Losing your health / fitness during lockdown

[Xtro]

Had you not noticed, he eats mango at least twice a week.

And he can't stop talking about it either  .

Yeah I was actually quite shocked he didn't mention mango pie and custard instead of apple pie and custard!   

[MrMatrix]

Had you not noticed, he eats mango at least twice a week.

And he can't stop talking about it either  .

Mango is very good for you, especially the way KT indulges. 

[Chorley]

Having read a number of studies that stated physical fitness is vital to fight off Covid -19 I finally got my arse in gear after feeling like crap for ages.

I've cut out bread, pasta and booze, which always make me feel bloated. I'm eating a lot of chicken, turkey fish, veggies, nuts, fresh and dried fruit etc and drinking more water, which has always been my downfall. I was  always dehydrated and light headed before and often reached for something fizzy.

I have a fitness app and this has proved invaluable as I've taken up walking, which I absolutely love. I've managed over 20000+ steps on several occasions. I've also stated doing a simple 3 x a week weight training routine with a barbell and that had been gathering dust in my cupboard.

It's early days yet, but I'm definitely feeling much less bloated, I tend to sleep better and I can actually start to see a little more muscle tone, particularly my core and legs.

Onwards and upwards chaps. 

[Xtro]

@ Chorley.

Well done fella, keep it up!   

In fact, carry on like that, and keeping "it" up will be an added benefit.      

[Waterhouse]

Having read a number of studies that stated physical fitness is vital to fight off Covid -19 I finally got my arse in gear after feeling like crap for ages.

I've cut out bread, pasta and booze, which always make me feel bloated. I'm eating a lot of chicken, turkey fish, veggies, nuts, fresh and dried fruit etc and drinking more water, which has always been my downfall. I was  always dehydrated and light headed before and often reached for something fizzy.

I have a fitness app and this has proved invaluable as I've taken up walking, which I absolutely love. I've managed over 20000+ steps on several occasions. I've also stated doing a simple 3 x a week weight training routine with a barbell and that had been gathering dust in my cupboard.

It's early days yet, but I'm definitely feeling much less bloated, I tend to sleep better and I can actually start to see a little more muscle tone, particularly my core and legs.

Onwards and upwards chaps. 

I need to do this too.  What’s your routine with the barbell and how many kgs if you don’t mind me asking?  Cheers.

[Chorley]

I need to do this too.  What’s your routine with the barbell and how many kgs if you don’t mind me asking?  Cheers.

It's an introductory one I found on YouTube. 5 exercises, deadlift, squat, bent over rows, curls, overhead press 2 X 15 reps I'll see if I can dig out the link.

They use an Olympic bar, which should be 20kg. I only had one of those body pump style things so probably less than half that.I think the total weight with all the plates added is around 20kg any way so I'll be there soon.

In my defense I was very unfit and had the strength of a wet  Rizla paper and I do it as an almost HITT tempo now anyway so this maybe compensates for the low weight? 

[Xtro]

I need to do this too.  What’s your routine with the barbell and how many kgs if you don’t mind me asking?  Cheers.

Here's a pointer -
8 Best Barbell Exercises Ever (SURPRISE!) - External Link/Members Only
Grab some dumbells too and increase the scope of your workout.   

[Xtro]

In my defense I was very unfit and had the strength of a wet  Rizla paper and I do it as an almost HITT tempo now anyway so this maybe compensates for the low weight? 

As you progress, I'm sure you'll adapt your workouts and up the weights.
Added benefit - How Lifting Weights Can Lower Your Risk for Type 2 Diabetes -
External Link/Members Only

[Waterhouse]

It's an introductory one I found on YouTube. 5 exercises, deadlift, squat, bent over rows, curls, overhead press 2 X 15 reps I'll see if I can dig out the link.

They use an Olympic bar, which should be 20kg. I only had one of those body pump style things so probably less than half that.I think the total weight with all the plates added is around 20kg any way so I'll be there soon.

In my defense I was very unfit and had the strength of a wet  Rizla paper and I do it as an almost HITT tempo now anyway so this maybe compensates for the low weight? 

Here's a pointer -
8 Best Barbell Exercises Ever (SURPRISE!) - External Link/Members Only
Grab some dumbells too and increase the scope of your workout.   

