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@EndsOfTheEarth and @Stelliferous -- Very informative. Thank you so much :D That workout doesn't sound very difficult at all. And yeah, I think my diet is generally decent, but I'm gonna look into the types of foods that'll specifically help me out with this. Regardless you've both definitely given me a starting point if not more for research, so thank you again!
 

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Okay, so, since I talked to a fitness freak friend today, I took a few photos of my current progress. I figured that maybe some of the people here could give me valuable tips for exercises that I could add to what I already do ^^

 

Stomach relaxed

Stomach flexing

I always look so weird when flexing my arms XD

And back


I am going for a toned but not ripped look. Visible abs would be too much, but due to being sick and also hormones, I gained some fat on my stomach and thighs that I have mixed feelings about. Also, can anyone suggest exercises to maybe make the waist slimmer? There isn't much fat, but I just have a very straight body in general.

Also another question just out of curiosity: If you had to take a wild guess, what would you think my body fat percentage is?
 

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I did a search but didn't find an answer to this... I started a new exercise routine today & it was pretty challenging. I'm sure I'm going to be sore tomorrow, is there anything I can do to prevent that? Or if I can't prevent it, what can I do to treat it? ​I've been drinking a lot of electrolyte water to help flush my body. Any other tips are greatly appreciated.
 

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@Mmmm
Be happy, you're forcing the body to adapt. It's good pain.

@Tsubaki
It's not possible to slim down the waist like you're asking. I'm not into bodyshaping, but I believe you can build up the back and lower abs to give the illusion of a slimmer waist. Could take lots of effort getting there.
 

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@pwowq:
Hm... my back is already pretty huge, tbh ^^" And the lower abs are really strong as well... From what I've read, it seemed like training your abs on the side would help hold the front and back together a bit, but I guess I'll read into that again.
 

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Sore muscle treatments

I did a search but didn't find an answer to this... I started a new exercise routine today & it was pretty challenging. I'm sure I'm going to be sore tomorrow, is there anything I can do to prevent that? Or if I can't prevent it, what can I do to treat it? ​I've been drinking a lot of electrolyte water to help flush my body. Any other tips are greatly appreciated.
I had to school myself pretty quickly on this last night. I was in so much pain I couldn't even sleep. So these were the recommendations I found:


  • Eat protein within an hour after working out
  • Drink lots of water
  • Ice the sore muscles
  • Take anti inflammatory meds- sparingly
  • Drink tart cherry juice ( antioxidant)
  • Massage the muscle(s)
It was also recommended to take these supplements:

  • Vitamin C ( antioxidant)
  • Omega 3 (fish oil) &/or eat more fish
I also rubbed my muscles with a pain relieving cream (Aspercreme -orig. formula).

I was already doing some of these things before looking up the treatment, so I guess it could have been worse if I hadn't. :shocked:


Edit: Forgot one, supposedly drinking caffeine before a workout should also help relieve soreness. That doesn't work for me though cause I usually work out in the evenings. If I drink something caffeinated I definitely won't sleep.
 

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Okay, so, since I talked to a fitness freak friend today, I took a few photos of my current progress. I figured that maybe some of the people here could give me valuable tips for exercises that I could add to what I already do ^^

 

Stomach relaxed

Stomach flexing

I always look so weird when flexing my arms XD

And back


I am going for a toned but not ripped look. Visible abs would be too much, but due to being sick and also hormones, I gained some fat on my stomach and thighs that I have mixed feelings about. Also, can anyone suggest exercises to maybe make the waist slimmer? There isn't much fat, but I just have a very straight body in general.

Also another question just out of curiosity: If you had to take a wild guess, what would you think my body fat percentage is?
I would say that your body fat percentage is in the low to mid 20s. From your pictures, you look healthy and you already look "toned" as you say. My personal recommendation is for you to exercise for fun or general health maintenance but you don't need to really change anything. The tiny bit of fat that you have covering your abs and in your thighs just looks healthy to me. As has been stated, spot reduction really doesn't happen. If you lose fat in your waist, you will lose fat all over. I suggest to everyone to lift weights or strength train...you are not going to look like a bodybuilder. Trust me, it's very hard to build muscle. I can ramble on if you are interested, just let me know.
 

