Fitness Chat

[little adder]

Consistency is what matters and no matter what, your progress will continue as long as you are consistent

[muted agate]

Well my brother found out that I started exercising

one of the 1,25 kg weights got lost though but doesn't really matter

[proper jolt]

your brother is a king

[muted agate]

yeah just need to figure out usage for them

or rather what exercises to do etc.

[muted agate]

well time to try out the dumbbells I guess just not sure how much weight I should use

[muted agate]

anyways fuck diamond pushups

[little adder]

Fuck exercise

I do love running though

[tight sage]

apparantly my gym did a minor wrapped thing and it showed i went a total of 52 times this year. i need to start forcing myself to go even if it rains, but honestly dont wanna do that either lol

[muted agate]

"I wonder how I should do this exercise"

10 seconds later

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcST4gpw3SAEa1jAmCbOujqD7eSi61h_q8TSmV8KiZloUQ&s

[rain spear]

think my wrist is better

friday can be my first workout since injury

nearly a month off

weight has been consistent though so thats cool

[flat sleet]

I feel you. I came off my concussion in September but got hurt bouldering. Can't wait to get back to lifting.

Congrats on your recovery!

[rain spear]

tytyty hopefully yours wont take too much longer

[rain spear]

woooo we here we here

got weird gym anxiety for some reason

[tight sage]

u got this

[rain spear]

finished, did 3x8 of everything on a slightly lighter weight

hopefully DOMS wont be too bad

[flat sleet]

I bet the DOMS will be bad, but it's all part of the process. Congrats on your return.

[light fern]

mahn ever since i got sick, messed my whole routine up

been awhile since i've gotten back

[grizzled quail]

same, i haven't worked out in like a month

my mom died and then i immediately got covid

im not one to make excuses but i think those are pretty valid LOL

[flat sleet]

Sorry to hear that. Definitely sounds more important than exercise.

[grizzled quail]

all good man

gonna be hitting the gym back up today

[little adder]

I think I’m gonna hit 40 miles this next week

[rain spear]

@grizzled quail my condolences friend, sending love to you and your family

[light fern]

jesus man hope you and your family can stay strong through this, wishing you the best man we love you

[light fern]

also damn i must've slept wrong cause my neck is sore as hell i can barely move it

guess i'm postponing gym for awhile

[rain spear]

ahhh I hate that feeling

[mighty robin]

some stretching exercises could help you to ease up the soreness

[tight sage]

idk if its the weather or starting workout routine in a diff order, but from the start my thighs are hurting so much and everything just seems harder to handle and bear

[rain spear]

are you doing any warm ups?

[tight sage]

i always cycle on the way here and on arrival same as always.

[rain spear]

could be the weather then

[strange adder]

@rain spear pt wants to train me up for hyrox 😩

looks fun but I'm a bit scared to do it alone lol

[rain spear]

oh damn! would be really cool though, do you think you'll do it?

[strange adder]

I might do he was really like, positive to me about it saying I'd be good

would be better if I had someone to train with for it but I don't lol

apparently it's really hard to get onto though

[rain spear]

yeah I imagine it'd be easier to motivate one another

[strange adder]

anyone can sign up but it's really popular

[rain spear]

get your pt to do it hahaha

[strange adder]

he said he tried last year and couldn't LOL

he's a triathlete

a level of fitness that is unattainable for me icl

[rain spear]

yeah I could never

[strange adder]

trains to do iron man

I'd die

[rain spear]

yeah that's just another level

I could never

I love fitness but I have too many other hobbies too

[strange adder]

yeah

he's great though that's why i picked him, bc he's an athlete

in terms of diet and stuff he is less into cutting/calorie deficit

just focuses on training and recovery

[rain spear]

lovely, sounds a healthy way to train

[sick fulcrum]

i managed to bench two plates today

[sick fulcrum]

[flat sleet]

Congrats on the milestone

[sick fulcrum]

although my form probably could’ve been better, my back hurt afterwards

but i just wanted to get it done and i was training with a friend, so i had someone to spot for me just in case

[little adder]

Holy heck 👏

[eager sedge]

how do i start working out again 😭

[tight sage]

it sounds easy, but is hard to actually get going

[little adder]

You be like. “I’m going to do a workout today” and do it

[eager sedge]

LOL

its hard to do it though

[little adder]

And then you have to do it again on the next day you’re planning on working out

[little adder]

The hardest part of a run is getting out the door

[eager sedge]

i meant its hard to get going like lake said

[little adder]

Which is why I avoid it with a treadmill

[little adder]

Yeah, it’s all willpower and motivation

[eager sedge]

can you stop pinging me lol

😭

[little adder]

I’d say find a reason you want to work out, and think about it anytime you want to skip a day

Oops sorry

[eager sedge]

i dont know why i want to workout anymore tbh

i dont really have a reason except wanting to lose weight

[muted agate]

well there is losing weight and looking good while having lower weight

[little adder]

Yeah, skinny fat is a thing

[muted agate]

I feel like if I didn't workout I wouldn't tone my body and I would be skinny fat

[little adder]

My reason for working out is to get faster

I wanna get a sub 20 5k by the end of this year

[tight sage]

at this point i have 0 reason to workout anymore, but i just do it because it is the thing one has to do. atleast it feels like that for me

[little adder]

Yeah, once you get going, it just sort of becomes a habit and you stick to it

[muted agate]

I don't want to stop now because I would slowly be returning to what I was looking like before

[tight sage]

not sure if im still able to workout once i start working so better i keep up with it for now.

[little adder]

I don’t want to stop now because I spent over 400 dollars (soon to be more) on running at this point

[muted agate]

ironically when I start thinking about reasons why to workout it makes me not want to workout

so I have to just do it because I start overthinking about how it's worthless on someone like me anyways

[eager sedge]

[little adder]

Ah I got a good reason why you should work out

[tight sage]

in 50 years u look back and realize it has never been worthless

[muted agate]

working out at least makes you stop thinking during that time

[tight sage]

atleast, that's what the doctor would say

[muted agate]

and after 40 minutes you don't remember those thoughts anyways

[little adder]

You don’t have to be the strongest or the fastest, but you should workout so you can keep doing it in like 50 years

Shit you beat me to it

[tight sage]

i just read my webnovel between sets

last session with my therapist for my knee i was talking with an old man and he had alot of issues with walking to the point he wasn't able to

now he can walk and is even excersicing actively. the man almost teared up thinking back to it

he showed me his injury and it was no joke. he gonna be my motivation

[little adder]

Kneeovertoesguys on YouTube talking about how his doctors thought he would never run or even walk properly again and through exercise and mobility training, now he can do a standing dunk

[eager sedge]

hmm

[light fern]

my neck/shoulder is healed, we're so back baby

[rain spear]

LETS GOOO

[muted agate]

did you guys ever try pike pushups?

[patent orbit]

https://youtube.com/shorts/aMf3UKKg24Y?si=-5KrpEjXW_HWo-le

[mighty robin]

tbh the best way to get back at it is to start slow, even 5 mins a day at first is enough, focus on health even tho other reasons come to mind at first

it's a long process to build the habbit, but it gets better

[eager sedge]

i feel like 5 mins isn't enough for me if i'm trying to lose weight

[rain spear]

I think nopes point it it'll help you to build the routine again of dedicating time to working out, if you want you can start a bit longer but the point is to get yourself working out regularly helps you feel better about doing it and it feels less of a chore

[little adder]

Do this. Just alternate between running and walking. And remember to run so slow that you don’t breathe hard

It might be so slow that you can walk faster than you are running

[eager sedge]

i dont like going outside though 🥲

[little adder]

I’d suggest printing it out and crossing out the days

[eager sedge]

so its not really for me

[little adder]

Ay, running is free

You could even do this with like jump rope or something

I think having a plan and committing to it is the best way to get back to consistency

[eager sedge]

maybe

but im not really a runner

[little adder]

Ay, if you can run, you can be a runner

[eager sedge]

i dont want to be one LOL

[little adder]

Then what do you want to be?

