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Made in gb
Last Remaining Whole C'Tan






How do!

So like many folks, lockdown has seen me get somewhat lardier and lazier than I’d like. Whilst I’ve never exactly been fit, my previous commute involved walking around 4K a day, which done 5 days a week added up. But with working from home, I’ve just not been doing pretty much any recognisable exercise.

To start addressing this, I’ve only gone and joined a gym. Not looking to get all super buff or at all fussed for being able to do marathons. It’s just I tend to respond well to structure, so having set days to go exercise is going to help. Currently it’s two half hours a week (Wednesday and Sunday). And it’s been going pretty well. Each session is preset on an app, and usually involves jogging or cycling, plus floor exercises. Don’t mind admitting I’m struggling with the flor exercises some, but trying and failing is better than not trying at all, eh! Plus they’re something I can work on at home, as you just need space rather than equipment. Stuff like sit-ups, shuffles and spiders and that. Though I did do 60 standing squats the other day.

And as someone who lives with depression (medicated and with good support) the post-exercise endorphins are pretty welcome!

I was wondering if other Dakkanauts are on a path to improved fitness? If so, what’s your plan been, and how is it going? Because it’s nice to have support and encouragement.

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Secretive Dark Angels Veteran






Good on you Doc.

I've been back training ever since gyms reopened, but I am bordering on the side of being a gym rat for many years now though mind so it certainly is a happier place for me and part of my routine (also medicated). I haven't been back to brazilian jiu jitsu yet as I have some nagging injuries I'm actually taking the time to sort out and I can't really train around them safely without making them flare up in those sessions.

I've got my strength back and have some goals to get stronger somewhat still, but I also now need to focus in on some conditioning also, I may look fairly athletic but I am very very heavy, too heavy actually (the jiu jitsu used to cover the conditioning).

I'd wholeheartedly advice to start ensuring you hit some fundamental strength based movements at least once a week for all of them (hip hinge, knee flexion, vertical and horizontal push and pulls) . They are not specific exercises but modes of movement so there are many different exercises that can cover those bases, a bodyweight squat covers knee flexion for example.

Also, putting on a little bit of muscle is good for the heart and the metabolism, so will help you to drop weight faster. You won't get huge unless you train and eat to get huge so I wouldn't worry too much about that.

Also a lack of base strength is a predictor of early mortality in individuals (people who untrained are less likely to have adequate leg strength and balance, thus more likely to fall over - quite a severe accident for elderly people as you can imagine).

This message was edited 2 times. Last update was at 2021/09/14 20:20:18


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Last Remaining Whole C'Tan






Other than my cardio, I’m in surprisingly good shape for someone who does all the things you’re not meant to.

But once the cardio is at a more satisfactory level, I will be looking at some weight training, mostly to change things up.

I’ve also bought a pushbike. I took it out for a spin on Sunday, and I need to properly adjust the saddle and handlebars. That done, I’ll be doing some pootling around up the woods opposite where I live. Not only does that help with cardio, but again it’s more exercise than I’ve been doing of late so is going to help with getting the weight off to.

I’m a big fella anyway at 6’2” and have always had a bigger build in terms of skellington. But at 17 Stone I can definitely spare a stone or two.

Plus the gym is a relatively meagre £25 a month, so it’s another thing for me to do with my time. I’ll likely never be a gym bunny doing all CrossFit and that, but three or four sessions a week sound doable, even if it’s just half an hour each. It’s also all those delicious endorphins. It’s just a glowy feeling of well-being, but well worth having!

I’m also just the wrong side of 40 now, so need to be cracking on with getting into better shape.

An example of tomorrow’s preset session? Warm up exercises (ankle circles, hip circles, marching on the spot), then it’s 4 sets of 4 minutes jogging between 4 and 8 kph, at various inclinations, followed by 3 sets of 20 reps walking lunges, 2 set of 1:00 reps of side to side shuffle, followed by 2 sets of 30 reps of medball up across, then cooldown.

I quite like how some of them are time based reps, rather than say “jog for 6k”. It’s a nice way to ease me into it and gradually build up fitness. Though I did forget my cooldown exercises after Sunday’s session, and my thighs felt it!

This message was edited 1 time. Last update was at 2021/09/14 20:47:57


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Stormin' Stompa






Thanks for sharing your experience Doc! The pandemic has made it a lot easier for me to get into an exercise routine even if gyms were closed because I got laid off from my previous work place I was able to actually have enough energy to do daily workouts unlike before (I had a total of 2 hours minimum for my work commute time, so I basically ate and hit the bed after coming back). Right now I'm doing 20-30 min jogs a day, twice if I can, followed by dumbell curls, planking, and sit ups. My sister is currently getting me started on stretches that I am fanastically horrible at (that's what you get for sitting most of the day).

