Recent Posts by Patrick M.

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1024 Posts
Aug 13, 2019 1:50pm
via Android

Health Conditions / Back Pain Be Gone! 🏋️‍♂️

Aha! It all makes sense!

My apologies. From the way I read your post, but honestly mostly from reading just the wide range of crazy posts I've read on the internet, a guy who treats getting an MRI like a game he needs to get a high score on didn't seem all that far-fetched.

I can totally relate to cost of healthcare being an issue. I'm in the US!

It also sounds like this back problem is an issue you're more familiar with than most doctors you'd end up consulting, so you probably already knew you'd end up paying way too much to hear the same thing you've heard before.

Have you ever undertaken such a proactive approach with exercise and rehab before? I'm impressed with the regimen you managed to stick to and get results from!

There is so much info out there, and you have the right approach so far, you could probably save a ton of money but still get better than average results by further researching and watching physical therapists videos and stuff like that. I'm exited for you to continue improving!

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1024 Posts
Aug 8, 2019 6:48pm
via Android

Health Conditions / Back Pain Be Gone! 🏋️‍♂️

Why did you delay the MRI? Is it an issue of cost? Because how good or bad your diagnosis will be should not be considered.

The point of the MRI would be to see why you collapsed to the ground in pain and then, after knowing why, to develop a treatment.

If a doctor were reasonably certain it was a strained muscle, and suggested workouts as a conservative treatment, that would be fine, but it sounds like you decided on your own course of action.

It seems like you got lucky this time, but in the future, it might be best to get the MRI before deciding on treatment. You could have done permanent damage to your spine!

08 Aug
When my back gave up on me this time, I was sitting for too long the 3 days prior to that as I was focused on finishing my internship project. I guess I forgot to stand up and walk every hour or so.
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1024 Posts
Mar 2, 2019 6:00pm
via Android

Welcome Wagon / New here

I'm not super active on this app lately, but that is in no way a negative comment on this app. I started using this app years ago and developed a really strong foundation. I'm at the point nowadays where I can walk into the gym and come up with a good workout on the fly, and use a simple timer app to keep me on track, but for years, I was really into using this app, doing workouts, creating my own, and I still recommend it to everyone. You're in the right place!

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1024 Posts
Feb 26, 2019 1:19pm
via Android

Motivation & Support / Rubber

Cardio is good, but not exactly necessary.

To lose fat, you have to burn more calories than you eat.  Most people know that the eating part of that equation is the most important part. Cardio is just bonus. You could lose all the weight you wanted and not exercise a bit.

But with strength, with muscle building, and all the functional and metabolic benefits that come with it, it actually IS necessary to exercise. So, if I had to prioritize my workouts, strength training would always come before cardio.

My recommendation: instead of "arm day" which is usually biceps and triceps, go for the bigger muscle groups with an "upper body day." Do chest and back. Things like dumbbell bench press and cable rows. Or if you have access to a trx, chest press and low row. That way you'll still hit the biceps and triceps, but get way more out of also hitting the larger muscles of the chest and back. Remember to keep your back straight, especially in the rows. Use the arms and upper back to pull through, and don't bend and pull through the low back.

Have a good workout!

03 May
You are an amazing individual and coach. It was eery to hear myself in your comments. Though I too have reached another level in my fitness lifestyle, I find everything you said is sound and true. Hope you join us in the pre launch, I am gathering the best Trainers and Coaches around. Follow us @MyMDTT , that is My Fitness Trainer Team
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1024 Posts
Jan 8, 2019 5:19pm
via Android

Weight Loss / Trying to lose fat and build muscle(Key areas are stomach, legs and face)

Cardio and weight training. I recommend compound exercises like rows and presses, pulldowns and overhead presses, along with lunges and seesaws.

You can't choose where to lose weight, so don't worry about that. Just cut out empty calories, like extra carbs, and any liquid besides zero calorie water, coffee, etc.

Go for more walks. Park further away at work and home. One parking spot away every day can lose you a pound in a year. Little things like that add up, as you can see from everybody doing the opposite and gaining a pound or more per year and twenty years later wondering what happened.
Do 5 to 10 squats at various brief points throughout the day. Like when waiting for customer service to answer your call in the queue, or while the ad plays in your free mobile game, between washing your face and brushing your teeth, whenever!

Core training is important for health but not great for weight loss, so don't do more than ten minutes of core at any time unless you just really like it. 2 to 5 minutes a few times a week, along with using decent form on other exercises, should be fine for most people.

