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On March 18 2014 17:29 IgnE wrote:Show nested quote +On March 18 2014 16:03 Grobyc wrote:
So I'm backpacking across Europe for an undetermined amount of time (1.5-2 years most likely), leaving at the end of next month. Currently, I've been consistently going to the gym 5-6 days a week which has been going great, but I'm not really sure what my plan is going to be when I'm traveling...
Can anyone recommend anything? A routine that I can do on the go? I know it will never be as effective as my current workout, but I want to stay in the best shape possible while traveling. I'm hoping to do a lot of hiking and cycling while I'm there regardless. I'll literally just have my backpack with minimal belongings and be staying in hostels and the sort. Try this: Jungle Gymor TRXIf you can fit them in your bag they should offer you some additional ways to leverage your body when on the go.
Looks neat; I'd consider it if I were staying in one place for an longer period of time, but I'm probably looking for more bodyweight workouts as the only place I'd be able to set that up would be the hostel which just makes me feel a bit intrusive :o
I'll actually be settling down in Germany towards the end of the trip, but at that point I'm probably going to be getting a monthly membership.
On March 18 2014 18:30 phyre112 wrote:Show nested quote +On March 18 2014 16:03 Grobyc wrote:
So I'm backpacking across Europe for an undetermined amount of time (1.5-2 years most likely), leaving at the end of next month. Currently, I've been consistently going to the gym 5-6 days a week which has been going great, but I'm not really sure what my plan is going to be when I'm traveling...
Can anyone recommend anything? A routine that I can do on the go? I know it will never be as effective as my current workout, but I want to stay in the best shape possible while traveling. I'm hoping to do a lot of hiking and cycling while I'm there regardless. I'll literally just have my backpack with minimal belongings and be staying in hostels and the sort. I think it's zatic that's mentioned his gym exists in a ton of different cities all across Europe. Look into the most far reaching thing you can find (the Europe equivalent of 24 hour fitness or LA fitness I guess) that has a global membership, so you can just drop in to that gym if you happen to be in a city that has one.
If I could find a good one that has a lot of locations through I would actually consider this, but I just checked the site zatic gave and it's only got locations in Germany/Austria/Spain. :/
On March 18 2014 22:09 decafchicken wrote:Show nested quote +On March 18 2014 16:03 Grobyc wrote:
So I'm backpacking across Europe for an undetermined amount of time (1.5-2 years most likely), leaving at the end of next month. Currently, I've been consistently going to the gym 5-6 days a week which has been going great, but I'm not really sure what my plan is going to be when I'm traveling...
Can anyone recommend anything? A routine that I can do on the go? I know it will never be as effective as my current workout, but I want to stay in the best shape possible while traveling. I'm hoping to do a lot of hiking and cycling while I'm there regardless. I'll literally just have my backpack with minimal belongings and be staying in hostels and the sort. Totally jealous. Going for any reason in particular or just fuck it and explore the world?
Yup  . You can find more info in my blog from the other day if it piques your interest.
On March 18 2014 22:28 tofucake wrote:Show nested quote +On March 18 2014 16:03 Grobyc wrote:
So I'm backpacking across Europe for an undetermined amount of time (1.5-2 years most likely), leaving at the end of next month. Currently, I've been consistently going to the gym 5-6 days a week which has been going great, but I'm not really sure what my plan is going to be when I'm traveling...
Can anyone recommend anything? A routine that I can do on the go? I know it will never be as effective as my current workout, but I want to stay in the best shape possible while traveling. I'm hoping to do a lot of hiking and cycling while I'm there regardless. I'll literally just have my backpack with minimal belongings and be staying in hostels and the sort. http://www.thetravelingwod.com/
This is looking like it could be helpful, thanks!
On March 18 2014 23:34 Calanthe wrote:Show nested quote +On March 18 2014 16:03 Grobyc wrote:
So I'm backpacking across Europe for an undetermined amount of time (1.5-2 years most likely), leaving at the end of next month. Currently, I've been consistently going to the gym 5-6 days a week which has been going great, but I'm not really sure what my plan is going to be when I'm traveling...
