while I'm exhausted, I absolutely love how I feel. Gotta keep on it, but super glad to be back at it.

I cringed as I read your post. Played a lot of squash when I was younger, then decided to get back into it this fall.. and joined a ladder at our Club.

30 minutes into the first night, snap goes the Achillies tendon and the long road to recovery has begun. Doctor said it's my 25 mind year old mind saying "I can get to that ball" and my 55 year old body saying "like hell you can"...

God speed and be safe.

[FLAMESRULE]

Originally Posted by JBR

I cringed as I read your post. Played a lot of squash when I was younger, then decided to get back into it this fall.. and joined a ladder at our Club.

30 minutes into the first night, snap goes the Achillies tendon and the long road to recovery has begun. Doctor said it's my 25 mind year old mind saying "I can get to that ball" and my 55 year old body saying "like hell you can"...

God speed and be safe.

Ugh, not what I want to read and sorry to hear! But I've got 12 years on you Did you need surgery??

Was talking to a buddy and he quips "thats a young mans game", I said that was "nicest thing you've ever said to me". Lol. I am complementing the squash with yoga (and beer league hockey). I do love yoga, have a fantastic app (DownDog) that I just cast to the tv a few times a week.

[Locke]

Originally Posted by JBR

I cringed as I read your post. Played a lot of squash when I was younger, then decided to get back into it this fall.. and joined a ladder at our Club.

30 minutes into the first night, snap goes the Achillies tendon and the long road to recovery has begun. Doctor said it's my 25 mind year old mind saying "I can get to that ball" and my 55 year old body saying "like hell you can"...

God speed and be safe.

Not ado about Squash, but I was a youth Soccer Coach for many years and the club I coached for had a tradition where, when there was a break in the schedule we'd organize a 'Parents vs. Kids' game.

Yeah, I coached many years and sometimes multiple teams at the same time, but I put a stop to this 'Tradition' after the 4th consecutive game where some Parent's Achilles snaps like an over-tightened Elastic Band.

You just get to that age and its like a ticking time bomb just waiting to go off.

[RichieRich]

If you’ve been off any sport or vigorous activity for more than a few years (often 10+) then if that person suddenly wants to start where they left off they’re asking for trouble. With age SHOULD come both restraint and wisdom. For example ski season is coming soon…(and squash season is upon us too apparently) so time to start with the flexibility, proprioception, dynamic and core movements, etc so our brain and bodies can actually do something in 2 months. Besides complain about being sore, or injured. Please remind me to reread this in a month, in 2 months, 3…4…5 etc.

Side note: dang it I’m sore from my pathetic gym session. Mental note to check the pride and ego…

[Maritime Q-Scout]

Didn't realize there was a thread on this.

After 20 years of trying to find a excuse to join a gym, I needed to sign my son up at the Y for swimming lessons. Since I was signing him up for a membership I signed myself up.

I put off ever joining a gym as I've been super intimidated. I'm a skinny guy, zero upper body strength, and felt I'd look really out of place, stand out like a sore thumb.

But since my kid was getting a membership, ok I will.

Then the Y has a program for beginners. Took me 2 weeks to sign up for it. It's 1 on 1, but still.

I kept telling myself, I did well running on my own years ago, but getting back into it I followed a program and REALLY saw results. So I should follow their program.

I showed up. The kid showing me the ropes was like 20, half my age. I just went with it. He was good, supportive, and talked about the program getting people over the intimidation going to the gym.

It's been a few weeks now. Not seeing any real results in terms of muscle growth, but some steady progress.

I'll never be Mr. Universe, but my goal is to be in shape and maybe not feel self conscious at the beach.

If anyone's on the fence or looking for a push to join, Y-Thrive is what it's called here. Its never super busy at my location. The machines are easy to use/understand. They'll even develop a program for you.

[RichieRich]

Originally Posted by Maritime Q-Scout

Didn't realize there was a thread on this.

After 20 years of trying to find a excuse to join a gym, I needed to sign my son up at the Y for swimming lessons. Since I was signing him up for a membership I signed myself up.

