Post your diet and workout plans here

[SeattleUte]

Today's fitness tip: I'm taking an exercise science class from a professor who researches metabolism and it's been very interesting if a bit overwhelming. The object is to have a workout plan by the end of August that is unique to each individual's age and objectives, with a view toward achieving those objectives as efficiently as possible. He's constantly harping on the importance of not doing too much, i.e., overtraining. One interesting tidbit he shared relates to avoiding SRX (super relaxed state) during the day which greatly diminishes metabolism and fat burning. SXR is essentially sitting or lying on a recliner, relaxing, and not moving other than clicking on a computer, iPhone, or remote. It's important to keep your muscles "idling" by moving frequently. One easy way to do this is to do a ten-second (nothing more) very tight muscle clench of every muscle in your body (at least as many as you can focus on, from toes up to your neck). He says their research shows that doing that for ten seconds keeps your muscles "activated" for up to an hour, significantly increasing your resting metabolic rate (RMR). Exercise lowers one's RMR unless one's muscles are activated throughout the day. This conflicts with my previous routine of doing a long hike or ride, then lying around the rest of the day, proud of what I did in the morning.

I do long jogs (slow, as you know) or hikes most days and can't sit still during the super relaxed state. So, when I go home, I usually already have about 7,000 steps just walking from the garage to my office, around the office for coffee, (healthy) snacks, to chat (often about work), a couple of blocks to pick up a lunch, get my wife an Americano. Is that good enough? (Leaving aside strength exercise.)

Agree with not overtraining. My no. 1 rule is something is better than nothing, and no. 2 is don't set yourself up for a regime that you'll quit. It has to be in a way enjoyale.

I enjoyed Attia's book about Longevity.

[PaloAltoCougar]

That's interesting, maybe I need to use my stand up desk more.

He says it's good, but it's even more important to move regularly. Standing (or sitting) still for an extended period is counterproductive.

[RC Vikings]

Today's fitness tip: I'm taking an exercise science class from a professor who researches metabolism and it's been very interesting if a bit overwhelming. The object is to have a workout plan by the end of August that is unique to each individual's age and objectives, with a view toward achieving those objectives as efficiently as possible. He's constantly harping on the importance of not doing too much, i.e., overtraining. One interesting tidbit he shared relates to avoiding SRX (super relaxed state) during the day which greatly diminishes metabolism and fat burning. SXR is essentially sitting or lying on a recliner, relaxing, and not moving other than clicking on a computer, iPhone, or remote. It's important to keep your muscles "idling" by moving frequently. One easy way to do this is to do a ten-second (nothing more) very tight muscle clench of every muscle in your body (at least as many as you can focus on, from toes up to your neck). He says their research shows that doing that for ten seconds keeps your muscles "activated" for up to an hour, significantly increasing your resting metabolic rate (RMR). Exercise lowers one's RMR unless one's muscles are activated throughout the day. This conflicts with my previous routine of doing a long hike or ride, then lying around the rest of the day, proud of what I did in the morning.

That's interesting, maybe I need to use my stand up desk more.

[PaloAltoCougar]

Today's fitness tip: I'm taking an exercise science class from a professor who researches metabolism and it's been very interesting if a bit overwhelming. The object is to have a workout plan by the end of August that is unique to each individual's age and objectives, with a view toward achieving those objectives as efficiently as possible. He's constantly harping on the importance of not doing too much, i.e., overtraining. One interesting tidbit he shared relates to avoiding SRX (super relaxed state) during the day which greatly diminishes metabolism and fat burning. SXR is essentially sitting or lying on a recliner, relaxing, and not moving other than clicking on a computer, iPhone, or remote. It's important to keep your muscles "idling" by moving frequently. One easy way to do this is to do a ten-second (nothing more) very tight muscle clench of every muscle in your body (at least as many as you can focus on, from toes up to your neck). He says their research shows that doing that for ten seconds keeps your muscles "activated" for up to an hour, significantly increasing your resting metabolic rate (RMR). Exercise lowers one's RMR unless one's muscles are activated throughout the day. This conflicts with my previous routine of doing a long hike or ride, then lying around the rest of the day, proud of what I did in the morning.

