Ask HN: What are your health and fitness goals?

https://news.ycombinator.com/item?id=7995584

by neilsharma • 12 years ago

30 74 12 years ago

news.ycombinator.com

What diet, stress, or fitness goals do you want to reach in the short term (within 3 months)? Have you been doing anything about it, and if so, how consistently?

neilsharma12• 12 years ago

1. Get rid of my lower back pain- I’ve had back pain and for as long as I can remember. Poor sitting posture, heavy backpacks, and sleeping curled up probably contributed to it. I tried an ergo chair (no results), a medicine ball (less pressure on my lower back, but I slouch horribly), and a standing desk (much better on my back, but caused knee pain). Stretching helps, but inflames previous injuries. I suspect a lot of stress in my life comes from repeated failed attempts to alleviate these simple pains.

2. Deep Breathing - I’m trying to meditate, but my mind wanders after a minute or two. Trying to fight off the countless notifications, chrome tabs, noises, etc that have shortened my attention span. Goal is to hit 10 minutes of focusing on nothing.

ggreer• 12 years ago

Kudos on setting goals! I offer some unsolicited advice below.

For 1, there's no nice way to say it but... are you overweight? Overweight people are much more likely to have issues with back and knee pain, so losing weight could help (in addition to the other health benefits). Really though, it sounds like you should see a doctor about these problems.

For 2, have you tried listening to guided meditation? UCLA's Mindful Awareness Research Center[1] has put out some good tracks. I recommend starting with [2] and [3]. If you prefer a male voice, Sam Harris has recorded some guided meditations as well.[4][5]

Also, I think it's best to avoid result-oriented self-improvement goals. Instead of "meditate with no distractions for 10 minutes," try something like, "meditate three times a week." It's a similar story with exercise. Instead of "run a 5 minute mile", just try to run three times a week.

1. http://marc.ucla.edu/body.cfm?id=22&oTopID=22

2. http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3

3. http://marc.ucla.edu/mpeg/02_Breath_Sound_Body_Meditation.mp...

4. https://soundcloud.com/samharrisorg/mindfulness-meditation-9

5. https://soundcloud.com/samharrisorg/mindfulness-meditation-2...

neilsharma12• 12 years ago

1. I'm not overweight at all, but I am a bit on the heavy side from years of weightlifting. I went to the doctor about the back pain, and she associated it with inflexibility in my calves, hamstrings, glutes, and lower back and told me to stretch. I still can't touch my toes with my knees straight, but my reach is about 6" deeper than it used to be a year ago. I stretch 15 minutes a day, every single day.

2. Hmm, habits instead of goals does sound more reasonable. You're in a constant state of failure until you meet specific goals, which is more stressful and counter productive.

Thanks for the links! I will definitely try them out. Been looking for a good soundtrack to meditate too, and chillstep hasn't been working :p

vidar• 12 years ago

Dont worry if you wander off, it is impossible not to. Just bring back your attention and continue. Don't make it into a contest.

pkfrank• 12 years ago

What methods are you using for #1? It sounds likely that you have Anterior Pelvic Tilt (APT).

Instead of trying "passive solutions" (new desk chairs, standing desk, etc.), I'd try to actively strengthen your core and correct imbalances through stretching.

Here is a link that may be helpful: http://www.t-nation.com/training/trouble-with-the-tilt-corre...

neilsharma12• 12 years ago

Oh wow, after reading the description, it sounds exactly like my problem.

Thanks so much for the link! Haven't tried most of the exercises recommended here, and I'll give anything a shot at this point.

I've also never really understood when trainers say to activate, use, or strengthen your core. I do tons of advanced-level ab exercises, but my abs are never activated for my posture. My gut kinda sinks in when I slouch forward. Is it just bad habit?

nicholas732• 12 years ago

The two things that helped my lower back pain were sleeping on the carpet, and arch supports in the shoes. Both were a night a day difference (literally, the next night my back felt better).

A firm surface gives you more support in the night, and arch supports (if you have low arches) help you absorb shock better.

DanBC• 12 years ago

Evidence shows that "too firm" can be as bad as "not firm enough".

I'm not giving medical advice but once you've ruled out scary possibilities for lower back pain (rare but serious) the single most effective thing is exercise to strengthen muscles of the lower back.

mgmeyers• 12 years ago

I got rid of chronic pain I had for 4 years in 4 weeks by reading "The Divided Mind" by John Sarno. I'd highly recommend it.

