Hell yeah theythembro! Get fit, make those small incremental changes, maintain that momentum. Become the comrade who has the strength to pull and push themselves up, and by doing so have the strength to pull and push up others. Go get @[email protected]
fitness
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Rules
- Absolutely no fat-shaming, skinny-shaming, or shape-shaming.
- Be positive about people’s bodies but don’t be fetishistic.
- Don’t shame or disparage people for their fitness level.
- Do not offer unsolicited criticism.
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Quotes
A fascist worked out today, did you?
“I’m an ardent believer in equality, and being in the Communist Party is a way to spread this form of socialism and freedom for all the people”-Jeff Monson
“Every worker sportsman must be a soldier of the revolution”-Spartakiad
Resources
Beginner's Health and Fitness Guide: https://liamrosen.com/fitness.html
Databases for lifts/muscles:
Flexibility:
The R*ddit Wiki:
TDEE Calculator:
Please be aware that this calculator will ask if you're male or female
Other cool shit:
How to make your own foam roller
Athletes guide to foam rolling
WIP Schedule
Friday: Weekly check-in. Discuss what went right and wrong in terms of goals from last week
Saturday: Declaration of goals+community focus. What tangible, numerical goals are you going for? Don't know? We have ideas!
Sunday: Gals and enby pals take center stage
Monday: Meme Monday
Tuesday: Toot Your Horn Tuesday. Brag about what you've done, how good your progress is, who's making googly eyes at you, etc.
Wednesday: Wing Chun Wednesday. All about martial arts
Thursday: Nutrition. What's been bothering you about nutrition? Maybe we get some comrades from c/food to see if we can't get you where you're trying to go.
If you don't see the megathread just make the megathread. AMAB and our posts are just like your posts.
Thank you comrade
Never in my life has it been so difficult for me to will myself to exercise. Normally I would be really beating myself up for it, especially since I lost a shocking amount of strength, but I'm trying to be gentle and be proud of myself when I do decide to get up and be active
Hell yeah, friend. Get that exercise!
My last tip: "no pain, no gain" is a myth. Sure, is good for someone that is already regularly training and with somewhat balanced muscles and posture to push themselves a bit. But especially if you're just starting out, pain should mean, "back off a bit" and, "maybe take a couple extra days off". You will still gain strength, function, and flexibility from light exercise and stretching. And you'll have a lot better time exercising if you avoid injury.
yeah, pain is your body saying something is wrong. this is different from being tired or sore, although if you have those debuffs you should sleep or stretch and so on.
thank you for your encouragement You're definitely right. I think I'm much better about it now, but always considered myself a work horse so I would do really heavy lifting and intense yardwork and such without having a really good mind-body connection which I think is part of what ails me now in my old-ish age. Working in produce and lifting 50lb soggy boxes of celery from a shelf 3 inches off the floor day in and day out is not very kind to your spine and shoulders lol. Then I got a completely sedentary job and I just never imagined I'd lose so much strength...So now I'm really trying to be kind to myself and pay attention to my body instead of going all in and hurting/disappointing myself
Day 1:
Wall Pushups: 3x50
- These were surprisingly more challenging than I thought they were going to be. Really trying to pay attention to my form, I notice how much my shoulders want to creep up, so was trying to focus on keeping them down and back. I was able to do all 3 sets! During the second set, though, I started to struggle at 40, and for the third set I was struggling at 30 and almost gave up at 40 but I just took a breath and finished up. I know arms get strong pretty quickly so I'm hoping that I'll be able to move to incline pushups soon
Knee Raises: 2x30
- These were really easy for me but I think my lower body is much stronger than my upper body, plus I've been doing leg raises already just not with such high reps. I tried knee raises for the first set, and then leg raises for the next set which felt more challenging. I think I'm going to just give leg raises a shot for both next time and really focus on keeping my core tight and my back touching the ground!
