Does anyone know of a good, relatively cheap, dietitian in the DSM area? Being allergic to fruit and moderately allergic to most grains kills my diet. It would be nice to have some help.
Workout Help!
- Thread starter nb06
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Does anyone know of a good, relatively cheap, dietitian in the DSM area? Being allergic to fruit and moderately allergic to most grains kills my diet. It would be nice to have some help.
You get up earlier is how. I have a 30 minute drive to work and need to be there at 6am. I get up at 3am every morning so that way I don’t cut into my family time. Huge sacrifice and I would rather be in bed some days. What I want more though is my health, fitness level, and time at night with my family. I will always sacrifice my own time for them. Easily took 2 weeks to get in the habit, but I love it now. If you want to be mr family man, make sure your healthy so your there for them all their life.
It sounds blasé, but you just have to commit the time. I started my fitness journey right after we had our second. Getting up at 5am to workout when you have a 4 month old is a challenge. Once we got through the newborn phase and he was sleeping all night, it was that much easier.
You also may need to give up other hobbies. There is enough time to workout during the day if you’re committed. But maybe you don’t have time to watch every sports game, or have to cut back screen time, or whatever. You also need buy-in from your spouse so she knows why you’re getting up early and need to get to bed at a decent hour. I’ve had to give up reading books during this phase of life. Just not enough time to read and get to bed early enough. I just prioritized fitness over that particular hobby.
For me, with kids, I have to do my workout before everyone wakes up. If I try to wait until the end of the day either someone’s having a meltdown or I’m exhausted. It’s tough when my alarm clock goes off, the house is cold, and everyone is still sleeping, but once you build that habit, it will get easier. Mornings may not be your time, you have to determine that. Just find the time that works best and stick to it. Consistency is key.
Hell, I’m sitting here about to go to the gym at 4:45am when it’s 20 below outside. I actually look forward to days like today because it means fewer people at the gym. Pre-2019 me would not do this in a million years. Even getting up at 6am to workout before then would be a non-starter for the old me.
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The weight will be lost with lot of fork putdowns. You can’t out-train your diet.
But for the toning you mentioned, this quoted post right here... this is the way.
Is this something you have at home or a gym? We didn't go to a gym this winter. Until a couple weeks ago I was able to run outside some times but struggle to do home workouts. My wife is good about getting up 3 times a week and doing videos or our lighter free weights ect.
Change your eating habits permanently first. Don't go on a diet because a diet is temporary. You can loose weight by doing that alone.
I do a gym. This program requires heavier weights (bench, deadlift, squats). So while it can be done at home, I’m not up for the cost of equipment. So, I go to the anytime fitness near me. I am entirely new to weightlifting so that’s been a learning curve for me as well.
I avoided the gym for a long while too. Basically didn’t go from March until July, then on again off again based upon how things were going COVID wise. I could workout at home, but I struggle to do those kinds of workouts. I also don’t really enjoy running and it’s even harder during the winter. So, I decided the gym was the best chance for me to stay healthy during this time. I go at 5am so the crowds are light to lower the risk, somewhat.
This guy also has a book for women, btw, called “Thinner Leaner Stronger.” I enjoy his approach because it’s based on science and research, not some fad diet or workout program. He keeps everything pretty simple: lift heavy weights, eat less than you burn (if you’re trying to lose weight), and get lots of protein. The rest of everything in between is up to you (cardio or no, allowing sweets, etc) but he does give guidance on all those things.
I’m a tall skinny guy. I lost close to 50 lbs in 2019. Being 6’2” and 175 lbs was nice but I wanted to add some muscle to my frame. I’ve been doing his program since right after Christmas. I’ve added about 12 lbs on the scale since then and it’s definitely added muscle and I’ve gotten stronger at each weightlifting movement. I plan to do this for about 3 more weeks then move to a cutting phase where I’ll dial back calories to lose fat.
Let me know if you have more questions.
You get your ass out of bed. I'm doing my first meeting of the day by 6 or 7am. Up at 3:45, to the gym by 4:15am.
It's a brutal first few weeks, but I've been doing it for 8+ years now. At this point, I feel crappier when I skip the workout to try and get an extra hour of interrupted sleep.
Don't do this if you can't get to bed early. Don't skimp on sleep. I DO agree on an early start to the day.
This is pretty much me. At one point I was probably addicted to exercise. I couldn’t go a day without working out without feeling anxious and nervous. I’ve settled into a healthier mindset, but I also still get antsy if I go an extended stretch without exercise.
Amazon prime video has a bunch of work outs included if you dont mind yoga, pilates, and the body movement style workouts. But to echo what someone else said in the thread, the myfitnesspal app is your best friend. Losing weight usually is as simple as expending more calories than you take in (in most cases)
Don't try and make too many changes at once. I see a lot of programs have been mentioned as well as diet. All good suggestions, but if you try to do too much at once, it'll feel overwhelming and unattainable. Maybe start with committing to four workouts a week, adding a vegetable to each meal, and increasing water intake. Once you feel comfortable with your initial goals, you can bump them up into something more challenging.
I have been doing a lot of YouTube workouts the past year when working out in a gym or my fitness classes wasn't an option. There are some great ones from The Body Project (you can even search for ones with no equipment). I belong to Genesis (formerly Aspen), and one of the instructors (Emily S) has been offering boot camp workouts live and via video. Those have helped change it up as well.
