LOL.
I always lose count by midmorning at the latest.
My frequent hiking has its ups and downs.
I have two severely flattened arches which severely interfere with normal life. Knock yourselves out.
Step counters are good enough.
Doesn't have to be done all at once either. A half hour here, 20 minutes there, it adds up.
Good genes account for better long lasting health than anything.
But after that exercise is probably the next best thing.
It cost a bit more to get in to cycling but it is less taxing on your joints.
wandering — good idea!
Did you wander for 10,000 steps a day? Asking for a friend.
The most efficient way to get your steps in is to walk uphill both ways. It’s really hard, but my dad swore by this.
Freegards
A dog to wake me up and make sure I do it every morning and StepsApp. 10000 steps is about 4 miles.
Perfect alibi
1 Timothy 4:8 King James Version
“For bodily exercise profiteth little:......”
I believe the correct number of necessary steps is 10,723.
My body tells me when I have walked enough steps in one day.
I don’t pay much attention to how many steps I’ve taken
Are they trying to "norm" exercise intensity for every body type and every length of stride?
Gonna be good for the hip and knee replacement doctors.
Getting lots more people walking themselves into overuse injury or tears is great biz for medical/surgical
I know lots of people, elderly especially, so foolish to do this.
Not just walking but pickle ball injuries on the rise, golfers, tennis, etc, crazy how foolish people are to over do and not round out their wellness or fun with proper flexibility to have healthy muscle, instead of screaming/torn tendons.
The spirit of addiction is huge in some and they don’t care to address it. Instead they are proud as they recount their surgical repairs for self made injuries.
.
Muscles burn fat.
No muscle mass, no engine to burn fat.
Progressive strength training
Establish a baseline of your strength in various muscle groups.
Begin with pyramid sets to establish baseline;
Set 1 Low weight, high reps (30+)
Set 2 increase weight [#] to what you can do 15-18 reps [R]
Set 3 increase # to what you can do 7-10R
Set 4 increase # to what you can 5-7R
Set 5 repeat set 4
Take written notes so to remember your numbers, because you need to remember what you did last time. It’s progressive strength training and you want to monitor your progress.
The goal is to increase reps, until they get to high and then you add weight to start again with lower reps.
Rest 90 seconds between sets, by walking, never sitting
Do this routine for three weeks
Rest every other day with a good night’s sleep.
The first cycle, work out three days and rest two. For instance, M,W,F gym, weekend rest, M,W,F gym, S,S rest.
During this time, in one of your weekend days, walk 20 minutes in one direction, then return 20 walk back home.
Recognize over training symptoms...EXTRENE fatigue irritability, restless sleep...then take two days off.
Rotate muscle groups
Day1 Chest/quads
Day2 rest
Day3 Back/hammies
Day4 rest
Day5 Shoulder/forearms
Day6 rest
Day7 Arms/calfs
Day8 rest
Repeat pyramid cycle at LEAST 4-5 times before moving to the next step.
What will result;
~ 3 weeks your clothes will fit better. You may not lose weight on the scale, but actually gain 1-3#, but the clothes are the proof of progress. You’re actually gaining muscle while losing fat. Muscle is more sense than fat. Exchanging goo for gold
~ 7weeks you will begin to see new muscle bumps 👀 as the fat is burning and muscle is growing and being revealed. Now the weight loss really begins.
~ 12 weeks you’ll have developed these new habits
Step two. I call the 4/20 workout.
This will begin muscle confusion and overload the muscles. You will sweat during these gym days and burn >400 kcal each day.
Same rotating days of muscle groups and rest.
Goal is four sets of 15-20 reps.
ONE minute of easy walking around rest between sets.
WRITE down your numbers for reference.
12 is too few, 20 is too many, 15 is ideal. When you can do 20R, add weight and go back to 12R.
Do 4/20 for three to four cycles.
Step three I call 3/8 lifting
You’ll do three to four sets of 6-8 reps
For big muscle groups like chest and squats, four sets. For isolated muscles like biceps, three sets
When you can do sets of 9R, add weight and start over with sets of six reps.
Do this step for two weeks, then go back to the 4/20 routine for one week.
Step 4 reverse pyramids.
These capitalize on your new strength and use it when you’re strongest by going to your personal best/personal record early in the workout.
(Let’s assume, as an example for simple math, your personal record [PR] on a flat bench press is 100#/5r)
Set 1 1/2 of your PR for 10R (1/2 of 100# is 50#)
Set 2 full pr (100#) 5-7r
Set 3 pr minus 10% (90#) 7-9r
Set 4 pr minus 20% (80#) 9-11r
ONE Minute easy walking rest between sets
When your reps get higher than the ranges given, add weight and begin the cycle again. The increased reps will begin to be seen in set 4, then 4&3.
The reverse pyramid days are when you REALLY can see your strength gains!
Fromm here forward, rotate workouts, maybe like this;
4/20
4/20
3/8
Reverse pyramid
4/20
3/8
...just mix it up.
If you don’t take notes, you’ll not remember what you did last time and can’t track progress to see the results and push for those extra reps and weight.
Sleep and rest
Muscles are micro-torn when lifting but repair and grow on rest days. Rest is as important as the gym. COMPLETELY dark, quiet bedroom and maybe melatonin before bed.
Diet; YOU CAN’T OUT WORK A BAD DIET.
PERIOD!
*Know for basal metabolic rate(BMR)..how many calories doess your body need every day, based on age, height, weight,exercise level and goal? There are online tools to calculate this.
*RULE!! —> 3,500 calories = one pound
Burn 3,500 more than you eat, lose one pound.
Eat 3,500 more than you burn, gain one pound.
(Example; three scenarios...
1 if your BMR is 2,000 cal/day and you eat 2,500/ day, that’s 500 excess calories and in 7 short days, you gain one pound. 500*7 = 3,500
2 However, if your BMR is 2000/day, you eat 2,000/day AND burn 500 taxes calories/day, you lose one pound in 7 short days.
3 if your BMR is 2000/day, you eat ONLY 1,800/day AND burn 500 excess calories/day you lose one pound in 5 short days
FEED your muscles. They need protein. LOTS of protein!
There are good protein calculators online for weight training. You need MUCH more than you might think.
Eggs, fish, meat, beans/rice, protein shakes (make them yourself add a raw egg or two...you won’t even taste them) all are good sources.
There are no “cheat days”. Call them feast days and if you’re disciplined you can have a couple each week. You can reward yourself. It’s not a cheat. I had a blueberry pie and ice cream with no guilt last night.
Alcohol is calories and must be factored into diet considerations. Sugar is calories. Fake sugar is toxic asks your body treats it JUST like real sugar.
Summary. Muscles burn fat. More muscle, more ability to burn fat.
If you need help getting started, get a trainer who is in good shape. “Those who can, do. Those who can’t, teach” the trainer should be “doing”. You shouldn’t need the trainer for more than a couple months to learn form, protect from injury and to learn basic weight lifting exercises.
“Fitnus” has easy to understand,12 (or so) page workout flip charts, which you can buy from Amazon that show exercises for muscle groups.
Three exercises for each muscle group that you’re working each day, plus 2-3 sets of core exercises each gym day. 45-60 minutes of personal challenge and rewarding results in mere weeks.
Today is shoulder day.
Men, progressive strength training, continually pushing your body to be stronger has man-benefits, which I will not elaborate upon in a family friendly forum =)
Best wishes to all