[eager sedge]

idk

[little adder]

Maybe you should give it a try for a few weeks and see where it takes you

A 5k may be long, but it’s a very real achievement that virtually any able bodied person can complete

[eager sedge]

im not going to

stop pressing me on it

[little adder]

Ok 👍🏻

[young wagon]

Probably shouldn't ask for help if you're just gunna say no to everyone helping you. We're trying to help you lol. I'm doing 30 situps and 3 sets of planks every other day and 3 sets of curling every opposite day, it feels like nothing but we need to build up being comfortable before we can push ourselves otherwise people just give up. Hestias not pushing you they're saying try it, see where it gets you, nopes point is getting in a routine so it feels natural

[young wagon]

The hardest part is getting into a routine and feeling comfortable and if your goal is losing weight like you mentioned further up, then cardio(such as running/walking even) is a really good way to get started

The only reason I don't do cardio is I walk between 8k and 18k steps a day at work

[tight sage]

jeez even the 8k is more than i do in a week

[young wagon]

Retail has a lot of walking lol

Some of it doesn't even count wen I leave my phone on a cart and walk away or whatever

[inland abyss]

and you lost weight due to work? or

[young wagon]

Uhh not quite

Working out is only part of weight loss. the other part, diet, I really suck at lol

If u have a shit diet working out will do little

[inland abyss]

Yea my diet is ass and idk what to eat or so since i don't like a lot of stuff, then again i don't eat much, 2 sandwiches for lunch and whatever is for dinner and that's it (usually potatoes with meat for dinner)

[young wagon]

Calorie deficit and moderate activity is basically all u need for weight loss. If you have a calorie limit of like 2.1k and you're eating 2400+ you're not really going to go anywhere etc

[muted agate]

you can't out exercise a shitty diet

[young wagon]

Basically

[inland abyss]

Yea i already quit eating like snacks and cookies and other mass sugary stuff

i gained weight

so i think if i'd just exercise i'd lose weight instead of gaining, had a long time where i was just stuck at 90kg, now since december i weight 95kg

[young wagon]

Try to do the couch to 5k that hestia posted

[inland abyss]

ngl i already downloaded that gonna try

but need to get my nose fixed as well sometime this year

[timber adder]

can vouch for couch to 5k, i used the BBC app, which tells you when to run and when to rest

now i do 5ks 2/3x a week

[eager sedge]

you did the whole 9 weeks?

[timber adder]

yep

it's not about doing anything too extreme, just the ability to keep going

[eager sedge]

i guess

[full gazelle]

gonna start this eventually when all the snow and ice melts away

[muted agate]

I don't think I'll ever be able to do these running challenges

mainly because it requires going outside

[eager sedge]

exactly what im thinking tbh 😭

[timber adder]

can only recommend, when i first started i'd run in the cemetery because no one there is going to laugh at you for running like an idiot

now i'm just in the streets

[mighty robin]

listening to music while walking around the house is what got me into running

eventually just went outside more and needed to be faster to feel the music to the max

[eager sedge]

how long do you guys wait to workout after youve eaten?

[full gazelle]

~1 hour

[muted agate]

I personally do 2 hours

[full gazelle]

depends on how heavy i ate

[flat sleet]

Same. I go by how I feel. If I'm not doing intense cardio, I might just work out bloated anyway.

[eager sedge]

oh

okay

[eager sedge]

what would you say intense cardio to you is

[flat sleet]

Whatever gets my heart rate up. For me, that's running, HIIT, sled pulling, and sports that involve running like basketball and football (American or otherwise).

Walking on a inclined treadmill, light jogging for 10 mins, a few sprints, hiking, pickleball is all good for me even after pigging out.

[strange adder]

all cardio is good. if you're new to cardio and want to fit it into your routine in a sustainable way, just find something you actually enjoy doing at whatever intensity and build up from there

did the worst full body circuit ever with my trainer last night I started feeling physically sick at the end, humbled so bad

[timber adder]

I threw up in my mouth after barre fitness yday

Tough times

[rain spear]

the worst

[latent zealot]

slowly getting back to the cycling grind. 60km and 1.2km elevation gain felt kinda easy (for the most part). hopefully i’ll be hitting 100km and more elevation consistently in a few months

[rain spear]

ayyy have fun! looks like some lovely places round you to cycle

[light fern]

man I used to cycle a lot as a kid

wish there were better places to cycle around here

[young wagon]

I used to cycle til I had a moment and my body just can't do it anymore for some reason

Pretty sure I explained it here once or twice

[rain spear]

my new flat is slightly out of town so it's a good excuse to get a bike to cycle to the gym/kickboxing rather than using my car

most likely gonna get a bike once I have some spare money again

[tight sage]

the netherlands literally build for cycling although very flat terrain

can't imagine hm more tiring it is anywhere else. esp also as other countries don't have nearly as much cycling lanes

[light fern]

so tired and unmotivated these days it's really tough to get myself going back

been trying to sleep earlier because it really just zaps my energy for the whole day

[rain spear]

I feel that

I swear the start of the year is always the hardest

today's my first day back at kickboxing in nearly a month bc of injury then holiday then illness

hoping I can start my 5 day routine back up this week, but I'm really gonna have to push myself to get going again

[tight sage]

haven't been in 2 weeks. just keep delaying it for the smallest reasons

[inland abyss]

i'm waiting for warmer days to start my running/walking routine

[light fern]

it's also been really hot lately

feeling very lethargic for most of the day

[mighty robin]

oh I get that

during summer I had to go as early as 7 am to avoid the heat

honestly even a small workout at home could do it if the heat is so bad

[light fern]

yeah I was thinking I might have to start waking up and doing my workouts in the morning...

cause I usually leave it until the evening

[proper jolt]

I'm going through something similar after my trip. 2 month consistency broken. It was 17 days and I only got like 4 days of lifting in. Trying to start again but routine feels messed up.

[muted agate]

I'm trying to get at least 4 days per week of exercising

[rain spear]

time to all motivate each other to get going again 😤

[rain spear]

i did it, i did kickboxing

[muted agate]

turning into Bryan Fury

[timber adder]

I did a run

[rain spear]

https://tenor.com/view/who-wouldve-thought-not-me-look-at-us-paul-rudd-hot-ones-gif-16080041

[light fern]

alright i somehow managed to pull a muscle in my left shoulder this time

I'm cursed

maybe my posture has just been scuffed recently idk

[muted agate]

I probably shouldn't exercise on almost no sleep

slept for 3 hours and 4 and half hours the past 2 days and after my warm up I feel like leg day would be a terrible idea right now

[mighty robin]

yeah, don't do that, it's better to rest up

[proper jolt]

Really shouldnt, just gonna make you hate your workout. Mental fatigue is something to manage too

[muted agate]

did some toe stretches today

it's actually an interesting feeling to feel soreness in your toes and ankles like that

without it being a joint pain

[tight sage]

made it to the gym after almost 3 weeks. now i just got to keep it up. i only do twice a week though

[muted agate]

I think I'm going to go from trying to do 3 days of workout followed by a rest into doing 1 day workout, 1 day yoga with at least 1 day rest per week

or at least try it

[timber adder]

Hit a new pb, Olympics soon

[eager sedge]

stretching after a little while of a break feels good

[patent orbit]

Nice

[rain spear]

got sick again so today is the 2nd attempt of building my routine back

back and biceps at the gym 💪

[rain spear]

2nd gym session this week we officially back

[torn cypress]

we back

[eager sedge]

@little adder you know the beginner couch to 5k

what timer should i use for it?