Cheers both.  I've got two barbells, one long heavy one and a shorter one with angled bits where you grab it... not sure of ether is an olympic one.  Lots of diff weights to go with them though and a couple of dumbbell bars.  All dustier than a £350ph 70 year old Lithuanian bare-backer’s phone, so will need to give them a through hoovering first 

[Chorley]

Cheers both.  I've got two barbells, one long heavy one and a shorter one with angled bits where you grab it... not sure of ether is an olympic one.  Lots of diff weights to go with them though and a couple of dumbbell bars.  All dustier than a £350ph 70 year old Lithuanian bare-backer’s phone, so will need to give them a through hoovering first 

An Olympic bar is 20kg or it's  not an......er ......Olympic bar.
This is the one you see in proper gyms for lifting on a bench, rack etc. Proper heavy duty stuff which can hold a substantial amount of plates.

I'll probably invest in one sooner or later. I think Decathlon have a good range at reasonable prices. The way I see it, have some equipment, or even no equipment and yet doing something, anything is the main thing. Do bodyweight excercises if you don't have weights.

It's far too easy to make excuses: "I'm not a gym person", "I was never good at sport",  "I'm too old/fat/unfit/skinny/busy/poor etc, etc which I'll hold my hands up to being a repeat offender of. 

Onwards and upwards chaps. 

[Strawberry]

An Olympic bar is 20kg or it's  not an......er ......Olympic bar.
This is the one you see in proper gyms for lifting on a bench, rack etc. Proper heavy duty stuff which can hold a substantial amount of plates.

I'll probably invest in one sooner or later. I think Decathlon have a good range at reasonable prices. The way I see it, have some equipment, or even no equipment and yet doing something, anything is the main thing. Do bodyweight excercises if you don't have weights.

It's far too easy to make excuses: "I'm not a gym person", "I was never good at sport",  "I'm too old/fat/unfit/skinny/busy/poor etc, etc which I'll hold my hands up to being a repeat offender of. 

Onwards and upwards chaps. 

The outer ends of an olympic barbell are 50mm in diameter, as opposed to a 'standard' 1 inch barbell.

Do be aware olympic barbells can also vary in length, slightly shorter ones only weight 15kg or so.

Finally an EZ barbell can also have 'olympic' diameter ends, these look like a zig-zag and can weigh anything from 10-15kgs.

A 20kg olympic bar is 2.2m long.

Some of this information is from many years of using bars, some from here;

External Link/Members Only

The set I bought for lockdown were neither Olympic nor standard, I used the weight given by the manufacturer/vendor also checked one myself. If you have a household bodyweight scale simple stand on, then pick up the bar - the difference is weight of the bar. Could just pop the bar on itself but some scales might not be sensitive at the lighter weight, or bar might not be able to balance or rolls off.

[Chorley]

The outer ends of an olympic barbell are 50mm in diameter, as opposed to a 'standard' 1 inch barbell.

Do be aware olympic barbells can also vary in length, slightly shorter ones only weight 15kg or so.

Finally an EZ barbell can also have 'olympic' diameter ends, these look like a zig-zag and can weigh anything from 10-15kgs.

A 20kg olympic bar is 2.2m long.

Some of this information is from many years of using bars, some from here;

External Link/Members Only

The set I bought for lockdown were neither Olympic nor standard, I used the weight given by the manufacturer/vendor also checked one myself. If you have a household bodyweight scale simple stand on, then pick up the bar - the difference is weight of the bar. Could just pop the bar on itself but some scales might not be sensitive at the lighter weight, or bar might not be able to balance or rolls off.

Thanks.  I wasn't aware of this. I guess when I have been a gym member it's been ones for serious lifters/ bodybuilder types - not that I've ever fallen into any of tjose categories  - hence the equipment being a bit more heavy and robust.

[Strawberry]

Thanks.  I wasn't aware of this. I guess when I have been a gym member it's been ones for serious lifters/ bodybuilder types - not that I've ever fallen into any of tjose categories  - hence the equipment being a bit more heavy and robust.

Just about all the bodybuilding gyms I have trained at contained a range of bar types, including all I have described - all were robust. These were 'serious' gyms, for lifters including strongmen, powerlifters and bodybuilders, quite a few old school as well as 'dungeon' gyms.

Some even had the old York home gym bars as part of their collections.

[Chorley]

Just about all the bodybuilding gyms I have trained at contained a range of bar types, including all I have described - all were robust. These were 'serious' gyms, for lifters including strongmen, powerlifters and bodybuilders, quite a few old school as well as 'dungeon' gyms.

Some even had the old York home gym bars as part of their collections.

