>>6681 hit a plateau on my journey. But still eating well. Eating carb heavy meals is no longer working for me. I do eat the occasional cake slice in office

>>6654 alright. Do you have any fighting experience? >>1771 Strength training for a boxer only needs to be performed twice a week, I recommend Wednesdays and Saturdays, but whatever works better for your schedule. Dumbbell Swing - 3 x 6-8 (each hand) Dumbbell Snatch - 3 x 6-8 (each hand) One Arm Clean and Press - 3 x 3-4 (each hand) Clean and Press - 3 x 6 Front Squat Push Press - 3 x 6 Upright Nieder Press - 3 x 8 (each hand, change to southpaw for the left) Nieder Press - 3 x 6 Weighted Step-Up - 3 x 8 (each leg) [try holding the dumbbells through the whole exercise, even during the rest period, until you're completely done with the exercise) Quality over quantity is important and often overlooked in strength training. Your goal here is for power and speed so complete each rep with full effort. You should be using 85-90% of your max load on each of these exercises, on certain days you should go more or less. Lessen the load a bit to around 70-75% if your goal is toward explosive/speed strength.

>>6737 Nope. Just casual. No rotational exercises? What was your boxing style?

I started tracking my sleep quality including heart rate variability around a month ago. At the start, + Very low quality sleep with lot of breaks in between + I go to sleep late with screen/podcast time before sleep + I eat late often, with a post dinner snack. I know this is bad but I do it anyway, the slave that I am to my cravings. I am horrified by the numbers. My HRV is so low. No wonder I feel like shit, so I fix habits slowly. The improvement shows itself in 1ms at a time. Each time I eat late, or indulge in bad habits, the progress is lost. It shows me, how my health is optimization of lot of small habits and that each mistake costs me a lot. Now I am horrified by the idea of buying that bag of chips, so I can eat it before sleeping.

>>6764 >started tracking my sleep quality including heart rate variability around a month How? Smart watch? Eating late actually helps me sleep better. It is only now that I eat before 8 o clock that I have trouble sleeping because empty stomach >Horrors of data True, ignorance is bliss most of the time. As for me I realise my mind prevents me from sleeping by breathing weird. It's not sleep apnea or any other disorder, it's me being too enthusiastic in my thoughts, beating up people and shutting down women in my imagination.

>>6771 >How? Smart watch? Yes. Though I don't use it as a smartwatch, I wear it to sleep and I wear it on long exercise sessions. It is not linked to my phone or account or anything else. > Eating late actually helps me sleep better. Common problem, this means your metabolism is healthy. Have half glass milk or few nuts before sleeping. > my mind prevents me from sleeping https://www.youtube.com/results?search_query=yog+nidra Find one that works for you. Also, see if you heat up a lot during sleep and that prevents you for sleeping. Adjust or change your bedsheet/mattress/fan location to get something ideal. > True, ignorance is bliss most of the time. I cannot eat a Rasgulla without guilt now after 19:00. I know exactly what it will do. On the other side, knowing exactly how much rest I had, prepares me for the upcoming day. For example, if I had shit rest (like today) then I will take it easy.

https://youtu.be/VQfHP5Injhg His channel now has some good videos. Few years ago I did not like his research, but since then he got quiet thorough. Sadly his sense of humour, language and presentation is cringe. But this tips are good.

Finally getting my grip strength back from the injury in December. Laziness is the main reason it's taken so long, btu very hopeful I can hit some high numbers before the end of Summer.

>>6877 My sleep regime is working. My HRV numbers are going up I need to keep this up. My heart rate is also healthier and not that of a 50 year old anymore.

>>6877 How do you quantify grip strength? I want to increase it too. Using the mudgar (picrel) pumps my forearms nicely. I also do pullups and generally mindfully grip things tightly bht nothing dedicated for grip strength Also the mudgar is very fun. Might not be a hypertrophy exercise but makes you used to swinging weight around

Feeling the lack of sugar really hard today. Had a protein shake and it really helps with feeling full.

>>6886 I am currently using hand grips to test my grip strength, although there at least three types of grip strength - Static (How much you can hold) Crush (How much you can squeeze) Pinch (How much you can hold with your thumb and pointer finger) There are lifts for each of these to determine your strength. Although, grip strength is probably the most complicated type of strength to train. Mudgar is good, I've heard people rec it for shoulder joint health.

just started working out and i would i am that weak that i cant do a full squat properly yet and same for pushup, now problem is i did some squats today and roman deadlift with dumbells for starting workout today, so i feel some low pain in knees like similar we have in muscles after workout, so is it normal for someone noob like me or it could be concerning?

