Citizens Liberty Organization / 🌎 Global Channels / 💪self-improvement

"4:15 time for sleep"

Down 25 pounds in two months, god damn the keto diet rocks

@Krusk that’s awesome man! Congrats! Keep it going and get to where ever you want to be!

Thanks

Make sure to eat some carbs still since the brain runs best off that

Think I’ve dropped 15 pounds in 2 months from intermittent fasting and giving up sugar, still working on getting back in decent shape. Any of yall have tips on giving up dipping? I quit smoking cold turkey but can’t seem to drop chewing

@Dcampbell It would be mind over matter more than anything man. But two thinks I've heard that can help are, those little jerky dip cans, that way you can pack your lip and feel like something is there. And chewing gum, chewing a lot of gum to distract yourself. I quit all that shit cold turkey after Korea, I'm sure you can too.

*embrace the suck*

Glad to see endocrine disruptors brought up...if yall are using non-stick pans I highly recomend you switch to cast Iron. No PFAS and it will help supplament your bodies iron intake.

@Sparrow I’ll give it a shot. Just tough to break that habit thanks for the advice

Absolutely, I hope it helps. Cause when shit goes down, you might not have access to a steady supply. Best to get off that shit now.

For quitting nicotine support groups have been shown to be the most effective measure find someone else that wants to quit and help each other. For weight loss support groups are usually counter productive unfortunately.

For me, it was porn. A few years ago I was a total coomer and it ruined my relationships, my self esteem, and my brain chemistry. If anyone is trying to break the habit, message me. I've been clean and sober since April 22, 2019 through a support group and 12 step program and I'm still just taking it one day at a time. Stay strong kings

"For me, it was porn." - 3_inches_is_average.

Username checks out.

@Sky Pentraico something something size of the boat something something

I mean no disrespect, lol I just found that amusing

I understand, everyone I've known who can get sober has been able to laugh at their addiction 😂

I probably need to get off the nicotine

Set up a group man. Be the change.

> I understand, everyone I've known who can get sober has been able to laugh at their addiction 😂 @magpie_(3inch) Cocaine is a hell of drug man lol

I’m mean I’m literally fulled by nicotine, caffeine, and self hatred

@DankGrog same

Granted it’s not working for me loosing some weight

Intermittent Fasting. Less sluggish after a few days of it. Also quit drinking Bangs. You’ll get rabdo and need dialysis

Meditate on God. Lift weights. Cut out carbs. Sleep 6 hrs, shower regularly. The rest is easy.

Don't completely cut carbs. Try switching to more wholes wheat. Completely cutting carbs risks brain damage

Yeah, just cut the simple carbs. Get those complex carbs and cholesterol. Eat 4 meals a day.

The body loves to run off carbs for exercise so if I am running really far I eat gummy bears. Those things are great as a pick me up

How about gaining muscle. I've always been skinny, tried lifting and stuff but I hardly gain 2 or 4 pounds and then lose them in a bit. Any advice?

When you work out do you do in home stuff? Or gym stuff @Franz

My issue is the fact I also dont have a proper eating schedule

Well that would definitely be a problem

What’s it looking like now?

If I open I only get dinner and on close I get breakfast and dinner

We don’t have breaks where I work since legally they don’t have to give us any due to not employing minors

Oh Jesus

Used to go to the gym. Now I've lost muscle and replaced it with fat which aint good.

That’s my problem as well Franz

Began working on cardio and got pretty good stamina. But then lost weight again.

It's been a vicious circle.

The issue is also that there isn’t double coverage in my kitchen for me to dip to eat anyway

Hey guys going to put it out there for anyone that may need it.

Oh you work in a kitchen okay

So, anyone do urbex, I highly recommend it, good for alot

A kitchen in a convenience store yes

Only thing I can suggest would be intermittent snacking? Like good snacks though, fruit, protein bars and shit

Could work

I am about to be 19 months (in may) clean and sober from drugs(opiates,coke,meth) and alcohol. If I can do it you can too. These last 19 months have been incredible rewarding but very difficult as well. It was a constant battle at first but now I am just living my life to the fullest! It is possible and if you need help do not be afraid to ask! You have to SURRENDER to win this war. BUT IT IS POSSIBLE!

