Post your fitness tips

[bns666]

Inspired by the other recent fitness challenge thread, let's hear what other webmasters do to stay healthy and fit.

Post some tips and tricks, no need to post complete workout and meal plans, internet is full of those.

Let me start:

Nutrition:

- I try to practice flexible combination of intermittent fasting and carb cycling/lchf, which means I try to push my first meal of the day as long as I can to prolong fasting mode and keep insulin levels low, some days I eat more carbs, some days I eat more fats, depending on my physical activity, but I try to balance to stay at the edge of caloric deficit.
- Protein is overrated so I don't exaggerate with meat, fish or eggs, but I do eat any of those on daily basis.
- Lots of fresh vegetables, organic when possible (which you can eat uncooked) with apple cider vinegar and little bit of extra virgin olive oil.
- Fruit now and then, mostly bananas and apples sprinkled with cinnamon
- Sugar and salt at minimum, I try to avoid both.
- I drink a lot of various teas which help boost metabolism, speed up digestion, suppress appetite (green tea, oolong, pu erh, mint, ginger etc).
- Black coffee / espresso at any time of day, but not too many of them.
- No milk or dairy products, except low fat cottage cheese and greek yogurt, flexible on that rule.
- No processed food, deli meat, sausages, pepperoni etc.
- No junk food, very flexible on that rule.
- Alcohol and beer at very minimum.
- If I do overeat or have a cheat day, I don't eat next day and I try to do more physical activity.

As for training, I do have the flexible following routine:

- push ups every day (feet up, with push up bars)
- gym 3 times a week, sometimes focusing more on strength training, sometimes up to 3hrs cardio on elliptical, depending on motivation, mood and food intake.
- swimming occasionally
- mountain biking and hiking during warmer months.

That's more or less it, what do you do to stay in shape?

[stoka]

what is a fitness

[Scott McD]

Fitness tip: don't be a typical greedy cunt when it comes to food and you are halfway there!

[Rochard]

Originally Posted by Scott McD

Fitness tip: don't be a typical greedy cunt when it comes to food and you are halfway there!

LOL. That and a little bit of exercise and you are good to go.

[bns666]

Originally Posted by Scott McD

Fitness tip: don't be a typical greedy cunt when it comes to food and you are halfway there!

not exactly halfway, but a good start no doubt

[LetterTwenty7]

For me, right now, it's just hit the gym, eat greens, go to sleep and wake up at approx the same time. More than enough. Before, when I tried to hit the gym 5x/week, it always ended poorly after a couple of months, so somehow I found a balance and I am happy with it.
Some advice maybe, it's experience talking: don't wait for the motivation, don't lie to yourself that you will start on Monday and crap like that. Just be disciplined and do it. Motivation and habit come later.

[NatalieK]

big tip...

aim for the core


anything that consists of the stomach being tightened, legs & arm movement using the center core, you shall gain physical & cardio fitness

[pimpmaster9000]

single best tip: buy a mountain bike and ride it 2h/day

[JohnnyClips - BANNED FOR LIFE]

For me it comes down to drinking and that's about it. I like to eat healthy chicken, steak, pork, salmon, any fish, rice, brocoli, greens, salads, etc. I'll have a burger or wings or some pizza maybe once or twice a month but I hate shitty food like that.

When I get lean (34 inch waist) is when I am drinking light beer and eating 2.5 times a day. You should be getting in 2-3 miles a day in cardio whether that is walking or running or a mixture of both and at least lifting weights 4 times a week.

It really isn't that big of a secret. When I cut back on alcohol, I trim down mad fast

[Bladewire]

Originally Posted by crucifissio

single best tip: buy a mountain bike and ride it 2h/day

They have those in Serbia? Where do you buy them?

[Andreweb]

I go to the gym 5 times a week ! I work with small weights now because I don't want to get more muscles I already have enough ! And I do at least 30 minutes of cardio after that!

Since I want to lose some weight , I am a bit chubby now, I eat more protein and less carbs and fats !

