2019 Health & Fitness Thread

rlmccarty2000 said:
Anyone familiar with Peleton bikes? I’ve got to do something low impact to rehab my back and get my energy back. I like the idea of a “trainer”. When I worked out in the Army I always had a workout buddy to push me. I was always more into sports where Competition was more of a motivator. I always hated running in formation. My stride would never match up and I would wind up with shin splints.
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Theyre really nice but crazy expensive. Big up front cost plus the monthly fee. I can’t believe that at a price tag like that it doesn’t include the service at least for the first year.

Id just get an air assault bike or a max trainer if it was me. But then again I’m a really self motivated person and grueling workouts are how I meditate and decompress from the rest of life’s bs.
 
Yeah I’m not as motivated as I was in my 20-40s. The older you get sometimes laziness sets in and you have to look for that extra motivation and that’s where I thought a Peleton might work out. I am still competitive and always have been, so I’m going to push to be first if there is a race or a timed course. But if it’s just a road course at your own pace I know I wouldn’t get much out of it.

The cost is crazy. I’m trying to pick up a used one on eBay. New ones are over $2500 plus the subscription fee. It would be worth it if it works well. I’ve looked at Nautilus and Nordictrak and they cost less so I may have to go that way, but something has to give before I start putting on weight that I can get off. I’ve been right at 200 pounds since I was 18 and never varied much from that unless I got sick and lost weight. 200 is a good weight for me.


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Autopian someidiot and his wife use/love their Peloton and his take on it is buried somewhere in this thread. He even makes a good case regarding its cost.

If something`s just too expensive then that`s that, but if it`s "affordable if you`d really use it" I wouldn`t let the price deter you from something that`s right *for you*. Our Cardio equipment was kinda pricey (OK, the StairMaster was a wedding present), but after decades of use I`m sure glad we bought it.

I sure do find the Motivation subject interesting! Like jrock645, I`m internally motivated (to a kinda weird degree, if anything I`m often too hard on myself).

And I find it genuinely weird how much I DISlike training with others. Whether my training partner is more/equally/less in-shape than I am doesn`t matter, I simply never have a good workout unless I`m by myself. My wife claims it`s related to my Learning Style; that I`m "deep-self kinesthetic".
 
Quiet thread lately!

jrock645- You get married?!? :D How was the trip?

someidiot- Still rocking the Peloton?

rlmccarty2000- You ever look into the Peloton?

Anybody else checking this thread out? I`m more and more convinced all the time that fitness is the key to successful aging, and UNsuccessful aging doesn`t look fun.
 
FWIW I still walk 4miles every other day even in this heat and high humidity. I feel more energetic for the rest of the day after I do so.
 
Accumulator said:
Quiet thread lately!

jrock645- You get married?!? :D How was the trip?

someidiot- Still rocking the Peloton?

rlmccarty2000- You ever look into the Peloton?

Anybody else checking this thread out? I`m more and more convinced all the time that fitness is the key to successful aging, and UNsuccessful aging doesn`t look fun.
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I did get married! And the trip to Ibiza was amazing. I highly recommend it to anyone. Mostly know for partying and night life, but they have it all there. Want quiet and secluded? They’ve got that too. Had a great time.

And I’m still plugging away in the gym, started DoggCrapp program. I lift m/w/f. An A workout and a B workout. 5 exercises per workout, 1 set each. Similar to HIT yet different. I try to swim one day a week, too. Goal is to try and get a little stronger.

Been following the Vertical Diet here lately. I like it, seems to be working well for me.
 
Bill D said:
FWIW I still walk 4miles every other day even in this heat and high humidity. I feel more energetic for the rest of the day after I do so.
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Good on you! Heh heh, I think of your walking regimen often...maybe more often than I actually *do* my own walking, now that the older dog isn`t up to the usual outings.

jrock645 said:
I did get married! And the trip to Ibiza was amazing.. Had a great time...
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Congratulations! And I`m glad the trip was great.

