The Do You Work Out Zone

[pajara]

So I have been totally naughty since last Thursday. In between company and birthdays, I hadn't been to the gym until today, and had eaten waaaaay more carbs than I should. So finally I get back to the gym today.

I walked longer than usual since my shins and calfs weren't hurting, was able to go up on all my weights except my arms (they're punny like that), AND had actually lost another 2 pounds! Not that the weight is that big a deal...but actually last Tuesday I was able to fit into an outfit I hadn't worn since last year that is a size smaller. Woo Hoo!!!!!

So folks. Don't give up. Even if you take a break, or fall off the wagon. Keep at it. And muscle really does keep working even when you don't.

And Jet - Thanks for the pancake recipe. Can't wait to try it!

A

[Rockinonahigh]

Pancakes.
I fixed the pancakes jet posted a bout..darn good too,even my son says make em again..u bet I will.Tks Jet.

Question folks..Hear lately ive had a prob with sticky rusty joints,i know I have arthritis and have for years.I am takeing 7.5MG of meloxicam 2xdaily and have been for a while,other than staying as mobile as I can just what else can I use to free up the joints?I have tryed some of the stuff u get over the counter but it has so much asprin in it my throat and stomac get really uncomfy when I take it so I never have gone past three days worth it.The weather is changeing is prolly the reason but I would like it to not be happening.

[Jet]

So I have been totally naughty since last Thursday. In between company and birthdays, I hadn't been to the gym until today, and had eaten waaaaay more carbs than I should. So finally I get back to the gym today.

I walked longer than usual since my shins and calfs weren't hurting, was able to go up on all my weights except my arms (they're punny like that), AND had actually lost another 2 pounds! Not that the weight is that big a deal...but actually last Tuesday I was able to fit into an outfit I hadn't worn since last year that is a size smaller. Woo Hoo!!!!!

So folks. Don't give up. Even if you take a break, or fall off the wagon. Keep at it. And muscle really does keep working even when you don't.

And Jet - Thanks for the pancake recipe. Can't wait to try it!

A

I ate those tonight. I love the flavor...but make sure to add vanilla flavored protein. Mine is Gold Standard Whey vanilla Ice cream flavored

[pajara]

Pancakes.
I fixed the pancakes jet posted a bout..darn good too,even my son says make em again..u bet I will.Tks Jet.

Question folks..Hear lately ive had a prob with sticky rusty joints,i know I have arthritis and have for years.I am takeing 7.5MG of meloxicam 2xdaily and have been for a while,other than staying as mobile as I can just what else can I use to free up the joints?I have tryed some of the stuff u get over the counter but it has so much asprin in it my throat and stomac get really uncomfy when I take it so I never have gone past three days worth it.The weather is changeing is prolly the reason but I would like it to not be happening.

Have you tried a glucosamine/condroitin (sp?) supplement? It will take a bit to get into your system good, it's not an instant fix. But I use it, and I give my dog the doggy version, and both of our joints are much happier for it.

I ate those tonight. I love the flavor...but make sure to add vanilla flavored protein. Mine is Gold Standard Whey vanilla Ice cream flavored

I think mine is vanilla flavored, but will double check. Thanks.

A

[ComparedToWhom]

what else can I use to free up the joints?

Fwi, fish oil, turmeric, and glutamine keep my joints happy. All 3 offer benefits beyond anti-inflammatory too.

CTW

[MysticOceansFL]

I've started going back to the gym because I need to since I had spinal surgery and second I had planned on going back to the gym and seriously working out I am sure to get back into shape within a year at least thats my goal!!!

[drsassypants]

Question folks..Hear lately ive had a prob with sticky rusty joints,i know I have arthritis and have for years.I am takeing 7.5MG of meloxicam 2xdaily and have been for a while,other than staying as mobile as I can just what else can I use to free up the joints?I have tryed some of the stuff u get over the counter but it has so much asprin in it my throat and stomac get really uncomfy when I take it so I never have gone past three days worth it.The weather is changeing is prolly the reason but I would like it to not be happening.

Have you tried yoga? I take it through my gym & they offer various classes, including gentle yoga. Make sure to talk to the instructor beforehand to explain the problems you're having. The instructor should explain modifications to the poses and may also concentrate on poses that will most assist your problems.

Yoga helps your body learn the proper ways to moves, as well as strengthening the support structures for your joints so that they start taking on more of the work.

I hear Tai Chi is good for joints, as well, but I haven't tried it, yet.

Good luck!

[lipstixgal]

I was working out but then I got sick really sick and haven't gone back still not feeling up to par to work out but hopefully I will in the next few weeks!! I did lose some weight which is good though...

[Rockinonahigh]

Fwi, fish oil, turmeric, and glutamine keep my joints happy. All 3 offer benefits beyond anti-inflammatory too.

CTW

Morning..What is Fwi?May be a dumb question but I ask anyway.Tks.

[Linus]

Welp got back into the running after a few days at a client's. And K and I are returning back to a vegan lifestyle this week. I actually splurged on a Vitamix 5200 (I always think of Lucille Ball's skit on vitavegametin. LOL). Anyways I should be able to make fresher juices and better mixed smoothies. And get my diet closer to a raw vegan diet. Later today or tomorrow I'm going to put my bikes together and clean up the beater bike to use next week to bike to and from the facility I'll be teaching at (30 min ride based on Google maps).

