People of Lemmy! How to get fit?

Exercise used to feel a lot more like work until I started listening to podcasts during my runs and weight training. Now I cue up episodes that interest me in advance and actually look forward to it. Most of the time.

Also I found starting slow and easing into shorter workouts lowered the barrier to entry for me. Then gradually added to my workouts in length and difficulty. Doing something is better than nothing.

If you're not overweight and simply want to become more athletic I personally think the most important thing to do is to find an activity you enjoy. That's something you have to discover for yourself.

For example, I can't stand working out for the sake of working out at a gym. But I do get really motivated by climbing, hiking, trail running, and skiing. Climbing builds strength and has a certain level of problem solving involved too so it's mentally stimulating. Hiking and trail running are excellent cardio and have clearly defined goals to reach a certain summit or some endpoint. And skiing is just a blast in all forms. All of that keeps me active and having fun while I'm doing it. That makes me want to do it more which allows me to set bigger objectives and then it builds on itself.

It's important to note that fitness is not really a project with a beginning and an end - it's a journey that you will be on for as long as you live, basically. As such, you ideally want to find things that:

• Can sustainably fit into your life
• You truly find joy in doing

For example, I used to think that the only viable form of cardio was running, and that I needed to be running for the sake of my health. The problem is that I fucking hate running, I consider it to be boring as shit. Hence it was always an uphill battle to run for me.

In its place, I've found cycling to be an endless source of fun - I don't really have to try hard to go cycling, because I yearn to do it as much as I can reasonably fit in.

So I recommend that you try different things until you find something that you really enjoy.

Other than cycling, I really like strength exercise. I used to have easy access to a gym earlier in my life, which is unfortunately not true where I live today, so to get strength work done, I do a routine of body weight exercises. This is by no means the perfect way to become stronger, but you really shouldn't let perfect be the enemy of good. The best fitness activities are the ones that you can consistently do indefinitely.

Finally, two things that caused problems for me at the start of my fitness journey:

Having neglected strength work for all my life gave me some muscle imbalances that didn't correct themselves by just doing regular workouts, I had to consult with a physical therapist to learn how to counteract these years of inactivity. The same may or may not be true for you.

Being overweight posed a big challenge at the start of my fitness journey - higher-intensity exercises can really hurt when your organs are a bit cramped by fat. After a huge struggle with dropping my weight, I noticed that a lot of exercises that previously hurt a lot no longer do. This may or may not be applicable for you either.

Walk very far distances. Before cars, a lot of people walked between towns. It was completely normal and safe if you know what you're doing. I have friends who sometimes walk up to twenty miles to the neighboring towns because they swore off vehicles, and they show up and people are flabbergasted like they're thinking "holy crap it's a miracle you must be gods" as if the friends didn't just have to use two feet for two hours to get there. But that's what a human is supposed to do, biologically that is. And you don't even have to run, in fact it's better for your body and mind to walk than run.

Also, sleep well and stay hydrated. Sleep controls metabolism. Metabolism controls fitness. Bad sleep equals bad metabolism. Same goes for hydration. Drink a pint of water every time you piss. That's probably why there are drinking fountains next to bathrooms. All this advice has worked for me too.

I second the recommendations here about finding an activity that you like. For me it was rec sports. Gets me out of the house a few days a week, and for me it was an activity to help me stay active but also a reason TO get fit. I wanted to feel less beat up after playing, so I started working out and stretching regularly.

I also had trouble with getting to the gym, and had trouble with focus and picking workouts, so I had success with P90x. It's all workouts you can do at home with some adjustable dumbbells. I think I got a deal on the streaming subscription to Beachbody for 100$ for the year. Then I just followed the program and the workout calendar. They have a number of different programs on there, if you want to get ripped I recommend P90x, if you just want to do some sort of workout for 30 minutes a day I'd recommend p90x3 because it's easier to stick to.

That was a good start for me, but I ultimately settled on just picking my favorite moves from the program and I switch between upper and lower body workouts every day because I found I was consistently skipping certain days of the programs.