I put off ever joining a gym as I've been super intimidated. I'm a skinny guy, zero upper body strength, and felt I'd look really out of place, stand out like a sore thumb.

But since my kid was getting a membership, ok I will.

Then the Y has a program for beginners. Took me 2 weeks to sign up for it. It's 1 on 1, but still.

I kept telling myself, I did well running on my own years ago, but getting back into it I followed a program and REALLY saw results. So I should follow their program.

I showed up. The kid showing me the ropes was like 20, half my age. I just went with it. He was good, supportive, and talked about the program getting people over the intimidation going to the gym.

It's been a few weeks now. Not seeing any real results in terms of muscle growth, but some steady progress.

I'll never be Mr. Universe, but my goal is to be in shape and maybe not feel self conscious at the beach.

If anyone's on the fence or looking for a push to join, Y-Thrive is what it's called here. Its never super busy at my location. The machines are easy to use/understand. They'll even develop a program for you.

awesome!! Good for you for challenging yourself. This will be something that can be fun and special and good for your relationship with your kid (and yourself).

Remember, it's about consistency and not perfection. Don't expect much in the way of results week to week, but rather quarter to quarter. And yeah, as a fellow lamppost I can relate. You'll find once you start going regularly (also to any cardio or other classes) you'll start chatting with others and it'll become more social too.

[Maritime Q-Scout]

Originally Posted by RichieRich

awesome!! Good for you for challenging yourself. This will be something that can be fun and special and good for your relationship with your kid (and yourself).

Remember, it's about consistency and not perfection. Don't expect much in the way of results week to week, but rather quarter to quarter. And yeah, as a fellow lamppost I can relate. You'll find once you start going regularly (also to any cardio or other classes) you'll start chatting with others and it'll become more social too.

Unfortunately the same time I joined the gym, I sprained and/or banged my ankle (not sure which) so my cardio is taking a back seat until it heals. I'm hoping in time for the 10K I signed up for in a few weeks.

I'm seeing results in my abs, and weight I'm lifting, but I'm not expecting any visual results for months.

[Winsor_Pilates]

Originally Posted by Maritime Q-Scout

Unfortunately the same time I joined the gym, I sprained and/or banged my ankle (not sure which) so my cardio is taking a back seat until it heals. I'm hoping in time for the 10K I signed up for in a few weeks.

I'm seeing results in my abs, and weight I'm lifting, but I'm not expecting any visual results for months.

If you're a skinny guy, laying off the cardio may actually help you gain muscle.

Also, don't feel intimidated at the gym.
I know that's easier said than done but the truth is no one there cares if you're a beginner.
Everyone is far too focused on their own journey.

[RichieRich]

Originally Posted by Winsor_Pilates

If you're a skinny guy, laying off the cardio may actually help you gain muscle.

Also, don't feel intimidated at the gym.
I know that's easier said than done but the truth is no one there cares if you're a beginner.
Everyone is far too focused on their own journey.

It’s true - physiologically the body can only excel at either cardio or muscle gain, but it’s not an all or nothing situation. Still good mentally and physically to mix the two… simply spend 2/3 time on one. Initially (for the first few months) when doing lifting it’s about learning and practicing the proper technique and exercises rather than trying to go big. The learning phase prepares your body for the harder stuff and helps prevent injury by building the right strength in the ligaments and tendons so you don’t strain something.
Refer back to earlier conversations about people sitting on the sidelines for years then hopping into something and blowing a knee or Achilles or shoulder or whatever. Don’t be that guy.

[DoubleF]

Originally Posted by Johnny199r

Update:

Have gone from about 230ish down to 204lbs since last Nov/Dec. It’s not easy for me to lose a ton of weight as I have a lot of muscle, so I’m glad I’ve been able to get rid of my stomach. I haven’t been down to this weight since I was 20 before I got big into lifting heavy weights (I’m now 40).

I’ve gone completely car-less. When my ex and I split up this summer I told her she could have the car as I didn’t want it. I cycle and walk everywhere, which I’m loving. I plan on cycling this winter, too.