And once I start unpacking I should (hopefully?) find my P90X DVDs and I can start doing that. I did get some pushup aids as well as some power blocks. So it's all coming together.

[Jet]

This happens it could be weeks before you regain motion in the delt area.
The rotator in my left shoulder is injured so...

I treat it with 800 miligrams of ibuprofen
Ice with arm elevated
And a tennis ball.

Hold a tennis ball against the wall and lean into it with the shoulder area that's painful. Hold it there for 90 seconds.

[Linus]

I'm so excited!! I put my "beater bike" together (this bike I've had since 1998 and I've put about 35,000km on it in its lifetime). Now I just need to find my helmet and at least one of my bike panniers. Then I should be able to bike to work next week. I was thinking that I might need to get an overhaul on it but it seems to be in decent shape.

[SnackTime]

Pancakes.
I fixed the pancakes jet posted a bout..darn good too,even my son says make em again..u bet I will.Tks Jet.

Question folks..Hear lately ive had a prob with sticky rusty joints,i know I have arthritis and have for years.I am takeing 7.5MG of meloxicam 2xdaily and have been for a while,other than staying as mobile as I can just what else can I use to free up the joints?I have tryed some of the stuff u get over the counter but it has so much asprin in it my throat and stomac get really uncomfy when I take it so I never have gone past three days worth it.The weather is changeing is prolly the reason but I would like it to not be happening.

Have you tried a glucosamine/condroitin (sp?) supplement? It will take a bit to get into your system good, it's not an instant fix. But I use it, and I give my dog the doggy version, and both of our joints are much happier for it.

A

I use the glucosamine/chondroitin/MSM combination, it really does work. I have MAJOR arthritis in my left knee and shoulder.

[Jet]

Well I made high protein pancakes this morning. You can find the recipe on the previous page.

I can't say enough about P90x weight loss/muscle building program.
I integrated it in my weight lifting regimen. I'm on a mission to lose weight and P90x's
core synergistic and yoga routines are amazing. They hit muscles I didn't even know I had.

[Jet]

Welp got back into the running after a few days at a client's. And K and I are returning back to a vegan lifestyle this week. I actually splurged on a Vitamix 5200 (I always think of Lucille Ball's skit on vitavegametin. LOL). Anyways I should be able to make fresher juices and better mixed smoothies. And get my diet closer to a raw vegan diet. Later today or tomorrow I'm going to put my bikes together and clean up the beater bike to use next week to bike to and from the facility I'll be teaching at (30 min ride based on Google maps).

And once I start unpacking I should (hopefully?) find my P90X DVDs and I can start doing that. I did get some pushup aids as well as some power blocks. So it's all coming together.

I love P90X. This will be my forth week coming up.

[Maria]

Does anyone have any juicer recommendations?

I was considering the Omega, Champion, and Greenstar (because I usually drink vegetables) juicer, but then someone who has used all three over many years has been talking me into getting a higher end Breville model because the payoff in time/ease of cleanup is greater than the payoff in yield/efficiency.

[sweetbutch26]

before my car accident i was 115lbs. i lifted weights everyday and martial arts 5 nights a wk 3 hours a night. i was bed ridden for 2 months then in a wheel chair for almost a yr. i gained 100lbs in a little over a yr. now i am back in the gym training harder then ever. not into martial arts again yet but working on it

[Sachita]

Does anyone have any juicer recommendations?

I was considering the Omega, Champion, and Greenstar (because I usually drink vegetables) juicer, but then someone who has used all three over many years has been talking me into getting a higher end Breville model because the payoff in time/ease of cleanup is greater than the payoff in yield/efficiency.

I have a Breville under 100 bucks amazon and love it. Over the years I've spent hundreds of dollars. I love it and it is easy to clean. If you spend too much time cleaning you are less likely to juice. I juice daily.

I also have a vitamix and make smoothies but to be be honest I'm more likely to juice. I dont always like the texture of some veggies in a smoothie

[sweetbutch26]

This happens it could be weeks before you regain motion in the delt area.
The rotator in my left shoulder is injured so...

I treat it with 800 miligrams of ibuprofen
Ice with arm elevated
And a tennis ball.

Hold a tennis ball against the wall and lean into it with the shoulder area that's painful. Hold it there for 90 seconds.

i tore mine in half during my car accident. omg i'd rather break my femur again. rotator cuff injuries are nasty

[Sachita]

P90x looks brutal. I hate to workout but I love my ab circle and started doing QiQong which is like tai chi. Maybe because my week is so busy picking up stuff, cleaning up after dogs, yard, garden, etc.

I have discovered something recently about myself that took many moons to "get"... that my obsession with my body and my thinking around food needed to change. I stopped dieting and stopped freaking out about it. I used common sense and my focus was more on nutrition and healing. Then I did things that helped me move and over time I moved more. I think a big problem with people today is that they dont play enough, move freely without stress and effort. Add meditation and your entire life begins to change.

[Jet]

it isn't my rotator cuff as i thought. its almost the entire shoulder. im typing with one hand, the other one is holding up ice.

[Jet]

any doctors, PAs or Nurses in the house? It feels like my arm is going to fall off from the shooting pain.

[lipstixgal]

any doctors, PAs or Nurses in the house? It feels like my arm is going to fall off from the shooting pain.

