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Physical Fitness Help
- Thread starter DocRDS
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Hell, I’d guess my neighborhood has 100s of miles of sidewalks. Most of them have trophy wives jogging on them.
Sidewalks are seriously dangerous for cyclists. Cagers see cyclists on the sidewalk even less than they're looking for us on the road
M
And, we’ve got everything from kids, to Milfs, to bikes and e-bikes, skateboards, and rangers/sxs/golf carts using the sidewalks. They can be as busy as the streets.Stop riding where cars drive on sidewalks…
And don’t be a self important douche nozzle when you pull on your spandex shorts (not directed at mikeshaw2).
The majority of the walks, especially on the larger streets are wide enough for a Polaris ranger + leeway on either side.
Don’t hesitate to experiment. And what works for you might change over time.
For me, right now it’s low carb and intermittent fasting. Not quite strict enough to be keto. I can’t function properly without breakfast, so I don’t eat dinner. I know most people skip breakfast, but that doesn’t work for me.
I exercise in the morning, alternating between elliptical and kettlebell. 2 days per week on the elliptical I do heart rate intervals. I read on a few medical sites that HR intervals are good for men to lose midsection weight. After 4 months of HR interval, I haven’t lost weight, but I’ve lost inches in my midsection.
I try to go for a 2 mile walk every night. All year long, only the worst weather or being out prevents my walk.
I work from home probably a little more than half of the time. I make it a point to drink a lot of water. A ton of water. Every time I get up to piss I go up/down the stairs twice and do 15 “wall” push ups hands together and 15 hands normal. I do them on the stairs, so bod close to 45 degrees. It sounds silly/stupid. But it gets my blood flowing again. And by late morning I’m doing every hour.
it took me a few years to find what worked for me. It allowed me to lose the last 40 pounds and keep it off for 3 years now. I dread the day this no longer works and I have to start searching again.
I wish you all the luck in the world. It took me 20 years to find the determination to get it done. But I’m down over 80 pounds. Feeling better at age 55 than I have in a long time. Probably wouldn’t have needed both knees replaced 7 years ago if I had figured all of this out 30 years ago.
For me, right now it’s low carb and intermittent fasting. Not quite strict enough to be keto. I can’t function properly without breakfast, so I don’t eat dinner. I know most people skip breakfast, but that doesn’t work for me.
I exercise in the morning, alternating between elliptical and kettlebell. 2 days per week on the elliptical I do heart rate intervals. I read on a few medical sites that HR intervals are good for men to lose midsection weight. After 4 months of HR interval, I haven’t lost weight, but I’ve lost inches in my midsection.
I try to go for a 2 mile walk every night. All year long, only the worst weather or being out prevents my walk.
I work from home probably a little more than half of the time. I make it a point to drink a lot of water. A ton of water. Every time I get up to piss I go up/down the stairs twice and do 15 “wall” push ups hands together and 15 hands normal. I do them on the stairs, so bod close to 45 degrees. It sounds silly/stupid. But it gets my blood flowing again. And by late morning I’m doing every hour.
it took me a few years to find what worked for me. It allowed me to lose the last 40 pounds and keep it off for 3 years now. I dread the day this no longer works and I have to start searching again.
I wish you all the luck in the world. It took me 20 years to find the determination to get it done. But I’m down over 80 pounds. Feeling better at age 55 than I have in a long time. Probably wouldn’t have needed both knees replaced 7 years ago if I had figured all of this out 30 years ago.
Haven’t seen it mentioned yet but get a full blood panel done to get a baseline on your testosterone, cholesterol and even thyroid.
Thomas Delauer is outstanding and facts based in his approach to nutrition he’s a valuable resource in this area.
Thomas Delauer is outstanding and facts based in his approach to nutrition he’s a valuable resource in this area.
