#no one cares if you can lift 2x your body weight if you throw your back out lol

[cod-thoughts]

i started lifting regularly before pivoting to specifically olympic style lifting, mostly cause health i couldnt lift for long periods of time so i focused on specific movements with explosive power and technique but only after extensive research!! be careful if you want to go there those are dangerous movements!!

dont ego lift!!! numbers going up is great but focus on your technique over anything else to avoid injury. Yes you should be tired and sore when you lift but if you're nervous about your technique lower your weight and focus on the movements and feeling it in the right muscle you're targeting, at least until you feel confident enough to up your weight to something that actually challenges you

Some people shit on warm-ups and i personally dont like just running on a treadmill for a warm-up or smth like that i prefer dynamic stretches and mobility based things to warm up my muscles and my joints so if you're not vibing with cardio as a warm-up give that a try :D i also do the same thing but with less intensity as a cool-down thing, i dont know if doing either does anything but for my joints i noticed a difference personally so theres that

last thing promise lol; equipment like lifting straps, belts, chalk, resistance bands is NOT cheating! you shouldnt rely on those things for technique but if it helps you go over that last 5-10kg hurdle that feels heavy enough then go for it its not cheating! They shouldnt be a short cut for technique tho i will reiterate that

yo so you said you lift & i was wondering-

do you have any advice for someone who wants to start lifting?

Because I want to start but i’ve literally never lifted anything other than haybales (😭💖) and i have no idea where to start

Hey, I can absolutely give some advice. Quick caveat: I am self taught, aka, I am still learning. But I pulled this together for a friend and I'm sure they won't mind me passing it on.

There are also tons of people on here that also lift, and I'm sure they'll add stuff in the comments. (Pls add shit in the comments, you lot.)

I need to emphasise: getting full muscle extension with correct form is the best way to build strength. Do not ego lift. I have. I injured myself. Lesson learned.

Have rest days, aim for 0.7g-1g of protein per 1lb of body weight for good growth and repair. (Also helps you feel full and stick to a calorie deficit if you're shredding.)

[gregwhite]

HEALTHY HABITS FOR WRITERS

Chalk this up to mere anecdote if you wish, but a lot of times creative professionals seem to not be the healthiest people. Because it is a job that you do with your mind instead of your body, it often becomes a sedentary lifestyle. But it doesn’t need to be that way. Even though your job may put you in a writers room or an office for a majority of the day, it’s still very possible to live a healthy, active life and thrive as a human who makes brain nuggets for a living. And this isn’t just something you should do to increase your overall healthspan...it’s good for your job. It’s impossible for your brain to be high-functioning if your body is not functioning optimally. I was an active kid and I remain an active adult who prefers moving to not moving, and so I thought I’d try to make this very simple and just present five of the best things you can start doing today to be a healthier human writing person. 

SLEEP 

No two ways around it. You need to sleep. Next time someone tells you they can “get by on 5 hours” a night just kick them in the teeth. Once it’s dark out, turn off your goddamn phone and screens, and aim to get to bed by 9:30-10. If you’re not getting at least 7 good hours of sleep a night (8 is ideal) then no excuses: fix that now. If you’re depriving yourself of sleep, things aren’t going to turn out too well for you. 

LIFT HEAVY THINGS

When it comes to longevity studies, overall muscle mass is one of the key indicators of a healthy life. I would say the ideal way to do this is by having someone teach you to deadlift and squat heavy. 1.5x bodyweight on the squat and 2x bodyweight on the deadlift are great goals to aim for. I get that not everyone is going to want to join a gym or build a squat rack in their apartment, so in that case, I’d recommend getting a heavy (for you) kettlebell and learning how to do a PERFECT kettlebell swing. Twice a week just bang out a KB swing tabata set (aka 20 seconds on, 10 seconds off for 4 minutes) and learn how to do some movements like the Turkish Get Up and goblet squat while you’re at it. I don’t care if you’re a girl who’s been told that you should only lift light weights, or a 50 year-old who has never touched a weight in his life, it doesn’t matter. You’re a person. With muscles. Make them strong. Especially your leg. Your scripts aren’t going to keep you from toppling over when you’re 90. Your glutes will though. 

WALK MORE AND MOVE MORE

If you have a dog, you’re likely already walking a bunch, but I aim for no less than an hour a day of walking with my hound, and overall I try to walk between 15-20,000 steps a day. Walking is super important and most people just don’t do it enough. Leave your phone and podcasts and everything else at home and just go be outside. A fancy spin class or trendy class pass thing are fine once in a while, but they’re not necessary. Most of what we do should be at an easy intensity, like hiking, walking or running at MAF.  Americans spend something like 90% of their lives indoors at this point and that’s truly grim. If you live near mountains, go walk in them. If you live near a park, stroll around. And second to all this, take some time to squat down every day and just hang out in the bottom of a squat. Do a yoga class if that’s your thing. Just make sure you’re putting your body in different positions every day. You’ve got a bunch of cool joints and limbs and they’re designed to do a bunch of different things. Make sure you’re giving your body some nourishing movement. Yes, standing work desks are great (I use them) but standing still for 8 hours a day isn’t the goal. The goal is to be a human being with a body that can move and moves well. For extra credit, learn to move your body the way it was meant to be moved. I recommend the following FRC or MWOD YouTube libraries for more on this point. 

