Mental/physical fitness/health [revisited]. [No photos]

[elfin coyote]

Let's start getting fit; post your workouts and progress over time.

I'm starting with pushups, squats, planks. Not sure about squats because I'm an old man...

Also, jump rope.

Doesn't matter how small you start with. The important thing is to start.

And remember: stay hydrated. Panir opor nam jibon.

Edit: there's been a lot of positive feedback and some of you have been extra helpful with the links which have now been pinned as resources for people to start with. It's wholesome to see that whether you are just starting out or have been a seasoned fitness enthusiast.

@scenic parcel @onyx latch @dapper arch @silver flax @velvet patrol

[onyx latch]

@hazy gull

[elfin coyote]

Fitness Challenges. Get Motivated

[onyx latch]

Imma join too :DDD

Donno much about exact quantities, gonna incorporate more protein and greens in my diet
Will put together a basic strength training routine

[elfin coyote]

Got this courtesy of @jolly pendant a while back: https://www.nerdfitness.com/blog/3-hiit-workouts-for-beginners-how-to-start-interval-training/

[onyx latch]

Oh yes also, I will try to make some special consideration for hormonal health and will include more herbs and foods specifically for that too

I do feel like putting it on somewhere and having other ppl look at it puts some pressure to actually do it so thanks for making this thread

[scenic parcel]

For those who like it with all the deets

Basic source of protein you can incorporate in your daily diet

1. Chicken (the less oil used, the better)- 27g (average from all the chicken pieces, not just chicken brest)
2. Boiled egg WITH yolk/WITHOUT yolk- 6g / 3g (approx)
3. Soy chunks- 52g
4. Chickpeas aka Chola- 19g
5. Milk - 3g (approx)
6. Cheese- 25g (approx)
7. Moong dal (commonly known as moog daal in bd)- 24g (approx)

You have to consume 100g of the foods get the amount of protein mentioned above. It is always better to have a bowl of veggies with every major meal. Preferably a mix of carrot papaya gourd and you can mix any other seasonal veggie in the mix.

A person who trains moderately (30/45) mins for 5 days a week, 0.8grams of protein per pound of body weight is enough for them.
for those who love their workout sessions intense and like to push it to the limit, go for 1g to 1.2g of protein per pound of body weight.

HOPE IT HELPS & have a blast changing yourself!

[elfin coyote]

This guy eats.

[slender mica]

omaa, YT resource achilo

eto koshto kore likhlam 🙂

You guys can check Intermittent Fasting, helped me reduce 25+ kg even with all the junk foods around me

[jolly pendant]

Intermittent fasting is great, but I would advise anyone who suffers with body image / sticking to diets / disordered eating to steer clear

[jolly pendant]

Ignore all the weeb stuff

AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc.

[slender mica]

exactly, I couldn't share the YT resource here which had all of this

[jolly pendant]

It also affects women a little differently due to how they store fat

[elfin coyote]

Posting links on behalf on @jolly pendant due to some permissions issue:

https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

[elfin coyote]

Can you DM me the links if possible?

[elfin coyote]

https://www.nerdfitness.com/blog/a-beginners-guide-to-intermittent-fasting/

[slender mica]

done

[elfin coyote]

Got it. Do you think we should have a separate thread for the intermittent fasting resources?

[slender mica]

i guess it'd more suited for this channel cause both helps in keeping your body healthy if done right

[elfin coyote]

Fair point.

Edit: at the same time, there's a rush of cluttering and too much info and not enough action. That was my concern..

[elfin coyote]

https://youtu.be/AhdFpWBeJSQ

[slender mica]

exactly, with too much info overload

we should only provide stuffs that'd work on almost all of us

[normal musk]

In

[normal musk]

Need diet to gain weight

[elfin coyote]

Reporting in: 10 pushups, squats and situps. I don't like situps.

[elfin coyote]

https://www.nerdfitness.com/blog/a-beginners-guide-to-intermittent-fasting/#intermittent_fasting_for_men_and_women

Courtesy of @jolly pendant referring to how women are affected differently regarding IF (Intermittent Fasting).

[normal musk]

Reporting: 15 pushups done ☑️

[jolly pendant]

Pushups are my personal pet peeve

I hate them, but it’s like eating broccoli, you gotta do it

[elfin coyote]

Update: anyone ever do angry workouts? Doing a set right now.

Also, fuck GrameenPhone. Long story.

[jolly pendant]

I don't think so... anger is very quick for me (like within a minute)

[elfin coyote]

20 pushups, squats and 15 situps.

Edit: subtotal - 30/30/25.

[scenic parcel]

Basic circuit
Push up-Pull up-Sit up-Squats

Round 1: 20 + 6 + 40 + 40

Round 2: 15 + 5 + 30 + 30

subtotal- 35 + 11 + 70 + 70

Duration: 13 mins
Calories burnt: 109
Avg. Heart rate: 125 bpm

[elfin coyote]

Noice.

[onyx latch]

Calories burnt...how do you know that?

[scenic parcel]

Fitness tracker.

[scenic parcel]

Ayo thanks.

Was planning for 3 rounds but stamina went under the blanket for a nap 🥲

[onyx latch]

I see, I see

[elfin coyote]

Small starts. Body weights or gym, a start is a start.

@onyx latch @dapper arch @silver flax @velvet patrol you all ready to report in before 10?

[dapper arch]

plz remove me i am not at all interested

[elfin coyote]

Okay

[jolly pendant]

You probably already know, but they're pretty inaccurate so don't put too much stock into them

[scenic parcel]

yeah ik but this estimate helped me to control heart rate gradually over time before to some extent.

[silver flax]

After a day I just got that Amk diya exercise hbe na. 🥲

[onyx latch]

Poh.... sorry for the late reply....I didn't do squats. I did 8 beginner pushups. 10 situps but not the best and instead of doing squats....I did leg raises 10 times.

[elfin coyote]

Hobe. Try again tomorrow.

[onyx latch]

Hello everyone,

I hope you guys are doing well. The fitness Forum is created, so that those who want to begin with training, and can share progress, and also motivate those who are around us.

Now lots of you people, who are having hard time to do training and think that it isn't for them.