[little adder]

I tracked my runs using an app called strava because I went outside to track my GPS data and time

You could also just use a stopwatch and make a mental note of the times to stop and start

I ended up doing that because I couldn’t find any apps that did it for free

[timber adder]

i use a combination of strava

and the bbc couch to 5k app

i started my strava recording when i started the bbc prerecorded audio

[rain spear]

haven't done a push day since November and can still get the same dumbbells up for bench press let's gooooo

[rain spear]

sore tiddies today big regret

[sick fulcrum]

sore tiddies is the best kind of sore imo

[eager sedge]

went for a run/walk today :D

think ill do one more tmr or sunday

[inland abyss]

i'm gonna get some running shoes, watch and jogging pants next month once i get my paycheck

[sick fulcrum]

nice running / cardio is definitely smth i gotta work on more

[sick fulcrum]

i'm doing push too today, hope i get sore tiddies

[eager sedge]

though when i do a walk/run the bottom of my legs hurt :/

[inland abyss]

i mean

that's normal

just rest day

and then go again

[eager sedge]

its not normal

[inland abyss]

depends if you often used those muscles or not

cause now they will feel tense

i also had that with working out after a long while wayyyyyy back

that i just quit cause i couldn't even get up cause my arms and legs + stomach hurt from doing a 1 day work out

[eager sedge]

😔

[rain spear]

its normal for your muscles to ache a bit if youre not used to running, its gonna take some time for your body to get used to it but the muscle pain means its working. As long as you have some good shoes to run in you should be fine

[rain spear]

do it do it 😤

[inland abyss]

what's actually something u can do to "heal" that pain?

[rain spear]

muscle pain after working out?

[inland abyss]

ik a rest day, but i've had it the day after rest day still hurt like hell, don't wanna risk a muscle rip

[rain spear]

good amount of protein in your diet and stretching

protein aids muscle recovery/repair

[timber adder]

warm up, warm down, rest, hot bath after

[inland abyss]

just like a protein bar?

and protein diet

[rain spear]

yeah

[inland abyss]

hmm kk

[rain spear]

and like lewis said, make sure youre not just doing the workout and then being completely still again

warm down and recovery

[inland abyss]

what is "warm down"

[eager sedge]

ill do a tretch

[eager sedge]

he means a cooldown

like, stretching etc

[timber adder]

ye

[eager sedge]

:))

[inland abyss]

ah

[rain spear]

can be static stretching or like if youve been running, a couple minutes walking before you stop completely it handy

[inland abyss]

ahhh yea

then i'll also need a few protein bars for after or rest day morning

and chicken

[eager sedge]

does pork provide any protein?

[inland abyss]

i think chicken is still ur best bet for it

[rain spear]

yeah i try and have something of high protein after i workout, i have clear whey isolate shakes atm that are v nice

[timber adder]

https://www.youtube.com/watch?v=uYHAR8Xzsyo

[rain spear]

yeah all meat will have protein, chicken is the most "efficient"

[inland abyss]

is there also a uh

"too much" protein thing

[eager sedge]

we don't eat chciken that much 😭

yes there is

[rain spear]

technically yes but you wont hit it for a while

im recommended like 120-140g of protein a day

and its very hard to get to

[eager sedge]

120-140g???

[inland abyss]

ah okki

[eager sedge]

thats a lot

[rain spear]

yeah

[eager sedge]

are you bulking or what? LOL

[inland abyss]

but u go for muscles stuff no?

[rain spear]

yeah im trying to gain muscle

[inland abyss]

i'm mainly going for weight loss a bit and just yea, movement lmao

[rain spear]

https://www.jamessmithacademy.com/macro-calculator/ this isnt like "you have to stick to these" but its a good calculator for macros

its a realistic one too

some apps give you crazy numbers

[inland abyss]

the ending calories and protein is from what u entered beforehand or what u wanna achieve?

[eager sedge]

👀 why is it so high( the calories target)

[inland abyss]

says u

[eager sedge]

😭

[rain spear]

his philosophy is like "the numbers I give you are realistic for you to achieve without feeling like you're straining or doign too much that youll give up because its too strict and hard to stick to"

but it just shows how much protein you can eat but eating too much is v hard to do

[eager sedge]

So what if I burnt this much yesterday? (Not including the food I ate yesterday)

oh

i forgot to spoiler

[inland abyss]

perfect

[eager sedge]

changed it

[sick fulcrum]

starting rn

[rain spear]

gl, what chest exercises do you do?

[sick fulcrum]

keep in mind, i probably do too much lmao🙃

bench press
incline chest press
dumbbell shoulder press
skull crushers (with dumbbells instead of a bar, dont know if it has a different name that way)
lateral raises on a machine
hanging leg raises

[grizzled quail]

Why would this be too much? Just curious. Depending on volume and frequency of training, this seems like a solid push day.

[sick fulcrum]

hmmm idk usually i‘d go with 4-5 exercises

maybe not "too much" but more like on the upper limit i guess

[grizzled quail]

Just depends on experience, training frequency, and volume! The number of exercises really doesn't have a massive impact as much as those other factors

[sick fulcrum]

[sick fulcrum]

i‘ve also been trying to get into dips but i‘m so shaky on those

but i got more reps than expected, which is good

[rain spear]

ah nice, good day

[sick fulcrum]

[little adder]

Make sure your shoes are good

[eager sedge]

okay

[muted agate]

https://www.youtube.com/watch?v=inyVzdOEXoE

[inland abyss]

🇧🇪

[sick fulcrum]

wow that‘s a lot of weight

been trying to get into squats too

[eager sedge]

went for another run today!!!

aiming for 2-3 runs a week

[sick fulcrum]

[sick fulcrum]

cardio time🚲

[eager sedge]

went for a morning run again LOL

[sick fulcrum]

how long do these runs go for usually?

[eager sedge]

30 mins

im doing this

[eager sedge]

^

but i might make it longer by doing each week 3 times, so week 1,2 and 3 would be the same as week 1

and so on and so forth

[sick fulcrum]

[eager sedge]

idk if its a good idea

but im not used to running so

[muted agate]

it's not a bad idea

it probably won't achieve the results you would have by week 3 normally but consistency is the main key for this and you will get there anyways

you'll also see by the end of week 2 if you want to repeat the 1st week again or if you feel like it would be too easy

[eager sedge]

true

yeah

that was what i was thinking anyway

[eager sedge]

do you guys think it is possible to lose around 3-4kg in 6 weeks?

[rain spear]

yeah for sure, but youd have to be very consistent

[eager sedge]

Okay, thanks

[sick fulcrum]

i did about ||20kg|| in like half a year, so that's about what you're aiming to do aswell
i'd say just dont get disappointed if you dont quite fully hit your goal or if it's going up for a bit, as long as the line is going down in the long term

[eager sedge]

Thanks

[eager sedge]

about the leg thing, its my calves that hurt

[eager sedge]

i have some questions

What's the difference between these two things?

