Another health and fitness thread anyone?

You knocked that out pretty quick. Congrats. I came down with something myself. Lungs started but receded and now just a runny nose nd congestion.

I got back friday night, and went to the gym saturday and sunday today. Did 3 sets only of 20 reps of a decent heavy weight each body part in the 2 days. Did my core and my 2 minute stairmaster on 10 as I always do. Lungs never heaved once. I am not sure if it gets worse or not because the head is loaded up and hasn't broken up yet.

I'm on Monolauren and Zinc. Hoping for the best. Hopefully it clears.

I lost 9 pounds on my trip. When you are cautious of food and water, your tend to intake less. lol I was 191 and today 190. I prefer to be 208 but after the last Covid battle I was only able to get back to 200-202,can't find the other 6-8 pounds. So maybe God is saying that's enough on the heavy weight and time to trim down a bit ? I'm cutting back on my macros especially carbs.

 

Those things are everywhere on that golf course. I've heard they are pretty good eating.

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Ribeye of the sky

 

I shot one in ND back in the day and can confirm they are delicious.


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Day 1 of 75 Hard is just about complete - first workout done, water drank, 10 pages read. I just need to finish out my evening meal and get in a 45 minute ruck while my son is at basketball practice tonight. Feels good to be working towards something again.

The morning workout wasn't my best, but it got done! I took it easy on the stairs - 200 flights in 30 minutes. Followed by push day - tricep extensions, dips, cable flies, decline bench & incline dumbbells. Wrapped it up with some cable crunches and trunk twists. Lungs still aren't all the way there, but I'm surviving.

 

Awesome workout!

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That’s the plus from working out. The progress your body gives you back from your dedication.

Soon your cardio grows and your workout becomes second nature and you’ll be looking to
ADD to your program.


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Day 2 is off to a solid start. 35 minutes/5 miles on the elliptical followed by pull day. Cable face pulls, cable lateral raises, farmer carries (45 lbs per hand, 2 laps around the indoor track), seated cable rows, infinite rope pulldowns.

It's crazy how quickly you fall out of shape for specific movements and activities if you stop doing them for a few months. Last summer, I was rucking with the same weight much quicker, with zero soreness the next day. Even though I've still been hitting the stairs, bike, and elliptical on a regular basis, my legs still got sore from a 2.5-mile ruck last night.

One of my biggest mistakes the last time I did 75 Hard was overdoing it early and having to battle through excessive soreness. I'm trying to be a bit smarter and working my way back up to where I was at 6 months ago rather than thinking I'm still 25 and can dive in at full speed with no consequences. Maybe my brain is getting wiser after all.

 

Box Jumps 5 x 5 @24" 1 minute rest
Power Cleans 100 x 5, 115 x 5, 145 x5, 165 x 3, 185 x 3 2 minute rest

Three Rounds, 1 minute rest between exercise
Front Squats 3 x 10 @135
GHR 3 x 12 @BW
Farmer's Walk 3 x 50 yards @50lb DBs/arm
Jump Rope 1 minute

 

Don’t discount having your body pre-hydrated with electrolytes and nitric oxide. This aides in carrying out lactic acid which causes the soreness.

Nutrition is a huge key to nourishment to the muscles but it takes daily maintenance to get the body geared in especially electrolytes. Ingesting electrolytes takes 24 hours by and large.


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IMO this video/podcast right here should be mandatory required watching/listening for every person at least once a year. There is more good information in these 3 hours about health and nutrition than most people will "learn" in school in their lifetime.

It took me a couple of days to get through the audio version on my drive to/from work and my evening rucks, but it was well worth it. In fact, I may listen to it again just to make sure I fully understood it all.

 

What is the simply answer they are saying?

The reason I ask is sugar is my main source of fuel and energy during long mountain rides or races. Only if hard rides over 2 hours, other wise I try and limit my sugar. Any thing over 2 hours and I try and consume 90 - 100 grams of sugar/carb per hour. It's a crazy amount but it was the single best thing I have ever done to up my performance. I see significant gains per week. Of course during these rides I am burning more calories then I can physically eat.

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Huberman period should be daily listening. He’s as astute as we will find concerning health .

