Fitness and Weightloss
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Out for the daily walk.
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This is what I'll be following for the next year at least. I stuck it up on my blog for easy access for myself and someone else.
For anyone else interested, I made myself a new gym workout schedule. It's split into days, so that it's not dependent on the days of the week. This way, you can shoot to go 5 days a week, and get everything done. Or you may go a few times as you want, and still not lose track. Start at Day 1, and go forward, no matter the day of the week.
It covers all of the best exercises for all of the major muscle groups. Most of them are compound exercises so you can lift more weight, burn more calories, and get a better, healthier workout.
Also, if you're really hardcore, you can combine any consecutive muscle groups (like how Day5/6 can be combined). For example, you can do Day1 and Day2 together... Day 3 and Day 4 together, etc... Even Day 2 and Day 3, for example. They are all separated so that no matter how you play it, there's enough rest in between muscle groups that you can go every day.
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@tim_g said in Fitness and Weightloss:
This is what I'll be following for the next year at least. I stuck it up on my blog for easy access for myself and someone else.
For anyone else interested, I made myself a new gym workout schedule. It's split into days, so that it's not dependent on the days of the week. This way, you can shoot to go 5 days a week, and get everything done. Or you may go a few times as you want, and still not lose track. Start at Day 1, and go forward, no matter the day of the week.
It covers all of the best exercises for all of the major muscle groups. Most of them are compound exercises so you can lift more weight, burn more calories, and get a better, healthier workout.
Also, if you're really hardcore, you can combine any consecutive muscle groups (like how Day5/6 can be combined). For example, you can do Day1 and Day2 together... Day 3 and Day 4 together, etc... Even Day 2 and Day 3, for example. They are all separated so that no matter how you play it, there's enough rest in between muscle groups that you can go every day.
I am thinking about starting this program. I am just not sure whether I should hereto refer to it as the TIMG PLAN or the GRUBER PLAN
Thanks for posting it.
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Yesterday morning, I've gone under 70Kg for the first time in 12 years
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@francesco-provino said in Fitness and Weightloss:
Yesterday morning, I've gone under 70Kg for the first time in 12 years
.and I just want to get back to the 90-95 kg range.... /cry
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@jaredbusch said in Fitness and Weightloss:
@francesco-provino said in Fitness and Weightloss:
Yesterday morning, I've gone under 70Kg for the first time in 12 years
.and I just want to get back to the 90-95 kg range.... /cry
I'm 1.80 and I was ~80Kg… ok, not a big jump. I just do simple thing, nothing fancy:
- bought some tools (very cheap bench, a pull-up bar, a couple of dumbells and bench press bar that share weight with the dumbells), and start to practise a light and very standard BB routine plus some callisthenic; you can find it on many youtube channel, some are very good and sometimes too much technical;
- big breakfast and small dinners. Very little sugar, low-fat meat, less carbs. Never count calories, just use this as guidelines;
- running every other days.
I know it sounds unimpressive, but the hard part is just stick to this routine, no matter how.
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@francesco-provino I'm fighting age. I'm 44 now, I cannot lose weight as easily as I once did. and I do not wish to spend THAT much time trying. I know I could if I chose to sacrifice everything to that goal.
I eat healthier now in the last ten years, than I ever have in my life.
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@jaredbusch said in Fitness and Weightloss:
@francesco-provino I'm fighting age. I'm 44 now, I cannot lose weight as easily as I once did. and I do not wish to spend THAT much time trying. I know I could if I chose to sacrifice everything to that goal.
I eat healthier now in the last ten years, than I ever have in my life.
I don't think you have to put it into the "try" perspective… every human being can loose an indefinite amount of weight eating less calories than needed, don't forget you're sort of an engine. From my point of view, it's just something you "do" ;).
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I just finished making a huge batch of home made protein/meal bars. I've been making them for years now (not necessarily consistently), using the same recipe. These are the best tasting bars of any kind you will ever have in your life, plus, they are healthy.
They are all natural great-for-you ingredients, so long as you buy them that way. For example, I don't use milk-based protein powder, I prefer the organic plant-based as it's much better for you.
