Hey guys, I'm just getting started with the beginner bodyweight circuit, and it is kicking my ass. So far, the only things I can do "properly" are the squats and the rows, and I'm not 100% positive I'm doing the squats quite right. Everything else I have to modify in order to not fall over/get stuck/hurt myself. Unfortunately, I haven't been able to come up with a modification to the plank that enables me to hold position even for a count of three... a fast three.
I've tried several things, all to no avail.
I cannot do planks on the floor, I cannot do them against the door.
I cannot do them by the wall, I cannot do them on a ball.
I cannot to them with a spot, I cannot do them on a cot.
I cannot do them on my knees, cannot do them one apiece;
No, not even with motivational cheerleading niece.
(Ridiculously adorable, but alas, not the magic solution.)
My body just will not freaking hold a plank, at least not yet.
Can anyone suggest a Level 0 exercise that works the same muscles, as a temporary substitute/stepstone? I don't have any disabilities or documented medical conditions, I'm just very out of shape and very clumsy, which makes anything where I have to get low AND balance a very difficult proposition.
I'm looking for advice about what kind of workout I can do in my apartment when I first wake up, just for the purpose of shaking off the cobwebs and hopefully having energy. So that means:
something short and probably not very difficult
something I can do in my small apartment, meaning no special equipment required and not a lot of space required
something that doesn't NEED to do anything else. Losing fat and gaining muscle are always nice bonuses, but those can wait until a "real" workout.
This has come up for me in part because I started working from home, which is MOSTLY a good thing, but it turns out my frantic commute helped shake me awake in a way that rolling out of bed and stumbling over to my desk unsurprisingly doesn't. I've also been in a phase where I haven't made it to the gym much for various personal reasons, so I'm not getting the benefits of working out regularly-- a temporary situation, but one that's bound to happen again from time to time.
I know the answer might just be "pretty much anything!", but frankly, I don't trust my own knowledge/judgment regarding fitness and don't have a great sense of, say, what's likely to make me feel energized versus worn out, or what's most likely to give me sustained energy throughout the day. I appreciate any advice anyone has!
So I am wondering what conditions may be affecting me. The bench press I can still only lift to around 25 lbs on the bar. I don't feel there is enough muscle being made and I should be having more. Also, I could have testosterone issues. So I think my progress may be hampered by the following conditions....
Bone issues, hopefully not Osteoporosis
Klinefelter, but I do have leg hair, facial hair, but lack hair between chest and stomach and it's sporadic there.
Scoliosis may also be affecting stance. My chest seems like it's not pushed out. I will have to see a doctor about that.
What doctors do I look into for these matters? I need to know specific title names.
Because right now, my slow progress has me starting to be outcasted in my gym.
I'm in desperate need of some hip exercises. I sit at a desk all day in a horrid chair and my hips are killing me by early afternoon (right now). I'm working on getting a new chair to help since this has never been an issue until this chair came along. But in the meantime, what is something to help with the pain? Something that I could do every hour or so just to keep things not as painful.
I could write an essay on everything I've done and not done for health and fitness up to this point but this will be the time when I get it right and stick to a plan - no more flip-flopping.
Goal wise in my head I may see myself becoming a Peak Human, but in reality I will settle for a functional strength that will allow me to handle any situation that comes along and keeps me healthy enough to keep up with my growing kids.
My weight isn't too bad now - I've got 5 stubborn inches around my waist that I haven't been able to shift in years, but I've managed to clean up my diet pretty well and I've been steadily losing 0.5-1lb a week over the last month; comfortable, sustainable baby steps.
It's my strength and conditioning that remain a problem. I am very weak, have no stamina, and I've struggled to find a program that I can get on with and that fits with my (extremely) busy life. I was recently working on Starting Strength - I have good form with the lifts and even though I'm on slightly restricted calories was hoping to exploit "noob gains". That didn't work. I stalled pretty easily at below-novice loads and found once again that the gym environment just doesn't work for me.
