(Part 2) Best exercise & fitness books according to redditors
We found 4,798 Reddit comments discussing the best exercise & fitness books. We ranked the 972 resulting products by number of redditors who mentioned them. Here are the products ranked 21-40. You can also go back to the previous section.
23. 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition)
19 mentions
5/3/1 Building the Monolith
It took 6 weeks to run. During that time, I put on 4.5lbs, going from 194.5 to 199 at 5'9. It's an incredibly tough program, and you come out reborn.
On a similar note, Super Squats was another 6 weeks of hell. Gained 12lbs during that time, going from 190 to 202 (this was back in 2006). Everyone owes it to themselves to run that program.
On a more sustainable approach, 5/3/1 BBB is a great baseline, and can be run more indefinitely. The same can be said of 5/3/1 SVR II. Westside Barbell for Skinny Bastards was another solid program to run.
Regarding beast status
Front photo
Back photo
All that said, growth takes time. It's going to take years to get something significant, but you can still push hard during that time.
"The Art of Expressing The Human Body", by John Little.
You can find it on amazon here
If you are interested in these types of books, then I would also recommend "Zen In The Martial Arts" by Joe Hyams. (My personal favorite)
You can also find it on Amazon here
Enjoy!
About 20 years ago I read The Complete Walker by Colin Fletcher, and in its introduction he makes the case for solo travel, and how it can heighten the enjoyment. It really stuck with me, and is probably the reason why I've tended to date girls who aren't very outdoorsy. ;)
Spark, by John Ratey provides similar evidence of the power of exercise on the brain. It aids our learning, memory, executive functioning, and reduces depression and anxiety. Since I read it, I've been cycling at least 30 minutes a day, 6 days a week. I notice improvements.
​
(Note: I read the book, but I am not advertising it, nor suggesting you should purchase it)
It's all in this book, The Art of Expressing the Human Body
"The Barbell Prescription: Strength Training for Life After 40" is a book that covers a good bit of this.
It's based from Starting Strength, with modifications depending on how many decades old ya are. The basic idea is that the data that the more strength you have at the beginning of any given decade, the better your odds of living to the next decade.
Walking is great, if the other option is sitting. Lifting light weights is great, if the other option is lifting nothing. Lifting relatively heavy things seems to correlate with you living longer. For women, from anecdotal experience, yoga isn't enough to stop bone density loss, while medium-heavy weightlifting absolutely is.
Separately from that book...
For "fall over and break a hip", that seems to be the one that gets a lotta people. The two ways it seems to happen (also anecdotally) are blood pressure weirdness (for people in bad shape), or drug doses/interactions (for people in whatever shape who are on medications often prescribed to old folks). One family member was outta shape, and standing up too fast caused them to fall, hard. (Blood pressure.) Another family member had one doctor change a prescription not knowing what another doctor had them on, and the drug interactions basically knocked them out while standing up.
TLDR: lift weights and be in more-muscular shape if you can, but even if that doesn't work, don't stop moving. Manage your medications if you can, or have someone help you if you can't.
I just realized that when you here people talk about lifting without knowing about lifting, you probably have no idea that they're talking about lifting. Take the beginning of the sidebar:
>What is the 531 LP?
The 5/3/1 Linear Progression program is a program written by /u/n-Suns, condensing the usual four-week 5/3/1 progression into a single week and adding a second set of T2 movement in a five-day program. Six-day and four-day versions are also available. The five-day version allowed its creator to progress from a 905 to 1200+ powerlifting total in just a few months. What makes these programs so good? Who is n-Suns? Is this good for Aesthetics?
Really – nine sets?!
It may be a shock to someone used to low-volume, low-results beginner programs like Stronglifts 5x5, but yes, nine sets. You can do it, don’t worry.
What accessory work should I do?
If you haven't read the 531 books, please check them out.
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions.
To this point it sounds like obscure computer stuff...
80/20 Running by Matt Fitzgerald was where I learned the most about it. I've been using HR training for the last year and it's worked really, really well for me. Biggest thing is that it helped me learn that I don't need to set records on every training run, and running slower is actually better for long term performance.
I'll be the "are you sure this is a good overall plan?" guy.
I do a reasonably intense strength workout 3 times a week and run about 20 miles a week. I did P90X back in the day before I found reddit and to this day I wouldn't go back to it b/c it was too intense for me to reasonably maintain. I remember with great pain the yoga segments where I'd overstretch and make myself incredibly sore or the aburdly long ab segments that were like torture.
The key to a good workout plan is something that is absolutely maintainable for the rest of your life (or at least a foreseeable window), and has a plan for progressive (and reasonable) increases in difficultly. I've become a bit generic in my suggestions to this sub b/c it's so damn good, but I'd suggest you read The Barbell Prescription and look into following it. It has exercises that consider what an untrained 80 year old might do, so it quite thoroughly covers ALL bases. On the other hand, I like to think I'm reasonably fit and strong and that 3x week program I referenced above is a an extended version of the workout plan they suggest (I added some more upper body accessory exercises, and run which the authors aren't huge fans of, but otherwise it's their 3x5 program to a T).
It's likely that you could do most of the exercises indicated with some kettlebells or other lighter weights and, for the time being not have to worry about having access to a full fledged power rack and barbells.
53 year-old here. Do you want to be stronger? If I only had 45 - 60 mins twice a week, I'd do a barbell full-body workout. Compound movements and rows, dips, and chins if time permits. Most muscle group bang for the time. I've been meaning to check out this new book - respected authors: [The Barbell Prescription] (https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770)
Girl none of us are perfect! Don't fool yourself into thinking these instagram models, dancers, or anyone else is without flaws.
-so shaving. i've shaved for 15 years, i just found a method that works for me. i basically work in long vertical strokes in three areas: ankle to below knee, knee, and above knee to top of thigh. Bikini area is basically a grid method too. I use dial bar soap and venus disposable razors (Sam's club is the best deal on these). Ceramides are fats added to lotions to form a barrier over your skin to prevent moisture loss. Try amlactin ceraputic/rapid relief (though it smells funny and stings after shaving). You'll thank me later.
-if all you want to do is buff your nails and trim your cuticles, i think that's way better than the effort most people put in.
-eyebrows are a BITCH. that was my hardest skill. get a powder and a fine eyebrow brush, and clean thet line up with a cotton swab. don't worry about making the perfect, eyebrows are sisters, not twins!
-gym: there's a book by Bret Contreras called Strong Curves which is the perfect starter book for any woman who wants to go to the gym, and doesn't know shit about working out. extra booty emphasis. don't sweat this though, you sound like you're in great shape. cut yourself some slack!
-i think the most important thing working in a strip club taught me is that everyone who looks like a 10 walks into the dressing room looking like a total car wreck. same for IG models. filters and photoshop do SO much for you. don't aspire to be 'like' another person. aim to be the best version of yourself you can. feel free to PM me if you need any more help.
Step 0: Grow beard
Step 1: Purchase/ download this book
http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ/ref=sr_1_1?ie=UTF8&qid=1409870490&sr=8-1&keywords=531
Step 2: Follow one of the templates in it for 12 months minimum
Step 3: Enjoy new gains
Alt-Step 3: If after 12 months you haven't hit a significant bench pr I personally will come deliver you some ballet shoes as strength sports aren't for you.
Here are some resources that have been incredibly helpful for me. :)
Books:
Videos:
Podcasts:
Bruce's book, The Art of Expressing the Human Body, covers his workouts and training methods.
Chaos and Pain has an article (nsfw) on Bruce, detailing some of his exercise routines which included:
\>machines
\>workout
Maybe you should check out this book before you try talking about exercise. I've been an exercise scientist practically for like five years and the first thing you learn is that machines don't give you functional strength so basically they're injuring you right from the get go. How can you call yourself fit if your just going to get injured the first time you use your muscles. The thing you don't understand is that the stabilizers are involved in all of your functional movements and that those movements are the most like in real life. Think about the squat for instance. How often do you stand up. Well its just like that except that your adding weight to standing up so you can function better. Machines are the opposite of that. How often do you sit down and push something with your feet (I know I dont ever lol). You see. That's why machines are so dangerous because your learning a movement that doesn't real. So maybe before you start giving too much advice you should spend a little time researching and educating yourself about the science and training of exercise so you don't end up injured or worse. Think about it.
Convict Conditioning. I think its for legality/taking money from the author reasons. I'm not a 100% sure, but I think I remember people frowning upon posting or asking for it.
https://legionathletics.com › tdee-cal...
Web results
This Is the Best TDEE Calculator on the Web (2019) - Legion Athletics
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2) https://www.amazon.co.uk/dp/B0098PYV7Q/ref=cm_sw_r_cp_apa_i_5Z4wDbBR09H90
I'd have a look at your TDEE on this website and the linked book which is a good intro to cutting/maintenance/bulking and macros with a specific focus on women.
Yes, I think 1400kcal is too low to bulk. Had a quick look at your calculated TDEE based on your weight and activity level (you'll be able to calculate it more accurately by using correct BF% and age, height etc...) and I think you'd need to be quite a bit higher.
I'd give the book a read and see what you think. It's cheap enough.
Best I can do is to refer you to the work of Jonathan Sullivan and Andy Baker who wrote "The Barbell Prescription: Strength Training for Life After 40". Their primary focus on the benefits of practice of strength training for old(er) athletes and I think they have a lot of data to back up their findings.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
I was 6' and 150 lbs. I wanted to get bigger, but couldn't. I tried every cable, preacher curl, lat pull down and everything else you can think of. I tried every Cybergenic junk supplement out there as well. Then, I happened upon a book called Super Squats or how to gain 30 lbs of muscle in 6 weeks.
Call it an obsession. Call it a circlejerk. I went from 150lbs to 205 lbs in seven months. My bench press went from 135 lbs to 225 lbs in that span of time. My squat went up to 365 lbs. I did a lot of research. If you want to get seriously strong (my bench is now at 295 x 1) and you have average genetics (again, I was 6' and 150 lbs), I've only seen it done two ways: heavy concentration on the squat and deadlift or steroids.
Edit: Btw, the reason why you don't see this information in your typical fitness mag is because they wouldn't sell much. Instead, they talk about the latest fad diet. The latest fad exercise. The latest supplement to take. Again, 55 lbs in 7 months. I guess I'll take my obsession.
A couple people have asked about my routine. I started off doing Stronglifts 5x5 for a few months. After I felt comfortable with the basic compound lifts lifts, I started Michael Matthews's Bigger, Leaner, Stronger, which I fully endorse and would recommend to anyone. The book is excellent, and everyone should read it, but you can take a look at the routines here. I had to take about 3 months off last fall for surgery after developing a hernia, so I lost some progress there.
> What accessory work should I do?
>If you haven't read the 531 books, please check them out.
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions. Plenty of pulling movement should be added to counter the heavy pressing work and ensure your back keeps up. The following exercises are recommended for various body parts:
Back: Pullups/chin-ups, barbell rows, lat pulldowns and other row variations, face pulls
Biceps: any curl variations you desire
Triceps: Close grip bench, floor press, lying tricep extensions, or any other variations you enjoy.
Shoulders: Dumbbell Presses, Lateral raises, reverse flies, face pulls
Abs: Leg raises, ab wheel rollouts, planks, etc..
Legs: Hack squats, Leg Press, Romanian deadlifts, Lunges, whatever you desire/need.
Chest: Incline press, cable chest Flies, chest dips, etc...
Accessory check thread is here https://www.reddit.com/r/nSuns/comments/6bakp9/official_accessory_check_thread_10/
Accessory work isn't necessary because it is just "accessory work" but it will help you building muscle, a bigger muscle = more potential to be stronger.
If you're struggling on time you can superset a lot of accessories with T1 & T2 movements
I'm gonna throw out the book Thinner Leaner Stronger because it not only offers some good lifting/workout advice, but some good nutritional advice as well (all backed by science and studies).
There isn't a beginner program per se, as every template is regulated by your current capabilities.
The strength book has templates for 2-, 3-, and 4-day/week lifting so frequency and exercise selection is entirely up to you (the book suggests exercises based off of your goals). All lifting in the strength templates is sub-maximal, whereas 5/3/1 includes maximal lifting on it's 1 days and the AMRAP sets.
The conditioning book lays out basic understanding of the different energy systems in your body and has templates for training them in different priorities. It also has a big collection of conditioning workouts which is worth the price whether you follow one of the supplied templates or not, IMO. This book includes the Base Building template which you may be thinking of as the 'beginner program' but it's purpose is to get your cardiovascular system to a good place for future training, not as an introduction to exercising.
Honestly, I recommend you spend the $15 and buy the Kindle version of both books. Whether you run the workouts or not there's good information to know (just like I don't run Juggernaught 2.0 but the book was money really well spent).
Yoga Anatomy by Leslie Kaminoff and Amy Matthews is a fantastic resourse.
An important thing to note though about bikram: the classic "84" postures is a misnomer and not at all accurate. If there is anything classic about it, it is that it has not incorporated as many moves from British naval exercise and gymnastics training that they brought to the indian subcontinent in the 19th century.
I agree doing some bikram yoga is a good way to get people to realize that yoga can be seriously challenging, even without a lot of vinyasa flowing.
Bikram yoga is very much still a western invention, as the entire method was developed to appeal to the Japanese and Americans when he started exporting a more vigorous form of postural yoga in the 60s and 70s.
Also, none of this stuff comes out of the yoga sutras of patanjali, it doesn't even really come out of the hatha yoga tradition or tantric traditions. Tantra is the overarching philosophical grouping that hatha grew out of, with heavy emphasis on the world being real and some sects believing that you could develop a perfect, or diamond, body on this world and thereby become enlightened while still alive and live forever on this plane of existence. The yoga sutras are so incredibly different from any aspect of hatha yoga, and hatha came from a completely different tradition, modern postural yoga in the west is even farther removed from these traditions. It doesn't make it any less beneficial physically, it's just that modern postural yoga it is not a special indian tradition going back thousands of years in india. For further reading check out Marking Singleton's book on all of this kind of stuff.
Source: I did Bikram yoga for 2 years prior to doing my teacher training and certification with what was once his primary disciple, Jimmy Barkan, and then taught yoga for 4 years through the end of college and grad school to pay them bills.
Also, I was the TA for Hindu Philosophy at Rutgers University for a couple of years, along with classes on the Bhagavad Gita, Yoga Sutras of Patanjali, the Vedanta Sutras, etc. And I did a fair bit of research into a bunch of yoga related areas.
Plus, my ex-girlfriend is getting a PhD in religious studies specializing in Americanist Yoga traditions and how they have evolved.
Do some further research and don't worry about it so much.
This article makes a lot of assumptions and broad statements that are patently false and have been debunked by scholars who study yoga in an academic context.
CF:
Yoga Body: The Origins of Modern Posture Practice by Mark Singleton https://www.amazon.com/dp/0195395344/_encoding=UTF8?coliid=I15ODXHXN3JPB1&colid=2BW037KI8EIM1
AND
Yoga in the Modern World: Contemporary Perspectives ed by Mark Singleton and Jean Byrne https://www.amazon.com/Yoga-Modern-World-Contemporary-Perspectives/dp/0415570867/ref=sr_1_1?s=books&ie=UTF8&qid=1497454962&sr=1-1&keywords=yoga+in+the+modern+world
TL;DR: Contemporary asana practice is actually based on a calisthenic routine created by a Swedish body builder. The physical exercise was later incorporated into Indian yoga practice, but prior to the colonial period, yoga was a primarily spiritual practice not a physical one. Yoga as it exists today is a complicated mush of Indian spirituality, western physical culture, and lots of revisions and combinations thereof. The narrative that westerners 'stole' yoga from India is ill-informed and misleading.
I'm not a practicing Hindu, but I am working towards a doctorate in the history and philosophy of (among other things South Asia) Hinduism. What I can tell you for certain (well, certain to me at this point) is this:
Yoga as we see it today - we call it 'modern postural yoga' - is essentially a post-colonial phenomenon, whose postures are probably most clearly derived from earlier practices of Hatha yoga (which, as the yoga of 'force,' uses various postures to attempt to control the ebb and flow of life energies for health, longevity, and mental acquiescence). You'll be able to note if you look at Patanjali's Yoga Sutras - typically held up as the central text of Yoga philosophy - that there really isn't much about various postures (asanas) beyond a sitting meditation pose. The kind of stretching that Yoga now employs just isn't prominent at the supposed origins of yoga.
So what gives? Well, this doesn't mean that yoga wasn't a thing throughout much of the history of Hinduism, but rather that yoga has meant many, many things to the peoples of the subcontinent. This is likely a bit controversial - I can only point to Mark Singleton's excellent book Yoga Body on the subject.
If there is a through-line to all the transformations of what yoga is, I would say that it lies in the meaning of the word. Yoga derives from the verbal root *yuj, which means to yoke, as in yoking oxen to a plow, a horse to a chariot, or more simply, to join anything to anything else. This would include more spiritual notions like yoking yourself to the action of god (as in the Bhagavad Gita), yoking your mind to a pure contemplation of the self (as in Samkhya yoga), yoking and thereby controlling prana (as in Hatha yoga), etc.
