I choose pain

[searcher]

Taking a break?

 

[Goldhedge]

Well, I appreciate the kind words and spirit...but the truth is, it was not my choice. It was a combination of my work requirements and various injuries, on top of age and genetics.

Every job, every career, has its hidden limitations. Someone can be a brilliant financial planner, a man who can make the numbers sing...but if he's got a personality like battery-acid, he's not going to be a great manager, and probably not an effective CEO.

Someone can run a great towing and roadside-assistance company, but unless he knows how to play the political grift game, he's not going to get access to police summons to accidents and impounds. FAIL.

Railroading...it was safety, equipment operation, practical physics, discipline. But what made it, was how well a person could live, over decades, on poor food, irregular sleep, almost no exercise. I didn't fully understand that, and what I did, I thought I could shrug off. I'd worked swing-shift and dealt with MidWatch in the Navv...nolo problemo.

I thought. Year by year my fitness went, my gut grew, my metabolic issues accelerated. By the time I understood what was happening, why it was happening, I was in the system too deep to leave, and forfeit my pension.

Now I am trying to get out. Torn rotator cuffs and bulging and herniated discs are not issues of willpower. Diet modification continues apace, and if I can judge by how my trousers fit, I'm winning...but I have the old-geezer profile now, the belly bloat that won't go. Another new-to-me feature.

I can no more wish it away than someone can will himself out of a wheelchair. I do what I can, and I keep on trying; but the last shoulder incident came FROM the PT session, an exercise I was doing under supervision.

Peace. God bless us every one.

I read that if one eats sardines for breakfast/lunch/dinner for 3 days straight it puts the body in a keto mode where it starts consuming its own fat stores.

I started making sourdough bread about 3 years ago. Wheat, water, salt. It's all we eat these days. It's the 'staff of life'! It's given me a "wheat belly", but not too big. A couple of lbs is all. I started a new regimen of not eating anything after 7pm. Been pretty good about sticking to that and my weight has dropped from 160 to around 157. Hoping to get to 155 which is where I've been for decades except after covid I hit 145. Lost muscle mass during that episode of life.

This July I'll be in Tampa at the National Veterans Golden Age Games competing with about 1200 veterans. My first was last year in Memphis (it's a real shit hole IMO) and my partner and I took gold in pickleball in the 65+ age group. I'll turn 74 end of June so I had to play down to his age group. So, this year it's in Tampa and we hope to do it again... take the gold!

As for exercise, it's mostly pickleball 3x a week and walking 2 miles with the wife every so often. More so since she's off work (school) for the Summer. Stretching also helps keep me fit.

 

[Goldhedge]

Oh it certainly is connected. The ear drops with peroxide help me breath through the nose almost immediately. Takes a bit of time to get into the ear but as it does and i focus on trying to breath though my nose (one side almost always clogged) it starts bubbling more and clears up the sinus pretty quickly.

Only problem I've had with peroxide in the ear is earwax swells up and clogs hearing.

 

[Voodoo]

The peroxide should help clear the wax as well.

 

[Goldhedge]

The peroxide should help clear the wax as well.

My experience is it foams up like "The Good Stuff" and blocks the canal. I have deep ear canals which hold water for days when I swim unless earplugs are used.

 

[pmbug]

Taking a break?

I wanted to do my workout yesterday, but real life said no. I had to take care of some things and it took the entire morning. I was also busy in the afternoon, so I didn't get the whole routine in. I managed to get an 8 count on the active dead hang in, but no abs routine and I only walked for 20 minutes (outside) instead of an hour on the treadmill.

I forgot to mention - Nurse weighed me when I visited the doc. I lost 8 pounds since the last time I saw the doc (about 3 weeks I think). I went from 180 to 172.

 

[pmbug]

Pain report

Today I started with the modified Epley maneuvers on both right and left side. I honestly couldn't really tell if the maneuver was doing anything. Every step of the maneuver is supposed to be held for 30 seconds and I didn't notice anything wonky throughout.

Crucifix Crunch - Breezed through first set and abs didn't even notice until the last rep. Starting with set 2, I switched from breathing to match the exercise to exercising to match the breathing. I maintained a steady breathing pattern and continued the crunches completely and smoothly without stopping. Sets two and three were done as a single fluid motion (each - I rested between them). It felt good.

Core hold series (resting after every form)
Form 1 - I started with amazing form. Not only my shoulders but all of my upper back off the floor. 30 breath count, but it seemed like with every breath my upper back lowered. By the time I finished, I was back to just my shoulders off the ground. Still it felt good and wasn't the Herculean struggle that I experienced when I first started attempting this.
Form 2 - Not sure I got my shoulders off the ground, but I made it 30 breaths and managed to keep my lower back from arching. I'll count it as a win.
Form 3 - Shoulders definitely not off the ground, but I maintained a controlled scissor kick throughout and made it to 30 breaths. Every time I felt my lower back start to arch, I squeezed harder on the abs and got it back flat on the ground. It wasn't really a hard struggle today. Awesome.

I sat up after the core hold series and rested a good bit before attempting the side planks.

