Never underestimate swimming as well

Swimming is great too. Just gotta watch out, a lot of people will claim to swim a ton but they really just go tread water for three hours

I wish there was a place I could swim that’s closer. Used to live in Oahu for a time and would bodyboard a lot. Flippers were essential so my calves were shredded. Keeping your legs and back stable was also great for the core.

Oddly enough I never even considered wearing a Hawaiian shirt back then 😂

Anyone that’s severely overweight or has some really bad back trouble would benefit from water aerobics for a year as well. Not sure if that would apply to anyone here, but if you’re at the point you can’t jump rope, that’s probably your best bet to start things off. As well as dieting obviously.

The advantage of swimming and biking if you are overweight or over 40 is the muscles are target and the joints are spared.

Today’s wod

I need to start working out again but I just don’t wanna do anything when I get off work

I understand that. I haven't worked out in like 3 weeks other than hiking. I was working out every day and then they closed all the gyms.

Getting home and waiting til 6-7 to sit down helps my motivation

for those of you who are struggling to lose weight, or want to start, try keto. it seems intimidating at first but it's pretty easy. i dropped 75 pounds last year, i attribute about 45 of those to keto. i gained some more(245 to 275) this year after i moved and have put myself back on it, and have gone from 275 to 261 in a couple of weeks. if you have the self control to stay on it(honestly if you can get past the first week it's really easy) it's a really good way to get weight off.

all of that weight loss with 0 exercise, by the way.

and with the sudden boom of keto sweets and shit, satisfying carb cravings and remaining in ketosis is easy.

you'll also find that when you're in ketosis, you won't have as much of an urge to mindlessly eat when you're bored.

if you exercise while on keto, you will lose weight a lot faster.

I went Keto in february and have dropped 30 lbs so far.

🦾

Fluffy boi

I’ve been working out a bit tryna put some weight on this skinny body. Self discipline is the hardest part

I have the opposite issue I love working out I just lack the self discipline to not eat like shit.

Easiest way to not eat like shit is to not buy shitty food when grocery shopping

Never go to buy food hungry you’ll buy junk food

Learn how to cook and start making pork chops steaks fish etc more often

Don’t buy anything that’s processed, if it’s not in your house you’ll think twice before you go to McDonald’s for a cheese burger when you can make a steak

I do enjoy eating <a:ablobhungry:635256027344011317>

on top of this, learn to use lazy cooking methods. you can make a whole crazy amount of delicious foods with minimal effort in your oven, a slow cooker, and a sous vide. instant pots are great to. like the four horsemen of tasty ass food without putting in a shitload of work. i make a killer chuck roast by doing nothing more than putting the meat in the cooker, putting the seasoning packet in, dumping in half a cup of water and letting it sit all day. thats literally it

and on a 3 pound roast you have food for at least 3 days

Smoking is the way

That roast would maybe last me a day <a:sweat:403572149593309185>

well

it depends on how you eat the roast

i typically just have lunch and/or dinner with mine

if you just eat the roast for every meal, yeah 1 day

maybe 2

Worth the listen to those it applyhttps://www.youtube.com/watch?v=QwtPA-07NnU

appreciate the file bud

trying too lose some weight hardcore, been dieting for the past couple weeks now

@platonicrhino31
You do IF?

nnot familiar

Aight boys hit 90 on the preacher curl today, we’re all going make it

Dedication is the hardest part..dieting aswell..dont expect overnight results and stick with it.you will be pleased with results..that file is just one i found for an intro program .pretty solid tho

Stay strong Kings

Once you accept this doesn’t end, it gets easier. Don’t push yourself too hard or you’ll burn out like I did after smolov.

I wrote my diet plan into 3 notebooks and got motivation to continue by the cost-sink fallacy of how many days I’d invested into them. Obviously myfitnesspal and other similar apps would work as well, but for me, these were physical evidence of my progress.

The more you invest, the more you’re not willing to quit. Especially if you buy your own home gym. If going that route, all you really need is an adjustable squat rack, bench, and 300lb of weight.

Also, when buying weight that’s used, make sure to bring a scale. I have a 45lb weight that weighs 53lbs. Bought it off craigslist...at a gym that had been closed for years who’s owner was slowly trying to get rid of everything.

