CategoryFitness and nutrition

Interfering in the way users are used to doing things is a no-no

Gainslog is a simple calorie tracker I made with only a handful of users.

If you ever tracked your macros before, you know reaching your daily protein intake goal is the most difficult to attain from all three macronutrients (proteins, carbs, and fats). Once you hit your proteins target, the other ones come around easy. Continue reading

Video quality and editing over great content

Great content is usually something entirely new or offers a different perspective on things we already know, but… consider fitness videos.

Exercises don’t change over the years. Yes, the social media fitness industry keeps throwing at us different variations of the same exercise to keep us entertained, but the basics stay the same.

Hands outside shoulder width. Chest up, keep shoulders retracted, make a slight arch with your back, keep your butt on the bench and the legs firmly placed on the ground. Push from your nipples towards your upper chest in a slightly arched path

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Pain while doing skull crushers?

The classic version of the exercise goes like this:

1. Lie on a bench with your arms perpendicular to the floor.
2. Lower your elbows while keeping your arms straight and close to your body.
3. Extend your elbows, lifting the weight back up, and stop just as you reach full extension.

Skull crushers is praised to be one of the best triceps exercises, but for some reason I always felt pain in my elbows when performing it. I tried it with dumbbells, with the EZ bar, straight bar, swiss bar, but no luck.

Pain while doing skull crushers. Much art. Much wow.

Pain while doing skull crushers. Much art. Much wow.

It turns out that a lot of people have problems with this exercise, and the common advice is: make sure to warm up real good, start with lighter weights, keep doing it, and your elbows will strengthen up.

I’m sure this works for some people.

The problem is, even with super light weights I was still experiencing pain. Not as much as before, but enough to make me look for other solutions.

One solution I found, was to move your arms a bit towards your head. This not only lowers the tension on the elbows but also provides a better stretch of the triceps.

This was better, but I was still feeling some pain at the top of the movement. So I decided to try the reverse. Move my arms a bit forward.

Painless skull crushers. Much art. Much wow.

Painless skull crushers. Much art. Much wow.

The pain was gone. Completely gone. I could not believe it.

My first Quora answer

Quora recently announced a massive breach of user data. Thousands of users are canceling their accounts.

But as you know, there’s no such thing as bad publicity, so I’ve signed up today and answered the first question that popped on my screen. 🙂

“What is the best way to form and keep a habit going? For example like working out and dieting.”

I’m pretty bad at forming habits myself, but I somehow managed to keep going to the gym for the past 4 years, while also losing or gaining weight. So I’ll throw in my two cents.

Some of the reasons why it stuck with me:

  • worked out 5 days/week – this is considered to be bad advice as beginners should not work out as often as intermediate/advanced lifters. But as long as you don’t overdo it, you’ll be ok. Not taking day offs made it easier for me to turn it into a habit.
  • made it lifetime goal – I made it clear to myself that I won’t be doing it just for one year, or two, or until I reached a certain level. It’s a lifetime goal.
  • lowered my expectations – I don’t know a single person to be completely satisfied with the progress they made. They’re all happy because they look and feel better than 6 months ago, but “it could’ve been a bit better”.
  • for weight loss/gain – nothing worked best for me than starting to track my calories, see where I’m at, and then go up or down based on my goal at the time. Drastic changes to your diet won’t stick. You have to slowly adjust it, eating less/more, replacing one bad food with a healthy one.

As for forming other habits, you should do what most people recommend: force yourself to do it for a long period of time while also finding some kind of satisfaction/pleasure.

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