Here's the recipe:
- Mix all of the dry ingredients together in a big metal bowl. (I use this one from Ikea
a. Oats = 200g
b. Almond flour/meal = 200g
c. Flax seed meal = 100g
d. Cacao Powder = 70g
e. Protein Powder = 500g
Note 1: You can use 500g of Oats instead of using Almond & Flax seed meal. Those increase the cost / bar.
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Dump the wet ingredients on top of the dry in the big bowl:
a. Peanut Butter = 500g
b. Honey = 500g
c. Water = 1.75 cups -
Mix everything together, very well. You'll need a very strong potato masher to mix it. I use this one from Ikea. It will seem like you need more water, but you don't. You don't want it to be wet, it should be like play-doh. Maybe a little oily from the peanut butter, but dry otherwise... not too dry that it crumples apart into pieces, though.
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Lay down a piece of wax paper inside of a glass baking dish (something like this). Flatten it down, even it out. Lay down another piece of wax paper on top.
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Put it in the refrigerator for a while.
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Take it out, and dump it out upside down. Then cut it in to even sized bars roughly 100g each. I put them each into their own classic plastic sandwich bag so they don't dry out in the refrigerator, and so I can grab one and go.
Note 2: This is a large recipe. You can cut everything in half exactly and have a more manageable recipe to work with. I went big because I'm not the only one eating them.
Don't eat these in addition to your regular diet. They are more meant as a replacement, so that you are able to get the protein and other nutrients you need. For example, if you work out and can't get the protein you need, eat one of these.
I eat one after my workout, on my way to work in the car, because they are easier than a protein shake, and I don't have time to eat until a few hours later.
Pics: In my glass baking dish, 2.5 cm spacing worked the best. All were roughly 100g each.
- Mix all of the dry ingredients together in a big metal bowl. (I use this one from Ikea
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@tim_g said in Fitness and Weightloss:
I just finished making a huge batch of home made protein/meal bars. I've been making them for years now (not necessarily consistently), using the same recipe. These are the best tasting bars of any kind you will ever have in your life, plus, they are healthy.
They are all natural great-for-you ingredients, so long as you buy them that way. For example, I don't use milk-based protein powder, I prefer the organic plant-based as it's much better for you.
Here's the recipe:
- Mix all of the dry ingredients together in a big metal bowl. (I use this one from Ikea
a. Oats = 200g
b. Almond flour/meal = 200g
c. Flax seed meal = 100g
d. Cacao Powder = 70g
e. Protein Powder = 500g
Note 1: You can use 500g of Oats instead of using Almond & Flax seed meal. Those increase the cost / bar.
-
Dump the wet ingredients on top of the dry in the big bowl:
a. Peanut Butter = 500g
b. Honey = 500g
c. Water = 1.75 cups -
Mix everything together, very well. You'll need a very strong potato masher to mix it. I use this one from Ikea. It will seem like you need more water, but you don't. You don't want it to be wet, it should be like play-doh. Maybe a little oily from the peanut butter, but dry otherwise... not too dry that it crumples apart into pieces, though.
-
Lay down a piece of wax paper inside of a glass baking dish (something like this). Flatten it down, even it out. Lay down another piece of wax paper on top.
-
Put it in the refrigerator for a while.
-
Take it out, and dump it out upside down. Then cut it in to even sized bars roughly 100g each. I put them each into their own classic plastic sandwich bag so they don't dry out in the refrigerator, and so I can grab one and go.
Note 2: This is a large recipe. You can cut everything in half exactly and have a more manageable recipe to work with. I went big because I'm not the only one eating them.
Don't eat these in addition to your regular diet. They are more meant as a replacement, so that you are able to get the protein and other nutrients you need. For example, if you work out and can't get the protein you need, eat one of these.
I eat one after my workout, on my way to work in the car, because they are easier than a protein shake, and I don't have time to eat until a few hours later.
Pics: In my glass baking dish, 2.5 cm spacing worked the best. All were roughly 100g each.