And I’m still plugging away in the gym, started DoggCrapp program. I lift m/w/f. An A workout and a B workout. 5 exercises per workout, 1 set each. Similar to HIT yet different..
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Ah, good, people often seem to kinda take the summer off. I like the limited volume of that workout regimen, and I`ll be curious to hear how the m/w/f frequency goes.
I try to swim one day a week, too.
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Do you have a convenient way to do the swimming?
Been following the Vertical Diet here lately. I like it, seems to be working well for me.
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"Vertical Diet"?
 
Accumulator said:
Good on you! Heh heh, I think of your walking regimen often...maybe more often than I actually *do* my own walking, now that the older dog isn`t up to the usual outings.



[/COLOR]Congratulations! And I`m glad the trip was great.



Ah, good, people often seem to kinda take the summer off. I like the limited volume of that workout regimen, and I`ll be curious to hear how the m/w/f frequency goes.


Do you have a convenient way to do the swimming?

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"Vertical Diet"?
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My gym gym has a pool. Only trick is timing- not trying to swim when they have a water aerobics class or if the pool is just full with other swimmers. I usually try to swim on sundays and that mostly works out pretty well.

The Vertical Diet was put together by a former bodybuilder turned coach named Stan efferding. Whole food based, geared toward eliminating or minimizing foods that are hard to digest. Logic being that as an athlete you need to eat more but that’s tough if your stomach is always having to work too hard to break down what you eat. So, he recommends beef and rice as your main calorie sources. He stresses the importance of micronutrients, so Beef is superior to white meat for its b vitamin and iron content, among other things. Other regular things to include are yogurt, some milk, oranges, sweet potatoes, bell peppers, whole eggs, nuts, some seafood and liver. I primarily eat beef and sweet potatoes as I’m keeping a cautious approach to how many carbs I eat and want the nutrients from sweet potato. I eat salmon twice a week, usually liver once a week, veggies(including bell peppers) in two meals a day, plus some carrot/spinach/blueberry and half banana in my am smoothie(with a scoop of protein).

Ive found my stomach to be a lot calmer, as this diet says to avoid oats, quinoa, grains in general(eating an occasional pasta is ok but it shouldn’t be a regular part of your diet, just one example), and cruciferous vegetables since these things typically cause GI distress.

Theres more info on the web, I’m just briefly summarizing.
 
jrock645- Ah, glad the gym`s pool is available (pretty often).

Thanks for explaining the Vertical Diet...interesting that it features rice, what kind? I have white rice with my salmon, something many would never touch. Heh heh, I honestly wish that I liked sweet potatoes! You and Accumulatorette are on the same page with the spinach and bananas, more foods I wish I liked...at least we all like blueberries :D

Glad it`s working so well for you, some people are indeed more sensitive to certain grains (and the cruciferous veggies, and all sorts of other things for that matter) than others! I was wondering what you`d do for your ongoing diet and figured it`d still lean towards the Keto side of things.

How is married life factoring in with regard to your diet? We`re kinda weird here, often having different things that we each cook for ourselves. Guess it`s not *that* weird, considering that my wife likes all sorts of things that I don`t and appreciates some variety....Per usual, *I* am the Weird Factor :o
 
We eat together on my days off, but we do different stuff for our meal prep to take with us to work during the week. Weve been living together for 2 years so this is pretty standard for us and seems to work out well.
 
jrock645- Ah, OK thanks for explaining. I almost feel guilty eating white rice, what with its Glycemic Index and supposed lack of real nutritional value :o

Huh, I simply never thought about foods being hard for somebody to digest...that`s something that slipped right under my radar. If nothing else, some of the stuff that comes up on this thread sure makes me count my blessings.
 
Checking in. Made some interesting changes here lately.

Decided to ditch low volume and low frequency training. Plateaued with it, and it never really got me where I wanted. So now I’m on a 6 day a week push/pull/legs program. High volume, 30 sets per workout for upper body, and 18-20 for legs. Hit everything twice a week. I’m also doing almost no cardio anymore. 25 minutes on the elliptical 1-2x’s a week, mainly just because I like it.