[muted agate]

I think the left one is only calculating when your heart rate is above certain threshold aka exercise zones

right one is calculating even passive burn that happens even when you sleep etc.

[eager sedge]

thank you!

[flat sleet]

Y'all ready to run for Chuu?
https://www.instagram.com/reel/C3rJTbhgsmf/?igsh=MTBvZ2RlYnB6ZjVmag==

genie_music

'지니와 함께 뮤직런'에 찾아온
아주 특별한 러닝 메이트 츄(@chuu_atrp)💙

츄랑 끝까지 달려츄🏃‍♂️🏃‍♀️

런데이 앱에서 츄와 함께 달려요!

#지니와함께뮤직런 #CHUU #츄 #끝까지달려츄
#운동스타그램 #런데이

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[tight sage]

coming back is rough.
had no time for 2 weeks, the went once, then got sick for 3 and now im back and its difficult even with less reps.
just going to skip some stuff till i can do them againg

||somehow lost 5kg||

[sick fulcrum]

gonna try 100kg squat today

[rain spear]

glglgl

[sick fulcrum]

was doable

idk about form tho, wish someone could check it out🙃

[grizzled quail]

You can always take a vid and post it here! We have some knowledgeable peeps in here

[muted agate]

I always kinda wanted to know what would be my max on these exercises

but I don't have an access to the gym and I don't know anyone that goes to one that I talk with so it doesn't seem doable

[sick fulcrum]

if i can get over the anxiety of trying to take a vid in the gym, for sure

maybe when i can get an early morning lift in, so the gym isnt as packed

[light fern]

as a fellow gym goer, I can guarantee that almost everyone is focused on their own workouts

unless you're making a big commotion

[grizzled quail]

I promise you, everyone is either A. On their phone or B. Doing their set Don't worry!

[mighty robin]

yeah, no one will care as long as they aren't on the video usually, and even if they are, as long as you ask they are usually okay with being in the background

at most I had a girl ask me if it's okay that I am in the back of her video

[sick fulcrum]

reminder to do your cardio

[sick fulcrum]

never surrender 💪

[sick fulcrum]

ohh nice to see that i burned more this time

[mighty robin]

ayyy good job

[flat sleet]

Nice

[tight sage]

electricity is not on here at the gym and never actually realized how quiet it is without the music.
can hear the sounds of the equipment as ppl use it and talking/mumbling, but no music makes a big difference

[rain spear]

gym without headphones is a ruined day for me

speaking of, i can finally go back to the gym this week woooo

[tight sage]

i sometimes go without as i have then on evert day all day, but todays just happens gym has no electricity so no music here either...

hsvent even gone for over a month too

[light fern]

oh noooo

I don't even want to imagine working out without music

sounds awful

[tight sage]

gotten real rusty. with every shoulder press rep can hear my left upper arm crack lol

[mighty robin]

my unpopular opinion is that a quiet gym is pretty nice

[sick fulcrum]

let’s goo🔥

[sick fulcrum]

i sometimes experience that if i go really late at night, they stop the music like 15 or 30 minutes before they close

although i dont notice it immediately, since i usually have my own music on anyway

[young wagon]

I've been thinking about buying a rowing machine and I found a couple on Amazon under $500

You think they're worth it

They all have really good reviews but the few one and two star ones have me worried because I like to overthink things

[grizzled quail]

Probably not

You could get much more use out of a set of dumbbells and/or a barbell with plates

Bent over rows or any other variation of rows are just as good, and then you have the infinite other workouts that you could do with dbs/bb

[young wagon]

i was kinda just looking for a cardio replacement other than a treadmill

[rain spear]

do you have nice places to cycle around you/

could be nice to buy a bike

[young wagon]

ive been terrified of riding the bike ever since i turned my stomach upside down on a ride once

and just could never get back to it

https://www.amazon.com/dp/B0B9MTW1MH?ref=emc_p_m_5_i_atc&th=1 this is the one i was lookin at

idk i wanna just grab a membership and go on my way home from work but i just think its too easy for me to say "not today" and just drive past it

[grizzled quail]

Any sports you like? Also jump rope is super good

These days I dance to kpop choreos as my cardio lol

[tight sage]

sweat season has arrived... going to be so hot and only gets worse now too

[light fern]

laughs in SEA climate

[sick fulcrum]

i got sore legs from benching

[sick fulcrum]

i germany we say "there’s no bad weather, only bad clothing"

in general, i dont like it hot, but in the context of the gym i do like it, like to get sweaty, shows me i‘ve put in the effort

[latent zealot]

https://www.instagram.com/reel/C5dWm-vxh7k/

sillllling

부산기브앤 레이스
10km 참여하고 왔어요 !

참가 신청할때는 50분 언더가 목표였는데
무릎 이슈로 걷다 뛰다 놀다가 간식만 먹고왔네요
그래도 즐거운 Busan 😆💛

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two of my worlds colliding

[muted agate]

so after 3 weeks of having no weight scale I finally got a battery for it and my weight didn't change at all

so I guess I'm staying at weight that is like absolutely normal for my height except I don't like how I look

[eager sedge]

started running last month hehe

[rain spear]

nice me too! hows it going?

[eager sedge]

its going alright, i started the adidas app one yesterday but i chose too many days to start with so im going to restart tomorrow

or i might restart today although i already did a run this morning

[rain spear]

whatever will work

[eager sedge]

they make you run 0.5k though for the fitness test

[rain spear]

ohhh cool

i found a good loop around my house and ive just kept doing it until I feel like I can do it better

now i run a bit further

[eager sedge]

ooh okay

i have a good loop around my house too

thats great though

[inland abyss]

my muscles are sore from working out, do like eating a protein bar really help that much with the healing process? Also best to do like pushups every day or leave 1 day in between to rest?

Also, does anyone got like a food schedule or something for protein meals? (or is that not good eating those every day)

[mighty robin]

it's always good to have a day or 2 as rest days so the muscle tissue can recover properly

i just try to have at least 20g of protein for every meal and then thru a few snacks I reach my daily goal

so I don't stress about it

stretching is the best way to reduce soreness imo

[inland abyss]

so rest days eat protein

every meal

[mighty robin]

yeah, it's good to look into protein that you can get thru veggies as well! since personally I get sick of meat pretty fast

[inland abyss]

ah ic

yea idk how much protein intake i'd need

or what food has protein

[mighty robin]

I think con has linked a calculator here before

but it's usually 1-2g per kg, so you can do your weight*2

I don't hit mine most days, but I try to be at least 20-10g away~

[inland abyss]

so 135g per day pretty much?

[mighty robin]

sort of, but it's a big number so better to build it up slowly

especially since the body absords around 30g of protein per meal ever 2-3 hours and the rest transforms in healthy fat if I remember correctly? I am not sure about this one so someone might have to correct me

I feel like I am talking like one of those gym bros now 😭

[inland abyss]

lmao

i mean it's good info still

i'm mainly for losing weight, but like i need a good food schedule

[eager sedge]

you should try cooking your own meals

[inland abyss]

atm i'm already looking at low calories stuff and even some zero sugar stuff

i can yea, but as i said, idk which food got good protein, only thing i know is eggs, chicken and protein bars as snack

[eager sedge]

i think most meat generally have protein too

[mighty robin]

idk why not cause I forgot the rason HAHA, but I remember my trainer told me to try not to consume more than one protein bar per day

[inland abyss]

i'd have to looks for meals recipes online then ig

yea

[eager sedge]

share the recipes you find

[inland abyss]

i don't snack a lot either so

[mighty robin]

my fav meal these days is czech goulash, but I make it without flour, I recommand it!