I'm a ma I would say Ice and ibuprofen but if you are in that much pain go to see an orthopedist and get an x-ray to see if any ligaments are torn..good luck

[Gemme]

Organic and I are getting back into the swing of things after nearly a week off (we really need to work on our continuity) and are doing weight training and cardio. Pretty basic, but it's much better than doing nothing at all.

[shadows papa]

Ohhhkayyyy then! I'm tired of staring at a computer screen:pcthink: and gathering research material so let's go move lots of heavy objects repeatedly!:heavyweight: Today is upper body and a short treadmill run....ahhhhh...mindless physical goodness!!

[SnackTime]

Ohhhkayyyy then! I'm tired of staring at a computer screen:pcthink: and gathering research material so let's go move lots of heavy objects repeatedly!:heavyweight: Today is upper body and a short treadmill run....ahhhhh...mindless physical goodness!!

ummmm...posting here is NOT considered gathering research bro

hahaha

[shadows papa]

*roots around in the smilies page and tries to find a "busted" smilie* Hmmmm.....:thinking: HAHAHAHA!!!ummmm...posting here is NOT considered gathering research bro

hahaha

[PearlsNLace]

If I dont chizel off the glue that is surely attached to my arse holding me captive to this chair, i will melt into it, and miss the gym.

UGH. must. move,

chair

must

not

win.

[sweetbutch26]

any doctors, PAs or Nurses in the house? It feels like my arm is going to fall off from the shooting pain.

shooting pain sounds like i pinched nerve

[Linus]

any doctors, PAs or Nurses in the house? It feels like my arm is going to fall off from the shooting pain.

Jet, you really should see a medical doctor to ensure that it's not just a pinched nerve or soreness. It could be worse. And, may also want to consider visiting a sports therapist, if at all possible. They can make recommendations as to how best workout (if at all) until the shoulder heals fully.

[pajara]

Organic and I are getting back into the swing of things after nearly a week off (we really need to work on our continuity) and are doing weight training and cardio. Pretty basic, but it's much better than doing nothing at all.

Yeah, I've had a wee issue with continuity these last 10 days or so.

But on another note, added another leg machine to my circuit today. Definetly working the added weight without problem, and upped my reps on the ball crunches. perverts I am going to try on some of my older pants too, because all the last ones I was up to can now be pulled down without even unbuttoning them. Which can have it's advantages....however not at work. :|


Keep up the good work everybody!

And Jet, get thee to a physician. Hope you feel better soon.

A

[Gemme]

Yeah, I've had a wee issue with continuity these last 10 days or so.

But on another note, added another leg machine to my circuit today. Definetly working the added weight without problem, and upped my reps on the ball crunches. perverts I am going to try on some of my older pants too, because all the last ones I was up to can now be pulled down without even unbuttoning them. Which can have it's advantages....however not at work. :|


Keep up the good work everybody!

And Jet, get thee to a physician. Hope you feel better soon.

A

I found a new to me machine today! :clap:

I didn't use it but I did find it. :blink:

I was already on the elliptical and in the process of realizing that it's (the elliptical) the ONLY one of its kind in the gym and it's made for someone probably about 6 ft tall with a more, shall I say, orangutangal reach.

Read: for those that haven't met me, I have seriously short arms.

Anywho, I saw this lady on a machine that mimicked the movements of the old leg curls where you laid down on the bench on your stomach and slid your feet under the weights to lift in order to tighten the glutes and hams and such. Every place I've gone to in the past few years has said "this machine does the same thing, only safer" and it's bull-hockey. It may be safer, but it does NOT tighten like that machine did. I think that this new one just might. I'll try it next time.

My problem is that I work out better, harder, and longer when I'm on my own and now I come with my honey and sometimes Arwen. I love having them there and it's not like we all do the same thing, but with two to three of us carpooling, we have different time restrictions and, frankly, I tend to socialize more when I actually have someone to socialize with. Earth-shattering revelation, I'm sure. :blink:

So, I'm doing okay now but I'm not seeing the progress I'm used to seeing. I'm also not entirely sure I'm acclimating as fast as I'd like to too.

Without that steady progress, I find it much easier to say "Not today, honey." and "Can we just do half an hour this time?" instead of "Let's bust some balls and take some names! Hoorah!" :|

Notice how good I am being not to mention the whole pants fall down thing.

:innocent me:

I also agree, Jet. Have your injury checked out by a professional. You don't want to play around with your shoulder.

[Jet]

I'm calling the doc's office tomorrow, theres something really wrong here, meantime, relax and watch the game on ice off and on tonight.

[pajara]

I found a new to me machine today! :clap:

I didn't use it but I did find it. :blink:

I was already on the elliptical and in the process of realizing that it's (the elliptical) the ONLY one of its kind in the gym and it's made for someone probably about 6 ft tall with a more, shall I say, orangutangal reach.

Read: for those that haven't met me, I have seriously short arms.

Anywho, I saw this lady on a machine that mimicked the movements of the old leg curls where you laid down on the bench on your stomach and slid your feet under the weights to lift in order to tighten the glutes and hams and such. Every place I've gone to in the past few years has said "this machine does the same thing, only safer" and it's bull-hockey. It may be safer, but it does NOT tighten like that machine did. I think that this new one just might. I'll try it next time.

My problem is that I work out better, harder, and longer when I'm on my own and now I come with my honey and sometimes Arwen. I love having them there and it's not like we all do the same thing, but with two to three of us carpooling, we have different time restrictions and, frankly, I tend to socialize more when I actually have someone to socialize with. Earth-shattering revelation, I'm sure. :blink:

So, I'm doing okay now but I'm not seeing the progress I'm used to seeing. I'm also not entirely sure I'm acclimating as fast as I'd like to too.

