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Bubba_Sparks

Bubba Sparks' 2017 fitness thread in association with ClassicBoxer

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I don't usually have that much time to do all thetraining I'd like so basically all I did was combine the hiit, cardio and strength training, ramped up the intensity and shortened the workout to 1/2 hr.

 

Harder training, but shorter and easier to stick to imo

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I seem to be on a steady path to lose 1.5-2 pounds a week.   

 

Already look thinner, feel better, etc.  I expect maybe I'll start seeing some serious results in the next 30-60 days.  

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I didn't hit 2016 like I really meant to, life just sort of happens that way. I had some good exercise habits that lasted a couple months maybe a few times throughout the year, however.

 

I wanted to finish this year out strong though, so I hit it ultrahard for a few weeks late November through the beginning of December. Then I got caught up with working. I have two jobs and then the furniture thing. And I've been spending a lot of time on this camper, which is pretty much done. I made no time for working out the last few weeks. But because I was working so much and on my feet for 10 to 16 hours every day with no break and, frankly, little time to eat, I woke up and New Year's day weighing 225 (A 15 pound weight loss) with a six pack.

 

I look alright, but I am not exactly prepared to perform any feats of strength or anything.

Edited by Megasoup
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Prioritising health and fitness this year. 2 years back I could deadlift 3 times my bodyweitght and squat 2 times my bodyweitght. At the end of the year I'll be deadlifting 3 times my bodyweitght again. Currently only doing 2 and a bit.

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Good evening, gents! Seeing as I just finished my first workout of the year, I think it's only fitting (pun intended) that this be my inaugural post in the 2017 Fitness thread presented by Bubba Sparks by way of Classicboxer

 

I unfortunately was struck down with sickness this past Sunday (my whole family was sick), so I was not able to start my exercise routine this past Monday as I had planned, but doesn't matter too much, I'm starting today.

 

I haven't weighed myself yet and quite frankly am scared to because of all that holiday weight so I think I'll just weigh myself early February and go from there. Goal this year is just to get to a healthy weight while feeling good--if that means I'm weighing 215, 220, or 225 and feeling lean, mean and clean then so be it.

 

I'm hoping to be active in this thread again. I now have an elliptical trainer right in my apt (my roommates) so I really have no excuse not to exercise.. I used it today for half an hour and to my surprise got a good sweat in.

 

That's all I need really. If I can exercise on this thing 3-5 days a week while eating better, I should be able to slowly drop weight throughout the year. Viewing this as a marathon, not a sprint. Sorry for the long post. TL:DR version below:

 

I back.

Edited by Nyte
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Stuff like that reminds me why going to the gym after New Years is an awful experience.  

 

You get all these tards:

 

CK1H8bZ.gif When-idiots-go-to-the-Gym.gif

 

CBnbWD.gif asian-guy-crazy-weight-lifting-gym-13984

At least you never have to see this tard at a gym. 

 

giphy.gif

 

This guy with his yogaish swiss ball training... jeeze. Is he trying to get giggy with the ball or what? smfh

 

Srsly tho you couldn't pay me to go to a gym. I can get in shape without equipment and i'm hardly itching to have social interactions with meatheads.  

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i use the gym as a sort of a treat. You can do some cool things there, but the real work of fitness is being relentless 24/7.

 

If you are half assed about it you are going to get a half assed result.

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i use the gym as a sort of a treat. You can do some cool things there, but the real work of fitness is being relentless 24/7.

 

If you are half assed about it you are going to get a half assed result.

 

I've experienced both sides to this post within the last five years.

 

So damn true. When I was dedicated, I was in shape, fit, and felt good.

 

Since about late 2015/early 2016, well..basically the second part of your post. Edit: referring to bold

Edited by Nyte
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Folks, will summarise all these goals soon into the second post of the thread.

 

Would encourage some of you to think if you might benefit from a more specific goal.  @Nyte, I really think it would help your sense of accountability if you posted current weight and target weight.  For two years you've worked hard, but been a little vague.  Let's get some concrete numbers so we can keep you accountable and get you to your goal.

 

2017 is the year of Beastin' 26/9 Nyte....

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Folks, will summarise all these goals soon into the second post of the thread.