The take-home (from my perspective) is this: the postures of modern yoga aren't in themselves spiritual. We 'yoke' ourselves through the yoga of attention to all kinds of things throughout every single day - reddit, work, etc. Right now I'm in the asana of the lazy couch cushion ;). But this isn't to trivialize it. When we yoke ourselves to an awareness of our own thought processes, or perhaps better to the silence within ourselves, we can quickly begin to see benefits in our daily lives, wherein we yoke ourselves to 'less noble' pursuits. We might be more patient with others, more calm in stressful situations, more open to loving interactions, or maybe just more aware of how giving something our time and attention can shape our existence. Finally, add to this that Hinduism is, or at least has been for the majority of its historical presence, essentially syncretistic. The many gods that have been brought under the umbrella of Hinduism are not so jealous. We should expect them to little mind when we 'yoke' ourselves without invoking their names.
Look up the black box summit. Effectively CF splintered over exactly that many years ago, with HQ sticking hard to the everything random line, and then affiliate gyms patting them on the head and going off to do their own thing with some combination of linear progression for strength and skills combined with metcon - so a more traditional S&C structuring. Some dropped all association with CF entirely after that and just started calling themselves S&C gyms.
If you do want to figure it out for yourself Practical Programming and Fit are probably good starters on doing your own programming. If not, then you can find more structured programming from Crossfit Football or affiliate sites rather than HQ, or get custom programming done for you from someone like OPT/Opexfit Training (CF Games first winner).
It only does some of what you're asking, but Yoga Anatomy is pretty awesome. There's not a whole lot on chakras -- at least not in the first edition -- but the physical body stuff is there.
Ashtanga is awesome for building both strength and flexibility! You should check out David Swenson's Practice Manual: http://www.amazon.com/Ashtanga-Yoga-Practice-David-Swenson/dp/1891252089/ref=sr_1_1?ie=UTF8&qid=1451489201&sr=8-1&keywords=David+Swenson
It has helped me a lot in my own practice - and he breaks it down into shorter sequences of 15, 30, 45 mins if you don't have a full 90 mins to run through the whole primary series. I hope that helps, Ashtanga is a wonderful practice. Good luck! :)
I recommend the book 'Convict Conditioning' to anyone looking to master their bodyweight.
It features a "10 step" progression sequence for six major movements. By the time you reach the 10th step, the "master step", you'll be doing one-arm pushups, one-arm pullups, one-leg squats, and so on -- for reps, with strict form.
I assume the personal trainer has you do weights? You're very active but I see no dedicated weight training sessions.
"Toning" is simply stripping fat from your body to reveal the muscle beneath the surface; if there's no muscle to show off, there's no toning. Strength training will not also help you tone, it'll increase your metabolism, help your body burn more fat compared to not weight training, protect you against osteoporosis, give you more energy and tons more.
If I was you, I'd do at least 3 weight focused sessions a week and cut back on the HIIT and intervals. IE
There's all sorts of routines to follow. For females I typically recommend
Strong Curves
or
The New Rules of Lifting Series specifically The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
or
Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life
The other side is diet. Just like weight training should be the meat and potatoes of your training regimen, well, meat should be the main focus of your diet. Or at least protein - you need a lot more protein in your diet.
Protein supports lean muscle growth, which, as I mentioned, is needed to tone. Increased protein intake will also help your body preferentially burn fat, it will speed up your metabolism, protein "costs" a lot of energy to break down protein (if you eat 100 calories of sugar, 99 calories of that sugar will be turned into fuel for the body; if you eat 100 calories of chicken, only 70 calories will actually be converted and the other 30 calories will be "burned" while the body processes and breaks down the chicken into a usable fuel source), it gives you more energy, helps boost your immune system and more
https://www.precisionnutrition.com/will-a-high-protein-diet-harm-your-health
In short, lift weights, eat more protein
> like 10 pounds of frozen chicken breasts which Im going to try ...
> How's salmon? I know it's pretty fatty but its packed with protein too, no? ...
These two quotes make it pretty clear to me what your hang up on weight loss is. You have no idea what you're really eating. (Sorry to put it so bluntly.) Unless you bought an irregular amount of chicken, you got the regular Costco pack for $2.99/lb and which normally weighs about 6 lb. How many servings or grams of protein is that for you? i.e., how far is that going to take you? If you care enough to work out as much as you say you are, you should know how many oz of chicken are a serving and how many grams of protein you need per day. Same for salmon. Otherwise you're just spinning your wheels and trust me, I KNOW how much that sucks. If you were busting ass in the kitchen as hard as you are in the gym, you'd have that chicken cooked and weighed into appropriate sizes already.
My advice: http://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate-ebook/dp/B0098PYV7Q
Everything you need to know about eating to be the hottest, healthiest you. (However, this is not the end-all, be-all resource for exercise, imo. I'd recommend one other book for that if you're interested, although Mike here does go into exercise quite a bit.)
I agree, I should have cited my sources. I myself have severe inattentive ADHD and my information comes from the following sources...
Sorry- that day got quite out of hand. (Not) incidentally, I have moderate-severe ADHD, with all the attendant issues with focus and follow-up. Though I don't have A.S., my husband does, so I've got a multi-faceted perspective on this issue.
I am learning to overcome the ADHD with a system I've designed for myself, from a few different things:
I recommend looking into whether any of the above could help with the challenges you're facing. My husband now swears by the Pomodoro technique; it helps him get started on larger projects, and also stops him every 25 minutes, so he's never hyperfocusing so long that he forgets to eat/sleep, etc.
Speaking of body maintenance, the most important thing you can do for your overall well-being is exercise. Strength training is preferable, supplemented by cardio, but no matter what you're thinking right now, check out this book. Sticking to a regular weightlifting routine has improved my productivity far more than anything else ever did (even my Adderall prescription). When you feel physically better, far more things are possible. For further reference, check out these books, too.
Tl,dr; Learn to manage your time & energy; you'll be better equipped to improve your own focus and follow-up. Meanwhile, your former therapist has no excuse.
First: you rock. 200 pounds is INSANE, nice work!
I've been really confused about this "starvation mode" myself. Let me give you all the info that I've found:
What I haven't seen is a scientific study that shows that not enough calories causes your body to somehow lose less weight. What I do know is that many people like the idea that they have to eat a certain number of calories (because they get to eat more!), therefore they are more likely to buy into the "starvation mode" stuff because they want it to be true.
So take all that starvation mode stuff with a grain of salt. The best I've been able to find is that it's all anecdotal EITHER way. Whew.
---
At this point, the reason you might be slowing down is because your body is getting used to things. Now this I have seen research on, AND I can confirm with my own anecdotes: Changing things up leads to faster weight loss:
Best of luck! My suggestion? Buy some free weights and read up on weight lifting. This is supposed to be a good book (I just started reading it myself).
Add some cardio, even if it's just some walking. You'll get there. Find a cardio that you enjoy at least a little bit. As others have said, ellipticals are easy on the knee! Test them out first at a local store, you can get decent ones for around $400.
The Complete Walker
Focus on being a good camper first. That will teach you a lot about camping, and should keep you out of survival situations.
Since you're new, starting in the winter is a bad idea. At least start with car camping, and don't let pride stop you from bailing out to the warmth of your running and heated vehicle, or even the city.
Try The Complete Walker. There are many things to learn that could literally take a lifetime to master, but that book is a decent place to start.
For a complete beginner I usually recommend you pick up a book. There's so much information that it's hard to get anything from Reddit replies. Backpacking becomes a very personal activity after a few years and everyone has different ideas about the best set ups for gear and what not. So start with one of these books and really get an understanding of all the different types of gear. Also if you're in the states and have an REI close by you should see what kind of courses they offer. Most REI's have some kind of free intro to backpacking course. If you're cautious and prepared, going solo is just as safe as going in a group.
The top 3
The Ultimate Hikers Guide
The Backpackers Field Manual
The Complete Walker IV
The first one is probably the most easily digestible. The 3rd is my favorite but that's just because I enjoy the writing style. It's also arguably the most comprehensive.
I'd suggest you grab one or more of those books and start getting an understanding of all the gear. You could start with some easy overnight trip.
Edit: I just want to add, if you've never been backpacking at all you should look into gear rental and plan a quick trip. I've known plenty of people that think they want to do it until they do and they hate it. REI's have gear rental, some colleges have Outdoor Rec departments that rent gear. You could also look for a meetup.com group near you and message them about wanting to learn. I used to go out with a Meetup group and we would always gladly put a bag together for someone wanting to try it out.
Not sure about online references, but this book is great. It shows the muscles that are engaged and lengthened when doing most poses. It also gives you a fairly good idea of how the poses should look in their full extension.
Yoga Anatomy by Leslie Kaminoff
You could try David Swensons ashtanga book
It goes into detail on each Asana with modifications, and gives you the full first and second series as well as some shorter series. Will link Amazon when I get home.
Here you go: https://www.amazon.com.au/Ashtanga-Yoga-Practice-Illustrated-Personal/dp/1891252089/ref=sr_1_sc_1?ie=UTF8&qid=1523437034&sr=8-1-spell&keywords=david+swenson+ashtonga
I can't recommend the book Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body enough. I have a couple of friends that compete in body building/physique competitions and started with advice from them. They all stand by the information in this book. Unfortunately, if you're a beginner, the internet is full of bro science and nonsense about expensive supplements that do nothing and ridiculous workouts. It's truly the only topic I've ever found difficult to research online. There's simply too much money to be made misleading people that the commercial interests have fully buried the simple facts.
I read through this book in about three days and went from 185 skinny-fat to 165 11% body-fat and actually looking/feeling great, in about four months. Didn't spend a dime on supplements beyond whey protein and a small bottle of creatine that lasts for 4-5 months per bottle. I have no association with the author and that isn't some type of referral link. It just worked really well for me and answered every question I had about diet and exercise with cited research. I hate woo-woo online advice about 'toxins', 'muscle confusion', or any of the abundant obvious pseudo-science blog posts and supplement forums. Check out the book.
If you're a female: there's a female version, too.
Yeah, a great place to start is the book Bigger, Leaner, Stronger by Michael Matthews. As a physician myself, I always try to stick to evidence based approaches. And while the field of exercise physiology is comparatively young, Matthews does an excellent survey of the available literature and synthesizes it into a cogent story with practical advice. I don't necessarily agree with every last thing in the book, but it's the best I've ever seen.
If you don't want to buy a book, his blog is http://muscleforlife.com/ and it's a good place to start as well. But the book is totally worth it.
You can get a lot of shit done with just bodyweight bud, get used to conditioning like a convict, because a lot of times that weight room is not going to be a thing.
Everyone who is divorcing or thinking about divorcing a BPD person should read this book FIRST:
Splitting: Protecting Yourself While Divorcing Someone with Borderline or Narcissistic Personality Disorder
One of the first things they will do is run to the court with exaggerated claims and file for emergency protective orders. The book covers that and how to deal with it. It also talks about how to choose a lawyer and has advice for your lawyer to read about what they will be dealing with.
Better yet. You want to know what you should be doing? Buy this book
This:
https://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM
But you'll have to commit. There's a subreddit for it too.
Do you know about existence of this book? https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY
Tactical Barbell II: Conditioning is, for my money, the most important book. It contains the "Base Building" program to get your conditioning kick-started, and is the most unique from other fitness offerings for how it explains to incorporate conditioning alongside strength training.
Tactical Barbell 3rd Edition is the current strength training book. It offers strength training that blends very well with the conditioning protocols in the other book, or used on their own. Most programmes you find for strength have workloads that aren't sustainable for people with active jobs, and this book offers several options for how to grow strength and stay useful at work.
Tactical Barbell: Physical Preparation for Law Enforcement is what I assume to be the third book you reference. It's a very focused book, and I've no experience with it myself.
Everything in the books can be scaled; all the conditioning workouts in TBII come with both easier and harder modifications, exercise clusters have their framework and reasoning explained and allow the reader to select specific exercises (can't do push-ups, then do incline push-ups, etc.), strength training uses percentages of your abilities so how strong you are now is irrelevant, and so on.
While your brain is developing, at least until 23, I would recommend that you only use nutritional and aerobic supplementation to boost your own natural brain development. Phospholipids, cholinergics, omega-3's, ALCAR and other "memory enhancing" supplements are just giving your brain more of what it needs to make cell membranes and neurotransmitters to strengthen and propagate your neural connections, which makes for a smarter brain with more robust, plastic circuitry.
I got into nootropics when I was 23, but I had also been an alcoholic and taken ADHD drugs since I was in kindergarten, both of which interfere with brain development. I think this has made me a particularly high responder for someone my age (now 26) and I don't think I had much to lose from starting when I did. If you haven't experienced a neurally traumatizing event, however, I would recommend exercising every day (there's a great book that just came out about smarts and exercise) and eating everything your brain needs to make it the best it can be.
That's just common sense based off of what is known about all of this stuff. A lot of people can mess themselves up or waste a lot of money getting into and out of nootropics. We don't really know what it does to developing human minds, however.
I'm surprised studies haven't been done on this at some point, at least on a group of students aged 18 who could legally consent to such a study. I understand the ethical ramifications of giving this to children... but college students are going to do this stuff anyway. It would be great to get some data out of it and see if we should be saying "no no don't" instead of "we don't know."
I got into body weight fitness after reading "Convict Conditioning" by Paul Wade.
The text is kind of gimmicky, but if you strip that away it has a good progression for moving through the 6 body weight exercises. You don't get the same type of satisfaction as from lifting weights. Also, I suspect you wouldn't get as big with body weight (no proof here, just guessing). However, body weight is still a great workout. It mixes in a good amount of flexibility. And, when you reach the higher tier workouts, it turns heads. Seeing some guy do handstand pushups or one arm push ups is impressive.
During my divorce, my lawyer and I both read the book Splitting. Just as /user/TheRealJongoBongo said, get that book.
https://www.amazon.com/Splitting-Protecting-Borderline-Narcissistic-Personality-ebook/dp/B0056JX46W
> Turn to this guide to help you:
> Predict what your spouse may do or say in court
> Take control of your case with assertiveness and strategic thinking
> Choose a lawyer who understands your case
> Learn how e-mails and social networking can be used against you
Most lawyers will do a free initial consult, or low-cost (I paid $100). You haven't even told us if you are the mother or the father.
I know that it can be worked out between the two of you, or in mediation, or in arbitration or in court (at least in Oklahoma). If your narcissist is like mine it will be a crazy-making process. And it's the custody that she is being craziest about. She wants full custody of kids she mostly ignored for years. And it's not outside the realm of possibility that she'll get exactly that. That's a nightmare scenario for me and my kids.
I believe you can gain a lot of advantage by carefully planning before filing anything or telling your co-parent anything. There's a book called "Splitting" (Eddy and Kreger) that covers how to divorce a narcissist. Not that you are divorcing, but it should give you some good advice.
The gist of it is that your co-parent will use your emotional vulnerabilities against you. You have to stay calm and appear to be the sane one. Thankfully that makes narcissists crazy, so there is some advantage.
I think the misconception here is that since "as much as possible as quickly as possible" is what most people posting online are looking for, it can seem like that's mainly what those programs are all for.
But to seriously bulk up or go from "0" to "powerlifter" is a years-long endeavor.
SL 5x5 is a great program. Personally I love Wendler 5/3/1 . I have nothing bad to say about ICF but IMHO it's basically SL 5x5 plus more accessories to get those beach muscles.
Based on your description of your buddy, I'm assuming he's pretty novice. Sounds like he needs a program that's simple, that you just follow as prescribed. And something that hits some large compound movements. Those kinds of exercises will help with strength + posture. Lethargy too, although diet + weight loss (not sure, no stats) will also help.
Also, on the pain: is cardio = running? Or even lower impact cardio like elliptical/biking? Just trying to get an idea. All 3 of the programs I listed feature squatting heavy, which can help strengthen the legs, could also hurt knees (especially with bad form). I highly encourage it, it's helped me with my legs, but you do want to be cautious about form.
The ebook is $10, and will answer most practical questions you have: https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ/ref=sr_1_1?ie=UTF8&qid=1481592224&sr=8-1&keywords=5%2F3%2F1
If you're going to spend months of your life following the program, IMO it really is worth it to drop a few bucks and read the book.
Most people who study the origins of modern yoga acknowledge that it has more in common with early 20th century bodybuilding/calisthenics/gymnastics than it does with any archaic Indian tradition. It is very much a hybrid, and does not belong to any one culture.
[Mark Singleton wrote a book on this called "Yoga Body"] (https://www.amazon.com/Yoga-Body-Origins-Posture-Practice/dp/0195395344)
According to this book, yes:
Spark: The Revolutionary New Science of Exercise and the Brain
Program website
Authors homepage
They tried it out in a school and it went from being below average to above average.