Without that steady progress, I find it much easier to say "Not today, honey." and "Can we just do half an hour this time?" instead of "Let's bust some balls and take some names! Hoorah!" :|

Notice how good I am being not to mention the whole pants fall down thing.

:innocent me:

I also agree, Jet. Have your injury checked out by a professional. You don't want to play around with your shoulder.

OMG I am WAAAAAY too uncoordinated for an eliptical machine. I've tried and tried and half the time end up hurting my knees 'cause I can't make it run smooth.

Laying on the ground with your knees bent and doing pelvic thrusts helps the gluts and hammies. I look ridiculous, and I'm sure the guys at the gym are wanting to hurl, but it works so :thefinger:

And funny you mention about the workout buddies. J (The Boy, my son) was saying today that he needed to go to the gym more. I go when he's in school. I told him I would change my workout time and take him, but that I work out. I don't chit chat, and I work for 45min to an hour and that he would just have to deal with it. I said "I put my earbuds in and I work it." So I totally understand when there are others around. Not to mention he works the same machines I do, and he's 6'4" and well I'm not. So I would have to be changing the machines every time, which is not condusive to the aerobic circuit I like to do.

[Jet]

I dinged this shoulder really good this time from doing upright rows with heavy weights. I'm mentioning this as a caution for anybody doing exercises with weights. I stretched and warmed up too. I'm really pissed about this because I've starting making gains with P90x. Now another delay.
*shakes head* You wouldn't believe how many excerises engages the shoulders. Almost all of them.

[shadows papa]

Today was upper body and abs at the gym. Did a 20 minute warmup run on the treadmill,worked shoulders,arms,upper and mid-back,chest and abs,then a 20 minute cooldown run. It's a great stress reliever. After the 25 mile bike ride this coming Saturday and the mountain bike race in October,it looks like I'll be able to afford a couple of days a week in the pool for lap swimming after my next clinical which ends in mid-November. :praying: Now it's off to bed and trying to increase my sleep by an hour.:thinking: Maybe it'll increase my brain power!

[Sachita]

it isn't my rotator cuff as i thought. its almost the entire shoulder. im typing with one hand, the other one is holding up ice.

Not a nurse but maybe can help.

I seem to remember once you mentioned you have a juicer.

First read foods- pro-inflammatory food to avoid while healing. Trust me, this is huge and you'd never thing it.


http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood.htm

Now try juicing celery and drink as much as you can. Some people hate it. I drink it everyday with carrot juice. I also often juice organic spinach. Eat a lot of pears.

There has been major changes in my joints and back since doing this. If I overwork myself or twist something I stay away from tomatoes, potatos, foods I know might make it worse and increase anti-inflammatory fruits and veggies.

Then see if you can find biofreeze, run hot water over it 10 min if you can, dry and then apply the biofreeze

[Jet]

Dr. Perricone's List of pro-inflammatory foods.

Stay away from pro-inflammatory foods, which accelerate the aging process. A simple rule of thumb is to consider the following: If it contains flour, and/or sugar or other sweetener, it will be pro-inflammatory. Sugary, starchy foods are poor choices and will not only pack on excess pounds, they will make you look older than your years.

Bagels
Breads, rolls, baked goods
Candy
Cake
Cookies
Cereals (except old fashioned oatmeal)
Cornstarch
Corn bread, corn muffins
Corn syrup
Crackers
Croissants
Doughnuts
Egg rolls
Fast food
French Fries
Fruit juice—choose the fruit instead
Fried foods
Flour
Granola
Hard cheese (except for feta and grating cheeses, such as Romano and Parmesan)
Honey
Hot dogs
Ice cream, frozen yogurt, Italian ices
Jams, jellies and preserves
Margarine
Molasses
Muffins
Noodles
Pancakes
Pastry
Pie
Pita bread
Pizza
Pasta
Popcorn
Potatoes
Pudding
Relish
Rice
Sherbet
Shortening
Snack foods, including: potato chips, pretzels, corn chips, rice and corn cakes, etc.
Soda
Sugar
Tacos
Tortillas
Waffles

Fortunately I don't eat anything on the list except rice (brown)

Sachita, I don't own a juicer and I don't care for pears. Thanks for the information though. My shoulder is a little better today having iced it off and on last night. Now it feels like a "kink." I can't see a doc until; the 5th, the medical clinic doesn't take my insurance. So, I'm going to have to tough this out.

I did upright rows and corkscrew curls. I should have backed off the weight and didn't. But at the time, It didn't feel like anything was wrong. Let this be a lesson.

[sweetbutch26]

Dr. Perricone's List of pro-inflammatory foods.

Stay away from pro-inflammatory foods, which accelerate the aging process. A simple rule of thumb is to consider the following: If it contains flour, and/or sugar or other sweetener, it will be pro-inflammatory. Sugary, starchy foods are poor choices and will not only pack on excess pounds, they will make you look older than your years.