FOOD

If it comes out of a bag, don’t eat it. If you’re active, aim for .8-1 gram of protein per pound of bodyweight.One of the best things you can do for fat loss (in addition to getting GOOD solid sleep and moving) is to up your protein intake to that .8-1g/lb area. Don’t go nuts on carbs (50-150 grams a day is great) and get your fat from grass-fed meat, avocados, ghee, and things like that. It really doesn’t need to be complicated. Eat vegetables. Eat quality meat (I get mine from US Wellness Meats). Eat some organs (liverwurst in my case). Eat sardines a few days a week (Wild Planet is the best brand out there). Don’t eat cake and don’t drink too much. It’s simple stuff. Avoid refined carbohydrates, sugar, and industrial seed oils (canola, safflower, etc) because they’re super inflammatory and will fuck you up, dawg. To this point, try to not eat at restaurants too often unless they’re using coconut oil or ghee or avocado oil to make your food (they almost definitely aren’t). Don’t give your way of eating a name and don’t join a food cult. Just eat like a person and aim for nutrient density. Also, aim for what’s called intermittent fasting, aka 12-16 hours between dinner and breakfast. And while we’re on the topic of time-restricted eating, try to get out first thing in the morning for a fasted walk.  

***

I’m not health expert, but I’ve been studying this stuff for about 10 years now, and I think I’ve boiled it all down to the basics. Food companies, supplement manufacturers, smoothie places, fancy gimmick gyms and everyone in between make their profit off of basic confusion when it comes to what it means to be healthy. But it’s not hard: eat a bunch of delicious tasty food*, get strong and mobile, and move around during the day. 

*And for anyone who thinks eating well needs to be expensive: nope. Sardines cost about 2 bucks a can, an avocado is another 2 bucks, and a bunch of greens cost maybe 5 bucks. So per meal we’re looking at around $5-6. Throw in a little white rice or sweet potato and you’re gold.

[imreviewblog]

8 Things No One Tells You About Losing Weight

You’ll Need to Revisit Your Spending Budget

A photo posted by Rachel Graham (@losinggravity) on Dec 7, 2016 at 11:47am PST

”I didn’t anticipate my shoe size dropping. I’ve gone from a 9 to a 7 1/2! And every few months, sometimes more often, I’ve had to get new clothes. I’ve gone through a lot of different sizes, having gone from a 2X to a small. Thankfully, I love to thrift shop.” — Rachel Graham, @losinggravity, has lost 90+ pounds

  This Can Be More Rewarding Than Pounds Lost 

A photo posted by Hi, I'm Jessica Ann (@join_jessica_xo) on Dec 5, 2016 at 6:57am PST

“One of the best parts of this journey has been developing muscles. I never thought about that in the beginning—that I would become stronger. I was so focused on the scale, or my pant size, that I didn’t consider it. Now, being able to lift a heavier weight is more important than the scale going down five pounds.” — Jessica Metzger, @join_jessica_xo, has lost 100+ pounds

  It Takes Longer Than You Think It Will

A photo posted by julieanakim • la/oc (@julieanakim) on Nov 17, 2016 at 8:34am PST

”I imagined that I’d get to my goal weight within a year. My weight-loss journey has taken one year and seven months, and I’m only halfway there. Now, I understand that this process takes time. When I’m having a difficult day, I remember how unhealthy I used to be. When I went to the doctor at my heaviest, I had high blood pressure, high cholesterol and I was pre-diabetic. I went to the doctor just last week and everything was within normal, healthy ranges.” — Julie Ana Kim, @julieanakim, has lost 72 pounds

  Be Careful About Jumping the Gun When It Comes to Major Body Changes

A photo posted by Robbin (@justrobbin) on Aug 30, 2016 at 6:33pm PDT

“I had a breast reduction [before I reached my goal weight]. Had I known that I was going to lose more weight from my chest before I reached that point, I would have let it be. Now, I want my chest to go back to the way it was.” — Robbin Bolls, @justrobbin, has lost 90+ pounds

  There Will Be Naysayers, and Here’s How You Handle Them

A photo posted by l o r a (@healthyhappylora) on Dec 13, 2016 at 2:20pm PST

“One major thing I didn’t expect was people putting me down, or judging me, for wanting to lead a healthier lifestyle. It came from close friends that I thought would be supportive. They’d make passive-aggressive remarks about food choices or my workouts. They actually made me feel ashamed at one point. Eventually, I realized their behavior was a reflection on them and had nothing to do with me. So, whenever they’d start with the negative remarks, I’d remind them that my decisions were my own and I wasn’t forcing my lifestyle on them. Now, I just remind myself that I don’t owe anyone an explanation.” — Lora Supnet, @healthyhappylora, has lost 65 pounds

