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My quality of life has been on a rapid decline since I entered my 30's. I don't want to be old anymore. Thinking about getting a physical
Health & Fitness |OT| Become The Beast
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Thread: Health & Fitness |OT| Become The Beast
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You've noticed a physical decline? In what ways? I gotta suggest a gym membership ASAP bro, you will not regret it. There's nothing like training at a decent gym
DonDonDonPata
Bridge Burn Man
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My whole body is sore all the time. Mouth too. Lately it's been hard for me to focus on anything like I used to. Some days are better than others but it's been consistent since turning 30.
I walk all the time at home and at work. Trying to get back into dumbbells again. Going to try fo aim for 5 pushups a day
JORMBO
keep your enemies close and your franger closer
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What is your diet like? I found cutting out sugar along with eating lots of protein, vegetables and fruits helped a lot for me. Basically minimal junk food. Lifting a few times a week will help too. It might also help to get your bloodwork done when you go to see your doctor.
Dreamlord
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If you are feeling old at 30, you have probably been eating bad your whole life.
Also, 5 push ups a day? Come on, man. You should be able to do 50 in a day, if not in 5 mins.
Walking is great, but it's not gona help your physical musculature.
I am 47, have a desk job for 12 hours a day, and I exercise one hour every day, 6 days a week. I eat mostly home cooked food (including a lot of desserts I make myself so I know what's in them) and a balanced diet, never pre-made food (or, lucifer forbid, microwave meals), drink moderately (and maybe more than I should).
The only thing that reminds me of my age is my injuries (various from martial arts and gym). These motherfuckers hurt.
What I'm trying to say is, at 30, you should be at your peak body state, not feeling old.
DonDonDonPata
Bridge Burn Man
Walking is a good foundation. Carry a weight with you though. Either a dumbbell or a kettlebell, or one of those weighted vests. Human body is designed to walk miles every day without burning very many calories (relative to other forms of exercise). Carrying a weight during your walks (10lbs or more) will multiply your results
Running is good, though. Get a leather jump rope and practice your boxer's skip. Your legs will be jacked in a few months.
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Hmm, doesn't seem normal at all. Get that checked soon. It sounds like you have scurvy tbh. Eat about 3-5 kiwi fruits per day and see if that solves the soreness issue. If it does, then you were just severely lacking in vitamin C and probably consuming too much sugar on top of that. Be careful with that, a lack in vitamin C can actually kill you. At the very least while you're waiting to see a physician, up the nutrients by consuming a couple bowls of vegetable soups and definitely get 1-2g of vitamin C per day
Polden
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That is not normal. I'm 31 and still feel young. Sounds like a nutrition problem. Eat healthier. It is that simple. It's going to take a few weeks for your body to adjust to a new diet so it won't feel right at first. Also working out will help your diet. I find that when I workout, the last thing I want is something greasy. I'm starving for chicken or vegetables.
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This might be it. I been frugal with food lately eating mostly rice and chicken. I'm going to start buying some frozen strawberries/broccoli and maybe some vitamin C supplements and see if that helps
JORMBO
keep your enemies close and your franger closer
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Dreamlord
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@TaySan I am really curious, what do you eat normally? Do you have fruit and veg on a daily basis in your diet? Do you drink a lot of soda? Ultra processed food?
I am honestly curious how one can get scurvy (or at least similar symptoms) at your age nowadays. Because I don't think you are starving yourself, so it has to be the actual quality of the calories you consume.
I am honestly curious how one can get scurvy (or at least similar symptoms) at your age nowadays. Because I don't think you are starving yourself, so it has to be the actual quality of the calories you consume.
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At work I will have an apple, yogurt, and a Tuna salad or peanut butter sandwich. At home I basically just eat either rice/ chicken or pasta. And I drink soda regularly but im slowly trying to cut down on that. Trying to be frugal on food to save money but if I have to add some more fruits and veggies I will.
Dreamlord
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That's not too bad.
Frozen peas are cheap and you can boil or steam quickly and add to every meal.
Frozen spinach, blend with some oil and some grated cheese and make a relatively healthy pesto to mix with your pasta. Just by adding these two greens to you daily (and I mean daily, not occasional) diet, you will see improvements.
Chicken, make sure you are not buying the terrible, water-injected, full of hormones stuff. Because you might as well eat cardboard.
Pulses are very cheap and will definitely help you. Even canned chickpeas and canelinni beans are great with some lettuce and tomatoes. Eat more salads.
Buy lentils and boil them. They are stupid cheap and you can make great stews with them. Eat more mushrooms, even the cheap varieties.
Stop drinking soda. Completely.