Apparently, but people can blow me. This is almost an exact copy of Justin Lascek's strength and conditioning routine found in FIT. The only difference is that I took dips out and moved Thursday's squat to Wednesday.
I read the Art of Expressing the Human Body and it describes what kind of training Bruce did through the years. It is a pretty cool book that I suggest thumbing through every once in a while.
That said I am pretty sure Bruce also worked in the lower rep ranges as well although I will have to look through the book to be sure.
Another thing also was that Bruce was a nut when it came to reading about fitness. Obviously if he were alive today he would be training a lot different due to the vast amounts of data/information we have been graced with via the internet. There has been no better time to be into fitness.
SS is not the only system for beginners despite what /r/fitness will tell you.
It's one possibility for a beginner but if you can't follow the program for whatever reason it's going to be better to follow whatever program you can.
Other programs that would be ok to start on:
It's kind of difficult to answer that question with a simple answer as there are many forms of yoga.
I think the first thing to do is to get a good idea of what yoga is and isn't. The vast majority of today's forms of yoga were plain and simply born in the 19th and 20th century. That doesn't discard them as being real yogas as the word "yoga" was in fact used across centuries to characterize a vast variety of practices.
To better understand what yoga is and isn't I strongly recommend reading those two books which are based on thorough and recent research :
https://www.amazon.fr/Roots-Yoga-Sir-James-Mallinson/dp/0241253047
https://www.amazon.fr/Yoga-Body-Origins-Posture-Practice/dp/0195395344
Beware, you might end up having to completely change your understanding of yoga !
For Ashtanga, I agree, David Swenson's book is indeed excellent !
All the other forms of "physical yoga" are modern innovations which, without saying they have no use, could be effectively replaced with western physical therapy practices.
For pranayama this book is as precise and step by step as TMI :
https://www.amazon.fr/Pranayama-Breath-Yoga-Gregor-Maehle/dp/0977512622
If you're more interested into the energetic side of yoga you should find a ton of precise ressources and a great community at https://www.aypsite.org/
Some of the practices found in the site are very powerful and you should be pay attention as to how those influence your TMI practice.
Hatha yoga (yoga based on physicality; postures, kriya, mudra) isn't actually based on Patanjalic yoga. It started as reaction against that high-minded asceticism. Have you read the Hatha Yoga Pradipika? Maybe you would find more agreement with the aims stated there.
Futhermore, the modern regime that you are no doubt doing is a melange of the few sitting asansa as described in the Hathapradipika, Harmonial and Scandinavian gymnastics, British military calisthenics, and 20th century Indian body building and wrestling techniques.
In other words, yoga (as we know it now) is already a cherry-picked form of many influences, east and west, spiritual and physical. Don't worry about those sutras, they are tangential at best.
I had similar hang-ups a few years ago after 4 or so years of practice. A lot of teachers and practitioners are ignorant of the true origins of our practice and will try to cram all manner of hooey down your throat. Ignore them.
I would also recommend Yoga Body: The Origins of Modern Posture Practice (http://www.amazon.com/Yoga-Body-Origins-Posture-Practice/dp/0195395344). Its a bit dry and academic, but I think it would be right up your alley and help you to answer some of your questions. It was certainly revelatory to me, as someone who loved the forms, discipline and breath-work, but wasn't so keen on some of the dogma.
Yes, we all pick and choose, even if we don't realize it. Enjoy your practice, its a beautiful thing!
Except for a correlation IS a relationship. Though I understand your need for research. I would recommend Spark by Dr. John Ratey and Brain Rules by John Medina. Here's a little web-based snippet of the Exercise chapter from Brain Rules.
There's absolutely nothing wrong with wanting to do something like this, but a trip this ambitious is a lot more likely to be successful if you work up to it. Yes, people have managed to complete long distance trails before with minimal experience prior to starting out, but I'd say that the odds are probably stacked against you in this case (especially since the Finger Lakes Trail doesn't really have the trail community and support network of more well-known trails like the Appalachian Trail- you can't get a professional gear shake down and purchase new equipment on the FLT 4 days into the trip like you can on the AT). You'd be well-advised to at least do a few weekend shake down trips, and perhaps 1 or 2 longer 4 or 5 day trips prior to attempting the FLT from end to end. The reason for this is that backpacking is a lot of trial and error when you're starting out- figuring out what works for you and what doesn't. You don't want to be 20 miles into a 500 mile hike when you find out that your shoes that felt OK worn around the block give you massive blisters after 5 miles on the trail, that your pack that felt comfortable when worn in your living room is torture after 4 hours on your back, that your stove doesn't work well in certain conditions, that your food isn't giving you the energy you thought it would, that your pack's rain cover is useless in a torrential down pour, so on and so forth. All of these are common issues that beginner backpackers often end up having to address at one point or another.
The Finger Lakes Trail is a good place to start with easier trips, though, because there's a bunch of places you can camp on the trail that are a relatively short hike in from the road (1 or 2 miles or less). If you go to the FLT website, they have an interactive map of the trail that will help you to find campsites and plan your trip. You can also order maps from the website. (I highly recommend at least using the interactive map, taking a screen shot, and then printing it so that you have a physical map with you to use for navigation. Many areas of the FLT don't have good cell reception, so you can't rely on being able to pull up the map on the FLT website if you find yourself turned around in the woods.) Picking a destination to camp at that isn't a very far hike in allows you to build experience without putting yourself outside your comfort zone or ability level. If things get bad enough that you need to bail, having a short hike back to your car makes it easy to do so without much difficulty.
Most of the camping options on the FLT are on NYSDEC State Forest land. Make sure you take the time to familiarize with the DEC's regulations for hiking and camping. Additionally, you should also take the time to read through and understand the Leave No Trace principles. This is really important, as there is a lot more to minimizing our impact in the backcountry as hikers and campers than just carrying our trash out with us.
In terms of hiking the entire FLT in one go, a few things to keep in mind are that the FLT doesn't see a lot of end-to-end hikers (maybe 5-10 in a year), and accordingly doesn't really have the same culture associated with more popular trails like the AT (this may or may not be a consideration important to you). There's also fewer resources for thru-hikers generally along the trail so some careful planning is needed. While most of the trail is complete, there are some lengthy road-walking sections where your feet will be on pavement for the better part of a day at times. There are a number of stretches of the trail on private property that are closed to public access during the spring and fall hunting seasons. And while there are some scenic destinations along the way, the trail predominantly passes through rolling hillsides dotted with farms and state reforestation areas (and much of the later is plantations of spruces, pine, and larch). It does at times drop into hollows with cascading streams and there are some nice waterfalls here and there, but the trail is generally lacking in areas of outstanding scenery (like the whites or the smokies on the AT). Perhaps the best attribute of the FLT are the opportunities for solitude- much of the trail gets relatively little use, and you'll likely be camped alone most nights as a thru-hiker. (I personally greatly enjoy hiking and camping on the FLT for this reason.)
As an alternative to the FLT that would afford a more "traditional" long distance hike (if that's what you desire), I might suggest considering Vermont's Long Trail. The southern half of it coincides with the AT so you'll get to experience part of that community if you time your trip so that you hike with the thru-hiker bubble. And there's quite a few mountain summits across the full length of the Long Trail that provide spectacular views. The Long Trail is substantially more rugged than the FLT, though.
There's a ton of info on backpacking gear and techniques online that can easily be found through some google searches. If you want a book, I highly recommend Colin Fletcher's The Complete Walker IV (you can probably get it at your library through inter-library loan if you don't want to purchase it). The book goes into a great amount of detail about all different kinds of gear, including discussion of the pros and cons of different types/models of equipment.
I hope this is helpful! :)
I've been backpacking since I was about 13 and have built up a lot of general skills through that. My favorite book on backpacking in general is The Complete Walker by Colin Fletcher. It's a little out of date but the overall advice he gives is timeless.
As far as specific AT stuff goes, I got a bunch of books but none of them have been nearly as helpful as reading the articles on whiteblaze.net. One of the best articles describes how to resupply along the trail without using many mail drops. Buying food as you go drastically cuts down on the logistical challenge of the hike. I also got a copy of the Through Hiker's Companion to take with me.
The best thing about the AT is that it has such a good infrastructure for long-distance hikers that you really don't need to know a whole lot before starting out. That's one of the main reasons I decided to do the AT instead of the PCT. With the AT, you can just go and plan as you go along. The PCT is a lot more remote and challenging from what I've heard.
Anyway, best of luck in your planning. I'm not an expert backpacker by any means but if you have any more questions, just let me know and I'd be happy to help.
This will look like a conflict of interest and tooting my own horn, but in "FIT" there are programs for people limited to dumbbell access.
Otherwise just emulate the movements the best you can with what you have. Presses, rows, squats, lunges, RDLs, and deadlifts are all doable with dumbbells.
Starting Strength (by Rippetoe) has been mentioned. Rippetoe collaborated with Kilgore to put out Practical Programming which gets more into the theory without getting too technical. Kilgore also wrote FIT recently and it's a great introduction book with theory and practical advice.
here. This book was written off of his workout journals. He was a big fan of isometrics, something that you don't see anymore.
Hi Pagit85
I can't say I have, no. I did some rock climbing when I was younger but I'm old and heavy now :(
I've never really followed any of the popular squat routines tbh. I learned quite quickly what worked well for me just by picking up tips all over. That said, I did enjoy this 20 rep squat routine when I was starting out and I continue to use high rep squats in my training from time to time.
Pick up the book Bigger Leaner Stronger (its like $13 on Amazon ) by Mike Matthews. He’s really into the science of building strength and size. Also checkout his 1 year challenge. It’s a tough workout, but that’s what you want 😉
Your questions make it obvious that a brief comment is not going to clue you in on what you're missing and put you on the path to success. You really need to do some reading on the basics of bodybuilding: diet, bulking, cutting, proper training program. I highly recommend downloading Bigger, Leaner, Stronger by Mike Matthews.
It's the #1 natural bodybuilding book on the market and would provide you everything from A-Z on what you need to start this journey. Even has a supplemental cookbook for bulking and cutting.
I agree, sounds like BPD with a mix of other things.
Check out the book:
Splitting: Protecting Yourself While Divorcing Someone with Borderline or Narcissistic Personality Disorder
One suggestion: (forgive me if the book title is not exact), look for "Splitting" on Amazon [edit, here's the link: Splitting: Protecting Yourself While Divorcing Someone with Borderline or Narcissistic Personality Disorder. It concerns divorcing people with Narcissistic or Borderline Personality Disorder. Those weren't precisely my ex's issues, but lots of the tips about dealing with crazy ex's and stb-ex's rang true to me.
As far as custody, I hate to say this, but don't get your hopes up too high. Remember that you've been living your life with her, and you're able to see (I'm assuming you're truthful when you say your wife is crazy) the manifestations of her illness on a day to day basis.
The court will care very little for your stories about crazy behavior. Odd people get custody of their children, all the time. If you are intent on getting sole or primary custody, you're going to need provable instances in which your wife didn't provide proper care for your children. You'll need to be able to prove those to people who don't give a shit about you (read as: social workers, judges, lawyers, and potentially mental health professionals). If you don't have or can't get that kind of proof, you're going to have a very tough and expensive fight on your hands, one that you'll likely lose.
If you can't get that kind of proof (that she isn't caring for the kids or endangers them) consider strongly working out a settlement with her with which you can live. if your ex is just garden variety odd, you won't win primary, sorry.
I don't know where you live, but assuming that you live in the US, it is not legal for your wife to unilaterally take your children, absent an agreement between the two of you. Get a lawyer, file for custody, and file an emergency injunction preventing her relocation,now. This can't wait.
Also, if your wife is leveling false abuse charges against you:
Potentially, google the term "dad's divorce" and follow some of the steps you'll find there. Best of luck to you. It's a long slog from where you are, stay strong!
FWIW: I have primary custody of my 12 year old son after a 3+ year custody fight. It IS possible, but I would never have believed how hard it was going to be when I was at the point where you are. Best of luck. It does get better, seriously.
Thinner, Leaner, Stronger and
Girls Gone Strong
These are two I am curious about, both were recommended but I have found little reference to them in the community.
Just be fully aware that running hills will add an extra stress, so it's even more vital that you slow your pace to account for that -- hill or no hill, at this stage you still want to be aiming for an easy, conversational pace.
Knowing that, if you fail a run it's definitely trying to do the repeat on a flat course, just to test without the added stress.
The way it changes your times is ... it really doesn't matter. Forget how fast you're going, just try to run as far as asked and keep it easy.
"I have a bad habit of trying to run rather than jog" ... This is very common — I definitely started that way, too — but it's the number one thing I'd encourage you to work on, especially if you struggled with week 3. What definitely helped me most was reading up on running, and seeing that pretty much all the major coaches devise plans that focus mostly on long, easy running, even for advanced racers. Check out something like 80/20 Running or pretty much any of Hal Higdon's plans and you'll see it repeated time and again.
For instance, even Hal's 5k plan for advanced runners mixes speed work with "easy runs" that he describes as "a comfortable pace, not worrying about speed or distance" where you "think minutes rather than miles."
"You should be able to carry on a conversation while you run; if not, you’re going too fast."
As a former sprinter, I'm pretty sure running fast is not the issue for you -- but running fast for a long time probably is. So work on the "longer time" stuff now and add that natural speed later.
42 year old runner here - you're a ticking timebomb, and you're going to injure yourself if you dont slow down! - You're running way too fast, too often!!
And actually, all the science shows that running fast all the time is NOT going to make you faster. You should work towards making 80% of your running slow, and 20% fast. - I would recommend you have a look at this book - 80/20 Running
Good on you! I'm also starting again. Yesterday I started reading this book: https://www.amazon.ca/Spark-Revolutionary-Science-Exercise-Brain-ebook/dp/B000SFD21Q
I can only recommend it, the first few pages have already completely pulled me in.
I started My Marathon and have a little bit of First Ladies of Running left. Haven't started Running with the Buffaloes yet - but that's high on the list to pick up once I finish those two.
My 'wish list' highlights right now include Duel in the Sun, Spark: The Revolutionary New Science of Exercise and the Brain, The Barefoot Sisters Appalacian Trail books Southbound and Walking Home, Swimming to Antartica, and Physiology really fascinates me even though I only understand a fraction of it so I kind of want to check out Running: Biomechanics and Exercise Physiology in Practice, 1e
I also have a couple of business related books (But those are boring. I just feel like I have to read them to stay relevant in some conversations.) I need to get through, as well as some good fiction reading in just to detox the brain. Haha. Archer has been taking precedence over that before bed lately though.
Also - Convict Conditioning: How to Bust Free of All Weakness-Using the Lost Secrets of Supreme Survival Strength https://www.amazon.com/dp/B004XIZN5M/ref=cm_sw_r_other_apa_8bo0xbCXRWFZQ
Edit: Written by Paul Wade
The best place to learn about 5/3/1 is in Jim Windler's book 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition)
Hi all - Sorry if this is a really stupid question. Searching for a new lifting program (Starting Strength didn't have enough variety to keep me interested). I read about Thinner Leaner Stronger on the sidebar of beginner programs. Does the book actually include the lifting routine...?
https://www.amazon.com/dp/B0098PYV7Q/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
I follow this program:
https://smile.amazon.com/gp/product/B0098PYV7Q/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
It's a full YEAR of routines with options to lift 3,4, or 5 days a week (awesome for people who travel for work like i do)
You can get the kindle version of the book on amazon for $9.99, and read it on your phone/tablet
https://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=
Good luck
Rather than eating unhealthy food, it would probably be better to check out the book Strong Curves
Check out 80/20 running here:
80/20 Running: Run Stronger and Race Faster By Training Slower https://www.amazon.com/dp/B00IIVFAEY/ref=cm_sw_r_cp_apa_i_1kiODb39SVX58
I follow the 80/20 Triathlon book for tri training. There are many more workout types beyond your list, a lot of great explanation behind each workout type and when to incorporate them.
TB1 (third edition) for lifting and TB2 for conditioning
Yoga Body by Mark Singleton & Sinister Yogis by David Gordon White are two books which explore this topic in greater detail
It's not exactly fright-or-flight when you're sad.
I've learned that when we become sad it's really just our bodies trying to save as many resources as possible and waste little energy. You can imagine how sadness during hard times became an evolutionary advantage to our ancestors. Depression is a prolonged state of sadness. When people say to do various interesting activities and exercise to deal with sadness and depression, you can see them as good ways to jumpstart our brain out of the "resource saving" mode.
I'm not very good at explaining things so forgive me, I just read books. "Spark" would be a good read for things like this
> I think pretty much everyone underestimates what basic cardio does for your mind.
At least everyone who hasn't read this book
The same guy who wrote Driven to Distraction just wrote another book called Spark which is all about using exercise to control all sorts of mental issues, including ADD.
I like exercise for ADD myself. I think it helps a lot. I hated stimulant medications, and no longer take them. I also changed my life so that I no longer had to do too many things I didn't find interesting. I know that's hard to do, but I can use my hyperfocus to my benefit now.