Side Planks - I got into right face position and cranked out 10 planks fairly easily. I probably could have done more, but didn't want to push it today. I had zero problems with balance or dizziness. Maybe the Epley maneuver helped? I went to left face and did 10 planks easily.

Active dead hang - I decided I wanted to push to 10 breaths today. I grab the bar, engage the back and start to hang and immediately my left hand starts screaming pain. I'm not sure what I did wrong with my grip, but I stop at 3 breaths, adjust my grip and start again and push it to 7 breaths. I felt dead and satisfied at the same time.

 

[Goldhedge]

I managed to get an 8 count on the active dead hang in,

what, or where is the bar? Something you installed?

 

[pmbug]

what, or where is the bar? Something you installed?

I have a couple of those bars that install on door frames that I've used for decades, but my father gave me a free standing chin/pull up and dip bar stand a little over a year ago or so when I first started having back issues. I'm using the free standing bar for the active dead hangs.

Door frame bar looks like this one:

https://www.amazon.com/Ally-Peaks-Thickened-Multi-Grip-Strength/dp/B08MY13HYC/ref=sxin_18_pa_sp_search_thematic_sspa

Free standing bar looks like this one:

https://www.amazon.com/SogesPower-Adjustable-Strength-Training-SPPS-BB005/dp/B0812ZWLNB/ref=sxin_17_pa_sp_search_thematic_sspa

 

[Goldhedge]

Free standing looks much safer... I've seen YT videos of people crashing with the door frame units...

 

[nickndfl]

 

[pmbug]

Pain report

I started with the Epley maneuver for my inner ears again today. Again I couldn't tell if it was doing anything.

Crucifix Crunch - Today was a bit different from normal. I did all sets with the exercise to match a steady breath non-stop fluid motion. My abs started feeling fatigued mid way through the first set. Half way through set 2, my mind wanted to quit, but I didn't relent. I pushed through and finished set 3 as well. Abs were not happy. I took a good long rest before starting the core hold series.

Core hold series (resting after every form)
Form 1 - I again started with amazing form. Not only my shoulders but all of my upper back off the floor. 30 breath count again and I managed to keep the upper back off of the ground a bit longer than yesterday. I noticed my breathing change at about the 18 count though (breathing harder).
Form 2 - Shoulders definitely not off the ground, but I made it 30 breaths and managed to keep my lower back from arching again. Seemed a bit easier than yesterday
Form 3 - Shoulders definitely not off the ground. I hit the wall at 15 breaths and stopped. I couldn't even feel my abs working while doing this one which was very odd.

I sat up after the core hold series and rested a good bit before attempting the side planks.

Side Planks - I got into right face position and cranked out 10 planks with some wobbly form (not balance/dizziness - just poor form). I went to left face and did 10 planks easily (good form). I don't feel my obliques working when I'm doing the planks, but when I rest after I finish, the obliques announce themselves with some minor complaints, so it seems to be working.

Active dead hang - I at 6 breaths, my hands were screaming at me to quit. I defiantly decided to go until failure and pushed. Pushed for 1 more breath. lol. My hands/grip could not take any more. I do think these dead hangs are helping keep my spine aligned. I am noticing less popping in the back when I move/stretch my back during the day.

 

[pmbug]

I failed to do my workout Saturday (mowed the yard instead) and Sunday (busy with other things).

Pain report

Crucifix Crunch - Was going through the motions of the first set and couldn't even tell if I was doing it right as my abs were not complaining. Until the very end of the set anyway. Abs complaints ramped up pretty quickly through sets two and three, but it was still easy to complete the sets with great form.

Core hold series (resting after each form)
Form 1 - Great form (shoulders off the ground) and made it to 30 breaths, but it took mental effort to not quit. Two off days Sat & Sun hurt.
Form 2 - Shoulders not quite off the ground, but lower back firmly flat. I only made it to 15 breaths. Pain.
Form 3 - Same as last - kept eyes closed to mentally focus on keeping the lower back flat. I made it to 25 breaths. Pain.

Side planks - facing right first again the weakest. Today I was very stable and no joint popping. Made it to 10 though it was a bit rushed/sloppy. Left facing went smoother.

Active dead hang - Made it to 9 breaths today. I'm not sure what gave out first - my grip (left hand especially) or back. I moved my head on breath 8 and felt a huge pop in my lower neck/upper back as the bones got into alignment.

Oof. Missing a couple days is very noticeable.

 

[Goldhedge]

Think of you Bug

 

[pmbug]

I actually have a pair of straps like that somewhere. Bought them years ago for the door frame bars. I have no idea where I put them though.

 

[pmbug]

Pain report

Crucifix Crunch - First set of 15 felt like a warm up. Muscles hardly noticed that I was exercising. Sets 2 and 3 felt like exercise, but a mild one. Abs only mildly sore.

Core hold series (resting after every form)
Form 1 - I started out with almost my entire back off the ground and held it for an amazing 15 breaths before the back fell to the ground, but the shoulders remained off the ground through the rest of the breaths to 30. It felt awesome.
Form 2 - With the hands in I surrender pose, the difficulty is much higher in getting shoulders off the ground. I was not successful in attaining that, but I did make it a full 30 breaths today.
Form 3 - Today was a struggle to keep the lower back on the floor (not to arch up). I wanted to push to 30 breaths, but my body gave out at 25 breaths.

