tag:blogger.com,1999:blog-1815390645135964558Fri, 20 Sep 2024 13:47:02 +0000fitnessexerciseweight trainingstrengthmotivationbasicsfat lossdietmyth bustingcancerhome gymsupplementsabsarmslegsA (hopefully) non-threatening blog about fitness, especially weight training. I'm not a personal trainer, nutritionist, or doctor, just a guy who loves to lift and knows a few things.https://friendlylifter.blogspot.com/noreply@blogger.com (The Friendly Lifter)Blogger36125tag:blogger.com,1999:blog-1815390645135964558.post-2329206297755209910Sat, 02 Jan 2021 19:23:00 +00002021-01-02T11:41:56.067-08:00dietSome folks say that fast food has no place in a healthy diet. And if you're looking for the ultimate in healthy eating, then prepping your meals in advance with lean proteins and veggies is the way to go. But there are just times when life throws you a curve ball, and picking up a quick meal of drive-thru or take-out is the best option. Believe it or not, there are ways to do that and get a meal https://friendlylifter.blogspot.com/2021/01/not-so-bad-fast-food-options.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-8427071010745007065Tue, 22 Dec 2020 23:43:00 +00002020-12-22T16:20:54.167-08:00exercisefitnesshome gymlegsweight training Many people have so much difficulty getting their calf muscles to grow that they conclude that their genetics just make it impossible. Before I continue, let me be clear. Some people's genes do make it easier for them to grow their calves, while others do have to work a little harder.BUT! Many folks who think their genetics mean they'll be cursed with bean pole calves forever, just don't https://friendlylifter.blogspot.com/2020/12/stubborn-calves.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-5920606315278356268Sun, 11 Oct 2020 23:11:00 +00002020-10-13T10:45:05.615-07:00basicsexercisefitnessstrengthweight trainingI'm ready to try weight training!...What do I do?I hear that from lots of folks, and it's a totally reasonable question. Often, though, you either get mysterious, not-useful-for-beginners answers, or you get so inundated with information that it's downright paralyzing.Have I Got a Deal For You!With this post, I'm going to try to give you a solid starting point. And I'm not going to charge you a https://friendlylifter.blogspot.com/2020/10/sample-weight-training-program.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-5572427222582153226Sun, 11 Oct 2020 22:41:00 +00002020-10-11T16:12:45.313-07:00basicsexercisefitnessweight training Weight Training 101You probably already know that people do weight training to get stronger and make their muscles bigger.  (It’s also a great way to lose fat.)  But how we go about accomplishing that isn’t necessarily obvious, so give me one minute to talk basics.When you look in the weight room at the gym, you see people making objects move back and forth, so it’s reasonable to https://friendlylifter.blogspot.com/2020/10/lets-talk-basics.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-3173479348658683849Tue, 06 Oct 2020 18:10:00 +00002020-10-18T11:18:49.814-07:00basicsexercisefitnessmotivation If this is the first post of mine you've read, welcome!  And thanks for visiting--it's an honor!(Note: this was my very first post back in 2019, but due to technical issues I'm re-running it.)Where I’m Coming FromFor the first 40 years of my life, I was the Fat Kid.  I used to be 300 pounds of solid fat.  Over the last 6 years I’ve lost more than 100 pounds of that fat, and https://friendlylifter.blogspot.com/2020/10/meet-friendly-lifter.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-82499847452251502Thu, 01 Oct 2020 15:04:00 +00002020-10-01T08:10:50.119-07:00dietfat lossmotivation Here Come the HolidaysAh, The Holidays. Here in the U.S. that means massive amounts of candy are being shoved in front of our faces from the beginning of August (for the Pre-Pre-Halloween Season) all the way through the end of April (with the After-Easter clearance sales). How on earth is a person supposed to keep eating healthy in the midst of all that? I've got some ideas that might https://friendlylifter.blogspot.com/2020/10/eeeek-halloween.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-3175980803175250689Sun, 27 Sep 2020 14:21:00 +00002020-10-11T15:40:12.160-07:00basicsexercisestrengthweight training Why Won’t Anyone Tell Me How Much Weight to Lift?Any good lifting program you find on the internet or in a book will likely list exercises, sets, reps, rest periods, and days per week, but will say nothing about how much weight to use.  That’s because it’s your job to figure out the weight.  And it’s not that hard, but it’s going to take some trial and error.  Plan on your https://friendlylifter.blogspot.com/2020/09/how-much-weight.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-7471168719125251460Sun, 20 Sep 2020 17:38:00 +00002020-09-20T13:30:13.589-07:00absexercisefitnesshome gymstrengthweight trainingSit-ups suck. Sorry, they just do. I mean, I love to exercise, and even I hate them! Fortunately, I have another option for strengthening your abs, and you can do them at home, so no excuses!Weighted CrunchesYou're going to need a book or pillow or some other object. It's better for now if the object isn't very heavy, but we're going to call it a "weight" anyway. Lie flat on your back on thehttps://friendlylifter.blogspot.com/2020/09/better-than-sit-ups.