wvumtnbkr said:
Tangent:
Best weight lifting / strength training exercises to do, at home, quickly, with minimal equipment?
I know, that is a lot of qualifiers!
I don't have room for much equipment. I don't have a lot of time. I want results as quickly as can safely be done.
Whatcha got?
Are sit ups and pushups really the answer here? Maybe some lunges?
I would get a kettlebell and a dumbbell. They are small and you can do a ton of different movements with each.
- Kb swings (american and russian)
- Russian twists
- Goblet squat
- Kb deadlifts
- Front rack lunges
- Db cleans
- Db snatches
- Db presses and jerks
- Curls
That's just off the top of my head. I'm sure there are many more. But don't discount push ups.
As far as abs, you can do tons with no equipment at all:
- Crunches
- Situps
- Kb situps
- V ups
- Flutter kicks
- Planks of all flavors
- Knee ups
- L holds
- Kb wipers
Ugh... My abs hurt just thinking about some of those.
z31maniac said:
Old_Town said:
I couldn't pass the kitchen and not 'quality control' something on my way through during the early part of Quarantine/WFH. I have never tracked my calories and exercise was sporadic at best.
The ads for Noom sucked me in so I signed up for the trial period and really like it as an educational program but probably more importantly as a calorie tracker. I like that I can scan packages with my phone and if I don't have to get into the weeds with ingredients if I don't want to. I can just type 'Chili' and the volume and I feel it gets me in the ballpark. The color categories for food density has been a great learning piece as well. I continued for the full package.
The second piece was buying a 'cheap' Garmin watch... I was always against smartphones (Why do I need something when my phone is 6" away in my pocket.) but darn, I do enjoy making the color wheel pop me up when I hit step or stair goals. And the GPS is cool for hiking/kayaking.
My promise to myself is that I can't cheat on logging things in Noom and my activity has to increase every week. So far so good as I approach 30 pounds lost since mid-March - And a hell of a lot smarter about it which is the point.
I'm glad to see some feedback on Noom here. I've been intrigued because I really need to lose a lot of weight. Already cut out alcohol, I have a few low calorie protein shakes for lunch ~350 calories. Then an early dinner of just some grilled chicken and a large salad with carrots/radishes/etc. So far in 10 days I've already lost about 4.5 lbs. But I have a LONG way to go to get to where I want and need to be.
Now just need to add exercise back in.
I decided to give Noom a try. I like it. The education part is geared to those that have been on the diet rollercoster. But it also has some good general education stuff. On thing I like is the education on food and not only calories but different types of calories. It is well done. It sounds simple and it really is but I bet just about everyone would learn something from noom. I have and I thought I was relatively knowledgeable on this stuff.
I really like the calorie tracking aspect of it. Logging things you eat is easy and simple. Noom takes it and shows you the foods breakdown in terms of carb types. This is very informative.
Weight logging every day at the same time (when I get up for me) is good and more importantly understanding that weight will vary day to day by a couple lbs in either direction so don't get wrapped up in a day when you are two lbs more than yesterday. There are reasons for this.
Excersize is also part of the process. I think Noom addresses this very well. Since I have been doing that part already this was not a problem for me. The expectations for this I think are very reasonable.
The hokey RA RA cheatleading overly positive part of the program is a bit annoying but I can see where it would be important to those that have tried and failed at this so I can deal with it.
I signed up because it was ONLY about $125. How many times have I spent that on a night out for the family or way more than that on that speed part I "needed" for the race car. Or that new game or two for the PS4. I have invested in so much crap over the years that I could not justify NOT spending the $125 on this. (Does that make sense?
Noom is not for everyone but I like it so far. It is not so much a diet plan as it is a education plan that worked ant finding and fixing things in your life that will then make you more healthy. It does this through small positive changes that become habit forming.
The one thing that people have to understand is that you have to put in the effort and you have to be open minded to change. It is not hard but it is constant at first. Then after a while it becomes a habit and you don't have to think about it. All change takes thought and effort. That I think is what Noom is good at helping people with. That is the psychological part of Noom that you hear them alluding to in the adds. Another way of looking at it is you can educate anyone. Getting someone to change from what they have learned is the hard part. Noom tries to address this part of human nature and I think they do it very well.
A very simple change you can make is to restrict the window during which you eat to no more than 10-11 hours during a 24 hour period. This is called time-restricted feeding and would mean you spend 13-14 hours in a fasted state per day. Easiest way to do this is to just skip breakfast entirely (it's a myth that breakfast is more important than other meals).
This will improve your blood sugar profile and hormones, which are key to losing weight.
Try to eat more fats (tree nuts, olive oil, avocados, coconut oil) and less carbs. When you do eat carbs they should be eaten with fiber, such as steamed broccoli or brussel sprouts. Sweet potatoes are a good carb. Cut the sugar out of your coffee. That alone will make you lose weight.
