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Metal => Interzone => Topic started by: Ratatosk on October 26, 2012, 08:39:59 PM

Title: Being and staying healthy in modern times
Post by: Ratatosk on October 26, 2012, 08:39:59 PM
In the spirit of bringing this forum together a bit, here is a common denominator where ideas can be profitably shared. The best bet is to live well; hopefully pulling oneself upwards may create a small trend in those around you.



I find lifting heavy weights frequently is cathartic in many ways. It allows me to work out some stress, gives me a quantifiable measure of progress, allows for more flexibility in diet, improves sleep, and keeps me from being a fat ass. Multi-joint full body movements that allow for loading are the best: deadlift, squat, pull-up and bench press. The internet is choked with opinions about the best way to program your workout. You owe it to yourself to do two things - 1) study proper technique 2) ignore programming and just go lift; you WILL improve and you will learn what is best for yourself by DOING.





I also find that I am happiest when I prepare foods for myself. While eating out is convenient, I always have at least some financial regret when I realize how many groceries could have been bought instead for the same price. Normally I will prepare two marinades on Sunday and freeze portions of them for easy dinners during the work week. Making marinades are the best because you can alter any ratios on the fly to taste. Two simple ones follow.

Spicy -

Crushed red pepper
Beer/Wine
Honey/Brown Sugar
Soy Sauce
Curry powder

Simple mix ingredients in bowl.


Sweet -

1/2 Onion [Green onions work as well]
Fruit [any, do not recommend banana]
White Wine
Fresh Ginger
Fresh Garlic
Soy Sauce

Toss all ingredients in blender, adding wine as needed to aid blending.


I have more or less removed flour from my diet, as my oven is terrible along with most prepared foods. As such I make rice on the stove top quite frequently. I have found that I can cut the rice with cauliflower to increase it's flavor, texture and nutritional profile. Simple grate it on a cheese grater and add it to the rice 3-5 minutes before it finishes. This will reduce overall calorie intake, as well as reduce the glycemic load of the rice, and it I feel it presents more nicely on a plate than simple rice.


I also like to get 8 hours of sleep a night, make a weekly trip to the library for books and cds, and to pursue a few hours of creative production a week.


Do you have any recipes, or ideas on how to live well that others could profit from?
Title: Re: Being and staying healthy in modern times
Post by: Humanicide on October 26, 2012, 09:27:19 PM
Here's a recipe I made recently for you all.

Mustard-coated Beer-fried fish.

Ingredients:

Fish filets (I wouldn't use salmon or tuna, probably something like swai, tilapia, flounder, etc)
Honey mustard
Yellow/Dijon mustard
Onions (dried or chopped, decision is yours)
Black pepper (to taste)
Salt (if desired, I didn't use any)
Beer (choice is yours)

Combine all ingredients except the fish in a bowl. Then, toss the fish by hand in the coating and get it coated nicely. Next, fill a pan with some of the beer, and fry the fish in it. I gave it about 8-10 minutes. The resulting dish will not only have the fish with both the beer and mustard sauce cooked into it, the excess sauce that comes off combines with the beer for an excellent composite. Using a mustard based sauce as opposed to a cream sauce, combined with the onions, really reduces the fat intake. Plus this dish is pescatarian, for whoever is. I have it over rice; delicious.
Title: Re: Being and staying healthy in modern times
Post by: crow on October 26, 2012, 11:06:42 PM
Here's my recipe for staying healthy:
Let every thought you have be harmless but constructive.
Seek only to create, but avoid destruction.
Look ahead to the consequences of your actions.
Sprinkle liberally with the benefit of the doubt.
Garnish with goodwill.
And serve.

Title: Re: Being and staying healthy in modern times
Post by: Phoenix on October 27, 2012, 04:20:30 PM
I like the idea of cauliflower with rice. You can also mix brown rice protein powder (ideally with vanilla flavor) into a bowl of rice along with a tablespoon of grapeseed oil and lots of salt; or with a tablespoon of sesame oil and some stevia or sugar and some finely shredded coconut.

Let every thought you have be harmless but constructive.

I've never had a harmless thought, which is why when thoughts arise I don't take them, I just let them pass.
Title: Re: Being and staying healthy in modern times
Post by: FIAT on October 27, 2012, 06:17:44 PM
Greetings.

