Eating Healthy and Exercise

Relentless Power

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Jul 12, 2016
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But this is genetic, not professional, although sitting can aggravate it, I don’t think sitting causes it (DDD) per say, but I could be mistaken.
Zenithal was right about one thing, lower lumbar pain can be exacerbated by sitting for long hours (Especially being you’re a retired pilot, even if it’s not a factor here as you’re claiming). That Said, Not from my own experience, but from those I do know, I can tell you it’s a common attribute that a lot of officers actually experience from sitting in squads too long, especially when you add a duty belt that creates uneven seating. (Plus, if you add if that person is overweight, that also adds to lower back issues.)

But I do agree with you, some tendencies are just genetic traits/characteristics to certain default pain that you’re prone to experiencing, no matter what you do. The only real key is to ‘deal with it’ [There’s literally no other way to put that], is creating a ’Workaround’, stretching and ultimately coping with genetic pain that only you Know to manage.
 
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Jan-jan

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Feb 4, 2020
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A while back I was advised that breakfast was the most important meal of the day, so I started eating breakfast again and gained a few pounds. Now using the theory that it’s calories that have the most effect on weight at my age (67), I’m back to skipping breakfast, drinking a Slimfast style drink for lunch and then eating a regular dinner. I lost a couple of pounds in a matter of 5 days.
Love taking breakfast. The evening meal is good to eat less to sleep good.
 

BasicGreatGuy

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Sep 21, 2012
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In the middle of several books.
Take a look at Intermittent Fasting. It might work better for you.
Ok, so the Y is closed, no pool, no gym, and I went out on a 2 mile walk today. Within .21 miles I noticed a tender lower back, which stayed with me, for the rest of the walk, but actually seemed to ease up near the end of it. I’ve had degenerative disk disease, noticed since my early 40s, so I wonder if the tender lower back (more at the sides) is something that walking would help? I tend to think that walking if anything will hurt my back.


A while back I was advised that breakfast was the most important meal of the day, so I started eating breakfast again and gained a few pounds. Now using the theory that it’s calories that have the most effect on weight at my age (67), I’m back to skipping breakfast, drinking a Slimfast style drink for lunch and then eating a regular dinner. I lost a couple of pounds in a matter of 5 days.
 
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Relentless Power

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Take a look at Intermittent Fasting. It might work better for you.
Yup. That’s what I did when I was Cutting back in the beginning of December from a bodybuilding bulk. It really does work (I would go 14/15 hours w/o solids, water only), it’s not for everyone given if they have to eat by certain hours/other medical concerns, etc. My thoughts are, before anyone starts intermittent fasting, [Assuming if You do have a past history of health issues], definitely discuss it with your general doctor first to formulate a strategy plan.
 
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Huntn

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Take a look at Intermittent Fasting. It might work better for you.
Yup. That’s what I did when I was Cutting back in the beginning of December from a bodybuilding bulk. It really does work (I would go 14/15 hours w/o solids, water only), it’s not for everyone given if they have to eat by certain hours/other medical concerns, etc. My thoughts are, before anyone starts intermittent fasting, [Assuming if You do have a past history of health issues], definitely discuss it with your general doctor first to formulate a strategy plan.
So how do you time it? If you consider a night of 8 hours sleep, would this be one meal a day? And when?
 

Relentless Power

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So how do you time it? If you consider a night of 8 hours sleep, would this be one meal a day? And when?
So for me, my last meal would usually be around 7:30P, (Raw spinach/6oz Grilled chicken), from that point forward, I wouldn’t consume anything until about 2:30P the following day. There’s probably a multitude of ways of handling this, I didn’t want make it difficult, but that’s what Worked for me. But by that first meal at 2:30P, I wouldn’t gorge on anything, I still kept it moderate/healthy in terms of what I was eating to temper any cravings.
 
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BasicGreatGuy

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Sep 21, 2012
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In the middle of several books.
So how do you time it? If you consider a night of 8 hours sleep, would this be one meal a day? And when?

If you have a iPhone and or Apple Watch, there is a good app called “Zero,” that can help you keep up with how long you have fasted etc.

I am down to one meal a day and have taught my body to use it’s own fat stores as the primary fuel source, instead of carbohydrates.

As a beginner, 16/8 would be a good start.
 