I know it's later on in the day but post something you want to accomplish then come back and say if you do it. Nothing huge like running a marathon but things like cleaning or going for a walk

Dieting is the worst. I recently started to do intermittent fasting. I’ll stop eating at 8or 9 and won’t eat till 8 or 9 the next day. Only sucks cuz I get up at 4 every day.

been suffering with Gout for about 4 weeks now ive managed to go for a few walks in that time which is painful AF. only managing around 3 miles with a ruck weiging about 26lbs its slow going but its better than just sitting around growing Lorge

It takes time to build up the body.

I like reflection too. I take about 5 minutes and just look out a window. No phones or anything just think about what I did and will do for the next bit.

Any consensus on zig zag dieting ie 14kcal a week and eating more carbs on the days you lift and focusing more on protein on rest days?

Doesn't really matter beyond a weekly average but if it helps with compliance.

Little after workout snack

Does anyone have any tips on low impact exercises a big guy with knee troubles can do? I have one of the stationary bike things that I’m putting together soon and a new puppy that’s going to keep me a bit more active. I’m willing to work hard, just need to start slow is all.

@platonicrhino31 try keto my man

Swimming burns an insane amount of calories. My warning as always with the keto is make sure to consume some carbs otherwise your brain will shut down. A larger intake of water is needed as well for converting fat into energy. \

i've been drinking water like crazy for that reason

It works best because it is a strict diet. Please do a little bit of research first before starting it since drastically altering your diet can be dangerous. When in doubt consult a dietitian not a doctor.

i've been focusing on eating reasonable portions of foods i normally eat, like not eating 4 or 5 tacos in a sitting an instead eating 2 an saving the rest for later, an drinking water instead of needlessly snacking

on things like corn chips an the like

That's the best way to do things.

I had a coworker recommend a smoothie in the morning.

1 cup whole milk
One scoop protein powder (I usually used vanilla or chocolate)
2-3 tablespoons peanut butter
1 tablespoon fiber powder
And 1-3 tablespoons honey
1 banana
Blend until smooth


I used to drink one of these every morning around 8am and wouldn’t be hungry until 2-3 in the afternoon.

Of course, back then, I was in carpet cleaning and on my feet 6-12 hours a day. High protein, high fiber and low carb and sugar. I’d get a subway sub with double meat and cheese (usually the roasted chicken breast) and load it with veggies and go to town. I could also get 2 double quarter pounders w/ cheese from McD’s and I was still losing about 1-2 pounds a week.

Now I have a more sedentary job when I’m working so I can’t eat like that unless I start burning more calories. I don’t have access to a pool, which is why I opted for the exercise bike. I might have to get back into my morning smoothies.

He said that the fiber powder bonded with the proteins in the shake and helped it break down slower, in addition to helping keep you regular and peeing more, which is apparently how your body gets rid of most of its fat.

My issue is more portion control as well. I’m working on it bits at a time though. The problem is that I let myself get bad enough that it’s hard to get back into it. It’ll be a long, slow road.

Losing 1-3 pounds a week is the ideal way. I like your mind set of starting slow because that is very achievable. Try to do add one thing max per week and really trying to work it in. Having a person that you tell either weekly or even daily will hold you responsible. I don't think that you will be peeing out fat unless something is very wrong. Having a goal list for each day with a goal. Those smoothies are probably pushing 800 or so calories and sound very tasty.

Yeah, the guy that told me about it was a fitness buff...but I’m not sure how good his info was. I was dropping weight and that’s what mattered.

Lol i lost 15 lbs working out n drinking a shake everyday for 2 1/2 weeks

Damn my guy

I need to do what you did lmao

no matter what you do, water weight will melt off

i did a super restrictive diet last year and lost 30 pounds in 30 days, then plateau'd. water weight.

I’ve found the first 20 comes off pretty quick. It’s after that that the hard work sets in.

I weight is 160 im 5’8” need to pack that muscle now

I just cut 40lbs since February and got my sup stack in today. Time to go a bit harder now.

I would recommend 1-3 pounds of weight loss a week. While not as satisfying it will be more sustainable.

1-3 is pretty standard. you can do 3-5 if you go really hard but you will hate yourself

Any suggestions for good knee workouts?