Side planks - Today I was focused on doing these slowly with good form. Right face went much better today - stable and controlled. I wanted to push to 15 reps, but only made it to 14. Left face went to 14 much easier, but I'm not sure how many more reps I could have done if I had pushed. I think the difference between my right and left isn't that much.

Active dead hangs - Got a good grip, let the weight off my legs, engaged the back and made it to 20 breaths! My lower neck/upper back popped again today after 2 breaths. My back could have gone longer. It was my grip/hands that forced me to stop. It felt amazing.

 

[pmbug]

Pain report

Crucifix Crunch - Muscles didn't feel any effort until mid way through the second set. It's getting easier.

Core hold series (resting after every form)
Form 1 - Much like yesterday, entire back off the ground until breath 16. Finished the rest of the 30 breaths with shoulders off the ground.
Form 2 - With shoulders on the ground, I made it to 30 breaths, however, it was a struggle. At 20 breaths, I mentally wanted to quit. I pushed. At 25 breaths, my lower back started arching and it took extreme effort (with eyes closed) to keep the back flat on the floor. I barely made it to 30 today.
Form 3 - With shoulders on the ground, I made it to 30 breaths. Lower back stayed flat on the ground with less effort than Form 2, but it was again a struggle to make it to 30 breaths.

Side planks - Facing right, moving slowly and deliberately, I did 15 reps. Maybe could have pushed for more, but I was satisfied with 15 for today. Left face went smoothly as always.

Active dead hangs - No spinal popping today. Made it to 12 breaths before my grip failed.

 

[pmbug]

Pain report

Crucifix Crunch - 3 reps of 15. Great form. Easy

Core hold series (resting after every form)
Form 1 - Much like yesterday, started with back off the ground until the 15th breath. Finished to 30 breaths with shoulders off the ground, but back flat.
Form 2 - Shoulders off the ground for the most part, made it to 30 breaths, but lower back started arching around breath 22 or so and I couldn't get it back flat.
Form 3 - I'm not even sure about the shoulders today. It took all my concentration to push to 30 breaths while keeping the lower back from arching, which it did to spite me after about 10 breaths.

Core hold series seemed much harder today.

Side planks - Same as yesterday, except I only did 10 reps each side. Today, I didn't think I could push to 15.

Active dead hang - Lower neck popped again today. Made it to 12 breaths before left hand grip gave out.

 

[Goldhedge]

This was informative!

What 3 Minutes Every Morning Does to YOUR Hips, Spine, and Grip​

CHAPTERS
0:00 - Introduction
1:04 - The Physics of Signal Deprivation
2:16 - Seven Ancestral Movements
6:00 - The Squat — Feeding Your Hip Cartilage
8:45 - The Carry — Your Full-Body Kinetic Chain
13:35 - The Climb — The Missing Vertical Pull
17:10 - All Seven Signals — What Modern Life Erased
19:56 - Why It Gets Worse After 45
22:15 - How Tissues Respond — The Timeline
24:12 - The 3-Minute Morning Protocol

 

[Goldhedge]

Crucifix Crunch - 3 reps of 15. Great form. Easy

You got them 6-pack abs yet??

 

[pmbug]

You got them 6-pack abs yet??

Pretty much! Can't see them if I relax the abs, but can see clearly when I tighten them.

 

[pmbug]

Pain report

I did't workout Friday (did yard work instead) or Saturday (just lazy!). Two days off again and I felt the pain today...

Crucifix Crunch - Started feeling it in the first set. Second set felt like a workout. By the end of the 3rd set, I was mentally ready to quit. I'm not sure if I would have finished a 4th set had I tried.

Core hold series (resting before every set)
Form 1 - Kept the back off the ground until breath 12 to 14. I kind of lost track. I caught zen like second wind somewhere around breath 20 and felt like I could have held the pose (with back on the floor, but shoulders off) forever (enduring pain but not close to muscle failure). I stopped at 30 breaths.
Form 2 - I managed to keep my shoulders off the floor and go for 30 breaths. I had to push through the mental "I want to quit" wall though. This one was tough.
Form 3 - I again kept my shoulders off the floor and go for a full 30 breaths. I only had minor struggles after breath 25 or so with the lower back starting to arch up (and I was able to correct).

It was super painful, but I managed to have a really good session.

Side planks - Did 15 reps both sides. Right facing was again the weakest link.

Active dead hang - I pushed to a full 15 breaths today. Both hands/grips barely made it. Back muscles didn't even feel strained.

 

[pmbug]

Pain report

I missed the last two days. My convenient work out window was commandeered by stuff I needed to do.

Crucifix Crunch - Started feeling it mid way through 2nd set. By the end of the 3rd set, I was feeling like I was near exhaustion.

Core hold series (resting before every set)
Form 1 - I really pushed today, and held my back off the ground until breath 18. It took extreme effort to get there from breath 15. Finished the rest of the 30 breath count with shoulders off the ground.
Form 2 - 30 breaths. Shoulders off the ground. Lower back flat on the ground. I was struggling near the end to keep it together.
Form 3 - Easier than Form 2. I imagine myself swimming as I'm kicking in slow, controlled movements. Lower back stayed on the floor relatively easy today.