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I would say that your body fat percentage is in the low to mid 20s. From your pictures, you look healthy and you already look "toned" as you say. My personal recommendation is for you to exercise for fun or general health maintenance but you don't need to really change anything. The tiny bit of fat that you have covering your abs and in your thighs just looks healthy to me. As has been stated, spot reduction really doesn't happen. If you lose fat in your waist, you will lose fat all over. I suggest to everyone to lift weights or strength train...you are not going to look like a bodybuilder. Trust me, it's very hard to build muscle. I can ramble on if you are interested, just let me know.
I actually started lifting weights about a week ago and it's a lot of fun. I just couldn't get much from just bodyweight training anymore and if I need to do 30-40 reps of every exercise in my evening routine, it just gets boring. For now, I got a basic dumbell set, as it's considerably more versataile than a huge barbell. I've put together a set of exercises for hamstrings and glutes consisting of Sumo squats, romanian deadlifts, weighted hip bridges and hip thrusts. I am also doing some biceps curls inbetween, but I haven't yet found anything to maybe further strengthen my core and maybe some more for the arms. Is there anything you can recommend?

And yeah, I am not really worried about getting too bulky or anything. From martial arts, I have a pretty muscular back and if I don't specifically flex it, people don't notice. Same with core-strength for some part.

I asked about the body fat, since a while ago, I lost a lot of weight due to stress and even though I put mostly muscle back on, my body fat percentage was at 29%, the last time I tested. I didn't 'look' fat, even then, but ever since that last time I had it checked, I've been paranoid that I might actually look chubby or start looking chubby.
 

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Goodness no! You are not chubby...you have a great shape! Take that as a doting father more than some older, creepy guy thing, haha!

I also underestimated you quite a bit it seems. You know what you are doing fitness wise...so keep up the good work. There is a website called Bodybuilding.com that you may or may not be familiar with. Lots of good info there and a good community of supportive and knowledgeable people. If you have or create a profile there, let me know and I will look you up.
 

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Goodness no! You are not chubby...you have a great shape! Take that as a doting father more than some older, creepy guy thing, haha!

I also underestimated you quite a bit it seems. You know what you are doing fitness wise...so keep up the good work. There is a website called Bodybuilding.com that you may or may not be familiar with. Lots of good info there and a good community of supportive and knowledgeable people. If you have or create a profile there, let me know and I will look you up.
I've only recently started doing more specific workouts, but I've been doing martial arts for 7 years now. I've also noticed how getting into a generally better shape has helped me keeping up with the mildly sadistic attitude of out trainer. Along the lines of "hold this elbow plank and everybody counts to ten one after another - you were couting too fast. Do it again"

I'll definitely check the website out and look around there a bit. I never heard of it, but it looks very informative so far :)
 

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I actually started lifting weights about a week ago and it's a lot of fun. I just couldn't get much from just bodyweight training anymore and if I need to do 30-40 reps of every exercise in my evening routine, it just gets boring. For now, I got a basic dumbell set, as it's considerably more versataile than a huge barbell. I've put together a set of exercises for hamstrings and glutes consisting of Sumo squats, romanian deadlifts, weighted hip bridges and hip thrusts. I am also doing some biceps curls inbetween, but I haven't yet found anything to maybe further strengthen my core and maybe some more for the arms. Is there anything you can recommend?

And yeah, I am not really worried about getting too bulky or anything. From martial arts, I have a pretty muscular back and if I don't specifically flex it, people don't notice. Same with core-strength for some part.

I asked about the body fat, since a while ago, I lost a lot of weight due to stress and even though I put mostly muscle back on, my body fat percentage was at 29%, the last time I tested. I didn't 'look' fat, even then, but ever since that last time I had it checked, I've been paranoid that I might actually look chubby or start looking chubby.
are you doing 30-40 reps even for that exercises? that's absolutely worthless. if you want to burn some fat you need a caloric deficit first. then choose a routine with basic compound exercises: squat, bench, deadlifts, ohp. calculate your tdee, substract 250kcals and plan your meals (personally i love low carbs, high protein, high fat diets while cutting). for the routine you can get very nice results with madcow 5x5 or any other linear progression workout.

I had to school myself pretty quickly on this last night. I was in so much pain I couldn't even sleep. So these were the recommendations I found:

  • Eat protein within an hour after working out ok (remember carbs)
  • Drink lots of water awesome
  • Ice the sore muscles not needed
  • Take anti inflammatory meds- sparingly really?
  • Drink tart cherry juice ( antioxidant) no please
  • Massage the muscle(s) ok
It was also recommended to take these supplements: not needed, just eat properly
  • Vitamin C ( antioxidant) ok
  • Omega 3 (fish oil) &/or eat more fish ok
I also rubbed my muscles with a pain relieving cream (Aspercreme -orig. formula). don't waste your money

I was already doing some of these things before looking up the treatment, so I guess it could have been worse if I hadn't. :shocked:

Edit: Forgot one, supposedly drinking caffeine before a workout should also help relieve soreness. caffeine is usually used as a pre-workout to have more focus in the gym and push harder and probably you will get the opposite effect. That doesn't work for me though cause I usually work out in the evenings. If I drink something caffeinated I definitely won't sleep.
are you having so much DOMS? thats really weird...
 

