Health & Fitness • Page 155

I’ve always hated running but decided to get into it to get in better shape and to combat my summer seasonal depression. I only started a week ago but I’ve already noticed progress.

 

does anyone use an app/program for lifting/strength training that they like?

i use hevy for tracking and stuff but there's no programming/feedback at all

 

I use Fitbod - I like how it works and it’s relatively affordable but, and there’s many possible confounding factors (related to me) here, I do find it quite repetitive.

 

Are you looking specifically for something to provide programming? If so, I’d say knowing your goals determines your programming and you could go from there.

I just use a google sheet on my phone to track lifts because it allows me to lay out all my programming and modify as needed.

 

gymaholic

 

Has anyone been on a semaglutide or compound and haven't been miserable? I only know of a couple people on it and they're always sick and nauseous now. They sing its praises but constantly seem to have upset stomachs. One is using a compound from Hers. I think one is using wegovy? One of them has gotten pretty weak physically because she doesn't ever feel well enough to exercise or gain muscle (per her own self report). She's gotten pretty thin and is happy about that but seems sick frequently even tho she was prescribed anti nausea meds for it. Idk. I'll be honest, the lack of food noise and not constantly thinking about food and having my days revolve around food seems nice, but it's also important for me to be strong and exercise and idk if they're compatible goals? I guess I'd be curious if it's possible or if the ppl I know just take too high of doses?

 

I am starting a compound next week. Mine will be compounded with glycine to help with muscle loss so I’ll report back on how it goes. Kaitie has been on it for several months and she already has IBS so it’s hard to say if it’s done anything to her or not.

 

Been on Monjauro for like 2 years now for diabetes. Can confirm sick every day and hate life. Lost a lot of weight though and sugar is more manageable now. Wish I could get off of it

 

The only person I know who’s taken it dropped about a third of her bodyweight in four months and was miserable the entire time. Apparently she was so happy with how it was working that she toughed it out, but everything she told me about the experience sounded horrible

 

If I didn’t need it for diabetes I’d never take it again. Yes I’ve lost like 40 pounds because of it but also feeling nauseous every day is the worst. All of the digestive issues are the worst and it’s exhausting feeling that way. I used to love food and eating (which is probably what got me here) but now I dread it. Nothing ever sounds appealing and when I finally do have a craving for something I take two bites and I’m full or sick or both

 

I entered a 12 hour mountain bike race over the weekend, racing on my single speed bike. I ended up tapping out after 10.5 hours when my legs just wouldn't move any more. I spent just under 9 hours on the bike, covering close to 80 miles and climbing nearly 11,500ft in total. It was the hardest thing I've ever done, and only two of us were foolish enough to attempt it on a single speed.

I never want to eat another carbohydrate gel for as long as I live.

 

Really getting going on training for my marathon (Raleigh City of Oaks on November 2nd) but it's still so hot and humid here even in the mornings that the 2-hour+ long runs are not fun at all. 13-miler scheduled for Sunday morning.

Got a good schedule going with 4 dedicated runs per week (intervals, tempo, long, and recovery) plus 1-2 easy miles on strength training days if I have time and am feeling up to it. And, for the first time, a 3-shoe rotation: Saucony Ride for intervals and tempo, Saucony Endorphin Speed for long runs (and probably race day), and Saucony Triumph for recovery and those easy miles.

The next thing I need to do is figure out my nutrition on race day. Going to try some new gels - Huma, UCAN, and Maurten - to see if I like any of them. @Coonsatron (and anyone else): which did you use?

 

I personally use Maurten. It's biggest drawback is the price. I like that it's a hydrogel with no flavor, so you can take it at your own pace. You don't need water to follow it up. UCAN is good, but bulky to carry imo. There are some other good ones too, but Maurten works and tends to be offered now at most of the bigger marathons, so it just fits with what I am doing.

 

Thanks! I might try Maurten first to see if I like it - my biggest worry is the no flavor thing, but the flavors of most others get so cloying by gel 5 or so anyway.

It is a bit pricey, but honestly their marathon pack isn't too bad ($51 for 7 gels, 4 drink mixes, 2 solids, and a 500ml bottle).

 

I used SIS. They're pretty mild, flavor-wise, and often on sale on TheFeed.com. I like that they have a few different formulas; one that's just carbs, one that's carbs and salt, and one that's carbs and caffeine. I had one on hand each lap (which were about 50 minutes long) and chose what I felt I needed. It also made hydration easier because all I needed to drink was water; I was getting all my other nutrients from gels, bars, and Uncrustables.