Side planks - Today these felt super stable/balanced. I pushed to 20 reps each side and was limited mostly by the shoulder that supporting my weight (each side).

Active dead hang - Only made it to 10 breaths today. It felt like everything failed all at once at breath 10 - mind, grip, back all gave out at the same time.

 

[Joe King]

My issue is positional vertigo in the left ear. She gave me a handout explaining how to do a "modified Epley maneuver" exercise that should reset the crystals/fluid in the inner ear and resolve the vertigo issue

Wow, was reading through the thread and my first thought upon reading about your dizziness was to respond suggesting an Epley's maneuver.

Was glad to see your doc thought the same.

My experience is it foams up like "The Good Stuff" and blocks the canal. I have deep ear canals which hold water for days when I swim unless earplugs are used.

Everyone's are relatively deep.

Try an ear spoon. They work great.

I started with the Epley maneuver for my inner ears again today. Again I couldn't tell if it was doing anything.

When I've done the maneuver, it always gives me a weird swimmy sensation.

Active dead hang - Only made it to 10 breaths today

Sorry, but didn't watch the vid. Are those ten regular breaths? Or breathing slowly? Or....?
How long we talkin'?

 

[pmbug]

10 breaths as they come. It's hard to regulate/control the breath when you are straining with fatigued muscles.

 

[pmbug]

Pain report

Oof - missed the last two days as my mornings (my optimal window of opportunity) were busy. Today I mowed the yard at daybreak and was already tired and sweaty before resting a bit and then getting after it.

Crucifix Crunch - 3 sets of 15 went pretty easy.

Core hold series (resting after every set)
Form 1 - It was a supreme struggle to keep the back off the floor until breath 15. I reach the point of failure and could feel the muscles release as my back came to the floor but I couldn't force them to engage further. I finished the form with shoulders off the ground and it was actually really easy, peaceful and zen like. I could have continued in that position for much longer, but I stopped.
Form 2 - Shoulders off the ground, my muscles made 30 breaths relatively easy, but I really struggled with the mental toughness. I had to keep pushing myself to continue. Lower back stayed flat the whole time without any struggle.
Form 3 - Shoulders off the ground, this is easier than form 2 now. Lower back started wanting to arch around breath 25 or so, but I bore down with the abs and kept it flat on the floor. 30 breaths done.

Side planks - I took care to make sure that my form was good today - chest, but legs straight as a plank. Did 15 reps facing right and my shoulder was complaining more than my obliques. Did 15 reps on facing left to balance and my form got a bit sloppy after rep 10 or so. I think I was just mentally ready to be done.

Active dead hang - Back felt really strong today. Made it to 15 controlled breaths before my grip gave out.

 

[pmbug]

Pain report

Crucifix Crunch - I felt the pain mid way through the second set. Finished 3 sets of 15 easily (but with pain/soreness).

Core hold series (resting after every form)
Form 1 - I held my back off the ground until breath 19 today. Felt fantastic. Finished 30 breaths with back on the floor, but shoulders up.
Form 2 - Shoulders up and I was fighting to keep my lower back from arching today. Finished 30 breaths with lower back on the floor, but it was a struggle.
Form 3 - Easier than Form 2. 30 breaths.

Side planks - Right shoulder was sore as I got into position and did my first rep. I just did 10 each side today.

Active dead hang - Strong back. Went to 15 breaths again. My grip gave out at that point.

 

[Joe King]

That was then. Since then, I've twisted my spine, got various arthritises; broken my hip, and my metabolism is seriously messed up. I blame my experimentation two years ago with Intermittant Fasting. I lost the weight but gained it back after I broke my hip, and now I'm eating half what I used to and I'm still too fat.

I doubt that intermittent fasting is your culprit.
....as long as you weren't doing it everyday.

As for eating less and "still too fat", that just means that your calorie input is still too high relative to your output.

Matter can be neither created nor destroyed, and body fat is in fact matter.

Therefore, it requires a calorie surplus to accumulate fat, and requires a calorie deficit to lose fat.

At the end of the day, there is no other way.

but I don't walk as fast -

Exactly. So therefore you are unable to use the same amount of calories as when you could walk faster.

So I go to the gym and do laps. One hour. About two miles. I don't know how much it's doing for my health - I'm not showing improvement

Two miles in one hour is nowhere near enough.

Walking at 3mph only burns about the calories in one Twinkie.
.....and at 2mph that drops to 2/3rds of a Twinkie.

Even if that 150 calorie burn was all deficit, it'd takes months of perfect consistency to see any effects from it.

You would do well to find an exercise that consumed more calories, but in the same amount of time.

While I'm not losing weight (that I've noticed anyway), my blood pressure readings have gone from ~140-150 over 95 (stage two hypertension) to ~120-130 over 90 (more or less normal range), so I think it is definitely helping.

I went back and watched the vid and realized that most of what you are doing are isometric exercises.
....and those are really good for helping to lower blood pressure.

Keep it up and you should get good results.

