One step closer to surviving the zombie apocalypse

A fierce warrior; wlw; sick of fitspo tumblrs with skinny white girls; fitness fanatic. Join me to become a strong warrior and kick zombie ass when the time comes. Beginner Advice | Workouts | Self-care and mental health | Resource Masterlists | Recipes | "So, uh, who are you anyway?" 

[the-exercist]

I Genuinely Suck at Working Out in the Heat. What’s Wrong With Me?

Is anyone else overheating, or is it just me?

“[T]he biggest factor in determining how much physical stress the heat puts on you is how acclimated you are to it. Heat acclimation basically just describes the changes that happen in your body as you adapt to heat stress, and it’s something you have to work towards. “Humans have an incredible ability to adapt to high temperatures and perform well in them, provided we stay hydrated and it’s not too humid,” Minson says. “If someone has had prior exposure (especially recently) to heat stress, they’re going to have a better tolerability to heat stress.” Simply put, the only way to acclimate is by exposing yourself to heat consistently and basically building up a tolerance.”

Click through to read more.

[geniusoflove]

sorry about my huge cool muscles everyone. apologies for my large powerful form

[geniusoflove]

guys im really sorry about my big ole muscles that can lift things super good. can’t say it enough how sorry i am

[heavyweightheart]

i want to be clear about what i mean when i discuss body acceptance, even tho this can’t be parsed perfectly.

the reasons i oppose attempting to change one’s body weight are that it’s not possible long term, it’s physically and psychologically harmful, and the data show that even “successful” weight suppression does not improve self worth. weight loss is a bill of goods that’s sold to us by an industry that rakes in many billions annually. our desire to be thinner can’t be separated from the immense cultural pressure we experience, and that pressure, and our attempts at obedience, greatly reduce our quality of life.

this isn’t the case with gender affirming medical interventions. the data is clear that trans people who pursue them are generally happier and healthier after hrt and/or surgeries. unlike weight loss, these are physical changes that are sustainable long term and that improve quality of life (tho they’re by no means requisite). tho no medical interventions are without risk, they are comparatively safe and effective.

not all efforts to change the body are the same, and it isn’t really change itself that body acceptance rejects… it’s change under massive cultural pressure that puts the body & self at risk, and which fails to achieve its purported goal in almost every case. body acceptance rejects social control/coercion of individuals as it concerns their bodies.

of course cultural constructs around sex, gender, and embodiment are also coercive and complicate the question of interventions for trans health, but that’s outside my purview so i’ll let y’all who are much more experienced & knowledgeable carry on that conversation. 

but all this to say that body acceptance as i frame it is not a simple injunction to make no changes to one’s physical form, it’s about wresting back our bodily autonomy and reducing harm.

[heavyweightheart]

Maintained weight loss is impossible but is maintained muscle gain possible? Or is changing the build of your body altogether impossible to maintain?

well the body won’t resist muscle building like it will weight loss because it isn’t really a threat to the life of the organism, but we all have an individual fat-to-lean-mass ratio that our body likes to maintain (see dulloo et al), so muscle building will be harder for some than for others. any change in “build” that is outside the natural wont of the body will require active maintenance.

in keeping w today’s theme of trans health: ofc hormone replacement therapy will affect the shape of the body, the distribution of fat, and the fat-to-lean-mass ratio. and as long as therapy is maintained, that will be (and maybe to a degree even if it isn’t?).

but e.g. in the case of a trans man who wants to gain muscle (i’m using this example bc i have several asks about it), there will be a certain level of commitment necessary to manipulate the body in that way. it may take a lot of work and energy. if this trans man has an eating disorder, or has trouble eating enough to support the energy expenditure, or if the workouts start to take on a compulsive character, then i wouldn’t call that sustainable. but these things may not be the case; it might be a positive pursuit for some!

so, yes and no. and for maintenance of a “build” that takes emotional, physical, and material resources on an ongoing/permanent basis, one will have to weigh the costs/risks against the benefits. x

[putthatazztowork-deactivated202]

You guys!!! My new website is LIVE! I created this website by myself, because it was long past overdue. 

Check it out by clicking the photo or by going to:

www.allhandsonfitness.com!

Check it out!!!

