Fitness Thread

I see alot of threads for mental health but physical health is just as important. How do you maintain your routine and what do you do to stick with it?

I take a natural food sourced multi vitamin daily. Certain nutrients dont absorb properly in synthetic lab produced form such as folic acid which is different from folate or cyanocobalamin which is different from natural sources of B12. Folic acid in enough quantity can actually cause something called pseudo MTHFR polymorphism. I avoid prolongued sun exposure and I minimize use of chemical sunscreens because ironically chemical sunscreens have various skin cancer causing ingredients. If you need a sunscreen and dont mind it being thicker use mineral sunscreens. I avoid aluminium deoderants as that messes with hormones but I can't recall the mechanism how. I don't have an exercise routine currently.

>>30132 Can you share your diet? I've always been interested in taking my vitamins properly but never bothered to research their sources and make a diet myself.

Day A: stretching, 10x3 pushups, 30x5 elevated squats. Day B: stretching and dumbbells exercises. Day C: stretching, 10x3 leg raises, 3x10sec bridges, 2x1min plank on elbows, 10x3 reverse pushups. Since it's not so intensive and I'm not aiming to look like a bodybuilder, 1 day of rest for me is enough. It is also important to maintain proper posture while doing pushups and planks, which makes the exercise much harder. Pelvis must be elevated and head must look forward with shoulders being straight, not round. After every routine I also do posture exercises (https://www.youtube.com/watch?v=g-7ZWPCWv0U), cook myself 100g of "dry" oatmeals by putting them in boiling water and putting them after 5 min on the sieve to wash all the slime away, 2 boiled eggs and take it with salad or sausages. This is very cheap protein - 400 grams of oatmeals cost only $0.30 where I live and pack of 10 eggs costs around $0.60. Sets and reps were chosen based on how many exercises were enough for my body to give up. I'm aimed to be able to do pistol squats, diamond pushups and advanced calisthenic exercises, so my routine is not fixed and probably will be changed soon because I'm advancing. I don't want to go to the gym or waste money on gym equipment, so I do it with what is available to me. Since I've got noticeable progress and my legs stopped to give up after my routine of squats I started to add weight while squatting (putting on shoulders or holding a backpack with weight). My "dumbbells" are also nothing more but bags with canisters full of water. Generally I started to feel myself much better, stopped feeling like a disoriented vegetable, got my posture improved and improved my mental state, which is already enough for me to stick to it, so I don't have to do anything for it except for routine itself. My body also begs me to do any physical activity after a day of idling due to lactic acid being built up in muscles, which forces me to do exercises. I wanted to buy mass gainers/protein supplies but rejected this idea soon because it's not natural and my body will likely get back to the previous state after I stop buying the supplies, so I force myself to look for an affordable and always available diet which will allow me to gain weight and mass. Currently I'm 2 months into it, I also lead a journal with my progress, though I forget about it pretty often. It's also important to drink water (not coffee/tea) before routine, otherwise you will feel dizzy and will get fatigue on high blood pressure.

I bike everywhere. I realize now that I'm writing this that I never bike for fun, I'm always using it to get somewhere, but I always enjoy myself. I never really biked until I went to Holland - where normal people actually uses them for transportation. I was fascinated by how far I could go and how much I could see without a car. Even though the US is like kicking dead whales down the beach for biking by comparison I enjoy finding all the different ways there are to get where I'm going. The beauty of traveling by bike is twofold: 1. I have pretty low resolve so if I try to force myself to exercise I usually give up, but with bicycling once I set off somewhere I can't give up. I've either got to get there or turn around and go all the way back. It's a naturally correcting system. 2. If I use the bike to go somewhere I would have gone anyway, I get "reimbursed" the time it would have taken me to get there by car. For example, it used to take me 20 minutes to commute to and from work by car (I lived super close), and on the bike it took me 30 minutes. In other words, for an extra 10 minutes out of my day I could get 30 minutes of exercise. I hate the gym, it feels like a huge time suck. And like I said, my resolve isn't that good, but I've gotten to the point that I feel guilty if I drive somewhere when I could have taken my bike.