While I'm not losing weight (that I've noticed anyway), my blood pressure readings have gone from ~140-150 over 95 (stage two hypertension) to ~120-130 over 90 (more or less normal range), so I think it is definitely helping.

You may not be losing weight due to the fact you are strengthening your muscles at the same time.
Edited to add: because muscle is more dense. Lose some fat, but gain just a little muscle, and it all equals out, weight wise.

Go swimming it is the best exercise.

You got that right. I recently read where Michael Phelps (194lbs) would consume 10,000 calories a day while training for the Olympics.
.....and burning all of it.

So imagine how much weight one could lose if they were to do even a fraction of his amount of swimming he did, while also just watching their diet.

But running is for the young. Or at least, those not decomposing. Everything is grand until you hit the Big 5-0; and then it all comes apart.

You got that right. Running tears up people's knees. Especially if running to lose excess fat.
.....and then throw in age? That's a recipe for knee surgery.

As for over 50, that's when loss of muscle mass kicks into overdrive.
.....and when people tend to start slowing down, which means increased body fat.

In other words, people tend to trade muscle for fat as they age.
.....and muscle metabolizes blood sugar better than fat tissue.

Then, when most people also do not change their eating habits, they slowly start to have high blood sugar more often.

Which leads to increased insulin production, more often.
....and that leads to becoming desensitized to insulin, which causes the pancreas to produce more of it in order to have the same effect.

All of that combined, and over years of time, leads to type 2 diabetes.

I write this because I'm stalling. Trying to work up the energy. I have needs downtown - five miles away - and it's a nice day, gonna bicycle there. No gas; no parking fees (yes, parking meters are A Thing, even in parts of Montana

Try taking creatine.
....and ride your bike more. 8 miles a day, minimum. Preferably split into two rides.

If I can find the internal motivation.

You have to find it. Your life literally depends on it.

If you were starving you would suddenly find the motivation to go to store to buy something to eat, right?

Exercise is just like that, except the results aren't as immediate as eating something to fill a growling stomach.
....but the ramifications of not doing just taking longer to manifest. Which is why it is easier to put off exercise than it is to eat.

Good luck and God bless.

I lack tenacity. As many probably have noticed, given my sporadic work on other projects.

Try to find a way to double up.

Ie: something you can do to exercise that also fills another need in your life.

For example, use your bike to go get groceries.

You are only shopping for yourself, so it's not as though you need a trunk load of groceries Everytime you go shopping.

Get a backpack.

It limits how much you can carry, so it saves money on impulse buys. You only get what you went there for. Anything extra you see that you want, might require an extra trip.
....but then you get to burn double the calories. Ie: a win win for you.

I read that if one eats sardines for breakfast/lunch/dinner for 3 days straight it puts the body in a keto mode where it starts consuming its own fat stores.

Have you ever tried only eating sardines for three days straight?

Sounds fun.

Not!

Lol

 

[Casey Jones]

I doubt that intermittent fasting is your culprit.
....as long as you weren't doing it everyday.

As for eating less and "still too fat", that just means that your calorie input is still too high relative to your output.

Matter can be neither created nor destroyed, and body fat is in fact matter.

Therefore, it requires a calorie surplus to accumulate fat, and requires a calorie deficit to lose fat.

At the end of the day, there is no other way.



Exactly. So therefore you are unable to use the same amount of calories as when you could walk faster.




Two miles in one hour is nowhere near enough.

Walking at 3mph only burns about the calories in one Twinkie.
.....and at 2mph that drops to 2/3rds of a Twinkie.

Even if that 150 calorie burn was all deficit, it'd takes months of perfect consistency to see any effects from it.

You would do well to find an exercise that consumed more calories, but in the same amount of time.




I went back and watched the vid and realized that most of what you are doing are isometric exercises.
....and those are really good for helping to lower blood pressure.

Keep it up and you should get good results.








You may not be losing weight due to the fact you are strengthening your muscles at the same time.
Edited to add: because muscle is more dense. Lose some fat, but gain just a little muscle, and it all equals out, weight wise.





You got that right. I recently read where Michael Phelps (194lbs) would consume 10,000 calories a day while training for the Olympics.
.....and burning all of it.

So imagine how much weight one could lose if they were to do even a fraction of his amount of swimming he did, while also just watching their diet.




You got that right. Running tears up people's knees. Especially if running to lose excess fat.
.....and then throw in age? That's a recipe for knee surgery.

As for over 50, that's when loss of muscle mass kicks into overdrive.
.....and when people tend to start slowing down, which means increased body fat.

In other words, people tend to trade muscle for fat as they age.
.....and muscle metabolizes blood sugar better than fat tissue.

Then, when most people also do not change their eating habits, they slowly start to have high blood sugar more often.

Which leads to increased insulin production, more often.
....and that leads to becoming desensitized to insulin, which causes the pancreas to produce more of it in order to have the same effect.

All of that combined, and over years of time, leads to type 2 diabetes.





Try taking creatine.
....and ride your bike more. 8 miles a day, minimum. Preferably split into two rides.




You have to find it. Your life literally depends on it.

If you were starving you would suddenly find the motivation to go to store to buy something to eat, right?