[Pelado]

I have finally decided that I don't like being so out of shape. My wife just got a job at the local school, so I have a key to their brand new weight room now.

My wife and I have started the Stronglifts 5x5 program. I have never really lifted in my life, so this a bit of a new experience.

Since I am new to lifting, how will I know when I am strong? I figure it is all relative to body weight, and since am scrawny, I don't don't have to lift as much as some of the big fatties. It will be interesting to see how this goes over the next 6 months.

Just eat some spinach and call it good.

[BigPiney]

I have finally decided that I don't like being so out of shape. My wife just got a job at the local school, so I have a key to their brand new weight room now.

My wife and I have started the Stronglifts 5x5 program. I have never really lifted in my life, so this a bit of a new experience.

Since I am new to lifting, how will I know when I am strong? I figure it is all relative to body weight, and since am scrawny, I don't don't have to lift as much as some of the big fatties. It will be interesting to see how this goes over the next 6 months.

[Shaka]

You know there's been a paradigm shift in the diet/fitness injury when your nutritionist tells you that you're not eating enough fat.

[Sleeping in EQ]

That's great. Do you do just the one set each day?

I started that way, but now I do additional sets of 10 when the opportunity arises. I'm probably doing 70-80 push ups a day, with 50 of those being in one uninterrupted set.

[beefytee]

I would love to know your routine as well. I haven't had much luck just doing pushups.

[Joe Public]

So over the summer I started doing pushups every day. On the first day I could only do 14 in row. Now I'm doing 50.

And I'm up a shirt size from muscle. People who say that pushups don't put on bulk are wrong. The bulk comes slowly, and maybe it tops out, but it does come.

And my chest and shoulders are cut like the haven't been in 20 years. And I think my core is stronger and my waist might be slimming.

Pushups rock.

That's great. Do you do just the one set each day?

[Sleeping in EQ]

So over the summer I started doing pushups every day. On the first day I could only do 14 in row. Now I'm doing 50.

And I'm up a shirt size from muscle. People who say that pushups don't put on bulk are wrong. The bulk comes slowly, and maybe it tops out, but it does come.

And my chest and shoulders are cut like the haven't been in 20 years. And I think my core is stronger and my waist might be slimming.

Pushups rock.

[RC Vikings]

Good job Shaka. It's nice to see that you've found something you enjoy and it's working. I see so many guys in the gym trying to get big and I'm afraid most of them are headed down the same road of injury and carrying a lot of extra weight. They move from set to set and they do get big but their is no definition, they aren't fit and the extra size really doesn't carry over into helping them in any other sport.

[Shaka]

Good job on the weight loss and getting healthier in general. But this part sounds like utter (udder?) BS. In what field does the person who told you this have a masters degree?

Also, "metabolic zones to lose fat" probably isn't making a bit of difference. The vast majority of your weight loss is due to your diet.

This one isn't my trainer. It's a nutritionists who also has a masters degree. Both of my trainers concur btw. I've read several articles regarding the eating of healthy fats. A quick search on the google machine brought up this: https://www.cbsnews.com/news/whole-m...for-your-diet/

As far as the metabolic zones I'm no expert but I've read a ton of stuff regarding this and from what I can tell they are correct. Even the equipment is set up this way. If you take a peak at the treadmills or bikes at the gym they usually have preprogrammed workouts based around fat loss, cardio fitness, etc.... These programs are based around those metabolic zones. What you're trying to do is get your body to burn fat instead of sugar. Here's another article: https://experiencelife.com/article/a...y-to-burn-fat/

[YOhio]

I deadlifted over 2x body weight this morning. Kind of feel like I can fight Pelagius now.

[Lost Student]

My diet is about the same every day. I eat four scrambled eggs, a bagel, and a pint of whole milk for breakfast. I was drinking lowfat milk but they had me switch to whole because they want to reteach my body to burn fat.

Good job on the weight loss and getting healthier in general. But this part sounds like utter (udder?) BS. In what field does the person who told you this have a masters degree?

Also, "metabolic zones to lose fat" probably isn't making a bit of difference. The vast majority of your weight loss is due to your diet.