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are you doing 30-40 reps even for that exercises? that's absolutely worthless.
I do 5 sets of 10 reps each. Generally, my plan looks like this:
Monday: 10 minute morning routine, 2 hours of gym class in the evening
Tuesday, Friday, Saturday, Sunday: morning routine, a routine of resistance training plus some high intensity cardio inbetween if I am bored
Wednesday, Thursday: morning routine and an hour of martial arts training

if you want to burn some fat you need a caloric deficit first. then choose a routine with basic compound exercises: squat, bench, deadlifts, ohp. calculate your tdee, substract 250kcals and plan your meals (personally i love low carbs, high protein, high fat diets while cutting). for the routine you can get very nice results with madcow 5x5 or any other linear progression workout.
There is a certain type of ketogenic diet that I am considering trying out at some point. For now, I am on a plan that a nutritionist recommended, which includes 2 high carb meals followed by one meal without any carbs and very little fat alltogether.
For some reason, I always have a hard time with calorie counting, since I either start treating calories like money, just spending as little as possible throughout the day to be prepared if something unexpected arises. That frequently made me collapse halfway through aikido. On the other hand, I also tend to stop eating proper "food", as I need to measure every bit and just live off fruits, vegetables and maybe some rice or noodles from time to time. Maybe there's someone who has a trick to get over this.

I'll also definitely look into the workout you suggested, thank you! I really apprechiate any recommendations.
 

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@Word Dispenser @Tsubaki @Pupazzo @Skittles Berry Punch @EndsOfTheEarth

So a few weeks ago I began a new job that involves mostly driving.. after a few days I realized that I didn't like driving the small box-like car they provide, because I was concerned about my health..

For some reason, the car bounces over even the most extremely minimal bumps.. it's not a smooth ride at all, and I'm just concerned that these bounces in the car added up are bad for my brain. My shifts are usually 4 hours.

No matter how slow and careful I drive, it's still a fairly bumpy/bouncy ride and I hate it.

I notice that I can have a minor headache after work, and I never ever get headaches so I know it's from the car...

It's really stressful to the point where I want to quit.. it's not worth it.

But I don't know if I'm overreacting or not.
 

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So a few weeks ago I began a new job that involves mostly driving.. after a few days I realized that I didn't like driving the small box-like car they provide, because I was concerned about my health..

For some reason, the car bounces over even the most extremely minimal bumps.. it's not a smooth ride at all, and I'm just concerned that these bounces in the car added up are bad for my brain. My shifts are usually 4 hours.

No matter how slow and careful I drive, it's still a fairly bumpy/bouncy ride and I hate it.

I notice that I can have a minor headache after work, and I never ever get headaches so I know it's from the car...

It's really stressful to the point where I want to quit.. it's not worth it.

But I don't know if I'm overreacting or not.
it's all part of the job
 
you are a gangsta

What's good workout routine for someone with asthma? (asthma flairs up when doing things like running.)
try with high volume - low intensity workouts
 

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What's good workout routine for someone with asthma? (asthma flairs up when doing things like running.)
Have you talked with your doctor about moderate resistance training? Or if that sounds too intense, how about relaxing yoga? Yoga still challenges your strength and focuses on controlled breathing.

Regardless, talk with a doctor who exercises as well.
 

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I've started being serious at the gym. I've spent a lifetime on endurance training. A problem with lifting is when I step-up the weight there's always a point where I either can do no repetitions, to which I step down again and can do a buttload of repetitions again. Any suggestion in how to combat this? It keeps happening in all exercises.

I know for a fact I am slowly growing strength and muscles. I measure by tape and the loads do increase. I expect to get tired AF and have aches and what not. I feel nothing after my gym-sessions.

Should I ignore it and continue as I do. I do see improvements after all. :)
 

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What do you guys do when you get blisters on your feet from running? I have one about the size of a quarter and I don't know if I should slap a bandage on it or what.
I never got blisters from running. Think preventative: Better socks, better shoes, tighten the laces better, avoid getting wet. Blisters is generally the result of things moving around. Buy blister-plasters, you don't want to burst it.
 

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Curious - I've been trying to increase my weight, because of being a bit underweight and for health. I weigh myself, but found that after doing a lot I weight more than if I havent done as much, also I weigh more if I've sweated a lot - any ideas? (It goes back down later on...I'd like to get a clear reading).

Also, I was told my cholesterol is a bit high but my triglycerides (free lipids in my blood) are really low, and wondered A) what that means and B) what to do about it?
 
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