One of the first changes I got turned onto him was upon waking up in the morning to get natural sunlight before looking at lights or tv screens etc.

As an old man it’s given me a few extra hours of energy everyday. I wake up now and get outside and wait on sunrise or if sunlight is there face the east and not directly view the sun but allow my eyes to absorb sunlight.

Try it


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They didn't get into endurance exercising and what you should do to fuel yourself over a long period of time, which I'm assuming carbs and sugars are the best options as they're readily processed into the bloodstream for immediate use. But let's face it - endurance athletes aren't generally dealing with the chronic health issues the general population faces - obesity, hypertension, arthritis, inflammation, heart disease, etc.

Long podcast short - stay away from sugar and highly processed foods. Try to eat "real" food with less than 4 ingredients and if it has more than 4 grams of "added sugars" per serving, leave it at the grocery store.

 

Thank you, basically what I was thinking they were talking about, with out me actually listening to it. I some what live by that type of diet, but do have a cheat day here or there. Biggest for me was dropping fast food all together. I eat it in a last resort only and l that's about 3 times a year. My biggest problem is Coke/soda, I know how bad it is, but just can't resist it. Drink maybe 2 a week though, so not horrible.

I will listen to, like learning about this stuff.

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If you haven't watched this, it's 14 years old and is from the same person Huberman just interviewed. It's fascinating and terrifying at the same time. Definitely worth the watch!! It should also be mandatory viewing for all kids coming up through school and all parents. Heck, they should make you watch this in the hospital before you're allowed to bring your kid home.

 

Random thoughts today - it's ironic that our government bans marketing to kids of specific products like alcohol, tobacco, and nicotine, yet allows the food industry to market the absolute worst foods they make specifically to kids. Anything with a Disney princess, a Marvel superhero or a cartoon on the front is guaranteed to have mass quantities of poison aka sugar in it. And nobody bats an eyelash about it.

 

Day 4 update - feeling great! A friend of mine needed a lift to work this morning (had a stroke, can't drive anymore) so I opted to skip the gym and get in another at-home workout instead before I picked him up. I did a 15 minute warm-up of a variety of things - some stretching, resistance bands, some light kettlebell work, jumping jacks, push ups, etc. Just enough to get the blood flowing and the heart rate up a bit. Then I transitioned to the bike and did a solid 10 miles in 30 minutes. Finished with some more stretching and a 1 minute plank. Nothing super intense, but this is a marathon and not a sprint! Win the small battles every day and you'll win the war.

My evening ruck could be a wet one with storms moving through, but it is what it is! That's all part of 75 Hard - embracing the suck. Bring it on.

 

Well, I have to tell you guys because only through physical lifestyle can you appreciate what it means to be hard. I coach 16u girls volleyball travel. My team cost 500 to play other teams cost 3-15k for fees. Other teams have hundreds of girls try out.. I had 14 and kept 11. The only way I know to coach is through motivation and dedication. This past weekend we played in a huge tournament where we were and always are the smallest and most overlooked teams. We are far from the tallest, not even close to the most skilled but GD it we pride ourselves on never dying. We busted ass all day and made it to the finals against the house team. It's their home, their court, their town. Stands were full for them and only a sparce amount wearing green for us. I gave a 5 minute Goggins style speech before the final and I have never seen such competitive savages. Half way through my Middle dives superman style and gets the ball up but needed to sacrifice her body to do so, she hits hard and fully dislocated her shoulder. I carry her off the court (no tears) the little monster asks us to pop it back in and then stands up and says "call for a sub coach" which means she wants to go back in. I smile and hug her and thank her as I sit her back down. Everyone of my girls were giving it all and pushing well beyond what they thought there limits were. I called the last time out and told them it's time to start collecting souls. ... I swear the intensity of these eyes staring back at me was chilling. We finished flawless at 12-0 for the day and won Gold for the first time in program history. Besides bragging I wanted to ask each of you, when was the last time you pushed beyond pain, beyond limits, to true 100? I for one will be pushing a lot further just witnessing what real effort is.

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That's awesome. Congrats to them (ok, and I guess you too, coach).