>>30133 To clarify I have a multivitamin supplement from Costco that has vitamins extracted from food sources not that I have a strict diet I eat It would be quite time consuming to plan my diet very entailed as to precisely figure out exact nutrients especially when guidlines are actually just general estimates and every individual's needs probably varry.. My actual diet is more like junk food and health food hoping it balances out. Too depressed to cook too so a lot of it is just microwave stuff like Healthy Choice Power Bowls which IMHO taste quite good. A lot of food these days unfortunately is fortified with synthetic vitamins, not to say that all synthetic vitamins are bad though. Some years back I started minimizing consuming food with high fructos corn syrup and lost weight during that time. Most zero calorie sugar substitutes are also quite bad for your weight and some bad for health in general. Only ones I haven't yet seen evidence of weight gain is stevia extract and monk fruit extract. Also for the record frozen food is about as nutrient rich as fresh unless you're buying from a farmer's market or something like that in which case that's better. As for cooking methods to maintain most nutrients raw is best except if we are talking meat or mushrooms or vegetables and fruits that are required to be cooked for other reasons, followed by steamed and microwaved. Despite some claims of Karens out there microwaves don't do much to destroy nutrients. There is only a small number of types of nutrients that is damaged by microwaves if i recall correctly but I don't recall which if any. Why microwave is among best along with steamed is heat intensity and cool time. Higher the heat the longer the time the more nutrients get destroyed so you want to cook at minimum temp and times. I'm no health nut so all this is just barely skimming the surface. There is a huge amount of things to cover for healthy eating.

How do I gain strength for pushups? Will dumbbells work? I've been for a few months doing several sets of squats with no problem as well as sets of minute and a half planks. But when I try to do a push-up in correct form, my body gives in, how do I fix this?

Powerlifting 3-4x per week, run 3 times a week, plants only diet. Been working great for 6 years now.

>>30150 >How do I gain strength for pushups? I guess you just have to do more pushups everyday. >But when I try to do a push-up in correct form, my body gives in, how do I fix this? See above. Even if you're going to start with just 10 half-assed pushups, your body will adapt and you'll be able to do more pushups everyday.

>>30154 I stopped doing 'half-assed' pushups once I realized I couldnt do them in the correct form, but I guess what youre saying is even if they werent correct, they would still help?

>>30150 Do assisted pushups or inclined pushups with bigger and bigger angle

>>30156 >>30150 Also breathe, you need to learn how to breathe Do 5 to 10 minute breaks between sets where you breathe heavily

I used to do a lot of cardio when I was younger but I stopped when I was going through high school. For 10 months now I have kept a consistent schedule for calisthenics, main reason I can stick with calisthenics is that its something similar to what I have done in the past but different enough that it entertains. I originally started it just for back health as I have multiple back problems that I barely feel now because of the exercise. It was so bad that it would not allow me to even walk for more than a hour without being in intense pain. I have also noticed a mood increase out of this so its also helped with my overall mood. I aim to get rings soon to increase difficulty of exercises as I have body goals that I someday want to reach. One thing I would say is experiment with many different things and find what sticks with you. No type of exercise is perfect and all have their own negatives and benefits. You may not feel great at the start but your body will start to feel stronger and more in tune with yourself. Without it you are missing out on large mental improvement possibilities imo. You don't have to go all out just make sure your body moves around regularly to keep your body in check. >>30150 Start with incline pushups and aim for something like 10x4. Progressively move onto harder pushups types as you get down the type you are on. Don't jump right to something you can't even do 10 of but something that is still a challenge. Being able to do easier pushups allows you to gradually improve and progress to harder variations. In the end if you can do 20 diamond pushups in a row then 20 standard pushups will be easy. You can make lots of progress by starting smaller and moving up. Only when you want to do something like 80+ in a row is when you have to do harder pushups to improve standard ones but thats for pushing your limits and most people wont have to worry about that stuff. Start small and improve through gradual increases. One thing I learnt to do is never do pushups as fast as you can but slow it down. Going slower puts your muscles under stress for longer rather than using bursts of energy. Hope you see improvements soon.

