Mildly fit people in GV, what's your fitness regime?
I'm a fitness chaser who can't control what I eat. So I do okay. I want to restart my fitness journey but a bit structured this time. So what's your fitness regime that I can jump into?
Also what's your opinion on fitness tracker? I have my eye on Garmin watches but worried about their support.
Talking product sense with Ridhi
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35M
Pretty fit and the last body checkup showed everything is within range
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gym 4 days a week. Not messing around here, I’ve been working out with the same trainer for 5 years
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1.5 scoops of protein shake post workout
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no meditation/yoga/pranayam because I find it immensely boring
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no sugar with tea/coffee. Skip breakfast. 2 rotis and chicken for lunch. 2 rotis dal and chicken for dinner. I’m a south Indian so rice once in a while is a must
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full day fast once a month
Now I have a decent body and super proud of it
Good luck homie
Impressive. But isn't breakfast a must? Isn't that supposed to be the biggest meal of the day?
I would like to answer. It depends what your goal is. If your goal is to lose fat and gain muscle, you have to be in a caloric deficit diet.
So you have to manage your eating schedule accordingly.
I am in the cutting(Caloric deficit) phase right now and i also skip breakfast as i have to eat before the gym in the evening. It depends upon your goal.
Exercises
- 4X gym per week, strength training
- 10k steps daily
- Full body stretches + abs - 2X per week
Food
- I pre-plan, measure and track all my meals.
- 80% whole foods (home cooked & uprocessed)
- 140g protein/day
- 2 servings of fruits and veggies each day 5, 5G sugar free dark chocolate as occasional treat
- Avoid fried/sugary foods
- Limit caffeine
- No alcohol, smoking
Recovery
- 8 hrs of avg sleep
- Deep tissue massage 1X a month
- Swimming 2X a week
How is your experience with deep tissue massage? Reason for using it?
It has been great for me to help with muscle soreness and improve flexibility. I do bunch of dumb stuff by pushing my limits sometimes. As a result, I have had issues with stiff muscles before. This helps me negate that and stay consistent in an injury free manner.
28F
Fit, healthy and happy.
- Replaced dinner with rainbow veggie salad
- Reduced junk and sugar intake.
- 10 mins meditation and journaling as soon as I wake up and before I go to sleep.
- Consuming 3 litres of water a day
- Walk 10k steps everyday.
- Doing pilates atleast 4 days in a week
This is the routine I'm able to follow and be consistent with. This works wonders for me.
All the best to you!!
Kudos to you! And what's a rainbow veggie salad?
Rainbow veggie salad is nothing but vegetable salad with a lot of colourful veggies...
Gym 5-6 days in a week. I follow the push, pull, and legs regime. Junk food once in 12-15 days. Most of the time home cooked food. Very less consumption of processed food. 7-8k steps daily. Above 100 gm of protein consumption Daily.
6 days a week? Champ!
33M.
- 5 days a week weight training - 30 Mins.
- 3 km run.
- Intermittent Fasting of 16:8
- No sugar. Black coffee only.
- 10 eggs a day. One apple a day.
- Lots of water.
- Calorie Deficit Diet.
42 M
Exercise (5:30 am)
- 3-4 days workout (subscribed during covid to this program called sohfit)
- Once a week run 5-7 kms
- 2 times a week yoga
- Try to aim for a walk in the evening in addition manage it twice or thrice a week
Food
- Mostly salads for lunch on weekdays ( wife comes up with amazing stuff)
- 2-3 days intermittent fasting (skip breakfast) other days millet based breakfast
- Weekends completely let go (2-3 meals out, drink sessions)
- Trying to cut out desserts (weakness) 4 times a week
- Coffee post breakfast (black)
Oh and rice, wheat, maida is banned at home (all rotis made of millet based aata) Zero sugar (the desserts though negate that)
It's inspiring that you're keeping up with your fitness even in the 40s. Even in my early 30s, I find it hard to make time. Kudos to you!
6x Surya Namaskar every morning, followed by some asana, pranayama and meditation. Relatively more peaceful, spiritual, and have developed more self control.
I used to be in professional weightlifting. Iron routine grew too taxing for my nervous system to continue with usual IT work. Meditation has helped develop some control over thoughts, actions, and sensual pleasures.
Moving from weightlifting to yoga? That's not very common.
30+ age, started taking this a lot more seriously
Strength Training, 4x weekly, only mornings + 1 day on core and cardio + Once a week 5km run/ football/ squash/ dancing for active recovery
Stopped counting calories and macros, but strictly follow few diet non-negotiable such as Oats and eggs for breakfast only (breakfast cheating allowed only on weekend), 1 scoop protein only on workout days, drink coffee only if I need it otherwise 1 cup of green tea daily (never after 5pm), 70-30 ratio between consumption of plant based and meat protein, mostly aim for fish for white meat but end up eating chicken and eggs, once a month red meat, daily 1 portion of fruits and vegetables, no sugar and no white flour, occasional kachra for evening snacks - my brain needs the carb through the rigors of the work day
Weekends cheat day- Alcohol, tobacco everything allowed, try to maintain moderation
Slowly starting to realize and see it for myself that most benefits comes from diet than the exercises, so watching what I eat has become the rule now
Push Pull Legs 6 days a week. 350g of chicken with 2 rotis and 1.5cup of rice at night, 2 scoops of whey in the evening, 5g of creatine post dinner. I eat 2 rotis, and any curry or dal cooked at home for lunch. This is the routine I follow 90% of the time. Sometimes I cheat on my meals. Rarely skip workouts. My strength is shooting up and I’m making gainzzz