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-4575620507700307975Thu, 10 Sep 2020 17:37:00 +00002020-10-18T13:00:42.432-07:00dietfat lossfitnessmotivation Welcome back!  Here are more mind games you can play to trick yourself into eating healthier!Also, don't missMind Games 1 (more on diet)Mind Games 3 (exercising) Mind Games 4 (motivation)Accentuate the NegativeEvery time you eat something you shouldn’t and you have any kind of negative feeling, cling to that memory and recall it any time you’re confronted with that food in the https://friendlylifter.blogspot.com/2020/09/mind-games-2-trash-talk-and-more.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-7527299530797370842Wed, 09 Sep 2020 17:16:00 +00002020-10-18T13:30:20.472-07:00dietfat lossfitnessmotivationNo, Seriously, It Worked for Me!Okay, I know some percentage of you all are going to read a few sentences here and instantly reject it as utter, ridiculous nonsense.  Others will say, “That’s all very well, but it would never work for me.”  And I’ve come to terms with that, but my response is: Just try it.  Literally no one else has to know what you’re doing, so there’s no risk if https://friendlylifter.blogspot.com/2020/09/mund-games-1-food-glorious-food.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-2673269462356524520Sun, 06 Sep 2020 04:27:00 +00002020-09-09T12:01:25.083-07:00cancerexercisefitnessmotivationI Promise This One's About FitnessIf you read my last post, you know I spent the last 8 months on heavy duty chemo. If you've read my earlier posts, you know that I've been on a long journey that started at 5 foot, 9 inches and 300 pounds. When I put up this blog last year (that's October of 2019) I had gotten down to 198 pounds and less than 20% body fat.It's Not a Dad Bod, It's a Hospital https://friendlylifter.blogspot.com/2020/09/body-by-chemo.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-8644939625296698724Thu, 03 Sep 2020 21:22:00 +00002020-09-26T20:44:54.490-07:00cancerWhew, what a year 2020 has been, huh? COVID, politics, social distancing, half of Australia burning down, face masks, shortages, aaaauuugh! Still, the competitive side of me wants to say that I've probably had a worse year than you. I got cancer. It's a relapse of Non-Hodgkins Lymphoma.So this post is a bit of a side trip from my usual fitness topics. Feel free to skip this one; you won't hurt myhttps://friendlylifter.blogspot.com/2020/09/my-2020-is-more-2020-than-your-2020.htmlnoreply@blogger.com (The Friendly Lifter)3tag:blogger.com,1999:blog-1815390645135964558.post-8196136962934992849Thu, 07 Nov 2019 14:02:00 +00002020-09-09T11:00:48.289-07:00armsexercisestrengthweight trainingIf you lift weights to make your muscles grow, then you probably want nice, big arm muscles.  After all, when someone wants to show off their muscles, what do they do?  Flex their arms!  I see a lot of questions on the internet from folks who struggle to get their arms to grow, so I’d like to take this moment to share some of the advice I’ve picked up over the years. Work Them https://friendlylifter.blogspot.com/2019/11/bigger-arms.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-5743409007458749560Thu, 24 Oct 2019 23:13:00 +00002020-09-09T11:00:14.883-07:00dietexercisestrengthsupplementsweight training Should I Use Protein Powder?  What Is It For, Anyway? Protein powder is a convenient way to consume large amounts of protein.  Most lean proteins (i.e., meat and eggs) have to be refrigerated, and that can make them inconvenient or impossible, especially in certain workplaces.  Protein powder is shelf-stable, meaning you don’t need to refrigerate it (you should probably keep https://friendlylifter.blogspot.com/2019/10/protein-powder.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-1170350112481183136Sun, 20 Oct 2019 15:33:00 +00002020-09-09T10:59:48.505-07:00exercisefat lossfitnessmotivationstrengthweight trainingGetting fit is a long process, and we all get frustrated from time to time; even the really experienced folks do.  At some point, you might find yourself just wanting to quit.  If you're feeling constantly exhausted, yawning through the day, dreading your workout, or even getting depressed, please don't give up!  Rest and recharge instead. Working Out Properly Causes Wear and https://friendlylifter.blogspot.com/2019/10/rest-and-recovery-are-essential.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-2607605920124288257Sat, 19 Oct 2019 20:36:00 +00002020-09-09T10:59:30.628-07:00fat lossfitnessmyth bustingstrengthsupplementsweight trainingThere is a lot of misinformation swirling around the topic of supplements, particularly those intended to boost your workout performance.  Here are my honest impressions. "But I Don’t Believe in Steroids!" I am going to type this as slowly and as loudly as I can: SUPPLEMENTS ARE NOT STEROIDS!!!  Steroids are illegal in the U.S., plus a bunch of other countries.  If you can find https://friendlylifter.blogspot.com/2019/10/supplements.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-459817923307774989Thu, 10 Oct 2019 23:24:00 +00002020-09-09T10:58:43.847-07:00exercisefitnessmotivationweight training "I Just Need Some Motivation…" Whenever and wherever fitness is being discussed, the word “motivation” comes up endlessly.  And I totally get it.  