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1024 Posts
Jan 5, 2019 6:18pm
via Android

Workouts and Programs / Muscle mass

Lift heavy weight 3 or 4 times a week. Big compound lifts will get you more bang for your buck.
Do heavy carries and/or sled pushes if you can.
Eat good food, lot of protein.
Recovery: rest days and enough sleep are crucial

Take your time and use good form and slow and steady progression in weight.

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1024 Posts
Sep 13, 2018 3:05pm
via Android

Help / Delete Created Workouts

I far as I can tell, you can't do this from the app.

You have to use the skimble website from your browser, this is a little easier from an actual computer, but on your mobile device you just have to use your browser to go to skimble.com, log in, find the option at the bottom of the page that says something like "full website" that will take you to the full functionality of the website. You can then find your workouts, click on them, and after that you will see the option to copy, edit, or delete. The mobile website won't have the option to delete. Clicking the "desktop site" option in Chrome will give you a different layout but you still have to find the "full website" option at the bottom of the page to get the delete workout function.

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1024 Posts
May 9, 2018 4:19pm
via Android

Weight Loss / Weight loss

Using a food diary can really help. MyFitnessPal is a great app to learn some things about the problem areas in your nutrition.

Calories in<calories out

This is the most basic idea, and it means that to lose weight, whatever you eat must total fewer calories than what you metabolize ("burn")

Metabolizing calories happens whether you exercise or not... Everyone has a base level they need to stay alive, a higher level they need to stay the same weight and be normally active.

If you eat a bit less, and move a bit more, and keep track of things, you can very progressively 'tip the scales' so to speak, and start metabolizing more calories and start to make up for more than what you eat, and start losing weight.

More exercise means more calories burned, but too many people focus on exercise when successful weight loss relies a bit more on what you eat.

"You can't outrun a bad diet" is a popular saying, for good reason. Its way too easy to eat a lot of calories. Much harder than doing the exercise to burn them. So, rather than spending six hours a day exercising, you can alter a few simple habits in how you eat, and do other normal life activities while still losing weight.

It takes practice, and some focus.

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1024 Posts
Mar 28, 2018 3:23am
via Android

Weight Loss / I need a bit of help in starting my journey

Cardio mixed with resistance training works well for me.
By resistance training I just mean weights or resistance bands or body weight exercises.

There are plenty of people out there who would love to sell you a workout to "target" problem areas, but it's a scam. If you want to lose fat in an area, working that area doesn't work. You just have to lose weight, in general. You can work muscles and build those in certain places, but that doesn't work with losing fat.

That may not be what you want to hear, and if you're like most people, you'll still go and find workouts for your problem spots.

But if you just do a lot of cardio, and lunges and squats, and some arm and back exercises, you'll probably like what happens.

28 Mar
Thank youuu a bunch!! ☺️☺️
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1024 Posts
Mar 22, 2018 2:37am
via Android

Weight Loss / weightloss and abs

Work your abs, but more importantly, maintain a caloric deficit.

You have to reach a relatively low bodyfat to get abs, and that means really focusing on eating healthy, and burning more calories than you eat. Cardio, HIIT, weightlifting, all great.

Eat more protein, fewer carbs. More veggies. You have to lose the fat.

Abs are not for everybody. It's not exactly fun for most people to lose that much body fat.

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1024 Posts
Mar 22, 2018 2:32am
via Android

Welcome Wagon / Car

Omg finally. I thought I was gonna have to be the one to say it.

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1024 Posts
Mar 20, 2018 2:38pm
via Android

Weight Loss / Push ups for beginners

Hi Kadisha, I deal with this a lot. Push ups seem like a basic exercise, so people feel bad when they can't do them. But they're actually really hard.

I wouldn't expect a beginner to get on the bench press for their first time and press 100 lbs. And a pushup, depending on your bodyweight, is heavier than that. So it's perfectly normal to need a way to work those muscles but with less weight.

You can do pushups from your knees.
You can do pushups with your hands on a higher surface. Like a bench, a kitchen counter, a bed, or even a wall.
TRX straps are good for finding the right angle since you can just walk your feet back and forth until it's harder or easier.

On any of these, if they're still frustratingly difficult, you can start at the top of the motion, and as slowly as possible, lower yourself down, then instead of pushing up, get your feet under you and reset to the top in an easy way. This will still definitely develop strength in your muscles.

Let me know if you have any questions.

22 Mar
omg why is the size so crazy
22 Mar
fixed it
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1024 Posts
Feb 19, 2018 6:54pm
via Android

Welcome Wagon / Weight loss

Weight loss is one of the few fitness goals which actually does not require exercise.