Exercise is just like that, except the results aren't as immediate as eating something to fill a growling stomach.
....but the ramifications of not doing just taking longer to manifest. Which is why it is easier to put off exercise than it is to eat.




Try to find a way to double up.

Ie: something you can do to exercise that also fills another need in your life.

For example, use your bike to go get groceries.

You are only shopping for yourself, so it's not as though you need a trunk load of groceries Everytime you go shopping.

Get a backpack.

It limits how much you can carry, so it saves money on impulse buys. You only get what you went there for. Anything extra you see that you want, might require an extra trip.
....but then you get to burn double the calories. Ie: a win win for you.




Have you ever tried only eating sardines for three days straight?

Sounds fun.

Not!

Lol

Good input. Half of it I am already doing; half I am trying to force myself to do; and some I can't.

But, things appear okay. I was in the lab for a blood work-up, a few weeks ago...just as my PCP quit...so I haven't gotten the official word. I was rescheduled for a Tele-Healf conference in a month...the VA will provide the video link, anyway.

The lab sent me a letter telling me my A1C was showing good control of diabetes. But, in true government fashion, they neglected to put the lab printout in with the letter, so I don't know what it is. I'll find out in mid-July.

I WISH I could get back on the weights or machines - even though I wasn't lifting heavy weights, it made me feel like I was doing something. But just everyday activities sets my rotator cuff off, and I know why - bone spurs in the socket, tearing it up whenever I put force on the arm. I feel it daily - our tap water is filthy, so I bring in bottled water, in 5-gal jugs. None of this 24 pints in throwaway.

Sometimes I can get a hand-truck to bring in my jugs; but often I have to carry them. The left arm does most of the work, now, and that's good (I'm extreme right-handed) but to steady or aim or lower it, I have to use both, and I feel it. Once a week.

Bicycle. I used to do exactly as you say - use the bike to go everywhere. I rather liked it - traffic in this little valley is unbelievable. Bicycles, on the other hand...just like in San Freako, where a lot of our transplants come...bicycles can do no wrong. So a bicycle saves time and gas money. I have a set of saddlebags on mine.

I fell off it a month ago. REALLY hurt - didn't break anything, but looked like I had broken the elbow...big bulge at the elbow, where I landed. That was another trip to Urgent Care, and Out-Of-Network for Medicare. Cha-CHING! Fifty dollars, please.

I can live with that. I can't live with the fear of falling again and really hurting myself. I'm gonna have to push myself to start riding again.

This really bites it. No matter how little I eat, and how hungry I am all day every day, it ain't enough.

 

[pmbug]

Don't give up on yourself Casey. Do the best you can with exercise, diet and sleep. Baby steps matter if you stay consistent.

Pain report

Crucifix Crunch - 3 sets of 15. Today they were not easy. I barely finished the last set. Abs were complaining.

Core hold series (resting after every set)
Form 1 - Back off the ground. At breath 12 it was feeling easy and I thought I'd make a new record today. At breath 15 the struggle to keep my back off the floor began. At breath 18, the muscles failed and my back hit the floor. Shoulders stayed off the ground and I finished the remaining breaths to 30 easily.
Form 2 - Shoulders up. Made it to 30 breaths with little struggle today. Lower back started to arch around breath 29, but I held it flat to the ground.
Form 3 - Shoulders up, made it to 30 breaths easily.

Side planks - Good form and wonky balance today. Did 15 reps while my right shoulder popped and complained. Left shoulder had no complaints.

Active dead hang - Back strong again today, I pushed to 20 breaths before my grip failed. Felt good.

 

[Joe King]

Good input. Half of it I am already doing; half I am trying to force myself to do; and some I can't.

Thanks,.
....and having some you can't, means that you MUST force yourself that much harder on the stuff you can.

That can be hard for any of us. When there is stuff we could do, but nothing we must do right now.
....and doubly so when that thing does not result in any immediately tangible results.

One thing you can try is the 2 minute rule.

Instead of trying to force yourself into suddenly adding some new thing or routine into your life, try just doing the thing for a maximum of 2 minutes.

Because who, if they are being honest with themselves at least, does not have 2 minutes they could spare out of the day?

Everyone of us can do that.

The point is to allow for a daily habit to slowly be born.

If you can just make yourself do something for 2 minutes, but just be consistent about it, you will eventually and naturally end up going longer and longer.

The lab sent me a letter telling me my A1C was showing good control of diabetes.

Well that's good!

I WISH I could get back on the weights or machines - even though I wasn't lifting heavy weights, it made me feel like I was doing something. But just everyday activities sets my rotator cuff off, and I know why - bone spurs in the socket, tearing it up whenever I put force on the arm

Could ya use a gyro ball with that arm?

It's not like lifting weights or anything, but it will strengthen your grip, wrist and all the muscles in your forearms.
....and those are critical as one ages. Those are the muscles that allow us to grab something to be able to prevent falling.


Or what about isometric exercises like PMbug is doing a lot of?
Ie: the kind of exercise that doesn't require motion.

Could your bum shoulder handle that type of stuff?

our tap water is filthy, so I bring in bottled water, in 5-gal jugs. None of this 24 pints in throwaway.

