Training - Well-being for body and mind

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Very indicative. For example, there’s a good calculator to use there. Kalorilaskuri | Laske päivittäinen kaloritarpeesi - PT Paahtio

It’s better to monitor eating and weight changes over a longer period, as weight rarely decreases linearly. So, pick a calorie amount, follow it for a couple of weeks, and see what happens on the scale in the long run. If it works, don’t get greedy; just continue with the same food amounts.

If I had to throw out some example calorie amounts, an 88-kilogram man who takes an average of 5000-6000 steps a day (according to his phone, not in his pocket every moment at home) and does weight training 3 times a week, loses weight at a good pace by eating 2500kcal a day.

My own experiences with hunger management, boringly just traditional home-cooked meals. Oatmeal, berries, fruits, vegetables, whole wheat pasta, potatoes, eggs, rye bread, etc. The goal is to fill the stomach with low-energy-density foods, which significantly helps with hunger management for me, even though I practically never suffer from weakness.

Here’s another good link on the topic from a specialist in hormonal and metabolic diseases.

My own macros are at the level of 160g protein, 250g carbs, and about 90g fats. This is also a matter of taste; some prefer to eat more carbs instead of fats. It’s not advisable to cut fats to a minimum due to hormone function; for me, the lower limit starts to be around 0.75g/kg. Some, on the other hand, like to eat more protein; a rule of thumb of about 2g/kg of body weight goes a long way. I proportioned that so that the amount is met at a normal weight. Instead of fine-tuning the last grams, I’ve found it more important to find amounts that are easy to implement in my daily life.

Things that don’t matter:
-whether you eat 3 or 6 times a day
-what time you eat or in what time window you eat, as long as the incoming energy amount remains constant (this is about hunger management)
-there is practically no upper limit to the single amount of protein; 100g is absorbed just as well throughout the day as 3*33g.
-plant protein works just as well as animal protein; you would have to eat very one-sidedly for the amino acid profile not to be complete within 24 hours
-for those who train, a recovery drink or workout drink is not mandatory; a good meal a few hours before serves the same purpose. But it doesn’t hurt either, whatever suits one’s daily routine

Sufficient sleep brings significantly greater benefits than fiddling with individual supplements. Assuming adequate protein and carbohydrates, practically the only supplement proven to undeniably provide benefits is creatine. After that, one can speculate about potentially marginal benefits from certain supplements, but the results from these are speculative.

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I once calculated the nutritional content of my home-cooked meals, and they quite often landed around 80-120 kcal/100 g. One might think that, for example, minced meat pasta with cream and cream cheese would be heavy food, but when you throw in plenty of crushed tomatoes, onions, etc., the calorie density quickly drops to around 100. The meals I calculated, of course, already contained vegetables and often tomatoes in various forms, so if you cook without vegetables, don’t assume that home-cooked meals always fall within that calorie range. :smiley:

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Partially. There are many studies, what among them could then be considered significant? It’s not related to the cholesterol content of foods, but recently I’ve noticed studies regarding cholesterol where a person’s cholesterol levels are also explained through genetic factors.

Hmm, ‘broccoli’ is ‘parsakaali’, I guess I can bother to write it in Finnish…

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Thundertepiltä another interesting video, what interests me most is whether Thor can deadlift 510 kg. :slight_smile:

*Summer is starting to turn into autumn, and a lot of strong performances have happened in the world of strength sports this summer. In this episode, we delve into ‪@nuuttimansukoski‬’s 400kg squat. ‪@mikatorro79‬ also gets a mention for a true ROCKY story, where through difficulties, the old champion triumphs and defeats Heinola’s Ivan Dragon, Jesse Pynnönen, claiming his sixth Finland’s Strongest title. Only Riku Kiri has managed to reclaim his championship after losing it. We also discuss strongman deadlift, where Thor improved the world record to 505kg. However, Thor has not rested on his laurels but will soon attempt to pull 510kg for a new World Record.*

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I was supposed to go for a bit of a run during my son’s hobby, but then I did an impromptu Cooper test, 2100 meters as an 88-kilogram 40-year-old.

Haven’t run much in 2 months; stitches in my back forced a few weeks’ training break. Nothing to boast about in the result, but I’ve made progress since last time, in that some resilience has returned to my body and I recover a bit better in everyday life. So, my aerobic fitness was unacceptably poor, and there’s still nothing to brag about. Fortunately, the only way is up :slightly_smiling_face:

According to this, the result is just barely good :open_mouth: https://arkisto.lekiyu.net/home/files/Cooper-taulukko

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As a warning to other swimmers, don’t take Garmin’s promise of the Forerunner 955’s swim style recognition seriously. It doesn’t recognize at least my butterfly or breaststroke. It only distinguishes backstroke and freestyle.

My butterfly stroke is not at my age group’s Masters medal level, but my breaststroke is. If the watch doesn’t accept a stroke that a judge approves and gives a medal for, then how does such swim technique recognition help a recreational swimmer?

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It really shows random readings sometimes, but I haven’t yet, to this day, figured out what benefit such information would even have, even if Garmin reliably identified it. I guess it could, in principle, indicate that there’s something wrong with the technique.

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For someone practicing medley swimming, who swims all four strokes in every training session, it would be interesting to see the stroke count in addition to the split times as the laps continue. From a 3000-meter training log, it’s difficult to remember afterwards which length was swum with which style, so the log is just an average of the entire workout and doesn’t provide feedback on different swimming styles. An increase in stroke count often indicates a breakdown in technique even before the time starts to worsen.