Guess what, you beautiful human, it is for you, don't give up now. Each and every fit person like @scenic parcel had to struggle with their first push up and so on.

I remember, when I first began my training, I couldn't even do a single push. I didn't give up, instead I gradually pushed myself, and tried to overcome my weakness, which led me to do 20-30 pushups back then.

But sadly after a certain time, I stopped training because I got busy with other things.

Now the brother @scenic parcel and @elfin coyote motivated me again to do training. Basically, I am on the same boat like you guys. Let's try our best and get fit and strong. 💪😎

Damn bro.... that's nice. Ami onek din kori nai...ekhon abar prothom theke dhorte hobe.

Bro @elfin coyote eikhane toh links share kora jai na

[scenic parcel]

Everyone starts at zero bruv. Don't give up.

[silver flax]

Lets See 🙂

[scenic parcel]

well, you are free to give up anytime but I'd like to share a quote which I tell myself all the time. Maybe you can apply it in your life as well.

FALLING DOWN ISN'T A SIN, NOT TRYING TO GET BACK UP IS.

keep hustling 💪🏿

[elfin coyote]

Yeah, sorry about that. Apparently links posting is restricted in forums. DM me the links and I'll pin them here.

[onyx latch]

Okay bro 💪

[elfin coyote]

https://youtu.be/zkU6Ok44_CI

[elfin coyote]

https://youtu.be/IODxDxX7oi4

[elfin coyote]

No workout today. Did do a lot of dance cardio.

[onyx latch]

How to make any workout feel easier

How you feel during training is not always a reflection of how fit you are. If you know just how to manage it and use a variety of mental tricks you don’t just get to feel better than you would otherwise, you will be performing better, doing more and work out harder. Fitness is, mostly, inside your head. It’s first of all a mental battle you need to win in order to make yourself train, make yourself train on the level you need to, and then to continue doing it time and time again. Once you do get yourself to exercise, there are a few tricks you can use to make the whole process easier on yourself:

1. Don’t think about how hard it is.

We often concentrate too much on how difficult and challenging training is, magnifying it in our head, all the while struggling more and more with the load. The more you think about yourself not being able to cope, the harder it feels. Essentially this is the pre-game pep-talk technique, applied to your training routine: Keep telling yourself that what you are doing is no big deal, it’s a walk in the park and you’re breezing it, you’ll find that you are capable of handling just about anything – and what’s more after you blast through a few of these your future training routines will feel all that much easier.

2. Take yourself elsewhere for a few seconds.

This is the classic SAS tip for getting through incarceration or interrogation. If where you are is less than comfortable, imagine where you would like to be right now and take yourself there in your head. Imagine something pleasurable, something you enjoy very much for just a few seconds. It will help you reset your brain and take its attention away from thinking about the tough training session.

3. Lie.

Just tell yourself that you will never do this again or will take a long break…after this time. All you need is give yourself hope that what you are doing right now may be challenging but it’ll be over soon, possibly permanently. Then show up the next day or the day after that. The lie works because it reprograms your brain to to stop complaining and simply focus on the time training will end. Tomorrow is always another day when you have rested, recharged and are thinking more clearly.

4. Try gamification.

When you keep your mind on a short-term goal you are less likely to check up on how you are feeling. It’s just simple refocusing that helps you forget about fatigue or any other discomfort. If your goal is to just get it over with and you have nothing else to occupy your thoughts with you’ll end up analyzing yourself and how you feel every other minute. Work for points (every rep of each exercise is a point, for example) with friends and try to reach the maximum number possible or give yourself a number and try to get all the points you need to reach it every day. Ingress, for example, is one of the best examples of unintentional fitness, just by participating you can’t help it by exercise. In order to play you need to go from portal to portal on foot or by bike and, if you want to be good at it, you want to do it often or all the time throughout the day. You don’t think about it as exercise but it is and a good one, at that.

©️Darebee

[jolly pendant]

Thanks for the video, I like how he steps everything through

He seems very empathetic/non-judgemental/wholesome, so followed 🙂

[onyx latch]

Guten Tag Leute!

I will be posting some pics about what you should eat and stuff.

I don't have sufficient knowledge about foods like the brother @scenic parcel, he can tell better, what one should it or not.

[scenic parcel]

Thanks. To be specific, you don't need a wide variety of foods for gains. The shorter the list, the easier it becomes to prepare. I'm writing a short list of foods. You can easily make do with these. These are easily available as well.

For protein-

1. Chicken
2. Milk
3. Boiled eggs
4. Chickpeas (plant protein)
   5.Fish

For Vitamin

1. 1 orange a day
2. Fruits are good, so as long as you aren't consuming too much, go explore

GREENS

1. papaya, carrot and gourd mix veggies
   1 small bowl of veggies with lunch and dinner is good (basically a bowl of veggies with every major meal)

If you know the amount your body needs, apart from these foods, you won't be needing much. What happens is, our taste buds always crave for better. That's why the foods I mentioned above can become boring easily. Feel free to explore to create a balance between your taste bud and healthy food plan.

[elfin coyote]

10 pushups, 4 pullups. Thanks @normal musk .

[elfin coyote]

Do squats while holding my 7 year old cousin count? I think I did 4.

[elfin coyote]

Update: 10 squats, 10 pushups.

@onyx latch dude I think we should include walking.

[jolly pendant]

A 20 minute walk, while not a super exercise, does wonders for mental health

[onyx latch]

Yes bro good idea. I believe one should walk at night time like at 23:00 or early in the morning. Basically when the road isn't busy and dust particles is less.

30 mins power walking will be great.

[elfin coyote]

Let's keep it small; people need to have the minimum to start with and then improve.

Say 30 minutes is the target and you start with 5 minutes and add 5 every week or as necessary until 30 minutes reached (for example).

Pics or not?

[onyx latch]

Yes...we should soon have a VC to make it more organized and how to approach.

[onyx latch]

[jolly pendant]

Out wench!

[onyx latch]

he is a minor I don't do that stuff

[elfin coyote]

Was?

Is this a current photo?

[jolly pendant]

Goals.

[midnight adder]

@wet kernel

[elfin coyote]

Squatting time...

