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Third edition. It's time to abandon all pretenses of why we're doing this. It's for that sweet fix. We all know that. The darkness that you find at the bottom of the pit of your own suffering. Today's workout is going to hurt you so, so deeply in that hurts so, so good way.

General information and resources
This thread is meant for anything related to health and fitness. That means discussion of diet, questions pertaining to working out or exercising, discussion of illness and anything else generally related to fitness is welcomed. Non-fitness talk is also welcome, but I prefer if we stay on topic at least 60% of the time or so.

Sometimes it's easier to look something up yourself than to have to go asking and waiting for a response, so it's good to have a few resources too. I'll post the ones I hold closest to my heart here:

-Beginners Health and Fitness Guide
- the Fitness Wiki
- the Muscle Wiki
- Rohit Nair
- R/bodyweightfitness
- Entry Level Body Composition Knowledge
- TDEE Calculator
note, TDEE calculators will always be slightly innaccurate. You can use equations like these to get a clearer picture https://www.ajdesigner.com/phpweightloss/weight_loss_equations_lean_body_mass_weight.php, or keep a weight-loss/weight-gain journal and adjust your intake according to your specific goals.
- A Collection of courses and podcasts that help you understand mobility

This thread's workout.
Today I've chosen a combination of strength and endurance. Make sure you haven't eaten for at least an hour before you try this. As we learned in the previous thread, dynamic movements can jostle the contents of the stomach.

You have 45 seconds to do get into position and do each exercise. If you can't do it in 45 seconds You can consider the circuit over, but you can still keep running through the exercises at your own pace if you feel like you want to tire yourself out properly. As soon as you're done with one exercise you move on to the next.

You should acquaint yourself with all the exercises before you start, so you can run them through without resting.

1. 10 Power Pushaways (https://www.youtube.com/watch?v=u5FgbAVFEh0)
2. Mountain climbers for 30 seconds (https://www.youtube.com/watch?v=nmwgirgXLYM)
3. 10 Cobra Pushups (https://www.youtube.com/watch?v=b6O70RsL-x0)
4. 10 Thumbs-Up Pushups (https://www.youtube.com/watch?v=MICeKz5hHw4)
NOTE these are very hard, if you cannot do them and have weights handy, do some rear delt flies instead or barbell bent over rows instead here. These exercises are not quite equivalent, but they fit well into the circuit, and will help train your upper back to the point that you can do this exercise. I reccomend a weight that you can do 15 reps with, and then doing 10 reps before moving on to the next point on the circuit

5. Plank Walk-Ups for 30 seconds  (https://www.youtube.com/watch?v=ZjKXXUNOmaE)
6. 10 Cross-Knee plank pushup (https://www.youtube.com/watch?v=xvkXwCXiUws but with your feet on the ground)
7. Brock shuffles for 30 seconds (https://www.youtube.com/watch?v=p6D0PJtMS5s). You're allowed to go faster than the guy in the video does, and push the knee further out. In fact, I encourage you do this.
8. 20 Levitation Squats, 10 on each side (you have 1 minute to do these) (https://www.youtube.com/watch?v=ZLCPf3ClBaU)
9. Wall sit for 30 seconds (https://www.youtube.com/watch?v=-cdph8hv0O0)

Rest for 30 seconds and repeat the circuit until you fail on one exercise, and if you feel like it, post the amount of times you made it through and which variations you made below. I'm going to try this later today.

This thread's Icebreaker
Let's talk about what's holding us back. Is there anything that you've been struggling with, or something which makes it hard to do the things you want to do?


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Alright, I've definitely made something hard here, lol. With a modification of Bent over rows instead of thumbs up pushups I made it through 2 rounds and failed on the third at the cross knee pushups.

I think a better circuit would have had just cross knees here or something simpler, because this part is much harder than the rest I think.

I'm curious to see how you guys will do. I kinda hope you guys try these, I think maybe Tracer, Fyilk or Moony could smash this challenge and go like 6 or 9 rounds or something crazy.


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today i learned about the "sides diet" that was created for Penn Jillette

first two weeks you eat nothing but potatoes. Nothing on the, nothing added, just potatoes.

After that you add corn. Corn and potatoes, that's all you can eat.

After two weeks of that, you add another thing.

You just keep stacking these different foods that are normally considered "side" dishes for other food on top of each other, two weeks per new thing.

I'm.... not really sure how that's supposed to be a healthy diet. Like, sure you'll probably lose weight pretty quickly, but you miss out on so much important stuff for your body, especially in that initial 2 weeks where you only eat potatoes with nothing on them.

But apparently it worked for Penn and he lost a bunch of weight with it and didn't die so who knows.

Maybe it's designed specifically for people who are overweight, people who's bodies already have a lot of stored energy in it, so it kind of triggers your body to use that old stuff rather than new stuff you keep adding it.

But idk, it just seems pretty weird and out there. felt like here would be a good place to mention it.


Potatoes actually contain every vital micronutrient! If they just have a bit of butter, it's even better.

It sounds like a weird idea. Maybe the biggest part of the diet is learning the ability to decide what you eat instead of eating whatever you feel like. The first week of eating potatoes it sounds like kinda resets your eating habits and your microbiome and thereby eliminates desires for unhealthy food and creates a blank slate for new habits.