One could calculate these oneself or split the log into recognizable strokes, but since the watch is on the wrist, it would be nice if it did what it promised. In race-length medley training sessions, I do exactly this, because then the strokes can be distinguished by their standard order.

Years ago, I complained to my friends about the same issue with Polar during training. We ended up swapping watches from one wrist to another, and the observations were quite clear. At that time, my butterfly strokes took flight simply by putting a Suunto on my wrist, which automatically provided a medley swimming log differentiating the four strokes, even without teaching cycles. My Polar, on the other hand, beautifully killed the flying butterfly strokes of the Finnish champion in butterfly swimming in his age group.

It would help if one could teach their own swimming style to the watch by telling it in advance during a test swim which stroke is starting for the next length of the pool, but unfortunately, the FR 955 cannot do that either, even though I understand that possibility exists in some other watches.

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I believe quite a few people forget this side when working out. :slight_smile:

Do you want to take your strength levels to a new level faster? :fire: In this video, we go through how speed-strength training acts as a shortcut to bigger results. Speed-strength training helps utilize the body’s strength potential more efficiently and simultaneously improves maximum strength.

You will learn:
:white_check_mark: What speed-strength training means
:white_check_mark: How speed-strength training can accelerate the achievement of results
:white_check_mark: Practical tips for developing speed-strength

If your goal is a higher maximum strength result, explosive movement, and faster development, this video is for you. :flexed_biceps:

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Jeff Nippard has built his own special gym where the equipment has been carefully selected. In addition, the complex includes a muscle lab. :flushed_face: The aim is scientific training.

It reminds me of Ivan Drago’s training in the movie Rocky IV.

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Someone (@Perttu_Hamalainen:llä?) had a pretty strong cycling “time trial” result many messages ago: an average speed of like 37km/h on gravel. Inspired by this, I’ve tried it twice myself. The route is a bit over 16km, an out-and-back type where you have to make a full stop when turning around. In the city, it’s not very easy to find a stretch where a time trial would be completely safe and without stops, sharp turns, or other obstacles.

I have reasonably good aerobic fitness from orienteering. I don’t specifically run, but I tried parkrun and a year ago, I did 5km in 21:13 with an average heart rate of 155 (171-66). So, the anaerobic threshold (anakynnys) can be assumed to be 155 in running.

Below are these cycling results. I interpret from this that the musculature and nervous system are what’s holding back the pace.

  1. 31:22 - 16.26km - 31.09km/h - average heart rate 140 (167-78)
  2. 31:17 - 16.20km - 31.07km/h - average heart rate 142 (164-91)

I’ve been on a bike for about 3200km this year, and the 2024 total was 2200km, so I’m not exactly a beginner in this sport. The problem seems to be that I like to do long 3-6 hour cruising rides. Typically, an average of 25km/h, where I look at the scenery, people, cars, nature, and definitely don’t pedal so hard that my vision blurs. I’m almost 50 years old.

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I don’t know if I’ve been rambling or if you remember wrong, but that average speed hasn’t been that high on gravel, let alone anywhere.

Gravel ride home from work at best in 32 minutes, distance 18.2km. So the average speed won’t be more than a little over 34km/h, and the distance is quite short. Now if I tried, 25km/h would be a big deal :smiling_face_with_tear:

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I might be wrong, but it’s always a tough time on gravel. Sometimes the gravel sections are such that 20km/h is the maximum speed, or the tires burst, or you crash. At best, it’s close to asphalt, but very rarely.

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Nuutti Mansukoski squats almost double what I do. :saluting_face: Nuutti’s result was achieved in the raw division without any special equipment.

Nuutti has done it again! We are one step closer to a 1000kg total, Nuutti Mansukoski does deadly good work in the squat and hits a new Finnish record of 390kg (without izer /tks). The man has suffered a bit from shoulder problems, but still drills a 217.5kg result.
With his second 360kg deadlift, Nuutti already achieved a 967.5kg total, which is also a Finnish record. For the last attempt, a massive 380kg was loaded, but the powder was still wet in this regard.

Also competing was masters lifter Jyrki Haikama, who fought his way to silver in the competition. Congratulations to Jyrki as well.

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Do you have any concrete goals for the gym, running, or other exercise hobbies? I’m looking for more specific things now, so “better mental and physical well-being” isn’t enough as an answer. :slight_smile:

You can tell me about both your short-term and long-term goals. For example, weight goals, appearance-related goals, running time goals, or any other concrete goal is perfectly fine. Well… and the answer doesn’t necessarily have to include such concrete goals if you don’t have any. :slight_smile:

Thanks in advance for your answers! :slight_smile:

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My own swimming goals can be found in those tables. They inevitably become long-term goals because of those speeds. If I ever reach such speeds, then we’ll think about the next goals.

In addition to those, with annual goals, I try to avoid unnecessary periods of inactivity. That is, increasing the number of kilometers in running, swimming, and gym, mainly by increasing visits.

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200kg deadlift, 150kg back squat this year. Age 48, weight 105kg. I’ve also said those goals out loud to a couple of people so I don’t strategically forget them :grin:

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If I could still someday get into the 700kg+ total club in the under 105kg category. The last few years have been spent on other things, and I’m slowly starting the right kind of varied training.

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I should lose at least 10kg first. Currently 95kg, which is too much if I’m dreaming of the following.

Sometimes I’ve thought about achieving a sub-4-hour marathon, a 3km Cooper test, 20 pull-ups, and a 100kg bench press within the same calendar year. All of these have been close individually. I haven’t run a marathon in a race yet, but I’ve done trail runs of nearly the same length.

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Lifting 100kg from the ground to straight arms, up to almost three meters. Either by snatch or clean and jerk (clean & jerk).

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