20 weighted squats with 12kg kettlebell in the am.

20 normal squats.

Oh, also walked quite a bit under the afternoon winter sun. 3.5 kilometres then biking 4 kilometres. Tired legs but happy tired.

[elfin coyote]

No exercise today.

[elfin coyote]

20 kettlebell swings. And then biking 11 km today. Wish me luck.

[elfin coyote]

Biking done.

[elfin coyote]

I'm hungry.

[onyx latch]

Cheat day koro

Hehe

[elfin coyote]

Done

[onyx latch]

We Bengalis are normally skinny

[onyx latch]

Bro VC meeting kobe korbah?

[elfin coyote]

Can do now.

[onyx latch]

We need more people

Yo guys...how do I make my arm more wide.

Austria teh amake boltoh...tmr meyder hat 😭... literally all the Bengalis have same arm.

Amader hath eto moto na

[elfin coyote]

Grippers.

[onyx latch]

I bought them, but never fully used them.

@scenic parcel bro how are u doing?

[elfin coyote]

Do 20 tomorrow.

[onyx latch]

In Sha Allah
Ok bro

[scenic parcel]

down with a cold. Winter doesn't favor me much. Wbu?

[onyx latch]

Hope you will get well soon.... nothing interesting happened. Kinda doing ok.

[scenic parcel]

thanks bruv. Well, keep at it. Interesting moments last shorter anyways

[jolly pendant]

There’s so many interesting kettlebell exercises you can do

[jolly pendant]

Amar cousin ra shob “shashto”

[onyx latch]

Thanks bro

[onyx latch]

Accha accha

[scenic parcel]

1 hour cycling done today.

afternoon walk pending .-. (DONE with the walk)

[elfin coyote]

Does 6 hours of Latin dancing count? My legs are recovering today...

[scenic parcel]

Dancing is one of the best cardio workout! may your legs get thicc

[jolly pendant]

Yes

[onyx latch]

how do i lose my belly fat?

[onyx latch]

Belly dance

Jk

Eat less calories and do workout

Eat vegetables which has less calories but more fiber. And don't eat sugar.

[elfin coyote]

Depends. Are you sleeping enough?

[onyx latch]

16 hours most of the time

[elfin coyote]

My dude, get some vitamin D then.

[onyx latch]

That's too much

[onyx latch]

not joking this is for real i suffer from oversleeping

[scenic parcel]

Eat clean regularly (no junk food, no sugar, no liquid calories such as coke, sprite etc, eat home cooked veggies and protein) and do jump ropes daily.

Visible results within 3 to 4 weeks

[onyx latch]

Bro you should try not to oversleep....I don't for you..but if I sleep more than 8 hours...I feel tired, depressed, and lose the motivation to do anything. Go outside or play games.....it isn't healthy bro. Oversleeping can also make you sick.

The time when you sleep....try to make a routine for that time....so that you don't fall asleep. Join a club for Training or do sports.

@scenic parcel bro can you come at VC?

[jolly pendant]

See a doctor, that’s not normal

Try to set a consistent routine for sleeping and waking up, using alarms

[elfin coyote]

Today's update: yoga mat, rooftop and afternoon winter sun. Pushups (10/10), Squats (15/10), Sit-ups (10), Plank (normal and both side planks for 10 counts).

[onyx latch]

Broo btw do breathing exercises too.

[onyx latch]

@obtuse elbow bro do you workout?

[obtuse elbow]

yes why

[onyx latch]

I see, I see... that's good.

Tell us what you can do.

[visual willow]

1 pushup every morning

just take 5 mins to do it

[scenic parcel]

Ooops. I'm outta town bro. Be back tonight ig.

[normal haven]

Bro 🤣🤣🤣

Fun way to get rid of them chorbi: Beat the living crap out of your plushie for about 30 minutes

[onyx latch]

@frosty horizon

This is a fitness thread

[elfin coyote]

5 pullups today.

[elfin coyote]

5 minute pushup; lasted only 2 minutes give or take on the downward section. Fuuuuuck my arms...

[onyx latch]

@elfin coyote, @scenic parcel, and @chrome vigil

Guys lets try our best

[elfin coyote]

What is it?

[onyx latch]

Fit December brother

For everyday workout

I need to buy Yoga mat...beshi thanda...Floor

[elfin coyote]

Update: 12 pushups, 25 squats, 10(?) hip thrusts, plank (1 minute, ~50 seconds for both left/right); done under the winter sun because I need the D. Vitamin D, not the other thing.

[elfin coyote]

You can improvise for now if need be. Just start.

[onyx latch]

Yes yes the D is important

[onyx latch]

Yeah you are right. I need to get fit....since after coming in BD....I feel like my Immune system got weak.

April aschi....and after that 5 bar sick hoysi

[elfin coyote]

https://tenor.com/view/god-of-war-kratos-atreus-do-not-be-sorry-be-better-gif-20218077

[visual willow]

bro what the f did u say

[onyx latch]

Lol why

[elfin coyote]

He's good; chill @visual willow ...

[visual willow]

read the sentence

[onyx latch]

My English is bad

[visual willow]

no no

[onyx latch]

I know I know

[visual willow]

thana isnt it like jail

[onyx latch]

I wrote Thanda

[visual willow]

ohhhhhhhhhhhhhhhhhhhhh

[onyx latch]

Means cold

[visual willow]

my bad g u good

ye sorry about that

but yea the floor is cold then

?

[onyx latch]

Yes

Yeah it is cold

[visual willow]

like

tiles?

[elfin coyote]

Thana is thanda... LOL! Talk about misunderstanding.

[onyx latch]

Wait chobi dey

[visual willow]

thana is jail ryt

[onyx latch]

My brother thinking...I am in jail

[onyx latch]

Yeah

[onyx latch]

My thana is cold

[visual willow]

yea

my floor is cold sometimes too lol

[onyx latch]

You guys have wooden floor or carpet

[visual willow]

nah i do pushups outside

[onyx latch]

Hhhhah.....flex mareh

[visual willow]

well cold is good for ur hands

[elfin coyote]

Also good for triggering fat loss. Sciency stuff but that can wait for later. Don't overdo it though.