Spark is a really good book on the health benefits of exercise for those who want to know more than the video offers.
Probably three grand worth of starting gear. Shoes would normally be around $50 a pop in Central and South American, thankfully I have a friend mailing me shoes so I'm spared that expense.
Check out this book. A little dated, but very useful stuff inside.
As for food, you can't go wrong with Mountain House.
Some pointers:
Do bring duct tape. Great for blisters and many other things.
Do put Fresh batteries before your hike
Do pack a Mini bic lighter
Don't pack too heavy. Visit r/ultralight for ideas on how to reduce pack weight. Try to be under 45-50 lbs. you can hike more miles, and your trip will be more enjoyable.
Do not wear brand new shoe/boots. Break them in.
Don't wear cotton
Do Know how to read a topo map and triangulate your location.
Do carry an Essential 10
Do let people know where you are going.
A great book for beginners is The Complete Walker by Colin Fletcher.
http://www.amazon.com/Complete-Walker-IV-Colin-Fletcher/dp/0375703233/ref=sr_1_1/180-6869170-5187653?ie=UTF8&qid=1420102640&sr=8-1&keywords=complete+walker
I don't know how old you are, your life experience, or if you are male/female, so I can't really advise you whether or not it's a good idea to go it alone. Maturity and common sense definitely be required. Welcome to Backpacking. It's a beautiful hobby that will provide meaningful memories to last a lifetime..
"I went to the woods because I wished to live deliberately, to front only the essential facts of life..."
Henry David Thoreau
Thanks again. The Complete Walker is now updated to the 4th edition, printed in 2002. It looks really good and I'm adding that to my library.
Read the following
Fit
Practical Programming
Power, speed, endurance
Olympic Weightlifting
Also, 70's Big is a great resource. As well as Glenn Pendlay's Blog, and the articles section of his website.
Live and die by KISS principle when programming for yourself. My personal opinion is to squat and press heavy twice a week (volume day/intensity). Snatch, clean and jerk twice a week (volume/intensity). Two hard conditioning sessions a week of under 10 minutes.
In Fit the authors recommend focusing on one aspect of fitness at a time. They say trainees should focus solely on strength and worry about conditioning/endurance later as it takes a comparatively short period of time to build up.
Here is a book detailing his training regiment.
This program sounds terrifying, but promises just that: https://smile.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
If you want muscle you need to train with a barbell. Get this book http://www.amazon.com/gp/aw/d/0926888005 . Starting strength by Rippletoe will work for you too, but I believe in the squat program.
Teach yourself to squat, and when you're comfortable with the exercise, do the program as outlined in the book. It's simple and it's difficult but it can be done. Buy chicken breasts in bulk and freeze them. Make shakes with peanut butter and protein powder and ice cream and milk if you're having terrible getting the calories in.
Look for a 300lb Olympic barbell set on craigslist.
Squat hard and eat and squat and eat and you will grow. I fucking promise. Your goals are reasonable and attainable in this time period. But you have to do heavy compound exercises. You don't have a chance otherwise. Barter trade or steal a bar and plates.
Congratulations on your success so far. For distance runners on keto, I highly recommend checking out:
One of my friends swears by ChiRunning but I haven't read it yet (though its on my list). Also, The Barefoot Running Book is supposed to be great.
Not form, but I've also heard really good things about Race Weight
I found this Yoga Anatomy https://www.amazon.es/dp/1450400248/ref=cm_sw_r_cp_apa_i_137yDb2M32Q87
Re the gym problem, get the book New Rules of Lifting by Lou Shuller and Alwyn Cosgrove and do the beginner workouts. Watch some youtube videos on form and you'll be off to a great start.
/r/ashtanga
http://www.claudiayoga.com/2011/04/32-suggestions-how-to-start-an-ashtanga-yoga-practice/
https://www.kinoyoga.com/the-logic-of-the-six-day-a-week-mysore-style-ashtanga-yoga-method-by-kino-macgregor/
https://www.yoganatomy.com/ashtanga-practice-without-a-teacher/
https://www.ashtangayoga.info/practice/downloads/cheat-sheets-pdf/ (the entire site, not just the .pdfs)
Kino's channel, or stuff on CodyApp (you can search the sub here for that)
http://grimmly2007.blogspot.com/
http://chintamaniyoga.com/blog/
Books:
https://www.amazon.com/Ashtanga-Yoga-Practice-David-Swenson/dp/1891252089
https://www.amazon.com/Ashtanga-Yoga-Philosophy-Gregor-Maehle/dp/1577316061
There are apps w/the counted sequence from Michael Gannon and John Scott with additional info, and David Garrigues just released audio.
From a recent post, a 21 day plan: https://www.codyapp.com/bundles/21-day-be-strong
I’m a beginner myself, only just over one year. If you don’t have access to a teacher, there are some really good tutorials that helped me:
https://m.youtube.com/watch?v=gFg4o5Zg75k&list=PLpfKu0U8zxt5OEvjSidi4_srjLcwvDhQd&index=2&t=0s
https://m.youtube.com/watch?v=-Va_P61H9IY
Purple Valley overall has loads of great tutorials.
Also, David Guarrigues: https://m.youtube.com/watch?v=-Va_P61H9IY - Mark Darby demo shows beginner adjustments https://m.youtube.com/watch?v=2MghjERHHG8 - David Swenson short forms are a good when you are a bit short of time (or strength 😊) https://m.youtube.com/watch?v=Qf4mjtnSA40 (this one is 30 min - there’s a longer one too).
On that note I found David Swenson practice manual really useful https://www.amazon.co.uk/Ashtanga-Yoga-Practice-David-Swenson/dp/1891252089/ as well as Gregor Mahele’s one https://www.amazon.co.uk/Ashtanga-Yoga-Philosophy-Gregor-Maehle/dp/1577316061
It gets easier with time. Modify as needed. I still can’t do the 2 revolved ones you mention without modifying :) the important thing is the breath. Enjoy!
There are always cheaper ways to partake in yoga, you just need to be resourceful.
I'd suggest going to a few yoga classes before relying on a dvd to follow. Once you've done that, you can definitely grab a dvd and work through the routines at home.
Personally, I use the following book, there is a section in it for 15/30/45 minute variations of the ashtanga practice. But you should definitely attend a couple of classes before trying to do ashtanga on your own.
http://www.amazon.ca/Ashtanga-Yoga-The-Practice-Manual/dp/1891252089
Losing weight, in a way, is easier, because even if you do nothing your body is going to burn 1500-2000 calories all on its own. (Depending on your lean mass quantity / weight.) So if you control the input and do jack shit... you'll still lose weight.
Gaining muscle, on the other hand, means you have to
So... there's the three things you have to do. I highly recommend this book for a scientifically backed approach to this:
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895304
As far as "small lifestyle change" to get stronger.... body weight exercises like push ups and pull ups... but even there, once you can do 10 or so of those, you build endurance more than size.
Try this: one hour at the gym lifting weights three times a week, and don't waste any time doing cardio while there. Check your video game stats, I'm sure you can find three hours a week. After a year that will be over 150 hours of working out and I can assure you you'll be stronger! 💪
Are you on T? If you aren’t it probably won’t have as much as a dramatic affect, but weight lifting will help build a more masculine shape. Bigger Leaner Stronger is a great beginners guide to weight lifting and building muscle. Planet Fitness is a good gym, they’re cheap and open 24/7. Good luck!
I recently read this book and it was a good place to start for info. He discusses routines, supplements, diet and a few other things. The writing style is a little bro-y, but overall it’s mostly good info.
Before I started the routine described in this book, I did 3 months of lifting with the help of the StrongLifts 5x5 app. It’s great for beginners.
I also utilize Scott Herman’s YouTube channel for help with form and to even find out what an exercise is.
Hope this is helpful. Good luck.
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body https://www.amazon.com/dp/1938895304/ref=cm_sw_r_cp_api_i_ktK9AbM55JX16
Here's something else, if you like. I haven't read this book but the Amazon review alone concurs with my knowledge of the history of yoga as we tend to know it, which is less based on religion than English, military calisthenics.
> Very sound, but I want to add that the lotus postures found in very ancient Indian (Harappan) suggest that perhaps what we know of as yoga, and to a degree martial arts, may actually pre-date written history.
One of the problems with working with static images is that a LOT can be read into them. When hyroglphys of individuals in similiar postures were found in Egypt, people made the equally problematic claim that Yoga was really an Egyptian export. Similiar unsound arguments have been made that Egypt was the cradle of all martial arts.
The reality is that what we "know" as yoga (postural flow) is less than 200 years old and has as much (if not more) to do with the European Gymnastics movement as it has to do with ancient India.
Mark Singleton's book "The Yoga Body" (https://www.amazon.com/Yoga-Body-Origins-Posture-Practice/dp/0195395344) is an incredibly well researched history of this. Or you can look at this survey article for a well cited exploration of the topic:
http://www.academia.edu/638083/The_Development_of_Modern_Yoga_A_Survey_of_the_Field
Not exactly on brain training but "Spark" by John Ratey is interesting study on effects of exercise on the brain.
Not just a matter of beauty. Physical well-being results in improved mental functions as well!
You don’t have to buy into sports or competitive gym culture to feed your brain some good hormones; there are plenty of enjoyable physical things for intellectual types to do, from hiking and backpacking to dance to traditional martial arts. Or just plain running like Murakami.
Consistent, scheduled exercise helps a lot.
Check out a book called "Spark":
http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113506
I'm treated for anxiety, depression and ADHD. I've long noticed that the best periods of my life are directly correlated to being far more active.
I recently read a great book on the subject called Spark: The Revolutionary New Science of Exercise and the Brain. I'd highly recommend it.
I'd either buy or borrow a copy from your library of The Complete Walker IV and read it. That should help you get started.
Here are some things I carry that aren't on your list:
https://www.amazon.com/Complete-Walker-IV-Colin-Fletcher/dp/0375703233
Everything you ever wanted to know about walking (hiking).
It's not supposed to be easy. Start with your arms as far out on the stick as possible. That makes it easier. But it's something you need to do.
Essentially, your problem is that you lack basic mobility. That may sound harsh, but it's true. Your restricted range of motion has nothing to do with being big. Watch the super heavyweights in olympic weightlifting. Three hundred pound guys with no problem getting into an ass-to-grass squat, with the bar overhead in a snatch. Your problem is that you have let your muscles tighten up.
The good news is that mobility is every bit as trainable as strength. You just have to do it. And if you're going to avoid injury down the line doing any sort of physical activity, you're going to need to address that. Mobility WOD has a lot of great exercises for helping with mobility. The book Fit, by Lon Kilgore, Michael Hartman, and Justin Lascek, has a great chapter on mobility.
The book Fit by Kilgore et al. provides a strenght routine using only machines.
I have his book called The Art of Expressing the Human Body and it deals almost entirely with his workout routine. It's a super good reference to have.
A book can be helpful for learning weight lifting techniques. I used The Art of Expressing the Human Body by Bruce Lee. That book is full of great instructions, pictures and illustrations of proper weight lifting techniques. The machines he used may be considered primitive by today's standards but the underlying pulley mechanics haven't changed even if the equipment looks fancier. Read up, plan your workout before you go in to the gym and just concentrate doing your planed routine for the day. Bring it with you and use it for reference if you need to. Eventually you will start to feel comfortable going to your gym. You will learn the etiquette (it's usually: "Yo, you using this?" and, wiping your sweat off the benches) and you will fit right in.
Here's his book on how to train like him by him.
The Art of Expressing the Human Body by Bruce Lee and John Little
And how to fight like him here
"The Art of Expressing The Human Body", by John Little.
You can find it on amazon here
If you are interested in these types of books, then I would also recommend "Zen In The Martial Arts" by Joe Hyams. (My personal favorite)
You can also find it on Amazon here
Enjoy!
I believe that's from The Art of Expressing the Human Body which is a great read. Lots of great ideas for working out and Bruce's ideas are awesome motivation.
Some people (myself included) would tend to recommend that teenagers not get too obsessed about stuff like this. Just eat healthy, exercise, stay safe and out of trouble, try new things (like sports), learn and learn to like learning, and have fun.
You have plenty of time to become "seriously fit". Bruce Lee, who I've heard some people jokingly call 'the fittest person ever,' didn't start exercising (cardio and strength training) until he was about 24[1].
As long as you're growing and making progress, worrying about the extra details aren't necessary.
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
You can use more sensible diet plans than what's in the book, but this will teach you how to work hard and put some pounds in your squat.
Fair warning: it is a very challenging six weeks.
The book also has some interesting history in it (really, it's a historical item itself) so it's worth reading if you're interested in the history of the iron game.
Greysteel is a relatively new YouTube channel, so not much content yet. I'd describe it as Starting Strength for 50+ people, also has a book The Barbell Prescription which again is basically Starting Strength for 50+ people (though the cover says 40) found on Amazon or Starting Strength store
It's more info heavy than actual workout content, so not sure if this is what you're looking for
EDIT: GreySteel's facebook page also has some content!
I think you should reconsider about squats and other compound movements and read this book
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Is everyone here overlooking that OP is in his mid-40s? OP, here's a SS coaching mantra that I've taken to heart:
It's easier to slow down your LP and keep going, than it is to stall and have to reset.
So I'm going to disagree with the crowd and say: go with the smaller jumps. Who cares if someone else went 6 or 8 or 12 or 40 weeks before reducing their jumps? Your progress is your progress.
You should of course consult The First Three Questions (rest periods, jumps, and food+sleep). Note that the answer to question 2 incorporates the principle cited above. Also, you should check out The Barbell Prescription. Great reading for us "seasoned" folk. https://www.amazon.com/dp/0982522770
Have you read The Barbell Prescription? https://www.amazon.com/dp/0982522770/ref=cm_sw_r_cp_apa_i_x5Z3BbQGM79V7
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Sounds like you may not be following an established program. If not, it would be a good idea to start. This book has a lot of good info on training and programming for older folks:
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Get a copy of Sullivan & Baker's Barbell Prescription. It contains an excellent and detailed treatment of how to teach elderly and frail people how to squat. It includes many layers of, "OK, if she can't do that, here's something else to try".
Seriously, get the book and read that chapter. I've never seen a better treatment of this exact subject.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1?keywords=strength+training+after+40&qid=1573145856&sr=8-1
Strength Training for Life After 40:
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/
Seems to be good one...
"The Barbell Prescription: Strength Training for Life After 40 directly addresses the most pervasive problem faced by aging humans: the loss of physical strength and all its associated problems - the loss of muscle mass, bone mineral loss and osteoporosis, hip fractures (a terminal event for many older people), loss of balance and coordination, diabetes, heart disease related to a sedentary lifestyle, and the loss of independence.
The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The Barbell Prescription challenges the motivated Athlete of Aging with a no-nonsense training approach to strength and health - and demonstrates that everybody can become significantly stronger using the most effective tools ever developed for the job."
"Any recommendations for a guy in my life season? I need something structured, and I need something that will keep me disciplined..."
Try https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1/145-2814763-7946832?ie=UTF8&qid=1504601937&sr=8-1&keywords=barbell+prescription
This book is excellent for those of us over 40.
You don't push, you lift. And high heels, not high knees. I second the recommendation to buy and read
ChiRunning.
(Co-incidentally I'm reading that book for the first time at the moment, but I've been running in essentially the same way for over a year anyway. I've already found several tips that make my runs better.)
My running friend said reading Chi Running helped him fix his running form issues.
If there's a specialty running store in your area, see if they offer clinics on improving your running posture.
I can empathize with you. Most of my time running is spent questioning all of my life choices that led to me running for "fun".
One thing that has really helped me is reading the book ChiRunning, by Danny Dreyer. The book teaches a technique for running, similar to what Total Immersion does for swimming. The running technique has helped me to run farther and faster than I ever did before (which isn't saying much because I'm still slow) while using much less effort and with fewer injuries.
But more than anything, it helps me to view running as "run practice" instead of "run training." Each time I run, I'm focusing on running better - rather than focusing on running farther or faster. I'm constantly striving to run perfectly, which is more motivating than simply striving to run. That shift in mentality helped me to actually look forward to running, which is basically a miracle for me.
A low bar squat will help with hip mobility, glute engagement and core strength. You should also incorporate some high bar or front squat, as this will shift the focus towards the quads.
I highly recommend reading ChiRunning for some guidance on improving your form. http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447
I started with the Couch to 5K Running Plan that's been suggested, and it's great. I would add that I found the book Chirunning to be very useful. It got me thinking about how I ran, and I found running to be more comfortable after putting some of it's suggestions into practice.
I found this book to be very helpful. You may be able to find it at your library. http://www.amazon.com/Yoga-Anatomy-2nd-Edition-Leslie-Kaminoff/dp/1450400248
Maybe check out this book.