!fitness@lemmy.world

My general advice though - start small, and build up what works for you. Move your body, drink water, try to establish healthy eating habits with all the colors (greens, vegetables, whole grains, etc).

Whatever you do won't be wrong. It's always a good thing to do a good thing for your body, whether its big or small or a regime or a once-in-a-while thing.

What's your goal? Weight loss? Build muscle? Have more stamina?

For weight loss, I would start with diet. I lost 60 pounds in four and a half months just calorie counting with no exercise - but it's really hard to out-exercise a bad diet. Losing that weight made it easier for me to start exercising. I do a combination of hiking and running to try to keep things interesting. A "couch to 5k" type program is working well for me.

Get into a sport yould enjoy. Find like minded people and have fun. Take it seriously, and the fitness just comes as a by product.

I used to be a gym rat and have won a few bench press contests in my day. The trick is to make it an enjoyable routine. You don’t have to kill yourself, but you do need to push yourself a bit. Do a few body parts a day and maybe two exercises per part. I did chest and shoulders one day, back and triceps the next, then legs and biceps. Lift slow and use weights you can control. No jerking or bouncing. If you hate doing something, don’t do it. Find something else that works.

Fit can mean lots of things. What specifically are your goals? Sit down and think about what you really want and be specific. Are there particular sports you want to focus on? Particular fitness goals like be fast, be strong, be muscular, run long distances, etc? Define your specific goals and from there you can create a specific plan to meet those goals. If you have general goals and particular sports you like, it can help to turn your general goals into specific goals in those sports. If you like running and want to work on your endurance, pick a half marathon to train for. Setting specific goals with deadlines helps you define and stick to a specific plan.

If your goal is healthspan, the book Outlive has a great section on planning your exercise for longevity and healthspan:

https://peterattiamd.com/outlive/

Nutrition: eat sufficient protein (more than you think), establish a minimum amount you need based on your lean body mass and activity levels. Use fat and carbohydrates to meet the rest of your caloric goals. Try to avoid "bad carbs" (fructose in sweets and processed foods) and bad fats (trans fats, hydrogenated oils, omega 6 fats from seed oils, again processed foods) but getting enough protein and avoiding excess calories is vastly more important.

Resistance training: this will depend on your specific goals. Hip hinge (squats, deadlifts) and pulling exercises (rows, pullups, deadlifts) are probably the most important. You probably want to plan and periodize your workouts. I am a huge fan of 5-3-1 for strength development. I've tried many programs over the years and this is the only one that doesn't plateau prematurely for me. I do this 2-3 times a week.

https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

Cardio: I break this into high intensity and low intensity. Again, you should tailor this to your goals but generally you want to do 80% of your cardio at low intensity (heart rate zone 2 in the 5 zone mode) and 20% at high intensity (zone 4-5). There are lots of ways to skin this cat depending on what cardio activities you enjoy. I do 1-2x 20 minute high intensity workouts a week and 2-3x hour long low intensity workouts a week.

As others say, start slow. Add one of these changes at a time and give your body a few weeks to adapt before adding another change.

I'm a woman who just wanted to be strong and I found that hiring a personal trainer was best for me. Not only do they tell you what to do but they walk you through the exercises. Having good form is really important.

• Skip rope. Grows stamina, heart and other muscle strength, breathing strength, probably balance as well
• Commute/move around by walking/bicycling. Chain with the public transport if possible and if the distance is otherwise too big (I have cycled tens of thousands of kilometers just to get to school/work/leisure time places)
• Check out the multi-stage fitness test! Here's one video you can try out!
• Try out dancing! If it's fast enough, it can be one of the most effective fitness activities there is! Trains your body, trains your brain (familiarize and learn movement patterns and pace them with them music) and trains your social skills (if you do dances that require partner(s))

Some tricks:

• Gamification. Habitica as an example. Take/infuse your favorite game mechanics to your exercises! Come up with a nice reward system!
• Follow progress. Write down the reps, time periods done and other information to see that you have actually developed! You can play with making charts to visualize this even further!
• Distract yourself while at it. Watch a movie, listen at music/podcast
• Build some kind of a exercise plan. At the gym as an example. What you do, how often, how long breaks and how often, what muscles it affects. Alone or by the help of someone else
• Don't do it alone! Exercising with friends can be at least double the fun!
• Challenges! "I will do x amount of x, before x o'clock, x times in a day, x days in a week!" You can also challenge friends to do the same stuff and even come up with a chart or start using an app that follows everyone's exercise for some competing!
• Start with a too easy plan that you do less often. Rise up the reps and the cooldown in between with the slightest (It's not exercise but I started being less at the computer by 1min in day 1, 2min in day 2, 3min in day 3 etc. Now I'm at 166min/day)! This helps building a new habit. And don't be afraid if you fail to do stuff a couple of times - try again or lower the requirements. A little is always better than none at all!
• Find cheap equipment at recycling centers! I like tennis and found a racket or two in 20€ in an excellent shape (they can cost hundreds as new)!

Some gamification ideas:

• Collect resources through reps. You can build stuff with them - buildings and villages, machines, whatever!
• Collect followers through reps. Come up with a cause that can make it fun!
• Collect strength, wisdom, power through reps. Beat up more and more difficult opponents and reach godhood (or something else)!
• Advance in evolution with reps. Start as the smallest speckle of life, eat, grow, mutate and become the most epic creature there is!
• Advance a quest line or something else with reps. Become a squire and then a knight and later a king or save up the world little by little or whatever!
• Collect particles with reps. Build protons, neutrons, electrons with them and further build every atom there is in the existence!
• Build up a factory or something. Reps can be money.
• Draw a Tetris box on the paper. Come up with activities/reps and determine a shape for each. Then fill your Tetris box with those shapes by doing the required things! You can make different box sizes, shapes and build even level categories that include many different levels (like, Easy category which has smaller boxes, mediocre that has bigger ones etc)

Remember: Make it as fun as you can, and you'll create a habit more easily!

Diet is really important. Eat light breakfast such as museli, oats etc, lean meat, egg for lunch and dinner. And A little exercise is all you need.

Start small and do one thing right and stick to it. Look at a YouTube video explaining you how to do that one exercise correctly. If you feel pain, you do it wrong.

That's it, that's the whole magic.

Start with something light, like 5 pushups, every other day and keep doing so. Soon you wan to do 5 pushups and 5 deadlifts and 5 crunches. Then you start to quadruple the amount and at some point your workout becomes too long, so you split it up. That's it, you're in.

All these fitness apps are total overkill. You start the workout and then boom "do these 20 things in 40 reps". Nah, that's how people get frustrated and stop.

Also sore muscles will go away at some point. I only ever get sore muscles when I work out something new or had a long break.

Do 20 minutes three days a week. It's barely any time at all, and it's over before you know it. You will be sore, and appreciate the down days. If you feel up to it, take a 20-30 minute walk in the other days, or a sauna if you have one available. That is it for a while, do that consistently for a couple months and then it will be routine and you will be craving it. Trust the process, it does work. Source: I didn't exercise for 45 years, just started this year and it's paying off

If you have a gym membership, do stronglifts 5x5 to start. It's a scheduled workout plan with basic compound exercises, meaning, they don't focus a single muscle, but a movement instead. Ease into it, all of them need a degree of technique so you don't injure yourself in the process. 3 days a week to start is good, don't push yourself this early on. Your body needs to be made aware that working out is something that will happen constantly, and that takes time. It will suck at first, everything will hurt, even muscles you didn't even know were there. You will also be more hungry. Eventually, DOMS (muscle pain after working out) will become tamer, only then should you think about increasing your workout sessions.

If health is your primary motivating factor, be mindful of what you eat and how much you sleep. We need every kind of nutrient, but if at the end of the day you have a calorie excess, and you're not working out like a madman, you will gain weight. Mind you, most of the calories we burn aren't burnt on a treadmill, we just burn calories by being alive. So, better to have a healthy diet with some cheat days, than stress about what to eat and what not to eat.