[CurrentlySober]

the more you poo the less you weigh, so eat plenty of laxatives

[bns666]

Originally Posted by CurrentlySober

the more you poo the less you weigh, so eat plenty of laxatives

[davidCRM]

if your workout is about weight loss:

watching out for your diet is just as important as working out. first you should have a check-up on your blood sugar and insulin levels. if you're good (or especially if you have IR), try going for a lowcarb / keto diet. When you reach ketosis, you are basically in fat-burning mode, ie. you burn considerably more fat by the same workout routine than you did before ketosis.
Ketosis explained

a minimum 45-60 minute long cardio routine is recommended daily, not the one that makes you dead but just the one that keeps your heart rate up and sweat. if you got less time than that (you lazy f*cks, then kettlebell is the winner exercise. just make sure your first 15-20 kettlebell sessions are observed by a professional trainer, otherwise it can cause great harm in your joints and muscles if you do it alone, learning for youtube or something. once you got the proper way using it, you can do it any time at home. spruce it up with jogging / sit-ups between rounds + take up occasional swimming and you're good to go.

this all above is what worked for me the best. why am i still fat? well, i am weak-willed and it's an easy habit to break (because carbs = deliciousness), but once you get in the flow, it's actually very easy to maintain. i did it VERY seriously twice in my life, all the time i lost about 8 kg (~17 lbs) per month, only from fat, Not by muscle / water loss!
it is not a diet, it requires a total change of lifestyle.

the following page sounds a bit snake-oil-salesman-ish but actually this is how it is, and i'm speaking of experience:
DietDoctor - LowCarb for beginners

building muscles is a different thing, can't give tips on that.

[bns666]

Originally Posted by davidCRM

if your workout is about weight loss:

watching out for your diet is just as important as working out. first you should have a check-up on your blood sugar and insulin levels. if you're good (or especially if you have IR), try going for a lowcarb / keto diet. When you reach ketosis, you are basically in fat-burning mode, ie. you burn considerably more fat by the same workout routine than you did before ketosis.
Ketosis explained

a minimum 45-60 minute long cardio routine is recommended daily, not the one that makes you dead but just the one that keeps your heart rate up and sweat. if you got less time than that (you lazy f*cks, then kettlebell is the winner exercise. just make sure your first 15-20 kettlebell sessions are observed by a professional trainer, otherwise it can cause great harm in your joints and muscles if you do it alone, learning for youtube or something. once you got the proper way using it, you can do it any time at home. spruce it up with jogging / sit-ups between rounds + take up occasional swimming and you're good to go.

this all above is what worked for me the best. why am i still fat? well, i am weak-willed and it's an easy habit to break (because carbs = deliciousness), but once you get in the flow, it's actually very easy to maintain. i did it VERY seriously twice in my life, all the time i lost about 8 kg (~17 lbs) per month, only from fat, Not by muscle / water loss!
it is not a diet, it requires a total change of lifestyle.

the following page sounds a bit snake-oil-salesman-ish but actually this is how it is, and i'm speaking of experience:
DietDoctor - LowCarb for beginners

building muscles is a different thing, can't give tips on that.

good advice

[NewNick]

Originally Posted by bns666

good advice

Not really the guy is still fat.

Fitness / diet regimes that are too intense to maintain do not result in long term success.

Losing 8kg a month is too fast and too difficult and is unlikely to result in the life style changes required to live closer to your ideal weight.

Put less in your mouth and exercise more. Simples.

Moderate lifestyle changes are more likely to result in a healthy happy person that lives longer and looks how they want to look.

[Jigster715]

Originally Posted by davidCRM

if your workout is about weight loss:

watching out for your diet is just as important as working out. first you should have a check-up on your blood sugar and insulin levels. if you're good (or especially if you have IR), try going for a lowcarb / keto diet. When you reach ketosis, you are basically in fat-burning mode, ie. you burn considerably more fat by the same workout routine than you did before ketosis.
Ketosis explained

a minimum 45-60 minute long cardio routine is recommended daily, not the one that makes you dead but just the one that keeps your heart rate up and sweat. if you got less time than that (you lazy f*cks, then kettlebell is the winner exercise. just make sure your first 15-20 kettlebell sessions are observed by a professional trainer, otherwise it can cause great harm in your joints and muscles if you do it alone, learning for youtube or something. once you got the proper way using it, you can do it any time at home. spruce it up with jogging / sit-ups between rounds + take up occasional swimming and you're good to go.

this all above is what worked for me the best. why am i still fat? well, i am weak-willed and it's an easy habit to break (because carbs = deliciousness), but once you get in the flow, it's actually very easy to maintain. i did it VERY seriously twice in my life, all the time i lost about 8 kg (~17 lbs) per month, only from fat, Not by muscle / water loss!
it is not a diet, it requires a total change of lifestyle.

the following page sounds a bit snake-oil-salesman-ish but actually this is how it is, and i'm speaking of experience:
DietDoctor - LowCarb for beginners

building muscles is a different thing, can't give tips on that.