[the-exercist]

How to Know When It’s Safe to Run Through Knee Pain and When You Need to Stop

Either way, you need to work on fixing it ASAP.

[putthatazztowork-deactivated202]

I’ve spent the last 6+ years working as a personal trainer and strength and conditioning coach doing whatever I could to improve my craft. I absolutely love helping people become the best version of themselves. Are you ready to take your fitness to the next level in 2019? Regardless of your goals or your current fitness, I will help you crush this year 💪🏻 Let’s get started!

[kaiwfit]

Episode 4 Lower Body Cone Drills

www.kaisimonpost.com

www.youtube.com/kaiwheeler

[the-exercist]

how can i lose 20LBS in 20 days?

Why?

There is absolutely no reason to lose 20 pounds in 20 days. 

It can’t be for your health, because that extreme form of weight loss is going to be detrimental to your body. It is going to cause you significant damage, both in terms of your metabolism and your body’s ability to heal itself. Losing weight so quickly is going to make you extremely susceptible to gallstones, malnutrition, dehydration, heart attack, seizure and stroke. Extreme weight loss like this is outrageously dangerous.

It can’t be for your appearance, since there is nothing intrinsically more appealing about weighing 20 pounds less. Even looking past the All Bodies Are Beautiful aspect of this, you don’t actually know what you’ll look like when you lose 20 pounds. You don’t know where the weight will come from, where the fat may disappear, or how your body will feel. There’s never a guarantee. Idealizing weight loss is often a matter of romanticizing a concept and feeling unfulfilled by the reality. Even if you believe the myths that a small body is inherently better than a larger body, you have no way of knowing that your smaller body will fit within this mold. And I can practically promise that you won’t feel satisfied even if you succeed.

It can’t be for your self esteem, since it takes much more than a physical change and 20 short days to truly tackle your self-image. If you are genuinely uncomfortable in your body, the problem isn’t weight - It’s really necessary to reevaluate your self-esteem, your values and how you feel about yourself as a person. Changing your body is not going to change your self-image unless you actually begin to attack the feelings that are causing this problem: Your weight is just a scapegoat.

It can’t be that you want to establish healthier habits, because weight loss is not inherently tied to healthy living. Dropping so much weight in only 20 days isn’t a guarantee that your diet or exercise routine are any healthier. It just means that they are more extreme. If you are living healthy, then there may not be any direct ties to weight change. 

It can’t be for a specific event or outfit, since you’ll still be you in 20 days. You’ll still be the person you are, whether or not you’ve lost weight. There is no reason to represent yourself differently or feel that you have to outwardly change your body. There are a million outfits out there for you to wear, and a million different ways for you to look your best while still accurately and legitimately portraying yourself. You do not need to conform to a specific appearance, because you’ll still be you. That isn’t changing in just 20 days.

So why? Why intentionally hurt yourself this way? And why think that I would help you do so?

[mueritos]

some people on insta said i should post my workout routine since i mentioned how im so happy with the results, so here’s my little workout guide for my fellow trans folk! I focused on getting a more masculine body because obviously that’s what I want. I’m so happy with the results, this workout is saving my fucking life!!!! I can’t get on T soon so this has really been keeping my dysphoria in check. I barely get body dysphoria, i love how my clothes looks on me, i love feeling confident for once in my life!!! HOWEVER Don’t go overboard with working out my friends. Do not work out in a binder, you MUST take days off to let your muscles heal, and you CAN’T starve yourself! Fitness is all about health and diet! Take care of yourself. This is also MY workout routine, you may not get the same results as I have! Every body is different. 

[robopitcher]

@jewishparkers

[disressed-dirt]

Finally a great workout routine for this stuff. This was needed a heckin’ lot

[enbybrigade]

The eating tips aren’t great, and you should make sure you are eating enough food to build muscles and get the nutrients and energy you need, but this is still a good workout to do.

~NonbinaryWarrior~

[lets-lose-track-of-time-deactiv]

The tremendous amount of calories I ate this weekend had me hitting a 20# PR. Almost in the 200 club!!!

[caseyeats-deactivated20190910]

👀👀👀WOW

[putthatazztowork-deactivated202]

Strong as hell!