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Relentless Power

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Being we are all primarily exiled from our gyms due to the pandemic, this is a great video of a bodybuilder (IFBB Pro Wesley Vissers) that I follow from the Netherlands that shared some ‘at home’ tips you can do with resistance bands to be dynamic with your workouts. Anyone can do these workouts from this video, all you need are some basic resistance bands with different weight capacities, which you can find from your local sports shop/retailers.

I know this video really opened up more ideas for me personally, Enjoy:

 
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Macsonic

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Sep 6, 2009
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So how do you time it? If you consider a night of 8 hours sleep, would this be one meal a day? And when?
If I may chime in, normally I would consume frequent smaller serving size meals. And during lunch and dinner, I would just eat at around 70% full. So far this has worked for me in staying slim. A heart surgeon once told me intermittent fasting may have pros and cons. Cons is having a high risk of Diabetes. But there’s also an article indicating fasting may lower the risk of getting Dementia or Alzheimer’s Disease. But a doctor once told me skipping meals may have a high risk of getting Alzheimer’s Disease. That our cells need a regular supply of nutrients. It's a mixed bag of opinions. I'll be doing some more readings on Alzheimer’s Disease.


In weightlifting at the gym, I would perform a Tri-Set or Quad-Set program with almost no rest going from one exercise to another different exercise. My fitness trainer told me this type of circuit training helps burn more fat and best for “cutting” or shredding and muscle endurance. It’s difficult to perform as you would make the heart work harder and over fatigue the muscles. The muscles are exhausted, depleted with oxygen and the heart is, trying to catch up to pump more oxygen and blood to the tired muscles going to the next exercise.
 
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Relentless Power

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Jul 12, 2016
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In weightlifting at the gym, I would perform a Tri-Set or Quad-Set program with almost no rest going from one exercise to another different exercise. My fitness trainer told me this type of circuit training helps burn more fat and best for “cutting” or shredding and muscle endurance. It’s difficult to perform as you would make the heart work harder and over fatigue the muscles. The muscles are exhausted, depleted with oxygen and the heart is, trying to catch up to pump more oxygen and blood to the tired muscles going to the next exercise.
Bolded:

On the flip side, your muscles still need adequate recovery in between sets (Which would be contingent how you rotate working one muscle group before you move onto a different muscle group), otherwise you’re looking at a higher risk of injury as well. I agree that exertion to fatigue the muscles helps stimulate muscle growth/increases blood flow to that specific muscle group, but you take the risk of ‘over exhausting’ muscles/tendon‘s, and you put yourself at a higher risk for injury, which is something that your trainer probably should’ve explained to you. What your trainer said is accurate, but it’s more important to monitor what your body is telling you versus doing an exercise that ’Your trainer said you should do.‘
 
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Macsonic

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Bolded:

On the flip side, your muscles still need adequate recovery in between sets (Which would be contingent how you rotate working one muscle group before you move onto a different muscle group), otherwise you’re looking at a higher risk of injury as well. I agree that exertion to fatigue the muscles helps stimulate muscle growth/increases blood flow to that specific muscle group, but you take the risk of ‘over exhausting’ muscles/tendon‘s, and you put yourself at a higher risk for injury, which is something that your trainer probably should’ve explained to you. What your trainer said is accurate, but it’s more important to monitor what your body is telling you versus doing an exercise that ’Your trainer said you should do.‘
Hi Relentless Power. Appreciate your inputs and concern. :) In performing Tri-Sets or Quad-Sets, I only use very light dumbbells and barbells than the normal heavier weights I use. Proper form is key. And some of the circuit training I do are body weight exercises like Pull Ups, Hanging Leg Raise or Dips, with strict form and full range of motion. Proper form Pull ups and hanging leg raise movements do not place the lumbar spine at a vulnerable position. You’re correct that muscles need adequate time to recover before the next set, though my goal is cardiovascular fitness, stamina and for my body to adapt to prolonged muscle fatigue. Thankful to God that I’ve never had any injuries the past 13+ years. I would cycle my training alternately. Example, Sunday, Circuit Training, almost no rest. Monday Rest Day. Tuesday, traditional training with longer rests, heavier weights and so on.
 