[inland abyss]

i think also barely having any like

sauce next to my dinner like mayo or ketchup will also help a lot

every bite is with sauce

[mighty robin]

i'm not a mayo fan, but I like aioli and it can have a similar taste to mayo depending on how you make it

[eager sedge]

whats aioli?

sounds nice actually

[inland abyss]

[eager sedge]

salmon?

what vegetables are good

i want to eat more veg

nice

same

except i ate pretty healthy for a few days and then went back to my old diet :(

[tight sage]

my back has been hurting for like 8 days now keeping me from doing anything. had to stack alot of sand bags 25kg each at work. pain has slowly gone down, but sitll waiting for it to be completely gone.

[rain spear]

might need to find a good lifting form to make sure you dont injure yourself again

[muted agate]

I think my lift form on sumo squats with dumbbells is definitely wrong

I don't feel pain in my back but I definitely feel my lower back being tense after I'm done with them

I don't feel that way with like lateral, curtsy squats or lunges or bulgarian split squats just sumos

it might be because my dumbbells are too long so I have to tilt them a bit to not hit my thighs

[eager sedge]

is it a good idea to do ab workouts along with running or not

[muted agate]

quick google research tells me that it shouldn't be that much of an issue

other than that if you do ab workouts after running that you might be too tired to hold certain exercises for too long

[eager sedge]

true

hmm

[muted agate]

but also comments about that sometimes switching it up and doing it before running or even in the middle of a run might not be a bad idea

[eager sedge]

i might do pilates as well

idk

[muted agate]

but I also gave this search like 5 minutes so definitely shouldn't take my word as something that is defintely correct

[eager sedge]

okay

[muted agate]

but I know that people in gyms tend to do exercises and then run on a treadmill for like 30 minutes all the time

including after ab workouts

people that don't do it tend to be allergic to cardio in general

[eager sedge]

[tight sage]

ran once hoping to catch the train, but after 30 seconds my legs gave up. meanwhile cycling can easily be done for an hour at my own pace.

[muted agate]

I am definitely not moving as much as I should

I'm averaging like maybe 2k steps per day over the week

[grizzled quail]

@inland abyss you need protein every day, not just rest days

And yes, for most people (non steroid users) you should be resting at least 1 day after a workout. So workout / rest / repeat

I'm not exactly the healthiest or most optimal eater but I try to find a balance of what's cheap + convenient + high protein. Here is what I do for meals:

Breakfast

• Greek yogurt w/ berries & walnuts & honey
• Peanut butter & honey on whole wheat bread w/ fruit
• Protein bar w/ fruit

Lunch

• Veggies with hummus dip
• Chicken/tofu salad
• Microwave "baked" potatoes

Snack

• Low-sodium tortilla chips & salsa
• Nuts
• Beef jerky

Dinner

• Protein spaghetti
• Ramen noodles w/ better than bouillon & eggs
• Egg fried rice w/ veggies
• Tofu burrito bowl

Dessert

• Chobani flips greek yogurt
• Fruit strips
• Halo top ice cream
• Low sugar pastries (muffins)

And fri/sat cheat days so i just get fast food then ngl 👁️👄👁️

Btw those are options, i only eat 1 per meal not all

[inland abyss]

[flat sleet]

I haven't chatted here in a while, but I love talking about protein and cooking.

This week, I've been making pad kra pao. Super easy:

1. Finely chop garlic, shallots, and Thai chilies. Mix and set aside. I did this last night and kept it in the fridge.
2. Cook ground or minced protein in a large pan.
3. When the protein is 70% done, add garlic, shallot, and chili mixture.
4. Add fish sauce and a little sugar.
5. Add sliced chilis (I used serrano and fresno).
6. Turn off the heat and add basil leaves. Use the residual heat to wilt the leaves.
7. Dump the protein on a bowl of rice then top with a fried egg.

Using cooking spray instead of oil, half a pound of 93% lean ground beef, and 1 rice cooker cup of brown rice, I get the following macros:
1009 calories
131g carbs
25g fat
65g protein

I could have easily reduced the rice too.

The other protein food I've been doing lately is home made ice cream using the Ninja Creami. No more protein shakes for me.

[eager sedge]

Wanna grow my glutes but idk how, can someone give me some tips?

[flat sleet]

Pause squats

[eager sedge]

Pulse squats?

But what if I'm trying to build them at home?

I don't have a gym membership

[flat sleet]

Fair. Try bulgarian split squats. Even with body weight, it's a great way to increase the load on your glutes.

[eager sedge]

What's that?

[flat sleet]

It's also important to practice that mind/muscle connection and get a feel for what glute engagement feels like. At the bottom of your squat, pause and feel your glutes being engaged, then use your glute muscles to explode upward.

Bulgarian split squats are basically 1 leg squats. You rest one foot behind you on a chair or something then squat with your front leg only

[eager sedge]

Oh right

[flat sleet]

Other exercises to look into are bird dogs and glute bridges. You can also do one legged glute bridges as well as put some weight on your pelvis to increas the load.

[eager sedge]

Ooh right

What other exercises are there?

Lunges?

[flat sleet]

Yeah those are probably good too, but i personally find them to work my quads more than bulgarian squats do

[eager sedge]

I'll do lunges

But maybe when Ive lost a bit more weight from running

Isn't protein quite important as well?

For growing glutes

[flat sleet]

Yes. Protein and sleep

[eager sedge]

Haha

Is squats okay to do too?

[flat sleet]

Yes. Once those get too easy, the bulgarian squats are a good way to increase the load. If body weight squats are still challenging, continue to do squats instead.

[eager sedge]

Thank u! 👍

Time to sleep now then

[flat sleet]

You're welcome. Good night. Sleep tight.

[muted agate]

protein is important in general when you are building muscles and glutes are muscles

[eager sedge]

i've been running for a while now to try to lose weight , and i want to do some workouts beside it, but im not sure what types to do

~~ i feel like im chasing after the hourglass figure too LOL~~

[eager sedge]

what does this mean?

and how can i tell how far i've gone?

[light fern]

I assume they mean 30 seconds rest before you start the next one

[eager sedge]

Ah okay

[muted agate]

ah we call that indian run over here

usually did that during PE at school

[eager sedge]

forgot to add on that i wanted to ask what types of workouts i could do

[weary summit]

well boiiss

NL has officially lost it 😭 we've got protein powder with freaking stroopwafel flavour

[flat sleet]

I'd try it

[weary summit]

honestly im this close to try the stroopwafel bar ngl

[tight sage]

lmao

[mighty robin]

no but i actually wanna try it

[weary summit]

i know that a stroopwafel milkshake was godly so im sure this will be alright too

[patent orbit]

Workout tonight

Legs abs & shoulders

Walking 10k steps a day

Losing weight and gaining muscle

Toned

Happy working out people

[muted agate]

complete opposite for me lately honestly

[eager sedge]

whats been happening?

