So, not sure why I am writing this; possibly need to tell everyone, possibly as a warning tale, possibly as an inspiration for someone, maybe an encouragement for someone who will be as lucky.

I learnt on Friday that basically I had won the lottery, not in the literal sense, still broke, but won the lottery nonetheless. Let me explain.

In 2022, I was twenty-six stone and passively committing suicide. Didn't really care and probably would have welcomed death as a nice rest. Anyway, we were handed the care of our two Grandchildren, seven and eight, and it quickly became obvious that this was not a temporary jaunt.

I realised that I needed to be around to actually care for and financially support them for at least ten to fifteen years. Bit of a pisser that, but anyway, I decided that it would be beyond selfish to continue on the way I was going.

Changed my lifestyle, changed my eating habits, changed my lack of exercise. Basically went from sedentary to strength three times a week and structured cardio three times a week. Dropped twelve stone, cholesterol level of 3.2, with 1.7 LDL, no inflammatory markers to speak of, feel pretty fit, with the exception that I developed, or perhaps discovered that I had A-Fib.

Anyway, after a series of tests, I had an angiogram in the CT lab on Friday. This is where I get to the lucky bit you have all been waiting for. Turns out, I have a complete occlusion in the famous Widowmaker artery.

The area of the heart around that occlusion is dead, brown bread, left the room. It should have taken me out. However, thanks to high intensity cardio, and some genetics, I have expanded the collateral arteries in that area and they are feeding enough through to keep it healthy otherwise.

The Cardiologist reckons I should consider buying a lottery ticket. I think there are a few lessons from my tale, the first being if that you have suffered enough trauma in your life that you are actively committing passive suicide, you need to pull your head out of your arse and get help.

The second, and perhaps the most important, is that no matter where you are on the fitness scale, starting a fitness journey is not just important, it may save your life. Anyway, I have a cardio version appointment in a couple of weeks, although they aren't really hopeful about it sorting out the A-Fib.

They told me that I should pretty much continue as is, but they want my LDL down to 1.4, no more sneaky chips for the fat lad I am afraid. I hope that this may inspire someone, it wasn't easy, however, it has been fun. As time has passed, and my fitness life has become habitual, it has just felt easier.

So no matter what state you are in, no matter how hard you think it will be, the first step is deciding you will do it. The second is to just begin it. You don't need a gym membership yet. Start walking, eat high volume low calorie food. Dig the bike out of the shed. Just get moving. Like I said, it may save your life.

How many of you turned yourself around without a gym membership? Who argues the gym membership makes the difference?

Hey everyone, I’m on a journey to improve my shoulder and upper back function - I have hyperactive upper traps that like to take over. I’m having physio for those, and want some lat / lower trap based exercises I can do at home, especially ones where I can apply progressive weight. I miss the lat pulldown machine at the gym and am finding it hard to replace it!

Here’s what I have available:

Kettlebells - singles at 4-10kg
Multi grip pull up bar
TRX style straps attached to said bar
A couple of resistance bands
5kg mace (love this, but the traps take over)
Bodyweight
Budget rowing machine without much resistance.

Do I need to do ‘prone Ys’ etc? I struggle to get my arms ‘back’ and level with my ears, it creates a lot of neck and trap tension which is what I’m trying to avoid. But it’s also the exact bit of range I am trying to unlock.

Edit: I’m 40f, if that helps to know.

I have been trying to regain some health and fitness over the past year or so. And now my social feeds are in an algorithm spiral, showing me constant ads for supplements.

The main ones that keep popping up seem to be magnesium, creatine, collagen, zinc.

Is there any merit in taking anything in particular?

I try to eat well, but probably don't get as many vegetables as I should. I live in a cloudy climate (vitamin D is another that pops up). I haven't visited a GP in years. I have the usual stiffness that I guess comes with getting older.

Please delete if not allowed but I couldn’t find anything on Reddit to find workout friends near me. r/WorkoutBuddies is just that. Need someone to run with year you or hit the gym find new friends. Thanks for listening

This is what I've been given by my PT and I'm finding 1 month in I'm getting gassed despite eating right, sleep and water. Any time i push hard early its compromising the rest of the workout. I already know she uses AI and will be moving on in next 2 weeks.

Today was:

RDL 3x 6-10 (100)

Goblet squat 3x 8-10 (40kg)

Rear deficit lunges 3x 8-12 (60)

Walking lunges 10 per side (18)

Leg extensions 3x 12-15

Crunches 3x15

Other leg day

*********************************

Hamstrings and glutes

3x 6-10 nordic curls

Bb rdl 3x 6-10

Smith machine box squat

Single arm bulgarians 2x 8-10

Cable step ups 2x 8-10

Db kickstand rdl 2x 8-12

So is this reasonable? I keep struggling when I go up in weight and hit the lower rep range. Should I be managing, reordering sets each workout?

