Exercise .....I thought you said "eggs are sides"..for bacon

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(Willow) #1

Hello all,

So its been a while since I have had a “good” workout. Like one that makes you say “wow I am definitely burning fat”. For a time I was weight lifting (stopped because I hate gyms). I dance for 30 minutes 3 x a week now. I just feel like its not enough. I have 2 questions. First, does anyone know a good work out program for low impact (my right knee hurts sometimes)? I want to lose weight and build muscle. I hate going to the gym because its winter where I am and I don’t drive in the snow; also I hate the gym anyway. Any ideas for work outs?

Second if I work out now is there anything I need to do like food intake wise. Or should I just keep doing what I am doing. Here is a screen shot of what I try to meet daily.

Screenshot_2019-01-11-13-15-15
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I am cool with losing a 1-2 pounds a week because by the end of a year I will be at goal (down 52 lbs in a year would be nice).I just also want to feel good. I need to try to lose 20-30 lbs before May 31st because I am going to Denver Comic Con and I want to look nice. Haha but I know that’s a big leap. Overall, I feel better than I have in a long time. I was 174lbs 12/29/2018 now I am 170.4 that’s about 3-4 lbs in 14 days. I think that’s good.

Thanks everyone!:alien:

(Running from stupidity) #2

Exercise is great, but it doesn’t burn much energy for most people, even when doing “hard” workouts.

(Bob M) #3

You can do body weight exercises. Here are some examples:

(Willow) #4

I did have Stregth training bands that I won for free but they seemed tricky haha they would slip. But I should incorporate bodyweight training

(Empress of the Unexpected) #5

My goal in life is just.one.pushup. :rofl::rofl:

(Cindy) #6

When I was in karate, we did push-ups every class. Girls could do modified push-ups (on your knees), so most start there. But as a upper level belt, and then later as a black belt, there was no way in [spoiler]hell[/spoiler] I was doing a modified push-up. :wink: It helped that, in black belt training, I had to do up to 200 push-ups per day. So I broke them up into groups of 20. I haven’t been in karate in a number of years, but I can still do full push-ups. :smiley:

(Empress of the Unexpected) #7

Damn, is all I can say!

(Cindy) #8

Yeah, it was kind of crazy. We had to start with like 50/day and then went up in increments of 25 until we hit 200/day. Now, I can do push-ups in terms of strength, but it makes my wrists hurt.

(Empress of the Unexpected) #9

I can hold a plank for quite a while, but yeah, the wrists - they really hurt. Not sure if that is a good thing.

(Running from stupidity) #10

I read here the other day that pain is just fear leaving your body, so I’d say it’s an awesome thing.

(Empress of the Unexpected) #11

Will you ever cease to be entirely hilarious?

#12

it’s good to do weight bearing exercises with your wrists! so even if you’re not doing a full pushup, a plank is benefiting your wrist mobility and you’ll thank yourself as you age!
in terms of getting to pushup level, start on a diagonal using a counter as your pushing off point and start getting used to the motion and conditioning your upper back :):):slight_smile:

(Running from stupidity) #13

image

(Laurie) #14

It hurts to put pressure on my wrists with my hands and wrists in the usual push up position. To keep my wrists straight, I have push up bars, as in the photo. There are also ones that swivel, but I don’t like them.
PushUpBars

(Allie) #15

Just walk.

Focus on increasing normal day to day activity rather than exercise specifically. Avoid sitting still for prolonged periods. Be inefficient in daily life, like carry one thing for two journeys rather than two things in one journey.

(Steve Stephenson) #16

To lose weight: keto lifestyle.

To build muscle:

  1. slowHIT: slow High Intensity Training. Keep muscles under tension continuously (no stops / rests) until you just can’t do another rep (muscle failure). Do the reps very very slowly, keeping tension both out and back with no break. Safest way to do this is on weight machines so you don’t get pinned under a barbell.

  2. S.O.R.: Stimulus, Organism, Response. Stimulus = slowHIT. Organism = rest for a week = 7 days. Your body builds new muscles while you do not exercise. Response is new muscles.

  3. What weight? First time, guess. If the weight you used last week let you do more than 8 reps, increase it this week. If last week you couldn’t do 6 reps, lower the weight this week. If discomfort (pain), lower weight.

My last leg press was 500 lbs; I’m 76!

I’m following Dr Doug McGuff’s “Body by Science”: https://amzn.to/2FqtxPT

My first interest came as I watched his video: https://youtu.be/jeFdYy815pQ?t=1

His shorter video for athletes and seniors: https://youtu.be/LSGCcjCjAlk?t=1

(Laurie) #17

I suggest that you first figure out what’s wrong with your knee and deal with that first. My knees were bugging me a bit for a couple of years, and I tried to be careful, but they really got wrecked when I moved in September (carrying boxes and then spending two days putting all the things away). I didn’t realize how badly they were affected until I tried walking downtown, which isn’t very far. I soon learned that even walking to the end of the long driveway would leave me sore for a couple of days afterward.

So I’ve spent about 4 months doing knee rehab exercises, and things have improved greatly. I’ve moved beyond the basic knee exercises to more challenging things. I do some upper body work but continue to concentrate on lower body strength, as knee stabilization involves everything from the hips to the arches of the feet.

I’ve been doing bodyweight squats for about 2 months. At first I could only do shallow squats, but now my thighs are almost parallel with the floor.

I also do cardio on my mini trampoline for 30 minutes a day. It’s very easy on the knees. I don’t actually jump; I bounce while doing various knee lifts and so on. I don’t feel like I’m doing much at all, but I easily get my heart rate up to the high end of my target range. I’ve built quite a collection of YouTube rebounding videos, particlarly those offered by the following:

Arnita Champion
Pahla Bowers
Paul Eugene
Tatiana Trévia (Skip Jump)
Carlos Mendes (Aero Jump)
Go Jump
Free Dance (Free Jump playlist)

Many of these are in Portuguese; I guess rebounding is popular in Brazil. Some other videos (not listed here) have poor sound quality or wimpy music.

In spite of the improvements, I very seldom leave the house now. I have 2 canes and use them when I walk on the driveway or road (that is, anywhere except inside the house).

Your knee problems might be of a completely different type, but please don’t ignore them. You don’t want to be crippled.

As for “just walk,” that never worked for me, even though I’ve always loved walking and hiking and have done a lot. (Until recently that is.) Walking can save one from being a couch potato, but I really need more focused exercise in order to notice any benefits.

(Willow) #18

So my knee is only sore sometimes. I fell really hard on it awhile ago but did not go in to the doctors or anything because I still have the mentally that I am a spring chicken; I am not because I am almost 30. I can do squats and dance around without any real pain. My knee does crack though … So I should probably get that looked at :sweat_smile: . Since starting the keto diet my inflammation overall has gone down which is great for my knee :grin: . This year I am trying to improve my health so I will make the appointment to see a doctor for my knee to make sure its okay. It only hurts when I sit prolonged periods of time in a crossed leg position. Walking has not really ever helped me much for exercise (I have unpredictable weather where I am). I do agree that I should move more in the day. Maybe I will Stregth train 3x a week and dance 7 days I week. If its nice out go on a walk. There is this gorgeous lake by my house I want to start walking around.

(Empress of the Unexpected) #19

Yes you are.

(Willow) #20

I don’t feel any older than 20 haha. Apparently my body likes to prove me wrong sometimes. I have lots of stamina though😊