But yeah, start off with strong cardio followed with some core/strength building and you'll start seeing the results quite soon. The other big thing to factor is diet. Be sure to have some type of recovery drink like whey protein mix after you're done a workout to help develop some of the muscles and avoid too many carbs/sugar in one day since it can easily reverse the gains you've made.
   
Made in gb
Wise Ethereal with Bodyguard







I tried an exercise bike when I lived in London, but could never get into the routine properly. However, we have a treadmill in the house now so morning routine is now 20mins of jogging while watching some random film on the tablet. The powered treadmill is super useful as it forces me to do stuff or I fall over.

I get so bored doing exercise!


Please excuse any spelling errors. I use a tablet frequently and software keyboards are a pain!

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Last Remaining Whole C'Tan






On the food side, I’m actually pretty well behaved. I’m into my home cooking, so I’m better able to manage any nasties that lurk in pre-prepared food.

I’m also working on reducing my drinking. Not only for health reasons, and reducing calorie intake, but also because when you can hold your drink, it just gets flipping expensive! It’s been pretty easy, as I’ve got a years worth of free gigs and the venue is just a few minutes walk - so less reason to go hang around in the pub. I live on my own, but like the hubub of being around people, so any alternative to pub helps!

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Ultramarine Master with Gauntlets of Macragge





Upstate, New York

Working from home has been bad for me.

It used to be I was better about portion control. I packed my lunch/snacks for the day, and that was it. I also walked laps on both my 15 minute breaks and half my lunch (so 45 min total) Things like runs to the printer, or to bug a coworker at their cube also added steps.

Now I just plant my rear in a chair and type away, snacks are just a quick jaunt into the kitchen, and I hobby over my breaks. Still walk half my lunch.

So more calories in, less calories out.

I did my big push to loose weight (around 50lb.) about 10 years ago. And I more-or-less keep it off. I did it mostly on the intake side, by getting rid of a lot of bad habits. Although I also started making a dedicated effort to get steps in. At the start it was about a mile a day, just easy walking. No gym time.

The most critical thing I think is awareness. Read boxes. Be aware of what a portion is, and what’s in it. Both nutrition and calories. Make sure you get the nutrients you need, cut the obvious crap out of your diet, and watch your portions. Even healthy stuff is bad in large volumes.

But don’t sweat the details. It’s OK to have drinks with your friends once and a while. Enjoy them, be happy, relax. And then maybe walk an extra mile or have one more salad to make up for it. Treats are fine, as long as they are not an everyday thing. Good for the mental health, which is important.

   
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Ye Lord of The End Times (and a good guy)





 Mad Doc Grotsnik wrote:

I was wondering if other Dakkanauts are on a path to improved fitness? If so, what’s your plan been, and how is it going? Because it’s nice to have support and encouragement.


Well I have been regular gym goer for years. And this year decided to really get rid of excess weight so apart from making sensible diet to begin with have been using VLC diet(very low caloerie. Basically limit calory intake to max 700kcal per day) and lost 26.5kg so far. ATM on my 3rd VLCD period(also least effective. Guess the closer I get to the regular weight the less even this crazy diet works. No longer 4kg/week like first 2 weeks in first stint Well not that I would like THAT fast...It was scary at time).

BTW I'm now sliiiightly under you in weight but also tad shorter.

Oh and money wise I pay 49€/month for my gym but as I basically do all my showering there(plus sauna!) my water expenses are super low I pay in advance 20€/month but each year I get nearly 200€ back based on my usage...

Looking forward to running more once my weight is bit more reasonable. Tried a bit on april but ankles didn't like that at ALL. Having lost bit over 10kg since then maybe I could try it again. I used to run quarter marathons when I was peak shape at 2014-2016 doing even 10km running in Japan when I was there. That was odd holiday plan Well not super serious event but ended up 38th out of 47 solo male runners at 55:05:95. 14/16 on my age bracked(25-34).

Ah the memories. Would like running yearly quarter marathon at my home town again.

This message was edited 3 times. Last update was at 2021/09/15 06:26:46


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Last Remaining Whole C'Tan






In terms of advice from experienced folks…

My thigh muscles really hurt after Sunday’s workout. They feel fine now, so going for another session as planned this evening.