[muted agate]

getting enough steps is something that I have been failiing to do always but lately whenever I wanted to exercise I started thinking about why I should exercise which results in me not exercising

didn't really exercise properly in the last month maybe 2

[eager sedge]

maybe its you being burnt out

I'm kinda burnt out but I'm glad I am exercising because I really need to change how I do stuff this time

[rain spear]

its been so good for me physically and mentally to see my improvements with running

gonna attempt my first 5km this weekend and im feeling confident about it

[eager sedge]

i think i need to change how i do my runs

how long is a 5k?

[inland abyss]

my sister recently did a 5h walk

and a 33k walk

[rain spear]

do you mean in terms of how long it takes?

[eager sedge]

Yeah

[rain spear]

a good time for men is like 30 minutes

i think im just under it

good runners will run a 5km in like 20-25 i think

but im not quite there yet

id like to do it in like 28-29

but we'll see

[muted agate]

didn't realise how hard this warmup thingy I was following is until I did it again after a month

[rain spear]

woooooooo i did the 5km run

didnt need to stop to walk at all

feeling GREAT

big achievement considering i could barely do 3km like a month ago

[eager sedge]

How long did it take you?

And what were you doing to train for the 5km run?

[rain spear]

28:56

and ive just been upping my running distance

started at 3km until it was comfortable, moved up to like 4.2k and now 5k

[eager sedge]

Ooh okay

[rain spear]

i beat my age bracket average which is nice

[eager sedge]

where did you find this from?

[rain spear]

just googled 5km average times

a lot of websites have this same list

[eager sedge]

oh ok

[proper jolt]

https://tenor.com/view/rage-emoji-rage-gif-2922587064166244739

[eager sedge]

i might go for a run later

[timber adder]

got my 10k pb today, under an hour!

feels so good

[eager sedge]

Update: I didn't go for a run

[rain spear]

finally a rest day

feels like i havent had one in ages

[sick fulcrum]

not me unfortunately

i get too many rest days

but sometimes there’s just not enough time for gym

[rain spear]

did my 2nd 5k today! time went from 28:56 to 28:09 so nearly 50 seconds better

[tight sage]

i seem to always perform better at the gym after a long time of not going...

[muted agate]

trying to move from 4kg dumbbells to 5kg dumbbells I wonder how big of a difference it's going to be

[rain spear]

for what lift?

[muted agate]

for arms in general

[rain spear]

for basically everything itll be okay i think other than lateral raises

[muted agate]

lateral raises is the hard thing with 4kg ones yeah

regular ones are fine but the alternating where you keep both arms up and then slowly lower one arm down and back up are tough

[muted agate]

I can do like 4-5 on each side but I'm already shaking like CJ at the 4th one

[full gazelle]

well, 25%

if you can do 5kg with good form then it's time to move

[muted agate]

my issue is that I want to exercise to have better performance

but at the same time I dont want my arms to get bigger or veiny

[rain spear]

i dont think youll have to worry too much with lower weights

[timber adder]

almost smashed my 10k time

went with a friend, he got a 5:33 and PBed

but on the last 0.3k~ a bird shat on my finger so i had to stop

[rain spear]

thats the best running story ive ever heard

how on earth did that happen

thats insane accuracy

[timber adder]

dunno

it was on my cap, and my finger

so i ran till i hit 10k exact and stopped

but phil didn't record the warmup so he had a bit to do

[rain spear]

do you get a notification or something to let you know when youre at 10k?

[timber adder]

got the strava app on my watch

[rain spear]

ohhh cool

[timber adder]

so i stare at my wrist

[rain spear]

i need to get another smart watch

just waiting for a good deal

[timber adder]

it's a blessing

[rain spear]

the huawei ones arent too spenny

[timber adder]

my friend got a fitbit and it's a hassle stravaing from it

[rain spear]

yeah i bet

what one do you have

[timber adder]

but as long as you're in the ecosystem i think it's fine

apple watch

[rain spear]

yeah its stress having to unzip my pockets and turn strava off hahaha

[timber adder]

if you're into it, apple watch will shout out when you've done a k

i'd like them to vibrate every time you hit a milestone

[rain spear]

oh yeah thats cool

ive contemplated moving to iphone bc itll help with reselling

but havent made the jump yet

if i do id be int he ecosystem for the apple watch too

[timber adder]

love my iphone

the only downside is i can't record badminton???

[rain spear]

what why 😦

[timber adder]

always says I’ve done no movement lol

https://strava.app.link/YsXoW3tZ2Jb

Just smashed my best run yet

Idk if that’s visible

[weary summit]

think only visible to those who have an account (takes me to login page)

[timber adder]

sad

perfect opportunity to get a strava account tho

and get the social media dopamine hit for exercise

[rain spear]

yooo nice

big times

will be doing another 5k this weekend

hopefully sub 28

[rain spear]

26:56!! sub 27 holy shitttt

[weary summit]

rahh i barely text here but feel goofy today so decide to go for a 3h treadmill walk😭

pollen outside are beating my ass so gotta find a solution

[eager sedge]

measured my weight at a doctor's place and im overweight

[rain spear]

yooo 3h is a long time, did you do it already?

[weary summit]

nopee just ate lunch

will start at 3pm so in about 1,5h

[rain spear]

gl friend!

you gonna watch/listen to something while you do it?

[weary summit]

probably blasting bad bunny his albums through the bedroom

[rain spear]

yooo nice hahaha

[inland abyss]

i want one of those desks that u can adjust the height

and then a mini treadmill

[rain spear]

yeah id really like a standing desk

[mighty robin]

the day i have the space and money for a standing desk, i will feel like a chebol from a kdrama

[inland abyss]

lool

[rain spear]

hahaha

[eager sedge]

bmi measurement says im overweight 😔

[full gazelle]

I have a standing desk but over time you forget to use the standing part altogether

[tight sage]

friend of mine has this treadmill that is nothing but the part u walk on very tiny. just puts desk up and walks for hours while working or whatever else

[weary summit]

i shouldve invested in that too lmao

now im stuck with an actual treadmill in my room

[rain spear]

now you just need a giant desk

[tight sage]

even stores it under the desk seems good. i want one too or maybe a bycycle in my room. put it infront of the tv

[mighty robin]

let that be my only worry in life, chaebol from kdrama feeling, i am telling you

first world problem worries only, i manifest

[nova egret]

starting again after a long time

im 3 weeks no sugary drinks and no midnight snakcs.

just intuitive eating, easing my body into a routine.

[rain spear]

nice!! best of luck with it

ive pulled back a bit bc i was overdoing it to the point i couldnt give it my best in all my workouts

[muted agate]

I can already feel that we are getting into the season where it's gonna be hard to exercise

because of weather

[mighty robin]

legit, been going at around 7 am these days and it's still too hot due to the humidity

[muted agate]

7pm over here and 25 degrees which is fine i guess

but it will get worse

I expect temperatures to hit 40 again this summer

[muted agate]

well this is kinda weird

I barely have 2k steps today

but with my exercises I'm at 500 cal burned

[muted agate]

https://www.youtube.com/watch?v=ljxrqutpUTo

both guys have like 30 min videos on their respective channels if you are interested

[muted agate]

I wonder what my bpm would have to be at to hit the vo2 max

[timber adder]

my highest bpm is 198

[muted agate]

Spend an entire week playing ff14 with no exercise and my weight went down

Not sure if losing fat, muscle or water

[eager sedge]

probably metabolism got faster

[muted agate]

Saw my weight ||below 80 at 79.5 for the first time but I feel like if I become happy about something like this I would develop an eating disorder||

[tight sage]

went once a month ago and last time was another month before that. here today and first set of first workout and can feel it already. keeping up with gym is hard

[grizzled quail]

Ngl i've mostly switched to pickleball recently

Only weight training 1-2x per week, but pickleball daily

[latent zealot]

so a friend recommended me to raise my knees a bit more when running and it has done me wonders

before that, i was feeling this discomfort on my tibialis anterior but no moreee

[rain spear]

oooo nice! always nice to upgrade your form

[tight sage]

cant wait for summer to end way too much sweat to be motivated till the end lol

[patent orbit]

I’m back in it again

This time it’s serious

[inland abyss]

time to begin my 2-3x swimming a week as workout rather then running

[light fern]

Went for a short run for the first time in months, I'm so outta shape

[rain spear]

starting again is the main point youll get back to where you were

ive done 3 5ks this week! tomorrow will be the 4th

[timber adder]

Getting back into it

[rain spear]

lovely stuff

[timber adder]

https://strava.app.link/YcFjIRY6wMb

Oh

[rain spear]

just running still?