Nutrition, or what you eat, plays a much bigger role, even for people who can exercise a lot.

Start eating more vegetables. Drink water and not anything with calories (no soda, juice, coffee drinks with cream & sugar)

Substitute a snack or two per week with something healthier you normally might not choose, like celery & carrots with dip, or unsweetened yogurt with a little fruit. Work up to doing that a little more often.

MyFitnessPal app is a great resource for learning about how your diet might be unbalanced.

You can start taking short walks, other simple things like that, habits that you can imagine doing for years, they add up and make a big difference over time.

But while exercise is great for many reasons, it's totally optional for weight loss!

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1024 Posts
Feb 10, 2018 1:29am
via Android

Weight Loss / Does anybody have advise on how to lose 5-10 pounds in 2-3 weeks I started on Monday but I need advise for workouts and what to eat mainly ... someone HELP !!

Use the app MyFitnessPal. Log your food.

Eat less sugar, fewer carbs, more vegetables, more protein.

Drink more water. Avoid liquid calories.

Exercise a little. Walk more.

10 Feb
Thanks so much
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1024 Posts
Jan 27, 2018 9:22pm
via Android

Weight Loss / New here

In your individual fitness journey, it's best to ask "what can I do now?" instead of "what should I be doing?" If eight minutes is all you can do, stick with that a while. After a week or two, try adding on more time, maybe of less intense activity. You've gotta push yourself a little, or you won't see changes, but you don't want to injure yourself or end up hating exercise.

To lose weight you have to burn more calories in a day than what you eat. The most effective part of that equation to focus on is actually the eating part, not the burning calories part. Exercise alone will usually not be enough, if you're not changing your eating habits.

Try to work with what you can do, and slowly push your limits. It helps to find activities you enjoy, so you naturally want to keep doing them.

Hope this helps.

28 Jan
ty and yes i am also watching my cal, im using my fitness pal i have my fitbit syc to it as well..
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1024 Posts
Jan 2, 2018 9:28pm
via Android

30 Somethings / New here

Losing weight is mostly a matter of dialing in your nutrition. Exercise is important but if you are missing workouts because of time constraints, I'm here to encourage you: it's totally possible to lose weight without doing any workouts at all!

Stay on top of your eating habits, because that's where the biggest weight loss results are going to come from. Get used to using MyFitnessPal, eat more vegetables, drink more water. In fact, don't drink anything else (unsweetened coffee and tea are fine also, or zero calorie Seltzer and stuff, the point is avoid liquid calories)

You can do this!
Little workouts here and there are good. Download a logging app. I use "simple workout log"... Do squats and lunges and keep track of your numbers. Single sets here and there are still good, you don't have to do a "whole workout." Especially if you keep track and keep trying to do more, little by little.

Again, you can do this. Anybody can.

10 Jan
You absolutely can! You also do not need to do cardio workout to lose weight. You can achieve better results with loads. Kettlebells and dumb bells are perfect for that.
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1024 Posts
Dec 29, 2017 1:31am
via Android

Help / Voice sound and music

When you're doing a workout there is a little sound icon like a speaker...if you press that, you can then turn down the "device" volume or turn up the skimble "app" volume...so the music to voice ratio should stay how you set it when later you turn volume up or down on your phone

29 Dec
unless that's what you mean that you've already done...i haven't tried it lately but maybe it's not working for you
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1024 Posts
Dec 16, 2017 5:40pm
via Android

Feedback / Feature request: rep and weight logging

I use an app called "simple workout log" to log weight and reps and it's always been pretty simple to switch between the two apps.  Either with the app switch button on the lower right in my Android, or I also use "swipe pad" for instant access to all my most frequently used apps so I can look at other social media or send a text real quick on rest times and still switch back right when I need to.

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1024 Posts
Nov 26, 2017 10:50pm
via Android

Motivation & Support / Intermittent Fasting?

Yes and no.

It depends on what works for you. Eating healthy and working out might not work, either. Especially if you're not tracking food at all. If you want to lose weight, you need to maintain a caloric deficit. Intermittent fasting can make this easier to achieve, but if you just eat more later on in the day, it ends up breaking even. Working out and eating healthy can work, but if you just eat more healthy food, it's still calories, and can still prevent weight loss. Your body strives to maintain its weight. If you're just kind of doing what feels right, you will, more often than not, eat enough to maintain your weight.

Try using a calorie tracker, or counting macros.