 

Would encourage some of you to think if you might benefit from a more specific goal.  @Nyte, I really think it would help your sense of accountability if you posted current weight and target weight.  For two years you've worked hard, but been a little vague.  Let's get some concrete numbers so we can keep you accountable and get you to your goal.

 

2017 is the year of Beastin' 26/9 Nyte....y

 

Will do. I'll post my weight beginning of February and we'll go from there.

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Will do. I'll post my weight beginning of February and we'll go from there.

1st Feb - you said this last year and fobbed us off until about May.... We're here for you bro!

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Build back up the legs first then get back to throwing kicks.

 

Got a big tyre, ropes also got a pair of clubbells from a friend who was using them as an ornament.

 

If it didn't cost an absolute fortune it would have been tempted to buy the marvel range from onnit

 

 

 

iron-man-kettlebell.jpg

maxresdefault.jpg

Edited by Jolldan
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Did first leg day workout today in a while.... It was as horrible as I remember.

 

Now I'm like...

giphy.gif

i end up doing legs and then have to climb a million stairs the next day... :'(

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i end up doing legs and then have to climb a million stairs the next day... :'(

I'll see your tails of woe and raise you.....

 

Legs on Tuesday

Circuit Training on Wednesday

Run on Thursday

Hill sprints on Friday

10 mile run on Saturday.

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I'm hitting a roadblock as far as losing weight goes.  

 

I haven't really lost any weight in the past 2-3 weeks.  My concern is I'm not eating enough calories and my body is in starvation mode.  My diet is "super clean" compared to what it was before and I'm trying to limit carbs and sugars.  I eat about 1400-1500 calories a day now and have lost maybe 8-9 pounds over the past 7 weeks (but like I said, nothing for the past 2-3 weeks.  

 

Will be purchasing a recumbent bike this week and will start out doing maybe 30 minutes of cycling 5 days out of the week.  Do I need to eat back all of the calories burned by exercise? Am I eating too little? 

 

I've been focusing on body weight exercises, squats, push ups, planks, etc but have added some resistance training.  I don't know if maybe my weight is stable because I'm gaining muscle mass or what.

 

Would like some advice.  I'm sure I'm doing something wrong in my diet, I just don't know what (keep in mind there are many foods I simply can't eat).  

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I'm hitting a roadblock as far as losing weight goes.  

 

I haven't really lost any weight in the past 2-3 weeks.  My concern is I'm not eating enough calories and my body is in starvation mode.  My diet is "super clean" compared to what it was before and I'm trying to limit carbs and sugars.  I eat about 1400-1500 calories a day now and have lost maybe 8-9 pounds over the past 7 weeks (but like I said, nothing for the past 2-3 weeks.  

 

Will be purchasing a recumbent bike this week and will start out doing maybe 30 minutes of cycling 5 days out of the week.  Do I need to eat back all of the calories burned by exercise? Am I eating too little? 

 

I've been focusing on body weight exercises, squats, push ups, planks, etc but have added some resistance training.  I don't know if maybe my weight is stable because I'm gaining muscle mass or what.

 

Would like some advice.  I'm sure I'm doing something wrong in my diet, I just don't know what (keep in mind there are many foods I simply can't eat).  

I think you're eating too little.  Ideally you need to settle into an eating and exercising routine that will keep you going for the rest of your life.  Not sure how much exercise you've been getting in lately, but your body possibly is ging in to ketosis or something, and that is not a long-term solution.

 

Roughly how often a week and for how long do you exercise?

 

Like Rattler says, weight isn't a great indicator of progress.  If after 3 months of eating well and training well you've only lost 8 lbs, but are much stronger and fitter, then it's been a good 3 months.

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I think you're eating too little.  Ideally you need to settle into an eating and exercising routine that will keep you going for the rest of your life.  Not sure how much exercise you've been getting in lately, but your body possibly is ging in to ketosis or something, and that is not a long-term solution.

 

Roughly how often a week and for how long do you exercise?

 

Like Rattler says, weight isn't a great indicator of progress.  If after 3 months of eating well and training well you've only lost 8 lbs, but are much stronger and fitter, then it's been a good 3 months.