Also, cold showers are your friend.

[visual willow]

start at warm and like

[onyx latch]

That's is true....but ken jani BD teh sick hochi onek.....I think because of the dust pollution.

[visual willow]

tone it down a lil every like 3 mins

until u max it out

[visual willow]

i think u might have a weak immune system could be due to pollution

[onyx latch]

I used to like....shower like....laster 2 min....thanda pani diye goso kortam.....ekdon max.

[visual willow]

but it also could be malnutrition lack of vitamins like D and B12

[onyx latch]

Could be....but doctor told me to do test for another problem...oita korsi....they took also blood samples..... everything came out normal.

Malnutrition nah.... don't think so.

I mainly think....it is because of air pollution.

Onek polluted.....you can literally see dust.....purano Basha bhangle aro dust bhere jay.

[visual willow]

wear a mask whenu go out ig

clean out ur sinuses

[onyx latch]

Yes... Without mask....you can't go outside.... nowadays even some rickshawala wear mask.....they know how bad it is

Government should do something about it.

Ken jani kore na

[visual willow]

how old are u again

[onyx latch]

20

[onyx latch]

And you

[visual willow]

same

but like what month

[onyx latch]

January

18

I lost few years...by moving country to country

[visual willow]

how old are u acc

then

u cant really lose years of life

[onyx latch]

Na pora lekhai pichai gesi....I should be doing A level....kintu country change korsi....eijonno ekhon O level korte hoche

A level is finishing the highschool

[visual willow]

I wasnt talking about school

[onyx latch]

20 bro

I think people finishes the school at 20 mostly in BD....so yeah...mostly those who I know from A level...they are all 20 years old...so I lost 2 years

[scenic parcel]

Umm....my current morning routine is....

Stretching for the splits

5 pull ups
12 clap push ups
5 chin ups
15 dips
12 Archer push ups

10 rounds of that^ on every other day. So it's too light for me tbh.

[onyx latch]

I see.... that's nice

[scenic parcel]

ye....but seriously tho, You go for that routine you sent and update here daily. That'd be nice

[onyx latch]

Push-up position is hard to keep....damnnnn

[scenic parcel]

yes indeed. Core engagement is a must to keep the body in a straight line

[onyx latch]

Yes

[frosty horizon]

hi

[visual willow]

U won’t get bigger

[scenic parcel]

Bruh, I do competitive martial arts. I can't get bigger. Have to maintain a certain weight to be in my weight class. Rather, I need to lose some! Gained back 10kg after my last competition in may 💀

[jolly pendant]

Getting back on the wagon after school gingerly

Took my starting pic today, committing to daily morning walks with friends and doing intermittent fasting

[onyx latch]

We need a Fitness role

[visual willow]

yes

[elfin coyote]

@visual willow can you make a guide on how to get started on boxing? We'll schedule a VC chat for it if need be.

[visual willow]

Yep I can deff do that

[onyx latch]

@chrome vigil bro

[chrome vigil]

oh this one

[onyx latch]

Yeah

[visual willow]

go to the gym man @onyx latch

[onyx latch]

bro gym is not for me....duibar join korsi...hudai dui bochor tk nosto korsi...prothom 1 week gesi....then ar jai nai

[cobalt olive]

If any of you are into calisthenics

you can try following this

https://www.hybridcalisthenics.com/programs

@halcyon rivet you can also check this out

[halcyon rivet]

Thanks man imma check this out

This is good

[cobalt olive]

motivate motivate motivate

[elfin coyote]

Late update for yesterday because I got distracted: rooftop sunbathing while doing pushups (2x10), squats (20), plank (1min)

[elfin coyote]

Don't forget discipline: even if you don't feel like it, go ahead and do it (barring illness or injury; we're motivated but not stupid motivated).

Discipline equals freedom.

[elfin coyote]

Today: Situps (3x10), squats (2x10), plank (1 min).

[jolly pendant]

Best way is to go with someone. But otherwise, start small and build it into a consistent habit

E.g. if your goal is to go running every week, just make your objective to change into your running gear and put on your shoes

If you decide not to run after that, fair enough, but you most likely will after you get to that point

Motivation is finite so you don't want to build your system about relying on it

We can also get into this all or nothing mindset about getting fit

You can try to trick yourself as well "I'll only go to the gym, walk inside once and then walk out"

If you do that, fine, but after going in you will probably want to use the facilities

If going to the gym is not enjoyable for you, find another exercise that is

[jolly pendant]

I eventually want to build up to calisthenics, but right now 😅

[onyx latch]

@elfin coyote is there is way to show this message to everyone, when they enter this thread.

[onyx latch]

Bro thanks....this is really helpful

[jolly pendant]

All good, glad you find it helpful

[elfin coyote]

Make it work for you first then we'll sort it out for everyone else.

[rotund bolt]

do deadlifts often to keep in check Ur progress,
also you will not see any progress quick just stay consistent and 1 day you will see it I promise you
do daily movement

[normal haven]

Deadlift is an awesome workout

[visual willow]

Deadlift is a horrible workout but ok 👍 u do u

[jolly pendant]

Went back to the gym for the first time in ages

That DOMS is really setting in, gotta go running tomorrow to offset it a bit

[onyx latch]

That's nicee 💪

[jolly pendant]

Ah thank god for Deep Heat

Could not lift my arms this morning

[jolly pendant]

Felt like I'm in no condition for a run, so I did yoga instead

[scenic parcel]

Started with the club. Coach gonna make me lose 3kg in the next 4/5 days 🥲

[scenic parcel]

Congrats. I just wanna remind you of 2 things.

1. NO EGO LIFTING 😂
2. YOU ARE YOUR OWN COMPETITOR. whatever you do, you will be better at it than you were yesterday 💜🔥 keep at it.

[elfin coyote]

Targeted 50 push-ups and squats. Managed 30 today.

[onyx latch]

@jaunty quest @silver flax

[jolly pendant]

Second gym session, my muscles now actively wish death upon me

[elfin coyote]

Sleep. Can’t forget sleep.

I didn’t feel my sleep completed today so made sure to sleep until it was.

Do not underestimate sleep and its importance.