And, as other's have pointed out, a wandering mind is part of meditation. The beneficial part of meditation comes from that act of noticing your wandering mind and bringing it back to focus.

neilsharma12• 12 years ago

That's great news! Thanks for the book rec. I'll buy it and give it a shot.

I am skeptical though. "Mind over Matter" techniques don't seem very practical after spending years in the physical world stretching and massaging. Do the techniques Sarno recommends help correct slouching?

neilsharma12• 12 years ago

Started reading the book. I'm getting really into psychosomatic medicine now. Seems to be a lot of little-known value in this space.

Makes me think that the quantitative self movement is a bit misguided. Lots of health problems can be solved with emotional therapy, not by easily measurable tests.

attilagyongyosi• 12 years ago

Deep Breathing and switching off my mind is one of my goals too. I am also trying to meditate but all I do is think about all kinds of stuff. Good luck with your goal, mate!

japhyr3• 12 years ago

Mine is simple maintenance. I can run a half marathon at a reasonable pace right now, and I don't want to lose that conditioning as life gets busier with the end of summer. My goals is to do at least two short-moderate runs during the week, and a long run each weekend.

I also need to strengthen my midsection. I've neglected strength conditioning for a while now, and I just feel weak and loose outside of running. I think I'm going to do a month-long core strengthening routine with my wife, and see how much that helps.

a3voices• 12 years ago

Exercise 4 days per week, and walk 6 days per week. No other goals. Just maintenance.

neals• 12 years ago

I started working out my arms, back and abs to try and counter RSI-like-symptoms. Then I noticed some woman really notice the body that came with that routine.

I went from not-ever-talking to women to the opposite, whatever you call it.

My goal is to get delicious abs. I work out 2x a week. Totaling in 2 hours or cardio and 2 to 3 hours of weights.

Shallow, but honest, right?

Dramatize4• 12 years ago

Don't forget your legs. Squats and deadlifts are the best full body workouts.

Dramatize4• 12 years ago

It's a longer term goal: Be stronger/fitter at 40 than at 30.

I've taken up powerlifting four times a week. I also walk 30mins on my lunch break each day. Over the last year I've gone from untrained to intermediate in all my lifts: http://www.exrx.net/Testing/WeightLifting/StrengthStandards....

japhyr3• 12 years ago

That's an awesome goal. I have so much respect for people who just stay fit all their lives. I am so happy I didn't burn out as an athlete in high school or college; lifelong fitness is so much more meaningful than an emphasis on being competitive at a young age.

Fred Beckey is one of my fitness heroes. He is 91, and I'm pretty sure he still climbs harder than I do.

http://tylerroemer.com/gallery/original/fred_beckey_yosemite...

Dramatize4• 12 years ago

Seeing some youtube videos of 80 year old powerlifters was very inspiring. There was one guy who started at 40 years. It's never too late to start.

neilsharma12• 12 years ago

Great life goal! Tons of respect for ya!

I'm 24 so I don't know what's coming, but what's physically different about being 40 than 30? Did you exercise when you were younger with faster/more results? Just curious to understand how people progress at different stages in their lives.

Dramatize4• 12 years ago

I'm nearly 31 now. So one year into training. The biggest difference is your recovery time. Other big factor is your flexibility after 10 years of sitting in an office chair.

dionidium• 12 years ago

Started cycling regularly a couple months ago. I'm pretty comfortable in the 30-40 mile range right now. Would like to be just as comfortable in the 50-60+ mile range by the end of the summer.

http://www.strava.com/athletes/3070543

alrs• 12 years ago

Keto. My head is clearer, my sleep is better, and I've lost significant weight.

cleblanc5• 12 years ago

1. Reach novice on the four lifts here: http://www.strstd.com/

2. 22:00 5k

3. 50 unbroken double unders

I strength train 3 days a week with Greyskull Linear Progression with a bunch of additional exercises. (the gist of what it is here http://strengthvillain.com/forum/viewtopic.php?f=9&t=89).

I have been at it for about 4 months and I feel the best I have ever felt, and I have an unreal amount of much energy, so much so it is starting to make sitting at a desk for 8 hours unbearable.

jakarta• 12 years ago

How are you balancing GSLP with 5k running so far?