 

Right now I'm not doing any cardio.  That will change probably by Wednesday night.  

 

As far as strength training I'm doing:

 

Day 1 - Bicep curls (bar), bicep hammer curls, bodyweight squats (started adding resistance in as well, only like 10-20 pounds at this point on the later sets), planks and crunches

 

Day 2 - Push ups, bent over rows w/ dumbells, body weight calf raises, will be adding in more back exercises as my stability improves, light ab work (crunches)

 

Day 3 - Shoulder presses (low weight), Shoulder flys (low weight), forearm curls, planks and crunches.  I have one shoulder that got torn up back in 2009, I'm trying to progress my shoulders slowly to compensate.  

 

Day 4 - Rest

 

Repeat. 

 

At this point I'm really most focused on getting a general baseline before doing a more advanced weight training.  

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Right now I'm not doing any cardio.  That will change probably by Wednesday night.  

 

As far as strength training I'm doing:

 

Day 1 - Bicep curls (bar), bicep hammer curls, bodyweight squats (started adding resistance in as well, only like 10-20 pounds at this point on the later sets), planks and crunches

 

Day 2 - Push ups, bent over rows w/ dumbells, body weight calf raises, will be adding in more back exercises as my stability improves, light ab work (crunches)

 

Day 3 - Shoulder presses (low weight), Shoulder flys (low weight), forearm curls, planks and crunches.  I have one shoulder that got torn up back in 2009, I'm trying to progress my shoulders slowly to compensate.  

 

Day 4 - Rest

 

Repeat. 

 

At this point I'm really most focused on getting a general baseline before doing a more advanced weight training.  

Out of interest, what's your end goal?  There's a curious mix of weight-loss ,body-building and general fitness in your program.

 

Where do you want to be by the end of 2017?

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Out of interest, what's your end goal?  There's a curious mix of weight-loss ,body-building and general fitness in your program.

 

Where do you want to be by the end of 2017?

I have a super small frame, if I was a fighter it would probably be at 125 honestly.  So by that measure I'm way heavier than I should be.  My initial goal is 150 (at 167 now).  I want to change my body composition as well, more so than the numbers on the scale.  

 

I guess my goals are:

 

1) lower body fat

2) more muscle

3) being functionally strong

4) not gasping for breath any time I do a strenuous activity.  

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I have a super small frame, if I was a fighter it would probably be at 125 honestly.  So by that measure I'm way heavier than I should be.  My initial goal is 150 (at 167 now).  I want to change my body composition as well, more so than the numbers on the scale.  

 

I guess my goals are:

 

1) lower body fat

2) more muscle

3) being functionally strong

4) not gasping for breath any time I do a strenuous activity.  

Good, clear goals.

 

At this point, I'd be tempted to give up all the weights.  You're doing quite a lot of body-building exercises, but you don't have a frame that will respond well to them (you're a small-ish ecto-morph body type I'm guessing), and it's also not your goal.  Plus forget the rest - that's something that's needed if you're seriously smashing up muscles by training them to failure.

 

My advice would be to continue to eat healthily, but eat more.  Get some oats into your diet if they don't mess with you (porridge, oat cakes for starters), get regular, healthy snacks in there and don't worry about the weight.

 

In terms of training, you need to move your bodyweight.  Go for plenty of walks, maybe turn them into a bit of a run when you get fitter.  Instead of the above routine, i think you would get much more from doing 30 minutes per day of exercises that involve moving your whole body.  An example could be:-

 

10 squats

10 burpees

10 front to backs (you lie down on your front, then do a push-up, then stand up, then lie down, then do a sit-up, then stand up - that's one)

10 knees to the chest (you jump in the air and bring your knees to your chest)

10 press ups

10 sit-ups

 

Then pyramid down to 2 (do 10, 8, 6, 4, 2) and back up again.  See how far you get first time up, and gradually build it up.  If you do something like that for 30 minutes a day for a month you'll be in much better shape than you are now.

 

Does that sound feasible?  I think that would actually achieve your 4 goals in fairly short order and then you can bring in more of them.

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Good, clear goals.

