I've gained 25lbs since then by following the 5x5 workout routine. I highly recommend it. There are good apps for the 5x5 workout routine in the app stores too. https://stronglifts.com/5x5/
Go to the gym three times a week for 1 hour and follow the 5x5 routine. You're always sore, but after a while you get used to it. Now I enjoy it a lot. Find a buddy to go to the gym with; that helps a lot.
> You're always sore, but after a while you get used to it.
Being incredibly sore makes it VERY hard for me to get going in the morning (something I already struggle with). It sounds like you might naturally be a morning person if you're exercising at 5am, so maybe this isn't an issue for you. I find I'm running a lot more these days. I've lost weight as a result, but, at least I'm functional at work.
Now, first, we have to distinguish between static soreness and DOMS (delayed-onset muscle soreness). Static soreness means you feel pain while sitting still. DOMS means you feel pain when you move. Which one is it?
DOMS means you're working out in your acceptable range. Static soreness means you're exceeding your capabilities and you need to scale things back a little bit until you hit DOMS.
Listen, with that said, if you're experiencing consistent DOMS throughout the day so much so that it's interfering with your work, then you may not be eating enough! Eat more to recover quicker. You'll feel less sore and you'll be functional sooner.
For context, I have a heavy 6-day split routine (ping ponging between 2 weeks of 10-8-8 reps for strength and 2 weeks of 10-8-40-20 for endurance) that means I'm in the gym for 2 hours almost everyday of the week. On top of this I run 15-25 miles per week -- as if I'm training for a 5K -- to work on my cardio. So I do a lot, and I eat a lot too: 3,300 - 3,600 calories a day.
Through all of this, I experience minimal soreness maybe for 1-2 hours after a workout. Otherwise, I'm able to carry on my day normally.
Bench (1RM): 225lb
Squat (1RM): 294lb
Deadlift (1RM): 300lb
Obvious room for improvement. I'm just getting back into my routine after 6 months off.
1. Lower the intensity. There are a tons of ways to do this, but the simplest would be doing heavy lifting only in the first core lift of the day (squat, deadlift, bench or press). Then, increase the volume (lower the weights, increase the reps) for the rest of the exercises.
2. Periodize your workout plan. This is a science in itself, but the general idea is to adjust the intensity and volume over a period of 4-8 weeks, including a deload week every now and then.
3. Ditch the deadlift. At least for me, deadlift is too taxing.
Hope this helps.
I've talked with "professional" body builders (not IFBB level but people who do it for a living) and most of them say they suffer from very little if any soreness / mental fatigue. It has led me to believe, as crushing to my ego as it is, that I just don't have the same recovery capability as these guys, nor the same potential for growth.
I've gone so far as to get my labs checked, just to be sure I didn't have some obvious problem. Tests all came back normal.
As such, gaining muscle seems out or reach as it requires an intense regimen, and tons of food. When that starts to take away from my work, I gotta do something else. Hence, running :(
Eat a lot and well, and your body will adapt.
Instead of exercising in the morning I did it after work, ~7pm. A cup of coffee and an energy bar made you good to go.
Slight difficulties falling asleep sometimes, but other than that, a massive increase in overall health and energy levels, despite having a respiratory condition.
Maybe I should give a month a try though, if for no other reason, than to see if the soreness and mental fatigue goes away.
Or alternatively you are under a lot of stress - again cut back on the intensity and volume.
For anyone interested in lifting, it doesn't need to be as complicated as people make it. I do cleans, squats, deadlift, bench, rows, overhead press, and a few curls occasionally. Those alone will strengthen your entire body, and add in some sprinting, jumping, spring lunges, push-ups and pull-ups, and other plyometric / body-weight training and you'll quickly lose weight and become more athletic.
I wake up at 6 AM. Have breakfast, meditate for about 10 min, and go swimming on Tue/Thu, or to lift some weights on Mon/Wed/Fri.
As you say, I haven't felt better. It took a lot of trial and error to get this routine working for me, but it's paying off. My immune system is working like a charm and haven't been under the weather even with people around me getting the flu.
Next step is to reduce my waist.. lot of visceral fat. Just yesterday I bought one of those scales to measure it, which I'll receive next week.
I think tracking progress helps a lot. I got one of those apps that build habits and put this along with others. It really helped me be conscious about the goal of being healthy long term.
Got a fitbit and a bicycle, riding a 1-2 hours a day.
Using the free Bikemap app on iOS https://itunes.apple.com/us/app/bikemap-map-your-bike-route-...