I couldn't help but share Rodney Blackhirst's essay "The Alchemy of Traditional Foods (http://www.sacredweb.com/online_articles/sw4_blackhirst.html)", which may be along the lines of what you're looking for.
Title: Re: Being and staying healthy in modern times
Post by: BillHopkins on October 27, 2012, 06:18:30 PM
About exercising, allegedly it improves the enzyme- and hormonal system to exercise on a very regular basis,which will improve overall health. I exercise hard about 5-10 minutes per day with gymnastics and stone lifting, and is easily able to do things as hand stand push ups and hands only rope climbing with a b.w. of 102 kg. Weigth lifting is probably good, but is is overkill to buy weigths or go to the gym, in my opinion, unless you want to compete strongman. To get results from running and exercising in general, the procedure is so simple : Use a lot of power in heavy movements, and do it often.

It's that simple, unless you want to sell exercising as a beauty product. Real strength is something like this : http://www.youtube.com/watch?v=fHRwo7j7byk

Is this bad for the back?
Title: Re: Being and staying healthy in modern times
Post by: username on October 28, 2012, 02:16:36 AM
It depends on if you are breaking down tissue faster than you regenerate it.

If you move on slowly(progress over years), the tissue of the spine, like cartilage, ligaments and lumbardiscs, will be much stronger than before.

Ofcourse, the best health benefit is stronger muscle, that helps keeping everything in place.

Most cases of back problems are allegedly caused by inactivity.
Title: Re: Being and staying healthy in modern times
Post by: Annihilation on October 28, 2012, 09:40:01 AM
About exercising, allegedly it improves the enzyme- and hormonal system to exercise on a very regular basis,which will improve overall health. I exercise hard about 5-10 minutes per day with gymnastics and stone lifting, and is easily able to do things as hand stand push ups and hands only rope climbing with a b.w. of 102 kg. Weigth lifting is probably good, but is is overkill to buy weigths or go to the gym, in my opinion, unless you want to compete strongman. To get results from running and exercising in general, the procedure is so simple : Use a lot of power in heavy movements, and do it often.

It's that simple, unless you want to sell exercising as a beauty product. Real strength is something like this : http://www.youtube.com/watch?v=fHRwo7j7byk

It sounds like you're strong and in good health. This advice - "use a lot of power in heavy movements, and do it often" - is problematic. The vast majority of people:

- don't know good form
- are misinformed on the topic of fitness in general
- are in bad/not great shape to begin with
- have troubling muscle imbalances
- don't eat enough (or the proper foods)
- over-train

Your advice, in the case of these people, leads to injury and worse health problems.

There's plenty of literature out there. People here would benefit from reading up on the topic rather than learning from internet maxims. The strongest and healthiest people I know are also the most informed.
Title: Re: Being and staying healthy in modern times
Post by: username on October 28, 2012, 10:26:08 AM
Most training theory are thougth for the use of elite atletes, or worse, for aesthetic body builders. Mostly their pitfalls are not necessary to consider for normals.

Sure it's good to know something about physiology, but I don't think there is so much sense in being afraid of training with for instance taking a little walk of 100 m every other day with two heavy bags in each hand, or something like that.

Most injuries allegedly comes from inactivity or from endurance sports like running or bi-cycling.

But you have an important point in that one must work up very slowly to heavy loads, as muscle and nerveous system efficiency develop much faster than ligaments and bones, meaning to much stress on such! The only thing that can save you from injury is slow progession and paying attention to even sligth pains.
Title: Re: Being and staying healthy in modern times
Post by: Cargést on October 28, 2012, 04:27:19 PM

I've never had a harmless thought, which is why when thoughts arise I don't take them, I just let them pass.

Why have thoughts?  Think, if it's opportune.  Let those thoughts be constructive ones.
Title: Re: Being and staying healthy in modern times
Post by: Annihilation on October 28, 2012, 08:16:10 PM
Most training theory are thougth for the use of elite atletes, or worse, for aesthetic body builders. Mostly their pitfalls are not necessary to consider for normals.

Sure it's good to know something about physiology, but I don't think there is so much sense in being afraid of training with for instance taking a little walk of 100 m every other day with two heavy bags in each hand, or something like that.