But You Might Be Surprised at How Supportive Others Are “Based on how my family was growing up, eating a lot of unhealthy food, I didn’t expect them to be supportive when I asked them to stop eating things like fried chicken in front of me, but they were 100 percent on board. They’ve even cut down on eating that stuff themselves.” — Bolls

You May Want to Throw Your Scale Out the Window Eventually... “I stopped weighing myself within the last year—I didn’t want the numbers to dictate my mood anymore. If I lost weight, I would be happy and my day would start off great, but if I gained a little, I was devastated. I became so stressed over it and it was nonsense. Gaining .2 pounds is not something that should make you feel miserable about yourself. If you feel like I did, it might be best to move away from the scale a bit.” — Supnet

...And Use This to Track Your Progress Instead “Pictures! I find that when you see yourself in the mirror day after day, it can be hard to notice changes. But pictures really help you see the subtle differences in your body. Plus, when I’m struggling, I look back and remember how far I’ve come.” — Graham

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

from Healthy Living - The Huffington Post http://huff.to/2k0wHf7

[repwinpril9y0a1]

8 Things No One Tells You About Losing Weight

You’ll Need to Revisit Your Spending Budget

A photo posted by Rachel Graham (@losinggravity) on Dec 7, 2016 at 11:47am PST

”I didn’t anticipate my shoe size dropping. I’ve gone from a 9 to a 7 1/2! And every few months, sometimes more often, I’ve had to get new clothes. I’ve gone through a lot of different sizes, having gone from a 2X to a small. Thankfully, I love to thrift shop.” — Rachel Graham, @losinggravity, has lost 90+ pounds

This Can Be More Rewarding Than Pounds Lost 

A photo posted by Hi, I'm Jessica Ann (@join_jessica_xo) on Dec 5, 2016 at 6:57am PST

“One of the best parts of this journey has been developing muscles. I never thought about that in the beginning—that I would become stronger. I was so focused on the scale, or my pant size, that I didn’t consider it. Now, being able to lift a heavier weight is more important than the scale going down five pounds.” — Jessica Metzger, @join_jessica_xo, has lost 100+ pounds

It Takes Longer Than You Think It Will

A photo posted by julieanakim • la/oc (@julieanakim) on Nov 17, 2016 at 8:34am PST

”I imagined that I’d get to my goal weight within a year. My weight-loss journey has taken one year and seven months, and I’m only halfway there. Now, I understand that this process takes time. When I’m having a difficult day, I remember how unhealthy I used to be. When I went to the doctor at my heaviest, I had high blood pressure, high cholesterol and I was pre-diabetic. I went to the doctor just last week and everything was within normal, healthy ranges.” — Julie Ana Kim, @julieanakim, has lost 72 pounds

Be Careful About Jumping the Gun When It Comes to Major Body Changes

A photo posted by Robbin (@justrobbin) on Aug 30, 2016 at 6:33pm PDT

“I had a breast reduction [before I reached my goal weight]. Had I known that I was going to lose more weight from my chest before I reached that point, I would have let it be. Now, I want my chest to go back to the way it was.” — Robbin Bolls, @justrobbin, has lost 90+ pounds

There Will Be Naysayers, and Here’s How You Handle Them

A photo posted by l o r a (@healthyhappylora) on Dec 13, 2016 at 2:20pm PST

“One major thing I didn’t expect was people putting me down, or judging me, for wanting to lead a healthier lifestyle. It came from close friends that I thought would be supportive. They’d make passive-aggressive remarks about food choices or my workouts. They actually made me feel ashamed at one point. Eventually, I realized their behavior was a reflection on them and had nothing to do with me. So, whenever they’d start with the negative remarks, I’d remind them that my decisions were my own and I wasn’t forcing my lifestyle on them. Now, I just remind myself that I don’t owe anyone an explanation.” — Lora Supnet, @healthyhappylora, has lost 65 pounds

But You Might Be Surprised at How Supportive Others Are “Based on how my family was growing up, eating a lot of unhealthy food, I didn’t expect them to be supportive when I asked them to stop eating things like fried chicken in front of me, but they were 100 percent on board. They’ve even cut down on eating that stuff themselves.” — Bolls

You May Want to Throw Your Scale Out the Window Eventually... “I stopped weighing myself within the last year—I didn’t want the numbers to dictate my mood anymore. If I lost weight, I would be happy and my day would start off great, but if I gained a little, I was devastated. I became so stressed over it and it was nonsense. Gaining .2 pounds is not something that should make you feel miserable about yourself. If you feel like I did, it might be best to move away from the scale a bit.” — Supnet

...And Use This to Track Your Progress Instead “Pictures! I find that when you see yourself in the mirror day after day, it can be hard to notice changes. But pictures really help you see the subtle differences in your body. Plus, when I’m struggling, I look back and remember how far I’ve come.” — Graham

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

from DIYS http://ift.tt/2k0lICf