I don't know of any other books specifically for sequencing (although I'm sure they're out there!), but I can recommend a few yoga anatomy books if you're interested. Yoga Anatomy by Leslie Kaminoff and Amy Matthews is extremely helpful. Ray Long also has a ton of awesome books with amazing illustrations. I have one of his yoga mat companion books (the one on arm balances and inversions) and find it a great resource to my own practice.
That is a valid concern, and I think you will learn a lot from trial and error, but here are a few general rules I've found in my studies. Don't do backbends immediately after core strengthening exercises because tightened abdominal muscles make it harder to lengthen and extend the spine. Don't alternate between sustained forward folds and backbends because that can also strain the back. In standing asanas, try to separate and not alternate between ones with externally rotated femurs/hips (i.e. Warrior II) from those with internally rotated femurs/hips (i.e. Warriors I and III) to allow a safer opening of the hips. It's better to do externally rotated ones before internally rotated to set alignment. I also like to sustain a Tadasana for a few breaths toward the beginning of my practice to get a nice grounding and focus in on proper alignment.
Edit: Also, if you haven't already, I'd also recommend reading the Yoga Sutras. Although it's not specifically related to sequencing or anatomy, it's definitely helped me to deepen my practice and is a very valuable tool.
Light On Yoga has been enormously influential for me. A wonderful resource even for non-Iyengar people.
http://www.amazon.com/gp/aw/d/0805210318/ref=mp_s_a_1_1?qid=1407672746&sr=8-1&pi=SY200_QL40
Yoga Anatomy has some of the most detailed illustrations of asanas I've ever seen and includes a huge amount of alignment information.
http://www.amazon.com/gp/aw/d/1450400248/ref=mp_s_a_1_1?qid=1407672879&sr=8-1&pi=SY200_QL40
Lastly, my personal favourite is The Power of Ashtanga Yoga. It could be argued that other books have more asanas or more detailed descriptions (see above), but this book is my favourite because it helped me figure out what it means to be a young westerner practicing an ancient tradition from India. It also helps that the author is very open about the challenges she faced in her practice, which is refreshing and encouraging when I work on mine. Highly recommended.
http://www.amazon.com/gp/aw/d/1611800056/ref=mp_s_a_1_1?qid=1407672988&sr=8-1&pi=SY200_QL40
Several of your lifts have gone up. You've made progress! If you're not getting the results you're wanting, try switching programs. I've seen some great results using programs out of The New Rules of Lifting . Keep at it, self-improvement is never a waste of money.
New Rules of Lifting has been a HUGE boon in helping me understand the science behind what I'm doing. I've read both this one and the NROL for women as well. Highly recommend.
http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/158333338X
I use The New Rules of Lifting. It includes a variety of different workouts for different purposes, including progressions allowing you to build up to heavier weights without burning out or injuring yourself.
I hurt my shoulder a couple of week ago actually so none at the moment =( But I was doing the bodybuilding routines out of this book. I can't find another similar program on the internet to link unfortunately, but it involves switching up rep ranges every workout. It keeps it interesting if nothing else. At some point in the future I'll try out 5/3/1 and RPT, they both look awesome.
Read a lot. Learn all you can. Learn to use the free weights and how to do exercises correctly.
Here's a great starter for 12 bucks. Alwyn Cosgrove is legit. http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/158333338X/ref=sr_1_1?ie=UTF8&qid=1330998969&sr=8-1
Best of luck in reaching your goals! There is a lot to learn, but a ton of resources to help you.
WEIGHT TRAIN. And dude, you'll love it cuz you'll feel soooo powerful and kick-assy.
I follow a routine found in book called "New Rules of Lifting." It's my and my co-workers bible. There's also "New Rules of Lifting for Women," which is okay, but you know, I like the feeling of following a program designed for dudes, who gain muscle a lot quicker than us womens....Almost like I'm fighting the patriarchy one rep at a time.
Have fun! And congrats on losing all dat weight.
David Swenson's Practice Manual is an excellent reference. I too came to Ashtanga with an established practice and struggled whether it was best to stay at a specific posture, to modify, or to skip and move on in the series (See Post). The even more difficult question was deciding if because I was able to do a posture, I should.
The lesson I learned was to stop setting expectations and competing with myself, to listen to my body and give myself permission to modify or not do a posture from day to day or minute to minute. It would have been so much easier if I'd had a teacher to lead me through the series, but the body is the greatest teacher. We gain all the benefits of yoga regardless of the postures we do or the modifications we make.
I try to get in a full practice whenever I can, but when that is not possible I use one of the short forms in David Swenson's Ashtanga Yoga book (linked below). I figure that some yoga is better than no yoga and the book includes 15, 30 and 45 minute version of the primary series. The rest of the book has fantastic insight into each pose of the beginner and intermediate series too. Good luck with your marathons!
http://www.amazon.com/Ashtanga-Yoga-Practice-David-Swenson/dp/1891252089/ref=sr_1_1?s=books&ie=UTF8&qid=1396026720&sr=1-1&keywords=ashtanga+yoga+the+practice+manual+by+david+swenson
Why don't you do more of the practice? Start moving to the seated section of the primary series. There is a good book here: http://www.amazon.ca/Ashtanga-Yoga-The-Practice-Manual/dp/1891252089
Or you can look at the free online resource: http://www.ashtangayoga.info/practice/primary-series-yoga-chikitsa/
Or try a different style of yoga - see if that helps.
I read a review of someone who did it with earplugs so he could hear his breathing more. Perhaps focusing on making noise with your breath will help keep your mind concentrated on a single subject.
First of all don't think of it as a kick start. More of a gradual change and transition. This does not mean to lack dedication. What got me on the path of regular yoga was a firm desire to make it the priority in my non-working life. Also, finding a studio with an encouraging community is a big help. Much of yoga is an inward practice but it helps to have an environment of people radiating positive energy outward to keep you motivated.
Much luck in your journey. I practice Ashtanga. David Swenson's practice manual is great if you can't get to a studio. Try to avoid commercialized vanilla flavored practice DVD's. The help of a skilled teacher can pick out many adjustments to your practice that can save you from needless injury. It's impossible to see yourself in a pose while you are deep in it.
If you are looking for the meditative side I think you are best served in one of the styles more rooted in the heritage of yoga (Ashtanga, Iyengar and a few others). Everyone's path is different though. Try a few styles out but never mistrust your heart when it tells you that it has found a yoga home.
EDIT: http://www.amazon.com/Ashtanga-Yoga-Practice-David-Swenson/dp/1891252089/ref=tmm_other_meta_binding_title_0?ie=UTF8&qid=1332167707&sr=8-1
Kino has A LOT of great videos...this is her introducing Ashtanga http://www.youtube.com/watch?v=11C1021vKGU
Yes there is! Don't try necessary copy someone who is far more experienced. Like When you can't put your head on your knees just bend them, don't try to look like that guy/gal from a video/book. Most important is your breath, not how the posture looks. There are many ways how postures can look. Look up this book (side note David Swenson practice with straight back because he has issues with his legs - he walks like a duck. But ashtanga is meant to be practiced with round back - more benefits). In that book you will find pictures of different "how to" a pose can look. Also if you can save up for like one class of mysore per month/two that would be awesome. Teacher should be there to help you if you are struggling with some postures. Now for the proper yoga breath: it is called a free breath with a sound (not ujjayi breath). You are using only your nose and try to breath into your lungs and try squeezing your butt in (like you would if you really need to go to #2 :)) there should be a sound coming from your nose (not your throat). Imagine that you are breathing directly into your lungs and try "stoping" the breath going into your stomach - your stomach should remain almost motionless. And don't worry, it takes time. Just like in meditation everytime you drift away just notice that and go back to your breath. You can practice that breath even when not practicing yoga. It will actually strengthen your meditation practice also
Aimlessly lifting weights in an ad-hoc sort of pseudo-isolation sort of way and running a couple of times a week. Had no idea what I was doing.
Then I found a post that linked to this and started following it to a T: Linear Progression PPL for Beginners
Then got the “Bigger Leaner Stronger” book on Amazon and am now following that to the letter : BLS link on Amazon
Thank's for the kind words man. The short answer is I've been following this book. A second book I recommend is Starting Strength which discusses in depth proper form for the key weightlifting workouts (bench press, standing military press, barbell squat, and deadlifts).
Bigger Leaner Stronger taught me everything from managing calories, what to eat, how to manage macros, good vs bad protein powder, supplements, vitamins, work out routines, etc. It is basically my gym bible. But, if you aren't interested in taking the time to read these books (which I HIGHLY recommend), then I'll give you a brief rundown of my workout routine.
Workouts "phases" are broken up into 9 weeks. A typical 9-week phase looks like this:
Weeks 1-3: Regular week lifting at 5 days per week (mon-fri)
Week 4: Strength Week. Only lift mon, wed, and fri, but focus on key workouts (Barbell squat, deadlift, bench press, military press)
Week 5-7: Same as week 1-3
Week 8: Strength week
Week 9: Deload or off week. I either don't work out this week or I do three days at 50% of my working weight (so essentially a light week)
A typical 5 day week looks likes this:
Monday: Chest and Abs. Incline bench press. Incline dumbell bench press. Flat barbell bench press. Face Pull. Three abdominal circuits where one circuit consists of Cable crunch (10 to 12 reps), captains chair leg raise to fail, bicycle crunch to fail
Tuesday: Back and Calves. Deadlift. Bent over barbell Rows. Pull ups. Standing calf raises. Seated calf raises.
Wednesday: Shoulder and Abs. Standing Military Press. Side lateral Raise. Bent over rear delt raise. 3 ab circuits.
Thursday: Legs. Barbell squat. Romanian deadlift. Leg press. Standing calf raise. Seated calf raise.
Friday: Upper body & Abs. Incline bench press. Barbell curl. Close-grip bench press. Alternating dumbell curl. Chest dips. 3 ab circuits.
A typical activity includes 4 warm up sets and three working sets like this:
12 x 50% of my working weight (rest 1 min);
10 x 50% of my working weight (rest 1 min);
4 x 70% of my working weight (rest 1 min);
1 x 90% of my working weight (rest 3 min)
After this warm up is complete, I do 3 working sets. 4-6 reps of my working weight (if i hit 6 reps, I add 10 lbs to a barbell or 5 lbs to a dumbell) Rest 3-4 min. Repeat this 2 more times. A huge key to building strength is progressive overload. If you hit those 6 reps, add more weight. If you hit 6 reps and add more weight but can only do 3 reps with the new weight, drop it back to where you were before. But next week, start with the higher weight.
As far as diet is concerned. Yes. This is the biggest thing. I eat clean. I eat very clean. I don't eat processed foods. I only drink milk and water. I eat vegetables and chicken. Good fats, good protein, and good carbs. I weigh everything I eat to make sure i'm hitting my calories and macros. I track everything in my fitness pal.
A typical meal day for me is protein bar before workout. Protein shake and banana after work out. 2 hardboiled eggs and 175 grams of plain nonfat greek yogurt for breakfast. 4 oz tuna and some triscuit crackers + a carrot for snack. Chicken breast and veges for lunch. Non-sorbate prunes and another banana for a late day snack. Protein shake for dinner. Maybe some more protein and veges.
TLDR
Read bigger leaner stronger. If you don't want to do that then the key items are eat clean and within your calorie limits (you can lose weight by eating in a caloric deficit without even needing to workout). The most important weightlifting exercises are barbell squats, deadlifts, standing military press, and bench press.
As my post title states, I only do cardio 0 to 1 times per week which is hardly anything. It's not necessary for fat loss, but it will help accelerate fat loss and increase cardiovascular health which is important and which is also why I'm going to start adding more cardio.
Best of luck man. That book changed my life. I highly recommend it.
You can run and run and run and the end result will be.... you're a better runner who can run longer faster. Weirdly though, it's a horrible way to try to get stronger, where were talking about the muscles generating more force (and generally getting larger to do that).
Lots of good muscle building science here:
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895304
Get this book: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895304
It will teach you everything you need to know about nutrition and also give you a full year's worth of exercises. Eating healthy is #1 but if you work out alongside proper nutrition, you'll burn many more calories and will lose the weight much faster.
​
I believe Convict Conditioning is pretty popular over there. Never tried the program, but I read the book. Seems to make sense; progressive overload, strength-based.
0 minutes a day is perfectly adequate for weight loss. A 4 minute Tabata Session everyday would easily put most people in the 75th percentile for VO2 max because the average person is so incredibly weak and slow. You have no idea what you're talking about regarding the matter. Try 4 minutes of tabata squats and tell me how you feel after. Here's the related video, and here is the relevant wiki article.
If you are poor however, you are much more likely to suffer from a variety of health problems because of it. Did you know that? You know one of the great equalizers in regards to health when accounting for socioeconomic differences? It's called exercise. Exercise and proper nutrition is likely more important for you if you're poor than if you're not.
You don't need money to exercise. There's hundreds of exercises you can do without equipment. Most plyometrics routines only require a pull up bar. It costs no money to do Tabata squat sessions. This is a popular body weight book, and so is this. Did you know how much a pull up bar costs? Last I checked you could get one for $10 at Winners. There's also this other completely free and really neat exercise called running, maybe you've heard of it?
> I'm betting the high energy guy that works out and such probably doesn't engage in intellectual or creative pursuits.
Yeah, that's probably because you're a moron. This guy is a pharmacist and world record holding powerlifter (and also a bodybuilder, strongman, and former cross country runner), physicist and mod of r/askscience, lawyer, engineer and dietician, university professor and mod of r/fitness, developer of arch linux and r/fitness mod, military officer and computer scientist, former professor, dietician and mod of r/fitness, works at Intel as a programmer and a junior national record holder. I myself am going to med school and play both the bass and drums (both terribly) and am a former high school cross country runner.
Relevant scientific research.
----
But keep making excuses, it's entertaining.
If you want an awesome workout that you can do anywhere without wieghts or a gym and gets you ripped then you should check out Convict Conditioning. Book is awesome and workout is practical and useful.
Read this book:
Splitting: Protecting Yourself While Divorcing Someone with Borderline or Narcissistic Personality Disorder
If she is BPD get ready for her to try to completely fuck you're life over.
This book really helped me. "Splitting..." by Randi Kreiger and Bill Eddy.
https://www.amazon.com/Splitting-Protecting-Borderline-Narcissistic-Personality-ebook/dp/B0056JX46W/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1511839685&sr=8-1
And like those before said: lawyer up. The book gives good advice on how to pick a good lawyer. It also talks about the games people play and coping with them.
Don't let her bully you into compromise. Your kids are worth having monetarily and so she won't poison them against you.
Good luck.
If I can make a recommendation, I found [this book] (https://www.amazon.com/dp/B0056JX46W/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1) to be extremely helpful in going through the divorce process with my ex wife.
There's something about this disorder that certainly make behaviors predictable, and I'll be darned if she didn't follow most of the patterns explained in the book.
If she is, then the DB won't improve. Narcissists use people for what they want from them. She used sex to get you into a comitted relationship and then turned it off.
FWIW, many NPD people have a high level of anxiety, because they fear being "found out".
The fact that your couples counselor didn't catch her narcississtic traits while you were in therapy is NOT a good sign.
My DB ex-fiancée is cluster B personality disordered, so I've been there.
Is the therapist she's seeing now someone who is well versed in dealing with NPD?
Splitting: Protecting Yourself While Divorcing Someone with Borderline or Narcissistic Personality Disorder would be a good resource for you to have.
You need to protect your children too.
Edit:
r/NarcissisticAbuse
r/NRelationships
r/BPDLovedones
would all be helpful subreddits for you.
Give this a read. The Kindle edition is cheap. It's a very good read for a beginner.
Go for the Second edition and consider Beyond 5/3/1: Simple Training for Extraordinary Results
Yeah, it's a variation of Wendler's 5/3/1. You do your working sets which are high weight low volume, and then after those, you drop the weight to about half of your one rep max and bust out five sets of ten reps.
This one. I've been in r/xxfitness for a while and was looking for something similar to strong curves but a little simpler.
Honestly, you just have to be ready personally to put in the work. I recently started working out and I found the book Thinner, Leaner, Stronger and the accompanying workbook The Year One Challenge for Women to be very motivating.
Everything I want to tell you is in this book. I lost 16 lbs in my first 8 weeks while gaining strength. I went from 25% bf to 13% bf in 18 months.
I find it easier to work with a limited set of information to begin and then add as needed. That book covers all the basics and it's short and cheap.
My wife bought the book Strong Curves and she loved it when she did it. It was an excellent program for her. She was able to do 1 hour workouts and after a few weeks she looked great! She stopped the program after 10 weeks and kinda just does her own thing based off of what she learned from it. She was relatively new to the idea of lifting and this program showed her all the basics. Hope you enjoy it! I use a similar program for men called bigger leaner stronger. The book for that program goes into more depth in regards to the most up to date science of exercise and nutrition. You may find that to be a good resource as well.
Edit: looks like there's a thinner leaner stronger program geared towards women from the BLS author. That might be worth looking into as well. Good luck!
Strong Curves is recommended a lot in this sub for good reason.
It has a bodyweight routine which can be done at home.