Can anyone recommend anything? A routine that I can do on the go? I know it will never be as effective as my current workout, but I want to stay in the best shape possible while traveling. I'm hoping to do a lot of hiking and cycling while I'm there regardless. I'll literally just have my backpack with minimal belongings and be staying in hostels and the sort. Is cardio totally out of the question for you? My parents are runners, and every time we got to a new city while on vacation, my parents would put their bags down in the room, change, and go out for a run immediately. While they were out, they'd scout out restaurants and interesting things. That aside, you can never go wrong with bodyweight exercises if you don't have access to a gym while traveling. Lunges, squats, push ups, dips, planks, burpees, mountain climbers, etc. Shit, even just doing some sun salutations at the beginning or end of a run might do it for you. They're not everyone's ideal work out but if you're just looking to stay in shape for a few months while you're out of your normal routine, you don't need any equipment for them and you can do them anywhere. Here's some stuff you might want to commit to memory if you're interested.
Cardio definitely isn't out of the question. I'll be wanting to do some hiking and cycling anyways and like you said, it's a great way to get a look around the area while making plans. Just wanting to combine some bodyweight exercises in combiation with the cardio, so it'll probably end up being lunges/squats/push ups/etc like you said. That link good great, I might just print it out for reference
It's only going to be a handful of months I'm doing it for, so as long as it's enough to get me by till I can get a membership in Germany I'm all good.
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You may want to invest in a couple of jump ropes too. I really love jumping rope (more than running) and I think it's a great way to just get in a fast cardio workout if you don't have time for running, especially if you're going to be outdoors a lot.
Also, try to make your workouts creative. If you stop by a park, try doing calisthenics (check out the Barstarzz on youtube for reference), or if you find a stable looking tree maybe do pull ups there.
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Zurich15313 Posts
Anyway let me know when you are in the area (south west Ger) then I can take you to the gym and we can laugh at one of the highest bro concentrations in the country.
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Ok, so I took a break this winter from my diet/exercise regimen due to a very, very bad winter and a long commute to the gym. To be honest, I got a bit depressed. Now that it's warming up, I have been resumed my regimen. I had previously lost 50 lbs and put 10 lbs on this winter. I only have about 40 more pounds to go to get to my original goal.
One problem I'm having is going back on my protein regimen is seriously messing with my digestive system. I have had diarrhea and horrible gas/stomach pains for the last week. I have reduced my intake from what I was taking (2 scoops post workout) in half. It still hasn't been helping.
What are some things I can do that will help with digestive problems due to consuming protein powder?
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Okay, so I might be in the wrong location with this, but I still think this is a great place to get some advice!
I'm not happy with how I look. Blergh. For as far as I can remember, I've been a bit of a fatty. Recently, when I started studying, it's gotten worse. Too much beer and probably not enough effective exercise, combined with eating not too structurally.I want to be healthier, look more fit and feel more fit as well. I've been lazy recently.
About me;
20 year old European male, 183 cm in length, about 110kg in weight (don't have scales here). I spend 5 days a week in my students apartment, 2 days at home. The gear at the apartment; 6 Dumbbells (2x1kg, 2x3kg, 2x7kg, considering purchasing another) and running shoes. At home, I've got a racing cycle I haven't really used lately. I used to be quite good with it (finished a 140km tour through slightly hilly terrain 0.0!!) but stopped.
I don't really know what I am looking for, in fact. I am hoping some of you can help me. The amount of information I can find is just so overwhelming! Do this, do that, cardio sucks, cardio is the best, lifting rocks, just eat less, pattern this, etcetera. I'm sure you understand what I'm getting at. My goal is to end up in a style of like that allows me to have a night out with a couple too many beers whenever I feel like it, but still have me look and feel healthy! I know it could all be split in two parts;
FOOD
Eating well and eating healthy. But recently, I've been reading up on things and apparently, everything not a vegetable is unhealthy for you in some way, shape or form. Right now would be a good time to note that I am gluten and lactose intolerant, making things even more limited. I really don't know what a healthy diet would be. Maybe some of you could offer some help? It has to be affordable, offcourse, and I suppose having a good breakfast, lunch, dinner and perhaps a small list of responsible snacks would do?