In evolutionary terms, we still haven’t developed beyond the psychology of the hunter-gatherer, and our bodies and minds still kinda see the world in those terms.  “Exercise”?  Just, do strenuous things that don’t result in food orhttps://friendlylifter.blogspot.com/2019/10/momentum-vs-motivation.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-6362222114347222995Thu, 10 Oct 2019 23:24:00 +00002020-09-09T10:58:29.149-07:00exercisefitnessmyth bustingstrengthweight trainingGood advice can be hard to find.  Here are some ways to find the wisdom needle in the information haystack. Avoiding the Extremes Sometimes, you will get two pieces of advice that seem to conflict, but that are actually both pointing you to a middle ground.  “Too many cooks spoil the broth” seems to be the exact opposite of “Many hands make light the work.”  But actually, both arehttps://friendlylifter.blogspot.com/2019/10/finding-fitness-truth.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-4309914372140971283Thu, 10 Oct 2019 23:24:00 +00002020-09-09T10:58:13.098-07:00basicsexercisefitnessmyth bustingstrengthweight trainingIf you spend much time in the men’s locker room of a gym, you’re eventually going to hear someone spouting nonsense. (Ladies, you’ll have to take my word for this, but somehow I don’t think you’ll be shocked.)  A lot of the nonsense you hear is based on “bro science”: reasoning that seems to make sense but is not backed up by actual facts.  One example of this is guys claiming the https://friendlylifter.blogspot.com/2019/10/quick-take-beware-of-bro-science.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-1664499542672018320Thu, 10 Oct 2019 23:24:00 +00002020-09-09T10:57:57.874-07:00dietfat lossfitnessstrengthThere's lots of confusion out there regarding eating to grow muscle (bulking) versus eating to lose fat (cutting).  I'm not a nutritionist, but I have learned a few things I can share. Eat, Eat, Eat for Muscle Growth.   This has almost never been a problem for me--I've always had to focus on losing fat--but people who tend to think in terms of gaining weight rather than losing https://friendlylifter.blogspot.com/2019/10/eating-part-2warning-this-post-contains.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-1535258595953137428Thu, 10 Oct 2019 23:23:00 +00002021-01-11T10:41:28.750-08:00dietfat lossfitnessstrengthThere’s a popular saying among fitness folks that “abs are made in the kitchen”.  If you want people to be impressed with your muscles, you do need to make them bigger.  But muscles appear more impressive--bigger, even--when they’re not covered in a thick layer of fat.   What and how to eat are very thorny questions whose answers change depending on your goals, your https://friendlylifter.blogspot.com/2019/10/eat-more-or-less.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-8217475514514636575Thu, 10 Oct 2019 23:23:00 +00002020-09-09T10:57:14.056-07:00exercisefitnessmyth bustingstrengthweight trainingSomething that shocks people all the time is just how much thinking is required to make progress in the gym.  Sure you need muscles to move those weights around, but if you don't bring your brain along, you're mostly wasting time.  Here are some ways you can engage your brain muscle to help strengthen your other muscles. Have a Plan.   When you arrive at the gym for a https://friendlylifter.blogspot.com/2019/10/dont-leave-your-brains-in-locker.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-8485675925216850316Thu, 10 Oct 2019 23:22:00 +00002022-01-03T13:28:06.698-08:00exercisefat lossfitnessmotivationweight trainingThere's a movement out there encouraging people to have a more positive body image, no matter what kind of shape they're in.  It's sort of push-back against the long-standing tradition of fat-shaming that has become almost a national pastime.  I totally sympathize with folks who are sick to death of the world assuming they're lazy, stupid, or ugly just because they're not as fit as the https://friendlylifter.blogspot.com/2019/10/mind-games-4-taking-reins.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-4854627490334330760Thu, 10 Oct 2019 23:22:00 +00002020-12-22T13:44:55.240-08:00dietfat lossfitnessmotivation No, Seriously, It Worked for Me Okay, I know some percentage of you all are going to read a few sentences here and instantly reject it as utter, ridiculous nonsense.  Others will say, “That’s all very well, but it would never work for me.”  And I’ve come to terms with that, but my response is: Just try it.  Literally no one else has to know what you’re doing, so there’s no risk ifhttps://friendlylifter.blogspot.com/2019/10/mind-games-1-food-glorious-food.htmlnoreply@blogger.com (The Friendly Lifter)0tag:blogger.com,1999:blog-1815390645135964558.post-6306367155203009098Thu, 10 Oct 2019 23:22:00 +00002020-10-18T14:03:35.198-07:00dietfat lossfitnessmotivationWelcome back!  Here are more mind games you can play to trick yourself into eating healthier! Also don't miss...Mind Games 1 (more on diet)Mind Games 3 (exercise) Mind Games 4 (motivation)  Accentuate the Negative Every time you eat something you shouldn’t and you have any kind of negative feeling, cling to that memory and recall it any time you’re confronted with that https://friendlylifter.blogspot.com/2019/10/mind-games-2-trash-talk-and-more.htmlnoreply@blogger.com (The Friendly Lifter)0