[scenic parcel]

I am in this with you. Yesterday was hell and Ik today will be Hell 2.0.

[jolly pendant]

Yeah I’ve been making sure to get 9 hours of sleep as most recovery happens then

[jolly pendant]

Yeah this morning was my worst

After today’s warm-up, I made sure to sufficiently cool down, I took a hot shower and now I’ve got some muscle pain cream and I’m going to do some yoga

Those are the things that have helped me

[scenic parcel]

That's some effective stuffs you did. I like to keep it as much natural as possible for this tho. I warm mustard oil with garlic and do massages and ice packs over it later on. Works like a charm for the muscle pains.

[jolly pendant]

Mm yeah, after trying my hand at yoga I actually quite like it

So I think it'll become a staple part of my active recovery

[elfin coyote]

'Looks at screen then looks at yoga mat'

Yeah I need to get started as well.

[cobalt olive]

i love my new yoga mat, its so thicc

using it for my ab workouts and stretches

[jolly pendant]

My recommendation is download the Nike Fitness Club app and follow one of their beginner routines

NFC made all of their premium content free a few years ago

I personally find it a lot more comfortable in the comfort of my own home without eyes on me

[cobalt olive]

man oranges taste extra good after a long sweaty workout

[scenic parcel]

Those of you interested in Martial arts aka kickboxing/boxing or Brazilian jiu-jitsu and near dhanmondi can join my club. I'm sure you'll get a taste of what hell training sessions are like :v

They offer a free trial class as well

[onyx latch]

O level shesh kore bro 💪

[elfin coyote]

Rejoined server because I needed to report on my progress.

Yesterday: 50 pushups and squats. Split into 20+20+10 pushups, 30+20 squats. Edit: add 6 pull-ups to that.

Today: rooftop sun session with 20 pushups and 20+10 squats.

Making progress, however small.

[jolly pendant]

Had a shit day at the gym today, but whatever, there’s more gym sessions to come

[scenic parcel]

That is some great progress!

[visual willow]

I did 1 push up and 1 pull up and 1 chin up. That should be enough exercise : )

[elfin coyote]

Yus!

[elfin coyote]

No progress yesterday (Friday) - unless you count vibing and dancing to music at a party as cardio.

Note to self; if in doubt, always hydrate.

[elfin coyote]

12 alternate hold pull ups.

[elfin coyote]

Rooftop sun session while doing 20 pushups and squats.

[elfin coyote]

@onyx latch do 10 more push ups and squats before the sun goes down.

Edit: changed time to finish by.

[onyx latch]

Eyo mate....I am outside.... going to chawkbazar

[onyx latch]

Before 24:00....I will do it

[elfin coyote]

Have you done it?

[onyx latch]

Push-ups... literally even baby Push-ups I can't.
But I did 10 squats

[onyx latch]

Need to heal them....before I can do push-ups again

[elfin coyote]

Okay.

[elfin coyote]

@onyx latch kire?

[onyx latch]

Bro...muscle ekhono pain koreh...kalker training korar por

[elfin coyote]

DOMS. It's a good sign then. I've been slacking off.

[onyx latch]

Bro I challenge you to do 50×2 pushups before 24:00h.

[onyx latch]

Tmi challenge korsila ar ami korsilam

@scenic parcel bro kemon acho? Dekhai jai na tmke

[elfin coyote]

Okay. Include squats then.

[onyx latch]

Plank bro plank

[scenic parcel]

Asi aetto bro. Training sessions and classes...kinda overwhelmed by the sudden pressure of everything. WBU?

[elfin coyote]

At this I'm wondering whether you're trolling or not.

[onyx latch]

Na bro lol....I believe stomach muscle is extremely important....since it strengthens your back, makes your push-ups form better and so on.

[onyx latch]

That's good... being busy.....I have like 4 months before O level exam...Jan theke mock shuru...ay hay...panicke achi

[elfin coyote]

Okay; I'll do it and then you do it as well.

[onyx latch]

Ok bro....:D

[elfin coyote]

20 pushup+squat done.

[onyx latch]

Ohooo.....take a chair...and do backward push....for your triceps..ig...jani na kibhabe bolbo

[elfin coyote]

Not good for the shoulder joints.

[onyx latch]

You sure mate?.....Ig....maybe...I don't know...but bar thakle ashte ashte kora jaitoh

Na wait betha paiteh paro

[scenic parcel]

IT'S GONNA BE FINE!

[onyx latch]

Thanks for the support bro 💪

[elfin coyote]

Morning. Cleaning up this thread a bit.

[scenic parcel]

today's boxing session was fun! walked 10km to home after because of the epic traffic today 🙂

[elfin coyote]

Bruh, where gym?

[scenic parcel]

kolabagan..dhanmondi :v

[elfin coyote]

Shit day; skipped yesterday and woke up with stuffy nose and heaving chest. Got out of bed for some rooftop sun but even that was wearing hijab thanks to the clouds and pollution.

Shit day today.

[onyx latch]

Ahhh....BD

[onyx latch]

This workout exchanges supreme pain for supreme results. Keep your core tight and persevere - it's only 30 seconds per move!
Extra Credit: Keep your legs up throughout the last three moves.

[onyx latch]

@untold helm

[elfin coyote]

Bhai, you need to stop posting and start practising. I need to see updates on how many pushups, squats and planks you've done.

[onyx latch]

[scenic parcel]

I can certify that leg circles hurt like hell.

[onyx latch]

For me Superman stretch hold hurt like hell.

[jolly pendant]

Today’s my first gym session the entire week, time to work myself a little harder

Not that anyone asked, but here’s my routine:

Bench press (3-5)
3-5 circuits of:

• 10 goblet squats/romanian dead lifts
• 10 dumbbell rows both sides
• Farmer’s walk
• 10 dumbell swing
  Bicep thingo 3x
  3 circuits of:
• 10 Lat pull-downs
• 10 Erg thingo
• 10 Tricep thingo
  3 sets of leg curls
  3 sets tricep extender
  3x 10 incline bodyweight rows
  Cool down stretches

Off-days:
Restorative yoga or walk/30 mins of HIIT

[scenic parcel]

That's impressive. A full body routine. After 2 months, you can switch to a 2 day splits of "Shoulder -Chest-Biceps" and "Legs-back-Tricep" 2 consecutive days and then a rest day and repeat.