 

At this point, I'd be tempted to give up all the weights.  You're doing quite a lot of body-building exercises, but you don't have a frame that will respond well to them (you're a small-ish ecto-morph body type I'm guessing), and it's also not your goal.  Plus forget the rest - that's something that's needed if you're seriously smashing up muscles by training them to failure.

 

My advice would be to continue to eat healthily, but eat more.  Get some oats into your diet if they don't mess with you (porridge, oat cakes for starters), get regular, healthy snacks in there and don't worry about the weight.

 

In terms of training, you need to move your bodyweight.  Go for plenty of walks, maybe turn them into a bit of a run when you get fitter.  Instead of the above routine, i think you would get much more from doing 30 minutes per day of exercises that involve moving your whole body.  An example could be:-

 

10 squats

10 burpees

10 front to backs (you lie down on your front, then do a push-up, then stand up, then lie down, then do a sit-up, then stand up - that's one)

10 knees to the chest (you jump in the air and bring your knees to your chest)

10 press ups

10 sit-ups

 

Then pyramid down to 2 (do 10, 8, 6, 4, 2) and back up again.  See how far you get first time up, and gradually build it up.  If you do something like that for 30 minutes a day for a month you'll be in much better shape than you are now.

 

Does that sound feasible?  I think that would actually achieve your 4 goals in fairly short order and then you can bring in more of them.

 

The only area where I would probably struggle is the actual sit-ups.  If I do sit-ups vs crunches I get really bad cramping in my lower abdomen, has been that way since I got diagnosed with diverticulosis. 

 

I'm not really doing the strength training to get buff at this point, just really trying to reverse the atrophy of the last 2 years (especially the past 8 months).  Like right now I can't even do push-ups normally, I have to do girl push-ups because I don't have the strength or core stability to do them.  

 

That's really good to know that rest isn't really important at this point.  It's been like 7 years since I was training to failure.  Right now I've got so much time on my hands I can feasibly work out every day.  

 

As far as walking/running:

 

My right foot is jacked up, when I was 25 or so I had two toes that developed a bend for whatever reason.  As a result, any kind of distance walking would cause that foot to cramp badly and my toes would throb for hours after.  I got some orthopedic shoes and that helped to an extent.  Now I can walk generally without pain but at the 2 mile mark or so my foot begins to hurt.  If I jog it's not as bad for some reason but right now it really jars my knees to do so.  I feel like I have fat flapping around, etc.  Once I've lost some weight I wouldn't mind doing a little bit of running.  

 

That's why I've been looking at a recumbent bike.  My lower back doesn't start to hurt like it does on a regular bike and my knees and feet don't act up because its low impact.  

 

 Oh, another goal is improved flexibility.  My hamstrings are very very tight, I can't even come close to touching my toes.  Been trying to work on stretching my whole body before a workout.  Since I'm in a seated position most days I tend to hunch my shoulders and keep tension in my chest.  

 

I'd say my target is just to achieve average fitness.  Unless I go back on TRT and take higher does of it I don't think I'll ever be "buff".  The older I get the more I think about how I've neglected my body, especially being a smoker for many years.  I want to strengthen my heart and improve lung function.  

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The only area where I would probably struggle is the actual sit-ups.  If I do sit-ups vs crunches I get really bad cramping in my lower abdomen, has been that way since I got diagnosed with diverticulosis. 

 

I'm not really doing the strength training to get buff at this point, just really trying to reverse the atrophy of the last 2 years (especially the past 8 months).  Like right now I can't even do push-ups normally, I have to do girl push-ups because I don't have the strength or core stability to do them.  

 

That's really good to know that rest isn't really important at this point.  It's been like 7 years since I was training to failure.  Right now I've got so much time on my hands I can feasibly work out every day.  

 

As far as walking/running:

 

My right foot is jacked up, when I was 25 or so I had two toes that developed a bend for whatever reason.  As a result, any kind of distance walking would cause that foot to cramp badly and my toes would throb for hours after.  I got some orthopedic shoes and that helped to an extent.  Now I can walk generally without pain but at the 2 mile mark or so my foot begins to hurt.  If I jog it's not as bad for some reason but right now it really jars my knees to do so.  I feel like I have fat flapping around, etc.  Once I've lost some weight I wouldn't mind doing a little bit of running.  