Sounds cool enough, but can be done in other ways as well!


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>Let's talk about what's holding us back. Is there anything that you've been struggling with, or something which makes it hard to do the things you want to do?

Well right now the biggest thing for me is just getting to the gym again. During the winter it just beat the crap out of me and my energy plummeted. Doesn't help my diet was full on crap. I think after that though it's just a feeling of feeling awkward while working out. Feeling like I'm not lying flat on the workout benches, my shirt sliding up my fat stomach as I try to do pullups, pull ins, curls and skull crushers. Especially with so many around me looking moderately fit and I look like some stereotypical fat guy in the middle of it all. then I get to the cardio and I can't do the treadmills because it kills my feet and bicycling causes parts to go numb so usually I'm running the walker wanna be thing.


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This is kind of an unpopular opinion, but i think cardio is not important for weight loss. You can also just strength train if that's what feels more comfortable to you. I would never do cardio without strength training, though.

I can understand that feeling of awkwardness. I get that too. Respect to you for going despite this.


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Oh no, I completely agree with you. Honestly it's dietary habits that are more important in weight loss. The Cardio is more for energy and to make it look good.

Yeah, I need to get back off my duff though. At least winter is finally ending so it should be easier without having to fight snows


To make it look good?

yeah, totally. I'm lucky, my climbing gym is only a couple minutes walk. Total gamechanger ^_^


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Haha, I took drugs this morning.  This will help, surely.


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hey, finally remembering it! I hope it does help.


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Well it's nice to lose weight, but getting a little muscle and be able to run around and do things with energy would also help. Admittedly it's a little vain, but I would just like to look good when wearing tighter clothes

OOo that's awesome. I have an all around gym fairly closeby. Though just getting out and walking would be good.

Haha, me too.
though it's honestly just vitamin's but they have been helping


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>but I would just like to look good when wearing tighter clothes

Oh, no one looks good wearing tight clothes.  At best you look like an 80s aerobic instructor, so you might fit into a vaporwave video.


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I think cardio actually has little to no effect on appearance. That might be good to keep in mind. It does, I think, impact energy levels short term.

I can totally get behind wanting to look good in tighter clothes, if you take out the fact that I think it's fun, that's like almost my entire goal with fitness,


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Okay, by look good I mean not looking like some horrible internet stereotype of someone in too small of shirt and half a stomach hanging out.

Though admittedly being able to dance around in spandex like a loon would be kinda fun

True, it's more for energy and endurance. It's the weight lifting that is mostly for the appearance buildup. gotta work on all four walls of the building of the body.

Well also being able to get up without groaning and dance around on DDR without passing out would be nice too


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Well if you but bigger shirts your shirt won't be too small.  Solved problem for ya, you're welcome.


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Because I already wear 2XL shirts that feel relatively tight and if I get any larger ones they're either going to be incredibly generic or just stupid things like 'Juicy' and 'Big Chungus'


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Oh, I've just been wearing generic shirts since high school.  I've found that wearing shirts with stuff on them causes people to look at my shirt, and in the worst cases they'll even speak to me.  Definitely just go with nice baggy generic shirts.


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Just wear pony shirts, nobody will talk to you then!


they may contain most vital mocronutrients (they dont have Vitamin A or D) but they are also just a whoooole lot of carbohydrate, which is NOT good for you to just eat nonstop and alone.

Micronutrients are good but you cant subsist off of JUST them.


All true, very true.

I guess you could easily take supplements for this, you wouldn't technically have to taste them, so you'd still be accomplishing this goal of like... resetting your tastebuds, assuming eating only one thing is something that does this.

Yeah, you'd want the most important amino acids too, and you'd want some lipids for sure.


Horey sheeit thought I was the only person who knew about these guys!


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Yeah they're cool

This song has 5 million views, lol. There are so many people that know about these guys. Unfortunately a good portion of anyone into viking metal these days are white nationalists.


>good portion of anyone into viking metal are white nationalists
God, what a mood. I'm starting to recognize a lot of white nationalist patches at shows, too.


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I dont think it has anything to do with resetting taste buds.

But after researching it a bit more I found that it was not exactly as Kevin Smith said it was. Penn actually wrote an article about the diet in 2016 or so that explains more about it and it looks like a better diet than the one anecdotally referenced.



I as gonna say, I thought Ensiferum was pretty popular, at least amongst the metal community.


I heard him talk about it a long while ago, here's what he was saying about it then.  There was definitely a bit about resetting the taste buds.


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This looks neat, though I probably need another couple months of +strength, -fat to be able to get past the first exercise.

>Let's talk about what's holding us back. Is there anything that you've been struggling with, or something which makes it hard to do the things you want to do?
I'm probably hindring myself by not being able to find the motivation to get a bench and bar. I got some DBs and I'm making good use of those and what simple body weight exercises that I can, but to get to the next level I really need the bar. I just suck at being able to buy stuff like this, I over think like crazy and fall into a kind of paralysis. Doesn't help that the space I'd be using to house that stuff will now be taken up by a new roommate, for at least a little while. Unsure how long she'll stay.

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