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1024 Posts
Oct 31, 2017 3:50am
via Android

Welcome Wagon / Is Creatine required ?

It's extremely difficult to lose bodyfat and gain muscle at the same time. It's best to focus on one at a time.

It's good to try to maintain strength while cutting weight/bodyfat, but when you want to gain muscle/strength it's better to eat for weight gain. Preferably some more protein, but really a good balance of everything.

31 Oct
I gain bf easily ,my current diet is around 2800 calories ( 200 gm protein , 50 g fat , 322 gm carbs ) , I burn around 3100 calories on avg daily . Am I on the right track as I need to get lean . But it is taking lot of time to show results .i lift 6 times in a week for 1-1:30 hr . I am confused whether this diet will make me loose bf . Thanks for the suggestions
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1024 Posts
Oct 24, 2017 12:19pm
via Android

Sports Injuries & Prevention / Feet cramps/sting during squats & lunges

Try rolling out your foot with a lacrosse ball before and after exercise.

While standing, with shoes off, with a support to hold onto (door frame, heavy gym equipment, etc), step one foot onto a ball and roll it deeply into your arch. Work it around, find the points that need it most and work those, into the ball of your foot and heel too. Maybe one minute per foot or more.

You can of course Google rolling feet with lacrosse ball. Watch some vids to get ideas of how it works and techniques to use.

A baseball can work, a tennis ball is a little weak, in a pinch I've even used a coffee mug.

25 Oct
A friend of mine reenforced a tennis Ball with Gaffa tape. That worked somehow. At least it does what it is supposed to.
31 Oct
Good advice Patrick. I had similar issues - rolled feet & legs religiously which was a big help. Other thing I'd suggest is aim for a low number of squats per session to start, but do them really slowly in front of a mirror with no weight focusing on form - knees not moving in/out, squatting back rather than forward etc. Is well worth looking at some you-tube vids of squatting. Focus on form & worry about reps later.
01 Dec
Thats a good advice i had cramps often i massage with a roller and take a magnesium supplement
07 Apr
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1024 Posts
Oct 9, 2017 11:31pm
via Android

Motivation & Support / Parenting and workout balance!

Depends on where you're living I suppose, but many gyms these days offer free or low cost babysitting for members while they workout. It's a huge perk for the members who need it. I know it involves the cost of a gym membership but heck that pays for itself in a couple hours a week of free babysitting. A place near my house does this for 15 dollars a month membership. The center I work at does this for a bit more but they have better facilities and a pool... you could at least look into it and see if it's available around your area.

I have struggled with this too. Getting in squats and lunges when you can is good... making playtime also some exercise time... (floor chest press with a child!) Too bad nap time isn't synced with your little ones because that time is golden for me wow.

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1024 Posts
Oct 5, 2017 1:17pm
via Android

Cooking / Weight loss

No.

I'm pretty sure that Skimble uses a very simple system to estimate calories burned. It's usually way higher than what you actually burned.

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1024 Posts
Oct 5, 2017 1:14pm
via Android

Motivation & Support / Midnight Workout

You're simply asking if there are any known negative effects of working out in the middle of the night, right?

I would say no, but really that's up to you. If you find you don't get to sleep as easy afterward, or lack energy during workouts, that's a simple cue that time slot might not work, but that's the same with any workout plan.

You just gotta keep an eye on how your body and mind react to the program and change things as you want.

It sounds like it's working well for you so I wouldn't worry about it. Stick with what works for you!

05 Oct
Good looking out
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1024 Posts
Oct 5, 2017 2:55am
via Android

Diet & Nutrition / Exercises for...

As you get more and more into the world of "fitness" you'll probably see these words a few more times:

There's no such thing as spot reduction

This means that there are no special exercises or foods which somehow diminish fat in a target area. Your body loses fat through maintaining a caloric deficit...and it loses fat all over. It depends somewhat on genetics but generally you lose fat from the extremities in. We tend to hold on to fat in our middle until the bitter end. As in, you'll get skinny fingers way before you get a six pack.

If you want to lose love handles you just have to lose fat until that fat starts coming off your hips. If you want to lose fat you have to maintain a caloric deficit. There are many ways to do that but generally it means eat a bit less and move a bit more.

Cut out added sugars and drinks with calories. Walk more. Start substituting healthier snacks. Eat fewer carbs maybe. Build some muscle. Hire a trainer or read a lot more on this stuff and watch some YouTube fitness channels.

Little things you change and stick to add up to long term big life changes.