To build up weak knees

Which muscle group are you trying to target?@Come and Take It

@Come and Take It
This is a good write up too.
https://www.wikihow.com/Strengthen-Your-Knees

I'm looking to cut a stupid amount of weight, anyone have recommendations on an appetite suppressant?

I’m training all of it. I have horribly weak knees.

Start very slow with one small goal @P. . While losing all your weight fast will be rewarding start with something like taking a small sip of water in between bites during meals to reduce the amount of food you eat. Also try to identify several flavors of the food you are eating this will make you much more aware of your eating habits. When eating only eat with no distractions such as music or even a TV in the background. These aren't a quick fix and it may take several weeks to see results but it will allow you to keep trying. Don't label food as healthy and unhealthy instead of eating 5 cookies for example (I'm looking at a few right now) slowly eat one cookie and enjoy the flavors. So don't cut out treats because that isn't fun or healthy but try to eat even one less bite than you normally do. A lot of quick weight loss is water weight too which will come back once you drink more water.

@Catman
I know I'm gonna sound like a douche but I belive that I might have a problem with appetite specifically. For instance I had a good meal last night and here it is at breakfast and I have a literal gut pain. I feel like I got punched in the gut because I'm behind my meal time by an hour today. I have done 72 hour fasts before and I felt fine, well maybe a little dumb, but the hunger wasn't this bad. Idk man, got any thoughts?

@P. I have some similar issues. Honestly, as you eat more, your stomach expands, so you need to eat more to feel full. It’s a vicious cycle that I’m also trying to break.

As far as suppressants go, coffee and tea are both pretty good while also being diuretics. So you’ll be peeing a lot of the water out that you can be drinking between meals.

I have found that a high protein, high fiber and low sugar and carb diet has worked for me in the past. For example, I’d run through McDonald’s after a long day at work and get two double quarter pounders with cheese but no fries or soda. Of course, I was on my feet all day for work at the time.

Green tea is also supposed to have some good fat burning qualities. You could also switch to less calorie dense foods like vegetables. You eat as much as you normally would, but a pound of broccoli has less calories than a pounds of beef, for example.

On the other side of that, you could eat foods that “stick to your ribs” a little longer like oatmeal and protein shakes, thereby eating less because you’re less hungry throughout the day. I used to do a protein shake in the morning around 8am and wouldn’t be hungry until 2-3pm, when I would get those burgers or a double meat, double cheese sub from subway loaded with veggies.

I’m looking to lose a bunch of weight as well, but my main issues is getting moving and portion control. But slow and steady does it best, I’ve found.

@Schweet-T
Thanks man, that's some good info.
If you got a hard time getting moving I would suggest joining a casual sports team. Assuming your not all banged up already, I would highly recommend rugby.
But for real, a team makes things 10x easier.

It’s more that I’ve really let myself get way bigger than I thought I would. So low impact stuff for me until I can get my knees to handle extended walking around. I’m looking to lose about 150-ish pounds, to give you a bit of an idea.

@Schweet-T
Yeah I've very shamefully let myself go, but I can still recover at this point if I work for it. For you, if you can, try swimming. Like go for 3 or 4 hours. I will try to cross the pool holding my breath underwear.

Schweet summed up the stomach expansion pretty well how your body can get used to eating a lot more and eating less can be painful. Fasting and delaying a meal are two separate things. I don't know very much about fasting.

Fasting is something that you need to research before doing before you end up getting bigger when you crash off the lifestyle. You start off with a large eating window and a small no eating window, as you progress, you up the no eating window to say 16:8 16 hrs being no eating, 8 eating window.

Starting run/walking a 4.5km course around my neighborhood and I can now run more than half of it when in the beginning my fatass could only walk it and even that was kind of a struggle.

I belive in IF, but bambi is 100% right. You'll gain it back with intrest if you dont watchout.

as is the same with any diet...

if you go on a diet to cut calories out of what you usually eat, then go back to eating that amount after, you're gonna gain weight

losing weight is a lifestyle change

and you need to implement said changes in order to maintain the loss

Yeah you cant eat over your bodies calorie burn if you dont wanna gain weight.

my point is it doesnt matter the diet

potato diet/keto/if/paleo/dingdong/wingching/your sisters ass/the pony express

Lol

if you dont make a lifestyle change you're gonna gain

you either have to exercise to make up for extra calories or you have to eat less

a lot of it is portion control