Welcome to the sub. Wow lots of questions here.
First off the part you're going to most want to change is the lack of runs during the week. The more time on your feet, the easier a marathon will be. That said xtraining is very helpful (especially if you're injury prone) but just not as useful as actual running.
Hanson's is a solid plan, especially if you know the time you'd like to run the marathon in, and it's a reasonable goal. Other common plans that people have a lot of success with are:
The most generic Best practices are:
Also try reading the Order of Operations in the sidebar.
>Which books, magazines or blogs have you found useful in your training? What about them did you find useful?
Currently reading 80/20 Running by Matt Fitzgerald and it's been a game changer for my approach to running and workouts. I used to always push myself, e.g. no pain no gain mantra, but Fitzgerald's approach has really helped me bump up my mileage, reduce a lot of heavy running I've had, and generally reduce the amount of pain/injuries I was getting. Not really sure what the running community as a whole thinks of this approach and/or Matt Fitzgerald, but I'm seeing problems go away that I had in the past as well as improvements in my form. Definitely worth a look.
Also been enjoying watching Adam Stevens on youtube. He's got some fun stuff, his own ideas about running, and lots of inspirational videos to get out there!
>Do you tend to follow training programs from books or do you find them online or write your own programs?
Currently just working on building up my weekly mileage to at least 50 mi/wk, but will probably start looking into more specific training programs after that. I guess you could say I'm going by feel at this point.
>Do you read books about running that aren't focused on training? If so, what was your favorite one?
Nope.
>Bonus media: Which running podcasts do you listen to, if any? Do you listen to them while running?
It's not a running podcast but I love listening to This American Life. It's so interesting, though I probably look lazy since sometimes it makes me laugh/smile haha.
Gear Purchases
Just got the new fall MEC Nitro Jacket for some cold fall runs. Seems like a pretty sweet softshell and looks nice to boot. I would have liked to wait for it to go on discount but wasn't sure my size would still be around, not to mention it probably wouldn't go down until the spring...
They still have last year's model on discount here: MEC Nitro Thermal Run Jacket if you're interested in it but note that it runs quite long in the torso. I'm 5'6'' and it was like a dress on me lol. The newer model has rectified the length issue.
Also got the Arc'teryx Actinium Sleeveless a couple of weeks ago and was running in it for warmer weather. Pretty happy with the air flow and large mesh holes for hot and humid summer runs.
Planning on buying some gloves/hats for this fall/winter soon too.
Stuff I've Tested
With the recent drop in temperatures, I've been running in my Rab Aeon T's and they do perfectly with slightly cooler than summer temperatures. Most of my runs (longer, slower paced) I feel as though I never sweat because of how quickly the fabric is wicking away the moisture. Very pleased.
Also been running in the Darn Tough Tab No Show Light Socks with the cooler temperatures. They're pretty comfy for sure, but definitely on the heavier/warmer side of things and seem to provide decent support/cushioning. I'm glad I didn't try these during the summer as I can tell they would have been too hot for my liking. I generally run with very very lightweight breathable synthetics that have minimal cushioning during warmer months.
There is a book actually which I'm guessing has plans in it, but the concept can be brought into just about anything. So formal or informal, there are options.
It's a reference to this book by Matt Fitzgerald: http://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY
I second this. A good read on running and how running to fatigue every run affects you is 80/20 Running by Matt Fitzgerald. https://www.amazon.com/dp/B00IIVFAEY/ref=cm_sw_r_cp_apa_i_2WaZCbHAB0KPA
Member in Canada here (on an ERT) and I agree wholeheartedly with Tactical Barbell, but not that particular book. PPLE is very narrow in it's scope. Just meant to prepare you for PFT and possibly academy. It's basically a test prep book.
Op, I'd go with the two foundation books, the strength book:
https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2
And more importantly the conditioning (cardio + energy systems) book:
https://www.amazon.com/gp/product/B0143HDCWS/ref=series_rw_dp_sw
PM me if you have any questions.
I recommend the conditioning one because it focuses on what you can do for the first 8-12 weeks. If you like the results, invest in the 3rd edition of the first book, which focuses on strength programs.
There's a thing out called "kindle". You can buy electronic books that you can actually read on the computer you're typing on. They're far cheaper than paper books. You can get these magical kindle books for around 5-10bucks a piece.
Here you go:
https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2
Look at the heading titled "Digital book" = $6.90.
Let's round up to $7 for you son. $7 + $7 = $14.
If you were actually familiar with the TB content in comparison to other fitness books I don't think you'd be making these dumb trollish comments.
TB is a book, well three books. The first book has a 2 day lifting template. The second book is about conditioning. The third book has more templates, and may have some 2 day lifting templates as well. Here's a link to the first one. https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2
Apropos, given op's username
Anxiety is not something to be ashamed of. It is as much a physiological issue as it is psychological. I would recommend reading Spark! The author covers exercise and its physiological/physiological effects on a variety of conditions, everything from anxiety to adhd, dementia and depression. Essentially the brain of a person with cronic anxiety produces excessive amounts of cortisol which both inhibits neuro genesis in your brain cells but also will erode the connections and eventually kill cells off if it goes on long enough it can lead to chronic depression. At any rate its a book i wish i had read when i was your age and they do give you some recommendations for improving things (namely they recommend 30 to 60 minutes of cardiovascular excersise at 70 -80 percent of your max heart rate).
As difficult as it is to start, exercise can be an effective treatment for depression. Some studies have found that it is just as effective as medication in certain cases.
Give this a read sometime:
https://www.amazon.com/dp/B000SFD21Q/ref=cm_sw_r_cp_awdb_2nVNzbQW4K70R
All I do is be a magnificent student and human being. This book has helped me so much. Cuz I love STIMS. FUCK! I never knew drugs could be so awesome till I met stims.
Spark
It might seem like an advertisement but this book legitimately changed my perspective on a lot of things. Mostly stimulants, though. Yeah. Cuz stim addiction or stim..wanting?-- is a lot like ADHD.
Oh, shit, and uh, I realize my last post prolly didn't make it clear. I last took Adderall two weeks ago. Sometimes it's 6 months. Sometimes it's 2 months. Sometimes it's less... like, yeah, two weeks. I love adderall. My point was that I felt equal to what I felt on Addy or Vyvanse after 1.5 months of consistent exercise. Like, I legitimately felt as good as I felt on adderall 1 hour after exercising for the entire day... but the time that I felt that good on adderall was, like, 4 hours or something. I mean, I felt better than that for 1 hour, but then I felt worse than that for 2 hours (coming down).
There are a lot of different directions you could go. Getting your drivers license I think would be a good place to start if that's something you want. It would help open up more opportunities for you. Have you ever tried to learn to drive? You could practice in an open parking lot with your mom.
Exercise is great for me when I get stuck in a rut. If you can do it first thing in the morning it really helps to get your day started out well. There are a lot of things you can do right in your room. Anything to elevate my heart rate is a big help for me. I like working out with kettlebells. You can also do jump rope or body weight exercises with minimal space/equipment. There's a great book called Spark: The Revolutionary New Science of Exercise and the Brain that shows how beneficial exercise can be for you mentally.
As far as education there's the GED and for work everyone starts with no experience and gets a first job sometime. There are a lot of jobs you can do that don't require much social interaction. I worked fast food for a couple years and didn't work on the cash registers at all or interact with customers in any way.
You have a bunch of different options and opportunities. Pick one to start with and post again to let us know how you're doing or if you run into any difficulties so that we can help.
You haven't messed up. You are doing great. Try to relax and remind yourself of how far you've come and of all the awesome work you've put in to improve your body.
Now, it sounds (and looks, from your photo) as though the next step for you should be to build some muscle to make your body look the way you want it to (not to mention, it's great for your physical and mental health). If you don't want to go to a gym--and I understand that--I'd recommend bodyweight exercises at home. You can do a a lot that way. I've heard lots of people sing the praises of Convict Conditioning, which is a book about the ways in which prisoners use their own bodies and furniture to build amazing muscle. It's pricey, but it might be just the thing to get you started.
http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-ebook/dp/B004XIZN5M
You have done a great thing for yourself. Keep it up, and remember that this is the result of your hard work, and that hard work will continue to pay off for you.
Hey, welcome to fittit. I'd suggest, since you're a beginner, to focus first on the technique. As for the lack of gym membership, get this book and follow it: Convict Conditioning
I just started doing this one. I can't even do a regular push up and this book starts with wall push ups. Convict Conditioning: How to Bust Free of All Weakness-Using the Lost Secrets of Supreme Survival Strength by Paul Wade (Author). http://smile.amazon.com/gp/product/B004XIZN5M/ref=dp-kindle-redirect?ie=UTF8&btkr=1
Let me ask you - HOW are you doing your stretches? I learned a new way of stretching where you have to first feel the slightest bit of tension then wait 10-15s for it to go away (if it does go away. If not repeat the day after) then go ahead and start further extending the stretch. A single stretch can take up to 15 minutes like this and way longer (weeks) to full do the stretch but it pays off A LOT. If you just go ahead and do the stretch all the way with lots of tension then you actually make things WORSE which blew my mind. You also have to do multiple types of stretches, every other day so it has to be consistent (that's a big thing, it can take a week or two for me to fully get rid of a flare up. If I just do it every now and then it won't do too much). Another thing you should consider is isometric exercises that will toughen you ligaments and tendons. If you do any heavy weight lifting, you need to rethink that also. Your muscles may be ready for the job but not the rest of the body so switch to body weight exercises and master them before moving on. Another thing that helped A LOT is a lacrosse ball that I roll around on my forearm focusing on tense/semi-painful spots (myofascial release) for 15m. It made a world of difference. I've attached the resources that really helped me out. Things that only helped a but not as much as the above were playing in the classical position and trying to pick NOT parallel to the strings but perpendicular ala Michael Angelo Batio.
https://www.amazon.ca/Conquering-Carpal-Syndrome-Repetitive-Injuries/dp/1572240393/ref=sr_1_3?s=books&ie=UTF8&qid=1505499105&sr=1-3&keywords=carpal+tunnel
https://www.amazon.ca/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1505499312&sr=8-1&keywords=supple+leopard
https://www.amazon.ca/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M/ref=sr_1_1?s=books&ie=UTF8&qid=1505499327&sr=1-1&keywords=convict+conditioning
I'll tell you right now, that not only have I greatly reduced pain from tendonitis (which has been with me since my teens) but also carpal tunnel syndrome, cubital tunnel syndrome but I've also been making measurable gains in high speed soloing. The worst thing you can do is take some NSAIDs and "wait it out". It took a year and a half of waiting with a tonne of desperation that lead me to dedicating my mornings to my overall health. Oh and forget about just guitar man...you'll need to take care of this if you want to be able to even work a desk job.
> I'll ignore her most likely cause I think it's so rude to not text someone back at all when they ask a question like that.
Be careful with this type of thinking. It's great to have standards and to hold people to them, but it's bad to get upset about having to do so. Be as quick as you like when giving a girl the soft next, but don't be butthurt about it. Remember, you can never let the bullshit antics girls pull get you emotional.
>I am having little success and I suspect a major reason is my fitness level.
Fix what's broken homie. 45 minutes, three times a week. You can make it work. Check out Stronglifts 5x5 if you have access to a gym. Otherwise, you can try out Convict Conditioning.
Also, clothes are important. What's important is that they are clean, fit properly, and aren't horrendously out of style (no acid washed jeans or Bill Cosby sweaters). You can find cheap clothes at a store like Marshalls or TJ Maxx, or if you really need to pinch pennies, the Salvation Army.
Wow, so many things you have said of your story resonate with me. So I will give you my perspective. Sorry it’s so long.
Been divorced 5 years now from HS sweetheart, I was married 22 yrs, she is bipolar and didn’t work for 18 months before the split. Kids were 18, 10, and 8 when we split. I was in counseling for about 5 years which I see now helped to lead to the divorce especially when I learned what boundaries were and started having some, which she didn’t like at all.
Here are my other pieces of advice that I wish I knew about before the split: No affiliate links, just straight to the books.
Uncoupling
Splitting
My story now is that I met an amazing women and have been married for a year. She loves my kids and they love her. You will probably see once you get out there that you are a good catch and there are plenty of women who will treat you like a king because of all the jerks available on the market.
Sorry it was so long, but hopefully it helps.
Feel free to PM me if you need anything.
Help for divorcing a BPD or an NPD
http://www.amazon.com/Splitting-Protecting-Borderline-Narcissistic-Personality-ebook/dp/B0056JX46W
Okay here is my current workout: 5/3/1 Boring But Big variation. Buy the book and read it. https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ?ie=UTF8&ref_=pd_sim_b_1
Heres a summary: http://forum.bodybuilding.com/showthread.php?t=170052563
My results: in 6 months my bench went from 215lb to 265lb my dead from 300lb to 400lb. my squat from 225lb to 260lb and OHP from 130lb to 155lb and it's only 4 hrs at the gym per week
/r/nSuns
What is the 531 LP?
The 5/3/1 Linear Progression program is a program written by /u /n-Suns, condensing the usual four-week 5/3/1 progression into a single week and adding a second set of T2 movement in a five-day program. Six-day and four-day versions are also available. The five-day version allowed its creator to progress from a 905 to 1200+ powerlifting total in just a few months. What makes these programs so good? Who is n-Suns?
Really – nine sets?!
It may be a shock to someone used to low-volume, low-results beginner programs like Stronglifts 5x5, but yes, nine sets. You can do it, don’t worry.
What accessory work should I do?
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions. Plenty of pulling movement should be added to counter the heavy pressing work and ensure your back keeps up. The following exercises are recommended for various body parts:
Post here for Accessory Checks . If you don't, your thread will be removed.
Can I do X exercise instead of the second movement?
The original program was designed around /u /n-suns’ specific weaknesses and yours will vary. Here are some suggestions for alternative exercises to do in order to customize the program for your own weaknesses:
More FAQ on this
Can I combine this with Boring But Big or another program?
Replacing the T2 movement with 5x10 BBB sets should be fine if that’s what you want to do.
I got my 1+ set, but I’ve missed other reps. Should I deload?
Increase the rest time between sets and make sure your diet and sleep are on point. If this continues happening you can deload.
Can I run this program on a cut?
Absolutely. If you find the volume is really too much on a cut, start reducing the amount of accessory movements you do each day. Always make sure to get your main sets and back work in.
Is this program suitable for beginners?
Yes. The program is designed for both beginners and intermediates. So long as you know how to safely perform the lifts, you can begin this program even if you barely bench the bar.
I’m stalling on the weight. Should I deload?
Make sure your diet and sleep are on point. If you fail for more than 1 week on the 1+ sets, you can cut your training max by 10% and work back up, smashing through AMRAP sets on the way.
The front squat/close-grip bench/sumo dead is too easy/hard
These percentages were based on /u /n-suns’ body and not yours. You may adjust them to your own needs by editing the bolded percentage in the formula like so: =MROUND(0.x%,)
Why is there no 1+ test day for OHP in the 4-day program?
Bench responds well to multiple day per week and is generally prioritised by both strength training enthusiasts and powerlifters. It also uses many of the same muscles as the OHP. If pressing is a priority for you, then you can replace the light bench day with the 1+ OHP day in the 4-day program.
More FAQ about OHP available here
Weakpoint Discussion on the Overhead Press
Why is the Saturday so light/easy in the 6-day squat/deadlift program?
The movements are designed to be performed explosively and with minimal rest time between sets. Do the day properly and you won’t find it all that easy.
How long should I rest?
During T1 and T2 lifts suggested rest is 1-3 minutes. Can be more before any AMRAP sets if you have the time. Accessories generally 45 seconds to 90 seconds rest.
Weakpoint Discussion: The Bench Press
Discussion about Deadlift
PROGRAMS
531LP, CAP3
CAP2-UL
TDEE Calculator
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I moved from Stronglifts to 5/3/1 which you can scale to the amount of time you have for the gym
I recommend to read books from Jim Wendler because Jim is a guy who tells you the truth about training and considers busy people with a time consuming life and don't want you to put the really important part of your life, like your job and kids, aside to train.
I recommend to read his books, he released 3. I would start with the first one (https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=8PEBANK0SB4N9DS0SA4N) and if you are interested in it and want to read more I would recommend the last one he published (https://jimwendler.com/products/5-3-1-forever-book). The second book is more of a add on to the first one with some new stuff and training plans but nothing major, still worth the read. Since you have time you can read the book at work and get some basic knowledge how to attack the training.
The hardest part is to learn the lifts correctly but you can do that for sure on your own, Jim tells you how to do these lifts in the first book but a book that could help with that topic is Starting Strength (https://www.amazon.de/Starting-Strength-Basic-Barbell-Training/dp/0982522738)
Edit: The most important part about training is consistency and you only achieve consistency by doing those things the way you can manage them. If you go Saturday and monday one week and then friday and monday is not that important.
Buy the book: http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ
> ego still flares up when deciding what weight to put on the bar.