>>6938 Should not have happened actually Just monitor the pain it should go away soon. I sometimes get that kind of pain after running but it goes away after I allow a day for recovery Make sure you stretch and cool down properly and warm up with some dynamic stretching.

>>6940 yea i get it after lots of walking in kalej as there's elevation but it gets recovered in a day

>>6943 >>6940 Get your Vit D levels checked too incase you don't get enough sunlight.

Bopped hard Went for long hike and swim. Burnt over 2000 calories. But did not eat enough. Woke up super exhausted

>>1771 https://www.psychologytoday.com/us/blog/the-modern-brain/202402/the-surprising-benefits-of-weightlifting-for-brain-health On an unrelated note , you don't need to buy weights or go to gym. Body weight, buckets with water etc all work fine. Resistance bands are great as well.

Down with covid. Except its bad this time. High fever body pain and the works

Book on yoga for daily fitness type information, from diet to basic exercises. Most yoga books I find here are pretty shit or written for people, who only want to look cool and will never implement it.

Slowly fixing all my join tissues. Back pain was caused, at least the main cause, was a shortened hamstring. Shoulders improving with deadhangs and rotator cuff excercises, going to grow the rest of the shoulder to hopefully fix it completely. Pullups, pushups and abs everyday give good results damn.

Sciatica in my left leg. Sucks, but going to address it as best I can. Ethic is better than it has been perhaps ever.

Cutting on calories is hard. Trying to switch to one meal a day is even harder. >>7058 Bump if anyone has any recommendation >>7428 >>7761 What does your blood work say ?

>>6039 I'm actually surprised that Mongolian were able to make sane decisions based on pure meat diet. I think they prolly use high fat meat as low bf can really fuck your mood and Brain function. Pure grain diets are also shit, no protein no development same fucked up brain and health + weaker muscles. So it was a fight between protein deficient vs poor brain + low energy (meat only has 10% of energy plants have) and ofcourse one with little better Stat won. (I don't think any of them gonna live past 40)

>>7058 Try finding recommended book for Masters or phD students in either 1.Physical Education 2. Indian Knowledge System

any intermediate/advanced boxers lurk on this board? I have started out with boxing, but my stamina is absolutely dogshit, to the point where I can't even run for more than a minute without my legs burning apart. My strength is atrocious as well, and I can barely do 5 pushups How do i go about improving?

>>7803 Do more pushups and run more? Greasing the groove works well for pushups. Do 4 or so as often as you can throughout the day and you'll get much better at doing them. Running is a pain in the ass and I've been injured for awhile, but consistently running is the key. There are no shortcuts.

>>7803 just do it more Running stamina you want to set a time goal, you can take walk breaks. Increase your time gradually. This is what c25k is, which you can do. It worked for me, went from running barely 2km to 5km though not quite in 30 mins Pushups just do them more to do them more I want to pick up boxing again but I don't have enough (((time))), you are lucky, do not let go of it like i did

>>7769 My math teacher told my class about this in 12th. I did not believe him, but a smart friend got into bodybuilding and cut fat and carbs entirely from his diet. I saw his IQ drop in real time and he became a real dumb with very nice muscles. Now people are smarter and consume some fat, but the risk is real. Similar to how pianists don't box for the risk of injuring their fingers, people involved in professions needing brain power, should not try extreme weight cuts or fat loss beyond 12%

Working out a lot more now. Ageing is a bitch anons. Seriously , get fit. You will really regret it. Sprained my upper spine neck somehow, hurts and limited mobility is a bitch.

If you have at least 2 of the following , then you are sick and should quit your phone/internet. - Sleep deprivation - Social deprivation - Attention fragmentation - Addiction or addictive behaviour

fatties and skinnytards now tell me i have a great body not sure if this is a mire or not kek i have a long way to go regardless

>>8079 true but there is no point if you can't find a group of people you can call friends irl (i can't)

>>8122 It is tough to make friends. Depends on your age too. After 30 it takes high level skills to make new friends.

I thought discipline was conditioning myself to work through pain but I realized I don't care about pain because at least pain is something to experience. Real discipline is working through boredom and knowing you will never see the result of your work.

>>8199 This is based post. It is not universally applicable but it gets the spirit right.