Delicious is the devil's work.
That link is great advice.
I've cut out all breads except whole grains, down to 2-3 eggs per week and daily exercise. If I can avoid the bakery...I can keep up the good fight.

I also recommend swimming, swimming, swimming.

[bronco67]

Originally Posted by NewNick

Not really the guy is still fat.

Fitness / diet regimes that are too intense to maintain do not result in long term success.

Losing 8kg a month is too fast and too difficult and is unlikely to result in the life style changes required to live closer to your ideal weight.

Put less in your mouth and exercise more. Simples.

Moderate lifestyle changes are more likely to result in a healthy happy person that lives longer and looks how they want to look.

This is pretty much it.

Being a sedentary couch potato will keep you fat....being a gung ho workout freak eating brussell sprouts and chicken breast will burn you out. You have to find a middle ground and stay there. Sustainability is the key to getting fit and staying fit.

As I said in another thread recently, exercise is complementary to diet and not the other way around. If the goal is to lose weight mainly, you have to pay stronger attention to the amount of calories you take in than what you're doing in the gym. Building muscle is a different story, but getting lean is 75% diet efforts.

Don't demonize any types of foods, and be restrictive ---- unless it's alcohol. I know a couple people who are staying fat because they're addicted to that glass of wine every night.

[davidCRM]

Originally Posted by NewNick

Not really the guy is still fat.

you must have missed this part:
"why am i still fat? well, i am weak-willed and it's an easy habit to break (because carbs = deliciousness)"

Originally Posted by NewNick

Fitness / diet regimes that are too intense to maintain do not result in long term success.

That's why I said look at it like a change of lifestyle, not a diet. There is no over-all secret to weight loss, other than eating healthy and exercise. I know that and I am guilty of not following it all the time. It's just that people have different ideas about what healthy is and i tried to toss my 2 cents in, again, speaking of past experiences. if you can stick to the change of diet, then... good.

Originally Posted by NewNick

Losing 8kg a month is too fast and too difficult and is unlikely to result in the life style changes required to live closer to your ideal weight.

At the weight I start(ed) 2kg / week is OK, sure later on it must be subsidized to a healthy 0.8-1kg / week.

Originally Posted by NewNick

Put less in your mouth and exercise more. Simples...

QFT

I just wanted to show what should be put into your mouth and how to exercise.
Atkins diet works too, there is a counter-argument "yeah but he died fat!!" well, he created the diet but did not follow it. try to look at me like him a bit ;)

[bns666]

eat less, exercise more in the 1st place - strange i didn't put that in the first post

[CaptainHowdy]

Have more sex standing up ...

[Ross]

Calorie control is the one most people don't get. I eat healthy/clean 6 days a week, controlled calories and macros. On a Saturday I eat pizza, ice cream, have a couple beers if I want, I don't stress out, I eat whatever I feel like that day because it's my cheat day and I'm going to enjoy it. My current training regime has me losing 0.8-1lb a week while maintaining my lifts or increasing them in a lot of cases. I feel good and will keep it up for another 10-12 weeks before I increase my food intake and start to get some more strength.

[bronco67]

Originally Posted by Ross

Calorie control is the one most people don't get. I eat healthy/clean 6 days a week, controlled calories and macros. On a Saturday I eat pizza, ice cream, have a couple beers if I want, I don't stress out, I eat whatever I feel like that day because it's my cheat day and I'm going to enjoy it. My current training regime has me losing 0.8-1lb a week while maintaining my lifts or increasing them in a lot of cases. I feel good and will keep it up for another 10-12 weeks before I increase my food intake and start to get some more strength.

I like to spread my cheating throughout the week, as opposed to doing it all one day. I have at least one bad thing per day, and eating good, low calorie foods overall allows room for a little indulgence -- so you have that psychological release valve in effect.

Also, I think calorie balance doesn't matter in a 24 hour period. You body doesn't really know what 24 hour period is...so if you eat like a pig one day, it won't matter much in the scheme of things long term because you can make up for those extra calories by having less the next day. Kind of like you do.

[bns666]

Originally Posted by bronco67

Also, I think calorie balance doesn't matter in a 24 hour period. You body doesn't really know what 24 hour period is...so if you eat like a pig one day, it won't matter much in the scheme of things long term because you can make up for those extra calories by having less the next day. Kind of like you do.

agreed on this.

[PR_Glen]

Originally Posted by Scott McD

Fitness tip: don't be a typical greedy cunt when it comes to food and you are halfway there!