I can't disagree as I just did what the instructor or whoever I went with told me as they were much more experienced. I'm guessing I'd have used an Olympic bar when using the squat rack/ cage though?   

I've never used those EZcurl bars or enytjing ekse like that as far as I can remember?

[Strawberry]

I can't disagree as I just did what the instructor or whoever I went with told me as they were much more experienced. I'm guessing I'd have used an Olympic bar when using the squat rack/ cage though?   

I've never used those EZcurl bars or enytjing ekse like that as far as I can remember?

If that is what was available yes, however some gyms have the thinner bars in their squat racks. Some very rough ones have bars and discs of unknown weight, so rough cast they don't have numbers emblazoned.

External Link/Members Only

The EZ takes stress off the wrists and forearms, also useful for wider range of motion, different grip usage. Great for overhead tricep extentions and skullcrushers.

My thinner than olympic bar bars have carried 80kg during lockdown, apparently will take more.

[Strawberry]

It's an introductory one I found on YouTube. 5 exercises, deadlift, squat, bent over rows, curls, overhead press 2 X 15 reps I'll see if I can dig out the link.

They use an Olympic bar, which should be 20kg. I only had one of those body pump style things so probably less than half that.I think the total weight with all the plates added is around 20kg any way so I'll be there soon.

In my defense I was very unfit and had the strength of a wet  Rizla paper and I do it as an almost HITT tempo now anyway so this maybe compensates for the low weight? 

Back to your post so long as you are engaging the muscle groups, using good form and enjoying it all is good. Have you tried resistance bands these can be added or used on their own. Weighted vests can add I bought one from Aldi for £10 and gymnast rings or a TRX useful. Never thought I'd used a TRX, lockdown changed that.

Deep lunges (walking if you have space) , Romanian deadlifts useful if only low weight available.

Finally it's muscle engagement that matters, not necessarily lifting a huge stack. Your muscles don't know the difference.

[Xtro]

...... Romanian deadlifts useful if only low weight available.

Let's not forget the Bulgarian split squat - External Link/Members Only

Regarding Olympic bars - I wouldn't buy into getting the Olympic set up as everything will cost you twice as much, (bars and weights). Stick with a standard barbell/dumbell kit for now as they do the same job at your level of strength/training.
Adding a bench can open up your scope for more exercise variation.
Resistance bands (as Strawberry pointed out), can change the strength curve of an exercise - 
Resistance Band Workouts for More Muscle - External Link/Members Only

[Yankee21]

with correct tempo, form and rest intervals 2 x 12 kg Db's would be more than enough for a beginner.

[GingerNuts]

with correct tempo, form and rest intervals 2 x 12 kg Db's would be more than enough for a beginner.

After five years in training when are you going to punt and post a review?

[Xtro]

After five years in training when are you going to punt and post a review?

He must be on the rest interval stage!   

[bhudda]

can't claim to have read all the detail on dumbells etc but I've been exercising under the guidance of nhs professionals and they recommended fairly meaty rubber bands as the way to go. I don't suppose they will ever turn me into Mr Universe but for the average Mr Blobby they seem to do the trick - which surprised me completely. 

[Moby Dick]

Yeah I’ve probably put on a stone around me belly since lockdown.
I have my own home Gym but CBA to do anything other than wank.
My right arm feels strong, Popeye would be jealous.
But my left arm is withering away.
I’m guess I resemble a fiddler crab with my dominant right hand.

I know I should exercise again but it’s taking that first step and getting back into it. Gunna start rubbing me belly with my left whilst wanking with me right. 

[MrMatrix]

Well I've lost 5Kgs. However my thighs seem to have lost some muscle density. Not been out on the bike as much as I use to over recent years.  So for my age I'm not intoo bad a shape but I ache like fuck most mornings...

[king tarzan]

Well I've lost 5Kgs. However my thighs seem to have lost some muscle density. Not been out on the bike as much as I use to over recent years.  So for my age I'm not intoo bad a shape but I ache like fuck most mornings...

i eat two unripe bananas a day in the morning.. makes me feel good... :thumbs:
and a bit of stretching.. thankfully no aches and pains in the morning..

[winkywanky]

i eat two unripe bananas a day in the morning.. makes me feel good... :thumbs:

...so hold on KT, just for the avoidance of doubt:

You regularly eat Mango, but then you like a nice bit of young banana too?

Whatever floats your boat man, it's all good      .

[Strawberry]

Well I've lost 5Kgs. However my thighs seem to have lost some muscle density. Not been out on the bike as much as I use to over recent years.  So for my age I'm not intoo bad a shape but I ache like fuck most mornings...