Are you running on rest days or doing a combo?

cleblanc5• 12 years ago

I just run a 5k on a rest day, and warm up with a 5 minute run before I lift. Some other rest days I will do a fast mile.

I think some of the conditioning exercises, such as jump rope and burpees, have been making the biggest impact on my times

neilsharma12• 12 years ago

1. Kudos on selecting a simple regimen to follow. I'd be wary about the deadlift and squat goals though. Depending on your knee and back health, the risk:reward ratio may be too high. Just be careful and don't push too heavy.

Glad you're seeing progress with the Greyskull Linear Progression! Sounds interesting -- I'll take a look at it.

cleblanc5• 12 years ago

Yes, form is so important on those two, thankfully my girlfriend is following the program as well, so we keep an eye on each other for bad form the best we can.

I'm actually much closer to novice with those than my OHP/BP, which are very far behind.

jrvarela563• 12 years ago

Just inputed my stats on strstd.com, I'm at intermediate in all of them just by following StrongLifts (http://stronglifts.com/) for the past 8 weeks. Highly recommended simple and effective routine.

cleblanc5• 12 years ago

Nice progress! Once I go through a couple deloads I may move to SL since there is more volume. GSLP is basically starting strength so just 3x5.

We definitely started with a different base level of strength if you are intermediate already! Have you been following the 5/2.5 increase strictly?

egypturnash• 12 years ago

Start doing inversions in pole dance class.

Steps towards this include going to pole dance class at least once a week, if not more, doing the "pole crunch" exercise my teacher taught me to build some of the strength I'll need for this, and having a pull-up bar in my bathroom door, at which I try to do a few pull-ups most times I pass by it. I work at home so this can be several times a day.

JazCE• 12 years ago

to be able to boulder grades V2 - V4. I'm currently ale to do V1 and V2 with mild ease. I've been bouldering since the end of march and go 2 to 3 times a week for 3 hour sessions.

rdegges2• 12 years ago

Honestly? I love bodybuilding. I'd love to look like a professional bodybuilder. Right now I spend roughly an hour to an hour-and-a-half at the gym, 6 days per week.

- Monday: Quads

- Tuesday: Shoulders

- Wednesday: Back / Abs

- Thursday: Hamstrings / Calves

- Friday: Chest

- Saturday: Arms

The hardest part, by far, is dieting properly. Eating enough protein consistently every day, and keeping carbs at a manageable level depending on existing goals (losing weight or bulking up). Also: consistently eating clean is quite hard -- it requires a lot of sacrifice: less meals out with the wife, less 'typical' foods, and it frequently makes going out with buddies for late night activities hard.

I've been doing this consistently for the past 2 years, and have been seeing great results though. Overall, I really enjoy it.

adjwilli• 12 years ago

Over the past two years, I went from being 1 lbs overweight according to my doctor to 6'1" 175 by gradually starting to run and then then do yoga. I was getting up to six times a week either running 30 mins or 1 - 1.25 hours of yoga, but I hit a limit because of my diet. I just don't eat enough of the right stuff to keep that up and those are moderate (not light) exercises. If I eat sugar and breads it might be technically enough calories, but without the energy to really work out well. I wonder how many people can't get into regular exercise because they don't eat right stuff either.

rdegges2• 12 years ago

I think that (at least for bodybuilding), it's gotta be 100% everything: 100% training and 100% diet. There's not really any slack room.

It's definitely challenging, but fun =)

Lamza• 12 years ago

Why do you have a day for "arms"?

frou_dh• 12 years ago

Continue to cycle ~300km every week but keep the effect on my appetite in check so that I don't gain weight in balance. Carbs are a double-edged sword!

chrismanfrank• 12 years ago

You might like Peter Attia's blog, http://eatingacademy.com/. He's an MD and endurance athlete, and does a lot of self-experimentation.

praxulus• 12 years ago

I signed up for the San Francisco marathon, which has forced me to run consistently if I want any hope of being able to run the whole thing. I run after work 2 or 3 times a week, and go for a longer run each weekend.

The marathon is in 3 weeks, and after that I'd like to better round out my fitness (right now it's just a bunch of running with a few pushups and crunches here and there). Ideally I would do some weight training in the gym at work, and start taking swim lessons for the fitness, drowning-avoidance, and even social benefits.