But how much should I pushing myself in that regard? For instance, if my thigh muscles were still achey today, would it be best to put the next session off until they feel fine?

In terms of actually hurting them, I think it was the spin on my pushbike that did it. Saddle is currently too low, which caused my knees to rise up higher than they should.

But it’s the cool down time I need to figure out, as I want to get healthier, not injure myself.

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Purposeful Hammerhead Pilot




United States

I have always been bad about going to the gym, I don't like having my commute to the actual gym eat into my workout time.

So I have always either just done walks/runs, or the instanity video workout series.

At the start of the Pandemic I picked up Ring Fit Adventure for the Nintendo Switch. I cannot recommend this game enough for workouts at home. It's super engaging and a genuinely good workout if you put your mind to it.
   
Made in fi
Ye Lord of The End Times (and a good guy)





balmong7 wrote:
I have always been bad about going to the gym, I don't like having my commute to the actual gym eat into my workout time.


Guess I'm lucky. Gym I visit is pretty much literally between train station I use to get to/from work and home Does help quite a bit.

2021 painted/bought: 538/575 
   
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Last Remaining Whole C'Tan






Mine is up the top of town. I currently get the bus up, and walk back home. Mostly because there’s a well irritating hill. It’s an awkward mix of steep and long!

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Arch Magos w/ 4 Meg of RAM




United Kingdom

 Mad Doc Grotsnik wrote:
Mine is up the top of town. I currently get the bus up, and walk back home. Mostly because there’s a well irritating hill. It’s an awkward mix of steep and long!
I walk to work, but have to drive to the gym... I joined a 24-hour gym so I've no real excuse for not going - and it's always interesting to see how many other people are there overnight.


Automatically Appended Next Post:
 Mad Doc Grotsnik wrote:
But how much should I pushing myself in that regard? For instance, if my thigh muscles were still achey today, would it be best to put the next session off until they feel fine?
Listen to your body, and talk to a qualified PT. My knees are 90% shot (as are my Achilles) so I need to be very careful not to seriously injure myself. Taking an extra rest day is unlikely to kill you...

This message was edited 1 time. Last update was at 2021/09/15 11:56:27


 
   
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Speed Drybrushing





I've been trying to get into an exercise routine for years without much success.

I started out with that Couch to 5k thing, and I did pretty well, didn't quite get to 5k but I got close, but I kept picking up ankle and knee injuries, so I had to stop.

Then I moved to 'at home' exercises I found on the Internet, but I find it hard to do them regularly. I'll do well for a few weeks, then one morning I'm not feeling it so I'll skip a day, next thing I know it's been like 3 months since I did any.

One day I'll figure it out.

   
Made in gb
Last Remaining Whole C'Tan






Oh I definitely listen to my body. 41 years old, look early 30’s, still don’t pop, crack or go “oof” when sitting down!

For getting a rhythm going for exercise I do recommend a gym membership. Because once I’ve paid for something, I’m going to make use of it!

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Pyromaniac Hellhound Pilot






I had kind of a wakeup call when looking at some photos with my daughter and seeing that the buttons on my shirt had to really work to keep it together... and the number of chins was on the verge of getting bigger...

So I started to tackle this problem threefold
1. I started intervall fasting again. Something I did before and didn't find too hard. The basic idea is that you give your body at least 16 consecutive hours per day where it does not have to digest food/you don't eat. In my case I "just" leave out breakfast and lunch and only eat between 5 and 9 pm. It would be even better to eat in in the morning/lunch, but dinner is the meal we can have as a family so that's how I roll. It's not that I'm hungering, but starting again with it I realized how much "bad food" (sweets, chocolate, white bread, the occassional fast food) I tended to get on the side while at work. Now I get by on coffee, tea and now and then a juice until the afternoon, without much problem. I still get the occassional sweet or piece of cake, but it's much less.
2. I started to go for regular jogs with my wife again. Usually 3 times a week for an hour each. When I was younger I did a half marathon each year, would be cool to get back there
3. As it reopened I started going bouldering again (an hour per week), which is a pretty awesome workout. Half an hour and I'm already feeling as if I had jogged an hour. I hope to find the time to go two times a week again, lets see.

Besides I want to try and begin doing some pushups regularly again, but currently I forget it too often to call it regularly.

So far the success is pretty nice. I lost 5 kilos in two months, my shirts fit again and (most importantly) I feel much healthier and as others mentioned the endorphines also make happier.