Ever thought about making a filter?

Although carrying jugs of water is good exercise, the cost of bottled water can add up over time.

I fell off it a month ago. REALLY hurt

That sux big time. What happened? How did you crash?

didn't break anything, but looked like I had broken the elbow...big bulge at the elbow, where I landed. That was another trip to Urgent Care, and Out-Of-Network for Medicare. Cha-CHING! Fifty dollars, please.

Elbow pads might help. Get ya some kneepads too.

I can live with that. I can't live with the fear of falling again and really hurting myself. I'm gonna have to push myself to start riding again.

If you're gonna get back on, do it sooner than later.

Gotta get back on the horse, as they say. Otherwise apprehension and fear builds.

This really bites it. No matter how little I eat, and how hungry I am all day every day, it ain't enough.

Have you tried logging all of your food and or snacks so you have a record and can accurately add up all calories?

In general, people tend to over estimate calories burned and under estimate calories consumed.
.....and we are all people.

As I stated earlier, matter can neither be created nor destroyed. So in some way, some how, you are not in a calorie deficit.

If you were, it would be impossible to not lose at least some weight.

Keep in mind that it has to be a calorie deficit as averaged over a substantial amount of time.

Also keep in mind that the longer our body is a certain size/weight, it tends to want to stay that size/weight.

To maintain weight loss requires at least a full year of being that new size/weight.

That means if one were to diet and for example lose 100 pounds, in order to have any chance of staying at their new smaller size, they must maintain that smaller size for at least the next year in order to allow their body time to adjust to it.

Dieting and exercising to lose weight and then reverting to old habits is why people yoyo in their weight.

One other thing. Do not deny yourself stuff you enjoy. You have to learn to moderate your input.

For example, if someone likes ice cream. I know I do.

Do not not deny yourself the pleasures you enjoy.

Because that's torture.
....and what cause people to gain it all back after stopping their dieting.

No one wants to completely deny themselves their favorite foods.

Give yourself breaks on any diet and include some yummies, but in moderation.

Remember, the calorie deficit just has to be an average.

Which is why you write down what you put in your mouth.

It helps you hold yourself to account.

Want that bowl of ice cream? Oh look! I haven't had any in two weeks. It's ok if I have a modest size bowl of it today.

Etc etc.

Once you learn it and get the inputs and outputs (yes, log exercise too) squared away, you get away with not logging everything.

It's just to get ya over the hump and into a new state of being.

 

[Casey Jones]

Ever thought about making a filter?

Although carrying jugs of water is good exercise, the cost of bottled water can add up over time.

I get it from a warehouse grocer - bulk, off the tap. The jugs are my own.

Forty cents a gallon.

I could get a filter...but that's a hassle; and since I'm keeping water on hand anyway for any manufactured emergencies (30 gallons right here) a filter won't do.

Or it hasn't fit in. Now with the arm, I'm gonna have to reconsider.

 

[Casey Jones]

Have you tried logging all of your food and or snacks so you have a record and can accurately add up all calories?

In general, people tend to over estimate calories burned and under estimate calories consumed.
.....and we are all people.

As I stated earlier, matter can neither be created nor destroyed. So in some way, some how, you are not in a calorie deficit.

If you were, it would be impossible to not lose at least some weight.

I tried keeping an exact log; it was tedious...not being near a computer or paper and pen, so often. Although I did it for some months.

Now I keep a running total in my head. Breakfast this morning was 450 calories, 27g of carbs. (packaged frozen sandwich; many days I make an omelette without toast).

Lunch was 550 calories (appx) and probably about 60 grams carbs. Cheating.

Dinner tonight will be, probably 800 calories (two hamburger patties; the pre-formed kind Costco sells; I cook them up in bulk and keep them in the fridge until I use them up). Two slices of Keto-friendly bread (22g carbs) and a thick hunk of Cheddar cheese in there. No other condiments...believe it or not, I like it that way.

About 1800 calories, close to 100g carbs total. I'll have a powdered vegetable drink with dinner...not sure the carbs in there, but it's not sweetened. The kind of stuff that pops up at Costco. That, and vitamins (not an overly balanced diet) is my food take.

 

[Joe King]

I get it from a warehouse grocer - bulk, off the tap. The jugs are my own.

Forty cents a gallon.

I could get a filter...but that's a hassle; and since I'm keeping water on hand anyway for any manufactured emergencies (30 gallons right here) a filter won't do.

Or it hasn't fit in. Now with the arm, I'm gonna have to reconsider.

Well if you have to reconsider, a couple stainless buckets, or food grade plastic ones that can stack well, with a good filter in the upper bucket dripping into lower bucket works well and is cheap to make.
.....and no more carrying water.


As for your exercise, ever considered a weighted vest? I've read of people having good results from using them.

 

[Casey Jones]

That sux big time. What happened? How did you crash?

Stupid thing. I aimed down a side street that parallels a busy main drag, and then saw that the city loafers workers had blocked the road and were staring into a hole. So, I did what I always had done on a bicycle - leaned over to do a hard U-turn and get back to the intersection behind me, find another way.