[timber adder]

Yeah running and Pilates

[rain spear]

noice

im running later on

[eager sedge]

pilates?

👀

[timber adder]

Yeah I go to a lesson after work with colleagues

[eager sedge]

ooh nice

how do you find it?

[timber adder]

Has made my core feel a lot better

And it’s a really supportive environment

[eager sedge]

sounds fun

i want to do pilates lol

[timber adder]

Nothing stopping you

Just go to a class

[eager sedge]

don't know if my local place have pilates 😭

[timber adder]

did hot yoga instead of pilates wednesday

back is still burning

feels so good

[rain spear]

my local place has a class for it and i wanna try it

feel like im gonna suck though

[timber adder]

I sucked

But the dude helped me

Gotta suck to not suck

[weary summit]

been a while since ive talked here

bought a pull up bar recently with some weights

been doing at home workouts, and am thinking on taking protein shakes next month for extra muscle growth

not quite sure which brands are relatively good though so shall find out

[muted agate]

I was not exercising for like 2 months and my weight was the lowest it ever was. As soon as I started exercising again I went up by 3kgs

[nova egret]

started controlling my rice intake and restricted sugary drinks 4 months ago. lost 10 kgs and had my first cheat meal in a while. shit was good as fuck

[rain spear]

yooo gz!!

cutting sugary drinks always such an easy fix

theyre so bad

[nova egret]

i even cut the coke zero stuff

i feel like if i still drink it would be easier to fall back into the same routine

also including some 30 mins walk in the threadmill whenever i feel like it

just slowly adding stuff, making it a habit instead of a regiment

[tight sage]

only reason i have managed to stay away from sugary drinks till just a few weeks ago. started drinking energy drinks otherwise cant work on those days, but besides that. coke zero has helped alot

[muted agate]

I wonder how much exercising would be too much exercising

like if exercising different muscle groups for like 3 hours a day would be too much or not for example

[rain spear]

i guess it depends

for the average person, sounds like way too much

for a professional athlete, probably about right

[muted agate]

well looked it up and apparently there is a thing called overreaching syndrome

[eager sedge]

have you guys ever heard of slow jogging?

[eager sedge]

?

oh right

yeah, it can make you do that :(

i think its because its information overload

[muted agate]

so i was doing some yoga/pilates/barre the past 2 months or so

and from time to time like once every 2 weeks I do some exercises where you are supposed to use a light set of hand weights

but I don't have those small 1-2 kg weights so I have been using 5kg dumbbells instead

am I actively hurting myself like this?

[mighty robin]

There is a chance that you’re not in control of your posture if you’re using weights more than you can carry. Also not every exercise requires heavy weights so potentially it does do more damage than good

[tight sage]

going to try pick up working out againg. in last like 3 months prob only been 3 or 4 times.
instead of waiting for next year, ill start with today by atleast trying to go once a week. if i can go twice even better but is difficult.

checked the gyms app. went a total of 17 times this entire year

half of those prob before i started working in jan/febr

[timber adder]

It’s hard to get into a routine with work

[muted agate]

well the one person that I was following for routines stopped uploading

[eager sedge]

Who's that?

[muted agate]

I was doing the weekly routines by move with nicole for a while

not sure if I should just go back to like May and start doing those or if I should do something else

[eager sedge]

How long have you been doing it?

[muted agate]

like 3-4 months I think

[eager sedge]

Hmm, maybe do something else?

[muted agate]

yeah probably I can already see myself spending 4 hours figuring out what to do again

[eager sedge]

same 🫠

but if you dont wanna do that

carry on doing it until you feel a sense of accomplishment?

[muted agate]

I'll just do this today and figure out what to do tomorrow
https://www.youtube.com/watch?v=DJfjSLVdUMo

[latent zealot]

think i’m overdoing it with my runs

have this excruciating pain on my left heel

[muted agate]

well tried out a bunch of 30 day challenges in mobile fitness apps

finished 6 of them at once trying to exercise for almost 2 hours everyday

not sure if I should continue with the higher difficulty right away or if I should take a little break

[tight sage]

should have done it a longtime ago, but after 4years cancelled gym sub.
i go way too rarely to just pay hundreds a year for nothing

[light fern]

Back to going daily, definitely feels better

[rain spear]

lets goooooo

weightlifting?

[light fern]

I don't lift too much, mainly cardio or core stuff

really feeling how out of shape i am

[rain spear]

hahahaha i feel that

but nice!

my runnings improving a lot after my injury but im waiting for this cold to go before i try again

[muted agate]

I wonder, if I took a break yesterday and the day before because of exhaustion from not enough sleep but I also did that after 2 days of exercising instead of 3

should I now do the 3rd day and tomorrow start immediately with the 1st day resulting in 4 days in a row or should I just take another day off tomorrow

[light fern]

i'm sorry that sentence just broke my brain

personally I just take breaks if my body don't feel right, i usually exercise everyday whether it's just going for a light jog or not

but if something is feeling sore or not right i'll give myself a day or two

[muted agate]

after today I can safely say fuck warrior 3 pose

[timber adder]

true

[rain spear]

its one of my favourites

[muted agate]

I get the same stretch pain under my knee/top of my calf like when I try to do hamstring stretches

which I'm not sure if it is something bad, bad techique or if I just need to stretch out my calves before I can stretch my hamstrings

[light fern]

do yall usually take hot or cold showers after workout?

no matter where or who i ask there's always varied answers

[rain spear]

i take hot but thats because its always cold here so id be freezing 😂

i take cold showers in the summer though

[muted agate]

I usually wash myself with hot water and then end it with a cold at the end

no science or research behind it though just started doing it at some point

[eager sedge]

how can i gain core strength?

[flat sleet]

My favorite exercise is pallof press with heavy cables , but I currently finish all my lifts with situps or planks

[eager sedge]

what if you don't go to the gym

[flat sleet]

Planks require no equipment. Situps probably require no equipment. Pallof press can be done with resistance bands, but it's kinda meh without getting heavy

[eager sedge]

oh

i don't have strength for situps though

as in i can't reach all the way up

[flat sleet]

Can you plank? Currently, i add 5 seconds to my plank each workout. Maybe that's something you can try?

[eager sedge]

i can plank but i dislike it

[flat sleet]

Yeah me too 😭

I hate core exercise, but I know it's good for me

[eager sedge]

[flat sleet]

V sits or leg raises could be a good substitute for situps too. Shorter range of motion; emphasis on lower core

[eager sedge]

v sits?

or russian twists?

