u/Wide_Panda82

40 M , 5’10 , 88 kgs
Down from 108 kgs > 88 in 18 months

During my entire fitness journey from struggling to walk to being able to run at 15 Kmph , from struggling with 5kg dumbbells doing 12 reps to doing 25 kg plates bench press in 18 months .

One factor that often joked about but is the most crucial indicator of health is Pooping

From being constipated and constantly bloated to having regular healthy poop regime my health, energy and endurance has significantly changed for the better.

Let’s talk poop objectively (no bathroom humour)

During your fitness journey how important is your poop routine for you?

What areas of your life does it affect ? )Physical, emotional, mental, mood & behaviour )
What are the things you do to regulate yourself ?
Do you track it like you would track your macros ?
What areas you’re red and green flags that you know about your health based on your poop routine ?

I would request you to share your personal experience and solutions over generic Google gyan

As an Indian Man who turned 40 by my mid 30’s I was walking around with a protruding belly, which was both uncomfortable & unhealthy but nothing that I did could fix it instantly . Sharing my experience of inch loss around the area and the struggles

1)Struggle with Misinformation - No tea , no pill, no exercise no magic diet works. Internet is flooded with quick fixes - Guys most people are just content creators who are not even medically qualified yet can publish content with 1-2-3 week claims . They just need more views or are selling you a product.

Real Fix- You need medical help to get started , visit a Dr. No matter how embarrassing it is . Getting a full body check up and a clear picture of your health gives you a baseline even if it’s uncomfortable. You will know what to fix

Reality- I went from a 41 waist size to 34 it took me about 4 years . Shortcuts don’t work they are expensive.

2. The vicious loop - I was fat, frustrated , trying every health hack other than what was needed. I was unhealthy, sedentary, delayed promising myself would begin “next week” inconsistent . in short indisciplined. I couldn’t get out of the house and move my body I was always constipated n bloated. Any attempts at physical activity resulted in pains or mild injuries it was like a loop I was stuck in

3. False & Failed Starts- I failed at least 3-4 times before finding a rhythm . Crash diets with non native foods like avocado, broccoli, expensive berries not only drained me of money but I never felt satisfied even after a full meal. I either ended up constipated or had diarrhoea all the time which added to the constant irritation and brain fog. Travel or family occasions ensued that any gains from that diet were nullified and I ballooned back.

4. Exercise- Hitting the gym was a no brainier but there is no spot reduction . Which means by doing heavy crunches or abb exercises you aren’t meeting away the belly fat. Getting a good and consistent regime is the key. 3-4 days in a week is good enough. A mix of cardio & strength training works.

So is exercise the magic bullet ?Short answer No . But accelerates your belly fight. Build your endurance overtime. On day 1 if you are asked to do burpees or pushups don’t. Just walking on a treadmill at 5kms for20- 40 minutes is a good start as long as you can do it consistently every day till your body has adapted.
Personally, I went from struggling to walking on a treadmill for 10 minutes, to being able to walk for 45 minutes to Running & Jogging for 20 minutes. It’s a progression doesn’t happen in a day give your body time to adapt

Diet & Lifestyle- The most crucial part. After all my experiments with diets . I realised simple homemade food outperforms any diet because it’s sustainable and is available even when you travel. I used to constantly snack between meals with “sugary chai” , 5-6 cups during work hours and there was always diet namkeen and diet biscuits to go along which were the real problem as they kept my insulin spiked and I ended blaming simple homemade food because chai n khari were a pleasurable part of my lifestyle.

Giving up snacking between meals is the single biggest change you can make . It for me was the transformational change I was looking for

Rest and recovery- I used to stay awake till 2 or 3 AM in the bed either scrolling or trying to sleep , woke up tired n exhausted usually with body aches for no reasons. Pooping was equally challenging because I couldn’t empty when I went and stayed bloated and irritated throughout the day .