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Do or start lifting light weights ,steadily gain reps. Do pushups on an incline , easier of the wrists at first. Do Old School calisthenics. Key is consistency and steady as ya go as to not burn out. Walking is great , when your body adapts might want to run some.
The couch to 5K program works , lays a good base. Eat cleaner , cut the processed foods out. Hydrate ..hydrate … Take your time to adapt , rest your body when it tells you to. Love to swim but don’t have access to structured workouts.
Like that you are using what you got , no need for gyms. Whole world is a playground
Mix it up , cross train with maybe a Mountain bike or other cardio workouts. Ruts are easy to get in. I will be 70 , run 5+ miles per day …last day I missed was in Oct 2022.
As far as goals , we need them. My goal was to run at least 2K per year , set it in 2000. Run over 2K per year every since ….. On track to hit 2K in 2023 by early Dec. 6 ft 1 ….Weigh between 165-170 , blessed with good genes and health. That’s where being disciplined and consistent is so important. At this stage of the game and life , it’s Me against Me , trying to keep from losing what age takes from us as long as possible.
I can eat and drink anything in moderation, no weight gain worrying.
Good luck , enjoy the ride 
PS : as mentioned, blood work and maybe testosterone therapy helps Big Time
It sounds like you don’t have a historical baseline for your T level. If that’s correct, and you have a doc that will prescribe, do it. Just get it back to mid range, like 550-650 day of and low to mid 300s before next dose.
Over time, you may see your BP rise a tad, but if all of your other panels stay normal this is a life changer. I know guys who have dropped 20-40# doing nothing else. Sleep improves, etc. I would never condone it for recreational use, but if yours down into the 240 or lower levels, I would at least get more info and consider it.
Swimming is great, but you are so hungry afterwards it is easy to overeat. Right now I swim 5 days a week, and after a year it is still kicking my butt. Swimming is 60% technique, best to take lessons so you are more efficient.
Running on trails is great for losing weight, so is biking. When I was trail running, 30-35 miles a week, my legs got skinny and I lost muscle mass. Swimming puts on muscle, so does biking but then it is mostly leg muscles.
Running on trails is great for losing weight, so is biking. When I was trail running, 30-35 miles a week, my legs got skinny and I lost muscle mass. Swimming puts on muscle, so does biking but then it is mostly leg muscles.
Maybe start with some mobility and body weight stuff to get you prepared for harder long term goals. These guys look like straight up hipsters.
But they do have a ton of excellent content.
One tip is to do negative pull-ups – jump to the top position and lower yourself down as slowly as possible.
Using 2x15 lb weights can definitely work for the ammo you can lift, and using your rifles sounds like a creative way to engage those muscles.
Swimming is an excellent choice, especially if you have concerns about overheating. It's gentle on the joints and provides a full-body workout.
I'm thinking of trying this program myself: https://medicalweightlosslehighvalley.com/. It's all about finding what works for you and staying consistent.
Using 2x15 lb weights can definitely work for the ammo you can lift, and using your rifles sounds like a creative way to engage those muscles.
Swimming is an excellent choice, especially if you have concerns about overheating. It's gentle on the joints and provides a full-body workout.
I'm thinking of trying this program myself: https://medicalweightlosslehighvalley.com/. It's all about finding what works for you and staying consistent.
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Greetings fellow fitness enthusiast!
Why hello friendly health proponent.
Tell us about yourself please.
Do you concrete lay?
I love your approach to fitness with clear, manageable goals—1 pull-up is such a solid starting point. A few years ago, I couldn’t do a pull-up either. What worked for me was starting with negatives (jump up to the bar and lower yourself slowly) and using resistance bands to assist. Over time, it built the strength I needed. For the ammo can lift, 2x15 lb weights should work fine—just focus on controlled movements. Using a rifle is creative! As long as the form is right, you’ll hit the same muscles.Swimming is fantastic, especially if you’re prone to overheating or joint issues. I started swimming after a knee injury, and it’s been a game-changer for cardio without the strain. Oh, and a buddy of mine swears by natural steroids he found through Steroids Canada to boost recovery after workouts—might be worth researching if you’re looking to optimize recovery naturally.