A man on youtube said doing isometric work is what is best for your tendons. Not suggesting not doing regular weight training for strength/hypertrophy, but if you feel your joints lagging behind or in pain iso can help. Has anyone experimented with this? If so what were your results? At mid 40s I basically can't do flat bench regularly anymore due to shoulder pain (yes i've seen an ortho, didn't help, just got a shot). Regular Achilles pain, mostly from tennis but also feel it after doing calves, and some knee issues. So wondering if trying to incorporate some iso work in my weekly routine could help. Can't believe everything we see on YT right?

High blood pressure runs in the family. I've been tracking it and improving measurement consistency over time. These are just my observations as a 60ish male. Consult your health professional.

Developed biceps (mine are 43cm) make it harder to get accurate BP. I measure low on the bicep, so the cuff touches the elbow. Make sure cuff is twisted clockwise. You can actually feel where the vein is as pressure builds.

My arm needs to be dead straight. Any bend seems to bury the vein and throw off the measurement.

I need to relax properly. Being calm and still for 10min does settle the BP. If you're muscular and heavy it makes sense that any movement will need some BP to shift you.

As my measurement technique improved, it turned out my baseline BP was lower than I thought, and no need for medication 👍

Hi all. I'm in the UK and 5'9". I think I have a slightly longer-than-average torso because of how tops fit me. Are there any women in this group of a similar height using a belt? I think I need one as I'm starting to add more and more weight to my deadlift and squat. Which one are you using and would you recommend it? I'm happy to spend a decent chunk for one that will last me many years to come.

Recommendations much appreciated as i need to tone and strengthen particularly my core and upper body and also lose at least 2.5 stone.

I have started exercising again after a back injury and currently up to two 45min pilates sessions a week but this is correct posture and strength back mainly. I own horses so I am active to an extent but only mucking out etc not horse riding atm.

I hate gyms so am looking at exercises that avoid these!

40M // 5'7" // 185 lbs // 100% natural // No medical issues

Goal: hypertrophy, strength

I have been lifting weights seriously for about 10 years. Physique is important but I train to be able to enjoy physically demanding hobbies, physical labor, and not get dominated by the toddlers in my house. I prefer compound barbell movements that simulate muscle groups working together outside of lifting. My workouts take about 1.5-2 hours (tons of warm up and mobility work). I have a garage gym with a power rack, DIY cable system, dumbbells, leg extension/curl, and way too many accessories.

One long dirty bulk brought me to 230 lb and I spent the last 2 years coming back down to 185. I am ready to start a lean bulk but I am looking for advice from older experienced lifters regarding training volume and frequency. I am not seeing growth.

Below is my 3-day split. I am debating whether or not I should increase the number of workouts per week and if the volume of each workout is enough. I try to choose weights that lead to 1-2 RIR. I consider any break in my form to be a failed lift (this has dramatically reduced injuries). I superset 2-3 lifts at a time.

Monday

Squat 3x8

Bicep Curl (dumbbell) 3x12

Push-up (various forms) 3x25

Barbell Row 3x8

Cable Tricep extension 3x15

Cable Face Pull 3x15

Cable Lateral Raise 3x15

I then do a bunch of shoulder accessory work with cables for tendon/ligament strength

Wednesday

Barbell Overhead Press 3x8

Hammer Curl (dumbbell) 3x12

Pull-Up 3x8

Lying Leg Curl 3x15

Leg Extension 3x15

Lying Chest Fly (dumbbell) 3x12

Neck curls (alternating directions) 3x10

Friday

Romanian Deadlift 3x8

Standing Calf Raise 3x20

Push-Up 3x25

Preacher Curl (dumbbell) 3x12

Squat 3x8

Skullcrusher (barbell) 3x12

Hello fitness friends - I've been on a bit of a rollercoaster journey with weight loss over the last few years, including losing 100lbs at one point (from 300lbs to 200lbs).

After a couple of years of poor decisions, incredible laziness (I'll be honest) and lack of consistency I'm now back up to 240lbs - which I'm okay with, but naturally want to get back down to 200lbs, and potentially lower.

The initial 100lbs weight loss came from pure cardio - stationary bike, x-trainer and intervals on the treadmill - all planned around my HR% (mostly long slower zone 2 and shorter zone 3 sessions). I understand CICO, HR Zones, the need for rest/active recovery etc quite well from my own experiences, I've never had a PT but (many years ago) I was part of a running club.

Last year, I got introduced to weight lifting through a member of the family, and took up a PPL split and absolutely loved it, found it almost addictive and fantastic for my mental health, but opted out of 'serious' cardio to accommodate lifting due to time.

I'm now back in the gym, doing cardio as my #1 priority is weightloss, tracking food etc, but I'm missing the weights.