 

That's why I've been looking at a recumbent bike.  My lower back doesn't start to hurt like it does on a regular bike and my knees and feet don't act up because its low impact.  

 

 Oh, another goal is improved flexibility.  My hamstrings are very very tight, I can't even come close to touching my toes.  Been trying to work on stretching my whole body before a workout.  Since I'm in a seated position most days I tend to hunch my shoulders and keep tension in my chest.  

 

I'd say my target is just to achieve average fitness.  Unless I go back on TRT and take higher does of it I don't think I'll ever be "buff".  The older I get the more I think about how I've neglected my body, especially being a smoker for many years.  I want to strengthen my heart and improve lung function.  

Dude, it's a good job you're not a horse or you'd be put down!!

 

Regarding the sit-ups, that's no biggie - just lying down and then getting back up again is the movement you like.  Good shout on the recumbent bike - anything that gets you out and about and moving is all good.

 

Re. stretching, Stomp's your man for that.  I've got well below average flexibility, although doing stretches twice a day and foam-rolling has improved to the point where I touched my toes last year for the first time in years!

 

Fundamentally, our bodies are built to move, and move regularly.  If you keep that in mind with all exercises, you'll be on the right lines.

 

Good luck mate - keep us all posted on progress.  You sound determined, which is at least half the battle.

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So I used a couple weight-loss calculators (same ones I've been using online since 2013/14)

 

Given my current age/height/weight/and activity level (or anticipated level), it advised me to take in around 2300-2400 calories a day. That's very doable for me. I doubt I'll actually take in that much because when I actually do track my calories, I tend to stay around 1800-2000.

 

Since my weight is really fooking high right now, I'll probably take closer what this is recommended. Then as I cut weight I can start cutting the amount of calories per day, but want to do that slowly over time. Not just one day be like "okay gonna cut 500 calories from my diet!"

 

Here are the two weight loss calculators I used btw if anyone is interested in using it or just validating them as a useful source:

 

https://www.fitwatch.com/calculator/weight-loss-target-date

 

https://www.verywell.com/how-many-calories-to-lose-weight-3495659

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Right.

My goals.

 

Spent the three months before Christmas eating a lot and training a lot at the gym in readiness for this year.  Wanted to start the year heavier and stronger than ever before.  Managed to hit an all time high of 170 lbs (I dropped to 140 lbs after my first ultra.

 

Now I'm training at the gym 3 times a week and running 4 times a week (~20 miles).  Will do that for 3 months, then drop the gym to twice and increase the running to 5 times for 3 more months.  Not sure what I'll do when i get to July as my big race is in August.  Anyway, those aren't my goals per se; they're the means to achieve it.

 

My goals are these:-

 

Finish my first ever 100 mile race in August

Complete a 56 mile ultra in June with two friends (they've never done an ultra so I'm going to nurse them round)

Run more than 250 miles in a month (probably May)

Run to and from work for a week (9 miles each way)

Reach <10% body fat whilst weighing >72 KG

Stay capable of doing 8x pull-ups or more all year (sounds odd, but last year I injured my hand, couldn't train for 2 months and because of all the running I do my legs basically devoured my back muscles....it was odd)

 

I'm actually in denial about my 100 miler - don't even want to think about it at the moment as it's an extra 40 miles on anything I've done before.....how hard can it be though....?

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Current goals. Heal my right hip. It's been messed up bad for a week and it threw my back out as well because of the way i had to sleep on it to not injure it more. Day after i injured was pure hell. First day i could barely walk without limping. Debilitating pain on the front and side of my hip with numbness that i could feel in my right lumbar all the way down to my calves and especially at the back of my knee where there was pain too. Didn't go to the Doctor. I h8 going and it wasn't that severe it just hurt like a **** at night. Been taking Tylenol everyday when the pain gets bad just so i could sleep. Finally today it's just starting to get better. 

 

How i injured it...Don't ask smfh. 

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Right.

My goals.

 

Spent the three months before Christmas eating a lot and training a lot at the gym in readiness for this year.  Wanted to start the year heavier and stronger than ever before.  Managed to hit an all time high of 170 lbs (I dropped to 140 lbs after my first ultra.