Number 1 rule is consistency. Whatever workout routine and schedule you adopt, you must stick with it. No don't skip it because you were tired. No don't skip because you were hung-over, no dont' skip because it's a nice day, or a rainy day. Do it consistently, and commit for months.

Here's a thread I can really use! I'm trying to start a new healthy habit, but I'm struggling a bit.

Having a birthday with a zero on the end of it this weekend. It's a bit of a mind fuck (as they have tended to be in the past.)

I'm a pretty healthy guy in general: still weigh what I did in college, been eating low-carb for several years... Been on a walking project where I decided to walk every street in my ginormous suburb while picking up trash as I go (it feeds my soul).

Which brings me to my struggle: I've recently been diagnosed with osteoporosis (fawk) which means, among other things, no longer putting off the weight-bearing exercises I've known for years are good for me (us). About a month ago I got some hand weights and have been doing a youtube workout thing (which my sister has been doing most of this year).

So what's the problem?

I hate it. It's such a grind. The walks? I look forward to those! The fresh air, the sunshine, the podcasts, the sense of accomplishment, exploring new neighborhoods, seeing the progress... The weights? Ugh.

So I'm wondering what I can or should do to "get my mind right". It's very possible that it's going to be a "just fucking do it" situation? Maybe when I start seeing (and feeling?) some progress it will become self-reinforcing. Maybe I need to put on a podcast and turn down the volume on the workout vids...

Any advice? For you regular weight-pushers, what's your 'secret'? What get's you thru your workouts?

TL; DR: I need to start lifting weights and I hate it. Looking for advice.

I saw a funny meme of someone in a train taking a picture of 3 old bald guy with a white beard and a fat belly that looks the same. I was thinking that if i grow old and dont take care of my body i will look like them. And i dont want that. So im doing sports now. I just wrote "workout no equipment" on youtube and did that for the last 40 days for now. It works. I was not fat but slightly chubby. Im still thick but i see my muscle well now. I just have to fix my food habit now

In my case it has been perseverance and dedication. I'm 120kg and 6ft4. I feel ok, but I am at least 15 kg over weight. I have two kids, and I realised I was getting less able to do things they wanted to do with me. The timeframe where they will actually want to do things with me is getting shorter too, so I've been running to improve my health and general fitness. It's painful, difficult, and I end up pretty sore, but I'm getting a little bit better each time, and I'm sticking with it this time. So I guess to answer your question, you get started by deciding it's time and the various reasons you have are important enough to keep trying. I let my health go during the pandemic and I really needed to do something about it for my family. If you're able, I would start with brisk walks, that gradually turn into periods of jogging on the walks, which gradually get longer.... Good luck

The first question you should ask yourself is what you want to achieve, beyond just saying "to be fit", and be honest with yourself. Do you want to be stronger, bigger, more flexible, better endurance, etc...?

If your main goal is to just stay overall fit and flexible as you age, yoga is a great inexpensive option that you can do at home without fear of other people judging you (if you got social anxiety). Get a yoga mat and try out a yoga session, you might get pleasantly surprised. Down Dog is a great app that generates sessions for you based on your time, experience level, etc...

By the sound of it though, you are currently looking at training in a gym doing weightlifting, since you're mentioning stance and bracing. In that case the best advice would be to stay the hell away from fitness influencers while you're getting accustomed to the gym.

The industry is rife with grifters that are making a living criticising all sort of things and telling you to DO THIS THING IF YOU FEEL THIS TOTALLY NORMAL THING DURING YOUR SET (looking at you Squat University) because they know many people who go to the gym are insecure since it's a completely new environment and prefer to be told what to do.

Simple fact is that there is no one size fits all. People are built different which means your friend with a short torso and and long legs will need a different stance than your friend a long torso and short legs, etc... Unless you got a competent PT to help you, you'll need to find out yourself what works for you.

Find a beginner program that fits your goals and schedule and stick to it, and don't worry too much about doing the movement perfect. It's takes time for your nervous system to get used to a new movement. Don't expect your deadlifts and squats to move perfectly, it takes time and repetition. Experiment with stance width, grip width, etc... to find out what works best for your body.