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steve knight

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Jan 28, 2009
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with little to do I ride more. I usually get 120 to 130 miles a week I get 100 miles just commuting. but I got 208 miles last week. Best way to eat up spare time. too bad I have not been using strava all year I like how it keeps track of all ithe miles.
Screenshot 2020-03-25 at 7.32.39 PM.jpg
 

xthine

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Apr 29, 2015
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I go to the gym a couple of times a week for strength training and go to the climbing gym weekly, both are closed now. Since then I’ve started working out at home, running out of ideas so thank you [mention]Relentless Power [/mention] for the video. Have little equipment at home i.e. jump rope, old 5 lb dumb bells 10 lb kettle bell (tried to buy heavier ones last week but out of stock ), erg, I have a lot of resistance bands.

Hike with my dog and trail run on the weekends. That hasn’t changed including the packed tourists that still come to our rural community. Plan this weekend would be to hit the trails earlier to avoid tourists.
 

Relentless Power

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Jul 12, 2016
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I go to the gym a couple of times a week for strength training and go to the climbing gym weekly, both are closed now. Since then I’ve started working out at home, running out of ideas so thank you [mention]Relentless Power [/mention] for the video. Have little equipment at home i.e. jump rope, old 5 lb dumb bells 10 lb kettle bell (tried to buy heavier ones last week but out of stock ), erg, I have a lot of resistance bands.

Hike with my dog and trail run on the weekends. That hasn’t changed including the packed tourists that still come to our rural community. Plan this weekend would be to hit the trails earlier to avoid tourists.
Before I started lifting regularly in the gym in 2018, I worked at home for years. That was my preferred method primarily just to conserve time and I was able to supplement equipment over the years in my spare bedroom, which I converted into a full ‘workout’ room. Now I’m back to that same regiment, given we really don’t have a definitive timeline of when gyms in my city will open again.

Anyways, there’s so many different workouts you can do at home with just the basics with resistance bands, some lower weight dumbbells like you have, and a pull up bar. Really, that’s all you need, aside from committing to at least 30 to 45 minutes of focus.

What I use as well, I have resistance bands that have attached handles, and I use a ‘door anchor’ so I can actually do chest workouts or even add tricep/shoulder workouts.

I’ll post a photo later of my ‘resistant band door set up’.
 

I7guy

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Gotta be in it to win it
Gym is closed. Exercise went down the tubes. Ordered some bowflex equipment from Amazon with a 2 month delivery. Unfortunately I believe this is going to go into the summer and beyond. Going to start running again.
 

Relentless Power

macrumors Nehalem
Jul 12, 2016
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Gym is closed. Exercise went down the tubes. Ordered some bowflex equipment from Amazon with a 2 month delivery. Unfortunately I believe this is going to go into the summer and beyond. Going to start running again.
The delivery estimations from Amazon are crazy right now. I ordered a new floor heater for my garage, and just accessories alone are predicting May. (And I’m A Prime member FYI.)

Anyways, You know what I noticed over the holidays this year? I saw quite a few home gym marketing (Mainly on TV) that are really pushing to elevate workouts at home, like Peloton [Which is likely my next move], Tonal [Actually uses cables attached to a wall, where you can change the strength resistance], and ‘The mirror’, [hich is more of like an online competitive work out where you can see yourself and other participants.]

As much as Gyms will flourish again when the lockdowns are lifted, I think ‘Home gyms’ Will be kind of resurrected as the new ‘norm’ for some people moving forward, because we really don’t know what to expect in the future given fluidity of this situation.

but something that we all have in common, is there’s no better ideal situation than being outside with cardio and fresh air.
 

I7guy

macrumors Core
Nov 30, 2013
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Gotta be in it to win it
The delivery estimations from Amazon are crazy right now. I ordered a new floor heater for my garage, and just accessories alone are predicting May. (And I’m A Prime member FYI.)

Anyways, You know what I noticed over the holidays this year? I saw quite a few home gym marketing (Mainly on TV) that are really pushing to elevate workouts at home, like Peloton [Which is likely my next move], Tonal [Actually uses cables attached to a wall, where you can change the strength resistance], and ‘The mirror’, [hich is more of like an online competitive work out where you can see yourself and other participants.]

As much as Gyms will flourish again when the lockdowns are lifted, I think ‘Home gyms’ Will be kind of resurrected as the new ‘norm’ for some people moving forward, because we really don’t know what to expect in the future given fluidity of this situation.

but something that we all have in common, is there’s no better ideal situation than being outside with cardio and fresh air.
Looking forward to seeing your resistance band setup. We bought a pack from amazon, which came in a few days. Going to start with them.
 