Fixing diet + physical exercise resulted in good sleep = waking up fresh and relaxing poop where I could empty myself in a single go this fixed my mood too and my overall body felt much more active and comfortable

Oh! The Belly Fat ? The best part was it melted away on its own just the way it had accumulated. It was a byproduct of all the little changes I made .
It took me 4 years to do it, out of which 2 we’re experimental

I am posting this for Men in my condition, who may be struggling. Hope you don’t have to waste 2 years with expensive experiments. Simple economic logic , Dr’s Fee - 800-1200 , Dilatation Fee - same range , Gym - Free to whatever you can afford - time 12-24 months of consistent charge.

Actionable input , Place to start

1. Visit a Dr. & get your reports analysed
2. Find a Dietitian who gives you a diet chart based on your normal diet with minimal changes
3. Stay consistent no matter what.

Outcomes
You will see results in 2-3 months in the beginning don’t stop . It will take 12-24 months of consistent change. Even if you start today by 2028 you will be back in the shape you imagined but the time between then and now you will feel extremely confident and positive about yourself.

Cheers !

As an Indian Man who turned 40 by my mid 30’s I was walking around with a protruding belly, which was both uncomfortable & unhealthy but nothing that I did could fix it instantly . Sharing my experience of inch loss around the area and the struggles

1)Struggle with Misinformation - No tea , no pill, no exercise no magic diet works. Internet is flooded with quick fixes - Guys most people are just content creators who are not even medically qualified yet can publish content with 1-2-3 week claims . They just need more views or are selling you a product.

Real Fix- You need medical help to get started , visit a Dr. No matter how embarrassing it is . Getting a full body check up and a clear picture of your health gives you a baseline even if it’s uncomfortable. You will know what to fix

Reality- I went from a 41 waist size to 34 it took me about 4 years . Shortcuts don’t work they are expensive.

2. The vicious loop - I was fat, frustrated , trying every health hack other than what was needed. I was unhealthy, sedentary, delayed promising myself would begin “next week” inconsistent . in short indisciplined. I couldn’t get out of the house and move my body I was always constipated n bloated. Any attempts at physical activity resulted in pains or mild injuries it was like a loop I was stuck in

3. False & Failed Starts- I failed at least 3-4 times before finding a rhythm . Crash diets with non native foods like avocado, broccoli, expensive berries not only drained me of money but I never felt satisfied even after a full meal. I either ended up constipated or had diarrhoea all the time which added to the constant irritation and brain fog. Travel or family occasions ensued that any gains from that diet were nullified and I ballooned back.

4. Exercise- Hitting the gym was a no brainier but there is no spot reduction . Which means by doing heavy crunches or abb exercises you aren’t meeting away the belly fat. Getting a good and consistent regime is the key. 3-4 days in a week is good enough. A mix of cardio & strength training works.

So is exercise the magic bullet ?Short answer No . But accelerates your belly fight. Build your endurance overtime. On day 1 if you are asked to do burpees or pushups don’t. Just walking on a treadmill at 5kms for20- 40 minutes is a good start as long as you can do it consistently every day till your body has adapted.
Personally, I went from struggling to walking on a treadmill for 10 minutes, to being able to walk for 45 minutes to Running & Jogging for 20 minutes. It’s a progression doesn’t happen in a day give your body time to adapt

Diet & Lifestyle- The most crucial part. After all my experiments with diets . I realised simple homemade food outperforms any diet because it’s sustainable and is available even when you travel. I used to constantly snack between meals with “sugary chai” , 5-6 cups during work hours and there was always diet namkeen and diet biscuits to go along which were the real problem as they kept my insulin spiked and I ended blaming simple homemade food because chai n khari were a pleasurable part of my lifestyle.

Giving up snacking between meals is the single biggest change you can make . It for me was the transformational change I was looking for

Rest and recovery- I used to stay awake till 2 or 3 AM in the bed either scrolling or trying to sleep , woke up tired n exhausted usually with body aches for no reasons. Pooping was equally challenging because I couldn’t empty when I went and stayed bloated and irritated throughout the day .

Fixing diet + physical exercise resulted in good sleep = waking up fresh and relaxing poop where I could empty myself in a single go this fixed my mood too and my overall body felt much more active and comfortable

Oh! The Belly Fat ? The best part was it melted away on its own just the way it had accumulated. It was a byproduct of all the little changes I made .
It took me 4 years to do it, out of which 2 we’re experimental

I am posting this for Men in my condition, who may be struggling. Hope you don’t have to waste 2 years with expensive experiments. Simple economic logic , Dr’s Fee - 800-1200 , Dilatation Fee - same range , Gym - Free to whatever you can afford - time 12-24 months of consistent charge.