 

The no flavor was odd at first, but once I took it on a run I realized I like not having the flavor. That is now a benefit to me haha. I would say next time you see them sold individually when you are out, pick one or two up and try so that you aren't committed to something that may not work for you.

 

Sis is also a good one that I have tried.

 

Makes sense. I've got some credit at Fleet Feet so might swing by there and see if they have any in stock to try.

 

Yeah, I would just grab a few gels you haven't tried and mix one of the new ones in with what you currently take.

 

Oh and I definitely plan to have my kids deliver me some Nerds Gummy Clusters during the race.

 

I'm recovering from illness and jealous of anyone able to exercise rn. Living vicariously thru u!!

 

Howdy yall.


Happy to say I have lost 50 lbs in the past 18 months.

Never thought I'd be able to say that, and it also didn't play out like I always envisioned it. There were definite peaks and valleys but overall I just have been tweaking my lifestyle and habits little by slowly the past year and a half, I feel great.

I just joined the gym again, i've been working out at home and just walking (sometimes jogging) at the park I live next to. I want to lift more and get stronger now as well as crank up my cardio game.

Anyone have some simple advice for developing a lifting routine? I get so overwhelmed with trying to plan it out. There's soooooo much info out there about how to do it.

I plan on being at the gym at least 5 days a week, its basically right next to where i live (a half mile away tops ). I have an app called fitbod which layed out a nice routine for me day to day. I guess i'm just not sure how I should break down what to work out and when.

Still want to lose at least another 30 lbs.

Any advice is appreciated.

Thanks!

 

i haven't quite had the same weight drop as ive been hoping (congrats on that!!) but have been lifting fairly consistently the last two years now. i basically am still using the same lift routines that i got from my three month personal trainer at the beginning of that time, just adding more weight as i go. if you're going 5 days a week, are you meaning 5 different lift days or 5 days total exercising including cardio? imo i would recommend (not at all a personal trainer here lol) one push day, one pull day, one leg day, and one combined upper body day with a cardio day as well. if you are trying to do 5 lifts with cardio mixed in but no actual cardio day, i'd say push, pull, legs, and then a dedicated shoulder day and a dedicated arm day.

i can show you what im doing but everyone is different etc. etc.

but most importantly that is an awesome achievement and congrats again. hell yeah!

 

Congrats dude! That's a huge accomplishment. Way to go.

I'd be happy to offer some strength training advice. What's your background with lifting? Any experience with it?

In general: little and often over the long haul. Show up, lift some weights, try some new stuff, and repeat. Showing up and lifting consistently will beat literally any other approach.

If you're planning on hitting the gym five days a week and want something that's generally uncomplicated, something like this might work:
- 3 days a week, do standard workouts.
- 1 day a week, do some mobility/flexibility/tonic stuff - keep yourself limber and warm.
- 1 day a week, try a new lift or push a conditioning workout or shoot for a PR or something. Have fun.

As for a "standard workout", go for a mix of fundamental human movements (push, pull, hinge, squat, loaded carry). Learn how to do a bunch of different kinds of these movements and do something from each category each workout. Go for something like 25–30 total reps, so like 3x8 or 5x5 or whatever. Push yourself but not in a crazy way. Try bodyweight, machines, dumbbells, kettlebells, barbells, suspension trainers. Do complexes and conditioning challenges now and then. Show up, hit your lifts, go for a walk afterward.

Again, if you want to give more information about your experience already and what you're looking to get out of lifting, what you're familiar with, then I'm happy to offer more advice. @phaynes12 gave solid advice as well, and I'll echo that I'd be happy to share what *I'm* doing if you think that'd be good as a comparison.

(Most of the above advice is in line with the "Easy Strength for Fat Loss" program by Dan John. Dan John is a world-class coach and strength athlete and somebody I would highly recommend listening to for common-sense advice.)

 

One other thing I'd add is that the idea of training with "bro-splits"/bodypart splits really only became popular with the advent of famous bodybuilders in the 80s, and it's not really a great training approach for anyone who's *not* looking to compete as a bodybuilder. For most of the history of strength training, lifting with a full-body approach about 3 times a week (and then adding in other days with lower-intensity work, cardio, conditioning, etc.) has been the ideal, and that still seems to be the best approach for just about everybody. Focusing on big lifts, basic human movements, and variations is generally better than trying to min-max your lats and calves on separate days or whatever kids like to do haha