I’m in a small town for work for the past 3 days and my steps each day have been 19,000, 15,000 and 14,000. I’ve walked to the gym in this town each day along with everywhere else I go, rather than renting a car (I flew here). I also went to yoga with a friend who lives here.

Being active has been great, but the key is still my diet. Cutting out pop, junk and not over eating. I still like to get a pizza every Friday, but I don’t eat until I’m stuffed at every meal like I used to.

Recently moving closer to my office means I’ve biked less, but I’ve still managed to bike about 1750km this year.

Very nice. Congrats! I lost about 20 pounds from January to May and since then, I've found 10-15 of them back and it just won't go away. I mean, I've been on a borderline soup/vegetarian diet for a week and a half due to illness in the family and me deciding to try and do two birds with one stone and cleanse at the same time. Weight went up 4 pounds even though I had this diet change and the calories I'm consuming are lower than normal. It sucks and is kinda disheartening, but I've decided it's because I need a mentality shift for stuff like this.

I don't get this sudden change in my metabolism, but I suspect it has something to do with my body burning less calories at rest due to a metabolism change due to age, change in activities due to recent injuries starting in June ish etc. It kinda sucks, but after the last few months, I've decided to treat it like my body is requesting a different type of workout/activity regimen than what I did previously.

Originally Posted by FLAMESRULE

Any squash players in the house? I used to play alot thru Univ and then working DT at Bankers. Got out of it about 10yrs ago with broken bones and shoulder surgery from ball and hockey. 43yo now and I'm feeling every minute of it.

Got back into it last week and while I'm exhausted, I absolutely love how I feel. Gotta keep on it, but super glad to be back at it.

I enjoy squash, but I haven't played in a long, long time. Probably close to 10 years I haven't picked up a racquet either. I'd highly recommend easing in by wearing some ankle tensor and soft knee braces if you aren't used to those movements. Heck, even a lifting belt for the back helps to restrict the movement enough to prevent a serious injury. It's a totally different movement than tennis, badminton and floor hockey. I like jogging and hiking as well, but something is really off with my body and I need to rebalance it and fix it before getting back into this stuff. I keep feeling like something is off with my knees and I've been concerned that if I push it without doing other stuff to strengthen it and address flexibility, I'll get a tear or a sprain relatively easily.

I've always done an overhand serve that's a variation of a tennis serve and badminton smash. I'd probably blow out my shoulder if I played squash again. I Gotta work on my strength and flexibility to ensure I can play it with my kids when they grow up.

Originally Posted by JBR

I cringed as I read your post. Played a lot of squash when I was younger, then decided to get back into it this fall.. and joined a ladder at our Club.

30 minutes into the first night, snap goes the Achillies tendon and the long road to recovery has begun. Doctor said it's my 25 mind year old mind saying "I can get to that ball" and my 55 year old body saying "like hell you can"...

God speed and be safe.

Ouch. I cringed reading your post. I hope your recovery goes well. I just started physio on a high ankle sprain and it's been the worst injury pain I've dealt with in more than a decade and worse than any injury I had ever had in my 20s from sports.

I've been doing physio/chiro for knees, hips and back as well since the middle of this year to address tension that triggers migraines. Now it's a high ankle sprain.

Originally Posted by Maritime Q-Scout

Unfortunately the same time I joined the gym, I sprained and/or banged my ankle (not sure which) so my cardio is taking a back seat until it heals. I'm hoping in time for the 10K I signed up for in a few weeks.

I'm seeing results in my abs, and weight I'm lifting, but I'm not expecting any visual results for months.

Very nice. Don't overthink the younger kid or the others in the gym. You're doing your thing and you have different objectives than they do. I've also noticed that PED and supplement use is normalizing. When I was younger, protein shake (to bulk up so that you could sculpt) was the most that people would take, with maybe creatine as an extra at most. Now there's a ton of other stuff that's starting to normalize.

Sucks to hear about your ankle. Coincidentally, I just started physio for a high ankle sprain myself. Once I'm recovered, I'm planning on doing significantly more yoga and calisthenics for strength and flexibility training. My kids are jumping all over me and at me want me to catch them from weird angles now. I want to make sure to work on a lot of muscle groups so I don't end up injuring myself due to an underutilized muscle from straining to catch my kids at weird angles. That's how I got hurt in the first place... and a bunch of times after that.