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I think there’s an echo in here. Maybe I ate too much turkey and sides, but I could swear that this comment has been made a couple times already
Can you recommend good resistance bands. We would appreciate links, cost, and any other advertisement you can provide?
I have Rep Fitness resistance bands and they work great. I still use them when doing sets of pull-ups on the back side of my sets. I bought mine as a set, but the site has them on sale for $9.99 and up a piece at different resistance levels right now. I went from being able to do 4 pull-ups to 20 in a year.
Rep Fitness Resistance Bands
Or you can buy from Rogue fitness, as they have pull-up packages.
Rogue Monster Bands
Since we necro'd
I started running at 1 min jog, 2 min walk. After 6 weeks I was at 15jog/1 walk. DId first 5k running at 42min. ACDC playlist helps
Weights and swimming for winter. Still can't do a pull-up. My left shoulder is borked, but swimming helped stretch it out. Really tough to do more than 20 lbs on the left. Everyone laughs at me in the gym. Girls lift more than I do. I don't give AF anymore. I've stared down diabetes and kidney failure and came back from the brink.
ANd I am lifting.
Before surgery last year I was 370. Now sitting at 240. This last part is the hardest. Also buy new clothes as you old baggy shit gets in the way when doing run and gun stuff. Mentally you cannot use the scale or the mirror. When I look in the mirror I see my 400lb self. The scale gets "stuck" all the time--so its "pant size 36 vs 48" "2XL vs 6XL" Ran 5k vs walked 5k. Swam 2400 vs 1700 yards in 60 minutes.
Strength is the hardest--I have flabby chicken wing arms and can barely squat 100 or curl 50 (woot I can overhead press the bar!). Just tell all the haters to go fuck themselves and do it for yourself.
At home I got the Bodylastics Resistance bands.
I started running at 1 min jog, 2 min walk. After 6 weeks I was at 15jog/1 walk. DId first 5k running at 42min. ACDC playlist helps
Weights and swimming for winter. Still can't do a pull-up. My left shoulder is borked, but swimming helped stretch it out. Really tough to do more than 20 lbs on the left. Everyone laughs at me in the gym. Girls lift more than I do. I don't give AF anymore. I've stared down diabetes and kidney failure and came back from the brink.
ANd I am lifting.
Before surgery last year I was 370. Now sitting at 240. This last part is the hardest. Also buy new clothes as you old baggy shit gets in the way when doing run and gun stuff. Mentally you cannot use the scale or the mirror. When I look in the mirror I see my 400lb self. The scale gets "stuck" all the time--so its "pant size 36 vs 48" "2XL vs 6XL" Ran 5k vs walked 5k. Swam 2400 vs 1700 yards in 60 minutes.
Strength is the hardest--I have flabby chicken wing arms and can barely squat 100 or curl 50 (woot I can overhead press the bar!). Just tell all the haters to go fuck themselves and do it for yourself.
At home I got the Bodylastics Resistance bands.
Some people say, "Don't get short with me."
I can't help it. A bunch of birthdays have gone by and I have shrunk from a stately 6' 6" to a shrimpy little 6' 4".
But changing of diet sometimes helps me. I used to like beer and I think beer liked me. I was up to 296. After stopping the beer, I have melted down to a dainty 255 on average.
But I am not in the shape I used to be. 30 years ago, I averaged 235 to 240 of mostly muscle at a 36 - 38 inch waist.
Nowadays, I have to take care of how hard I push myself and how fast. I have high BP, high cholesterol, and I also have Meniere's Disease, AKA, "vertigo." So, I have scrip for Meclizine.
I take a rosuvastatin (Crestor) 5 mg and a Losartan 50 mg in the morning. 5 mg Amplodipine in the evening.