You think so? I have seen plenty of people who think they are thin but actually have a lot of body fat on them myself--yet they wonder why they have 'loose skin'. I've also seen people who eat like birds for years and can't lose weight at all.

Fitness has very little to do with diet, but being healthy does.

[NatalieK]

Originally Posted by JohnnyClips

When I get lean (34 inch waist)

holy shit, what height are you?

When my partner was lean he was a 28 inch waist, he´s 34 now & both he & I know he´s overweight...

too much good food and wine living here in Spain

[drtube666]

I am 50 years, swimming is the best for me

[JohnnyClips - BANNED FOR LIFE]

Originally Posted by GspotProductions

holy shit, what height are you?

When my partner was lean he was a 28 inch waist, he´s 34 now & both he & I know he´s overweight...

too much good food and wine living here in Spain

28 inch waist?! WTF?

[bns666]

is waist too wide or not also depends on persons height...

[JohnnyClips - BANNED FOR LIFE]

Originally Posted by bns666

is waist too wide or not also depends on persons height...

I still can't stop laughing at 28 inches

[CaptainHowdy]

Monogamy is terribly fattening as well ...

[bns666]

Originally Posted by CaptainHowdy

Monogamy is terribly fattening as well ...

don't i know that

[Best-In-BC]

smoke weed right before

[bronco67]

Originally Posted by JohnnyClips

I still can't stop laughing at 28 inches

Weren't you saying you had a 28 inch waist a year ago? And you also were over 6 feet tall and over 200 pounds, or some weird, humanly impossible body composition? And didn't you give out this weird measurement because you were lying about your physique and don't really know what a fit body composition is so you just blurted out some arbitrary numbers you thought would sound good?

and why don't you post a shirtless pic so we can all bask in the glory?

[bns666]

what's so funny at 28 inches?

[JohnnyClips - BANNED FOR LIFE]

What fucking man has a 28 inch waist?!!

[bns666]

Originally Posted by JohnnyClips

What fucking man has a 28 inch waist?!!

i'm 175cm/72kg and i wear levi's 501 jeans size 31 in width which i guess it's 31 inch waist, i guess i would fit in size 30 too, size 28 or 28 inches is not THAT far away.

now back to more fitness and nutrition tips

[bronco67]

Originally Posted by bns666

what's so funny at 28 inches?

It's not funny at all, especially if you're a slim person with a smaller build.

[NatalieK]

Originally Posted by JohnnyClips

What fucking man has a 28 inch waist?!!

my partner when he was training like 5 days a week for his black belt



of course he´s 34 inch now, but hardly trains, we´re too busy working...

[davidCRM]

Originally Posted by bronco67

I like to spread my cheating throughout the week, as opposed to doing it all one day. I have at least one bad thing per day, and eating good, low calorie foods overall allows room for a little indulgence -- so you have that psychological release valve in effect.
...

Strange thing.. I tossed in a cheating day when the weight loss stopped for a considerable amount of time despite maintaining a strict diet & workout routine. Those days consisted of a fuckton of carbs and it bootstrapped my system for an other weight-dive happened like every 2 months or so.

[JohnnyClips - BANNED FOR LIFE]

Originally Posted by GspotProductions

my partner when he was training like 5 days a week for his black belt



of course he´s 34 inch now, but hardly trains, we´re too busy working...

lol he's a fucking midget

[bns666]

any fitness tips for the weekend?

[davidCRM]

Originally Posted by bns666

any fitness tips for the weekend?

i only got fatness tips

[lagwagon]

I replaced all cocktails with sparkling water. No more coke. There is still alcohol calories but at least its not 100 extra in every drink from the soda. Tell you what though, DoorDash is killing me. Way too easy to just order food from anywhere...

[NatalieK]

Originally Posted by JohnnyClips

lol he's a fucking midget

ahhh haha, 5´10 isn´t really a midget and could kill most people within a metre of being near them

He was 12st when 28 to 30 inch waist, now about 14 and half st.