[flat sleet]

https://youtube.com/shorts/p-ZGzd8CFOc

[flat sleet]

Ooo those are diabolical. Havent done that in years

[eager sedge]

how is it diabolical?

[flat sleet]

I just remember them leaving me gassed. I would do it with a medicine ball.

[eager sedge]

oh

but it is a good exercise right?

[flat sleet]

Absolutely

[eager sedge]

hmm

[rain spear]

imo there arent many enjoyable core exercises, you just do them to improve yourself

i hate planking but it gets results so i do it

[eager sedge]

[muted agate]

bridges, crunches and bicycle crunches are also nice

bunch of yoga and pilates exercises are focused on core as well

like bird dog, low boat pose

you can try flutter kicks or half plough pose

or reclined oblique twists that is all I can remember that I tried in the past 2 months

[eager sedge]

thank you!

i want to do some more pilates

[muted agate]

mountain climbers and the downward facing dog with knee drives also hits your abs but the second one is a bit more involved

[eager sedge]

but i don't know where to start

like i already know some youtubers but i want more beginner friendly ones

[rain spear]

low boat killer

but good

[muted agate]

I used to follow Move with Nicole for pilates for like half a year

[eager sedge]

whats the low boat pose?

[eager sedge]

how did that go

[muted agate]

I know she has some beginner videos but not sure how beginner they are

it went fine I was following her weekly schedules and some exercises are tough

Low boat pose is this one

[eager sedge]

oh

[muted agate]

she does have a beginner playlist but I personally havent checked them out

https://m.youtube.com/playlist?list=PLipSZg1JNsC9DZcCHkgjHwIIP1jMnRrr0

[eager sedge]

okay, thank u!

https://www.youtube.com/@MadeleineAbeid i was thinking of this youtuber

but her videos arent really beginner friendly

[muted agate]

looking back at the videos Im getting ptsd from her barre workouts

simple looking exercises where you move slowly but your heartrate is above 120 for like 30 minutes during it

[eager sedge]

oh

[muted agate]

it is basically ballet exercises

[eager sedge]

yeah

[muted agate]

I might actually start following her again she started doing the weekly schedules again and I just finished the few apps I tried downloading

Will probably stick with the splits and yoga training on top of that

[eager sedge]

ooh

[eager sedge]

can yoga help you lose weight?

[flat sleet]

With caloric deficit, probably

[eager sedge]

ooh okay

i need to do yoga more bc i like how it feels on the body

and you can get a good workout in as well as the flexiblility

[muted agate]

it is an exercise and it helps burning calories yeah

but you can't outexercise bad diet

[eager sedge]

tbh my diet isn't that bad, its just my eating habits LOL

[light fern]

That basically goes into your diet cuh

[eager sedge]

Cuh?

[muted agate]

he is just trying to be trendy with the kids don't mind that expression

it's supposed to be short for cousin people now use it instead of calling someone else bro

tried doing some pilates again and it felt easier than when I was doing it before

the one exercise i had little issues with for a bit was side planks with pike toe touch

[eager sedge]

Lol

[muted agate]

don't have enough sleep to follow this up with splits training and yoga as I wanted to though

[eager sedge]

Why not?

[muted agate]

the classic mixup of weekend sleep schedule into a morning shift where I try to maintain some sort of a grip over having enough free time resulting in 3 hours of sleep

[eager sedge]

[light fern]

Except I've been saying it for 9 years now I was the kid lil bro

Not everyone is unc status in here

[muted agate]

do you actually talk like that?

[light fern]

occasionally when i'm in the mood

it was a thing in my old friend group

[light fern]

I somehow always get hurt whenever I get some good momentum going

Slept wrong while napping ystd and now my whole neck is sore

[rain spear]

oof

bro needs some yoga

[muted agate]

ok I no longer dislike Warrior 3 now I hate Crow pose

[rain spear]

damn I havent even tried crow

not sure i have the strength

[muted agate]

I lasted maybe 2 seconds in it

[muted agate]

managed to get into a mermaid pose yesterday for like 5 seconds

before I collapsed on my side

[rain spear]

damnnnnn gz

[light fern]

No better feeling than gym starting to become your favorite time of the day again, mental break and just time away from everything and you feel good after it

[timber adder]

TRUE

mans just inspired me to go for my run

[light fern]

😤

[pearl oxide]

gym baddies come back we gotta lock in

[muted agate]

I'm not sure if this is referencing something but that sentence feels icky to me

[rain spear]

im not going to the gym these days

im running though!

and doing yoga

my running is popping off

[muted agate]

I wonder how much would change if I actually started going to gym

[rain spear]

change in terms of what?

[muted agate]

like progress etc.

[rain spear]

It depends what your current workout routine is and what your goals are I suppose

if you go from nothing/little and then add the gym a few times a week, youll definitely progress faster, but if you have a solid routine that covers everything already, you wouldnt need the gym

[muted agate]

well it seems like a lot of time investment

like you probably spend like 90 minutes travelling and getting ready for it and then exercise for 30-60 minutes

doing that everyday seems like a lot of time and I'm not sure if it is worth it over just exercising at home

[light fern]

always good to spend time out

to me i'm just like, am i going to spend this 1-2 hours doing anything meaningful

and usually it's just me watching vids or gaming

so i'm like yeah let's get my ass off my chair for a good while

depends though i'm lucky i live in a condominium so we have a gym

if u don't have equipment that you can get elsewhere then yeah i guess it'd be worth

[pearl oxide]

sorry no it wasnt meant to imply anything nessacarily negative i just been really excited about fitness 😭

[pearl oxide]

depends when people go to the gym usually its to be able to use certain equipment that they arent normally able to access at home unless you got the money to just have a gym at home (ie bench treadmill etc). in my case i currently workout at home daily or when i get a chance for 30-60 minutes i usually cardio w/ 5lb dumbbells as thats all i currently have access to but i would recommend going to a gym that is free because certain parks do have outside gyms that you can access. theres planet fitness if youre in america as the normal membership is 15 dollars monthly and if youre a high schooler youre able to access the gym free during the summer. tbh it is a big time investment but truly thats if youre willing to do it but again i do apologize for how my previous comment came off 😭

[light fern]

Don't worry about it brodie we have some older people here so modern slang is foreign

[rain spear]

(bubba is also old dont let him trick you)

[light fern]

Online propaganda can be crazy nowadays

Uncs trying to group us in with them 😭

[muted agate]

I just do daily yoga, pilatrs or barre nowadays

but I dont really know what to aim for, I wanted to lose the last part of my belly fat but I would have to learn how to cook or develop an eating disorder for that

[rain spear]

theres definitely a middle ground

i barely cook but i eat well

[rain spear]

gonna do some yoga today

havent done any in a while

[sand crown]

Is there a specific time of day where I'm supposed to have protein powder, or is whenever fine

[rain spear]

after workouts would be good, but idk if it matters as much as some people say it matters

[sand crown]

I have never had protein powder, I was told it tastes like Cookies and cream, so i got some from a friend

[rain spear]

yeah theres like a million flavours

make sure you mix it in a drink and dont just eat the power

[sand crown]

he gave me one big pack of Nakpro? i think. Protein powder, and a small bottle of creatine, said it'll last me 5 days

[sand crown]

:(

powders taste better

[rain spear]

i have matcha protein powder