And remember that your body is more resilient than you might believe. Don't worry too much about your aches and pain, being sore is normal and not harmful, often your brain will play tricks with you and makes it worse the more you worry. Barbel medicine (which is run by actual medical doctors) is a good source if you got fitness influencer induced exercise anxiety.

Good luck on your journey and remember, the most difficult mile is the one from your house to the gym :)

Edit: some links to help with the technique/bracing confusion you got.

A level headed video talking about lifting technique.

How to brace, explained by the current world's strongest man (bad/clickbaity title unfortunately)

If you have a Switch and a TV, I'd recommend trying out Ring Fit!

That game has been my primary fitness source since 2020. It makes the exercises very approachable, and also engaging. You really don't need any prior exercise experience to hop in and play it, and it'll help ensure you get a well rounded workout in.

Definitely start light. And don't rush to increase your reps or time or anything like that. Even just 5 pushups a day. Get in the habit and make it a part of your routine, like brushing teeth. Then after it's something you don't forget to do, just increase it a little every few weeks or months. Even just 10 minutes is good, but if you can eventually get up to an hour, that would be better. Warm up for more rigorous exercise, do some walking or some pushups. Hell, even just having a daily walk is a great way to exercise especially if you have some good sights nearby.

Get a workout buddy. Can be a friend or spouse or a trainer, but someone who will make you show up because you know they're going to be there and you'll be a jackass if you bail on them. They'll also make you look forward to the time together, and help you not think about being tired or sore or sweaty or how many left you have, whatever. I'm a trainer and my most valuable skill is making my clients forget they're working out and that they hate working out. The less you hate what you're doing, the more likely you are to do it, so find something you don't mind, and then find someone you like to do it with. Start there.

If you want to get into gym life and weight training, find a good trainer. Date around and find someone you click with. The Internet is full of good and bad advice, but a real(that means certified) trainer will have mostly good advice. If you can't afford a trainer, then stick to the machines because it's harder to hurt yourself on those. Anything is better than nothing, but be sure to take your time because moving too fast causes injuries and injuries only waste time, set you back and possibly stop you for good. Learn to enjoy the process and the journey and this will become the lifestyle change people say it should be.

Good luck and be sure to have fun!

You lose weight when your caloric intake is less than your energy expended.

Which sounds shitty and dismissive but it's real: You either have to increase expenditure or reduce intake.

Good luck, I hope you reach your goals!

Find something you enjoy and forget about the rules. Climbing, swimming, jujitsu, rowing, football... You will stay with it longer because of the social network you will make. Most of these groups will share kit and teach newbies if they are worth their salt. :)

I desperately miss climbing but I got too injured for now (unrelated). I made some friends for life, though, even if I cannot get back into it. I was more fit at 30 than 18 with those people.

Music, focus, and free weights. Do compound movements, it's most efficient. I do squats, dumbbell bench, pullups. I used to play soccer three times a week, but health issues. After cancer recovery I went from 160lb during chemo/radiation to 220lb a year later. I'm back to normal weight 190lb, it's tougher because I have neuropathy in my feet so I just go for a daily walk tip: don't socialize during your workout, just bang it out in an hour or so.

Anyone telling you "MUST" do this is almost certainly wrong. The only must is that whatever changes you make must become a habit, it isn't a short term thing. Other than that it is a case of figuring out what your goals are and how to make a plan for achieving those plans such as talking to a health professional or a trainer of some sort.

A portion of your regime, must absolutely focus on diet.

Fitness can be a lot of things. Health can be a lot of things. It just really depends on what your goals and needs are.

If there are heart problems rampant in your family tree, you might want to consider strengthening your cardiovascular system through things like running or biking. Give C25K a shot and see how you feel. Maybe do some Maffetone style training after that just to learn to deal with running slowly and consistently.

If you're worried about brittle bones, arthritis and muscle issues when you age, try some resistance training. Your local gym will definitely have beginner courses available that show you all of the machines in a basic training circuit. Then you just play around with weight amounts and set ranges depending on more granular goals.

If your goal is just aesthetic (also completely valid), it's probably a diet thing or a combination of cardio/strength training that will get you there.