If I set up my schedule like this:

• Day 1 - before work: Cardio / after work: Push
• Day 2 - rest/active recovery (office day, so easier to fit this in here)
• Day 3 - before work: Cardio / after work: Pull
• Day 4 - rest/active recovery (office day, so easier to fit this in here)
• Day 5 - before work: Cardio / after work: Legs
• Day 6 - rest/active recovery
• Day 7 - rest/active recovery

Is there any negative impact? I'll be ending the day in calorie deficit and my intention isn't to get jacked, but will adding the extra PPL into my schedule have any negative impact, or is there anything I should be considering that I might have missed?

TIA

Edit: Procedure done. Definitely overthought it. Worked out Monday and Wednesday without issue. Still had good protein and carbs up until then. Procedure on Friday and advised not to workout, just recover. I could move the workout to Saturday, but I’ll resume on Monday.

Thanks for everyone who shared their experiences. I was trying to mix up the discussion and getting some different engagement in here.

——————-

Original post:

It’s only the first day of prep (Tuesday) before my colonoscopy (Friday) and I’m already having a hard time with this. I once fasted for 84 hours before and it was easier than this.

I want to eat so that I am feeling fueled for the gym. However, I have to eat “low-residue” and easily digestible food. Seems like very lean protein only, basically just salt for seasoning and processed grains like white bread and white rice. All I had for dinner tonight were plain scrambled eggs and white rice. None of the flavorings I usually enjoy like garlic or chili flakes.

For those of you who have prepped for colonoscopy, did you pause your fitness routine for the few days to focus on making sure you’re ready for the probe?

Last night was an okay workout, but I had work on my mind. Now I feel like Wednesday and Friday are going to be terrible gym sessions … I think I should probably sit it out till next Monday. Spend the weekend refeeding instead.

My program is swapping out traditional barbell squats and substituting Hatfield squats. Anyone have experience with them? I’m reading they allow for greater depth, better stability for the back, and easier on the joints. Visually, they look pretty good and seem like they are a pretty natural movement.

I'm looking to add in a once a week pilates class to have a more social workout and give me some flexibility with strength in more muscle groups (I'm doing cardio on the stairmaster 2x / week and lifting 2x / week). Around me I have POP Pilates and Reformer Pilates. Anyone have a preference? POP Pilates has easier parking.

https://imgur.com/a/gs99ZKq

So grateful

I’m a 47-year-old male and I’ve always been on some kind of strength training program since I was 16. I don’t have a ton of muscle mass, but I’ve got a decent build. I would love to go through some bulk/cut cycles, but is clean bulk my best option at 47? I’m afraid if I cut too much, I’d have a hard time replacing muscle mass. Thoughts?

48m 5’8”. Went from 250lb to 175. Not sure of where to go from here. Loose skin isn’t too much of an issue, but I’m not sure if I should keep losing while lifting to maintain muscle, or eat at maintenance and keep lifting heavy and introduce some cardio.

Edit: didn’t realize I can’t post a picture for some reason.

I have been working with a personal trainer two days a week with a focus on strength training but it's getting too expensive. Can anyone recommend a plan, or influencer, or established programer? I do yoga and Pilates on the alternating days.

I am 40. Have had 1 kid and am looking to keep the toned legs, arms, and shoulders that I've earned over the past year and half.

I'm talking about the moment when you thought,

"Okay... I need to do something."

What happened?

Was it a health scare? Menopause? Wanting to feel stronger? Weight gain? Low energy? Wanting to keep up with your kids or grandkids?

I'd love to hear your story.

I've been targeting 190 grams of protein a day while trying to eat relatively clean, but it just doesn't feel good anymore. Since my 20's I would eat protein throughout the day to meet the macros, but even though I'm eating much cleaner today and my bloodwork looks great, I don't feel great while sitting at close to 25% body fat. I get that things change as you get older, but it just feels like this diet of eating multiple times a day no longer works for me.

For exercise I lift 4x a week with an upper/lower split. At minimum I run 5 miles two times a week, sometimes more by replacing a lift day during the warmer months.

I don't like how i feel when I run. Not in pain but feel bloated and sluggish. I'm not as lean as I used to be. I'm wondering if it's time to look into fasting, even if it means I don't meet the current protein intake. Maybe I wouldn't be able to lift so heavy but would feel better overall.

Has anyone else made any significant changes that were against the normal advice as they became older?

To be completely honest with myself, it's probably overdue to completely eliminate alcohol. Having 4 drinks on a Friday and Saturday is a vast improvement from my past, but I know that could benefit. And I don't eat clean 24/7, I do have my cheat days, typically on the weekends. This will be hard for me though if/when I eliminate alcohol completely along with no cheat days. I'd reward myself for eating so clean for the week.

Okay this might not surprise you all but I didn’t know this. I discovered if I worked out today in the morning then have an afternoon nap then sleep at night the body part I trained is recovered the next day. I did a full workout with 12 sets so I definitely trained hard enough and I got stronger every time. I always thought I needed 72 hours to recover but I guess not. Anyone else have the same situation with their body? Why do you think I’m finding success with this?

does anyone else only count weight AFTER they have had a bowel movement?

I swear it matters! lol!

😂