RavenLibra Member

Strong lifts 5x5 is an excellent beginner program. 5 lifts... 5 sets 5 reps... it’s important to note that finding an overall program with compound lifting sequences will not only achieve results, it will help prevent injuries by balancing the work across all major muscle groups... there’s a free app... that keeps track of…

I was diagnosed type 2 about 4 years ago currently on metformin & gliclazide, also dealing with high bp, I am currently working on my fitness, strength training and working the cardio. My diagnosis is similar to y’all, prior to meds, I was on a camping trip, couldn’t stay in the sun, was drinking soo much water, got back…

this one got me through a togh time, and helped shape my world into something I am somewhat proud of.

The long run, The eagles

I eat the same breakfast every weekday morning, oatmeal with mixed berries and greek yogurt + 10 almonds... 16 ounces of water and 12 ounces of coffee... same lunch... raw baby carrots, broccoli, snow peas, bell peppers, grapes, cherry tomatoes, 2 tablespoons of greek yogurt veggie dip... 16 ounces of water... supper is my…

If you keep at the lifting it gets harder or at least it should... for me it is meditation... to enjoy something is a choice... a minimum of 4 sets and 8-15 reps on each apparatus whether free weights or machines... increasing the weight each session until you reach failure... eventually the gains become your motivation...…

I arrived when I was considering using the last hole on my belt

Pandas are coming to Calgary

Most farmers don’t get to take rest days... however, do you want to be a slave to the gym? Your answers lay in your fitness goals... do you want to train for some fitness event? Spartan run et al... or fit for the sake of fit? Nothing wrong with that aspiration... strength goals? Join a team? Anyway you or your body will…

Squats

Do or do not, drink some whey isolate with your supper, then... when you find yourself thinking “ hey I have fud I can eat...” go for a walk before bedtime...you will burn some calories, and be away from the fud...

Do you even know her name? Does she know yours? Maybe introduce yourself, before riding off into the sunset... it’s as simple as asking her what she does when she’s not slinging drinks...that will clean up your anticipation.

Each machine is calibrated slightly different from the next, heart rate monitor, resistance level are different from machine to machine... to effectively monitor progress... I try to use the same machine

Here’s something to chew on... check Dwayne Johnson’s diet

Develop an active lifestyle, you don’t have to hit the gym every day but it helps. Join a team or get into some physical hobbies.

When I hit a ceiling, I deload and increase reps at the lower weight for a week... typically I will go with 8 reps on the first set, then 7, 5, 7, 8( 3 lifting sessions) then work my way back . There was a time when 185 was my ceiling... currently pushing 235 on the squats.., and although I am not at the ceiling, I am…

A good stretching routine before lifting is enough warm up, lift first... then cardio to burn what’s left in the tank

Interval training is not HIIT... certainly there’s a place for intervals in everyone’s workout...as a beginner... say you are 100 lbs from your goal weight... imagine how someone at your goal weight would do with 5, 20 lb bags of flour loaded onto them... one on each leg, arm and for good measure on their shoulders... how…

Me too!!! Feel free to add, unless of course you gog a thing against adding random strangers to your friends list

Aww ya can’t quit us... that’s soo sweet

Most gyms have a fancy scale that will give you body comp data, and estimate your “normal” calorie burn ( ie. what you burn by just sitting around breathing). You are on the right track if you ignore weight and focus on fat% ... just lifting will add muscle as long as you pay attention to your macros and increase your…

To the op... it is not necessary to exercise until you burn 1000 calories, to lose weight. If you moderate your intake and aim for 1/2 to 1/3 of that calorie burn through exercise daily, you will lose faster than if you just ate at a deficit. Getting out and walking is a sound strategy... your cardio capacity will improve,…

Calorie burn calculations also require load... if a guy runs a mile in 5 minutes and weighs 160 lbs, his caloric burn is less than a guy that runs the same distance in the same time , same weight carrying a 20 lb bag of flour. So... a “fit” person is going to burn fewer calories than an overweight person covering the same…

One foot in front of the other, some days you will miss a step... this little saying might help... being out of shape is hard, getting and being in shape is hard... choose your hard. Yes, it takes a lot of time and effort, it will never get easier in fact it gets harder and harder... BUT the mental toughness you will…

You are gorgeous... hall of fame really

Mornings are more likely to offer the most flattering weight more particularly after your morning “routine” and before you have anything to drink or eat

It’s about mass and muscle recruitment... if one weighs 220 lbs , moving that mass a mile in say... 15 minutes is going to burn more calories than moving 140 lbs the same distance in the same time limit. Just as in your example of swimming v running. to move (swim) requires more muscle recruitment than running, therefore…

I cook my oatmeal with vanilla extract, creamed honey and then I stir in cinnamon... for breakfast, I add field berries 2 tablespoons of ground flax, and about 2 ounces of no fat plain greek yogurt...

Each and every day that passes by is a lost opportunity, live your life like today is all you will ever have. If not now when?

Hip thrusts with a barbell minimum of 4 sets on ANY exercise you do... walking lunges... squats... and more squats... stationary bike... high resistance high cadence... ever seen a cyclist without high end glutes? It’s gonna hurt... but as the saying goes... no one said it was going to be easy, butt it will be worth it...…