Day 2: My upper body is super sore and for some reason my calves are too which makes no sense to me?! I was such an eepy guy today, it has been really cold and overcast and I struggled to get myself to do the exercises but I DID IT! Kinda...lol
Wall Pullups: 3x50 (only did 3x30)
- I screwed up my reps and sets for this, so it was pretty easy, I meant to do 3x50. It's really interesting to pay attention to form while doing such simple exercises though, I could feel my right side working more than my left for the first set, and then it switched because I was trying to engage my left side more...I think I have to really experiment with my form next time...With the correct amount of reps
Jackknife Squats: 3x35 (only did 3x20)
- These were extremely difficult for me; I suck at squatting. I think my ankle mobility is pretty severely limited, so I've always had to lean forward a LOT while squatting and lose balance so I just kind of avoid doing them. I've been trying to work on ankle mobility in other ways, but just avoiding the movement altogether won't help. I had to go really slow to warm up my knees and ankles at first, but I felt good doing the third set, definitely got my heart rate up. I think I will try to be easier on myself and let myself "hang" like he does in some of the modifications for this just so I can build up some strength, and also incorporate more ankle mobility and foot strength stuff during the week.
Day 3: Was hungover so I was reallllll close to just skipping, but alas, I did not! Probably didn't put as much effort into it, but I did it and that is significant for me (thanks executive dysfunction).
Glute Bridges: 3x50 (only did 3x30, I think?)
- Pretty sure I only did 30 reps each but I do not remember. I feel like I've had a hard time with my mind-body connection and have never really been able to activate my glutes without thinking about it but I'm getting better. Still feel these more in my hamstrings and low back unless I'm very intentional in my form. Gonna make sure to try for 3x50 next time and see how I do.
Straight Leg Twists: 3x60 sec both sides:
- This felt really easy for me so I might need to move up to the next progression, but I think I will do the same for the next round but try to focus on sitting up straight and trying to contract and stretch the right muscles.
Day 4: I was soooo sore, so I took yesterday off. You're supposed to do 6 days with one day off but I just needed it
Day 5: The day off made such a difference, glad that I did it!
Wall Pushups: 3x50
- Could do all 3 sets of 50 without needing to take a "break" (stopping for a breath or two) between reps when I was getting tired. Felt like I was able to focus on keeping my shoulders down and bracing my core a bit easier than last time. I did wake up with my right shoulder feeling sore, and I tweaked my back a bit, I deal with all kinds of random aches and pains most days so this wasnt anything new. My right arm felt a bit achy after, but that went away quickly
Knee Raises 2x30:
- Completed both sets; focused much more on bracing my core and keeping my back down while also extending my legs a bit more than before; it was quite a bit harder but I might just move on to straight leg raises next time.
Day 6: I skipped this day because I wasn't feeling it....Oops. I did at least go for a walk on top of the work out yesterday though!
Day 7: I got jacked up on a Celsius and a 24oz cold brew so I was ready to PUMP it up. Ended up doing the sets from yesterday that I missed, and what was scheduled for today, plus some mobility stuff yay!
Mobility Stuff: Arm Circles 20xfwd/bckwd - These are actually pretty challenging if you take it slow and try to get a full range of motion out of them, really kinda pushing the stretch you get. When my arms are sore from other exercises I almost can't manage to do these! I also did 90x90 mobility stretches, rocking from one side to the other for 10 reps. Tried to take it slow withfull range of motion to work on internal/external rotation of the hips.
Wall Pullups: 3x50 (finished)
- Actually remembered to do all reps lol. Was able to complete all sets! Second set felt very tough around 40 reps, then I switched to a different wall that I could grip from that was a bit wider, and I think that made the last set easier. Feel like my form was better too, Could definitely feel the burn a bit in my back and shoulders. Still gotta work on keeping my shoulders down and back and brace my core.
Jackknife Squats: 3x25 (finished)
- Still pretty terrible form. Recorded myself this time, and I think that's helpful. I was probably doing much better with trying to drive my knees over toes so that I'm in more of an upright position, which I think recruits my legs much more than my back. Just gotta keep working on that form and ankle mobility. May incorporate a resistance band on my thighs to make sure I'm not collapsing inward.
Glute Bridge: 3x40 (did 50 for 2nd set)
- These felt pretty good. Idk what came over me but I was able to do 50 for the 2nd set. Probably could've pushed myself more for the 1st set at least, will try to do so next time. Might incorporate a resistance band around my thighs to make sure I'm not collapsing inward.
Straight leg twists: 3x60sec each side (finished)
- Did these pretty easily, tried to push my twist a bit more and play with my posture; could definitely feel better muscle contraction this time. Gonna keep workin on form
I'm pogged the frick up
HELL YEAH GET SWOLL
Thanks for the sources!
No problem! My arms are soooo sore from yesterday so it seems like it's working
I found a YouTube link in your post. Here are links to the same video on alternative frontends that protect your privacy: