magiCSolver
Newbie
- Jun 16, 2020
- 25
- 13
Hahahah, I can't believe you tell me thaaaaaaatConor McGregooooooooooooor
[Journey] Getting in shape/exercise/healthy after a LONG break
- Thread starter Scorpion Ghost
- Start date
- Mar 22, 2013
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- 10,492
Location: Nis?
Nis, as in, the city I was born in?
Funny you talk about MMA shit to me, I'm a little addicted to a song right now that's related xD
URAAAAAAAAAAAAAAAAAA
magiCSolver
Newbie
- Jun 16, 2020
- 25
- 13
Yea, I am from Serbia, you?
I just check out the song and it "vozi"
, but I don't know how someone could love some arrogant Irish guy rather than the man who wrestled with a bear as a nine-year old xDCheck this out
- Mar 22, 2013
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Yea, I am from Serbia, you?
I just check out the song and it "vozi"
Check this out
I'm from... same as you dude, N-i-s
I don't love nobody, except maybe my mom
mahaha. But I don't love or even like Conor, I'm just familiar with him and I kinda like his swag, as an entertainer. I wouldn't wanna be friends with him, I don't think so, but he entertains me if I catch him on any video, the dude talks mad shit And Khabib, sorry dude, I can't get over those ears. What does he have a direct line to god with those? Communicating with aliens? What are those satellites he has on his head? Sorry, I can't get over those. That's too much for me
maybe if he gets some sort of ear reduction surgery I can reconsider his appeal xD--------
Okay so I did my 10 minute exercises from the video, and went for a 30 minute run. I'm dead.
Now I'm gonna eat, and then take a shower.
We keep going...
- Mar 22, 2013
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Ok so about an hour after yesterday's exercise my left foot started hurting. It's not hurting when I'm sitting or putting no pressure on it, but if I put pressure on the foot in a certain way or I walk (that walking movement of the foot) it hurts a lot. No sure what it is. It's not the muscle pain, this is different. And I don't think it's bone pain either. The pain is located in the middle-left of the foot. Oh well, I'll just wait a few days and see if it goes away.
I need to do the video exercises again today, but this will prevent me from doing all the exercises (the ones where I use the feet/legs, like jumping and such). Anyway I'll try to do the exercises as best as I can and just put up with the pain. I'll put on shoes, seems to be less painful when shoes are on. Doing exercises in shoes and underwear, wonderful
Later on I'll check how to make rice and oat drink and go buy some supplies I'm gonna need. I'm gonna need like a thing with the tiny holes to separate the milk from the rice or oat remains. You know the net thing with small holes. Anyway I'll check what I need, and I'll go buy what I'm missing.
That's all for today.
I need to do the video exercises again today, but this will prevent me from doing all the exercises (the ones where I use the feet/legs, like jumping and such). Anyway I'll try to do the exercises as best as I can and just put up with the pain. I'll put on shoes, seems to be less painful when shoes are on. Doing exercises in shoes and underwear, wonderful
Later on I'll check how to make rice and oat drink and go buy some supplies I'm gonna need. I'm gonna need like a thing with the tiny holes to separate the milk from the rice or oat remains. You know the net thing with small holes. Anyway I'll check what I need, and I'll go buy what I'm missing.
That's all for today.
- Mar 22, 2013
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Okay guys, so I got the Xylitol. I still have sugar, but I'll run out soon. I have a lot of honey, and I got Xylitol too. Ready to drop the sugar as soon as I run out.
I also bought Vitamin D. I work from home, I don't go out enough, don't get enough sun. Vitamin D should help. I got this - https://solgar.co.uk/products/solgar-vitamin-d3-400-iu-10-softgels-pack-of-100
Here is a nice video on Vitamin D:
And I also got Probiotics (with zinc). I figure they can only help.
My left foot still hurts, but I think less. My next exercise is tomorrow, so I think by tomorrow I'll be good.
That's all for now
I also bought Vitamin D. I work from home, I don't go out enough, don't get enough sun. Vitamin D should help. I got this - https://solgar.co.uk/products/solgar-vitamin-d3-400-iu-10-softgels-pack-of-100
Here is a nice video on Vitamin D:
And I also got Probiotics (with zinc). I figure they can only help.
My left foot still hurts, but I think less. My next exercise is tomorrow, so I think by tomorrow I'll be good.
That's all for now
- Mar 22, 2013
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Okay, one last post on the supplements. I also got Spirulina, this - https://www.maslina.rs/proizvodi/zd...pirulina-tablete-organic-we-are-one-100g.html
Okay, so that's it for the supplements. Here's the list and reasons.
Vitamin C - because it's my favorite supplement. I think it has the most health benefits. I smoke, it's supposed to help. Goats are the healthiest mammal, and they produce a shit ton of Vitamin C, especially when they're sick. Humans are one of the few mammals who's body doesn't naturally produce Vitamin C. Anyway, google it
Vitamin D - I don't get enough sun. That aside, I live in a country where we have long winters with not enough sun. Also the video in my previous post.
Probiotics - i believe in probiotics. Gut flora, gut bacteria, yeast and thrush and... okay I'm just throwing keywords on this one, but google it if you care
Spirulina - aside from the fact it's full of good nutrients, it has A Lot of protein, and I'd like to gain some weight. I think Spirulina is an amazing supplement. It is as healthy as it is disgusting in taste seriously, it tastes very bad, that's why I got pills instead of powder.
I'm also getting some zinc in my probiotic.
Okay, I'll take these 4 supplements for now. I'll try to be disciplined and take them every day. Probiotics with food, Vitamin D at night, Vitamin C small doses multiple times per day, and Spirulina small doses multiple times per day (but not at night).
Okay, okay... I'm covered for my exercise and for my supplements for now.
Next I need to see about nutrition. I need to get some foods up in here that I like to eat and are healthy. But I hate cooking, even cutting vegetables annoys me. Also my teeth are not in the best shape, so I'd rather avoid hard foods (pop corn etc). I'm not gonna do vegan or vegetarian or paleo or any diet on food, I'll just eat whatever I want. I already have a hard enough time getting myself to eat, I feel like if I put restrictions on what I eat, I may end up never eating. That would be bad. Supplements are supplements, not an alternative for eating. So anyway, I'll have to think about this one...
Okay, so that's it for the supplements. Here's the list and reasons.
Vitamin C - because it's my favorite supplement. I think it has the most health benefits. I smoke, it's supposed to help. Goats are the healthiest mammal, and they produce a shit ton of Vitamin C, especially when they're sick. Humans are one of the few mammals who's body doesn't naturally produce Vitamin C. Anyway, google it
Vitamin D - I don't get enough sun. That aside, I live in a country where we have long winters with not enough sun. Also the video in my previous post.
Probiotics - i believe in probiotics. Gut flora, gut bacteria, yeast and thrush and... okay I'm just throwing keywords on this one, but google it if you care
Spirulina - aside from the fact it's full of good nutrients, it has A Lot of protein, and I'd like to gain some weight. I think Spirulina is an amazing supplement. It is as healthy as it is disgusting in taste
seriously, it tastes very bad, that's why I got pills instead of powder.I'm also getting some zinc in my probiotic.
Okay, I'll take these 4 supplements for now. I'll try to be disciplined and take them every day. Probiotics with food, Vitamin D at night, Vitamin C small doses multiple times per day, and Spirulina small doses multiple times per day (but not at night).
Okay, okay... I'm covered for my exercise and for my supplements for now.
Next I need to see about nutrition. I need to get some foods up in here that I like to eat and are healthy. But I hate cooking, even cutting vegetables annoys me. Also my teeth are not in the best shape, so I'd rather avoid hard foods (pop corn etc). I'm not gonna do vegan or vegetarian or paleo or any diet on food, I'll just eat whatever I want. I already have a hard enough time getting myself to eat, I feel like if I put restrictions on what I eat, I may end up never eating. That would be bad. Supplements are supplements, not an alternative for eating. So anyway, I'll have to think about this one...
- Mar 22, 2013
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Yesterday I made rice milk. It's not very good. Granted, the rice I had was a few years old haha, and I could probably play with brown/white rice and different ways of preparing it etc. Although it doesn't really matter. The only reason I made the rice drink is to get rid of the rice I have. The milk alternative I'm going to use going forward is oat milk. Hopefully I'll like it better.
This article - https://www.webstaurantstore.com/blog/2428/milk-alternatives-for-coffee.html
"Rice milk has a very neutral taste that allows the flavor of your coffee to come through. However, its thin and watery texture does not give coffee the creamy consistency that some customers want with their beverage."
Exactly! That's exactly how it is! How did the guy that wrote the article know?
Also he/she says:
"Oat milk is quickly becoming the leader of non-dairy milks to use in coffee drinks. It is made from a combination of oats, water, and sometimes canola oil. The result is a surprisingly full-bodied non-dairy milk with richness that rivals whole dairy milk."
Therefore I hope oat milk will do it for me. We'll see. Fingers crossed
========
So my foot still hurts. I think I have plantar fasciitis. Not sure what to do about exercise. On the one hand I feel maybe I should push through the pain, tell my body to stop being a cunt and fix it. On the other hand I feel I should rest and give it a few more days. Maybe find some exercises to do where I don't put a lot of pressure on the foot by jumping/running. Meh sucks...
On the bright side, when it started hurting 3 days ago I literally couldn't stand on the toes (ballarina style) on my left foot by putting all my body weight on it. I just couldn't do it, too much pain. Now it still hurts, but at least I can do it. If this doesn't go away I may have to go to an orhopedist to get an accurate diagnosis, and then see what can be done.
When I can run again I may go get custom made insoles and get some new shoes that I'll use only for running/exercise.
========
That's it for today. Not great.
Rice milk = Fail-ish
Foot = Fail-ish
This article - https://www.webstaurantstore.com/blog/2428/milk-alternatives-for-coffee.html
"Rice milk has a very neutral taste that allows the flavor of your coffee to come through. However, its thin and watery texture does not give coffee the creamy consistency that some customers want with their beverage."
Exactly! That's exactly how it is! How did the guy that wrote the article know?
Also he/she says:
"Oat milk is quickly becoming the leader of non-dairy milks to use in coffee drinks. It is made from a combination of oats, water, and sometimes canola oil. The result is a surprisingly full-bodied non-dairy milk with richness that rivals whole dairy milk."
Therefore I hope oat milk will do it for me. We'll see. Fingers crossed
========
So my foot still hurts. I think I have plantar fasciitis. Not sure what to do about exercise. On the one hand I feel maybe I should push through the pain, tell my body to stop being a cunt and fix it. On the other hand I feel I should rest and give it a few more days. Maybe find some exercises to do where I don't put a lot of pressure on the foot by jumping/running. Meh sucks...
On the bright side, when it started hurting 3 days ago I literally couldn't stand on the toes (ballarina style) on my left foot by putting all my body weight on it. I just couldn't do it, too much pain. Now it still hurts, but at least I can do it. If this doesn't go away I may have to go to an orhopedist to get an accurate diagnosis, and then see what can be done.
When I can run again I may go get custom made insoles and get some new shoes that I'll use only for running/exercise.
========
That's it for today. Not great.
Rice milk = Fail-ish
Foot = Fail-ish
- Mar 22, 2013
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Well, okay, I did this one:
I think the guy in the video is a little gay. Oh well
I couldn't follow the entire thing, especially in the second half of the video the sumo position. Killed me. At a few points I stopped for a few seconds, I literally felt like my legs were quitting this life
But okay, had a good sweat. And in the end when the video finished I did 10 seconds of plank and 12 knee push ups (like I do in the video in my OP).
I'll continue doing exercises from this video until my foot gets better. I'll also throw in plank and some knee push ups on every exercise, just to give that upper body some "weight".
Oh, one more thing. I don't eat a lot of bread, but when I buy bread I usually just go for whatever, preferably sliced and soft. I'm switching to Whole Grain from now on. Of course, I can't always control the bread I eat, but at least the bread I buy to have at home will be whole grain from now on.
I think the guy in the video is a little gay. Oh well
I couldn't follow the entire thing, especially in the second half of the video the sumo position. Killed me. At a few points I stopped for a few seconds, I literally felt like my legs were quitting this life
But okay, had a good sweat. And in the end when the video finished I did 10 seconds of plank and 12 knee push ups (like I do in the video in my OP).
I'll continue doing exercises from this video until my foot gets better. I'll also throw in plank and some knee push ups on every exercise, just to give that upper body some "weight".
Oh, one more thing. I don't eat a lot of bread, but when I buy bread I usually just go for whatever, preferably sliced and soft. I'm switching to Whole Grain from now on. Of course, I can't always control the bread I eat, but at least the bread I buy to have at home will be whole grain from now on.
- Mar 22, 2013
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Today i bought 1kg of organic oats. Will be making the oat milk in a week or so, as soon as i run out of the rice i have.
Honestly, if making my own oat milk doesnt work for me. Because of taste, or the hassle of making it, or whatever. Then ill just buy ready made organic cow milk and goat milk and oat milk etc. My costs will be higher that way, but it will free my time dicking around woth soaking and blenders and all, so ill have more time to make money, and it all equals out.
-----
Unfortunately... I have to put off the exercise for now. My foot still hurts. Today i walked for about an hour and the pain just increases. So there will be no running these days. Also my right shoulder hurts, which also makes hand activities diffficult.
Goddamnit this sucks. I thought exercise would cause muscles to hurt. Instead im having fucking joints or nerves or tendons or whatever it is hurt. And the "cure" for all that is rest. But i cant exercise if im resting.
Anyway, this sucks...
---------
Yesterday i got out the scale after 2 years. Battery wasnt working so i changed it. I got on the scale... I have 61.5 kilos in the morning. Jesus christ. Im 30 years old, 1,80 height. This is ridiculous.
And so starting yesterday, for the first time in my life, im pushing myself to stuff my face 24/7 like a big fat fucking pig. Like most people do
Im eating pizzas and hamburgers and gyros and tunas and bananas and peaches and cherries and pineapples and jam and peanut butter and pumpkin seeds and musli and just... Just stuffing my face! Ill try to do it for a month. Eat more than i ever did, and then some. And go heavy on the meat.
----------
I went to sleep just now, and i have 5 pillows here, but could not get comfortable. And then it hit me. Get an orthopedic pillow, stupid.
So i looked around a bit, and ill get this one -
Looks good to me. And if for some reason i dont like it, ill get a different one. But i need an orthopedic/anatomic pillow. It should help me on my journey here to get and be healthy.
---------
Okay guys, thats it for now. We keep on keeping on...
Honestly, if making my own oat milk doesnt work for me. Because of taste, or the hassle of making it, or whatever. Then ill just buy ready made organic cow milk and goat milk and oat milk etc. My costs will be higher that way, but it will free my time dicking around woth soaking and blenders and all, so ill have more time to make money, and it all equals out.
-----
Unfortunately... I have to put off the exercise for now. My foot still hurts. Today i walked for about an hour and the pain just increases. So there will be no running these days. Also my right shoulder hurts, which also makes hand activities diffficult.
Goddamnit this sucks. I thought exercise would cause muscles to hurt. Instead im having fucking joints or nerves or tendons or whatever it is hurt. And the "cure" for all that is rest. But i cant exercise if im resting.
Anyway, this sucks...
---------
Yesterday i got out the scale after 2 years. Battery wasnt working so i changed it. I got on the scale... I have 61.5 kilos in the morning. Jesus christ. Im 30 years old, 1,80 height. This is ridiculous.
And so starting yesterday, for the first time in my life, im pushing myself to stuff my face 24/7 like a big fat fucking pig. Like most people do
Im eating pizzas and hamburgers and gyros and tunas and bananas and peaches and cherries and pineapples and jam and peanut butter and pumpkin seeds and musli and just... Just stuffing my face! Ill try to do it for a month. Eat more than i ever did, and then some. And go heavy on the meat.
----------
I went to sleep just now, and i have 5 pillows here, but could not get comfortable. And then it hit me. Get an orthopedic pillow, stupid.
So i looked around a bit, and ill get this one -
Looks good to me. And if for some reason i dont like it, ill get a different one. But i need an orthopedic/anatomic pillow. It should help me on my journey here to get and be healthy.
---------
Okay guys, thats it for now. We keep on keeping on...
- Mar 22, 2013
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So to give a little update.
I ordered my anatomic/orthopedic/smart/healthy/whatever pillow, waiting for it to arrive in 1-2 weeks.
---
I take the supplements religiously. 100% so far, very good.
---
I've stopped the exercises, but I walk at least 30 minutes per day, and on my walk I go through an area that has some basic exercise equipment, and I do about 16 pulls ups (I do 8, then walk for a minute on the way to my destination, then do another 8 on my way back). Anyway pulls ups are a Bitch, very hard. And I'm not even very heavy. Oh I also try to walk in the sun as much as possible, as I haven't been getting enough sun for the past 7 years, so I'm trying to stay in the sun as much as possible (but of course not enough to where I burn or get any negative effects).
My foot still hurts, still waiting on it to heal so that I can continue my exercise properly and go get custom insoles made. I think it's getting better, but I'm not sure really. It's been a week since my foot started hurting.
---
Today is day 6 of my "overeating" attempt. I got on the scale 6 days ago and I was at 61,5 kilos. I'm like 1,80 tall and 30 years old, this is Not Good. So I've just been stuffing my face like pig for the past 6 days. So far I'm very happy with my progress. I really didn't expect I can shove so much food down my throat on a daily basis.