Except this time I went down boom-boom. No traffic, which was a miracle...I could see me fall like this in traffic in one of our major arteries. The truth of it is, my balance isn't as good as it used to be. I've seen this slowly change, and my now-departed doc says it's tied to diabetes.

 

[Joe King]

I tried keeping an exact log; it was tedious...not being near a computer or paper and pen, so often. Although I did it for some months.

Now I keep a running total in my head. Breakfast this morning was 450 calories, 27g of carbs. (packaged frozen sandwich; many days I make an omelette without toast).

Lunch was 550 calories (appx) and probably about 60 grams carbs. Cheating.

Dinner tonight will be, probably 800 calories (two hamburger patties; the pre-formed kind Costco sells; I cook them up in bulk and keep them in the fridge until I use them up). Two slices of Keto-friendly bread (22g carbs) and a thick hunk of Cheddar cheese in there. No other condiments...believe it or not, I like it that way.

About 1800 calories, close to 100g carbs total. I'll have a powdered vegetable drink with dinner...not sure the carbs in there, but it's not sweetened. The kind of stuff that pops up at Costco. That, and vitamins (not an overly balanced diet) is my food take.

Ok, was wondering you'd ever tried the logging thing.

If you are only eating ~1800 calories a day, it shouldn't take much to tip your balance between cals in vs out, to favor the "out" side of the equation.

The key is being persistently consistent about it.

Or maybe it's being consistently persistant about. One of the two. lol

 

[Joe King]

Stupid thing. I aimed down a side street that parallels a busy main drag, and then saw that the city loafers workers had blocked the road and were staring into a hole. So, I did what I always had done on a bicycle - leaned over to do a hard U-turn and get back to the intersection behind me, find another way.

Except this time I went down boom-boom. No traffic, which was a miracle...I could see me fall like this in traffic in one of our major arteries.

Glad to didn't break anything.
....and prolly just try to stay off the major arteries.

The truth of it is, my balance isn't as good as it used to be. I've seen this slowly change, and my now-departed doc says it's tied to diabetes.

Something you can do to help improve balance is practice standing on one leg, and then switch to other leg.

For example, when brushing your teeth, stand on one leg at a time as you do it. It'll help to strengthen the muscles in your feet ankles and legs because they will be constantly adjusting to keep you balanced. That will make them stronger and help you to be able to maintain your balance at other times.
....and when living alone and being older, it is CRITICAL that one be able to maintain their sense of balance as long as possible. It could very well be the deciding factor as to just how long you CAN live on your own.

You don't have to lift the other leg very much. Just enough to get all your weight on other leg, but have the other close enough to the floor that it can quickly be put down if you become in danger of losing your balance on one leg.

You can also do this anytime you are standing in line somewhere.

 

[Casey Jones]

I tried keeping an exact log; it was tedious...not being near a computer or paper and pen, so often. Although I did it for some months.

Now I keep a running total in my head. Breakfast this morning was 450 calories, 27g of carbs. (packaged frozen sandwich; many days I make an omelette without toast).

...

I should point out, this is an HONEST account. Sounds too neat, right?

Well mostly the between-meal snacks have gone bye-bye. I hate it; it annoys me no end, but all I have to do is look in the mirror, and/or try and do something physical...or just fasten my belt...and that gets me real.

Here's the honesty: Yesterday I started with a three-egg, cheese and bacon chips (out of one slice) omelette, and - I was busy - a trail bar for lunch. At three I needed gasoline...and going in to pay, there's the rack with the by-the-slice pizza!

Ooooh, boy. There goes the diet.

One tray. Now they're marked for calorie and nutrition content...780 calories, it said, couldn't read the carbs. I bought and I ate.

Dinner comes...I have to pay for that trespass, no? Dinner is two long (8-inch) strips of Elk Jerky, made by a local jerky company. I buy it from their wholesale store next to their plant. Each strip is 100 calories, and about six grams carbs...it's not treated with sweet sauce like so many jerky products are.

So I partly made payment for my sin that day.

I say that to indicate...it sounds IMPOSSIBLE to just eat three small meals, and it nearly is, and the frustrating thing of it is, at best I'm holding my own. Seems I lost an inch on the waist this spring, and seems in the last month I gained it back.

I hate the scale. Even when it's telling the truth, it makes me feel...mortal. Doomed.

 

[pmbug]

My breakfast for the last month has been just one Fuji apple (per day).

 

[Casey Jones]

My breakfast for the last month has been just one Fuji apple (per day).

I'm impressed with your will power.

I find it MUCH easier just to skip, than to eat small.

Give you an example: I just now finished my dinner. That double-cheeseburger I described. Still hungry after licking the cheese scraps off the plate. But I just came from a Costco run and, of course!...I impulse-bought some junk. A big can of peanuts - which I need like another hole in the head.

Well, the burger was excellent - all reasonable food is excellent when you're hungry - and just a taste of those peanuts wouldn't hurt, would they?

I don't know how much I had. It's a big can; it doesn't look like I made much of an impact in it, but that's deceiving. Probably three or moar "servings."

There goes the diet. Another day, another NOT losing weight.

I know, I know...I should have measured them out. I probably will remember, eventually, to do that...my learning curve on such things is as flat as Kansas.