[jolly pendant]

Back from the gym. Today was my best day yet, I had really good form

[jolly pendant]

Yeah hopefully I can do some more barbell stuff soon

[elfin coyote]

Haven't worked out the last couple of days.

[visual willow]

I have if u haven’t ur a bitch fr

[elfin coyote]

Sure thing, bud.

[elfin coyote]

25+20+5 pushups, 25+25 squats, 100+ jump ropes. Rooftop sun.

Progress methinks.

[elfin coyote]

5+3 alternate hold chin ups.

[jolly pendant]

Got home really late today, so working out tomorrow instead

[jolly pendant]

Good day at the gym today

[elfin coyote]

Thread feels dead IMO.

[jolly pendant]

Does anyone here supplement?

[elfin coyote]

A little bit; magnesium, zinc, fish oil, biotin.

[jolly pendant]

Spectacular time at the gym today, I’ve improved on form and I went up a weight on everything (except shoulder lol).

[jolly pendant]

Vitamin D for health issues and creatine. I plan to buy some protein supplement

[cobalt olive]

I take a lot of vitamins, protein powder, creatine and i used to take pre-workout but i stopped cus it made my heart rate a lot faster and i wouldn't be able to sleep properly, made me way too active. I also take other stuff but those are for more dietary purposes.

[jolly pendant]

That would be the caffeine in the pre-workout for you

[onyx latch]

@urban trellis

Guys always do stretching before and after exercises.

[visual willow]

just get bigger man

[elfin coyote]

Did you stretch today?

[onyx latch]

I didn't do any exercise....so yeah no stretching.

[elfin coyote]

THEN STOP POSTING SHIT YOU DON'T DO YOURSELF.

Dude, actions matters. Words mean jackshit if you can't back it up with action.

It's like porn; you think you're having sex but you're just watching other people bone each other.

Just get to doing the work. Simple but not easy.

[onyx latch]

Broo...

Charts are for everyone...maybe for someone else it could be helpful.

[elfin coyote]

Help yourself first; others will follow when they see your example. Lead by example.

[elfin coyote]

10. Chin. Ups. In. One. Go.

Let's. Go.

[jolly pendant]

Static stretches before exercises have little to no benefits to practice

You're better off doing dynamic warm-ups before (stretches afterwards are still great)

[jolly pendant]

Woah, amazing job dude! I'm still building up to being able to do one 😛

Started on the machine

[onyx latch]

I see, I see ♥️

[elfin coyote]

Fitness Challenges. Get Disciplined.

[elfin coyote]

Get Disciplined.

[visual willow]

heh

[elfin coyote]

Hah

[tribal crane]

what

[elfin coyote]

https://youtu.be/q8GiI_YStr0
@visual willow have you ever slaughtered an animal?

[visual willow]

Yes

[elfin coyote]

Yus! Good man!

I love the process of it.

[visual willow]

Yea

Lots of blood

[elfin coyote]

Not that; just the fact that you're witnessing the whole thing about 'life eating life'. There's a level of reverence and respect for the process. Hence the need to have gratitude and prayers during slaughter.

Okay, this is totally unrelated to the topic of the thread but I swear it's kinda related tangentially to being fit and strong IMO.

[visual willow]

I have slaughtered people too tho

[elfin coyote]

Bullshit.

[visual willow]

Hop in my cod lobby bro

@elfin coyote

[elfin coyote]

Ah, that kind of slaughtering...

[jolly pendant]

I saw a post in the subreddit praising the Bangladeshi diet and I have to agree

[jolly pendant]

Nice run today

[elfin coyote]

50 pushups/squats today; 25 each early morning then another 25 set in the afternoon. Just did 8 pull ups.

Target is 200 pushups/squats today so let's see. Chunking the sessions.

[elfin coyote]

Update: failed to reach target. Another day, another chance.

[elfin coyote]

@onyx latch where is @Ash's thread again? Did it get deleted?

[onyx latch]

No he left so i gues it got deleted

Ami kisui korinai

[jolly pendant]

Got a bunch of friends fired up about the gym now

My lunch today:

[cobalt olive]

man working out at home feels better sometimes

i can fart as much and as loud as i want

something i can't do at the gym

[jolly pendant]

That's a bonus I haven't considered, but yeah

Tbh I'm so much less self-conscious at the gym than I thought I would be

[cobalt olive]

yeah like when i'm on the treadmill running

sometimes i gotta let one loose

but can't

and having to hold it in while working out sucks really bad

[jolly pendant]

Aha I really have tried, but I do not see the attraction of a treadmill

I would much rather run outside

[scenic parcel]

How is everyone doing?

[jolly pendant]

Good mate, you?

[jolly pendant]

Introducing a couple of friends to the gym today

[scenic parcel]

Life is on a roll. Boxing/kickboxing/Jiu-Jitsu alongside studies....

[jolly pendant]

Goddamn, great work!

[scenic parcel]

thanks mate! time management has never been this precise

[visual willow]

do it tired

do it hungry

do it broke

do it.

[visual willow]

Time to bring this back

[short berry]

but where are those, who share the memory?

[onyx latch]

I am joining

Did some explosive bodyweight training and broke someone's window when playing football

both were great achievements

[ocean apex]

https://tenor.com/view/emoji-day-mask-emoji-emoji-gif-trending-gif-18538899

Decides to run.
Checks air quality index (AQI).
AQI is hazardous at 303 ppm.

I'd be damaging my health more trying to improve it running outside.

[elfin coyote]

Get Disciplined; mental/physical fitness/health [revisited].

[ocean apex]

Set a goal/target, the process/protocol and then subsequent updates on your progress. You choose the frequency of updates.

[onyx latch]

Hell yeah!

What happened to this group?!

[ocean apex]

Good question.

[onyx latch]

burnt 650 Kcal today

we can start this sort of conv. again

[ocean apex]

Are you sure? Because that's 650,000 calories you're talking about.

Or do you mean 6500 calories (6.5 kcal)?

