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Exercise
Kotishka
Veteran
Hello.
I want to become stronger and I'm looking at ways to train my body without going to a gym as I'm trying to be as frugal as possible.
What are your training routines? The reason exercise has become to me important lately (well, it should be to all of us) is that I was facing some health issues derived from sedentary lifestyle and poor diet.
I've lost quite a lot of weight (from 120kg to 91kg) and I would like to add some muscle as my doctor recommended me to continue lifting weights but I cannot afford a gym not any equipment where I am at currently. My target is to be around 80-85kg. I am also trying to incorporate Qi Gong and Yoga. Particularly this routine:
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Comments
I've been exercising about every day for a long time. For weight loss I have found that diet has more effect than exercise, but exercise has a better effect for the mind/body than diet does. So both are very healthy but in different ways.
If you can go to a safe area that's nice to go running in then that would cover cardio. I'd say invest in running shoes. I am forced to because I developed plantar fasciitis but it's in remission since getting proper shoes. Start slow to see if your body adapts to running. Some days vigorous and some days recovery.
I also do stretching with breathing at home. Some stretches I took from: sports practice, kung fu practice in the past, and some I made up. And then to build muscle: stomach: crunches, leg kicks on back. Build legs: squats without weight, calf raises on a step, walking leg lifts (kick and catch your foot with your hand and take a step). Build arms/chest: push ups.
For diet try eliminating the highest calorie indulgences and find ways to indulge that are less calorie like for me chips and salsa or bread and hummus. I've developed diabetes despite working on my diet probably because of my medication, and I've also had to work on carbs counting as well as calorie counting.
Thanks! But I do think that dieting can be also great for the mind/body. Learning to cook, getting in touch with the ingredients, their nutritional value, and also being able to treat yourself... I have a rule of ONCE a month to indulge in my favourite cheesecake.
I should add I have poor knees so running/squats are a big now. However, there is a swimming pool I can use! I would go to the ocean but lately there are lots of news of too much poop water being thrown at it.... makes sense though...more people + no investment being made in the necessary infrastructure = more poop being produced and thrown...
I have a physical job so I don't really work out. But what I do when I have time off to avoid being sedentary is make sure I get up once an hour and do something around the house for at least 5 minutes to get the blood circulating again. Often I'll get into something and its more than 5 minutes of activity. I like taking walks too.
For diet I gave up adding Truvia, a zero calorie sweetener to my tea (I'd have 2-4 cups a day) and changed nothing else about my diet and I went from hovering around 190lb to 180lb. So its more than simply calories in/calories out. I'll also cook a meal on Sunday for the whole week and just eat it everyday. Its hard cooking for one person with portions and everything, plus its less work and easier to commit to eating well even when you may be tired. But eating the same thing everyday for a week isn't for everyone.
Losing 30 kg Kotishka, wow, good for you!
You could get a Kettlebell (we call it Gyria). It's just one weight, but you can do very many exercises with it. My cousin and friend swear by it. I tested it only for a few minutes, but could immediately see that, yes, depending on how you lift it, you can target many various muscle groups.
Then there is calisthenics. I find it better and more fun than lifting weights in the gym. I use the 'Home Workout' app. It's free and tells you exactly what to do, completely guided. Not sure about the knees, but you could just skip those exercises or maybe there is the possibility to 'tell the app' (not sure).
I applaud your health efforts. Keep us posted!
@person Could you share that meal or do you alternate week by week? I don't mind eating the same thing everyday. I assume you are very busy during the week and this meal prep is ideal for your schedule. I am drinking black tea in the morning and having a very light breakfast. I used to eat a lot...and when I mean a lot I mean.... lots of bread.....cheese....yoghurt.... in big quantities...followed by chocolate...fried chicken..fast-food....pizza...and then probably the same for dinner. Once I cut all of that out and started eating clean (no ultraprocessed except once a month, dark chocolate with high % cacao as a sweet treat every now and then) I dropped weight like crazy. I'm also a big fan of walking and I have begun to go on walks without music or any external stimulation.
@marcitko I do have a gyria! Don't ask me why...and it will be put to use now! I will definitely chec the app you mentioned. Regarding calisthenics, there is a calisthenics park but I'm very shy and seeing all the jacked up dudes and people walking around and going to the beach makes me very self-conscious. Argh...talking about problems regarding too much "self"...
Peace!
There are exercises you can do which use only your body weight as resistance, and it is very possible to get properly fit using these. Pilates is one such system, but a fairly lightweight one. I vaguely remember seeing some others which were more intensive, but I never looked very deeply into it.
I cycle through a couple dozen recipes and I'll add or drop one occasionally. Diet recommendations often change, but I think Michael Pollen's basic advice hold's pretty constant, "Eat real food, not too much, mostly plants".