Bagels
Breads, rolls, baked goods
Candy
Cake
Cookies
Cereals (except old fashioned oatmeal)
Cornstarch
Corn bread, corn muffins
Corn syrup
Crackers
Croissants
Doughnuts
Egg rolls
Fast food
French Fries
Fruit juice—choose the fruit instead
Fried foods
Flour
Granola
Hard cheese (except for feta and grating cheeses, such as Romano and Parmesan)
Honey
Hot dogs
Ice cream, frozen yogurt, Italian ices
Jams, jellies and preserves
Margarine
Molasses
Muffins
Noodles
Pancakes
Pastry
Pie
Pita bread
Pizza
Pasta
Popcorn
Potatoes
Pudding
Relish
Rice
Sherbet
Shortening
Snack foods, including: potato chips, pretzels, corn chips, rice and corn cakes, etc.
Soda
Sugar
Tacos
Tortillas
Waffles

Fortunately I don't eat anything on the list except rice (brown)

Sachita, I don't own a juicer and I don't care for pears. Thanks for the information though. My shoulder is a little better today having iced it off and on last night. Now it feels like a "kink." I can't see a doc until; the 5th, the medical clinic doesn't take my insurance. So, I'm going to have to tough this out.

I did upright rows and corkscrew curls. I should have backed off the weight and didn't. But at the time, It didn't feel like anything was wrong. Let this be a lesson.

omg make a list of what we should eat :(

[Glenn]

:police:Why is that butch squatting in the curl rack eating a Dove bar?:|

[Jet]

:police:Who's that butch squatting in the curl rack eating a Dove bar?:|

I dunno, who is that butch?

[Jet]

Does Muscle Weigh More Than Fat?

A pound of muscle, a pound of fat: What's the difference?
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness


Q. Does muscle really weigh more than fat? I am a trainer and am frequently asked this question by members of my gym. I have heard conflicting reports and can’t seem to find the right answer.

A. No, muscle does not weigh more than fat. A pound of muscle weighs exactly the same as a pound of fat—they both weigh one pound!

This commonly cited gym cliché is somewhat misunderstood and misused. The rationale that muscle weighs more than fat is often cited as an explanation for why a person might find that they aren’t losing weight, or are gaining weight, when they kick off an exercise regimen. The idea seems to be that if you are exercising—and theoretically losing fat and gaining muscle at the same time—the effects cancel each other out. So, in theory, you won’t see desired weight loss as measured by pounds on the scale, even though you may be improving how you look.

You certainly can improve your appearance with exercise without always seeing a change in your body weight—by becoming firmer, more sculpted and sometimes leaner. But that doesn’t mean that you are gaining massive amounts of muscle, or losing lots of fat.

Muscle Does Not Turn To Fat

Some people believe that if they start working out they turn their fat into muscle or that, if they stop working out, their muscle will turn into fat. Neither is true; each tissue is distinctly different. You can gain muscle or lose weight, and you can gain or lose more body fat, but they don’t convert into each other. Both gaining and losing muscle and/or fat can both affect your body weight on the scale, depending upon the magnitude of the body fat or body muscle increase or decrease.

To gain significant amounts of muscle, you not only have to do the type of exercise that stimulates muscle growth—progressive and intense resistance training—you also have to eat more calories than normal to fuel the process. Most people who exercise, especially women, do not perform resistance training at this level, nor do they eat more to try to build muscle. Even if they did, it could take many months to increase muscle mass by just a few pounds.

Body Fat Tests

Some people get their body fat tested at the gym, either by using skin calipers or a portable, step-on, body-fat scale. These measurements may show shifts in muscle-to-fat ratios, making it appear that a person has gained pounds of muscle and lost pounds worth of fat, whether or not the normal body-weight scale registers any big changes. Whether these potentially large changes in fat and muscle mass are accurate is up for debate.

On the body-fat scale, for example, you can get a dramatically different estimate of these figures from the same “weigh-in” based on whether you are input as a “normal” person or an “athlete.” So at the exact same moment a scale may show that you are at 18 percent body fat or at 27 percent body fat, for example. This large discrepancy is because the formulas used in these types of machines to calculate your measurements are based on estimates.

And there’s always a “standard deviation” in these estimated readings from calipers and body-fat scales. In other words, your result may not be as specific as you think it is, it falls within a range.

Why Doesn’t Exercise Always Affect Body Weight?

If someone is working out and not losing weight, or not losing as much as they want—or if they’re actually gaining weight—the first place to look is the type and amount of exercise.

Weight loss boils down to burning more calories than you normally use in a day. Cardio exercise burns more calories than muscle-toning or the average resistance-training workout. So dialing down the stretching and core work to just once or twice a week, and replacing it with more cardio should produce more weight loss. And the more minutes the better when it comes to weight loss: An hour to 90 minutes of aerobic activity per day on most days of the week will affect body weight.

Some people get overly obsessed about numbers on the scale. If you are happy with the way you look and feel, and you feel like you are improving your fitness and strength, then continue doing what you are doing. Exercise works, and every minute of movement helps your health in some way. Weight loss through working out may be slower than you want, but it’s likely to be longer term solution and a healthier way to trim down and shape up, or at the very least to stave off weight gain over the years.

More from Martica on MSN Health & Fitness.

Do you have a fitness or weight-loss question for Martica? Send e-mail to experts@microsoft.com. Please include Ask Martica in the subject line. Each of our experts responds to one question each week and the responses are posted on Mondays on MSN Health. We regret that we cannot provide a personalized response to every submission.


Martica Heaner, Ph.D., M.A., M.Ed., is a Manhattan-based exercise physiologist and nutritionist, and an award-winning fitness instructor and health writer. She has a Ph.D. in behavioral nutrition and physical activity from Columbia University, and is also a NASM-certified personal trainer. She has written hundreds of articles for publications such as Self , Health , Prevention , The New York Times and others. Martica is the author of eight books, including her latest, Cross-Training for Dummies.

[dark_crystal]

omg make a list of what we should eat :(

Beans
Brazil nuts (or other nuts)
fruits
vegetables
yogurt
lean meats
FISH
eggs
oatmeal
water

[dark_crystal]

Does Muscle Weigh More Than Fat?

my nutrionist tested my body composition with electrodes. i found out my scale shows 2% more than the electrodes. Valuable info

[SnackTime]

I started working out again after renewing my membership at the gym last week. I will be lifting weight with the lower body on Mondays, Wednesdays, and Fridays. I do a mile warm up on the elliptical. On Tuesdays, Thursdays, and Saturdays is my elliptical/treadmill days. I will soon be adding swimming to my workout regime (well actually kicking with fins and kick board). I am rather limited as to what I can do right now with recovering from shoulder surgery. I believe Shad and I came up with an idea that will allow me to get into the pool and start kicking, since I am unable to stretch the left arm out to hold a kick board.

[pajara]

I started working out again after renewing my membership at the gym last week. I will be lifting weight with the lower body on Mondays, Wednesdays, and Fridays. I do a mile warm up on the elliptical. On Tuesdays, Thursdays, and Thursdays is my elliptical/treadmill days. I will soon be adding swimming to my workout regime (well actually kicking with fins and kick board). I am rather limited as to what I can do right now with recovering from shoulder surgery. I believe Shad and I came up with an idea that will allow me to get into the pool and start kicking, since I am unable to stretch the left arm out to hold a kick board.

Good job man. See it helps to have a future PTA as a roomie. He'll be figuring out all kinds of torture to put you through that won't actually hurt your shoulder. LOL

[SnackTime]

Good job man. See it helps to have a future PTA as a roomie. He'll be figuring out all kinds of torture to put you through that won't actually hurt your shoulder. LOL

LOL...hy has already done the torture thing by getting my hooked on cycling. At first I was like, You want to do what? Climb what? hahaha

Last night, we were discussing the swimming thing. We came up with the idea of getting a ball (like a dodge ball or kick ball) and and holding it with my left hand against my abdomen and of course hold the kick board with the right hand. The ball will hopefully balance me while kicking. Hy also thinks the ball will help work the core since you will be trying to balance.

[shadows papa]

Good job man. See it helps to have a future PTA as a roomie. He'll be figuring out all kinds of torture to put you through that won't actually hurt your shoulder. LOL

Y'all know I try to help a brother any way I CAN!! But for some reason Snack refused to let me practice range of motion or manual muscle testing on his shoulder two days post-op! I live and breathe to addict folks to the drug of cycling and spread the word of nirvana on two wheels!:ohm:

[SnackTime]

Y'all know I try to help a brother any way I CAN!! But for some reason Snack refused to let me practice range of motion or manual muscle testing on his shoulder two days post-op! I live and breathe to addict folks to the drug of cycling and spread the word of nirvana on two wheels!:ohm:

<grumbling> at ROM and muscle testing


LOL

[dark_crystal]

my nutrionist tested my body composition with electrodes. i found out my scale shows 2% more than the electrodes. Valuable info

clarification per request via rep. message: valuable info because i know i can believe my scale if i just always subtract 2%...and because i am in recovery from anorexia and my nutritionist has convinced me to ignore the pounds and concentrate on body composition- if i can keep my fat percentage below 25% i am "perfect" no matter how much i weigh

[Jet]

Well, no doc until the 5th.
So here's what I've done to relieve the pain:
Ice for couple of days and then ice and heat to loosen up my shoulder going into the bicep. Ibuprofen and slowly and gradually moving my arm in various directions like circles and reaches. The pain is sill there but not as bad.

[lipstixgal]

Well, no doc until the 5th.
So here's what I've done to relieve the pain:
Ice for couple of days and then ice and heat to loosen up my shoulder going into the bicep. Ibuprofen and slowly and gradually moving my arm in various directions like circles and reaches. The pain is sill there but not as bad.

If you can't wait you could go to the emergencey room, I know its more expensive and the wait time is long (well here in NJ) but that's always an option!! Good luck and fell better soon...

[Jet]

The clinic closest to me doesn't take my insurance. i'm doing what I can on my own.

[Gemme]

Organic and I have been doing pretty well the past couple of days.

*happy dance*

[Laerkin]

Woke up and went right into an hour of Yin yoga. I swear that must be THE best way to wake up (okay...maybe not THE best, but close).

All Gumby-like and jello feeling now.

Tonight: Kundalini yoga!!!

[EnderD_503]

My own workouts are going pretty well. I'm right on track as far as all my goals for Jan. 1 are concerned. Still got my routine split up into 5 days a week with some new tweaks here and there. Monday - isolating Hamstrings/Glutes, Tuesday - Back/Chest, Wednesday - Legs, Thursday - Shoulders, Friday - Biceps/Triceps

As far as cardio, I'm doing 4 days a week lately, doing a lot of skipping and rowing since I still can't do treadmill sprints like I used to with the knee. I'm really liking the rowing though, and hope to make my 10,000 metre goal in 15 mins soon. Hopefully I'll be able to go back to practice soon...I thought I was gonna be able to go back a month ago, but the damned knee still bugs me.