I have been doing a lot of YouTube workouts the past year when working out in a gym or my fitness classes wasn't an option. There are some great ones from The Body Project (you can even search for ones with no equipment). I belong to Genesis (formerly Aspen), and one of the instructors (Emily S) has been offering boot camp workouts live and via video. Those have helped change it up as well.
I do 40 minutes of cardio on the bike or elliptical, then 20 minutes of weights 6 days a week. I also to do the abdominal crunch machine every day. I'm more on the machine weights than free weights.
This is funny, but back in the day the Nautilus high intensity training was really effective.
Before its time?
Before its time?
Consistency is key. Start with something that is maintainable in the long run, even if you won't see results right away. Think marathon, not a sprint.
Strong Lifts 5x5 is a good, basic weight training program (stronglifts.com). Emphasizes building strength, not bulk. Muscle burns calories.
My fiancé and I purchased a Peloton bike last winter. We were fortunate to get it before the pandemic hit and it's been amazing. It was a huge expense up front, but cheaper in the long run since we were both able to cancel our gym memberships. It's more than just cycling too. I do the yoga classes on my off days and the fiancé does the strength training, yoga, meditation, and stretching classes too.
Strong Lifts 5x5 is a good, basic weight training program (stronglifts.com). Emphasizes building strength, not bulk. Muscle burns calories.
My fiancé and I purchased a Peloton bike last winter. We were fortunate to get it before the pandemic hit and it's been amazing. It was a huge expense up front, but cheaper in the long run since we were both able to cancel our gym memberships. It's more than just cycling too. I do the yoga classes on my off days and the fiancé does the strength training, yoga, meditation, and stretching classes too.
Before you do anything, start with a visit to your doctor - share your thoughts with them on what you want to do / accomplish. A good doctor will help you develop a plan that is sustainable and will last long-term vs. the quick fix.
If you think you want to join a gym, try it before you buy it. I have watched many people come to my gym and try it, only to never come back because the classes they thought were going to be easy are too hard because they have let themselves get so far out of shape. As others have said, find something that you can start out slow and grow with vs. doing something difficult and quitting because you cannot finish a workout or set.
Stay committed - you have to really want it. For years, I used to say I was going to do something and never did a thing. Then, four years ago, something changed and I decided I didn't want to be fat anymore. I lost 90 pounds and have kept it off. What does that mean, I go to the gym four times a week and if I don't go to the gym, I use my tread climber at home and workout on it. During the pandemic when my gym was closed, I used my tread climber and kept working out. It was a lifesaver when the gym opened back up because I was in shape. One other thing, give your body a rest every so often. I took two days off from the gym to let my body rest and recover. When I went back last week, I had the best workouts I've ever had. My body felt great, and I had a fantastic week, which has carried over to this week.
Eating is key - you can workout daily, but if you do not change your eating habits, good luck. I gave up a lot of stuff I loved to eat, but in order for me to lose weight, I had to eat clean. I thought eating clean would be hard, but it really isn't. The other thing with eating, read food labels and understand serving/portion size. I never paid attention to portion size until I started losing weight and realized I overate all the time.
If you think you want to join a gym, try it before you buy it. I have watched many people come to my gym and try it, only to never come back because the classes they thought were going to be easy are too hard because they have let themselves get so far out of shape. As others have said, find something that you can start out slow and grow with vs. doing something difficult and quitting because you cannot finish a workout or set.
Stay committed - you have to really want it. For years, I used to say I was going to do something and never did a thing. Then, four years ago, something changed and I decided I didn't want to be fat anymore. I lost 90 pounds and have kept it off. What does that mean, I go to the gym four times a week and if I don't go to the gym, I use my tread climber at home and workout on it. During the pandemic when my gym was closed, I used my tread climber and kept working out. It was a lifesaver when the gym opened back up because I was in shape. One other thing, give your body a rest every so often. I took two days off from the gym to let my body rest and recover. When I went back last week, I had the best workouts I've ever had. My body felt great, and I had a fantastic week, which has carried over to this week.
Eating is key - you can workout daily, but if you do not change your eating habits, good luck. I gave up a lot of stuff I loved to eat, but in order for me to lose weight, I had to eat clean. I thought eating clean would be hard, but it really isn't. The other thing with eating, read food labels and understand serving/portion size. I never paid attention to portion size until I started losing weight and realized I overate all the time.
I'm not a low/no carb guy. It doesn't work for me
But using MFP to track my carb/fat/protein breakdown it's very obvious when I have a high carb day.
Much higher calorie intake. Eating more often. More junk food.
MFP guides me to better choices. I also never starve myself. If I'm hungry then my body must need the fuel. (Not bored or thirsty)
So I'll eat half of a Costco protein bar before bed if I need. This isn't a sprint. I have to have a plan I can stick to. Keto, Atkins, fasting.....none of that can be a long term solution for me
240 to 186 in a year. With minimal changes. Just awareness and getting off my rear. (Also very very little booze)
Protein Bars are key for me as well. I like the Quest “Hero” bars. 170-190 calories and they are substantial. Those things are lifesavers when you get a craving at night.