~5750 build and painted 
   
Made in gb
Last Remaining Whole C'Tan






Nice to know I’m not the only one on the journey

Also…workout playlist for me. I’m a metal head, punk, new wave and power ballad fan, so mine are…

Where’s Captain Kirk - Spizzenergi
Virginia Plain - Spizzenergi
This Corrosion - Sisters of Mercy
Brunette Alicious - Shaka Ponk
Highway Star - Chicken Foot
Dancing With Myself - Billy Idol

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Terrifying Rhinox Rider




My thigh muscles really hurt after Sunday’s workout. They feel fine now, so going for another session as planned this evening.

But how much should I pushing myself in that regard? For instance, if my thigh muscles were still achey today, would it be best to put the next session off until they feel fine?


If the feeling is a gingerness mainly in the meatier portions of the front thigh, it sounds like something called DOMS and it’s a good thing.

For the most part it’s not helpful to get more than 24hrs recovery, especially with body weight workouts.

There are several thousand trainers out there filming beginner fitness YouTube videos as I type this. They’re just waiting for you.



   
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Last Remaining Whole C'Tan






Kinda like a twinge, and yeah predominantly in the meaty part.

Anyways, session three done. Managed all four reps of jogging back to back. Well, I say jogging. Even 7kph is pretty much a brisk pace for my longshanks. Still satisfied I took and required no breather.

Step lunges we a doddle. It call for alternating legs, and 20 reps, but it wasn’t clear if a rep is both legs or not.

Side to side shuffle and touch the floor took it out of me though. But hey, progress is progress.

Walk down hill wasn’t at all taxing, which given the relative battering my legs just took is satisfactory.

And that’s me until Sunday! Now to have a nice quiet pint, a read of my 2000AD and enjoy all those lovely endorphins!

Seriously. If there’s anyone reading this thinking “I could do with getting a bit healthier” but has gym anxiety? Give it a whirl. I’m a choncc and out of shape. And nobody cares at the gym. They’re there for the same reason as you are! I really wish I’d taken this road some time ago, but had the common misconception that gyms are full of the beautiful people who look down on people not in incredible shape. This stems from the media and indeed gym adverts (where they rarely show us tubbier folk making a change), but that’s not a realistic picture.

This message was edited 1 time. Last update was at 2021/09/15 17:16:26


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The Daemon Possessing Fulgrim's Body





Devon, UK

I think, when starting out, a little pain in the big muscles is pretty inevitable. But it's also potentially a sign that you aren't stretching/warming up/down enough.

I'd speak to someone qualified as to the specifics of what and how much, but to contrast, I've just started biking again after an 8 year gap, and outside of when I'm actually exerting myself l, my pain levels have been very low, despite how heavily cycling focuses on certain groups. I'm always careful how hard I push initially, and when I stop I'll walk around for a bit (15mins) before I sit down.

Surprisingly, the only place I've had any real discomfort was in my upper body, there's some long and/or steep descents where I live now compared to where I used to ride, and keeping yourself in the saddle pointing down is actually quite a good workout.

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Longtime Dakkanaut




 Azreal13 wrote:
I think, when starting out, a little pain in the big muscles is pretty inevitable. But it's also potentially a sign that you aren't stretching/warming up/down enough.


I've lifted at least 10,000 pounds of total volume every day this year and still get DOMs. In my experience it's a combination of tonnage and intensity, but larger muscles seem to suffer more. I don't know if there is any evidence that stretching/warming up or down does anything to relieve DOMs as that doesn't necessarily contribute to tissue repair. Doing lightweight/low-impact cardio to get blood flow to those areas might help, but again I don't know if that's just a broscience thing or if has any scientific support. Anecdotally it seems to help.

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The Daemon Possessing Fulgrim's Body





Devon, UK

Again, it's hard to divorce the "broscience" (good word for it) from proper medical facts, but MDG isn't doing any resistance outside of "floor exercises" (which I assume are various bodyweight based resistance routines.)

Now I'd always assumed DOMS was (again, maybe broscience, maybe assumption on my part, maybe actual medical fact) the micro tears that resistance training causes in the muscle fibres and the subsequent healing.

I guess if the resistance on the bike was quite high for Doc's experience/condition then it would fundamentally be the same as a very high number of reps at a low weight, which dovetails with your weight X intensity thinking?

Either way, I'm fairly sure that, aside from lacerations, increasing blood flow is generally a positive thing for most types of recovery!