Also, if you don’t mind a random coach on the internet making a suggestion, it’s helpful to take fewer steps out of the rack with weight so that you can conserve your energy for a maximal lift. Anyway, nice job 💪🏻😎

[putthatazztowork-deactivated202]

Just because the exercise you’re doing is meant to target a specific muscle doesn’t mean that particular muscle is actually the prime mover.

By this I mean that your body is brilliant at compensating. If you’re weak in a particular area, your body will find other, stronger muscles to complete a given task. Let’s say that your hamstrings are weak. In a deadlift, your body might opt to preferentially recruit the lower back (multifidi) rather than the hamstrings. Your hamstrings might be working a little bit, but not as much as you’d assumed. This actually happens quite often. 

To the naked eye, someone’s technique looks perfect, but their bodies are actually using accessory muscles as prime movers. Take notice of the muscles that you feel working during a given movement. Yeah, you might be doing a “core” exercise, but maybe your hip flexors are actually doing most of the work, or even your neck flexors! It’s possible that your shoulders are working way too hard during a push-up because your pecs aren’t firing properly.

As such, it’s important to train any given muscle group in a variety of different patterns because you might actually not be preferentially recruiting the muscle you were initially targeting. Additionally, research shows that just thinking about activating a specific muscle will actually help improve the muscular contraction. If you want to get that muscle to work, focus!

[creepsandcrawlers]

*does one push-up* this is for you warriormale

[warriormale]

Good!

Keep it up!

WarriorMale

[sashayed]

the world is really tough and sometimes almost impossible but u guys, i went to baby goat yoga on a beautiful autumn day and i might never be sad again

[heavyweightheart]

what psychological/emotional stress causes (or is highly associated with): autoimmune disease, insulin resistance, type 2 diabetes, oxidative stress & greater physical reactivity to even the anticipation of stress, cardiovascular disease, countless psychiatric conditions, and other illnesses & risk factors for illness

what causes psychological/emotional stress: poverty, unemployment & underemployment, lack of control in the workplace, racism, oppression, exposure to violence, food & housing insecurity, abuse, lack of interpersonal support, relational conflict, chronic illness, weight stigma, lack of access to adequate healthcare, and many more conditions which are created or exacerbated by imperialist white supremacist capitalist patriarchy 

[prettyfit]

[the-exercist]

This is a false comparison.

Because here’s the thing - Exercise and weight loss will not magically fix your self image.  Changing your body can be a great thing if you’re doing it because you love yourself and it makes you feel good, but change doesn’t inherently mean that those feelings of discomfort will go away.

If you’re engaging in weight loss because you think it will automatically make you happier or more comfortable, then you’re already delving into dangerous territory. If you are genuinely uncomfortable in your body, the problem isn’t weight - It’s really necessary to reevaluate your self-esteem, your values and how you feel about yourself as a person. Changing your body is not going to change your self-image unless you actually begin to attack the feelings that are causing this problem: Your weight is just a scapegoat.

Can losing weight help a person feel better about themselves? Yes. Can working out help to improve your mood? Yes. But a person can also workout diligently every week and still feel uncomfortable with their body. They can also never exercise at all and absolutely love themselves.

Weight loss can’t fix your self image.

[the-exercist]

I've seen a lot of people express that eating gluten free helps lose weight (when they do not have celiac disease or gluten sensitivity etc.) and to my knowledge there is no evidence going gluten free will help a person (without a condition such as celiac disease) lose weight. Do you have any thoughts on that?

If you don’t have celiac disease or a gluten intolerance, than specifically eating gluten-free isn’t going to help you improve your health or lose weight. Gluten isn’t adversely affecting you in any way.

However:

When many people cut out gluten, what they’re really doing is cutting a significant amount of carbs and junk out of their diet. Bread? Burger buns? Pasta? Crackers? French fries? Processed cheese? Gravy? Cereal? All of those things are either gone, or you have to consciously pick out a gluten-free version of them that’s more expensive. 

This means that new gluten-free folks are analyzing their diet in a way that they previously may not have thought about. Instead of buying all their loyal standbys at the grocery store, they are looking a nutrition labels and filling their cart with more fresh foods and less processed ones. (Or, by extension, they’re buying the more expensive “health” foods instead of the cheaper store brands and major labels.) That, all by itself, is what may cause a change in weight. Not the gluten. 

It’s a matter of correlation and not causation.