This should be it's own thread imo. It'll be impossible for me to find it by the time I get a chance to actually make it!
- Mix all of the dry ingredients together in a big metal bowl. (I use this one from Ikea
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Anybody heard of the FODMAP diet? GF is starting that this week. She has read the books and has to go FODMAP free for two months before introducing certain foods, problem is... they don't say how to go entirely FODMAP free! Any ideas?
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I've not heard of that.
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I have switched to a plant based diet. I've been on the diet for 2 months now. I lost 6lbs in 1 month. I also run 3 days a week (10-12 miles total). What I can tell you is I've never had so much energy in my life on this diet. I would normally get home from work exhausted, where now I'm always doing something such as doing the dishes, getting my kids to take a bath, picking up the kids toys...etc. Where before I would come home exhausted and too tire to do anything. I'm also sleeping better as I had some restless leg issues that have have seems to have subsided with the new diet. What really triggered me to try the plant based diet was after I watched the Netflix movies What The Health and Vegucated. I've also read some books on this stuff like Engine 2 Diet and I'm now reading How Not to Die that have really opened my eyes why Dairy and Meat are so bad for you and the environment.
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@jimmy9008 said in Fitness and Weightloss:
Anybody heard of the FODMAP diet? GF is starting that this week. She has read the books and has to go FODMAP free for two months before introducing certain foods, problem is... they don't say how to go entirely FODMAP free! Any ideas?
I haven't heard of it but any diet that reduces the amount of processed food and promotes good food is great in my book.
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@tim_g said in Fitness and Weightloss:
@jimmy9008 said in Fitness and Weightloss:
Anybody heard of the FODMAP diet? GF is starting that this week. She has read the books and has to go FODMAP free for two months before introducing certain foods, problem is... they don't say how to go entirely FODMAP free! Any ideas?
I haven't heard of it but any diet that reduces the amount of processed food and promotes good food is great in my book.
That's really a big thing in some diets. My family isn't following any kind of "Diet Plan" right now, but we try to cook meals from scratch (Crock Pot Freezer Meals are great!).
We all feel better when we eat the freezer meals during a month.
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Somehow I'm losing weight but have not changed my eating habits at all or started exercising
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@wirestyle22 said in Fitness and Weightloss:
Somehow I'm losing weight but have not changed my eating habits at all or started exercising
you're stressed.
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@dashrender said in Fitness and Weightloss:
@wirestyle22 said in Fitness and Weightloss:
Somehow I'm losing weight but have not changed my eating habits at all or started exercising
you're stressed.
I'm actually super relaxed knowing that I'm leaving. Nothing is my problem anymore
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Not being able to drive at the moment means more walking for me. Still need to loose more I think
maybe starting Karate will help tomorrow -
Before I got my current role in IT, I used to work on my feet, walking all the time, so I maintained a very healthy weight and BMI. I ate what I wanted and basically enjoyed being young and invincible since I had also previously worked as the chief engineer for a startup sports broadcasting company while also managing a fitness center that allowed me free access to workout whenever I pleased.
Then I got married, and got happy lol. On top of that, I was no longer managing a fitness center, and I quit the job that had me on my feet walking for 6-8 hour shifts 2-4 days a week in favor of a vastly better paying desk-job. I went from 6'2", about 180lbs (I'm a pretty large-framed guy, so my fat content was actually REALLY low at that weight) to peaking at around 260 just after my kiddo was born. I'm classified as just overweight based upon my actual BMI, because eating anything remotely healthy by choice is hard when you've never had to even try before. The wife and I are starting to work on that a bit, and I'm hoping to get back down around 220 by early next year (we'll be moving or have moved by then, so automatic exercise for me, lol).
We've been working on just cooking more meals at home (we were eating out a LOT) in part just because eating out is WAY more expensive than eating at home, but also of course because eating our own meals is healthier and generally tastier. I've had questionable knees ever since I started putting on much of any weight... but thankfully, I've always been a roller skater/blader, which isn't too different from elliptical in terms of the motions and joint impact (except for ankles). I'll try and post periodically as I have notable updates.