I have no stomach pains, I go to the bathroom normally. Though I do wonder how come I don't go to the bathroom more? I go to the bathroom just as often as I did when I was eating 2 times per day, and now I'm eating 10+ times per day. Hm, anyway. It's a mystery
The scale says 65 kilos now. Though I doubt I could put on 3,50 kilos in 6 days. Anyway I will continue this "overeating" throwing money in my mouth thing for at least 30 days, and we'll see how much I weigh on day 30.
---
On the elimination part, I still have some sugar and chocolate left, but I will run out soon enough. And I'm also making and drinking the rice milk, soon I'll run out of that too and switch to oat milk, as planned.
---
Also, even though I don't plan to stop smoking, I have started Not taking cigarettes with me when I go for my walks and my shopping. Anywhere I go that's near by, I don't take cigarettes with me.
The other day I went to the computer shop to get my old lap top cleaned (it was overheating because it was full of shit ), and when I walked out I put my hand in my pocket, and I stop. It took me a second to realize that I didn't drop my cigarette pack or forgot it somewhere. I actually left it at home on purpose. So I felt good about that
---
So that's all for now. I'm really consumed by eating right now. It's hard for me to constantly stuff my face. But we keep on keeping on...
I ordered my anatomic/orthopedic/smart/healthy/whatever pillow, waiting for it to arrive in 1-2 weeks.
---
I take the supplements religiously. 100% so far, very good.
---
I've stopped the exercises, but I walk at least 30 minutes per day, and on my walk I go through an area that has some basic exercise equipment, and I do about 16 pulls ups (I do 8, then walk for a minute on the way to my destination, then do another 8 on my way back). Anyway pulls ups are a Bitch, very hard. And I'm not even very heavy. Oh I also try to walk in the sun as much as possible, as I haven't been getting enough sun for the past 7 years, so I'm trying to stay in the sun as much as possible (but of course not enough to where I burn or get any negative effects).
My foot still hurts, still waiting on it to heal so that I can continue my exercise properly and go get custom insoles made. I think it's getting better, but I'm not sure really. It's been a week since my foot started hurting.
---
Today is day 6 of my "overeating" attempt. I got on the scale 6 days ago and I was at 61,5 kilos. I'm like 1,80 tall and 30 years old, this is Not Good. So I've just been stuffing my face like pig for the past 6 days. So far I'm very happy with my progress. I really didn't expect I can shove so much food down my throat on a daily basis.
I have no stomach pains, I go to the bathroom normally. Though I do wonder how come I don't go to the bathroom more? I go to the bathroom just as often as I did when I was eating 2 times per day, and now I'm eating 10+ times per day. Hm, anyway. It's a mystery
The scale says 65 kilos now. Though I doubt I could put on 3,50 kilos in 6 days. Anyway I will continue this "overeating" throwing money in my mouth
thing for at least 30 days, and we'll see how much I weigh on day 30.---
On the elimination part, I still have some sugar and chocolate left, but I will run out soon enough. And I'm also making and drinking the rice milk, soon I'll run out of that too and switch to oat milk, as planned.
---
Also, even though I don't plan to stop smoking, I have started Not taking cigarettes with me when I go for my walks and my shopping. Anywhere I go that's near by, I don't take cigarettes with me.
The other day I went to the computer shop to get my old lap top cleaned (it was overheating because it was full of shit
), and when I walked out I put my hand in my pocket, and I stop. It took me a second to realize that I didn't drop my cigarette pack or forgot it somewhere. I actually left it at home on purpose. So I felt good about that ---
So that's all for now. I'm really consumed by eating right now. It's hard for me to constantly stuff my face. But we keep on keeping on...
- Mar 22, 2013
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Good luck matw with your journey. Just start swimming 30-60mins per day. You dont need anything else. I just started awimming 2 days ago after dont moving for months lol. Already feel like a king!
Maaaaaaaaaaaaaaaan.... I wish I could, but I can't :/
See, there's no swimming pool in the city where I live that works 24 hours per day. That means I'd have to go swimming only during the hours the pool is open.
Restrictions OFFEND ME! Fuck you!
If I can't do it whenever I wanna do it, I don't wanna do it at all.
So, I can't do it
Haven't worked out in four months since lockdown was implemented. I've been trying to do sets of pushups, pullups and squats just to get the body started again. The longer you take off the harder it is for the body to get back in routine. I would take set small goals and stick to them and track progress closely.
