2018 Health and Fitness Thread

I do 8 count bodybuilders with the calistenics workout i was doing. Very similar to a burpee.I also omit the pushups. Great all around exercise, but i think theyre how i strained my calf muscle. Dropped all that with the new stuff im doing.

My HIIT sessions generally last about 12-13 minutes and I usually do 6 intervals. Takes about 40 seconds of me going all out for the monitor and my HR to catch up to each other.
 
jrock645- Hey, that`s interesting how you strained your calf doing those! And yeah...can`t do everything.

I bet the longer recovery intervals make all the diff and that sounds really good, recovering in ~40sec. My rest intervals are just enough to be able to do the next work one so my HR doesn`t really drop much until I move on to the cooldown routine (NOT saying that`s optimal, just how I do `em). I messed up a while ago and accidentally did a "reverse interval" (1:2 instead of 2:1) on the AirDyne, and !oh man! what a difference that made! For once it wasn`t such a horrible experience, didn`t mind making that little oops! at all :D

Let`s see...my longest rest interval is 20 seconds, plus whatever time it takes me to push the "speed" button up/down on the StairM`s console. It`s 16sec on the workout I do most often, and of course 10sec when using the AirDyne.
 
No, i mean i go all out for 40 seconds, though its actually more like 32-33. Just takes about 40 seconds for the HR im looking for to reflect on the monitor. Recovery interval is about 1:20.
 
Ah, OK...now I follow. I bet you`re pretty well recovered after ~80sec.

40sec is as long as I go for Work Intervals too, do five of those on my (relatively) Easy Cardio days. I drop the time to 32sec on the Harder/Longer Stair days when I do ten intervals. All after the usual warmup of course; I do try to move on quickly so my HR doesn`t drop much between the end of the warmup and the actual Cardio Work session.

Gee, bet I`d run out of steam *fast* if I did 40sec. all-out on the AirDyne!
 
mjlinane- How did the fasted condition affect your workout? My dietary intake is a *HUGE* factor in how well my workouts go. My best workouts are preceded by a few relatively high-calorie meals, or at least a hearty bfast.

I do my cardio after an overnight fast (i.e., "pre-breakfast") but I *NEVER* had a decent resistance workout in that state. Heh heh, I wouldn`t want to try my cardio after eating, I`d hurl or something.

I assume that bodyfat level contributes to how one performs while fasting, right? I`m thinking that you gotta burn *something* for fuel...maybe my generally lean condition is part of why I need to eat all the time, if anything I oughta put more effort into making sure I get enough calories (of the right kind, of course).

Only guy I`ve really checked out who does the fasting is Mercola, and while he might be really healthy I`d *NEVER* want to be as, uhm...lightly muscled...as he is. To me, he looks like he needs a few hamburgers and a better training regimen.
 
jrock645 said:
6 total sets this morning and my body feels like it went through a real thrashing.
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Another cardio session? About how frequently are you doing them? I took two rest days (three after a Leg Day) for *decades* without realizing that was too frequently for me.
 
Accumulator said:
Another cardio session? About how frequently are you doing them? I took two rest days (three after a Leg Day) for *decades* without realizing that was too frequently for me.
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No, 6 sets of weights for full body routine. Only two cardio sessions a week right now.
 
mjlinane said:
Things that make you go Hmm....

https://www.nih.gov/news-events/nih-research-matters/protein-consumption-linked-longevity
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Or maybe, "things that make you go "oh, sheesh..." " while you :rolleyes:

If nothing else, and this is enough that I wouldn`t bother reading the actual study...

"...the participants’ protein intake was based on a single 24-hour dietary recall. The study also didn’t examine the effects of specific types of plant- or animal-derived proteins, such as beef or fish..."

The highlighted portion makes the whole thing meaningless. Surprised they even got it published, but the bar is set awfully low these days.
 
Week 2: Monday was a solid workout and I feel my strength coming back. Tuesday was leg day with a workout partner in charge and wow it was a workout. I hit 2 miles under 20 minutes for the first time since coming back and my heart rate never seemed to slow down. Many calories were burned that night :)

Update on the pre-workout...I like it...definetly gives me the energy I was looking for and focus, but the "ripped" or thermogenic version doesn`t give me much "pump" like the creatine based ones do. Next time I`m going for the pump because Arnold.
 
jrock645 said:
No, 6 sets of weights for full body routine. Only two cardio sessions a week right now.
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Oh OK, thanks. That sounds like a good, efficient workout. And that 2/week sounds good for the cardio too. I`m sorta averaging every 4-5 days currently, but we`ll see this week as my hams are still *really* sore from Monday.
 
Hard to say how the fast affected the workout. I decided to up the resistance. 30s on/30s off swings 54 lb/snatches 30 lb for 15 min was seeming "too easy". Went with 30s on/30s off with double kettlebell clean & (push) press with 30 lbs each. Only got through 5 cycles before I called it. Will know more on Sat when I repeat (except may be clean & jerk - more HIIT-ish I think in that the legs get "more") after not being on a fast. Energy going in was good, though.

True, have to burn something but there is plenty in general. At my current 12% BF, that is still ~20lbs of body fat or ~69,000 calories. At 3000 calories per day, that is like 3 WEEKS of fuel.
 
mjlinane- Ah, OK..that makes sense, I gather you`re really efficient about using the fat as your fuel source. Though I myself wouldn`t want to lose more than half that fat for any reason.

I wouldn`t mine losing ~3lbs of fat, but losing more would be worse for me than not losing any.

At 3000 calories per day, that is like 3 WEEKS of fuel.
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Wonder what people`s normal daily intake/requirements are...I gather the general "lose weight" number is ~1800; thought it was only guys like me who`d go as high as ~3K/day. Eh, I`m just going by the old calcs, can`t remember the exact formulas now (there were ones for men/women and a couple variables tied to activity level).
 
Most in the biohacking community have embraced at least time restricted eating. Fasting proponents are Mercola, Pompa, Valter Longo, Jason Fung and others. True, not body builders but doctors. Thomas DeLauer is a strong advocate of Intermittent Fasting/Time Restricted Eating. He is a body builder/fitness model/trainer type.
 
Yeah, the Time Restricted Eating has a lot of proponents, and they`d say I do everything wrong :o

Quick google-fu on DeLauer...That`s impressive that he went from being so heavy to the weight/composition he is now. Good heavens, looks like he does more sets per muscle group in one workout than I do in a month!

EDIT: Note his age and natural athleticism, and check out the size of his muscle bellies and their insertion points. "Genetically Gifted", not that it in any way diminishes his accomplishments.
 
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