As for drinks, I've recently cut myself down to either of these 5: Water, thee (sometimes with honey), coffee, some combination of fruit juice (20%-25%) and water (75%-80%) because I like the taste better, and the occasional beer with the buddies.
EXERCISE
Sports! Which you can split in two categories;
CARDIO
So, I started running. I found a program called 'Start2Run', which uses a schedule (to be found here: http://begin2run.nl/start-to-run/) for beginning runners. I started of having a hard time running for 2 minutes, now I can handle 5 to 6 already without a break! I love the feeling of improvement!!
As for the racing cycle, I plan to do a run weekly from now on. Will I build a lot of stamina going once a week, probably not, but I'll be doing something and I burn the calories regardless.
STRENGHT
I'm really unfamiliar on this area and I don't like it as much either. I don't really know what to do, I end up googling some exercises and doing them, but that really doesn't feel progressive. I found this one hundred push up plan (http://www.hundredpushups.com/week1.html) and I might jump on that?
What I'm really looking for is some structure in my life, as well as tips for the healthy diet. I'm kinda clueless and in the abundance of information on the internet I can't decide what makes sense and what does not. I came to here hoping some experienced people would help me with it!
Maybe this post is better suited as a blog post, by the way... I might drop it there.
In short, these are my questions:
- What are good meals to eat, for breakfast, lunch, dinner, as well as the regular snack (Keeping in mind lactose and gluten intolerance).
- What would a good schedule be for working out? I'm currently thinking of (starting at monday): Running / Strenght / Running / Strenght / Running / Cycle one of the weekend days.
- What can I do for Strenght. I don't have a gym in my vicinity, so I gotta do with what I have (one of those yogaball things, a mat, and the aforementioned dumbbells).
- Seeing as I sit most of my day studying/playing SC2, is there maybe something to be done about that? Put an alarm every 30 minutes and do like 1 minute of small exercises just to keep blood flowing?
I'm really hoping I can get some good advice out of you guys!
Thanks in advance,
Toastie
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On March 19 2014 17:23 Arisen wrote:
Ok, so I took a break this winter from my diet/exercise regimen due to a very, very bad winter and a long commute to the gym. To be honest, I got a bit depressed. Now that it's warming up, I have been resumed my regimen. I had previously lost 50 lbs and put 10 lbs on this winter. I only have about 40 more pounds to go to get to my original goal.
One problem I'm having is going back on my protein regimen is seriously messing with my digestive system. I have had diarrhea and horrible gas/stomach pains for the last week. I have reduced my intake from what I was taking (2 scoops post workout) in half. It still hasn't been helping.
What are some things I can do that will help with digestive problems due to consuming protein powder?
Are you sure it's the protein powder? What are you taking? Are you drinking milk or something else? Unless you are extremely sensitive to whey and have a shitty whey product that shouldn't be happening.
@Toastie -- the sooner you accept that a gym membership is what you need the better
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I specificaly wrote there's no Gym nearby :-(
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On March 19 2014 17:42 IgnE wrote:Show nested quote +On March 19 2014 17:23 Arisen wrote:
Ok, so I took a break this winter from my diet/exercise regimen due to a very, very bad winter and a long commute to the gym. To be honest, I got a bit depressed. Now that it's warming up, I have been resumed my regimen. I had previously lost 50 lbs and put 10 lbs on this winter. I only have about 40 more pounds to go to get to my original goal.
One problem I'm having is going back on my protein regimen is seriously messing with my digestive system. I have had diarrhea and horrible gas/stomach pains for the last week. I have reduced my intake from what I was taking (2 scoops post workout) in half. It still hasn't been helping.