[onyx latch]

Yeah Kcal

[onyx latch]

620 Kcal today 🔥

[onyx latch]

I'm burning like 600 to 650 Kcal a day on average

Should we be posting like this or we should structure this forum in a way that is more pragmatic and helpful mr @elfin coyote vhai

[ocean apex]

Whatever works for you; it’s an open source thread.

[onyx latch]

I don't know maan some of the times it feels like bragging when I do this..

[ocean apex]

As you should; I think people ought to take their health sincerely and let others know.

I don't see it as bragging per se (even if we have that; it's a given). It should be meant to inspire or at least educate.

[onyx latch]

Oke 🫡

Burnt like 600kcal today..
50 minutes, 31 sets of workout
I always sweat like animal

Couldn't feel my quadriceps at some point..
It's always a struggle to try to not to kill myself lol

[ocean apex]

Sexy. Good going dude.

[ocean apex]

I had to look it up; so what's your sequence? I usually just go with squats.

[onyx latch]

It starts with a warm up then the main course and ends with stretching

Wait hol up a bit

Is my today

[ocean apex]

Share the app please. Looks nifty.

[onyx latch]

It's the Home Workout app
Much popular one as the rating says 4.8

640 kcal today

51 minutes, 38 set

The app is much safe imo

Anywho
I have a super massive challenge coming tommorrow

200+ pushups lol
Well update here if I'm alive 👊✌️

[ocean apex]

Now that’s badass.

[onyx latch]

I'm alive and super exhausted 😩

200 pushes within 50 minutes 🫠

[ocean apex]

So I checked the app; really nice.

[ocean apex]

Try not to overtrain though.

[onyx latch]

Took 2 days of break after that

Took the soul out of me

Squats are no less evil then the Push-Ups to me bro

Specially since i do them with 5 kgs of bumble in each of my hands as an extra obstacle

And all of my fats and weights are accumulated in my quadriceps works as cherry on top

[ocean apex]

I have to work on my endurance.

[onyx latch]

The sooner the better

My upper body day today

Slept only 2 and half hours the night before

Wasn't motivated at all.. but still pushed through.. ngl i took ~80 minutes where I'm supposed take 50

Gave 1 day break the day before still unmotivated

Didn't use 5 kgs in flutter kick squat..

[elfin coyote]

@onyx latch what's your diet like if you don't mind sharing?

[onyx latch]

Nah np

It's just i communicate with chatgpt tell it what i want ( 6pacs for my case).. share it my workout details and ask it to generate a meal list for and so it does

( I miserably fail to follow it, Don't tell it to anyone) lol

Main thing is that you should inflict a calorie deficit from your calorie burn to calorie absorption

But do i fail to maintain it man.. 2 to 3 fat intensive food a week is a must for me.. I'm writing this as I'm eating burger 😆

As a result i can see my strength growing but my belly is a pillow lol

I'll try to do a calorie deficit this month though we're already 7 days into November lol

[split shard]

.

[onyx latch]

Burn baby burn - me to my fat hahaha

What's your update @elfin coyote bhai ?

Were you not suppose to start or am i wrong?

[onyx latch]

220 pushup within 1 hour
Let's go! 🔥

[onyx latch]

Fat cutter

[summer depot]

https://www.youtube.com/watch?v=B3SNjPX615Y

Key Takeaways:

The video discusses how to outwork others by leveraging your natural talents and strengths.
It emphasizes that discipline is not the only key to success, but rather choosing a path that aligns with your natural inclinations.
The video suggests that when you use your talents, you can achieve better results with less effort and feel more motivated.
It also highlights the importance of choosing a path that matches your strengths, making discipline easier and more enjoyable.

[onyx latch]

Will give it a watch

[onyx latch]

My 240 push up within 1 hour done ✅️

[elfin coyote]

Started gym in KTM.

[elfin coyote]

Yep; started lifting.

[onyx latch]

Great

I was thinking of telling you to use gym mat if you're gonna do it at home

But all good now.. should be careful about knees

[elfin coyote]

Yep; I use a yoga mat when doing it at home.

[strong elk]

Thats a lot of push ups

nice work

[spring compass]

hillu

[onyx latch]

These are my best, mate.. can't go beyond that

Somehow managed to pull 260 within one hour today

My hands are still shaking

Not to mention that I'm not sure if those Diamond Push-Up were upto the quality or not

If I can continue to expand my limits and IF I'm able to cut my weights by 15 kgs I'll go for calisthenics

That's my goal here

[onyx latch]

280 ✅️

[onyx latch]

X3

Plus

Fat killer exercise today 💪🏻

[elfin coyote]

How much do you weigh?

[onyx latch]

90 kg last time i checked

[elfin coyote]

Mad respect.

[young beacon]

vhai protein intake kora ato hard ken 😔

[onyx latch]

Protein intake toh hard na hard hocche fat intensive foodske avoid kora

[elfin coyote]

@onyx latch dude, where in Dhaka are you?

[elfin coyote]

Truth

[onyx latch]

Hazi camp bro
Onk baje obosthay asi..

[tribal crane]

Trauma place

I've gone there a few days ago

Rastar je obostha

Suicidal hoya jai oi rastar kotha imagine korle

[elfin coyote]

Oh, you're close.

Found a gym nearby you might like.

[elfin coyote]

https://maps.app.goo.gl/qdNi8xvh4opE2V466?g_st=atm

[onyx latch]

Yeah

Sorkar potoner por onk voy paisilam

Vabsilam r sharse ei rastar valo howa

Kaj shuru korar half way through te andolon hollo..
Onk koshto hocche

But the work has never been stopped even in the andolon

Hope we'll get a great environment soon

[onyx latch]

I went to multiples gyms in uttora but couldn't make any of them as my parmanent base

Considering current situation of the road it's a nightmare to go uttora

However there are gyms here too

But i don't like the environment of those here

[onyx latch]

Last two week of december was gruel for my w/o 😖

[ocean apex]

Hit 100 kilos on the deadlift after forever.

[onyx latch]

I think i can do that in no time

[ocean apex]

I need to get to your level of calisthenics.

