- Stairmaster – WOW. As someone that's been heavier most of my life, I've never enjoyed cardio exercise- like, ever. But somehow, after a few times of forcing myself to do 5 minutes of it everytime I went to the gym, I've become TOTALLY addicted to it, and it has been absolutely transformational. Even for the first few times, the first 5 minutes are the hardest, then after that, you just feel like you're floating. Also, it becomes a FULL BODY WORKOUT the leaves your calves PUMPED and your whole body SOAKED in glorious, hard earned sweat that keeps you encouraged to keep on going. In less than 9 months, I went from 5 minutes to 40-60 minutes, 4x a week. It's helped everything from my metabolism, to my gains, to how well I'm able to sleep at night.
2.Metamucil – there is nothing better than unloading 3lbs of everything you ingested yesterday in a 4 foot long anaconda of a shit log every morning. You feel fresh as a cucumber and light as a feather to start your day.
23 comments
Always advocating for people to find a sport you like. I grew up being a non-athletic person my whole life but did enjoy training for it and the constant grind for improvement. It’s much easier to workout if it doesn’t feel like a workout. Probably the fittest I’ve ever been right now
In my 30s I got away with cutting meal portions, particularly carbs, to keep my soda and snacks. No longer, but the couple months I did were kinda nice. Still ate the usual treats in some moderation, and lost a little weight.
Swimming. Good exercise that isn’t just suffering the way a lot of other exercise is you know? It’s a fairly full body workout and it also works as a kind of meditation for me. And low impact so low injury risk.
Really as they say, the best exercise is the one you’ll keep doing.
I got super hooked on stairmaster and incline treadmill, to the point where I developed patellar tendonitis… I’m rehabbing now and can hopefully start it back up in a bit.
Bouldering. I hit the indoor gym once a week/ fortnight for an hour. I am so much fitter since I started. It’s fun and occasionally gets social. My job can get physical and I get frequent comments on my strength, which I never used to before.
Healthy convenience encourages better eating habits. I always have 2-3 bags of coleslaw mix in my fridge, it’s a great way to grab and dump in pretty much any protein+rice dish I’m making to reduce the calories while stretching the portion. When I make rice, I’ll make a large batch and freeze portions of it so I can throw it in the microwave (little quality difference, single study also found that it increased the resistant starch in rice, lowering its glycemic index), so when I want to eat and I’m tempted to eat snacks or order in, it is in fact faster than the fastest delivery or walk to a restaurant near me. I just pop some rice in the microwave and put together the protein, sauce, and veggies to go over it in 15 minutes or less depending on what I have out.
Also, swaps are only swaps if you actually like the taste of whatever is made in the end. Like, I make tuna salad with greek yogurt, sriracha, coleslaw veggies, a splash of vinegar, and some salt and pepper. Significantly less calories per serving and more protein, and actually tastes pretty good. Halo top is ass, but I like the Yasso bars and the Nick’s lite ice cream. Hit’s the sweet tooth without compromising calories, and I’m more likely to eat those than take the 10 minute walk to the nearest convenience store or ice cream shop.
No sweet beverages. After a few weeks you won’t miss it at all and it cuts a huge amount of empty calories.
Fasting. Just in general eating less
Orange Theory! I used to go here and there. For the last year I go three + days a week. I burn 800+ calories in like 40 minutes. It’s always a new list of workouts. I’m in the best shape of my life.
Walking.
Since my teens I’ve been hitting the weights and jogging, still going strong. But adding walks is very pleasant. I’ve been losing weight from the added calorie deficit. Walking is low-impact.
I listen to podcasts and feel way calmer. Aside from the physical benefits, it’s been very good for my mental health to do something easy and get away from screens.
Unlike with lifting weights and jogging, I don’t have to hype myself to get off my ass. I don’t even have to stretch. It’s very convenient to just reach for my dog’s leash and a pair of earphones and walk out the door.
Pilates: it is resistance/strength training plus flexibility.
I suddenly have muscles everywhere.
And what other type of exercise can you do while laying down?
Drink less alcohol.
Psyllium husk is a much cheaper version of metamucil.
Don’t drink your calories other than healthy smoothies or protein shakes.
Don’t smoke. Drink alcohol in moderation.
At least 6,000 steps per day.
7 hours or more of sleep + consistent sleep and wake times.
Pay attention to calories. And discipline your eating. If you feel hungry but forego eating, that’s the feeling of getting thinner.
Lift heavy and with high intensity. Several times a week.
Not 30, but used to train martial arts and then go numb in a 8 to 18 office job (Mexican and so)
Helps me a lot to find whatever reason I have to move, to go downstairs or to at least lift the water jug in the office.
Walk whenever possible to the bus stop and do 30 min workouts with weights or high intensity.
Also you can stop at parks in route to the job to do pull ups in the park or carry a jump rope wherever.
Also, consider investing in a personal or group trainer, not gym, but the whole package. My old trainer had a bachelors on sports science so he trained even hes 57 year old dad who now fights against fit old farts. The sport science part allowed him to do so, and to train other fat and injured asses to competition. Habits grow steadily thoroughly and last long. Sometimes is not even a toll but a personal must, you get to feel the “shit I couldn’t train today” instead of “shit, i have to train” kind of thoughts, and also you get to appreciate the holy taste of regular fresh water so soda pop is really unnecessary but gross and ilusory
Not to exercise at all (except the occasional outdoor stroll). I believe in the power of ideology. That, by careful inspection of my beliefs, that considers them in totality including inconvenient truths, that my beliefs can become more true. And I believe my ideology governs my behavior. If my ideology changes to reduce my need for excessive eating, I become thinner. It has been working. I have been losing significant weight and becoming healthier without needing to force myself to eat less or exercise.
Play a social team sport: you get the benefit of the social aspect, and the fitness.
Eat high dietary fibre cereal. Its an alternative to Metamucil. You get a healthy breakfast, instead of something more fatty
Active commute to work: I ride an ebike to work, it’s good for about 4-500 calories a day with an hour if exercise. That’s 3 times a week. Gym cardio replacement.
The only real secret is consistency. Turn fitness and good personal health into a lifestyle, change things as you learn along the way that personally work for you, and you’ll be good
Sleep well
Eat healthy
Excercise consistently
Water. It’s astounding how many people just don’t get enough water.
Consistency, I stick to my schedule with few exceptions. No different than brushing teeth or morning coffee. Pretty soon you do it without a thought.
Make the barrier of entry low. I have a treadmill/bike. and some basic weights in my home. I don’t have to drive to a gym or pack a bag. Just throw on some shorts and walk downstairs. There is no excuse to skip when it’s this easy
Bike commute, the ultimate life hack at any age.