Hit 15 pounds down for the year this morning. Backed off of the climb mill this week I was starting to wear down daily with my job increasing workload. I was doing 400 flights a week with a treadmill and recumbant bike day mixed in. Backed it down to 225 and the legs feel more rested. 3 more pounds to goal weight and another month hard push. Then I'll level the weight off and add some rest before turkey excursion.
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2024 Off-Season Getting/Staying In Shape Motivation Thread
- Thread starter thedutchtouch
- Start date
Yesterday was weights and abs. 5 rounds, 10 reps, tri cable extensions, cable rows, straight leg deadlift 2x65 db's and 20 reps abs. Finished with 6 30 yard farmer carries 2x65 db's.
59 min 10K this evening, feeling better every week but still a bit hard to imagine continuing on for another 20 miles (ideally slightly faster) lol. One step at a time...
Just start moving once a day just take a walk. Then mix in a run down the road.
Then add in some body weight CrossFit stuff
wodwell.com
Then add in some body weight CrossFit stuff
461 Bodyweight Workouts (WODs)
Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD.
wodwell.com
The_Fit_Ness_Monster
Well-Known Member
Push-ups ( there’s is 20 different ways to do then) Pull-ups, even if you can do just 1 do 1 and rest and do 1 again stick with it and you’ll get 10 in no time. Legs are the hardest thing to get right using just body weight but air squats, pistol squats, mountain climbers, burpees, Olympic Rings… all these things should always be implemented for a good base and for maintenance. After almost 2 decade of powerlifting I gave it up and moved to calisthenics and maaaann I wish I would’ve started with calisthenics, the great thing about doing just body weight is you can’t overtrain, if you’re to failure on body weight that’s it you can’t take weight off just rest and you can rest and go to failure again. There’s a reason why prisoners are swoll, calisthenics. I’ve powerlifted, CrossFit, enduro, calisthenics and I can tell you the best in shape I’ve ever been was a combo of calisthenics and certain aspects of CrossFit type lifting schemes. There’s swole there’s fat but aesthetics is where it’s at lol and remember it’s not what the scale says it’s what the mirror says.
Pushups, pullups, air squats, lunges and pick 2 or 3 ab movements and you should cover the bulk of day to day functional movement and strength. Keep in mind I am not a certified trainer.
The_Fit_Ness_Monster
Well-Known Member
For anyone on the fence about running or having a hard time doing so maybe a little mind easing here but I can tell you from the best operators our military has to offer to the Twinkie king every single person gets that same suck factor while running, being good at running isn’t being good at running, we’re humans were literally designed in the best way for endurance travelling, the key to running is understanding everyone feels the same suck, the difference is someone may feel it immediately and some “seem” like they never do but the thing is is how good are you at embracing that running suck that’s what sets the men apart from the boys. It hits a point where it’s not going to get any worse and the key is just dealing with it and getting good at dealing with it. There’s no difference between the 5th mile and the 20th mile when they suck they suck. And long distance running doesn’t get you better at running it’s gives you a better understanding at your paces and breaths but if you really want to get good at long distance or any distance running sprints are key. In order to get my miles times down I know I have to work a lot of 100 yd sprints in and variations of that. If you want to be good at marathons doing 800 meter sprints is good practice. Another thing I’ve found recently that is MY personal best cardio giver is axe chopping wood, my cardio have never been better in our out of military then these past few months of felling and bucking all these pines with an axe.
- Joined
- Mar 8, 2022
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- 3,035
I walk quite a bit, I would credit that and minor lifestyle changes for the first 15 or so pounds. Avg 14,729 steps per day this year 16470 this month.Just start moving once a day just take a walk. Then mix in a run down the road.
Then add in some body weight CrossFit stuff
461 Bodyweight Workouts (WODs)
Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD.
Couldn’t agree more about chopping/ splitting wood by hand. It’s a great rewarding workout!!
I always think a bout when I see folks beating on a tractor tire with a sledge hammer and am like why not do something productive like split wood.
Eh, I think consistency and volume is more important than sprints/tempo runs. They have their place, but the vast majority of people will get in better shape simply by running regularly. Agree on the "embrace the suck" mentality, but there's a reason why training plans are more running volume based, and sprints/tempo are for time goals.
But setting opinions aside, you're right, whether it's rowing, running, or chopping wood, the real answer is doing something that gets your heart rate up and embracing the suck to keep it there, not quitting. On that note, time to go out for a run...
- Joined
- Mar 8, 2022
- Messages
- 3,035
I know y'all aren't experts. But fitbit says I avg 36 zone minutes per day for the year. It recommends at least 22/day.
What's the short/simple answer on what kinda numbers I should look for there? Still just taking stock, not looking to get to deep here
What's the short/simple answer on what kinda numbers I should look for there? Still just taking stock, not looking to get to deep here
I agree Dutch, I have done lots of events from 5K to marathon, sprint triathlon to Ironman, and the key is consistency and volume over time. Research also supports that 80% of the our training be done at lower intensities (the 80/20 rule as you have mentioned before).
For those new to running....Is there benefit to sprints and high intensity bouts or tempo runs? sure. but if you want to minimize risk of injury and allow for adaptation over time, zones 1 and 2 should be your bread and butter.
I dont have a Fitbit, but guessing there may be a reddit where you can find a bunch of good info (and likely some opinions as well lol) it's been helpful learning my Garmin and how to edit zones etc for me
Edit- 4.5 easy today. Likely back on the treadmill tomorrow to close out the week with a longer run
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Found out a bit ago that instead of going out for a friday night cheat meal, the wife is making me go to the gym this evening after work. Guess I could do the 24.2 open workout but not sure I have it in me today.
Just wrapped up splitting wood for 52 minutes & stacked it, was 709 cals…… morning hike was 3 miles with pups.
The_Fit_Ness_Monster
Well-Known Member
It depends, smart watches like Garmin, Fitbit etc.. are seemingly accurate but not 100% so the numbers question is more so find what the numbers are for you and gauge it against the scale of the Fitbit in your case. As far as the numbers metrics used by the different sensors we wear they usually give a description of each metric or give an overall average for your age group or at least my Garmin does and I see what the average is and figure about 20-30% maybe sometimes 50% more or better is where I should be for my level of fitness at my age. Not sure if I explained that clearly or not hopefully I did. But as far as what you proposed if Fitbit says 22mag/day is recommended and your averaging 36min/day I’d say you’re doing alright idk you’re level of fitness but like my Garmin suggests the same around 22min/day and my normal day to day I average around 60min/day which I’m ok with so I just maintain.
The_Fit_Ness_Monster
Well-Known Member
Idk how many of you listen to podcasts or read but The Ready State is Dr. Kelly Starretts info world and it’s the gold standard of being mobile and in true shape at any age focusing more on joint strength and mobility type stuff some books of his which I say is the fitness bible and I literally mean that is Becoming a Supple Leapord and also Deskbound: Standing up to a sitting world and lastly Ready To Run: Unlocking Your Potential to Run Naturally. And a more podcast driven wealth of correct knowledge is MindPump. Honorable mention not to be taken lightly either is Bigger, Faster, Stronger by Michael Mathew.
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I got hooked on these guys about a year ago. I have Sal’s book and several of their programs. I’m currently working through their anabolic program. It’s one of my favorite podcasts.