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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.