 

Now I'm training at the gym 3 times a week and running 4 times a week (~20 miles).  Will do that for 3 months, then drop the gym to twice and increase the running to 5 times for 3 more months.  Not sure what I'll do when i get to July as my big race is in August.  Anyway, those aren't my goals per se; they're the means to achieve it.

 

My goals are these:-

 

Finish my first ever 100 mile race in August

Complete a 56 mile ultra in June with two friends (they've never done an ultra so I'm going to nurse them round)

Run more than 250 miles in a month (probably May)

Run to and from work for a week (9 miles each way)

Reach <10% body fat whilst weighing >72 KG

Stay capable of doing 8x pull-ups or more all year (sounds odd, but last year I injured my hand, couldn't train for 2 months and because of all the running I do my legs basically devoured my back muscles....it was odd)

 

I'm actually in denial about my 100 miler - don't even want to think about it at the moment as it's an extra 40 miles on anything I've done before.....how hard can it be though....?

If you run 56 miles in June, are you leaving enough recovery time to run 100 miles in August?

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If you run 56 miles in June, are you leaving enough recovery time to run 100 miles in August?

Yes. I'll have precisely 6 weeks, so my June ultra is my last training run.

 

Probably wouldn't have done it, but the guys I'm running it with are a bit slower than me so I'll be able to take it steady.

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Just finished my third workout for the week. Sadly, this is the first time I've exercised at least three times a week in about two months..counting exercise as something coming from other than work i.e. running or using the elliptical as I've been doing this week.

 

Very sad indeed, but 2017 Nyte is all about progress.

 

I feel motivated right now. Even though my Amazon job isn't going to start until early spring, so maybe April (hopefully), I'm going to use this down time to exercise 4-5 days a week and expedite my progress. Gives me three months to put in some considerable work before I start a new work routine and all that.

Edited by Nyte
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So My goals finally :P

 

first, starting point: 100 kg/ 220 lbs, mediocre cardio/strength, stiff as a board :P

 

Goal 1: Improve flexibility

Goal 2: 80 kg/175 lbs (I'm 1.93 m / 6'3") and I have been as low as 77 kg before, I'd be good with 85 kg as well, but I'll set to goal to 80. (mainly out of vanity, I have no health issues and I'm probably just slightly above the upper bound "ideal" weight range according to my BMI.

Goal 3: Strengthen joints/core (functional strength)

Goal 4: Improve cardio, I'm ok right now I mean I can walk hours without getting tired and could run if needed be, I also can play football or volleyball for the standard game length although struggling a bit at the end hehehe In summary I want to be a bit more athletic

Goal 5: Restart my team sports once I'm done with the strengthening

 

Basically they are the same goals as last year, which means I did not improve but did not get worse either, what is going to change is the approach, the priorities of my goals and the fact that I am no longer forced to comply with a working schedule.

 

For goal #1 I've been looking into focused flexibility and might give it a try, at least until I'm flexible enough to be comfortable with the basic yoga positions and then either switch completely to yoga or keep a mix of both. I'm open to suggestions in this area as well (Stomp I'm looking at you ;) )

 

For goal #2 I plan on walking to work (5 km) at least a couple of times a week, I'd say every week but I want to be realistic, specially with the **** weather in here, I think that should be enough to get me going down in weight, with my diet I eat relatively well, and I'm not really planning on changing it. For me food is a pleasure and I like the way it is, and as long as I'm healthy I'm happy :P

 

For goal #3 it is where I will most likely struggle the most, my plan is simply starting with planks for core, and trying to strengthen my ankles and knees for barefoot running/football/volleyball. Problem last year was that I got a couple of injuries but I'm sure I could have prevented it had my joints been stronger. In addition I'll go to my physio for the shoulder to get that fixed once as for all or at least to improve it :D

 

For goal #4 this goes hand in hand with the walking and once my joints are stronger with barefoot running, this one is simple

 

For goal #5 this would be basically the result of all the rest, since specially volleyball require flexibility, joint strength and core strength but I'll leave it for after I have accomplished goal 3 (minimum)

 

So, wish me luck ;)

Edited by amunera
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So My goals finally :P

 

first, starting point: 100 kg/ 220 lbs, mediocre cardio/strength, stiff as a board :P

 

Goal 1: Improve flexibility

Goal 2: 80 kg/175 lbs (I'm 1.93 m / 6'3") and I have been as low as 77 kg before, I'd be good with 85 kg as well, but I'll set to goal to 80. (mainly out of vanity, I have no health issues and I'm probably just slightly above the upper bound "ideal" weight range according to my BMI.