Relentless Power

macrumors Nehalem
Jul 12, 2016
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@I7guy

[Pictured below:The bands/handle attachment/door anchor is all made by the same company, called ‘Go fit’. Quality, you pay a little bit more, but the Materials and bands are more premium than your normal ‘stretch‘ resistance bands.]

So what you’re seeing here, is the ‘door anchor’ that’s wedged between door and frame. The resistance band obviously circulates through the loop with the attached handles and now you can start doing chest flies (Or tricep/bicep/shoulder exercises) Different bands have different weight increases, that particular one is 40 pounds. Which, you can add additional bands through the door anchor loop to increase the weight. So that particular one set up is 40lbs, but I could essentially add a 20 pound band that would Increase the resistance


D1865D22-F79F-4418-9633-F6468A63EB1D.jpeg



I have bands that range from 20Lbs up to 80lbs. You’d be surprised how hard even a 60lb band is to pull with the resistance against you.
8D836AFB-53CA-462C-B467-EC0290C3E06D.jpeg


The handles are ‘a must’ and will dynamically change your work out/grip structure with the resistance bands. Also photoed, is the ‘door anchor’, which completes the whole ‘band Ensemble.’
F53F1DD1-9199-4DFC-8128-E22D78DFECE9.jpeg


***************
Pro tip:

Anytime you’re doing a ‘band workout’, make sure you’re squeezing the muscles and not just going through the motions, that way you’re contracting the muscle, but you’re also forcing blood flow, which adds to the difficulty of the work out.
 
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Macsonic

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Sep 6, 2009
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What I use as well, I have resistance bands that have attached handles, and I use a ‘door anchor’ so I can actually do chest workouts or even add tricep/shoulder workouts.

I’ll post a photo later of my ‘resistant band door set up’.
Resistant Bands are great alternate tools to barbels and dumbbells. They’re not expensive, space saving, easy to setup anywhere. At home, I use resistant bands on squats and lying leg raise exercises.
 

I7guy

macrumors Core
Nov 30, 2013
21,648
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Gotta be in it to win it
@I7guy

[Pictured below:The bands/handle attachment/door anchor is all made by the same company, called ‘Go fit’. Quality, you pay a little bit more, but the Materials and bands are more premium than your normal ‘stretch‘ resistance bands.]

So what you’re seeing here, is the ‘door anchor’ that’s wedged between door and frame. The resistance band obviously circulates through the loop with the attached handles and now you can start doing chest flies (Or tricep/bicep/shoulder exercises) Different bands have different weight increases, that particular one is 40 pounds. Which, you can add additional bands through the door anchor loop to increase the weight. So that particular one set up is 40lbs, but I could essentially add a 20 pound band that would Increase the resistance


View attachment 901625


I have bands that range from 20Lbs up to 80lbs. You’d be surprised how hard even a 60lb band is to pull with the resistance against you.
View attachment 901626

The handles are ‘a must’ and will dynamically change your work out/grip structure with the resistance bands. Also photoed, is the ‘door anchor’, which completes the whole ‘band Ensemble.’
View attachment 901627

***************
Pro tip:

Anytime you’re doing a ‘band workout’, make sure you’re squeezing the muscles and not just going through the motions, that way you’re contracting the muscle, but you’re also forcing blood flow, which adds to the difficulty of the work out.
This was most informative and appreciate the info. I'm going to be ordering some additional resistance bands (with handles) and see if they can actually get delivered in some reasonable amount of time.
 

Relentless Power

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Jul 12, 2016
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This was most informative and appreciate the info. I'm going to be ordering some additional resistance bands (with handles) and see if they can actually get delivered in some reasonable amount of time.
If you don’t find them online, if you have a sporting good store that stocks exercise equipment, you probably can find them there. As I mentioned, (as you can see the price tag above), they’re a little on the pricey side, but they last longer and are of higher quality, and you can do so much more with the handles, And the ‘door anchor’ is a game changer.
 
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I7guy

macrumors Core
Nov 30, 2013
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Gotta be in it to win it
If you don’t find them online, if you have a sporting good store that stocks exercise equipment, you probably can find them there. As I mentioned, (as you can see the price tag above), they’re a little on the pricey side, but they last longer and are of higher quality, and you can do so much more with the handles, And the ‘door anchor’ is a game changer.
Ordered these Bands online for delivery mid-April. The bench From bowflex should be here this week. We are waiting for shipping confirmation of the weights.
 

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