Try to think of the gym as injury prevention vs a visually healthier looking body. It'll help disregard some of the intimidation feeling. Strongmen that actually lift insanely heavy items in their competitions look closer to dad bods than body builders. Tell yourself that's closer to what you're aiming for and the path won't feel as bumpy. At least that's how I've approached it.

In my 20s, I used to have a body that was envied by another guy who spent 1-3 hours a day in the gym. I had almost identical BMI and body fat numbers to him. This purely based on 2-3 hours of sports per week and an insane young person metabolism. I have absolutely no desire to chase that body and I cannot completely understand why so many people do. That body was a glass cannon capable of amazing feats, but I was often injured and rehabbing something back then. It's just that a 20 year old body recovers faster than a mid 30s body (and later on). Chasing that body IMO is just asking for going back to the days when I'm constantly sore etc. I also can't just do barely anything the next day because I'm sore. My children would never let me do that. I'd also love to just spontaneously horse around with them without worrying I'd easily tweak something.

I'm just aiming for old man strength now with stamina now. Like aim for an absolute sleeper of a body that doesn't constantly feel sore or is easily tweaked that would surprise the hell out of many people out there for basic capabilities. Also one that I could play with older kids for 30-45+ minutes without feeling winded. Like lifting the kids (plural) while simultaneously carrying all the bags without concern for injury. I'd love to keep lifting my kids and give them piggy backs or put them on my shoulders into their teens. Basically working to see if I can extend my strength from doing all of this now with a 35-45 ish pound kid to a 70-80 ish pound kid.

Originally Posted by Winsor_Pilates

If you're a skinny guy, laying off the cardio may actually help you gain muscle.

Also, don't feel intimidated at the gym.
I know that's easier said than done but the truth is no one there cares if you're a beginner.
Everyone is far too focused on their own journey.

Agreed. Anyone that's there judging others is a jerk that pisses off others as well, not just you. So if you notice someone like that, just tell yourself that you're not the most annoyed and intimidated by that individual in the gym. It's no big deal.

Focus on your own thing, or just change your mindset to an idea that you're at the gym for rehab of your formerly invincible body. That minor difference in thinking can go a long ways to help with the mindset for any back sliding etc.

Instead of cardio, perhaps work on either weight training or flexibility training. Personally, I'd recommend the latter as I personally find it has more noticeable day to day benefits (albeit not really visual), injury prevention benefits (ie: Sneezing or turning around in the car to reach something) and with aiding proper form later on (sustaining certain movements).

I also personally aim for functional strength vs gym machine or weight based accolades. I probably would strangle myself attempting a 180 pound bench press. I wouldn't feel comfortable with much more around 100 pounds. But ask me to help lift and carry a 100+ pound sofa, I'm one guy confident~ish guy on one end without breaking a sweat vs two guys on the other end struggling to match my movements of the object.

[blankall]

Originally Posted by Winsor_Pilates

If you're a skinny guy, laying off the cardio may actually help you gain muscle.

Also, don't feel intimidated at the gym.
I know that's easier said than done but the truth is no one there cares if you're a beginner.
Everyone is far too focused on their own journey.

This is really more for extremes. Gaining muscles while training for a marathon isn't really possible. Doing 10-20 minutes of cardio before or after weightlifting, isn't going to negatively impact your muscle gain. You aren't going to burn more than a couple of hundred calories in a light cardio session, and if you are "skinny fat" then the light cardio is a great way to burn a bit of fat while also muscle building.

A lot of it comes down to diet. If you aren't gaining muscle, you may need to simply eat more. If you're already a little fat, you should be able to gain muscles and lose fat at the same time. This likely requires a diet with a small calorie deficit and a lot of protein.

