[subraiyr]

Originally Posted by graaja

Update: Restarting runs, first flying push-up and assisted hand stand



Attachment 2148030

Hi Graaja - Thanks for the motivational post. I have been running for about 5k for 4 days a week till Dec. In Dec, i had a fall while walking in our apartment (thanks to some stupid staircase design) and i sprained my right foot. It was quite bad and even after 4 months, the stress on the foot comes and goes. I managed to make a couple of runs in the last month. As of March, Garmin announced the following



I was extremely excited and i told my wife that she is cradle snatching. However, the pain returned and i stopped for 2 to 3 weeks, but during that time i worked on my Yoga managing about 1 hour of yoga. It helped strengthen my core and also my feet. So today, i went for a walk/run. I managed 7k in just under an hour (more walking and about 1k run). Felt extremely good. Garmin announced again !!!!



Given in both Vo2 is the same, how does Garmin calculate the fitness age. My Resting HR is at 56 in the last 4 weeks and 57 in the last 1 year.

Any thoughts would be welcome

[graaja]

Originally Posted by subraiyr

Any thoughts would be welcome

Fitness age is not only from VO2Max, but also on many other factors like activity levels, heart rate during activities etc. So, if you were to do some runs at a moderate pace, or take a long recovery week or something like that, fitness age may increase. If you did a couple of fast runs or intervals, you would see it decrease. I wouldn't look at fitness age frequently. Instead use it as a relative number over long periods to see your progress.

VO2Max is a better indicator than fitness age in assessing your fitness in specific sports like running or cycling.

[Jaguar]

Originally Posted by subraiyr

My Resting HR is at 56 in the last 4 weeks and 57 in the last 1 year.

Shouldn't the resting HR be above 60 unless one is a fit athlete? I don't know your age or health condition but suggest you consult your doctor to be on the safer side.

Sorry to sound paranoid. Earlier this month, we noticed the pulse rate of my 85-year-old aunt to be fluctuating between 45-50 and she had to undergo an immediate pacemaker implant.

[warrioraks]

Originally Posted by Jaguar

Shouldn't the resting HR be above 60 unless one is a fit athlete? I don't know your age or health condition but suggest you consult your doctor to be on the safer side.

Sorry to sound paranoid. Earlier this month, we noticed the pulse rate of my 85-year-old aunt to be fluctuating between 45-50 and she had to undergo an immediate pacemaker implant.

My doctor says anything above 55 beats per minute is fine for people engaging in moderate physical activity. This statement was made in context of a Male in their 30s. So it would obviously differ from person to person.

[Samurai]

Originally Posted by graaja

A week back, I did my first ever flying push up. Not a perfect landing, but I managed to complete it without breaking my nose

BTW, I just want to point out that this is a very high impact workout for your palms and toes. Very high chance of injury too. Don't do it hard floors. Get a wrestling mat or judo mat.

[graaja]

Originally Posted by Samurai

BTW, I just want to point out that this is a very high impact workout for your palms and toes. Very high chance of injury too. Don't do it hard floors. Get a wrestling mat or judo mat.

Thank you Samurai.

Yes. I am aware this is a high impact workout. I don’t do this regularly. It was just that one time I tried out of a whim and was surprised that I could do it. Haven’t done it after that. I may do it once a blue moon to see if there is any improvement from my other regular workouts. I will definitely take care to get a mat if I plan to practice regularly.

[subraiyr]

Originally Posted by warrioraks

My doctor says anything above 55 beats per minute is fine for people engaging in moderate physical activity. This statement was made in context of a Male in their 30s. So it would obviously differ from person to person.

Thanks for the call out. Yes I did check with my doc. Doc said that this should be ok as I have been working out for sometime now. The current logic with doc is that 50 to 90 as against 60 to 100

Also when I check with a pulse oximeter the number is at least 4 points up. I also checked with my Fitbit which showed the same. So looks like one needs to work with averages

I am 48.5 years now with mild hypertension but under control. Docs in the forum can chip in their views

[doxinboy]

Hi graaja,

I've done my 1st week of IF, 22-2 for 6 days and ending it with 16-8. My body is getting used to the new regime and my mind if focused. I would like to follow this into the second week too. Using this thread to log my progress helps in being accountable and watchful eye is always helpful.

That target is to add at least 8 km of walk everyday for the coming week and report it here. This I missed in the first week.

Thanks!

[graaja]

Originally Posted by doxinboy

Hi graaja,

I've done my 1st week of IF, 22-2 for 6 days and ending it with 16-8. My body is getting used to the new regime and my mind if focused. I would like to follow this into the second week too. Using this thread to log my progress helps in being accountable and watchful eye is always helpful.