What are some things I can do that will help with digestive problems due to consuming protein powder? Are you sure it's the protein powder? What are you taking? Are you drinking milk or something else? Unless you are extremely sensitive to whey and have a shitty whey product that shouldn't be happening. @Toastie -- the sooner you accept that a gym membership is what you need the better
Well, besides exercising and eating a better diet, nothing has changed. My diet is much the same as it was last year, so I don't think it's that. I do not take it with milk, but I do drink milk, and have all my life. I'm not lactose intolerant. I remember having some problems last year when I started taking protein powder, but they disappeared relatively quickly. This time it's lasting longer than last time. I hope time will take away any problems, but I'd like to know how to reduce my symptoms if at all possible.
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@arisen: I usually get really bad gas when I cheat and eat fast carbs, but afaik digestive issues related to protein powder is very common, at least if /fit/ is to be believed. I'd say switch brands until you find one your stomach can handle.
edit: I think lactose intolerance can actually develop at any time, it's not something you're necessarily born with.
@SC2Toastie: It's not as complicated as the fitness industry would have you believe, and before you ask that's not conspiracy theory, it's just a consequence of the simple fact that very few people (read: nobody) wanna work hard to be fit, they want simple answers and they'd rather pay money than work out for it.
Short version is you get up off your ass and lift heavy stuff (or run if you want to, but most people on this board will tell you lifting is more fun and the muscles you get makes you look better nekkid) about 3 times a week and inbetween you dont eat like a total retard. Rule of thumb is the closer the food is to the original product (plants/animals) the better it is, because it contains more of the good stuff our system has evolved to deal with and at the same time it takes longer to digest, which makes you go longer without feeling hungry and burns more calories during the actual process of digesting food. Shit like pasta, bread and instant mash potatoes are what's referred to as "processed foods", they go right through your digestive system making you able to eat more sooner and leaving shitty kinds of fat and carbs for your body to work with. Nobody's gonna tell you that shit isn't delicious, it's just not ideal for getting fit.
There is alot of science behind this "laymans-shorthand-cliffnotes-somewhat-factually-inaccurate" paragraph I just wrote, but it only really matters if you're a professional bodybuilder or athlete. If you just wanna get relatively fit or maybe sport a sixpack at the beach next summer it really is as easy as working out two or three times a week and not eating like a complete retard, ie ice cream, fizzy drinks and fast food every other day. On that note, having a few beers whenever you feel like it is obviously not ideal, and if you "feel like it" a bit too often it's gonna have an adverse effect on your progress, but as with everything else just don't be retarded about it.
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Don't be retarded, I'll take that line of advise. It actually makes sense haha! Thanks!
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On March 19 2014 18:20 Arisen wrote:Show nested quote +On March 19 2014 17:42 IgnE wrote:On March 19 2014 17:23 Arisen wrote:
Ok, so I took a break this winter from my diet/exercise regimen due to a very, very bad winter and a long commute to the gym. To be honest, I got a bit depressed. Now that it's warming up, I have been resumed my regimen. I had previously lost 50 lbs and put 10 lbs on this winter. I only have about 40 more pounds to go to get to my original goal.
One problem I'm having is going back on my protein regimen is seriously messing with my digestive system. I have had diarrhea and horrible gas/stomach pains for the last week. I have reduced my intake from what I was taking (2 scoops post workout) in half. It still hasn't been helping.
What are some things I can do that will help with digestive problems due to consuming protein powder? Are you sure it's the protein powder? What are you taking? Are you drinking milk or something else? Unless you are extremely sensitive to whey and have a shitty whey product that shouldn't be happening. @Toastie -- the sooner you accept that a gym membership is what you need the better Well, besides exercising and eating a better diet, nothing has changed. My diet is much the same as it was last year, so I don't think it's that. I do not take it with milk, but I do drink milk, and have all my life. I'm not lactose intolerant. I remember having some problems last year when I started taking protein powder, but they disappeared relatively quickly. This time it's lasting longer than last time. I hope time will take away any problems, but I'd like to know how to reduce my symptoms if at all possible.
You could just try dropping the protein powder and see if that fixes things, then you'll know. Have you added any grains? I'm usually ok with most stuff but I've found oatmeal does exactly what you're describing personally.
