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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
Okay so after i hopped off Reta i stayed on the diet on my own for three weeks. Ate some fast food because i felt like if I didn’t indulge a little bit I was gonna break (also had ice cream which is when I realized I had been dieting for a while considering how hard it hit my taste buds).
I now fit comfortably into all my clothes that I did last year, my cheekbones are showing again, my jawline is more pronounced, my arms show more muscle (my torso has too much loose skin for that to happen), but my love handles went down so I have more of a taper again. I’d still like to look leaner. A week ago I did what I should have done in the beginning which was to go to a different doctor that prescribed me trizepatide. We’ll see if I have any allergic reaction to this, but when I inject this I’m definitely less anxious than I was injecting Reta.
I went to the gym today for the first time in a while. I've been twice in the last 2 years. I did a mix of legs and arms, and didn't go hard since I hate the sore feeling.
What's a good resource to get exercise plans? I kinda hopped around based on what my old trainer had me doing. I'm not looking to bulk up or anything. I mostly want to make sure I'm staying healthy enough to be active into my 50s and 60s.
Most modern standard advice is going to be for you to train really hard. Basically lifting weights until you can’t lift them anymore. The goal of that is to build muscle, building muscle is what’s going to help you stay physically active. Gaining muscle doesn’t necessarily mean you’re gonna “bulk up.” Especially since you’re not used to it you’ll experience more of a body recomposition. Trying to look toned requires quite a bit of heavy lifting.
There’s a lot of videos out there on stuff. But usually it’s you splitting muscle groups and working out muscle groups twice a week. So let’s say you split upper and lower body. Twice a week you do upper body (chest press or pec fly, bicep curls, tricep extensions, lateral raises, single row dumbbell) and then alternate with legs (elevated leg press, hip thrust, leg extension, leg curl, and you can do hip abductors and calf raises). Do about 20-30 minutes of cardio after each gym session and that’s good.
That’s basically a lot of different advice I’ve seen over the years distilled as simply as I can. Different workout plans are just going to say variations of the same thing. The only key is to focus on attempting to train to failure, not stopping at 10 reps just because. You do a warm up set at a lower weight to get the muscle going. Then raise the weight to as high as you can (you can do this gradually set to set) and then go for as many reps as you can until you can’t lift the weight up anymore. Do that for about two sets. Rest 1-2 minutes between sets. You’re gonna be sore and it’s gonna suck but it’s worth it.