[WorksaLot]

I lost 75 lbs from October 13th 2016 to Jan 1st and I'll be getting a lot of money for it too... but you wouldn't want to do it like I did. I was a picker to amazon. Got home, went to bed woke up with 106 deg temp and no use of my left leg.. had ambulance come get me.. cocksucker er doc didnt do shit said, said i had a muscle spasm and virus.. sent me home.. after 9 days of being same shape, called ambulance again. Same god damn doctor on duty. Done a catscan after I BEGGED for MRI. Said I had sciatica nerve damage. Done nothing to stop pain, sent me home with a muscle relaxer. Waited 3 more weeks had ambulance come get me again. New doc in ER done a MRI, came in and said I had a massive infection pocket in my back and they had no surgeon that could even try to operate and with a hour had me loaded on a chopper to send me to Chicago for emergency surgery. Chicago surgeon said if I'd a been 2 days more getting the surgery I would have died, my body was shutting down. They took out 51 ounces of infection, blood and gunk out of my back. All because a cocksucker ER doc wouldn't treat me. I lived off 2 protein drinks a day for 55 days. Less than 500 calories a day. Was a bad couple months, but my lawyer is eating it up. :D So, if you want fast weight loss go to my local hospital lol

[CurrentlySober]

I just bought some new jeans with a 30 inch waist... Wont fucking fit me, but thats my tough shit. The only reason I bought them was so I could post a pic of them on GFY...

[bronco67]

Originally Posted by lagwagon

I replaced all cocktails with sparkling water. No more coke. There is still alcohol calories but at least its not 100 extra in every drink from the soda. Tell you what though, DoorDash is killing me. Way too easy to just order food from anywhere...

Regarding alcohol, it's not just bad because it's calories empty of protein and good fats, but it also affects your hormones which are very important in the regulation fat loss/gain.


snipped from T Nation----------------------------------------------------------

When you drink beer, wine, or spirits, the ethanol in those beverages is given priority by your body in metabolism. It stops pretty much everything else and goes to work in a four step process that looks like this:

Ethanol → Acetaldehyde → Acetate → Acetyl-CoA

Acetate and acetyl-CoA can be used for energy by the body but it's costly. One gram of alcohol is said to contain 7 calories, but like protein, its conversion into energy is inefficient and 17 to 20% of its energy is lost. In other words, like protein it has a very high thermogenic effect.

Also like protein, and contrary to popular belief, alcohol is not easily converted to fat. That process is too costly. But all that acetate and acetyl-CoA showing up in the cells does signal to the body that no sugar or fat needs to be burned. So rather than a fat storer, alcohol is more of a fat burning suppressor.

[bns666]

Originally Posted by WorksaLot

I lost 75 lbs from October 13th 2016 to Jan 1st and I'll be getting a lot of money for it too... but you wouldn't want to do it like I did. I was a picker to amazon. Got home, went to bed woke up with 106 deg temp and no use of my left leg.. had ambulance come get me.. cocksucker er doc didnt do shit said, said i had a muscle spasm and virus.. sent me home.. after 9 days of being same shape, called ambulance again. Same god damn doctor on duty. Done a catscan after I BEGGED for MRI. Said I had sciatica nerve damage. Done nothing to stop pain, sent me home with a muscle relaxer. Waited 3 more weeks had ambulance come get me again. New doc in ER done a MRI, came in and said I had a massive infection pocket in my back and they had no surgeon that could even try to operate and with a hour had me loaded on a chopper to send me to Chicago for emergency surgery. Chicago surgeon said if I'd a been 2 days more getting the surgery I would have died, my body was shutting down. They took out 51 ounces of infection, blood and gunk out of my back. All because a cocksucker ER doc wouldn't treat me. I lived off 2 protein drinks a day for 55 days. Less than 500 calories a day. Was a bad couple months, but my lawyer is eating it up. :D So, if you want fast weight loss go to my local hospital lol

good luck with your recovery!

[bns666]

Originally Posted by bronco67

Regarding alcohol, it's not just bad because it's calories empty of protein and good fats, but it also affects your hormones which are very important in the regulation fat loss/gain.


snipped from T Nation----------------------------------------------------------

When you drink beer, wine, or spirits, the ethanol in those beverages is given priority by your body in metabolism. It stops pretty much everything else and goes to work in a four step process that looks like this:

Ethanol → Acetaldehyde → Acetate → Acetyl-CoA

Acetate and acetyl-CoA can be used for energy by the body but it's costly. One gram of alcohol is said to contain 7 calories, but like protein, its conversion into energy is inefficient and 17 to 20% of its energy is lost. In other words, like protein it has a very high thermogenic effect.

Also like protein, and contrary to popular belief, alcohol is not easily converted to fat. That process is too costly. But all that acetate and acetyl-CoA showing up in the cells does signal to the body that no sugar or fat needs to be burned. So rather than a fat storer, alcohol is more of a fat burning suppressor.

t-nation has a lot of useful articles, no matter how much they advertise their supplements, noticed that one about alcohol some time ago.