Oh, certainly not. I was referring more to weightlifting. Just throwing in my two cents because, again, that idea of going heavy often (not necessarily with regard to a form) was my point of departure for exercise, and it led to a few joint problems, along with muscle imbalances and time wasted. This is because I wasn't properly informed. I'm just trying to help others avoid making the same mistakes I did. Regards.
Title: Re: Being and staying healthy in modern times
Post by: Tralfamadorian on October 28, 2012, 08:50:18 PM
stone lifting
Unfortunately my backyard lacks a pile of boulders. Think I'll stick with the gym.


or worse, for aesthetic body builders.
What's your beef with bodybuilding? I recently switched from strength  training (high weight low reps) to more of a bodybuilding routine (low weight high reps) and it's a nice change of pace. It's less stressful on your body, while at the same time requires more conditioning. It's a different but equally legitimate approach to working out. How is it any more vain than strength training? If anything it requires you to ignore your ego and its incessant desire to lift the most amount of weight possible.
Title: Re: Being and staying healthy in modern times
Post by: BillHopkins on October 28, 2012, 10:06:05 PM
Generally speaking, I've found excercising (running/wieghts), and eating well (fruit, low gi-energy foods, whole grains, etc) does wonders for my mood, energy levels, vitality, motivation. At least 25-30 minutes of running or weights a day and you will be tear-assing around. Treating your body well is better than any drug.
Title: Re: Being and staying healthy in modern times
Post by: Cargést on October 28, 2012, 11:11:43 PM
Generally speaking, I've found excercising (running/wieghts), and eating well (fruit, low gi-energy foods, whole grains, etc) does wonders for my mood, energy levels, vitality, motivation. At least 25-30 minutes of running or weights a day and you will be tear-assing around. Treating your body well is better than any drug.

Indeed.  You'd want to be fit and healthy before taking any of the worthwhile ones, in any case.
Title: Re: Being and staying healthy in modern times
Post by: aquarius on October 30, 2012, 01:31:21 AM
I recently switched from strength  training (high weight low reps) to more of a bodybuilding routine (low weight high reps) and it's a nice change of pace.

I read somewhere that regularly changing the amount of weight/reps actually 'shocks' the muscle (memory) and therefore helps it develop. Also, a mixture of mass and lean muscle is closer to nature. Excessive mass actually hinders projection of strength.
Title: Re: Being and staying healthy in modern times
Post by: Ratatosk on October 30, 2012, 05:15:45 PM
I'm glad to see a bunch of contributions to this thread.

When it comes to exercise, the important thing to keep in mind is only do what you can recover from. Start SLOW. Build up a generic base of health. It is said for pure noobies pedaling a stationary bicycle probably increases their bench press.

Run, lift, use body-weight, learn gymnastics, kettlebell, seduce farm animals. Just take it slow, and be disciplined. Before long you will realize that to improve your chosen form you will need to focus on the other aspects of recovery: not smoking, drinking, diet, sleep, etc. You will also hunger for knowledge in your chosen form.

The important thing is to do.