Then on this forum I saw a mention of Pavel's "Simple & Sinister". A kettlebell program that can be done at home, is scalable and works around hectic schedules. After a tonne of research and reading the book twice I feel positive about it and I've just bought some kettlebells (8KG for my wife who will be joining me, 12KG for my getups and 16KG for my swings).
Whilst this should improve my general conditioning, mobility and strength I'm aware it won't necessarily work miracles by itself, so onto my question for you, fellow rebels:
I have signed up for a 10KM Rough Runner (obstacle course) next April and I want to be in the best shape I can be by then. Aside from running, do you think this routine will be enough to get me there or will I need to do more as I go?
If I had the time I would concentrate on achieving Program Minimum (32KG one-arm swings and getups) before introducing other exercises but that could easily take me the whole 8 months to the event. I will focus on it exclusively for the first month or two but feel I need to add more before then; specifically some pushing and pulling strength (I'd love to be able to do a pull-up again). Any suggestions here?
Running in itself will be a big hurdle. The last time I did any serious running I did a number on my knee which even after surgery and a year of physio was never completely pain free until recently (squats ftw). Based on last year's course the longest stretch between any two obstacles will be about 3.5KM, so while I may need some endurance I won't need to be in form for a continuous 10KM. I will be starting some gentle training on a nearby field 2x a week for a few months to test my knee out, and I'll be getting a gait analysis done this week to see if I have any foot issues.
Do you think this plan will work? Did anyone try S&S from a similar state of unfitness and get good results?
Any tips/tricks? Our summers are becoming more and more commonly stuck with a perpetual haze in the air. My home gym is in the basement beside the furnace room (North America, so we have a forced air heating system), and the air quality is fine but not great - breathing hard still hurts. I've looked at a small space HEPA filter or something similar, but I'm not sure if it'll actually do anything? Happy to spend the money on one though if anyone has experience with an air purifier making workouts easier. I know that N95 or P100 masks are supposed to help, but I don't see that as a great option for workouts...
Also, the dogs are really unhappy because walks are miserable (we've been going for shorter walks and more frequently, but it's gross out) but they still have too much energy and want to run around (and then stop running to sneeze/cough),
I really like doing only compound exercises, but I don't have access to barbells right now, so I only use dumbbells/bodyweight. I notice the big difference between what I do and other similar routines is they always have deadlifts. The options for deadlifts with dumbbells aren't that enticing to me. I don't have access to dumbbells heavy enough for a single dumbbell Goblet Deadlift off the floor to not be trivial, and I don't really trust myself doing Stiff-Leg Deadlifts, they seem really dangerous if your form isn't perfect. I figure I'm not too bad off because I do plenty of pulling exercises, and squats and lunges both work the glutes as a synergist, but I'm interested in feedback.
Has anyone had massive trouble with Sole ellipticals? I purchased an e35 two years ago and have been fighting ever since to get a machine that works for more than two weeks. I've been through three, each failing immediately after assembly. The problem is always the same- malfunctioning resistance. I call Sole, they send parts and schedule a technician, which takes about four weeks. TEN tech visits couldn't solve the problem. It would work somewhat for a while, then break completely. My labor warranty has expired so I have to install the latest massive box of parts myself.
There's a LOT more to the story, but for now I'm hoping for advice on why this keeps happening and why no one can fix it. I've found some info online, but I have the 2020 model, which has some differences.
Does anyone else track their sleep (using an activity tracker) and would you be willing to share your sleep data?
I am really struggling with tiredness right now and I think it’s the volume of deep sleep vs restless sleep that’s the issue for me. I’m in bed by 10:15 - 10:30 each evening, which is the time that leads me to getting off to sleep quickly and easily, but my sleep data looks like a Tesco’s barcode.
It would be really interesting to see how other people’s sleep compares. I will try to post some pics of my sleep record but Tapatalk has been playing up and refusing to upload my images for some reason....