I stuffed my pockets with granola bars when I am on the move. It's not glamorous eating a cliff bar in 30 seconds but its energy. Great work Greggor

Jesus man. Congratulations that’s amazing

Cliff bars got me through highschool man

Football track and wrestling with year round weightlifting. Cliff bars, protein bars and WATER

Jerky is my fav

Jerky 😩

Man why must jerky be so expensive

My "go food" when I was working and didn't have time for lunch was usually 2 cliff bars and 2 20oz sodas. Almost no nutrition but like 1k Calories

Try replacing one of the sodas with a water or even a Gatorade

Electrolytes baby

I’ve been drinking more water and gatoraid

I also went vegan for a couple of weeks

What sucks is the no dairy part

Yeah I could never go vegan so good looks on you man; that’s awesome

@GRANITE hell yeah brother. 6 years myself. ODAAT

I’ve also been drinking clearly canadian

I've been trying to stay above 200 during this quarantine period

Dude

Building Cardio fucking sucks 😂

Yeah it does...try short distance sprints, increasing your distance and deacreasing rest time as you go.

That's what I've been doing. I tried running 3/4 mile first and had to like die for half an hour afterwards 😂

I run 2 10k's a week and the last half mile I try and sprint

So I dropped it to a kind of fast jog but not quite a run of a 1/2 mile, and now I'm making it while only having to die for 5 minutes 😂

Feels good after a while

Back in sophomore year High School I could make a 6 minute mile, with a 1/4 mile sprint and still have gas in the tank. But that was 3 years ago 😅

If youre feeling especially good you can drop and do situps and pushups every half mile without stopping for breath

:blobsignfml: I hate cardio

Focus on short combat sprints with a heavy load rather than long-distance.

It'd be smarter to do both, having good cardio enables a lot more.

Also Ruck marches.. I just did a short 4km march with a 18lb pack in like 40 minutes. Slowly increase weight and distance as you go too.

That’s a decent start

Jump rope mothafuckas

If you’re just now starting cardio and you keep feeling like you’re dying, try doing minute long bursts throughout the day.

I did like 20-30 a day for a couple of weeks until I could do it for 5 minutes straight. Now I run. Imo it was a much easier break in

Jump rope is awesome. People who have never done it will say, oh jumping rope is easy there's no way it could be exercise. No, there's a reason boxers jump rope like crazy, you can use it to build both your aerobic and anaerobic endurance

Never underestimate swimming as well

Swimming is great too. Just gotta watch out, a lot of people will claim to swim a ton but they really just go tread water for three hours

I wish there was a place I could swim that’s closer. Used to live in Oahu for a time and would bodyboard a lot. Flippers were essential so my calves were shredded. Keeping your legs and back stable was also great for the core. Oddly enough I never even considered wearing a Hawaiian shirt back then 😂

Anyone that’s severely overweight or has some really bad back trouble would benefit from water aerobics for a year as well. Not sure if that would apply to anyone here, but if you’re at the point you can’t jump rope, that’s probably your best bet to start things off. As well as dieting obviously.

The advantage of swimming and biking if you are overweight or over 40 is the muscles are target and the joints are spared.

Today’s wod

I need to start working out again but I just don’t wanna do anything when I get off work

I understand that. I haven't worked out in like 3 weeks other than hiking. I was working out every day and then they closed all the gyms.

Getting home and waiting til 6-7 to sit down helps my motivation

for those of you who are struggling to lose weight, or want to start, try keto. it seems intimidating at first but it's pretty easy. i dropped 75 pounds last year, i attribute about 45 of those to keto. i gained some more(245 to 275) this year after i moved and have put myself back on it, and have gone from 275 to 261 in a couple of weeks. if you have the self control to stay on it(honestly if you can get past the first week it's really easy) it's a really good way to get weight off.

all of that weight loss with 0 exercise, by the way.

and with the sudden boom of keto sweets and shit, satisfying carb cravings and remaining in ketosis is easy.

you'll also find that when you're in ketosis, you won't have as much of an urge to mindlessly eat when you're bored.

if you exercise while on keto, you will lose weight a lot faster.

I went Keto in february and have dropped 30 lbs so far.