If you’re one of the fitness enthusiasts who work out with kettlebells, then this post will be useful for you. I’ve created a 12 Week Kettlebell Program (with PDF) that you can use to build muscles at home as well as in the gym.
I was listening to an Andrew Schulz podcast where Andrew Huberman was the guest. He said the there were some PDF’s on his website but I can’t seem to find them. Maybe I’m just clicking the wrong stuff but I cannot find these PDFs. Can anyone help me find them?
How do you bounce back to fitness after a bad mental health day/week/month/year?
Context: I'm ADHD, ASD, have C-PTSD, and dealing with grief (unexpected mom loss a year ago). I’ve always experienced brief lows, a few days here or there, sometimes the week before my period, but for the most part it was fairly manageable. Brief enough to know fitness loss was minimal and I could jump back into activity without issue. Then the pandemic hit (loss of routine, regular activity, and external support system), my mom died unexpectedly (hello grief), and suddenly the lows are lower, stretch from days to weeks, and I’m up 30 lbs (13.61 kg) since March 2020. Given that I’m coming out of another dark spot now, I’m trying to do future me a favor by anticipating this next time, because oh boy, it absolutely SUCKS to be coming out of an episode, only to realize you completely dismissed your fitness goals and nutrition for the last 2-6 days/weeks/months. To be be clear, this is not a “how do I fix my depression?” post. Rather, “know thy self,” and I know myself well enough, to know intermittent depressive episodes are a part of my life, so TLDR; I’m looking for help on how to return to fitness goals after a depressive low. — Wasn’t sure where to post this, but xxfitnesss seemed like a good place to start, apologies if this isn’t the right sub! — edit: spehling and wurds
I mentally debated about whether or not to post this because the rules don't say anything about art BUT, i'm here now: i made a digitalised version of Authur the Autism Turtle ™ I wanna make memes with him. But first, which color scheme fits the most?
Going through a rough period, and between that and a job where I sit at a desk for 8+ hours a day, it's taking a toll on my physical and mental health. It's clear I need to change something and get onto a different path, as this one does not lead anywhere good. I'm a dad in his mid 40's (6'1" 190 lbs) who has stayed in basic 'meh' level shape. In my early 30's I did Mark Rippetoe's Starting Strength barbell program (squats, press, deadlifts, bench) and made some nice gains there. However, I quickly plateaued, and it was clear that unless I started eating bulk clean foods, downing protein, and sleeping 8+ hours a night my lifts were just not going to really improve much beyond that. While I felt incredible compared to where I had started, it was hard to stay motivated once progress stopped. Life got busy and eventually got out of it and gains were lost. I'm struggling now between deciding if I should try powerlifting again (even though I'm quite a bit older now) or if there is better bang for the buck and general fitness improvements to be made in other areas such as cardio, weight machines, etc. People I know that are super into cardio tell me that once you get over the initial beginner's hump, you will start to feel amazing and the improvement in your overall mood and wellbeing will be drastic. My only goal is to improve my mental health, feel more confident, and improve my general level of health/fitness. While powerlifting is appealing, I know being a pretty average human, that I'm not going to be able to religiously sleep and eat as is required to continue to make gains. I can see myself getting to the same spot where I make some nice initial gains and then plateau. And honestly walking into a powerlifting gym in my mid-40's and out of shape feels a little intimidating. Not sure if this is a valid concern? I'm starting to wonder if given my goals of better mental health and general fitness, it makes more sense to explore a mix of cardio, weight machines, and calisthenics at a regular gym instead of a powerlifting gym? Any advice, individual experiences, or insights that you can offer would be appreciated.
Wanting to switch to Keto mainly for mitochondrial biogenesis and mental clarity. At the same time my fitness goals are to gain a considerable amount of lean mass.
Hey all, Im struggling with the idea of keto as I have made it a mission to avoid cheese, dairy, heavy creams, etc while on a normal diet. However i think that the perspective shift is starting to occur and that I can think of Keto in the confines of 'how would eating this much fat' affect me on my current diet and state of my metabolism. I would like some advice on if it is possible to gain weight on the Keto diet, and how to utilize carbs when my daily activities include intense strength training. I am worried this diet is centered around fat loss and if im looking to gain weight it may not be the right move.
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