I walk around at work as needs be. I get more walking at the skilled nursing facility getting stuff for my wife.
Just this morning, I was hunting and felt as good as I have for the past few seasons, so, I have not lost my wind and endurance for that (public land.)
I can't help it. A bunch of birthdays have gone by and I have shrunk from a stately 6' 6" to a shrimpy little 6' 4".
But changing of diet sometimes helps me. I used to like beer and I think beer liked me. I was up to 296. After stopping the beer, I have melted down to a dainty 255 on average.
But I am not in the shape I used to be. 30 years ago, I averaged 235 to 240 of mostly muscle at a 36 - 38 inch waist.
Nowadays, I have to take care of how hard I push myself and how fast. I have high BP, high cholesterol, and I also have Meniere's Disease, AKA, "vertigo." So, I have scrip for Meclizine.
I take a rosuvastatin (Crestor) 5 mg and a Losartan 50 mg in the morning. 5 mg Amplodipine in the evening.
I walk around at work as needs be. I get more walking at the skilled nursing facility getting stuff for my wife.
Just this morning, I was hunting and felt as good as I have for the past few seasons, so, I have not lost my wind and endurance for that (public land.)
Whomever said earlier that the best overall fitness training is walking or running is REALLY incorrect. Sorry dude. But, that's complete bullshit. Shut up and starting pushing the deck 
Moving on!
OP, for pull-up work...fitness rubber bands are a great assistant. A single green or maybe a double green fitness band would be more than enough to help. After those get easier, remove a band and Voila! You now have pull-ups. Just girth hitch them around the bar in the center, pull down to your foot(or bended knee) step in and get to work.
I am a huge advocate for barbell cross training. Or to be real, CrossFit style workouts mixed with Olympic weightlifting. The more you can combine the running/sprints for cardio and any pushing, pulling or pressing movement combination on a loaded barbell, the stronger and much healthier you will be over just going for a damn run. I'd rather brag that I can snatch 117 kilos over running a marathon.
For the weight aspect of it......Well dude, would you put regular gas in a Ferrari? Or, would want premium? Take that metaphor to the kitchen table. You are NOW a plush Ferrari. Time to lean out the gas mixture
A 6 pack of abs(which I still have at 37 and two kids) starts in the kitchen.
Eat meats and vegetables, nuts and seeds, some fruit, very little starch, and NO sugar. And NO processed foods!! (That's hard for most people to stop doing) It's the processed foods(I.e Bad diet) that's keeping American's fat. Keep your intake to levels that will support exercise but not body fat.
The more discipline you have in the gym and the kitchen, the more freedom you will have in the world.
Moving on!OP, for pull-up work...fitness rubber bands are a great assistant. A single green or maybe a double green fitness band would be more than enough to help. After those get easier, remove a band and Voila! You now have pull-ups. Just girth hitch them around the bar in the center, pull down to your foot(or bended knee) step in and get to work.
I am a huge advocate for barbell cross training. Or to be real, CrossFit style workouts mixed with Olympic weightlifting. The more you can combine the running/sprints for cardio and any pushing, pulling or pressing movement combination on a loaded barbell, the stronger and much healthier you will be over just going for a damn run. I'd rather brag that I can snatch 117 kilos over running a marathon.
For the weight aspect of it......Well dude, would you put regular gas in a Ferrari? Or, would want premium? Take that metaphor to the kitchen table. You are NOW a plush Ferrari. Time to lean out the gas mixture
A 6 pack of abs(which I still have at 37 and two kids) starts in the kitchen.Eat meats and vegetables, nuts and seeds, some fruit, very little starch, and NO sugar. And NO processed foods!! (That's hard for most people to stop doing) It's the processed foods(I.e Bad diet) that's keeping American's fat. Keep your intake to levels that will support exercise but not body fat.
The more discipline you have in the gym and the kitchen, the more freedom you will have in the world.
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