Ask HN: What are your health and fitness goals?
What diet, stress, or fitness goals do you want to reach in the short term (within 3 months)? Have you been doing anything about it, and if so, how consistently?
2. 22:00 5k
3. 50 unbroken double unders
I strength train 3 days a week with Greyskull Linear Progression with a bunch of additional exercises. (the gist of what it is here http://strengthvillain.com/forum/viewtopic.php?f=9&t=89).
I have been at it for about 4 months and I feel the best I have ever felt, and I have an unreal amount of much energy, so much so it is starting to make sitting at a desk for 8 hours unbearable.
Glad you're seeing progress with the Greyskull Linear Progression! Sounds interesting -- I'll take a look at it.
I'm actually much closer to novice with those than my OHP/BP, which are very far behind.
I have the opposite problem. My squats/deadlifts are way behind my OHP/BP, but its largely because I'm afraid to lift heavy. I'm squatting less than half as much as I used to 5 years ago, but for more reps.
I think that's normal... At least I'd like to think so as I'm on the same boat. (and for me it's that squatting and deadlifting are FAR ahead).
We definitely started with a different base level of strength if you are intermediate already! Have you been following the 5/2.5 increase strictly?
I recommend the program because its really simple. I haven't tested it against other programs' results but this one seems effective.
Are you running on rest days or doing a combo?
I think some of the conditioning exercises, such as jump rope and burpees, have been making the biggest impact on my times
2. Deep Breathing - I’m trying to meditate, but my mind wanders after a minute or two. Trying to fight off the countless notifications, chrome tabs, noises, etc that have shortened my attention span. Goal is to hit 10 minutes of focusing on nothing.
For 1, there's no nice way to say it but... are you overweight? Overweight people are much more likely to have issues with back and knee pain, so losing weight could help (in addition to the other health benefits). Really though, it sounds like you should see a doctor about these problems.
For 2, have you tried listening to guided meditation? UCLA's Mindful Awareness Research Center[1] has put out some good tracks. I recommend starting with [2] and [3]. If you prefer a male voice, Sam Harris has recorded some guided meditations as well.[4][5]
Also, I think it's best to avoid result-oriented self-improvement goals. Instead of "meditate with no distractions for 10 minutes," try something like, "meditate three times a week." It's a similar story with exercise. Instead of "run a 5 minute mile", just try to run three times a week.
1. http://marc.ucla.edu/body.cfm?id=22&oTopID=22
2. http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3
3. http://marc.ucla.edu/mpeg/02_Breath_Sound_Body_Meditation.mp...
4. https://soundcloud.com/samharrisorg/mindfulness-meditation-9
5. https://soundcloud.com/samharrisorg/mindfulness-meditation-2...
2. Hmm, habits instead of goals does sound more reasonable. You're in a constant state of failure until you meet specific goals, which is more stressful and counter productive.
Thanks for the links! I will definitely try them out. Been looking for a good soundtrack to meditate too, and chillstep hasn't been working :p
Kind of an esoteric title, but the book is filled with outstanding information and actually specifically addresses the standard MD diagnosis of inflexible calves and how to really drill down to the root cause. Definitely worth a read. Good luck and congrats on setting self improvement goals!
Instead of trying "passive solutions" (new desk chairs, standing desk, etc.), I'd try to actively strengthen your core and correct imbalances through stretching.
Here is a link that may be helpful: http://www.t-nation.com/training/trouble-with-the-tilt-corre...
Thanks so much for the link! Haven't tried most of the exercises recommended here, and I'll give anything a shot at this point.
I've also never really understood when trainers say to activate, use, or strengthen your core. I do tons of advanced-level ab exercises, but my abs are never activated for my posture. My gut kinda sinks in when I slouch forward. Is it just bad habit?
And, as other's have pointed out, a wandering mind is part of meditation. The beneficial part of meditation comes from that act of noticing your wandering mind and bringing it back to focus.
Makes me think that the quantitative self movement is a bit misguided. Lots of health problems can be solved with emotional therapy, not by easily measurable tests.
I am skeptical though. "Mind over Matter" techniques don't seem very practical after spending years in the physical world stretching and massaging. Do the techniques Sarno recommends help correct slouching?
A firm surface gives you more support in the night, and arch supports (if you have low arches) help you absorb shock better.
I'm not giving medical advice but once you've ruled out scary possibilities for lower back pain (rare but serious) the single most effective thing is exercise to strengthen muscles of the lower back.
Proper diagnosis is also key. In my case, I had joint irritation from flat arches, and also tight hamstrings with a stronger side from sports. My back took a lot of hits over time, and my muscles would pull them out of place.
- Monday: Quads
- Tuesday: Shoulders
- Wednesday: Back / Abs
- Thursday: Hamstrings / Calves
- Friday: Chest
- Saturday: Arms
The hardest part, by far, is dieting properly. Eating enough protein consistently every day, and keeping carbs at a manageable level depending on existing goals (losing weight or bulking up). Also: consistently eating clean is quite hard -- it requires a lot of sacrifice: less meals out with the wife, less 'typical' foods, and it frequently makes going out with buddies for late night activities hard.
