WCSWe finally have our own forum (yay!) so this topic will be much shorter. For the most part, this is the daily discussion thread, but you can post whatever you want in it related to your health and fitness.
The main goal of this thread is to focus on improving our bodies in two aspects:
1. Health -- Sleeping, eating, and destressing habits;
2. Fitness -- improving body composition and physical attributes (through exercise, training, athletics, and sports).
>> First, a quick reminder or lesson on how exercise and nutrition affect each other.
All links are underlined and clickable and highlighted with ">>"
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Goals
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Goals should be SMART goals:
Specific -- have numbers
Measurable -- so you can be encouraged by your progress
Attainable -- to develop the proper attitude and consistency
Realistic -- so that you are willing and able to work towards them
Timely -- to give a sense of urgency
I modified the template a bit this year. The big 4 things that help keep us healthy are: sleep, nutrition, training, and lack of stress. Thus, make your goals accordingly.
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Name/nick
Age: XX || Height: X'X" or m/cm || Weight: lbs/kg
Starting Date: xx/xx/xx || Goal Date: xx/xx/xx
Weight goals -- [insert here]
Training goals -- [insert here]
Nutrition goals -- [insert here]
Sleep goals -- [insert here]
Misc/stress goals
Age: XX || Height: X'X" or m/cm || Weight: lbs/kg
Starting Date: xx/xx/xx || Goal Date: xx/xx/xx
Weight goals -- [insert here]
Training goals -- [insert here]
Nutrition goals -- [insert here]
Sleep goals -- [insert here]
Misc/stress goals
You can post your goals in this thread or keep your own training log.
If you have fulfilled your goals, or made significant progress I encourage you to post your results in the Success Story thread so that others may be motivated.
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Information on working out and training
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Check out our sticky topic on training!
The above thread covers extensively how to train with weights and bodyweight, for women, for those overweight, and those looking to gain muscle. Check it out.
Bodyweight training thread
Rugby thread
Powerlifting thread
Olympic Weightlifting thread
Bikram/Hot Yoga thread
CrossFit
If there is a thread you are interested starting AND maintaining for those interested in different sports or training topics. Feel free.
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Nutrition and eating well
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Check out our nutritional sticky
It has a lot of information on nutrition and various myths. It will also help you get started with losing or gaining weight if those are your goals. Additionally, it talks about supplements!
Paleo Diet thread
Some specific debate(s) that have occurred in previous threads:
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Multi post on gluten, saturated fats, milk, vitamin D, and cholesterol:
http://www.teamliquid.net/forum/viewpost.php?post_id=9382380
relationship of diabetes with alzheimer's (type 3 diabetes) plus lecture on neurodegenerative diseases, cancer, and a bit about auto-immunity:
http://www.teamliquid.net/forum/viewpost.php?post_id=9929243
http://www.teamliquid.net/forum/viewpost.php?post_id=9929851
efficacy of low carbohydrate vs low fat diets... why low carbohydrate diets are superior for weight loss and correcting metabolic dysfunction (diabetes, heart disease, neurodegenerative disease, infertility, etc.):
http://www.teamliquid.net/forum/viewpost.php?post_id=11185776
http://www.teamliquid.net/forum/viewpost.php?post_id=11187342
http://www.teamliquid.net/forum/viewpost.php?post_id=9382380
relationship of diabetes with alzheimer's (type 3 diabetes) plus lecture on neurodegenerative diseases, cancer, and a bit about auto-immunity:
http://www.teamliquid.net/forum/viewpost.php?post_id=9929243
http://www.teamliquid.net/forum/viewpost.php?post_id=9929851
efficacy of low carbohydrate vs low fat diets... why low carbohydrate diets are superior for weight loss and correcting metabolic dysfunction (diabetes, heart disease, neurodegenerative disease, infertility, etc.):
http://www.teamliquid.net/forum/viewpost.php?post_id=11185776
http://www.teamliquid.net/forum/viewpost.php?post_id=11187342
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Sleep
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1. Sleep is extremely important for overall health as well as improving gains in body composition and sports. Get at least 7-8 hours if not more in a pitch black room with no noise and cool ambient temperature.
2. Destress. Massages are great. Be disciplined in your daily life. Don't procrastinate. Don't let little things bother you. Again, get into a daily routine.
3. For those of us who use the computer a lot, the blue screen glow interrupts our circadian rhythm a lot leading to insomnia, anxiety, and other sleep related disorders.
There are certain programs that can tint the screen to mimic the sun going down and lead to better sleep. F.lux is one of them.... if you're on the computer a lot and not outside using something like this would be recommended.
>> F.lux
>> More on better sleep
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~elimination of sounds
~elimination of electronic devices / outlets / plugins near body
~pitch black room
~cool, dry room (60-65 or so degrees is good if possible)
~stay away from artificial light sources (e.g. computer) at least 1 hr before sleep
~eat a meal, preferably with healthy fats and a decent amount of carbs, before sleeping (e.g. NO JUNK FOOD).
~single leg stand to exhaustion with both legs (it actually works really well)
~spine lengthening before sleep (see Esther Gokhale's stuff)
~general exhaustion from physical activity like hiking, pickup games of stuff, lifting, etc.
~Deep breathing exercises
~Deep tissue massage
~magnesium may help (via ZMA or natural calm)
~melatonin helps some people
~phosphatidylserine (anti-cortisol)
~5-HTP (tryptophan deriv)
~L-theonine
~Vitamin D (taken during the day..)
~valerian root
~elimination of electronic devices / outlets / plugins near body
~pitch black room
~cool, dry room (60-65 or so degrees is good if possible)
~stay away from artificial light sources (e.g. computer) at least 1 hr before sleep
~eat a meal, preferably with healthy fats and a decent amount of carbs, before sleeping (e.g. NO JUNK FOOD).
~single leg stand to exhaustion with both legs (it actually works really well)
~spine lengthening before sleep (see Esther Gokhale's stuff)
~general exhaustion from physical activity like hiking, pickup games of stuff, lifting, etc.
~Deep breathing exercises
~Deep tissue massage
~magnesium may help (via ZMA or natural calm)
~melatonin helps some people
~phosphatidylserine (anti-cortisol)
~5-HTP (tryptophan deriv)
~L-theonine
~Vitamin D (taken during the day..)
~valerian root
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Thank you for reading, good luck with your goals. Feel free to ask questions and get motivation in this thread!!
If you have any specific questions, post them in the Questions and Answer sticky
If you have an injuries questions, post them in the Injuries Thread
If you need help quitting smoking, post them in the QUIT SMOKING thread