Also to add, the bit about getting up for 5 minutes every hour has some science behind it.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
Great success!
there is a calisthenics park but I'm very shy and seeing all the jacked up dudes and people walking around and going to the beach makes me very self-conscious. Argh...talking about problems regarding too much "self"...
I hear ya. But, you know, we don't necessarily have to endulge such things if we know they don't serve us. I'll make you a bet: after 10 times, the shyness in the calisthenics park will go from strong to mildly uncomfortable, and after 20 times you'll realize you're not even thinking about it.
I also think @Kotishka at 91 kg down from 120 kg most of the hard work is done, and you actually look pretty healthy. Keep that in mind while visiting the callisthenics park. The rest of it is becoming actually fit and lean, I went through a similar process when I was in my late thirties. Unfortunately I couldn’t keep the weight off entirely, some of it crept back on after a number of years, also through health issues and medication use; it has something to do with the way your fat cells work I read.
I can barely do a pull-up. I wish I had like one of those training buddies that knows what to do...you know, like that friend who is good with tools?
You could start by just walking. If there is a hiking trail through the woods that would be great, but if necessary you can walk on the streets through your neighborhood. Distance and speed can increase naturally as you increase fitness.
Hi Zorro! I am doing some epic walks following the path built right next to the ocean. Unfortunately, not much vegetation here but I could scale the summit from any of the local volcanos here.
I will share the views once my fitness improves a bit more. For now, I will stick to the flat ocean road.
Thank you all!
I been watching a lot of videos regarding fitness and this dude basically said to stick to these:
Everything is working quite well. The formula of long walks, intermittent fasting (two meals and no (or light) dinner) and dieting is working pretty well. I am sticking to turkey for meat, sometimes chicken.
I have revisited the plant healing thread and was watching Joe Rogan's interview of Michael Pollen and pretty good advice and information there. I after entered the plant-based diet rabbit hole.
On a small note, thank goodness I'm not that into coffee. I sometimes drink one cup of black tea in the morning and then stick to rooibos or an infusion (infusión in Spanish, maybe I translated this word wrong).
About pushups, pullups, dips... Meh. Still lazy about that. I am trying to get my 10minute Qi Gong routine going first. I usually do it after my morning zazen. I find it more fun. I was considering on "rucking" but the equipment is quite pricey. I'm on a "don't buy anymore stuff, get rid of stuff you don't need" phase and I found this as another trap that would make this endeavour even harder.
I’ve been seeing a lot of advertising of tai chi for weight loss and fitness, no idea if that works well but there are various apps for it.
Superb news @Kotishka. I had a very healthy and sporty phase so know the benefits 500%! Keep it up champ!
Re the sports, walking is certainly excellent and the most underappreciated sport. As for the rest, I'm sure you'll stumble upon something that inspires you. There are no good and bad sports. Just ones we find enough satisfaction and joy to do long-term and ones we don't.
My life right now is somewhat related. I'm getting old (52) and do physical work. I really can't complain too much, because my body is in pretty good shape for 30 years of this stuff. But with age my body really doesn't recover as good as it used to, evenings and weekends just don't cut it anymore. Work slows down in the winter and I really became aware of what it felt like to be rested, which it seems I hadn't been getting to for a while.
Anyway, I started taking supplements to help out and hopefully get me to retirement. I'm still working it all out but I'm taking creatine and added protein, bought some whey but will be switching to a combination of pea and rice protein. Also taking fish oil and a post work recovery that has BCAAs and glutamine. And lastly, started taking a half dose of a sleep gummy with a small amount of melanin and the ingredient in tea that prevents caffeine from giving the jitters, enough to turn so so sleep into a good sleep.
Its still early days and I guess it takes a bit for things to click in but so far I do notice a difference. However, so far I've just ended up working harder and still hit my limit wearing myself out😒 , going to work on better balance there. Like I said, I haven't settled in on a complete mix yet, but it seems like it will cost me somewhere between $50 and $70 a month. Its a bit steep, but I work for myself so the more productive I am, the more I make, so it should pay for itself plus.
I'm also adding a 5 minute stretching routine for my low back and hopefully get cold showers back in the mix for reduced inflammation.
My frugal keep fit routine:
Walk (several steps) to computer and save the world by venting on Mastodon Social Media
https://fedi.garden/
More walking down stairs to have leisurely but healthy breakfast
It's a start...
My epic walks continue. Today I was chanting Namu Amida Butsu / Namo Amida Bu. I have been studying Pure Land Buddhism and, while I find it a bit too "Jesus, son of God, forgive me I have sinned", it does not disturb my zazen practice. Today it was a literal washing machine
After 10km walk, a kefir (unsweetened plain yoghurt) and 85% chocolate feels EXTRA delicious.