I am happy to recommend more specific stuff, if you tell me what you have easy access to and some rudimentary budget.
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Aa
I made some Jalfrezi cury with chicken as the protein and threw in some saute green bell pepper for veggies
It was delicious!
I made some Jalfrezi cury with chicken as the protein and threw in some saute green bell pepper for veggies
It was delicious!
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Today I made some butter chicken curry but added sauteed broccoli, jalapeno, and green bell peppers to the mix. Also taking equates one daily multivitamin pill after my meals. And I'm lifting with my 8lb dumbbells. My arms and legs don't feel sore today so far so good.
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Keep up the strong dietary choices. I would recommend getting a Vitamix and making a fruit smoothie with some veggies thrown in several times a week. Good eating habits can be as simple as only buying nutritious foods and superfoods at the market or supermarkets
You can gain a lot of muscle and lose a lot of fat if you hit the gym regularly, plan and prepare for your nutritional needs to be met in 1-2 meals. Especially if you keep your "feeding window" to roughly 5-6 hours and then fast the other 18-19 hours of the day. You'd probably get ripped in the span of a year Tay, just strictly adhere to the Intermittent Fasting routine since you have a physical job. As long as you trained consistently before or after work I could see it happening with the right diet
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Hey guys, wanted some advice.
Been getting back into fitness and finally lost the covid weight, been upping the protein and reducing sugar.
Just wanted tips for muscle gain.
Currently going gym 5 times week, reps and sets are 6-8 with 4 sets.
Seeing good weight reduction and definition gain but need help with bulking muscle. I am 40 so may be an issue with age, but don't want to give up on muscle gain until I try everything.
Appreciate any advice
Been getting back into fitness and finally lost the covid weight, been upping the protein and reducing sugar.
Just wanted tips for muscle gain.
Currently going gym 5 times week, reps and sets are 6-8 with 4 sets.
Seeing good weight reduction and definition gain but need help with bulking muscle. I am 40 so may be an issue with age, but don't want to give up on muscle gain until I try everything.
Appreciate any advice
DonDonDonPata
Bridge Burn Man
Make sure to do some tendon work if you're lifting a lot. Not only does it stretch you out and keep your joints limber, but it build up your tendons and joints which (over time) lets you lift heavier.
look up "weighted stretching", check out an old school spring chest stretcher and order one (they're cheap), get some gym rings. Oh and get a jump rope and keep up on the cardio.
If your main avenue for muscle gain is lifting, then you'll want to put some time into supplementary stuff.
You can bulk muscle with time under tension or with heavy lifts, and in either case weak tendons will hold you back, sometimes in the form of an injury or sprain.
Also creatine every day to give your bulk some extra help. Creatine improves muscle water retention which means bulk.
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@Yawnson
1. Quality sleep and rest, 7-8 hrs sleep
2. Great dietary habits, hit macros each day if possible, vary diet and meals from time to time so eating doesn't become a total chore
3. Progressive overload + great program
4. Compound lifts or movements / use dumbbells and barbells
5. Full body 3x per week
6. Warmup and and cool down each workout
7. Steam room or infrared sauna
8. Creatine, drinking water around the clock
9. Dedicate one day per week for either full body massage or at least hit all the major muscle groups with a foam roller or lacrosse ball
10. Visualize your ideal physique and take some time to think about the areas you want to pack on more muscle. I prefer doing this because naturally I begin to think about what I can do better both mentally and phsyically next workout to perfect my form and each set for those exercises
Pro tips
-Make time for a swimming session at least once every couple of weeks
-Fit in a small amount of isolation work for neck, traps, rotator cuff, forearms, arms into your program. Compound movements over all though, those will always do the trick
-Include farmer carries aka farmer walks into your routine
-Twenty minutes of sun expose per day with all the protective gear (sunscreen, sunglasses, hat, etc)
1. Quality sleep and rest, 7-8 hrs sleep
2. Great dietary habits, hit macros each day if possible, vary diet and meals from time to time so eating doesn't become a total chore
3. Progressive overload + great program
4. Compound lifts or movements / use dumbbells and barbells
5. Full body 3x per week
6. Warmup and and cool down each workout
7. Steam room or infrared sauna
8. Creatine, drinking water around the clock
9. Dedicate one day per week for either full body massage or at least hit all the major muscle groups with a foam roller or lacrosse ball
10. Visualize your ideal physique and take some time to think about the areas you want to pack on more muscle. I prefer doing this because naturally I begin to think about what I can do better both mentally and phsyically next workout to perfect my form and each set for those exercises
Pro tips
-Make time for a swimming session at least once every couple of weeks
-Fit in a small amount of isolation work for neck, traps, rotator cuff, forearms, arms into your program. Compound movements over all though, those will always do the trick
-Include farmer carries aka farmer walks into your routine
-Twenty minutes of sun expose per day with all the protective gear (sunscreen, sunglasses, hat, etc)
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Cool thing I also read about creatine in some studies is good for Alzheimer's prevention
Amazing answer, thanks!