>>30155 One correct form push up is better than thirty incorrect. >>30150 If you are really struggling with push ups, since you did ask: Dumbbells can work if you would prefer it - Start small and don't feel pathetic about it, we all start small one way or another. Get some 2.2 kg / 5 pound dumb bells, do these: >Bicep curls >Triceps kick back >Bent Over Rows >Should Press >Press up (see bench presses) This seems like maybe a lot - This covers chest, shoulders, tricepts, biceps, and your back. You will want to learn the correct form for all of these, then do slow and deliberate 5x5. After you finish this, consume a little bit of protein or at least peanut butter so you wont have any stress on your body. Fun fact: if you just do those with dumbbells - You have pretty much a perfect workout for the upper body. Just don't skip leg day, which can really just be squats. Also, don't forget to stretch - For a quick stretch that covers everything, you can do radio taiso in 3m 14s and its good for warm up and cool down. Otherwise, just do five slow deliberate, correct-form push ups 2-3 times per day until it becomes easier (Want a specific time? Do it daily for a week.), then work your way up to doing sets of 5x5. After you can do 5x5 push ups, you can find guides online to help you hit 100 in a total set with relative ease. Another bit of advise, if you are overweight - You need to work on that using cardio and a good diet. Drop that sugar nonsense, it will help a lot.... Of course, lowering carbs is good: But if you are a fat sack of soykaf, snacks and garbage is too much. Don't even bother with strength training until you at least in the normal BMI range. (Not saying you are, considering you can do squats and planks: you probably aren't BUT I want to make sure anyone else reading this can also be helped out.) Don't be scared you will become some muscle-bound body builder either if you are worried about being able to do 100 push ups. I do about 100 push ups a day and I look like a relatively thin person. It takes a soykaf ton of effort to be a body builder. You will just be "cut" I guess some people call it. I'm trying to think if I am missing anything before smacking post.... That should be fine.

==>>30143== ======same, I live in a city with a very high rate of car ownership, and parking is scarce and expansive. Biking everywhere freed me from the need for a car, and I am able to save a lot of money on fuel, insurance and parking. I also started maintaining my bike on my own to save money on repair shops (if you have a flat tire they will swap out the entire tube instead of putting one of those stickers on it), If you have good resources on how to repair bikes let me know lain.

>>30140 >400 grams of oatmeals cost only $0.30 where I live and pack of 10 eggs costs around $0.60. I wish oatmeal and eggs were that cheap where I live. I eat eggs almost everyday.

>>30162 Wow, that's impressive you can go without a car entirely. That's hard to imagine for me. Still, a bike is freeing. I love not having to worry about parking when I ride downtown.

>>30173 It's not hard to be without a car in the city with everything being close together. I used to live in a city and done it myself by biking and public transit. Now I live somewhere where everything is at least 20 minutes away by car and am dependent on my car now.

All this talk of pushups. I started barely able to do 5 and increasing every few days got me up to 200 a day as much as 100 in a single go. I did two width positions too. I used handles because normal pushup position really screws with my wrists and if I dont use handles I use my knuckles.

>>30132 Mineral as in "mineral" refined petroleum oil or something like stone powder?

>>30143 I wonder if manual labor is beneficial to body fitness in a way walking and bicycling are. There are of course back-breaking trades of industrial era, but there are probably more ergonomic ways to pull weights in a warehouse or do some work we're accustomed with machines doing with no further questioning. Has there been any recent studies done on such topics? It kinda goes against modern automated dystopian capitalism zeitgest. I feel like 90% of developed world's population sits their ass all day, then goes to gym twice a week (if ever) or something, can't these two days be replaced with productive physical work instead, maybe a little bit of every day to develop different muscle groups? Or not using car or any sort of externally-powered transport for everyday needs pretty much solves all the fitness problems? My guess is thick thighs are the abs/biceps of the future lol. I know there are already existing silly projects like gym with dynamos installed in cycling machines or a weights-pulling system that stores potential energy in pumped water, is there anything more productive and down-to-earth, not looking like a simulacra?

>>30210 Live in a rural area and try to provide as much for yourself as you can. That will definitely do it for you.

Got a nasty bone bruise on my shin friday night from walking in the dark and banging my shin onto a heavy low wood cabinet. Is it safe for me to do my standard 1x5 trapbar deads and 2x(30 feet) trapbar farmer walks tomorrow/Monday morning (both of them w/ 115 lbs, yes I'm a total dyel noob, I know)? Or do I risk taking a trip to Snap City and fuarrrking my soykaf up, turning my shin bone bruise (most likely a subperiosteal hematoma) into a complete shin bone break/fracture? >With a bone fracture, all of the trabeculae in a region of bone have broken. But with a bone bruise, an injury only damages some of these trabeculae. It's also called a microfracture. An injury might cause blood to build up in the area beneath the periosteum. This causes a subperiosteal hematoma, a type of bone bruise. An injury might also cause bleeding and swelling in the area between your cartilage and the bone beneath it. This causes a subchondral bone bruise. Or bleeding and swelling can happen in the medulla of your bone. This is called an interosseous bone bruise. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=134&contentid=514