I think it might be a good idea to get my fat ass in shape. I’m 20 lbs overweight since covid. I wonder if there any dietary + physical therapists here who could share out a maximum calorie and minimum exercise needed to get the Pepe army a little more prepared for the storm. Maybe if we’re all doing the minimum, Pepe gets Stronger and healthier. Maybe a bunch of us commit to it like if we were preparing for war. I think that might be fun and positive. Yes, I know, I should shut up and find some discipline on my own alone, but if there was an official regiment I think it’d motivate me knowing many of us are doing it together. Anyway, ribbit.
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I firmly believe that the best workout is the kind you don't realize you are doing....gardening, chopping wood, kayaking, hiking.....turn off the tube and get in the woods
Stop eating all wheat and eat as little sugar as possible. Take care, those two ingredients are in every processed food. Calorie counting and exercise does nothing. Forget it.
I ate no wheat, little sugar, for three months and lost 20kg. I ate bacon and eggs every morning, fruit for lunch and a big meat and veg dinner every day; I was never hungry. 17 hour fasting as often as you can too, switches your body into maintenance mode and repairs all sorts of problems. For the first month I didn't exercise at all and lost 6kg. The second month I felt better and walked half an hour a day. Lost 7kg. The third month I felt much healthier and walked up to an hour a day and did some weights. Lost 7kg.
I suspect the wheat has been GMO since 1965 and it upsets our guts.
Get some weights and move them around fast. Faster if you want to lose weight, heavier if you want to put on muscle. Eat only protein. Some veg. Some fat. (Unless your trying to lose weight, then low fat). Eat more protein than seems possible. Make sure your strong enough to carry your wife to saftey if needed. Stronger if you have kids. Gym memberships are good if you need more weights to progress. I personally stay away. Isolation of mind and will put me in a better place to workout. Remember why you’re doing it. Every rep is a middle finger to the cabal. They want you weak.
Weight loss is more about what you eat than quantity. Insulin is what causes your body to store fat, so don't spike your insulin. Eating fat won't spike your insulin. Eating carbs spikes your insulin.
The best way to lose weight is through fasting. Fasting has spiritual benefits, too, of course. Calorie restriction is bad for many reasons. Watch some vids about fasting by Dr. Jason Fung. Good stuff.
Exercise is comparatively useless for weight loss.
disagree, I lost tgrough oure calorie count, made no difference what I ate if calories were right.
Also weight started coming off with weight lifting, its a long term strat. Stayed even for a while but replaced fat with muscle. then tge muscle burned more calories and weight started dropping.
Lots of issues with calorie restriction vs fasting. Watch the vids I mentioned if interested.
I suggest using my fitness pal app, count your calories. 1800 cal or so a day should do it.
cardio do for health wont help much with weight.
moderate weiggt lifting 3-4 times a week, muscle eats calories will help with weight.
start with light workouts less ofteb make it easy, once habot is there pickup intensity and quantity.
Dont think of it as a diet, it is your new lifestyle, weight will come off, may take some time.
I lost 50 lbs doing this over a year or more. kept it off. still could lose another 10 or 15 lbs
oh and create a workout playlist, whatever motivates you. doesnt hurt to throw in rocky theme or eye of the tiger. 😄
I agree, I recently left the private sector for a public job. Needless to say the sense of urgency is non existent in the new gig.. Within 3 weeks I've grown tits.
Manboobs are a sign of low T. One of the most interesting manners to increase testosterone is by doing weight lifting with heavy weights vs. lots of reps with light weights. The biggest gains in testosterone was seen after doing leg squats.
I also have this for those who wish to boost your testosterone:
Diet Hack Raises Testosterone (Testosterone Booster Trick) 2022
https://www.youtube.com/watch?v=hXzQzRjzvCE
Here's an anecdote from someone who went on the carnivore diet:
"Three months ago I mentioned to my doctor at a physical that I was worried about my testosterone and was experiencing some ED. "
"Two and a half months of carnivore later, and let's just say I am back to full salute and waking up with it like I used to years ago. Carnivore is amazing."
Interesting, thank you.
Weighing yourself is totally wrong. Nobody gives two shits what you weigh. If you work out you will gain muscle which weighs more than fat. There is also water weight gain and loss. Measure your waistline and such. Do you fit better in your clothes and are you more mobile? Great! Keep it up.
OP cares
OP needs to focus on size and comfort in clothes. Frequent weighing leads to unhappiness.
I dont know I weigh muself everyday, lost 50 lbs over a long period. gained muscle too. But dropping more than 4 inches in pants did feel good. nothing wrong with weighing. but lbs dont start melting off until you get the base muscle on.
Good to know about the muscle. I’m not working currently so with the better weather here in Texas I’m making a concerted effort to lose weight and get in shape.
I am by no means in prime condition, but I am near 50 and better than I have been in 15 years. It is worth the effort, but IMO you need to make it a part of your life, lifestyle change. I found it easier to start slow, exercise light times a week. Depending on your age get a heart monitor. As it gets easier add something to make it tougher, ie speed, time, weight or resistance.
If you have some extra money get a small set of dumb bells, if not use body weight exercises, nothing wrong with pushups, crunches, body weight squats, etc.
You don't have to lift heavy, push yourself a bit, but add sets and reps rather than weight. Occasionally go a little heavier with less reps to trick the body.
Crossfit IMHO
Study powerlifting training and do it. Don't worry about being able to lift heavy at all. Start with just the bar and focus on proper form. Increase the weight each week by ten pounds. Soon you will look and feel like a beast. Learn to love the DOMS (delayed onset muscle soreness.)
Don't lift too often, about once a week for each major lift is plenty. A fifteen minute lifting session two or three times a week will do wonders. You will need to eat a lot to keep up with your skyrocketing metabolism. Eat carbs directly after lifting to replace spent glycogen stores, otherwise focus on fat and protein intake plus vitamin and mineral rich foods.
70% fat in your diet to provide energy that you can use. Taking it in regularly will minimize storage of it. BUT.....NO SEED OILS. Maybe coconut or avocado oils, self-pressed and not heated above 300F. Olive oil, LIMITED, and never heated. Read the ingredients on EVERYTHING, as you will be surprised how many foods contain them. Seed oils cannot be burned off as Energy, and get stored as non-usable fat that does at best, clog your arteries and cause diabetes and dementia. Butter, ghee, lard, tallow, chicken and bacon fat are all acceptable, tasty, and good for you!
Cut out Fluoride. Completely! And i mean, COMPLETELY!
Lots of water. Limit cardio, and concentrate on sustainable exercise, like longer, then long walks. Body-weight training only exercises to start, then increase gradually to and with weights. Remember, one good rep with perfect form is worth 100 done poorly. Concentrate on abdominal exercises like leg lifts and crunches (NEVER sit-ups), plank, etc. Do not, at all, strengthen your pecs. Stretch them. Pecs that are too bulked and tight cause respiratory issues, screw-up your posture, and weaken so many other areas (i.e. digestion and energy flow and back and neck muscles). Strengthen your upper back, instead to provide good, sustainable posture and let your body adjust.
I agree with RobFromTechServices about chores.
Mostly, remember to leave the table still a bit hungry, and exercise your brain on GAW once a day. 😉
Good luck.