- Dec 2, 2015
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Maaaaaaaaaaaaaaaan.... I wish I could, but I can't :/
See, there's no swimming pool in the city where I live that works 24 hours per day. That means I'd have to go swimming only during the hours the pool is open.
Restrictions OFFEND ME! Fuck you!
If I can't do it whenever I wanna do it, I don't wanna do it at all.
So, I can't do it
I leave Serbia! Have pool in 5 mins with walk and its free! I am there 2 times per day!
- Mar 22, 2013
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I leave Serbia! Have pool in 5 mins with walk and its free! I am there 2 times per day!
Hm, sounds good. Good for you
I was outta here for 14 years, and then I came back. Being a fucking immigrant doesn't work for me, I don't like the idea of being a fucking immigrant. If I'm gonna get fucked, I wanna get fucked in the same way everybody else around me gets fucked. Immigrants always get fucked in special ways, and I always hated it.
- Apr 21, 2015
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I'm just leaving this here: https://www.healthline.com/nutrition/pink-himalayan-salt
"Given all of the misguided health claims, it's easy to see why some people are confused about which type of salt to use.
But no studies have compared the health effects of pink Himalayan salt and regular table salt. If they were to, it's unlikely that they'd report any differences.
Nonetheless, if you'd like to avoid the additives in regular table salt, pink Himalayan salt is a great natural alternative. But don't expect to see the major health benefits that you might read about online.
And remember that table salt is a major dietary source of iodine, so if you're using pink Himalayan salt, you will need to get iodine from other foods like seaweed, dairy products and fish to help avoid iodine deficiency (11).
Finally, pink Himalayan salt is often much more expensive than regular salt. So if you don't mind the additives, using regular table salt should be just fine."
"Given all of the misguided health claims, it's easy to see why some people are confused about which type of salt to use.
But no studies have compared the health effects of pink Himalayan salt and regular table salt. If they were to, it's unlikely that they'd report any differences.
Nonetheless, if you'd like to avoid the additives in regular table salt, pink Himalayan salt is a great natural alternative. But don't expect to see the major health benefits that you might read about online.
And remember that table salt is a major dietary source of iodine, so if you're using pink Himalayan salt, you will need to get iodine from other foods like seaweed, dairy products and fish to help avoid iodine deficiency (11).
Finally, pink Himalayan salt is often much more expensive than regular salt. So if you don't mind the additives, using regular table salt should be just fine."
- Dec 2, 2015
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I am closer than you think!Hm, sounds good. Good for you
I was outta here for 14 years, and then I came back. Being a fucking immigrant doesn't work for me, I don't like the idea of being a fucking immigrant. If I'm gonna get fucked, I wanna get fucked in the same way everybody else around me gets fucked. Immigrants always get fucked in special ways, and I always hated it.
- Mar 22, 2013
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Thanks
I am closer than you think!
Immigraaaaaaaaaaaaaant buuuuuuuuuuuu #Trump2020
(just kidding mods it's not political we're just shooting the shit)
Aulig
Senior Member
- Jun 15, 2018
- 870
- 545
Ive been regularly working out for 2 years now I think, so here's my opinions:
No need for any supplements or worrying about what salt you eat. Just have a balanced diet and cook your own meals. That way you won't have too much salt and sugar like in the processed foods.
The pain in your leg could be from wrong shoes, take a break and maybe try different ones once the pain is gone completely.
I run around once a week, currently 8.5-9km in 45-55 minutes. Just slowly increase it, I started with 2.5km too.
For other exercise I do calisthenics, the most effective way I've found (for gaining muscle) is to do every exercise until you literally can't anymore (make sure you're not sacrificing your form though). Once you do an exercise well, switch to the next harder variant, for example after regular pushups you can switch to pushups with elevated legs.
And always make sure you have enough rest time between training each muscle set
No need for any supplements or worrying about what salt you eat. Just have a balanced diet and cook your own meals. That way you won't have too much salt and sugar like in the processed foods.
The pain in your leg could be from wrong shoes, take a break and maybe try different ones once the pain is gone completely.
I run around once a week, currently 8.5-9km in 45-55 minutes. Just slowly increase it, I started with 2.5km too.
For other exercise I do calisthenics, the most effective way I've found (for gaining muscle) is to do every exercise until you literally can't anymore (make sure you're not sacrificing your form though). Once you do an exercise well, switch to the next harder variant, for example after regular pushups you can switch to pushups with elevated legs.
And always make sure you have enough rest time between training each muscle set