That target is to add at least 8 km of walk everyday for the coming week and report it here. This I missed in the first week.

Thanks!

Awesome. Keep up the great work Looking forward to your update for the next week.

I too completed my month end long fast.

[rahulb22]

Hi Graaja,

Happy to update my progress thus far. I have successfully completed KETO for 3 months.

Start: 26/12/2020 Weight: 101 Kg
End: 24/03/2021 Weight: 87 Kg
(My height for reference is 5' 11'')

Thanks a ton to you & this thread, for the motivation which got me going.

However, I have gained around 2 Kgs since then with a 16-8 IF regime (back to a slightly liberal dose of carbs in the diet, which I need to monitor). I realize that I need to have a much stronger exercise regime which today is only 10000 steps of walking every day. Hoping to keep the focus going, and eventually get to my target weight of 80 Kgs.

Thanks again
Cheers
Rahulb22

[graaja]

Originally Posted by rahulb22

Happy to update my progress thus far. I have successfully completed KETO for 3 months.

Start: 26/12/2020 Weight: 101 Kg
End: 24/03/2021 Weight: 87 Kg
(My height for reference is 5' 11'')

However, I have gained around 2 Kgs since then with a 16-8 IF regime (back to a slightly liberal dose of carbs in the diet, which I need to monitor). I realize that I need to have a much stronger exercise regime which today is only 10000 steps of walking every day.

That is a very good transformation in 3 months. Congratulations

Don’t worry about the 2kg gain. When you stop doing keto and your body comes out of Ketosis, your body will replenish the glycogen stores in the liver and the muscles. This will result in water retention (water molecules bind to glycogen). So the weight you gained is mostly water weight.

Continue with the 16:8 fast and you should see your weight going down again. Once you get used to 16:8 add occasional longer fasts of 18 or 20 hours. Keep the carbs moderate.

Also, plan to add some strength training to your schedule. Lean muscles will increase your metabolic rate which will further increase fat burn.

All the best in achieving your goal weight and inspire many more in your friends and family circles.

Looking forward to more updates in the future.

[doxinboy]

Hi graaja, update from me.

Completed 2 weeks IF mostly 22-2, didnt add any workout yet. My body has started to know I won't feed it extensively. I'm surprised it is behaving well instead of throwing tantrums. The last time I was below 74 was in July last year. My target is to see 72 + this week. That will make me very happy. Current weight is 73.8.

[graaja]

Originally Posted by doxinboy

Completed 2 weeks IF mostly 22-2, didnt add any workout yet. My body has started to know I won't feed it extensively. I'm surprised it is behaving well instead of throwing tantrums. The last time I was below 74 was in July last year. My target is to see 72 + this week. That will make me very happy. Current weight is 73.8.

This is very good progress. Keep up the great work

The body takes just a week to get used to fasting. Once it learns to tap from the stored body fat, we usually feel more energetic than any lack of energy like we would initially worry about. This is why IF is a more sustainable way to healthy living than any other methods.

[GTO]

Not a query about weight loss, so posting here instead of the other thread.

Question = how to tone up the face and lose stomach flab, but not become thinner? I had dropped to 72 kg, but family members thought I looked too skinny, so I ate my way back to 75 kg which I am maintaining. Thing is, I want to tone up my face and get a flatter belly, but I don't want to become thinner overall.

How to do it? Thanks.

[Axe77]

Originally Posted by GTO

Not a query about weight loss, so posting here instead of the other thread.

Question = how to tone up the face and lose stomach flab, but not become thinner? I had dropped to 72 kg, but family members thought I looked too skinny, so I ate my way back to 75 kg which I am maintaining. Thing is, I want to tone up my face and get a flatter belly, but I don't want to become thinner overall.

How to do it? Thanks.

The one thing that struck me at the outset in your post is you “ate” your way back to 75 kg (from 72) and didn’t go for this via altering your existing strength work. I think if you had approached it via the latter you may have achieved your desired goal.

My reading of your wish list is, assuming you are already eating healthy, what you need to create is a strength workout regime that will help you create lean muscle mass and shoot for a low body fat %. For most people the flab (even minimal), the midriff is one of the last areas where it goes. But this is mostly genetic. I don’t believe you can choose where you will lose body fat in what sequence. That’s the card your genetics have dealt.

TL : DR

- You need to bring your body fat % down and put on lean muscle mass.
- Eat clean aligned to your workout regime;
- Create a strength regime that helps create lean muscle mass (HIIT, Functional training; Core work, classic strength work but not designed around heavy weight training for bulking up)