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Longtime Dakkanaut




You can induce DOMs at probably any intensity level, but it's easier to do so at higher intensity levels and it's related your conditioning. If you force adaptation to greater volume over time then you could handle more than a beginner. My point was more that it never really goes away so long as you are actively pushing your limits. I think it tends to be worse for beginners because they don't know what their baseline is and can accidently surpass it dramatically. Once you know your body better and can adapt accordingly then you can almost dictate the DOMs you'll suffer.

I don't think cardio can really be compared to weight training. Cardio has more constant recruitment, even in comparison to high rep sets.

I think your definition of DOMs is correct. The function is somewhat odd however. If I deadlift I might feel it in my hamstrings, glutes, spinal erectors, but that's a "might". Without fail I feel it in my traps even though those are only being used as stabilizers.

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The Daemon Possessing Fulgrim's Body





Devon, UK

I guess our proportions and configuration are all slightly different, and where your traps are working harder to keep stable, someone else exerting themselves proportionally with the same lift and form might feel it more elsewhere.

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Last Remaining Whole C'Tan






Heheheheehhe. Erectors.

Childishness aside (which should require me to stop typing!), can we dial the jargon back a bit, and ideally not use abbreviations and acronyms?

As the founder of this thread, I want to take on board advice and pointers and wisdom. Because of course I do.

But I need more experienced gym goers to meet me a wee bit beyond half way, because I’m a (literal) massive NooB at this.

Let’s keep it accessible, please |

(Seriously not having a go at anyone. I genuinely want to pick up hints, tips, and learn from more experienced folk)

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The Daemon Possessing Fulgrim's Body





Devon, UK

Perhaps rather than asking people to dumb things down, people could just ask questions?

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Longtime Dakkanaut




Intensity is just a percentage of your 1-rep max, be it estimated or actual. If using an actual one, it's better to use one that's recent and even then I prefer to knock that down 10-20 pounds off for programming purposes. It's also not terribly useful for beginners are they can make such rapid progress as to render 1RM values moot within a couple of months.

For example I onced squatted X amount of weight, but due to quad tendonitis I stopped squatting. My best squat in the last year or so is like X-80 for 5 reps. For programming purposes I think I am using X-105 currently. I find that lifting in the 65-80% range drives long-term strength gains while 85%+ is helpful for peaking (acclimating the CNS to heavier loads) in order to attempt a new 1RM.

None of that is really pertinent until you exhaust linear progression though.

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Regular Dakkanaut




I found these a short while ago, their web site and free stuff have helped me get my enthusiasm for the gym back (havent joined or pain these guys yet) https://www.nerdfitness.com/

They seen as geeky as us lot so its less daunting!
   
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Ye Lord of The End Times (and a good guy)





 Mad Doc Grotsnik wrote:

Seriously. If there’s anyone reading this thinking “I could do with getting a bit healthier” but has gym anxiety? Give it a whirl. I’m a choncc and out of shape. And nobody cares at the gym. They’re there for the same reason as you are! I really wish I’d taken this road some time ago, but had the common misconception that gyms are full of the beautiful people who look down on people not in incredible shape. This stems from the media and indeed gym adverts (where they rarely show us tubbier folk making a change), but that’s not a realistic picture.


Yeh certainly there's share of guys/women fitting look description here but also plenty of opposite looking and either way never had negative comment nor seen anybody look at me oddly either.

Recently been getting compliments on my results though.

2021 painted/bought: 538/575 
   
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Longtime Dakkanaut




tneva82 wrote:
 Mad Doc Grotsnik wrote:

Seriously. If there’s anyone reading this thinking “I could do with getting a bit healthier” but has gym anxiety? Give it a whirl. I’m a choncc and out of shape. And nobody cares at the gym. They’re there for the same reason as you are! I really wish I’d taken this road some time ago, but had the common misconception that gyms are full of the beautiful people who look down on people not in incredible shape. This stems from the media and indeed gym adverts (where they rarely show us tubbier folk making a change), but that’s not a realistic picture.


Yeh certainly there's share of guys/women fitting look description here but also plenty of opposite looking and either way never had negative comment nor seen anybody look at me oddly either.

Recently been getting compliments on my results though.


I think bodybuilding and steroid use are more common in the United States than most other countries. I lift at home, but used to use commercial gyms. The last one I used had several obvious users (both male and female) and several were bikini, fitness, physique, etc competitors.

However, I haven't ever seen anyone ridicule or particularly care about anyone else unless they knew them. If you're extremely loud or otherwise obnoxious you might be noticed, but most people don't care. And don't curl in the squat rack.

The only way we can ever solve anything is to look in the mirror and find no enemy 
   
 
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