Goal 3: Strengthen joints/core (functional strength)

Goal 4: Improve cardio, I'm ok right now I mean I can walk hours without getting tired and could run if needed be, I also can play football or volleyball for the standard game length although struggling a bit at the end hehehe In summary I want to be a bit more athletic

Goal 5: Restart my team sports once I'm done with the strengthening

 

Basically they are the same goals as last year, which means I did not improve but did not get worse either, what is going to change is the approach, the priorities of my goals and the fact that I am no longer forced to comply with a working schedule.

 

For goal #1 I've been looking into focused flexibility and might give it a try, at least until I'm flexible enough to be comfortable with the basic yoga positions and then either switch completely to yoga or keep a mix of both. I'm open to suggestions in this area as well (Stomp I'm looking at you ;) )

 

For goal #2 I plan on walking to work (5 km) at least a couple of times a week, I'd say every week but I want to be realistic, specially with the **** weather in here, I think that should be enough to get me going down in weight, with my diet I eat relatively well, and I'm not really planning on changing it. For me food is a pleasure and I like the way it is, and as long as I'm healthy I'm happy :P

 

For goal #3 it is where I will most likely struggle the most, my plan is simply starting with planks for core, and trying to strengthen my ankles and knees for barefoot running/football/volleyball. Problem last year was that I got a couple of injuries but I'm sure I could have prevented it had my joints been stronger. In addition I'll go to my physio for the shoulder to get that fixed once as for all or at least to improve it :D

 

For goal #4 this goes hand in hand with the walking and once my joints are stronger with barefoot running, this one is simple

 

For goal #5 this would be basically the result of all the rest, since specially volleyball require flexibility, joint strength and core strength but I'll leave it for after I have accomplished goal 3 (minimum)

 

So, wish me luck ;)

Nice goals. On stretching and yoga no need to give up one for the other completely. You can do both separate or combine together for what feels right for you and what your needs are.  

 

On combining i do joint mobility exercises to warm-up, some stretches that are not specifically found in yoga and some physio ball stuff in between poses and or as a replacement to certain poses. 

 

In my own practice one thing i'm fairly adamant about is slow controlled but constant movement at a moderate pace at most. I'll hold a position or stretch but i usually never start off and go to 90+ % right away. and i never stay there long. I'll do like a gentle rocking, pumping action or smooth flowing transition going like 50% of the movement slowly easing my way to 75% and i'll go back and forth several times back to 50 & up to 75% then i'll ease on and off until i get it to about 90% then i'll hold there for a bit hold and release it and then do that again a few more times until i'm up to like 95%. I never do 100% i always leave a little held in reserve. 

 

Even if i'm fully warmed up i find i need to do these "prep" or "flow" movements or i'll be sore/tight and not lose/mobile like intended from my practices. The reps you get from that flow will tone your body, give you better control of activating muscles/joints through movement and synchronizing your breath.

 

My philosophy is we are meant to be movers so even if you are stretching do so with gentle movement. I'm not totally against static stretching or even some ballistic stretching but tbh honest my body feels and functions so much better with mobility and mastering that middle range. More or less what i'm try to be mindful of when i exercise is building a kinesthetic awareness to perfect and adjust weight/positioning until it feels right and most efficient. That also has the added benefit of training your mind to be connected in the moment and be very coordinated, focused, sensitive and aware. 

 

Anyway didn't mean to ramble but i hope some of this helps you. Good luck with your goals man. 

Edited by StompGrind
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Impressive on your birthday!

Have you tried that cheeky circuit I vans up with?

yeah I'm actually incorporating them in to my routine!

 

I have a desire to cheat on my diet tonight but tomorrow morning I'll be happy I stuck to it.  

 

Getting the recumbent bike tonight!

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