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![[image loading]](http://resources.sport-tiedje.com/bilder/taurus/indoorcycles/taurus_indoorcycle_ic_7_pro_001_d.jpg)
Just bought this "beauty" yesterday. hopefully it is worth the investment, it wasn't cheap 
Anyway, it is very quiet and runs smoothly so far. Hopefully it stays that way.
I now have a Pull Up Bar, Gymnastic Rings and a Spinning Bike at home. Basically, now I only need a Squat Rack... and a bigger flat.
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On March 19 2014 21:38 Malinor wrote:
... and a bigger flat.
I tried spinning a couple of times, found it a bit boring (I like going outside ), but I guess you can do it while watching Tv/SC2/your favorite esport/sport/show/whatever :D
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Do you do good mornings high bar/low bar/does it matter?
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On March 19 2014 21:40 SC2Toastie wrote:I tried spinning a couple of times, found it a bit boring (I like going outside ), but I guess you can do it while watching Tv/SC2/your favorite esport/sport/show/whatever :D
I have been running 4-5/week the whole year. I need something else if I don't find the motivation to go outside.
Probably gonna buy some Blue Rays tonight, without TV, it is boring as fuck.
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I'm gonna start taking long walks in the morning again as soon as it gets warmer. Apparently light cardio while fasted is a good way to burn fat (citation needed).
I gotta get back into running too. I just wish I didn't hate it so much.
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On March 19 2014 18:31 SC2Toastie wrote:
Don't be retarded, I'll take that line of advise. It actually makes sense haha! Thanks!
Do you really like beer that much? Not drinking is def not necessary (yet) but you will improve a lot faster by getting drunk with hard drinks and avoiding carbs (you can mix em with diet sprites anywayy). With beer you get an insane amount of sugar/carbs together with your booze.
@osmoses
Walking is definetately good if you have the time. Why would you run though? If you have the spare energy just lift more weights
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On March 19 2014 21:42 mordek wrote:
Do you do good mornings high bar/low bar/does it matter?
Low bar. You are hitting your hamstrings and posterior chain, and so want to find a spot that makes it easy for you to keep your back neutral and protected. Think about the bar's position when you deadlift. It's much closer to your midline than it is to your head.
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On March 20 2014 04:01 IgnE wrote:Show nested quote +On March 19 2014 21:42 mordek wrote:
Do you do good mornings high bar/low bar/does it matter? Low bar. You are hitting your hamstrings and posterior chain, and so want to find a spot that makes it easy for you to keep your back neutral and protected. Think about the bar's position when you deadlift. It's much closer to your midline than it is to your head.
Ok, this is what I thought. I was just putting it in my normal high bar squat position but thought that's probably not a good idea if I start putting any amount of weight on the bar. Thanks as always.
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On March 20 2014 03:43 GoTuNk! wrote:@osmoses Walking is definetately good if you have the time. Why would you run though? If you have the spare energy just lift more weights
On February 25 2014 21:15 Osmoses wrote:Show nested quote +On February 25 2014 20:49 Ahzz wrote:On February 25 2014 20:15 Osmoses wrote:
I love lifting and I hate running, but I recognize that running is probably the best way to level up endurance, which as opposed to heavy lifting is something you may actually have use for in real life. Personally, I've retained almost all of my endurance despite getting like 10kg of muscle and barely running. It's not that hard to build up endurance once you've gained some muscle and strength anyway. Your heartrate goes way up while you lift heavy, so I assume that it's not as detrimental to running as often as people think. Heavy lifting isn't exactly useful yes, but having muscle enough to be a sports athlete can be, and is useful. This isn't targeted at osmoses, but people also often say endurance is more useful in real life than lifting. Based on what? Where do you need marathon endurance or even half of that? What use does a modern man have for being able to run that much besides being able to run that much? At least the mentality of having decent amount of muscle often fixes a lot of back, neck and knee problems, improves your posture and many other things. I guess it's a matter of perspective though. Fucking.
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