Mz2• 12 years ago

Get a flat stomach. Yes, I am working on it (daily). I don't know if it can be achieved, what with this factory-reject, non-returnable body.

neilsharma12• 12 years ago

What diet/exercise routine are you doing to get there?

Mz2• 12 years ago

I do a lot of walking and I have upped my consumption of hot peppers and watermelon. There might be some other things I am doing.

I have a genetic disorder. Belly bloat is a common side effect. I am making progress, it is just slow. I have previously used hot peppers to good effect to work on this issue. I talked to a phd chemist about it and did some research. The capsaicin opens a channel in the cell membrane at lower than normal temps and helps flush out fluid. It is kind of a biohack for a body with a defective (different) cell channel.

I am not sure what else I can do.

niveus• 12 years ago

I've lost over 15lb since April by being very strict about my diet. I wasn't overweight before, but I wanted to be around 6% body fat. I use Happy Scale (for iPhone) and weigh myself everyday and use that to really push myself to eat healthy for the day. It's been tough and I've had to work hard at it, but I have only a few more pounds to go until my goal.

neilsharma12• 12 years ago

Congrats on the successful weight loss! Haven't tried Happy Scale, but do you think the diet is long-term sustainable?

I've been going low carbs for a while with good success, but the second I have momentary weakness and cave, I put on weight so fast.

rooster8• 12 years ago

Hi niveus,

I'm the guy that makes Happy Scale. Glad to see it's been helpful to you. Would love to get a fellow HN-er's thoughts on what could be improved... if you have any, drop me a line at support@happyscale.com.

Russ

Thriptic• 12 years ago

I am a powerlifter and want to hit 3-4-5: 315 lbs bench, 405 lbs squat, 495 (really 500) lbs deadlift. I am there in bench and almost there on squat and deadlift.

te_chris• 12 years ago

I was a swimmer in high school and have been doing it on and off for the last few years (am 27 now). For the last 18 months have been doing squad training 2 - 3 times a week (3k in an hour, pretty high intensity). Am finally feeling back into it so have added a couple of resistance sessions. Try and surf once a week as well.

Swam a 30s for 50 LCM (long course metres) free the other day, which is the fastest I've gone in years. Feels great so now my goal is to get back under 1:03 for 100 LCM.

Exercise is so essential for life.

Lockyy2• 12 years ago

Picked up a Fitbit flex and aria. I've cut the sugary foods I've consumed out almost completely and have started walking around the city, aiming for 5-7km each day. Not a huge amount but I'm aiming to ramp things up over time. I only started a couple weeks ago but I'm enjoying it, I feel much better in general already. The tracking is definitely helping me keep on target.

raverbashing• 12 years ago

I wonder how accurate is a fitbit in measuring distances.

tomhenderson• 12 years ago

You can calibrate them (by measuring your stride length) to be fairly accurate for walking. After a 5k run mine is usually out by about 10-20% compared to GPS, but I put that down to my running stride being longer.

Lockyy2• 12 years ago

I've tested it a little and it seemed accurate enough. I have mostly been going off step count goals more than distance goals though.

hkmurakami• 12 years ago

Get my resting heart rate below 60 again

nixpulvis• 12 years ago

New plan is get in shape playing ultimate frisbee with friends.

jrvarela563• 12 years ago

1. 115kg Bench press (5 sets x 5 reps)

2. 150kg Squat (5 sets x 5 reps)

3. 40km bike ride at avg pace of 30km/h

4. 15% body fat (currently 21-24%)

Been following beginner strength routine from www.stronglifts.com (3 days a week) and reading/looking to implement Lyle Mcdonald's booklet on Flexible Dieting (may give RFL a try for a boost).

microcolonel• 12 years ago

I want to achieve a BMI within a healthy range, as I am slightly overweight. I'm not sure if I can stabilize that within 3 months, but right now I'm modifying my diet and bicycling as transportation whenever it's applicable, I'm starting to think that this may be inadequate.