Also, suspending hot peppers in vinegar makes a fantastic low-sodium hot sauce for general use.
Title: Re: Being and staying healthy in modern times
Post by: aquarius on November 09, 2012, 05:37:29 PM
I started a new exercise of swimming underwater for as long as I can on one breath.
Title: Re: Being and staying healthy in modern times
Post by: beyond_godlike on January 31, 2013, 09:48:31 PM
Most people know nothing of fitness. All it takes to be strong, big, and fit is 10 minutes of weightlifting a day. It will take months, but the difference is significant in only 3 months. The problem is that people don't know the rules of working out. These are my tips:
1. Before stepping into the gym or picking up some weights, you must reach a certain level of fitness. I'd say you must be able to to 30 pushups, 5 pullups, and 100 crunches. I think this is good baseline before you can really get good workouts done using weights.
2. Get a little overweight before beginning to workout. I'd say just about when you are just about chubby, start working out.
3. Eat constantly. Keep your stomach stuffed at all times.
4. Eat protein constantly. Do it with every meal. Eat as much meat as you can afford. This is a general rule.
5. Eat fat and cholesterol. Cholesterol is a precursor to testosterone and its consumption does not raise serum levels of cholesterol, but will raise testosterone. This is the most important way to raise testosterone.
6. Take protein powder. Choose one that is a whey isolate with all 4 BCAAs, all 23 essential amino acids, extra amino acids, and nothing else. Some have creatine and nitric oxide. Do not take these. Be certain that they don't have it. Take it first thing in the morning and before and after every workout.
7. Don't do what most meathead types do and measure your workouts by how much time you spent in the gym. Go alone, blast music on your headphones, and be done with your weight training within 15 minutes.
8. Don't workout a muscle again until it has completely recovered. This may take even as longs as a month for most first-timers(no joke). This is why most people fail I think. They try to get into workout routine suggested somewhere. You can not build your muscle until after it has recovered. Eventually your recovery time will become less than a day and you will be able to workout multiple times a day. To reiterate, if your muscles are sores, do not workout those muscles until they are no longer sore. Resist all temptation to or you will just be wasting time.
9. Have a loose routine. Some times you will take longer to recover than other times.  Have exercises planned for every day, but don't stick to it strictly.
10. Separate your body into 3 sections: legs, core, arms. Never workout more than one muscle from each sections in one day. Legs are calves and quads. Core is abs, obliques, lower back. Arms are biceps, triceps, shoulders. Your forearms train themselves with many workouts, so probably do not have to be worked out in isolation. You can do any combination from each section. This means that you will have 3 different routines to keep track of. They will not coincide(ie. quads and biceps day).
11. Ignore 3 if starting out or more advanced. Rule 3 is for after your break-in period but before reaching an acceptable level of fitness. If you are starting out, do exercises that workout many muscles. I very highly recommend pull-downs. Do wide-grip, standard-grip, and narrow-grip on alternating days. You can reach a good level of upper body strength by merely doing this exercise.
12. Do drop-sets. Find a weight where you can only manage to do 8 reps max and continue to drop the weight in order to maintain the maximum number of reps possible between 6 to 8.
13. End your workout when you reach an equilibrium where you have dropped weight to a point that you will always be able to do at least 6. You can keep going for serious muscle destruction, but after this point, working out takes a considerably longer.
14. Run after workouts in order to get your blood flowing. This aids heavily in muscle recovery. You will be much less sore later.
15. STRETCH before and after every set. This is very important. It aids in recovery and helps you retain flexibility after growing muscles. Stretch everyday throughout the day. If you have been immobile for more than hour, get up and stretch.
16. Working out your obliques is paramount to getting abs. Do dumbell side bends to get them defined.
17. Crunches only workout upper abs. Do workouts where you lift you legs to workout your lower abs.
18. Benching only works out your chest. I think pushups are far more effective at working out pecs.
19. Do plyometric workouts regularly. They are great at developing physical abilities and agility. They are also good cardio.
20. Do full iterations of each exercise. I.e. if you are curling, extend your arm all the way straight and curl all the way up to your chest. Do not do half reps. Do pullups all the way down and all the way up. Essentially, do not cheat. You will get stronger, get stronger faster, and it strengthens tendons.
21. Your legs are the base of your body and your quads are the biggest muscle in your body. You need to get your legs strong to be sturdy and balanced. The less mass you have below your center of gravity, the less balanced you will be. You do not want to be easy to knock down.
22. Do not do what most do and do all the different workouts for a particular muscle every session. Choose an exercise and stick with it until you master it. This means if it starts becoming easy and doesn't produce soreness. You will get gains much slower than before at this point. This is when you switch to a different workout. I.e. You've been doing one tricep workout twice a week for a month. This workout was very difficult at the beginning and now is fun and you are not sore an hour after leaving the gym. This means you need to do a different one.
23. Plan your diet so you do not need to take multivitamins. You should be able to get everything from food. If you want, you can take supplements. ZMA is supposed to be the one to take.
24. Make smoothies or juices daily. This is the only way you will eat the necessary amount of fruits and vegetables. Put kale, chard, berries, drupes, and fat sources like avocados and coconut oil, citrus, and whatever else you can find for cheap in your areas. The fat in the smoothie increases bio-availability of the nutrients and is also essential to health. Drink excessive amounts of this stuff and several times a day. I don't recommend using bananas as they make smoothies gooey.
25. Trim your nose hair to improve breathing.
26. Take no supplements other than vitamins and protein. These will make your body dependent on the supplements rather than adapting. This is bad for long-term health.
27. Get your blood tested before and after to see the improvement.
28. Sleeping is when your muscles recover most. Make sure to get plenty of sleep, especially if you are sore.
29. Don't use momentum in any workouts.
30. Do not skip workouts ever. You must develop a habit of going to the gym. I go everyday monday through friday without fail. I take weekends off. Find a routine that works for you.
31. Take at least one rest day every week.
32. Remember, much of this list does not pertain to advanced individuals. However, you will not be at that level until at least 6 months of regular training without interruption.


I just spontaneously wrote this, so there are probably glaring holes. This list sums up my thoughts on the matter and what I do. This is a very satisfying lifestyle. It will take up less time than most other activities you can do. It brings so much more happiness than video games. Men and women give you compliments on your physique all day, which makes life in society much easier. I read alot from bodybuilding.com to learn this stuff. I suggest you visit there, but I think I said most of the good stuff. Be aware that their main purpose is sell you drugs. I sugg4est you guys read up on the Anabolic Diet.