A little yoga may help the aches and pains.

[Chorley]

Some more weight training early this morning and according to my app over 20000 steps throughout today.

[winkywanky]

Some more weight training early this morning and according to my app over 20000 steps throughout today.

That would suggest you walked around 16km/10 miles. Does that sound correct?

[Chorley]

That would suggest you walked around 16km/10 miles. Does that sound correct?

A bit less WW 13k, so about 8 miles broken into a morning a morning and afternoon walk. 

[winkywanky]

A bit less WW 13k, so about 8 miles broken into a morning a morning and afternoon walk. 

I wasn't far off.

You must have short little legs 

[Chorley]

I wasn't far off.

You must have short little legs 

Oi! That's sizeist you intolerant microaggressive bastard! 

 

[winkywanky]

...I can be macroaggressive if you want   

[Chorley]

...I can be macroaggressive if you want   

I've heard your aggression isn't the only thing about you that''s micro.  Badoom tish! I'm here all week. 

[winkywanky]

'Winky' says it all 

[Gordon Bennett]

Maybe they're more advanced nowadays but I remember wearing a step-counter thingy when they first came out and it recorded 500 steps on a half hour drive to work. I thought crikey, move 30 miles down the road and my daily drive to work will be 1000s of steps and I'll be fit as a fiddle!

[MrMatrix]

A little yoga may help the aches and pains.

Thanks Strawberry. I have been told this as recently as last week. I'm probably my own worst enemy then

[Xtro]

Well I've lost 5Kgs. However my thighs seem to have lost some muscle density. Not been out on the bike as much as I use to over recent years.  So for my age I'm not intoo bad a shape but I ache like fuck most mornings...

increase your protein intake as you age and keep active to retain muscle.
Age related muscle loss (sarcopenia) is not good.

[MrMatrix]

increase your protein intake as you age and keep active to retain muscle.
Age related muscle loss (sarcopenia) is not good.

Thanks Xtro. I've not heard of sarcopenia but checked it out. I've always been physically active, however last few years dont seem to be doing as much. Despite my current project of laying a large patio with 25Kg slabs. Once this is over it will be back to cycling.

[CigarSmoke]

I do calithenics work at home during lockdown. I just cancelled my gym membership just before lockdown. I don't miss the gym, I just don't. I do miss the running machine to be honest. Best one I ever used.

I get all my fitness from doing circus - aerial silk, aerial hoop and pole fitness. Been doing it just over a year. No lion taming unfortunately, just those three disciplines. Otherwise I'll use the whip from working with lions and whip them hoes like a pimp, hahaha.

[winkywanky]

increase your protein intake as you age and keep active to retain muscle.
Age related muscle loss (sarcopenia) is not good.

Worth saying that you need to do the type of exercise to build/retain muscle, as well as having the protein intake.

And you do have to work harder at this as you get older.

[Waterhouse]

Here's a pointer -
8 Best Barbell Exercises Ever (SURPRISE!) - External Link/Members Only
Grab some dumbells too and increase the scope of your workout.   

I had a look at that... very informative.  Cheers.

The same fella also does one for dumbbells too...

External Link/Members Only

[Xtro]

Worth saying that you need to do the type of exercise to build/retain muscle, as well as having the protein intake.

And you do have to work harder at this as you get older.

Indeed, weights/resistance training is the way forward.
Apparently, creatine can be taken whether you're training or not and may have positive results......

"Accumulating evidence indicates that creatine supplementation, with and without resistance training, has possible anti-sarcopenic and anti-dynapenic effects. Specifically, creatine supplementation increases aging muscle mass and strength (upper- and lower-body), possibly by influencing high-energy phosphate metabolism, muscle protein kinetics and growth factors."

External Link/Members Only  This was just the first study I found after searching "creatine studies sarcopenia" on Google.

I had a look at that... very informative.  Cheers.

The same fella also does one for dumbbells too...

External Link/Members Only

I'm glad you found it useful.   

He does a lot of corrective stuff too, especially regarding posture, etc.
Ultimately, good posture will allow you to train safely and to your full potential.
How to Fix Your Posture in 4 Moves! - External Link/Members Only

[Strawberry]

Yes creatine is highly researched and found to have many benefits, reasonably cheap and considered very safe. Also present in meat.

Among other things has been shown to prevent or slow down loss of bone density in post-menopausal women. Useful and simple.