Generally, I'd say just pick a thing that you reasonably like (don't expect to love it right away, don't drop it when you hate it atm) and stick with it until you've convinced yourself that you're a "fitness person". Just that self perception will be an absolute game changer!

For me personally, just that change in self perception has brought me from "ugh it's sunday I need to go on a run because my training program wants me to go on a run on sunday" to "oh it's sunday, time to go on my run cause that is what I do". No need for convincing, no need for motivation, no need to tax my brains' go/no go mechanisms.

For me, the big thing was to deliberately eat regular meals and cut back on beer. I am already pretty active with the things I like to do and how me and my friends like to roughhouse a lot. With good inputs, I've gotten a lot stronger just living the life I want to live and have been even more empowered to be silly and active because my strength and endurance have improved. Virtuous cycle. Also, I finally got a work computer and can walk to work because I don't need to carry it back and forth.

I have a lot of Himbo tendencies so take with a grain of salt!

I do something I enjoy 4 days a week, Brazilian Jiujitsu. I augment it with something I don't - strength training once a week for half an hour. One warm up set of 12 reps and one working set of 5-8 reps to complete failure. I use machines to avoid injury from failure. 5 exercises- leg press, chest press, row, lat pulldown and overhead press. It's a pretty intense workout. My goal is to keep the muscle I have and prevent injury in jiujitsu. I feel like I get like 40% of the weight training benefit for like 20% of the work that I've put in before with barbell training (strong lifts, 5/3/1, madcow, etc).

C25k. Simpleses.

Do you have a doctor? They could give you personal and accurate advice on what would help you, specifically.

First, ask yourself is there some sport you'd really like to try. Historical European Martial Arts is longsword and sword and shield fighting, there's kendo, tai chi, tennis, a world of options. If you pick a sport you enjoy, it's not exercise, it's play.

If there isn't anything you like to do, try this program. Basically designed for desk jockeys, it's about 15 minutes a day and the only equipment you need is a timer. Starts very low key and you move up at your own pace. Royal Canadian Air Force Exercise Plan

http://www.fit450.com/HTML/5BX_chart1.html

Get into a sport yould enjoy. Take it seriously, and the fitness just comes as a by product.

Focus on building muscle.

Read "the power of habit", then use it to create healthy habits. Nobody can change his life in an instant. The book explains how to accomplish any habit in small steps.

It's not about what to do specifically, its about moving in the right direction in a healthy way

I felt the same paralysis of making decisions and figuring out the right exercises to do. So I got a personal trainer through an app and it was game changing. They would send me encouraging texts and give me some accountability and do the hard work of coming up with exercise routines for me so I didn’t have to think about it. It was pretty expensive so I switched to a cheaper app that doesn’t have 1 on 1 support and customization, now that I have some confidence in myself and my ability to do it.

The first app I used was called Future and the one I use now is called Ladder. I do weight lifting and some cardio but both apps have a variety of stuff, Future more so because the trainers can totally customize anything.

I think it's kind of hard to exercise just for health. Athletic goals work better. Try a couch to 5k program, see how many pushups you can do & train to do more, learn to stand on your hands or try to jump higher than you can now.

If you are asking what will help maintain your body for the long run, yoga is so good. In yoga classes I see people older than me in great shape still and able to move in every direction, flexible and strong.

If you want to look better, lifting cannot be beat. Add just a little lean mass and shape, small change but big improvement in looks.

But the most important advice is to do something you actually enjoy and will keep doing. Any sort of activity is much, much better than some ambitious plan you don't actually do. Try a lot of things, and after 6 weeks of consistent exercise of any sort, you will feel enough better that it will stick. You will sleep better too.

What’s your goal? Do you want to get strong? Big?

Just start with a small habit. Try doing one push-up per day for a week, then if you don’t skip any days, increase it to five push-ups per day.

Find your limit physically and work your body near that. Over time, the limit will shift. Keep shifting your exercise to match your new limit.

It's one of those things where "work hard" isn't the wrong answer. Only hard work forces your body to build muscle.