I dinged this shoulder really good this time from doing upright rows with heavy weights. I'm mentioning this as a caution for anybody doing exercises with weights. I stretched and warmed up too. I'm really pissed about this because I've starting making gains with P90x. Now another delay.
*shakes head* You wouldn't believe how many excerises engages the shoulders. Almost all of them.

Just noticed this now. It is possible that stretching may have been your problem, Jet. How long did you hold the stretch? Generally, holding a stretch more than 10 seconds before working out (talking about strength training here) is a bad idea. It elongates the muscle (especially with a 20 - 40 second hold) and if you're into serious lifting, a more compact muscle is less prone to injury than an elongated muscle.

The best warm-up for strength training is either a dynamic warm-up or a warm-up doing precisely what it is you're going to be working on that day. F.ex. if you're on a shoulder day then doing 1 or 2 sets of 10-12 reps with 50-60 % or your 1 rep max. If you're doing squats then squat etc. Makes you much less prone to injury. Unless I'm feeling especially tight I skip even a 10 second hold, then follow up my workout with stretching and foam rollers afterward.

And yeah, totally get ya on the "can't believe how many exercises involve this muscle" thing. When I screwed up my knee in a match this summer I nearly had to stop working out altogether for a few weeks. My knee was somehow engaged in 70% of every exercise. Same when I managed to tweak my mid trap doing jump squat pullups a month or so back...tried to carry on with at least the chest component of my workout and couldn't even lie down properly for a bench press lol Of course the jump squat pull-ups were my warm-up, which meant that whole workout was botched lol

[Jet]

I injured my shoulder doing upright rows, nothing more

[*euniique*]

Me and my younger sister are both naturally skinny, and unfortunately [yes, i want to GAIN weight] everything I eat doesn't stink. I don't know where it goes. According to Marine Corps standards I am 4 pounds from being underweight. It is mandatory for us to workout as a unit 3 times a week. That's all I do. It keeps me toned and that's all I need. I don't want to work out on my own unless its some crazy workout that will give me a few pounds. I'm 5'8" and 128lbs.

[Rockinonahigh]

[QUOTE=*euniique*;202607]Me and my younger sister are both naturally skinny, and unfortunately [yes, i want to GAIN weight] everything I eat doesn't stink. I don't know where it goes. According to Marine Corps standards I am 4 pounds from being underweight. It is mandatory for us to workout as a unit 3 times a week. That's all I do. It keeps me toned and that's all I need. I don't want to work out on my own unless its some crazy workout that will give me a few pounds. I'm 5'8" and 128lbs.[/QUOT

[Rockinonahigh]

OOOPs my bad..the last post I put in didnt works as I intended for it too sorry.
What I ment to say was...try some southern cooking it never fails to put weight on a body,im liveing proof.

[Jet]

OOOPs my bad..the last post I put in didnt works as I intended for it too sorry.
What I ment to say was...try some southern cooking it never fails to put weight on a body,im liveing proof.

you gotta be kidding. It's cholesterol-heart attack city. One of my dearest friends is an Executive Chef in North Carolina. She told me that the Obits columns are full of people who died in their 40s because of the fats and cholesterol in southern cooking. I personally won't touch it except maybe once a year. And she refuses to serve it in her restaurant. She wont; even serve sweet tea. I have yet to taste sweet tea.

[Rockinonahigh]

I didnt say southern cooking was good for you,but that anyone can gain weight eating it.

[Cowboi]

you gotta be kidding. It's cholesterol-heart attack city. One of my dearest friends is an Executive Chef in North Carolina. She told me that the Obits columns are full of people who died in their 40s because of the fats and cholesterol in southern cooking. I personally won't touch it except maybe once a year. And she refuses to serve it in her restaurant. She wont; even serve sweet tea. I have yet to taste sweet tea.



Its a good thing you never tried sweet tea, you would be hooked!!! LoL

[Jet]

Yoga is amazing. The strength, agility and balance required are incredible. I love watching people who have mastered yoga.

[shadows papa]

Today was a lower body day in the weight room. Did four sets of everything to muscle failure on the last set. I figured out how to use the leg press machine to do a version of seated calf raises. Doing the calf raises with the knees flexed takes gastrocnemius out of the picture and puts the emphasis on soleus. By the time I finished the last set my calves were shaking and twitching REAL GOOD! I ended my workout with some serious ab work and now I'm STARVING!

[Laerkin]

Kundalini yoga tonight, Yin in the morning.

Namaste, all you work-out peeps - keep up the great work! :praying:

[Gemme]

Me and my younger sister are both naturally skinny, and unfortunately [yes, i want to GAIN weight] everything I eat doesn't stink. I don't know where it goes. According to Marine Corps standards I am 4 pounds from being underweight. It is mandatory for us to workout as a unit 3 times a week. That's all I do. It keeps me toned and that's all I need. I don't want to work out on my own unless its some crazy workout that will give me a few pounds. I'm 5'8" and 128lbs.

Have you tried protein and weight gaining powders? You just add them into smoothies and shakes and they are supposed to help you add a little bit to your frame and help with muscle building, if you were to go that route.