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Incorporating more meats in my diet. Can stretch a couple meals worth of Ground beef patties.
Can stretch a couple meals worth of Ground beef patties.
DonDonDonPata
Bridge Burn Man
Incorporating more meats in my diet.
Don't forget eggs, my man. And if you do a daily protein shake, or coffee/tea, or whatever, mix in some beef gelatin and raw cacao powder (and creatine)
Asmonius
Member
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Poverty meal pro tip! Try some ground pork over ground beef
Pork is cheaper than beef and pork burgers taste good too. Also good for Tacos
Dry (bagged) beans are also a really cheap way to add protein and fiber to a meal. They take a long time to cook (90m to 2h) and need to be soaked beforehand, but you can start them before a workout and they'll be ready when you're finished.
Yeah I pretty much stopped eating pork all together. Beef and fish only.
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Set up a little home gym area in my basement recently and its been nice
cryptoadam
Needs a Spellchecker
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So working on dropping the belly fat. Down 4KG. Slow and steady. I do 4 days of cardio and then switch to 3 days of weights since I want to keep some.muscle. I have a gym in my building so I have been doing weights for a while but my diet is crap so I was getting a huge belly. Like big.
Its all about the diet. You can't outrun a bad diet and it's so true. Even though I was hitting weights 4 or 5 times a week I wasn't losing fat. So I decided to switch it up and focus on eating less calories. And it's been working. I get discouraged sometimes after weighing myself and not seeing a change but it's a marathon not a sprint. Ya it took from September to now to drop those 4 or 5 KG but again it's a journey. Just gotta keep at it and keep consistent.
Its all about the diet. You can't outrun a bad diet and it's so true. Even though I was hitting weights 4 or 5 times a week I wasn't losing fat. So I decided to switch it up and focus on eating less calories. And it's been working. I get discouraged sometimes after weighing myself and not seeing a change but it's a marathon not a sprint. Ya it took from September to now to drop those 4 or 5 KG but again it's a journey. Just gotta keep at it and keep consistent.
JORMBO
keep your enemies close and your franger closer
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I started mine with a bench and some dumbells 3 years ago. Now I have all the equipment I want. It is fun to slowly build up a gym.
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Depends, if you have alot of crap in the gums, may need to get a good cleaning first before the inflammation goes down, of its not too bad, should take like a week or two
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It still stings when I brush but the bleeding has stopped. I feel so much better in general now maybe that was the source of my misery. My eyesight has improved too and I can actually concentrate on stuff
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It still stings when I brush but the bleeding has stopped. I feel so much better in general now maybe that was the source of my misery. My eyesight has improved too and I can actually concentrate on stuff
How'd you get your eye sight to improve?
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Idk if it's related or not but this past year ive had some serious eye strain and it's been hard to focus on anything. It seems to have been significantly reduced now
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So, happy to say, went from 236 lbs over the last year to 196, plus a massive amount of muscle gain. Was worried about being 40 and not be able to get results, but it's def possible, especially seeing stuff like RFK lifting in his 70s.
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Anyone use any apps for lifting and for customizing and tracking workouts?
For the last couple of years, I've mainly been using dumbbells in the garage, but I just built a power rack in the gym. I'd like to actually come up with a decent workout routine that I can do 4/5 days a week for the equipment I have.
For the last couple of years, I've mainly been using dumbbells in the garage, but I just built a power rack in the gym. I'd like to actually come up with a decent workout routine that I can do 4/5 days a week for the equipment I have.
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It's been one week now since I fully quit drinking soda and only drinking tap water and it's been surprisingly easy. I don't have any urge to drink like I thought I would.
In case you do get the urge, mix sparkling water with a bit of juice that has as little sugar added as you can find. I liked to make lemon/lime-ade soda water for 7up or Sprite cravings. For everything else grape and even cherry juice did the trick for me all those years ago when I cut down on sugar and quit both soda and any candy but dark chocolate.
Every once in a while these days, maybe twice a month, my wife and I will enjoy a can of a healthy soda alternative "OliPop". But we eat pretty healthy otherwise and I train as an athlete so we can afford to treat ourselves like that since we don't have any bad addictions. Wouldn't recommend if you're still in the process of fixing your health and cravings. Stick to the soda water and juice trick until then.