Actionable input , Place to start

1. Visit a Dr. & get your reports analysed
2. Find a Dietitian who gives you a diet chart based on your normal diet with minimal changes
3. Stay consistent no matter what.

Outcomes
You will see results in 2-3 months in the beginning don’t stop . It will take 12-24 months of consistent change. Even if you start today by 2028 you will be back in the shape you imagined but the time between then and now you will feel extremely confident and positive about yourself.

Cheers !

I workout between 4:00 pm & 5:39 pm due to my schedule. It gets extremely hot during the noon .
I walk to the gym which is around 1.75 -2.0 kms depending on the route.

Off late I have been adding Electrolytes to my normal water since I tend to sweat more than usual. It’s too early to tell if it’s directly making a difference although my hunch is recovery time has reduced.

Question to experienced lifters
Does sipping on Electrolytes (ORS or Electrol WHO recommended ones ) make any difference?
Or
Is simple water good enough?

PS : sports drinks , Torrine based sugary drinks are beyond scope

Indian summers can be challenging , Gyms are not only a place to get a good exercise but also social settings where we men have to strike a balance between personal comfort & social norms.

Choosing the wrong fabric & fits in summer could personally mean- Rashes, chafing , cuts or stink due to accumulation of sweat , Loose fits are comfortable but risk getting snagged in machines or feel awkward at times. socially awkward clothing - bulging crotch, ugly stains, smell , inappropriate exposure ( especially when you have women of all ages in the gym)

How do Men (dignified ones who have a standing in the social sphere) manage summer work out challenges in this context, what are your preferences and why (logical reasoning)

PS: I am a man, For the sake of relevance my question has been phrased specifically for men .

I am nearing 40, around where I live most people my age prefer a game of pickle ball or badminton over working out & I am on most days the only regular one in my age group at the Gym which is dominated by Gen Z’s . I feel really motivated working out with them and here are my observations. - Do you agree?

1. Hyper-focus - Gen Z are more focused on their health & fitness goals compared to previous generations. My generation worked out but We worked out for the aesthetics & looking fit. Most Gen Z take health more seriously than us

2. Awareness - They are certainly more aware, they certainly have more access to information thx to internet but must acknowledge that they use it well in most cases

3. Result orientation - They don’t treat the Gym as a social networking space, they don’t waste their time on socialising at the gym . They may spend 60 minutes & 90% of their time is productive doing their own thing

4. Technology integration - They use technology productively . No loud music because everyone is listening to their own music on headphones. Wearable devices like watches help them track their progress. Minimal distractions even with the opposite gender .

5. Cultural Appropriation - Gym is more inclusive, there are no separate timings for women . They are gender , age & group agnostic. In the last year haven’t seen a single “Gym Fight” which during my 20s was a weekly thing. Most are just chilled out and mind their own business.

While there have been countless memes about Gen Z we must admit that they are socially and emotionally more evolved than what my generation was during that age.

Why am I even writing about this and why does it matter?
We Men are a lot of things to others. We are Tax Payers to the government, Employees to our employers. Fathers, husbands, brothers, neighbours, members of society… the list is endless
Everyone is expecting something from us be it monetary or otherwise. But no one really cares about us while we spend most of our time playing one of these roles ignoring the engine that letting us fulfil those responsibilities. “Our health” is the most ignored aspect of our life generally.

My objective is to ensure you recognise your health as a priority. This is not a medical advice but rather an opinion.