Since you devour books, I'd recommend Wendler's 5/3/1 second edition.
It's an easy read - Could get it done in an afternoon or two pretty easily.
Don't even worry about whether or not you want to do that program or 5x5. Even if you like 5x5 and think it's the ultimate program for you, you will understand strength training much better having read what Wendler has to say. The important thing in this book is his philosophy on how to program and how to lift. The first half of the book is essentially about how he thinks about lifting. I agree with probably 90% of it.
Even if you don't want to end up doing 5/3/1, it will enhance your understanding of what you're trying to do. This reading will help your ego understand why you need to use the weights you need to use.
Lots of guys just download an app and do what the app says. There's usually a reason behind why things are/aren't included, or a way to understand the program that isn't readily apparent just by plugging numbers into the app. Getting stronger isn't wrecking yourself with near maximal weights all the time.
Prioritizing your end goals with regards to cycling and lifting can help you figure balance:
Searching through /r/velo, /r/velodrome and /r/bicycling may help you more.
I just bought Wendler 5/3/1/ after doing some Googling for a 2-day program to allow for more recovery time between the gym and training rides.
You can find said options listed from the book here: https://www.t-nation.com/training/effective-training-for-busy-men. I can't say if this is optimal for you our anyone else, but information is free.
I also ordered a copy of The Time Crunched Cyclist because training for six intense hours a week sounds great.
Alternatively, look into track cycling if you want to focus on gym performance. http://upupup.aboc.com.au
Make sure you eat and sleep enough!! That is paramount.
> Cardio is awesome, but not for weight loss.
Love this and agree. My cardio is stress relief more than anything.
> increase the INTENSITY of your exercise.
This too. I'm glad I'm doing something right. So many women (myself included) fall into that "I don't want to get buff" trap. I read Thinner Leaner Stronger by Michael Matthews which is the woman's version of his Bigger Leaner Stronger for men and it really helped me understand the science better. My biggest obstacle is always time.
And I can totally relate that when I get to a higher lift, I feel so badass!
I'm fortunate not to have a libido mismatch with my spouse who is a marathon runner/triathlete, and my lovers are at varied levels of fitness. I haven't struggled to find partners, but that's likely due to a stunning personality. ;)
If you start venturing out into reddit, you will probably find this book.
It's called "Thinner Leaner Stronger" and it changed my life. It talks about strength-based weight loss and goes into great detail about why you should be lifting more than you think. It also has a bunch of great info about diet and supplements. If anything, pick it up just to learn about general nutrition and exercise. It also has a handy 1 year breakdown of exercises for 3-5 days a week that helps you get into a good rhythm without you having to do the work.
I have figured out that knowledge really is power and once I read that book I felt so much better about the choices I made. I was more confident that the food I was eating and the exercises I was doing were correct. No more guessing! I recommend this book to every beginner trying to lose weight or get in shape.
Buy this book-
https://www.amazon.com/dp/B0098PYV7Q/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
I've used the male version with very good results.
Okay so you know that diet is 80% of losing weight. Try intermittent fasting. Keto can also work well. Look at the keto sub Reddit. My friend using intermittent fasting + keto lost 40lbs in 2 months.
Also you sure you aren't in starvation mode? Calculate your tdee eat 3-400 less than it. Plan your meals. If you try to cut too much your body gets really efficient at using calories. So every 4-6 weeks eat at your tdee. Assures your body you aren't stuck in a famine.
I just started weightlifting too! It's kind of overwhelming as a female, but luckily it's no longer intimidating- the big guys don't look at me strange when i walk in the weight area and they've been helpful when i ask about machines or form advice :) I did find this book and I also enjoy the author's podcast- check it out, lots of great beginning information! Tons of science and thus far it doesn't seem to be complete bullshit- https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate-ebook/dp/B0098PYV7Q/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=
Basically this guy says lift heavy, few reps, and eat with common sense. If you want to do cardio, do HIIT for short amounts of time.
Not ugly. So you want curves? and /r/xxfitness
Stop plucking your middle brows They're too far apart. Let them fill back in a bit. (On second thought it might be the angles of the photos... They just seem a few mm too far apart. Just a little)
Go to /r/skincareaddiction or /r/asianbeauty
Most of us feel better and look better with some makeup. If you're really thinking you have wrinkles and bags then you should probably find a therapist and invest some time and effort into loving yourself. You deserve to love your body
http://www.amazon.com/gp/product/B00C4XI0QM/ref=dp-kindle-redirect?ie=UTF8&btkr=1
>world-renowned gluteal expert
lol
I've heard a lot of people talk about Strong Curves. My wife just got this book and she likes it. /r/xxfitness also has good things to say about it.
> Strong Curves
https://www.amazon.com/dp/B00C4XI0QM/
There is a sample avilable to download from this page
https://www.facebook.com/bretcontrerasfitness/posts/161432677348342
Once you hit a healthy weight range it can get hard!
Personally, I like to focus on body recomp at that point (less on the scale and more on how I look).
What kind of cardio are you doing!? Constant Pace Cardio+Calorie Restrictions is not a good mix (in my experience). HIIT (High Intensity Interval Training) max 25m/day and not everyday is probably the best way. The easiest would be 30 second sprint 30 sec rest/walk for 20-25 min. Work your way there example 20 sec sprint 40 rest/walk etc. What kind of Aesthetic are you looking for? Look at picture of marathon runners who are cardio junkie vs a picture of gymshark models who are focus on lifting heavy... That will help you pick your main focus. Not saying you shouldn't do both but spend a majority of your time on the right type! Personally, my pick is the gymshark models look so I go for lifting heavy with glutes focus (which also magically helps the core as well).
If you pick lifting as your main focus, you should check out Strong Curves by Brett Contreras, it's a really good one!
Good luck and don't get discouraged if you continue the gym+keto would probably end up looking freaking amazing faster than you think (I mean you already look good, but you know what I mean)! KCKO
https://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1556158064&sr=8-1
​
The Kindle version!
Awesome you'll do great! The two books I used to get an idea of my custom training plan were https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY , Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program https://www.amazon.com/dp/1609618025/ref=cm_sw_r_other_apa_tgoNybD4BWG66 and you could use the running chapters from Be Iron Fit: Time-Efficient Training Secrets For Ultimate Fitness https://www.amazon.com/dp/1599218577/ref=cm_sw_r_other_apa_AhoNybMDF2E54. I'd recommend reading and then blending to make a plan that works for you. I didn't agree with all the run fast tips so blended with others. Also try and get these in paperback as there are charts and such that are hard to read via ebook version.
Good luck!
Probably plantar facciatas.
How often do you run and workout? Have you put in and built up to the high intensity workouts? Check out 80/20 Running (link below). Basically you need to put in a lot of low impact time to have your feet and body adapt/ready for high intensity work. 80% slow runs 20% fast runs.
We're the same age, if I don't allow my body time to adapt I get injured. It a patience and consistency game the more we age.
https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY
Matt Fitzgerald is another good resource: https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY
You should read 80/20 Running by Matt Fitzgerald. It will help you understand the click bait articles (as it's probably the reason they were written).
Might be jumping into this discussion too late - but, I'm a 35 year old returning to swimming after a ~15 year hiatus. I've been running in the meantime, and have followed an '80/20' plan for running, meaning 80% of my running is at low intensity and 20% is at high intensity. This seems to be a pretty popular breakdown in the running community. I believe mainly influence by this book: https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY
I've been structuring my swims similarly. Is there any I should avoid this breakdown and do more high intensity swims? For both running and swimming I'm focused on distance as I figure my endurance will taper off less as I age than strength and sprinting.
Running more than three times a week requires running multiple days in a row and when doing this (typically) every other run should be VERY easy, i.e. a "recovery" run, like 70% or 75% of MaxHR. Not everyone that can do 3x3miles has the fitness to run in this low exertion zone. IMO, if you're in this boat you're way better of taking the rest day or cross training.
Edit: When most people (including the way I was for most of my running history) think they're running "easily" there actually running in a "moderate" zone and so when they start building up millage their training stress is pretty high and they're not able to run as far as they could to get the most aerobic training or as hard as they could to get quality anaerobic training. It's also a recipe for injury, I highly recommend this book: http://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY
https://www.amazon.com.au/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2/ref=tmm_kin_title_0?_encoding=UTF8&qid=1464088118&sr=8-1-fkmr0
Tactical Barbell is king in this category imo. It's strength & conditioning for military operators, cross-training athletes and the like. Combines simple undulating periodised strength templates with a structured approach to conditioning which includes aerobic base building, strength-endurance, work capacity and HIIT.
TB1 = strength book (covers max-strength + strength-endurance)
TB2 = conditioning (cardio, energy systems, base-building)
https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2/ref=sr_1_1?ie=UTF8&qid=1473913817&sr=8-1&keywords=K.+Black
I was in your exact situation, except it was the time between two jobs. I did the effortless superhuman program in Tim Ferris' 4 hour body 3 days a week and did treadmill sprints for 20 minutes the other 2 days. I definitely got stronger doing it.
If I was doing it again, I'd do Tactical Barbell. Its a similar program in that it is minimalist with a focus on lower rep compound exercises, but has a better programing structure in my opinion.
It was designed for military people who had a strength need, but had other demands on their time and conditioning. I ran 2, 6 weeks cycles during a cut and still got stronger.
You could either do 3 exercise clusters (say Squats, Bench and pull-ups) 3 days a week, or two exercise clusters twice a week for 4 days lifting and do cardio on the other days. Feel free to ask any follow-up questions
Cool, I'll try to read both Bechtel articles this evening and try to construct some kind of a routine after that. Of course I still might return to this thread with new questions, but these articles really seem to be a goldmine of information.
I heard about the campus board being a dangerous one, so I kept my distance so far. I'll look up the Simple & Sinister program; I've been looking for such 'supplementary' programs and also read some good things about Tactical Barbell, although I'm not sure whether many climbers have tried it out yet (I think someone on this Reddit metioned it though, using the 'Fighter Template' from the book).
Thanks for all the help, I really appreciate it.
Maybe it steps on a few toes, depending on your inclinations, but I found Yoga Body helped me cut through a lot of overly-mystifying statements I'd come across in my practice and teacher training.
Yoga Body: The Origins of Modern Posture Practice by Mark Singleton
"Mark Singleton's Yoga Body is a cultural history of asana practice, concentrating on the late nineteenth and early twentieth centuries. "
An interesting book on the topic.
> Singleton's surprising - and surely controversial - thesis is that yoga as it is popularly practiced today owes a greater debt to modern Indian nationalism and, even more surprisingly, to the spiritual aspirations of European bodybuilding and early 20th-century women's gymnastic movements of Europe and America, than it does to any ancient Indian yoga tradition.
read this
not that i completely agree with either of you of course
Read this book (or download the audiobook off Audible), it explains in really interesting terms how exercise strengthens the reward center of the brain. In a nutshell, exercise, at first you might hate it (like your first beer) but eventually you "get it" and you realise how happy building your fitness level can make you.
http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113506
For the science behind this, refer to Ratey's book, Spark: The Revolutionary New Science of Exercise and the Brain
http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113506/ref=sr_1_7/102-8445145-6505732?ie=UTF8&s=books&qid=1190180072&sr=1-7
If you have a little down time, I seriously recommend that you (and everyone) reads a book called Spark by John Ratey. It's an excellent read about the neurobiology of exercise from a psychiatrist who largely looks at exercise and ADHD but extrapolates some of his theories with support from other researchers. Some very cool experiments, and definite food for thought.
No one can balance you out except you. All the answers you are looking for you have to find in yourself before you will be able to find them in someone else.
If you aren't already exercising, start there. I usually make this recommendation because it works for me. Read Spark: The Revolutionary New Science of Exercise and the Brain if you need motivation.
I like to lift weights, swim, and run. I have done Martial Arts in the past but that is typically expensive and not a particularly good workout (unless it includes sparing). If you do these things regularly you will feel good. You will gain confidence. You will meet people.
If you really want to meet people join a team sport. Most of my closest friends I met through sports.
I think exercise and sports are some of the best ways to get myself out of my head and outside in the sunshine.
I recently made the same decision. For ongoing motivation is highly recommend cecking out this book. Just listening to the audio version makes me want to lace up my shoes and head out
The Complete Walker by Colin Fletcher
https://www.amazon.com/Complete-Walker-IV-Colin-Fletcher/dp/0375703233
You may want to check out the "Dummies" or "Idiot's" books. Not to say you are either, just that they really are good books... it's unfortunate that there's a stigma attached to them. You might want to go to B&N or your local library and just read through them rather than ask someone to buy them.
Camping for Dummies
https://www.amazon.com/Camping-Dummies-Michael-Hodgson/dp/076455221X
The Complete Idiot's Guide to Backpacking and Hiking
https://www.amazon.com/Complete-Idiots-Backpacking-Lifestyle-Paperback/dp/1592579604
The Backpacker's Handbook has been recommended, but I haven't read it myself.
https://www.amazon.com/exec/obidos/ASIN/007175489X
The Complete Walker; I read this 30 years ago(?) A great reference.
https://www.amazon.com/Complete-Walker-IV-Colin-Fletcher/dp/0375703233
And of course Mountaineering: Freedom of the Hills
https://www.amazon.com/Mountaineering-Freedom-Hills-Mountaineers/dp/1680510045
M:FotH is a comprehensive tome, which may be a bit advanced for someone who is starting out with some car camping. As the name implies, it's aimed towards mountaineers, with sections on rock climbing, belaying, first aid, mountain safety... as a beginner you might pick up some invaluable information, but most of it may be far beyond what you need, it might be a bit overwhelming. Though you may be the type that just loves to soak up everything you, in which case it's a great reference.
If you want to check it out, the Kindle version of the 8th edition has a "Look Inside" which lists the sections and chapters, and has a bit of the first chapter. The latest 9th ed doesn't have the "Look Inside" yet.
https://www.amazon.com/Mountaineering-Freedom-Hills-Mountaineers-ebook/dp/B0049P1ZTC
Former REI guy, so I'm biased, but I think it's the best selection to check out and a really knowledgeable staff. We had 3 or 4 of us who had completed through-hikes of the AT working there, at the same time. Was hard to beat that level of experience. Also like Walkabout in Carytown.
I'd recommend trying out things and working on specs for what you'll carry rather than identifying a specific pack or other gear from a specific company. Once you narrow in on your specs, the right gear will become a little easier to identify. Going into the store would be a great opportunity to talk to people with experience and soak up what you can.
Good resources include the Awol's AT Guide (which I think is also available in a southbound edition), the Appalachian Trail Data Book, and The Complete Walker IV, which is kind of the granddaddy of hiking guides.
I bought a small digital scale for cooking - for weighing out recipe ingredients to the gram.
Then I started using it to weigh every piece of gear I own and take. The theory follows Colin Fletcher's maxim in his work The Complete Walker: 'take care of the ounces and the pounds will take care of themselves'.
I found, for example, that my 'lightweight' plastic fork is heavier than the titanium one that I was not using (for, being metal, it should be heavier, though this was not in fact true).
If I were you, I would weigh everything in this picture and see if I could find replacements that are lighter but are still functionally equivalent.
For example, your coffee filter - pretty big chunk of plastic (and it requires a finite supply of paper filters); how many grams is it? And is it lighter than this one? I bet, with careful research, you could reduce the weight of your filter by 50%.
Colin Fletcher, The Complete Walker, is a classic.
> Haha you seem angry.
Nope. Matter-of-fact is often mistaken for irritation in text form.
> "Read the wiki" is dismissive.
I don't believe you read it because you missed these two parts which are in relation to what I've been trying to get across:
> As a beginner, the best thing you can do is leverage someone else's knowledge to learn how to exercise properly. To do this, use a plan that a professional has created for specifically for beginners, not one you created yourself. You wouldn't work on your own car, why try to work on your own body in the same manner?
> [...]
>
So, in summary:
Some programs you might like.
>* Barbell Programs: Starting Strength, Strong Lifts 5x5, Westside for Skinny Bastards, and Greyskull LP are most popular. See /r/weightroom for more info.
>For more general info on Resistence Training, see ExRx's Weight Training Guidelines
Conditioning
Training your cardiovascular system to pump blood, and thus oxygen, throughout your body better. This is how you improve cardiovascular health and general endurance. Popular conditioning programs for beginners include:
>* Running: Couch to 5K and the Runner's World 8-Week Beginner's Program are popular for beginning runners. See /r/running and /r/c25k for more info.
Read the FAQ right here for more details.
I haven't read it, but my understanding is that the book FIT by Lon Kilgore (Starting Strength and Practical Programming co-author), Justin Lascek (former Rippetoe associate, proprietor of 70sbig.com) and Michael Hartman would fit the bill in terms of describing a systematic approach to endurance and conditioning. I've heard good things about the book.
http://www.amazon.com/Fit-Lon-Kilgore/dp/0615497063
This was decent but the macro suggestions were a little ridiculous.
http://www.amazon.com/The-Art-Expressing-Human-Body/dp/0804831297 this book was the greatest work out philosophy book I've ever read. It doesn't have to much about running but provides a great drive to keep you pushing for longer, faster, and harder.