I've been doing this consistently for the past 2 years, and have been seeing great results though. Overall, I really enjoy it.
It's definitely challenging, but fun =)
Apart from that I've been doing calisthenics/bodyweight training way too irregularly throughout this year. It's mostly been variations of basic push-ups/pull-ups, squats and some isometric holds. Different numbers of reps and sets with practically no consistency with sessions per week. Sometimes four times, sometimes once a month at worst.
Although I can see (and feel!) the progress, I haven't paid even nearly as much effort into these hobbies as I wish I had. At least I've stopped drinking alcohol almost completely, same with cutting using sugar to the bare minimum and same goes for various flavours in foods I make. Actually making my own food from as simple ingredients as possible has been a huge win for me. Nothing beats experimenting and being creative in kitchen!
I'm still trying to pick up some form of meditation though and get back to doing Dual-N-Back (N=2 for me :)), although this is more about health and fitness between one's ears than their body.
I have found that I can stay in shape to run a 10k in the low 40's fairly easily; aside from running regularly and eating reasonably, I don't have to work particularly hard at running fast. But as soon as I get in shape to run under 40:00, I have to start paying more attention to sleep. I've pushed myself too hard a number of times, and ended up with bronchitis and pneumonia from not letting my body recover enough. It was always odd to turn in the fastest times in my life just as a serious bronchial infection was taking hold.
I have since learned to let a run or two go when I'm feeling tired, and sleep more that day instead. I wish you luck; running is such a great release from technical work, and is often a good source of breakthroughs on technical problems you're trying to figure out.
I've been going low carbs for a while with good success, but the second I have momentary weakness and cave, I put on weight so fast.
I'm the guy that makes Happy Scale. Glad to see it's been helpful to you. Would love to get a fellow HN-er's thoughts on what could be improved... if you have any, drop me a line at support@happyscale.com.
Russ
There was no way to track this, so I had to make it myself ... I decided along the way to make it so others could sign up as well. If you've got a RunKeeper, MapMyRun, or Strava account you can join in too at http://citystrides.com
The marathon is in 3 weeks, and after that I'd like to better round out my fitness (right now it's just a bunch of running with a few pushups and crunches here and there). Ideally I would do some weight training in the gym at work, and start taking swim lessons for the fitness, drowning-avoidance, and even social benefits.
I also need to strengthen my midsection. I've neglected strength conditioning for a while now, and I just feel weak and loose outside of running. I think I'm going to do a month-long core strengthening routine with my wife, and see how much that helps.
I'm not sure if I'm doing it correctly though, and it's tough to find people to help when so many of them are just quacks and amateurs. You often get "nutritionists" when you're looking for dietitians.
Swam a 30s for 50 LCM (long course metres) free the other day, which is the fastest I've gone in years. Feels great so now my goal is to get back under 1:03 for 100 LCM.
Exercise is so essential for life.
I want to incorporate more yoga and meditation in my routine. Definitely mediation and mindfulness to help with my current mental health state.
I am also looking for good online communities, tracking apps etc.
I've taken up powerlifting four times a week. I also walk 30mins on my lunch break each day. Over the last year I've gone from untrained to intermediate in all my lifts: http://www.exrx.net/Testing/WeightLifting/StrengthStandards....
Fred Beckey is one of my fitness heroes. He is 91, and I'm pretty sure he still climbs harder than I do.
http://tylerroemer.com/gallery/original/fred_beckey_yosemite...
I'm 24 so I don't know what's coming, but what's physically different about being 40 than 30? Did you exercise when you were younger with faster/more results? Just curious to understand how people progress at different stages in their lives.
Steps towards this include going to pole dance class at least once a week, if not more, doing the "pole crunch" exercise my teacher taught me to build some of the strength I'll need for this, and having a pull-up bar in my bathroom door, at which I try to do a few pull-ups most times I pass by it. I work at home so this can be several times a day.
I went from not-ever-talking to women to the opposite, whatever you call it.
My goal is to get delicious abs. I work out 2x a week. Totaling in 2 hours or cardio and 2 to 3 hours of weights.
Shallow, but honest, right?
2. 150kg Squat (5 sets x 5 reps)
3. 40km bike ride at avg pace of 30km/h
4. 15% body fat (currently 21-24%)
Been following beginner strength routine from www.stronglifts.com (3 days a week) and reading/looking to implement Lyle Mcdonald's booklet on Flexible Dieting (may give RFL a try for a boost).
For those who are starting with their fitness goals or want to get back in shape, I always recommend http://nerdfitness.com, great program with simple progressions.
I have a genetic disorder. Belly bloat is a common side effect. I am making progress, it is just slow. I have previously used hot peppers to good effect to work on this issue. I talked to a phd chemist about it and did some research. The capsaicin opens a channel in the cell membrane at lower than normal temps and helps flush out fluid. It is kind of a biohack for a body with a defective (different) cell channel.
I am not sure what else I can do.
Generally, activities that increase heart rate more would help with fat burn. If your doctor permits, have you tried jogging instead of walking?
I've also noticed that changes in my diet and exercise habits cause my weight to shift by a pound or two here or there before hitting a new equilibrium. I have to constantly shock my body every 2-3 weeks with new regimens to keep progressing.