[Chorley]

Indeed, weights/resistance training is the way forward.
Apparently, creatine can be taken whether you're training or not and may have positive results......

"Accumulating evidence indicates that creatine supplementation, with and without resistance training, has possible anti-sarcopenic and anti-dynapenic effects. Specifically, creatine supplementation increases aging muscle mass and strength (upper- and lower-body), possibly by influencing high-energy phosphate metabolism, muscle protein kinetics and growth factors."

External Link/Members Only  This was just the first study I found after searching "creatine studies sarcopenia" on Google.


I'm glad you found it useful.   

He does a lot of corrective stuff too, especially regarding posture, etc.
Ultimately, good posture will allow you to train safely and to your full potential.
How to Fix Your Posture in 4 Moves! - External Link/Members Only

I'll definitely take a look at this as my posture is shocking. I have constant back and neck tension and anterior pelvic tilt, plus short hamstrings.
Basically I'm a bloody train wreck! 

The walking has helped markedly though in this respect. 

[Xtro]

Yes creatine is highly researched and found to have many benefits, reasonably cheap and considered very safe. Also present in meat.

Among other things has been shown to prevent or slow down loss of bone density in post-menopausal women. Useful and simple.

You'd have to eat quite a bit of meat in order to get the 5g recommended amount of creatine.
Also, meat has it's pitfalls, including endotoxins.

I'll definitely take a look at this as my posture is shocking. I have constant back and neck tension and anterior pelvic tilt, plus short hamstrings.
Basically I'm a bloody train wreck! 

The walking has helped markedly though in this respect. 

You might be surprised to know that due to your anterior pelvic tilt, your hamstrings are almost stretched to the max and will require strengthening as opposed to stretching. Add weak/inactive glutes, weak abs and tight hip flexors, you can end up with APT.
Dr. Janda calls this imbalance Lower Crossed Syndrome - External Link/Members Only

Hidden Image/Members Only

Watch these -
How to Fix Anterior Pelvic Tilt - External Link/Members Only
Stop Stretching Your Hamstrings - External Link/Members Only

Paul Chek is extremely knowledgable in the field of rehab/physio and strength training.
Stretching the Flexor Chain - External Link/Members Only

It might be worth getting a professional assessment, (before you embark on anything too physical), and correct any issues in the first place.

[Happylad]

I spent yesterday morning digging up my potato crop, and the afternoon hosing off the soil and laying them all out in the greenhouse to dry off.  This morning I shall spend putting them into sacks for storage. This afternoon I`m going fishing, and tomorrow is weekly shop morning. That`s my fitness training for the week, and it seems to work.

[MrMatrix]

Got out on my bike yesterday and did 40Km. Need to do this more....

[Chorley]

You'd have to eat quite a bit of meat in order to get the 5g recommended amount of creatine.
Also, meat has it's pitfalls, including endotoxins.


You might be surprised to know that due to your anterior pelvic tilt, your hamstrings are almost stretched to the max and will require strengthening as opposed to stretching. Add weak/inactive glutes, weak abs and tight hip flexors, you can end up with APT.
Dr. Janda calls this imbalance Lower Crossed Syndrome - External Link/Members Only

Hidden Image/Members Only

Watch these -
How to Fix Anterior Pelvic Tilt - External Link/Members Only
Stop Stretching Your Hamstrings - External Link/Members Only

Paul Chek is extremely knowledgable in the field of rehab/physio and strength training.
Stretching the Flexor Chain - External Link/Members Only

It might be worth getting a professional assessment, (before you embark on anything too physical), and correct any issues in the first place.

Cheers mate . That ATP video is excellent.  The guy being shown the excercises by the trainer has a similar build to me.
 Funny how even when I was very slim and fit I never had a flat stomach but I definitely had a Kardashian arse cos' it stuck out so much! 

[Strawberry]

I had the opposite due to being told to tuck pelvis under during 1990s aerobic classes, bum shrank, created back and leg pain. I had to learn to stick my bum out, and build up my gluteal muscles.

[Xtro]

Cheers mate . That ATP video is excellent.  The guy being shown the excercises by the trainer has a similar build to me.
 Funny how even when I was very slim and fit I never had a flat stomach but I definitely had a Kardashian arse cos' it stuck out so much! 

     

Due to the arse sticking out (because of the APT), it will tend to "push out" the front of the body giving the illusion of a bit of belly even if you were/are slim.

BTW Chorley, have you tried hanging yourself? - External Link/Members Only