[onyx latch]

My cardio isn't helping me brother 😪

It's so bad 😢

[onyx latch]

https://youtube.com/shorts/DXSV1iWImN4?si=D6lRpZnEW_qhV8Wb

[ocean apex]

In this polluted weather, I totally get it.

[onyx latch]

Had a 10 day break

This felt excruciating today

Body was on the verge of rejecting it

[onyx latch]

Took 1 hour and 30 full minutes 😖😖😖

Have to work on the rusts that took over my body all over again anew 😢

Good thing is those squats were done with 5 kg of dumbells in each of my hands

Lost my charisma on v-squats 😢 😭

Hardly 20 seconds and i was bound to hold my knees with my hands 😦

[onyx latch]

Took 1 hour and 3 minutes in total, but fortunately finished all the pushups within 1 hour range

Took 1 day break before that

[summer depot]

what app is this?

[onyx latch]

Home workout

[onyx latch]

Though my weight didn't decrease that much, I'm much happy that vains are popping throughout my biceps..

shape of abs is getting visible

When i do squat with an additional 5kg dumbell in each of my hands today i didn't feel like i was holding anything in my hands..

The other day i lifted 60kg and felt like it was piece of a cake for me

I feel like i have a max limitation of deadlift might be 180kg..

Though bulking and becoming tank isn't my main aim, rather calisthenics and full control over whole body is, and I'll continue to be so

[young beacon]

going to this gym for a year now

environment is very nice

but

a bit to expensive

[summer depot]

What's everyone's pr here?

[ocean apex]

Back at the gym for over a week consistently and it's done wonders for my energy levels.

[ocean apex]

@icy loom

[ocean apex]

There's a guy in a wheelchair in the gym. Working out.

I have no excuses.

[steel osprey]

How do you grow ur arms? like everything, bicep, triceps, wrists you know

[ocean apex]

If you need to grow your arms, aka hypertrophy, you do reps.

And if you need to get stronger, you need volume (heavy sets, lower reps).

Question: what do you do when you don't feel like going to the gym?

Go to the gym.

[thick wadi]

This is dead?

[ocean apex]

Not really; doesn't have to be always active.

[crude sage]

inactive ?

[ocean apex]

Back to the gym.

[thick wadi]

Man whats wrong with you

Why are you trolling the forum

[shell spire]

Im not trolling what do you mean

[thick wadi]

Acting innocent wont help you out

[shell spire]

I swear im not acting!! Please explain to me

[thick wadi]

Whatever man

[shell spire]

Dm me please u don’t understand

[shell spire]

Sirr??

[ocean apex]

I've been missing out on gym, with life happening, but trying to get back to it 3/4 times a week now.

Really does wonders for your mental space.

[visual willow]

fr

[cloud igloo]

interested in this thread.
Starting with terrain cycling: 45 min, bench press: 20 kg-20 reps, biceps: 10 kg-10 reps, triceps: 12 kg: 10 reps

[grim jewel]

20 reps…? thats js cardio, put some plates on

[grim jewel]

how are you doing now (if not consistent take this as a reminder)

[ocean apex]

Missed a few days.

Back tomorrow.

[shell spire]

Get motivated by this mom

[ocean apex]

Good form. I gotta catch up then.

[shell spire]

Wow thank u

[grim jewel]

hows it going for u now

[ocean apex]

Not good. Fell off the bandwagon with burnout.

Now just making sure to get enough sunlight, air and hydration.

[grim jewel]

Hope it gets easier,
remember theres no excuses!

[wheat abyss]

Zews don't let me do it

[ocean apex]

Back at the gym again after months.

[ocean apex]

Nah, that's just cope. They can't be responsible for my life. Goyim and whatnot.

[wheat abyss]

no benjamin netanyahu is responsible

https://giphy.com/gifs/vorp-bogos-binted-photos-printed-f5ErRyYrPHbaXx79E7

[ocean apex]

Sure bro... I'll blame them for my bhuri.

[forest lark]

close to 2 years of waking up everyday and lifting weights mindlessly.
and still the most favorite activity of my day!
fitness is supposed to be an obsession not a punishment GLORY TO NETANYAHU!

[shell spire]

Someone’s strong mom

[wheat abyss]

why do you keep sending your moms pics?

somehow managed to fit ass and face in the same pic

[shell spire]

Omgg r u jokiinggg she isnt naked why r u so rude

[wheat abyss]

if you send such pics again, we will have to do something about it, its clear something is definately wrong with you, this at itself doesnt seem all that bad, but you have sent worse picutres of "your mom" before, do not be sending it here

[shell spire]

What worse pictures!!?? Its a thread about physical fitness are u serious?

[wheat abyss]

Yes I am serious

[shell spire]

It’s literally physical fitness which picture was so bad that u mean?

[wheat abyss]

I am not gonna tell this again bro, curb your enthusiasm for posting your mom pics here

[shell spire]

No really which pic is so bad and why??

[wheat abyss]

I have deleted that from this server

[shell spire]

Why? What was the picture??

[shell spire]

??

[ocean apex]

This isn't a thread where you post other people. It's for people looking to get healthier themselves.

We don't post photos for that same reason. Accountability is what's being done.

Either post your own fitness progress/routine or don't come here posting someones mom like a gooner.

Take that loser attitude elsewhere.

[shell spire]

But when the guy posted its ok?

[shell spire]

Someone’s mom?? Its mine

[ocean apex]

Bruh WTH?! Why would you post your mom?! That's way creepier.

[ocean apex]

Which guy? The guys are posting their own fitnes s updates and info, not someone else's.

[ocean apex]

https://tenor.com/view/getout-gif-16327023334064302194

[thick wadi]

Dang

[ocean apex]

Cleaning up this thread.

New rule; no photos here for now.

Save that for other platforms.

Here you can chime in with accountability and posting routines/progress in text.

Mental/physical fitness/health [revisited]. [No photos]

[forest lark]

Tap into anterior posterior split!

[vapid nimbus]

How is it going?

[forest lark]

@glacial grotto

Use this program from ur second week. Add calf and tibialis if they’re a priority

If your gym doesn’t have chest supported T Bar row machine use a bench and smith machine to set it up.

2 sets for all excercises. Always keep 1-2 rep in reserve, don’t go until absolute failure.