[RichieRich]

Dang DF that was epic! All Good stuff.
Common thread is we are getting older so your focus/needs must evolve too. Doesn’t mean you can’t have fun… so yeah, functional is the name of the game. My old man (over 70) still does many sports weekly (more than most 40Yr olds)… and so is fine to pick up games of racquet sports, stick sports, ice, gym. Sure he’s slowed down a bit but that ole boy will keep the pedal down until he drops.

[Winsor_Pilates]

Originally Posted by blankall

This is really more for extremes. Gaining muscles while training for a marathon isn't really possible. Doing 10-20 minutes of cardio before or after weightlifting, isn't going to negatively impact your muscle gain. You aren't going to burn more than a couple of hundred calories in a light cardio session, and if you are "skinny fat" then the light cardio is a great way to burn a bit of fat while also muscle building.

A lot of it comes down to diet. If you aren't gaining muscle, you may need to simply eat more. If you're already a little fat, you should be able to gain muscles and lose fat at the same time. This likely requires a diet with a small calorie deficit and a lot of protein.

I agree, the poster I responded to sprained his ankle.
I'm not suggesting you can't gain muscle with some cardio in your workouts.
There's other benefits to cardio as well of course.

But was mentioning it as a silver lining to their specific situation as someone with a sprained ankle and new to strength training; not as bro science that any cardio is killing your gains.

[blankall]

Originally Posted by Winsor_Pilates

I agree, the poster I responded to sprained his ankle.
I'm not suggesting you can't gain muscle with some cardio in your workouts.
There's other benefits to cardio as well of course.

But was mentioning it as a silver lining to their specific situation as someone with a sprained ankle and new to strength training; not as bro science that any cardio is killing your gains.

Fair enough. I actually had a really bad ankle sprain/possible fracture from playing hockey about 5 years ago. I used the opportunity to focus on diet and upper body strength. People said I came out of it looking in much better shape than when I was at 100%.

The key was definitely diet though. No booze and clean eating for a month.

[Maritime Q-Scout]

Originally Posted by Winsor_Pilates

If you're a skinny guy, laying off the cardio may actually help you gain muscle.

Also, don't feel intimidated at the gym.
I know that's easier said than done but the truth is no one there cares if you're a beginner.
Everyone is far too focused on their own journey.

I never thought of the cardio/muscle gain tradeoff.

After going the first time the intimidation factor went away completely. Of the few people that are there, their levels are all over the place from lifting hundreds, to benching just the bar without weights added.

The Y in Sydney is set up where it's kind of divided in 2 due to the stairs/elevator which actually makes it seem there are less people than there actually are, which also kills the intimidation factor in a good but probably unintended way.

[OutOfTheCube]

Originally Posted by OutOfTheCube

Saw this thread bumped, I’ve continued my exercise journey further in 2023 and have hit 182lbs, 60lbs lost in six months. Working on my running time, and I just bought a spin bike for the basement too to give me a little variety when I can’t bike outside.

Though I’ve been on holiday on the Okanagan for the last few days so I’m sure I’m coming back up a few pounds with some work to do, lol

See this thread is bumped again: I kept it up through the summer, though have started cutting myself a bit of slack as I'm now in a weight range I'm very happy with. 174 lbs now, 68 lbs lost since January 6th 2023. Wouldn't mind getting to 172 to get that even 70 lbs lost, but not sweating it. Keep up my exercise routine very well but am a bit more lax on the diet (a treat or less healthy meal here and there instead of no fun ever, basically).

If you wanna lose weight, get on the treadmill, would be my recommendation. There's really nothing else like it. Even where I'm at, when I creep up a couple pounds, I just hit the treadmill a couple days in a row and it's right gone. Nothing too crazy either, 40 mins / 5+ km.

[TorqueDog]

F'ing right man, nice work!

[Johnny199r]

Anyone incorporate yoga into their fitness routines?

I always thought yoga was dumb and was dismissive of it. I started doing it earlier this year and now do it a couple of times every week in addition to cardio/weights. My flexibility has really improved, I've gotten stronger overall and I actually find it really enjoyable, especially when I reach those little milestones of progress (I did my first handstand in yoga last week) I still don't get a F about any of the chanting, mindfulness or spirituality crap that some people get into during their yoga practice but physically, it's been great.