I'm not sure if I'm doing it correctly though, and it's tough to find people to help when so many of them are just quacks and amateurs. You often get "nutritionists" when you're looking for dietitians.

mkal_tsr• 12 years ago

Hit elite as a 114 and 148 lb powerlifter (already have elite totals for 123 and 132). Also did a 60km erg piece years ago and I'm forever bitter I never did the century, so getting back into endurance as well.

mrharrison• 12 years ago

I pratice http://leangains.com by Martin Berkhan. I found it was a little complicated at first, so I made it into an app --> http://leanguideapp.com . I follow it pretty regularly and have gotten great results. It's a combination of carb cycling, max lifts and small reps, and an eight hour eating window.

bmajz• 12 years ago

Awesome! Just started on LeanGains myself and will definitely check the app out. Glad to hear its working well for you.

zxcdw• 12 years ago

I've been training for a 10K run in September for the past 4 or so months, and I have two more to go. I attended last year's event and it was quite nice, so in a sense it is mostly about speed this time around. I'm aiming towards sub-40 minute finish, though right now that seems too optimistic. Sub-45 minute would do too, a slight improvement from last year.

Apart from that I've been doing calisthenics/bodyweight training way too irregularly throughout this year. It's mostly been variations of basic push-ups/pull-ups, squats and some isometric holds. Different numbers of reps and sets with practically no consistency with sessions per week. Sometimes four times, sometimes once a month at worst.

Although I can see (and feel!) the progress, I haven't paid even nearly as much effort into these hobbies as I wish I had. At least I've stopped drinking alcohol almost completely, same with cutting using sugar to the bare minimum and same goes for various flavours in foods I make. Actually making my own food from as simple ingredients as possible has been a huge win for me. Nothing beats experimenting and being creative in kitchen!

I'm still trying to pick up some form of meditation though and get back to doing Dual-N-Back (N=2 for me :)), although this is more about health and fitness between one's ears than their body.

japhyr3• 12 years ago

I've been a runner all my life, and I've run just a couple sub-40:00 10k's.

I have found that I can stay in shape to run a 10k in the low 40's fairly easily; aside from running regularly and eating reasonably, I don't have to work particularly hard at running fast. But as soon as I get in shape to run under 40:00, I have to start paying more attention to sleep. I've pushed myself too hard a number of times, and ended up with bronchitis and pneumonia from not letting my body recover enough. It was always odd to turn in the fastest times in my life just as a serious bronchial infection was taking hold.

I have since learned to let a run or two go when I'm feeling tired, and sleep more that day instead. I wish you luck; running is such a great release from technical work, and is often a good source of breakthroughs on technical problems you're trying to figure out.

JamesChevalier• 12 years ago

I'm aiming to run every street in my city. I'm almost half way through, and I try to at least make progress on a street every time I'm out. I keep track of my progress here: http://citystrides.com/users/1/cities/1

There was no way to track this, so I had to make it myself ... I decided along the way to make it so others could sign up as well. If you've got a RunKeeper, MapMyRun, or Strava account you can join in too at http://citystrides.com

throwaway_8424• 12 years ago

Throwaway for obvious reasons. My main health goals are abstain completely from alcohol and get my mental health under control. To that end, I am attending a 12-step program and am under the care of a GP for depression.

zmonkeyz• 12 years ago

Short term just stick to my current diet and exercise in the gym on a regular basis. Long term i'd like to fit comfortably in an airplane seat.

wnm• 12 years ago

i want to get/stay fit, without the need of my brain muscles :) meening, i dont want to think about workout routines, repetitions, when its best to workout, how to fit my workout into my schedule...etc... i just want someone to tell me what workout to do, whenever i feel like it. thats why i created an app called 20 Minute Workout*, which generates you a different workout (consisting of strength building, cardio and stretching exercises) everytime you start the app. [0] http://www.20minuteworkoutapp.com

hunvreus• 12 years ago

I've personally been training for a while to do the planche.

For those who are starting with their fitness goals or want to get back in shape, I always recommend http://nerdfitness.com, great program with simple progressions.

digita88• 12 years ago

Meeting my goals - 60 to 90 minute work outs, increasing my reps and continuing to add more challenges to my routine. Wanting to lose body fat mass - another 10 kilograms and so far I've lost 5 kilograms in 9 weeks. At the same time looking to gain more muscle mass and generally tone.

I want to incorporate more yoga and meditation in my routine. Definitely mediation and mindfulness to help with my current mental health state.

I am also looking for good online communities, tracking apps etc.

Ask HN: What are your health and fitness goals?

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