Just have to stay heart-rate/exertion-limited due to Marfan syndrome.
With age, it's good to increase care for rotator cuff, trapezius and shoulder muscles/ligaments unless one enjoys expensive/painful surgery to reattach separations.
Another important approach is to build up your cognitive reserve. Evidence exists that people who read more, socially interact more, play music, dance, and stay physically active can delay the onset of dementia by years.
Eating right (minimize processed foods and sugars, focus on raw foods, vegetables, fruit, minimal chemicals) is also associated with better memory.
Finally, getting a full 8 hours of sleep is associated with good brain health. The brain appears to require about 7-8 hours to fully process the day's knowledge and build it into long term memory structures. If you cheat yourself and get 4-6 hours, most likely your brain simply won't have a chance to build those neural structures to capture long term memories.
Probably the type of people who read Hacker News are doing a lot of this stuff already; just working in a technical field that forces you to think all day is very helpful. Exercise and diet are probably the areas that techies notoriously neglect, but that's perhaps more a previous generation than the more health-conscious folks of today's workplace.
Or am I misunderstanding that point?
(It would be pretty good if we could grow/regrow them).
That said, probably the main activity in the adult brain is developing interconnections between existing neurons, which requires generation of new dendrites and axons and whatever other structures.
The above might sound good, it won't work that way. Exercise hard or be a couch potato - either way your DNA is not a dead end. Either way you get enough food for your and your kids. You will have more luxuries from the sedentary life, but those are not things evolution cares about.
There are other shortcuts. Bio engineering is promising. There are lots of other advances in medicine. Any of them could solve the problems of sedentary life in the future. Or maybe not, we don't know what the limits of each is.
I've done a 24 hr foot race, a 12 hr race and a 100 mi race in the past year. There are diminishing returns. :-)
(Somewhere around 100K I think you reach maximal discomfort, though maybe I just haven't pushed through to that next level of suffering yet.)
Fasting really opened my eyes to the complexity of human metabolism. Even a humble OMAD/IF (one meal a day/intermittent fasting) approach is apparently worthwhile, as it produced benefits I have never experienced during or after exercising.
The effects to me are mind-blowing, even without really modifying any other variables (I probably consume similar/more calories when doing OMAD/IF). My favorite change by far is the improvement to cognition. I feel like regular fasting is akin to what the drug from the movie "Limitless" would do if it were a real thing. The focus levels alone... Basically the hardest coffee buzz you can imagine, but with a tremendous sense of calm. BDNF is a hell of a thing.
I actually find not-eating fairly easy, so it'd be sweet if fasting didn't make me want to nap all the time and slow my brain down to 1/2 speed.
Btw, my IF regime is 3 24-hour fasts a week. I usually do dinner to dinner (so skip breakfast/lunch).
Rediscover. Fasting is preserved as a commandment in all the major world religions.
Yes, and if someone spoke of "discovering" the concept of murdering adulterers, it would be appropriate to point out that this is not new.
Fasting is not a “commandment” in Christianity, nor is it even an obligatory discipline in many major subgroups of Protestant Christianity.
I miss the feeling after I pushed myself the warm feeling and the total relaxation no aches no stress. I hated the feeling of missing the gym I could feel the tendons in the back of my knees and crooks of my arms (inner elbow?) ache.
The problem was I never made any progress I must be what is called a non-responder. If I tried to do more I got tired and took more time off. Often I found I did better after taking a three or four days off.
But any exercise is like medicine you're only there you only exercise because you have to. I want to be active but not a march forced by the fear of death I want to be there because it's fun.
Together should put you in a pretty good position.
This is anecdotal, but I've never felt better! I try to convert everyone :)
"These results translate into an absolute rate increase with aspirin above placebo (the incidence of cases of major GI bleeding attributable to low-dose aspirin) of 0.12% per year (95% CI: 0.070.19% per year). Based on this value, 833 patients (95% CI: 5261429 patients) would need to be treated with low-dose aspirin instead of placebo to cause one major GI bleeding episode during a 1-year period (i.e. the NNH is 833)"
Ask your doctor how the risk/reward plays out for you. Never take medical any other than ask your doctor from a message board.
No offense but that sounds a bit terrifying.
I need advice to increase my Weight.
I wish to gain another 20Kgs.I am too skinny as of now.Really want to get fit.I have tried eating more than my usual food intake,but i suffer from indigestion whenever I do that.Looking for some helpful advice.