1. Our Body Ages - What matters is if or not you age gracefully .

Our reflexes

1. slow down, your cardiovascular system needs more attention than it used to. But all this can be managed by better lifestyle choices , dietary changes & a realistic workout regime
2. Things get taken from you- Right from opportunities , options, resources you will experience limitations. All this translates into stress & anxiety. Which has a huge impact on our overall health and wellbeing. Your Mental and emotional wellbeing is as important as your physical wellbeing. They are connected and cyclic . You can’t eliminate stress but how u manage it will certainly affect your life.
3. No one Cares - Unless you care for your own body, mind and emotional wellbeing no one else does. To fulfil ever other responsibility you will have to be healthy not only physically but also mentally and emotionally . Taking Responsibility for Yourself is as important as fulfilling expectations of others.
4. It’s OK to seek help- Don’t wait for something big to happen, We men prioritise the needs of others before our own . If you are facing discomfort in digestion, vision, hearing or walking. Get medical attention. Even if you feel mentally exhausted or emotionally drained it’s perfectly OK to seek help instead of googling or using alcohol as a substitute to avoid the pain or suffering. The good part is if it can be fixed now it will prevent something catastrophic a few years from now it’s a good time to address issues . Fix health issues while you still have time.
5. Slow Down- By now you realise not everything is as important as it’s made to be . Priorities yourself it’s not the same as being selfish it’s just priority. If you have a routine of working out or diet don’t sacrifice to please others. People really don’t care. If anything is taking away your mental peace and draining you emotionally fix it . You will never find time for yourself so discipline works best motivation will come and leave . Just show up to whatever gym, yoga, walk , sports you choose. Make it a priority

Guys, By 40 you already know the rights from the wrongs . If you needed a slight nudge or fatherly advice. Consider this post exactly that !

Cheers , Let’s age gracefully! 🙏🏻

In my early 30s My belly began to pop, It wasn’t much of an issue but eventually became more noticeable as I aged. I learned to manage it the hard way sharing my learnings.

1. Pot belly is not a problem it’s a symptom :

From Insulin Resistance to poor cardiovascular health, poor diet , elevated stress levels, Digestive issues it’s a combination of factors

2. It won’t go away by just working out or staying hungry

3. Cortisol = Stress hormone is the biggest factor

4. Spot Reduction is a myth : Just doing heavy Cardio or abs exercises won’t help at all it can potentially worsen the condition

5. Seeking medical attention: Most men avoid visiting a Dr. Unless it’s a medical emergency. A timely visit, voluntary diagnosis n check-up basic supplementation , diet changes and lifestyle modifications are 80% more effective than just walking or working out

6. 50-30-20 rule : 50% - is lifestyle, 30% - diet 20% - Fitness routine

7. No Snacking Rule: Don’t snack between meals . Even if you want to have some chips have it during meals nothing between meals

8. Routine - Fix your Food, Poop & Sleep cycle it takes care of 80% of the issues

9. Electrolytes Balance: When your body is deficient in electrolytes like sodium, magnesium or potassium it craves sweets and high calorie carbohydrates. Give your body the necessary nutrients and it can control cravings

10. Discipline : Eating Clean, Exercising, Hydration & Healthy lifestyle add up over time. Eating healthy once a week makes no difference, going for a Hiking or long walks once in a while adds no value. It’s about what you do every single day.

Bottom line: Ur pot belly didn’t appear in a day and won’t go away in a week. It will take little consistent changes that add up. Its neither difficult nor impossible once you prioritise your health

I am on 2 Meal a day kind of Diet . I fast 18 hours & eat twice in a 6 hour window ( Small meal+ Main meal) . I like to end my main with a Dessert

Option 1) Hot Chocolate (winters) - 10% coconut milk + Water + Spices + Stevia or monk fruit sweetener + Salt (just a little to elevate the taste)

Option 2) Yogurt with Seasonal Fruit (Summer ) - Dahi (Home made yogurt) + Banana + Low GI fruit

In my experience it keeps me full & I don’t crave anything for hours after & I can sleep peacefully.

What’s your take & how do you manage your dessert cravings ?

I am 38 M , 88 kgs who has returned to the gym after a break of 10 years. Have been working out for almost a year consistently

Chafing of thighs - skin-on-skin or fabric-on-skin irritation.
I like to begin my workout with a 45 minute Treadmill routine. Although endurance isn’t the issue. Chafed thighs limit my pace

I have tried changing the fabric of my lowers , applied petroleum jelly (which partially works) .
Despite all precautions I have at least 2 episodes in a month which is Painful as ….. I am sure you know what.

Question is - How do you manage chafing and recovery after it ?