Ive also hired a coach, Menno Henselmans. Mennohenselmans.com - Online PT Course, Articles and Online Coaching He’s booked until February, so that’s when we start working together. He’s one of the leading evidence based coaches/trainers/gurus out there. Really up on all the research, actually self funds studies himself, as well. Check his website out. A lot of interesting articles sinking myths.

First priority, he said, is getting me good and lean so I went ahead and got started about 3 weeks ago. Already down 8lbs, and I’m not doing keto. It’s calories in vs calories out, period. So I’m at 1800cals a day, for now. Hopefully I can be about done cutting once me and Menno start working together. Goal is to get to single digit bf%. I’m at about 205lbs now, hoping that getting to 185 will do the trick. We’ll see.
 
Ah, I`d been thinking we need to revive this thread :D

jrock645- Yikes, that`s a lot of volume and frequency! Heh heh, bet you knew I`d say that.

Interesting that you`re not doing much cardio while working on getting leaner.

And it`s *ESPECIALLY* interesting that you`re not doing the Keto!! That really surprises me.

Eagerly looking forward to updates :D
 
I`m basically just doing the same ol` same ol`.

I`ve cut my SIT cardio down in duration, going harder and (even) briefer, with one/two of those 10-11 minute workouts/week. I`ve added additional Incline Hiking with much of it done at 4mph, doing that roughly twice/week for up to 55 minutes. Part of that is that I`m not hiking (cross-country) with the dogs as much since the older one developed mobility issues.

Other than 2-3 sets of ab/core work, which I`m doing 2-3/week, I`m still going 12 (forearms)-21(Upper Legs) days between Resistance Workouts and that`s still working great. I`ve dropped the volume just a bit, maybe a set or two fewer to speed up my recovery. Trying to balance the Resistance and Cardio work just right for my Upper Legs remains my biggest challenge; just a few sets of the RT renders me unable to do SIT (or even the 4mph hiking) for way too long.

I`m doing pretty high-rep work compared to what I used to do, especially for my abs. The high-volume Ab work is working out great, wish I`d started doing that earlier.

I`m still experimenting with incorporating the Elastic Bands, trying to use them *only* to accommodate the "Lengthening Effect" where muscles other than Delts and Hams get stronger as the "shorten"/contract. Jone`s Nautilus Strength Curve was all wrong for me, and I`m finding that it`s very easy for me to overdo it even with just a 3-5# band added to the usual resistance; I`m just not *that much* stronger as the muscles contract, only a little. One solution has been to slip the Band off after a few reps, way before I approach failure; I`m doing that maybe every 3rd workout while leaving the Band on most of the time.

Except for my Ab work, no more Drop Sets except for (I don`t consider slipping the band off after a few reps to be a Drop Set since I don`t go to failure before the drop), no more rest-pause (other than the time it takes to slip the band off when I do that).

With ~5 months to go, I`m still a bit behind on my "get in top shape by 60", I figure I never quite caught up from the downtime related to that last eye surgery. But I`m sure on-track to be *better* at 60 while not doing anything....unusual...that would be like a real Contest Prep or anything like that. Still eating as much as I want of whatever I want, not doing any Cutting Supplements, not making big changes to my workouts or otherwise disrupting Normal Daily Life.

I`m trying to find more info about the recent study about Muscle Fiber Types that discussed "Hybrid" muscle fibers and the discovery that the Slow-Fast Twitch diffs happen on a continuum with more like six different types. I haven`t found the actual study yet, trying to make sense out of what articles I can find.
 
Accumulator said:
Ah, I`d been thinking we need to revive this thread :D

jrock645- Yikes, that`s a lot of volume and frequency! Heh heh, bet you knew I`d say that.

Interesting that you`re not doing much cardio while working on getting leaner.

And it`s *ESPECIALLY* interesting that you`re not doing the Keto!! That really surprises me.