I don't do martial arts any more but when I did this book (despite the title) helped with the supplemental exercises.
https://www.amazon.co.uk/Expressing-Human-Body-Bruce-Library/dp/0804831297/ref=sr_1_1?ie=UTF8&qid=1474965314&sr=8-1&keywords=Bruce+Lee%3A+The+Art+of+Expressing+the+Human+Body
The Tao of Jeet Kun Do
This one is the one I'm most familiar with. It's all rooted in martial arts philosophy but you'll find a way to apply it. He's brilliant that way.
Striking Thoughts
|
How to Express the Human Body
Find a good Yoga class, one revolving around stretching and relaxation. That's the best thing you can do for your flexibility. If you are unwilling to workout at a gym, get at least some good dumb bells and a good bar bell with some weights. You can now work any muscle in your body with those two free weights. As far as which exercising to do? well there's a wealth of information out there on weight lifting and I would suggest you take time to read a good amount of it while you get used to working out. This book is a really great resource for free weight/non-gym workouts.
Why don't you start by getting Bruce Lee's book? The Art of Expressing The Human Body.
The art of expressing the human body. There are more efficient ways of strength training and building muscle than those listed in this book, but this will give you an idea of how he went about it.
Strong lifts is a good routine. I like Rippetoe's starting strength and then go right into texas method (strong lifts is really similar to these two).
I'll do a 20 rep routine every so often but I'll only do it for about two weeks (6 training sessions). Its really intense but quick. The idea is that you take the weight you would normally use for 10 reps and do one really really long set, employing deep breathing in between reps. There are warmup sets and all that, but they don't count. Its a good short program but invite injury if you do it for too long.
Really good for shaking yourself out of ruts.
Program is outlined in Super Squats. It's kinda old school but its a solid routine.
Read this, and buy few of these.
Serious suggestion: Super Squats I think the 30 pounds of muscle in 6 weeks is a bit of a stretch but it will certainly put some meat on your legs.
Its one of the oldest and most tried and true programs out there
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
doing high volume squat work will roast you but it has a great pay off. The dietary info in Supersquats is pretty outdated though.
Barbell training can be done well into old age with the right programming and guidance.
http://abcnews.go.com/US/meet-78-year-grandmother-dead-lift-245-pounds/story?id=38029643
https://startingstrengthonlinecoaching.com/24-barbell-logic-extra-training-80s-talk-miss-sibyl/
https://youtu.be/3585w9FmOGs
Check out The Barbell Prescription.
Send him a copy of The Barbell Prescription, and point him toward The Greysteel Channel on YouTube.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1?s=books&ie=UTF8&qid=1481958337&sr=1-1&keywords=barbell+prescription
This is what you are looking for. From the same people that do starting strength.
Specifically for older folks:
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
This book makes some very compelling arguments about what to do in order to stay fit as you age.
Give him Sully's book. He may not listen to you. Maybe he will listen to a doctor.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
This won't be a popular post, and these shoes are not similar...but they are truth for me: http://us.vibram.com/
I was over 200lbs, could deadlift 500lbs, and ran a mile under 5minutes...in those shoes. I still run in them, love em, hate running in anything else.
Here, thank me later:
https://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447/ref=sr_1_1?ie=UTF8&qid=1523593459&sr=8-1&keywords=chi+running
https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/B0028TY1D8/ref=sr_1_1?ie=UTF8&qid=1523593486&sr=8-1&keywords=born+to+run
Dive in slowly! Those calves take a few weeks to adapt to the new loads as your foot strike starts shifting forward. Real easy to over train in the beginning. If you want a solid look at form analysis that I found goes absolutely hand in hand with the barefoot/minimilist shoes, definitely check out Chi Running, by Danny Dreyer. To me, Dreyer's
mechanics, and the zero drop part of the footwear, were life altering.
10K is doable, what is your overall fitness level like? I had a lot of trouble running and then read the book "chi running"
https://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447/ref=sr_1_1?ie=UTF8&qid=1491217544&sr=8-1&keywords=chi+running
turns out I was sort of trying too hard, I highly recommended it to be more efficient.
$12 on Amazon... I began to develop plantar fasciitis myself. The book turned me on to what I was doing wrong: Pointing my toes slightly outward when running causing excessive roll-over. It also tells you that when you begin to correct this, make sure you do so not by merely pointing the toes straight but by having the change come from your knee position... adjust your hips/knees until your feet are pointing forward... Took me the whole of one run to fully correct this!
They will be a step in the right direction. I'd suggest ChiRunning as a good book if you're interested in running form, also Gordon Pirie has some good things to say. Just make sure you do some running drills and ease into distance when adjusting your form as muscles will not be used to their new jobs.
A book on yoga poses
Yoga Anatomy
Let's see. For neuroscience you could start with one of these guys:
http://www.amazon.com/gp/product/B000W6OS96/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687642&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B000NOC52Y&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1F8SBTCB11Y6Y5YWT2QD
You could go with the neuron, or possibly any of the microbes if she's worked with them in her research.
For yoga: she probably already has a nice mat. But if she's into hot yoga or power yoga that can get really sweaty. They make nice microfiber towels for mopping up the sweat, and little bags of rosin to help with the slipping that can happen from that.
http://www.amazon.com/Aurorae-Yoga-Rosin-Slipping-Sticky/dp/B003329SIM/ref=sr_1_1?ie=UTF8&qid=1450241531&sr=8-1&keywords=yoga+rosin
If she's a reader there are some interesting books on the science behind yoga and how it affects your brain and body.
http://www.amazon.com/Yoga-Anatomy-2nd-Leslie-Kaminoff/dp/1450400248/ref=sr_1_3?s=books&ie=UTF8&qid=1450241600&sr=1-3&keywords=yoga
http://www.amazon.com/Science-Yoga-Risks-Rewards/dp/1451641435/ref=sr_1_1?s=books&ie=UTF8&qid=1450241651&sr=1-1&keywords=yoga+science
I think I'm out of ideas now. Hope this helps!
The bandha yoga books look awesome! I just spent some time looking through the Vinyasa Flow book on their website and it looks extremely helpful. I started yoga about 4 or 5 months ago and I gotten Yoga Anatomy by Leslie Kaminoff and though I like it and it's pretty cool, there are a lot of terms that many people might not be familiar with if they haven't taken an intro anatomy class. Those arrows on the 3D images make all the difference! I am putting this on my list of "next books to get"
I'm glad to see that my fav yoga app has the most upvotes! Yoga Studio used to be the sole reason I owned an iPad, it's only been on Android for a few months. If you're an absolute beginner, you even have great sessions that last 15 minutes, great way to get started. Even just 15mins/day is enough to get you started into seeing benefits, making you want to go for longer sessions.
There's also the awesome book Yoga Anatomy
I bought this when I first started. http://www.amazon.ca/gp/aw/d/1450400248
Let's see...for Tu/Th/Sat you're saying kettlebells and Tabata? (intervals of 20sec/10 secs?) If it's a real Tabata workout where you're doing all out for each 20 secs, you should only do that once a week. Kettlebell training counts as weight training. To fully comment, I'd want to know your whole routine, but I'd maybe do one day for KB as a full body workout (I'd say NOT your tabata day) add in your strength sessions from there. Does that make sense? I love this book: http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/158333338X for great tips on what exercises you should use. I recently rented the eBook version from my library :) Let me know if you have any other questions. It's hard to do a complete program without doing a consult and all, but I'm happy to give you some quick tips to get you off on the right foot :)
PHAT was the most intense program I've ever done. Loads of volume, x5 a week training, it was just intense and the results were proper. I started ripping shirts, jeans, boxers... it was an unstoppable shredding mania. I didn't increase my lifts that much, but it was marvelous for bodybuilding.
I was a regular at Layne Norton's simply shredded forum and the talk about x2 per week mix of strength and hypertrophy made lots of sense.
Don't do it if you are a newb (read the "The New Rules of Lifting: 6 basic rules for Maximum Muscle" first.)
It's a very dedicated program, so tell yourself you're going to do it for a certain amount of time and go through with it.
Respect the meso cycles.
Eat and sleep well, the gains will be unreal.
Cons: The time it takes, the volume of exercising, and the lack of gains towards your plateau.
Pros: It's super dynamic, you go through everything. You see results really quick aesthetically and in terms of strength -- I was doing 40kg weighted dips weighing 90kg (6'2). You can alternate accessories all you want so it adds any component you want.
I did PHD531, thinking of it... I'm not sure if the meso cycles are mentioned in PHAT. 531 talks about the progression to the strength part of your workout:
Week 1: 5
Week 2: 3
Week 3: 1
Week 4: Deload
And the concept comes from Wendler's 531 strength routine (which is also great).
Ate around 3000 cal/day, 30% Fat, 30% Protein, 40%, Carbs.
Really respected micronutrient intake, water intake, and sleep.
Also didn't drink alcohol for a whopping 6 months.
Sleeping was key. You could really tell when it was lacking during a workout... shit, you could tell if you had sex too recent to the workout too now that I remember.
Overall, PHAT (or PHD531) was by far the best time I ever had at the gym.
Recommend getting a book New Rules On Lifting and Mens Health Big Book Of Exercises.
NROL has a pretty solid program made by Alwyn Cosgrove. The big book is a good reference for movements.
The best book about how to lift in my opinion.
The New Rules
You may be able to borrow it from the library.
Starting lifting:
> The biggest secret? Almost everything you need to know fits into two or three sentences, and a few pages for the implementation. I'll have most of it down before this article is over.
> http://www.torontopubliclibrary.ca/detail.jsp?Entt=RDM2498453&R=2498453
> http://www.amazon.ca//dp/158333338X
A lot of people suggest running: not (entirely) necessary. Long-term lifting is better, but if you add a 30-60 minute walk almost daily, that's most of moving that you'll need. Add bicycling to work and you're done. Start lifting first, and add running later if you wish. I got better results in 3 months of lifting than 3 months of running (getting to 5K).
For lifting, you may need a trainer for the first little while to make sure your form is okay and get into good habits, but after 2-3 months you can stop using them (or only 1-2 times per month for touch-ups/spot checks). Stronglifts (5x5) or NROL is all you need.
For this:
> I'm not destitute, but I had major job issues that really fucked up my finances for the medium-term.
See /r/PersonalFinanceCanada/
Common starting points for Ashtanga include David Swenson's Ashtanga Yoga: The Practice Manual and Beryl Bender Birch's Power Yoga.
You might like the ashtanga sequence. It has a pretty good emphasis on strength and upper body compared to other styles, and it's widely popular so lots of good information is floating around. I'd recommend starting out with at least a class or two from a studio, and then you might like to check out a practice guide like Ashtanga Yoga: The Practice Manual or The Power of Ashtanga Yoga if you prefer more or less the same thing with a woman modelling the poses. Both have lots of useful information, I refer to David Swensons book quite often for my daily practice.
Okay, I'm also quite new to yoga, but maybe I can give you a few pointers.
First, check out DoYogaWithMe. Super cool videos over there.
Next, consistency: you learn about your body when you listen to your body. Step on the mat, do your thing, as often as you can.
Furthermore, your boyfriend can help you by helping you correct some poses. He can see if your back is straight, for example, something which I have trouble with at times.
Lastly, I like this book. It shows form progressions, as well as beginner's variants to the poses which you can do at first.
Oh, and some encouragement: Super cool that you decided to do this. It's an amazing experience for your body. :)
I bought this book for my home Ashtanga practice (no Ashtanga classes in my area). Great step-by-step guide to 1st and 2nd series: photos of each posture, detailed explanations, modifications. Shortened forms for 30, 45, 90 minutes. I dovetail this with youtube videos for specific technique. Kino MacGregor's are exceptional.
http://www.amazon.com/Ashtanga-Yoga-Practice-David-Swenson/dp/1891252089/ref=la_B001HD23HW_1_1?s=books&ie=UTF8&qid=1417637928&sr=1-1
Ashtanga is great to develop a steady home practice because you don't need to think about what you're going to do, its very breath focused/meditative, challenging and progressive. My general advice would be: if it hurts, don't do it. In any daily practice, bad form is going to damage your body over time and you will develop injuries. If you're getting signals from your body that something doesn't feel right, modify it or just skip it! Yoga is a slow process, don't rush things.
David Swenson's book (Ashtanga Practice Manual) has some suggested practices in the back of varying duration. One or two of them are about 30 mins long. The rest of the book is great, too, and goes into a lot of detail for getting in and out of postures.
You should read this book, it is really really good when it comes to working out. I read this book will taking a nutritional science class and this book was spot on with what my professor was saying
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895304/ref=sr_1_1_sspa?crid=QAHVEV20HNYQ&keywords=bigger+faster+stronger&qid=1563381126&s=gateway&sprefix=faster+stronger%2Caps%2C306&sr=8-1-spons&psc=1
This or This is a great book that covers all the basics very well. I would suggest giving it a read.
Also, ask one of the trainers at your gym for form advice if you ever feel like you need help on something specific.
Strength training anatomy for learning how exercises strengthen certain parts, Bigger, Leaner, Stronger for basics on training for aesthetics and strength, and Burn the Fat, Feed the Muscle for good diet advice.
I highly recommend you read Bigger Leaner Stronger, and get your T levels tested. Maximize T with proper diet/sleep/exercise/supplements.
 
 
To summarize, you get big from tearing your muscles with short/heavy sets of explosive lifts. Protein + rest will repair the tears and make you bigger. Strength comes naturally, but size requires constant repair. This is why you can be small and strong, typically these guys are concentrating on long exhaustion sets and haven't optimized their macros.
Have you ever read Bigger Leaner Stronger? I have started reading its women's version because many people online review this book's approach to be orthodox.
This book helped me get a good idea of what I was doing with my diet. He doesn't advocate any fad diets or tell you to buy a ton of supplements. He gives you a plan to calculate your macros for protein, carbs, and fat. From there you get your final calories. Just stay within those each day and meet your macros and you'll do well. He backs up a lot of his claims with actual studies so it's not anecdotal advice.
Here's a good book on the subject!
Please read the book SPARK by John J. Ratey, MD. Specifically chapters 3-5, but the whole book is an excellent read. It will help you understand how exercise will help you with bouts of stress, anxiety and depression.
It might offer you some valuable insight as to what is going on in your brain. Good luck and keep with it!
Look into sites like Lynda or Udemy. You pay between 10 or 40 euro's depending on the quality of the course & it's worth it. Making a website with php, sql databases (+html & css) are relatively easy. Aps for mobile devices are i think more difficult you either need Java or C# for that. Those are powerfull object oriented languages that will provide you with a whole universe of possibility's for creativity once you have mastered them, the websites i mentioned have courses for that as wel. You probably will get frustrated along the way, i found it to be challenging stuff- just keep at it. You could also consider investigating things like (zen) meditation in order to become calmer and improve your patience and also figure out which foods are good for the health of your brain, and exercise. those all help. https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain-ebook/dp/B000SFD21Q
After getting the courses it's all about the strength of your own motivation in order to grind through those courses in order to learn the skills.
Good luck !
i'm amused at her reaction. Please have her read Mark Singleton's book yoga body and get back to you with what yoga really is. here's a link:
http://www.amazon.com/Yoga-Body-Origins-Posture-Practice/dp/0195395344
short answer: what we call yoga in the west, and modern hatha yoga in general is as much descended from homeless dudes doing contortions for spare change as it is from the YMCA's 19th century fitness programs as it is from the western yogis cultural imperialism.
I also find is somewhat interesting that a western yoga teacher is negatively judging a cultural tradition that she's currently engaged in ripping off.
Have you read Fit?
20 Reps is what "Super Squats" advocates
Get him the book Barbell Prescription, and a food weight(for weightloss) https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Running and bodyweight exercises (got it from Convict Conditioning) This way I burn calories and stay fit plus build strength without building big muscles like lifting would do.
Program calculator
http://jimwendler.com/
The book
Today is my 2nd day on 5/3/1 (BBB) so it's too soon for me to tell you my personal success but I've loved the first couple of workouts.
Hey buddy: TLS is $8.00on kindle... is that too much for you?
His training program is broken up into 5,4 and 3 day splits. I prefer the 5 day split because 1) the total workout time is shorter 2) I can focus on individual muscle groups (doing multiple groups causes me to short change the latter groups) 3) His 5 day split has more volume for individual muscle groups
You can spend $0 and get a great 6, 5, 4, or 3 day routines. Check out bodybuilding.com or google 5 day splits. There's lots of free published info.
I like TLS' programming for novices, but he doesn't tell you anything in his book or bonus report (which contains his 1 year of progressive exercises) that you can't learn through internet research. It's helpful because his program does the thinking for you and grows as you do (feeling like shoulders are lagging- well in the very next phase he's thought about that and added more shoulder stuff).
Met Danny. Good guy.
https://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447