Eagerly looking forward to updates :D
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it is a lot of volume, and it’s rough the first couple weeks. But I’ve adjusted to it and enjoy it now. As far as the cardio goes... per minute spent studies have shown that strength training is just flat out better than cardio for fat loss. I’ve seen high volume guys and HIT’ers both rail against the idea of cardio for fat loss.
 
jrock645- OK, I`ll be interested to hear how it works out for you. Maybe it`s just the Age Factor or some other individual diff, but oh man do you and I go about this stuff in completely different ways!

Leaving aside Fat Loss, no worries about missing out on the benefits of the various Cardio Regimens? I`m doing best by incorporating both Endurance and SIT work. If I quit doing the SIT it *kills* me resuming it, even just a few weeks off (e.g., surgical recovery) really messes with my performance. I started doing the Endurance work after reading about the newest observations about Slow-Twitch Fibers, fibers which I`d previously kinda ignored.
 
jrock645- Heh heh, I logged back on to hit this thread again because I find your experiences and your posts about them so interesting!

I`m *really* flummoxed by your ability to do so many sets, let alone so often. Heh heh, I basically have to *force* myself to limit the volume/frequency lest things go downhill fast. It`s basically become a case of "if in doubt, just don`t exercise" as it`s so easy for me to outpace my recovery ability.

I`m also curious about your low-calorie (well, by my standards) diet and your ongoing quest to get leaner.

I sure think it`s good for you to target single-digit bodyfat, with any luck you`ll get to where you want to be and then find it easy to stay there.

What wasn`t working about your previous approach (esp. with the keto)? You sure prompted me to look into the Keto, enough so that I changed my previously negative opinion of it to "OK, whatever works for *you* sounds good for you".

Oh, and I did find Menno`s articles (I haven`t read `em all) interesting even though my experience has been otherwise. I`ll no more dispute his views than discount my own first-hand experience...and the diffs are pretty striking! Per usual, I do wonder how the age factor applies.
 
Accumulator said:
Anybody else checking this thread out?
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Just peeping and wishing I had Jeremy`s motivation. Grueling workouts help him recover from life`s doodoo? When life gets tough for me, I find pizza and Ben & Jerry`s to be the ticket.

The heat from this summer has kept me inside and very inactive, but now that the weather`s cooler, I`m moving much more. Do any of you wear Apple Watches? An inactive day for me usually reads around 560 calories burned and about 8 exercise minutes. On a busy day I hit around 1000 calories and 25–40 exercise minutes. Swimming runs these numbers high for me; calories may be 1400 and exercise minutes may hit 60 or so.

I`m 6`0" and about 270 pounds right now. I Googled "best life expectancy calculator," filled in the answers, and the test said I`d live until age 51. I`m 50 now.
 
I’m still doing a little cardio. 25 minutes once or twice a week. Since I’ve been lifting more, my resting heart rate is the lowest I think I’ve ever seen it, coming in as low as 48 some days.

And yes, the goal is to get lean and try to stay there. Should be doable, considering when you’re in a lean state your body has much improved nutrient partitioning.

As for what wasn’t working before... I could gain strength but lean muscle was extremely difficult to come by. I modified my approach leading up to the wedding, adding extra workouts and doing more volume and actually noticed getting somewhere during those few months. Went back to 3 weight lifting sessions a week after getting back from Spain, a program with some similarities to HIT. Running just a 200 calorie surplus, I noticed putting on fat in just two to three weeks. And that’s kinda been my experience with low volume training. I can get bigger on it, but MOST of it doesn’t go where I want it. So, back to high volume and high frequency it is. And I wouldn’t know where to start with writing a program like this properly, so I purchased it from John Meadows website, Health Nutrition Fitness Customized Meal Training Plan Program Coaches Mountain Dog Diet

As for keto, theres certain things I like about it but training feels so much better with some carbs in you. And doing keto properly really means almost never eating carbs. Like maybe once a month. I could never do that. And reading on Menno Henselman’s website, comparing studies of keto and non keto groups, keto is not inherently any better for fat loss. Still about calories. THat said, I’m not bashing keto by any means. There’s a lot of science backing it up and a lot of health benefits that go with it. It’s just not for me right now, but I wouldn’t rule out trying it again at another point.
 
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