[EnderD_503]

Me and my younger sister are both naturally skinny, and unfortunately [yes, i want to GAIN weight] everything I eat doesn't stink. I don't know where it goes. According to Marine Corps standards I am 4 pounds from being underweight. It is mandatory for us to workout as a unit 3 times a week. That's all I do. It keeps me toned and that's all I need. I don't want to work out on my own unless its some crazy workout that will give me a few pounds. I'm 5'8" and 128lbs.

Ah, the plight of the ectomorph :p Have you tried cutting down weight training workouts to about 30 - 45 mins? Usually ectomorphs burn fuel pretty fast, so working out more than an hour without getting some quality food in doesn't help. Other than lifting heavy for shorter periods, try adding more protein to your diet if you're not already, and try to time the protein intake to post-workout, when you wake up in the morning and before bed. I'd also make sure to get in a good pre-workout meal/snack. If you're going to do any cardiovascular training, I'd carb up before hand.

There are some good articles on www.bodybuilding.com as far as ectomorph training/diet. Doesn't mean you have to become a bodybuilding, lol, but they definitely do have some good advice on defeating certain predispositions. Good luck!

[Jet]

Ah, the plight of the ectomorph :p Have you tried cutting down weight training workouts to about 30 - 45 mins? Usually ectomorphs burn fuel pretty fast, so working out more than an hour without getting some quality food in doesn't help. Other than lifting heavy for shorter periods, try adding more protein to your diet if you're not already, and try to time the protein intake to post-workout, when you wake up in the morning and before bed. I'd also make sure to get in a good pre-workout meal/snack. If you're going to do any cardiovascular training, I'd carb up before hand.

There are some good articles on www.bodybuilding.com as far as ectomorph training/diet. Doesn't mean you have to become a bodybuilding, lol, but they definitely do have some good advice on defeating certain predispositions. Good luck!

you don't know if she's ectomorph, maybe its metabolism or something medical. I wouldn't speculate with anybody here.

[EnderD_503]

you don't know if she's ectomorph, maybe its metabolism or something medical. I wouldn't speculate with anybody here.

An extremely fast metabolism resulting in difficulty putting on weight is the primary and determining characteristic of a natural ectomorph. They wouldn't be ectomorphs otherwise, just as the defining characteristic of a true endomorph is a naturally extremely slow metabolism resulting in a difficulty in losing weight.

She wrote:

Me and my younger sister are both naturally skinny, and unfortunately [yes, i want to GAIN weight] everything I eat doesn't stink. I don't know where it goes. According to Marine Corps standards I am 4 pounds from being underweight. It is mandatory for us to workout as a unit 3 times a week. That's all I do. It keeps me toned and that's all I need. I don't want to work out on my own unless its some crazy workout that will give me a few pounds. I'm 5'8" and 128lbs.

I didn't assume a medical issue because she stated that she was naturally skinny (unless it's an inheritable disease like Cystic Fibrosis, in which case a similar approach would also help). If there is a serious medical issue, obviously that would be an entirely different story. She didn't give reason to assume, so I didn't.

[Jet]

An extremely fast metabolism resulting in difficulty putting on weight is the primary and determining characteristic of a natural ectomorph. They wouldn't be ectomorphs otherwise, just as the defining characteristic of a true endomorph is a naturally extremely slow metabolism resulting in a difficulty in losing weight.

She wrote:



I didn't assume a medical issue because she stated that she was naturally skinny (unless it's an inheritable disease like Cystic Fibrosis, in which case a similar approach would also help). If there is a serious medical issue, obviously that would be an entirely different story. She didn't give reason to assume, so I didn't.

You're assuming that's what it is. I'm saying don't hand out remedies when based on something speculative. just like my shoulder—you didn't know what happened to me..you assumed.

[EnderD_503]

You're assuming that's what it is. I'm saying don't hand out remedies when based on something speculative. just like my shoulder—you didn't know what happened to me..you assumed.

What I'm assuming is that you seem to have a problem with me specifically, not the fact that I'm supposedly handing out "remedies" left, right and centre. I wasn't the only one who responded to euniique's post, yet you targeted me specifically, and didn't say anything to anyone else. So, again, that leads me to believe a suggestion is not the issue. On top of that, go to any thread on any given topic and you see people attempting to start discussions with others about subjects of interest, offering their two cents etc. Same if you go to any fitness based forum (or any specialised forum) you see people trying to help each other out. Why you’ve taken such offense to my suggestion, I don't know. You don't want me responding to your posts, fine, but taking it beyond to something completely unrelated I don't get.

I didn't assume that she was naturally skinny because she, herself, posted that she and her sister are naturally skinny. Her words, not mine. Naturally is by nature, as in not because of illness or medical complications. It's naturally. I'm not sure how else that can be interpreted. Being naturally skinny and therefore possessing a naturally fast metabolism is the definition of an ectomorph. It's not that huge of a leap. When it comes to gaining weight as an ectomorph/someone with an extremely fast metabolism increasing caloric and protein intake, timing your eating according to that metabolism and designing your workouts to better suite that metabolism is going to help. It deals with the primary problem preventing weight gain (again, in the case of natural ectomorphs): the metabolism. It's not a "remedy," everyone’s an individual, sure. It's a suggestion and no one's forcing her to take it. Note that I'm talking about true ectomorphs, the kind of people who eat a lot and still can't seem to gain a pound, not those who simply eat very little, and not those who are thin due to illness. I read all of that in her post, I didn't pull it out of my arse.

[lipstixgal]

Every time I want to try and workout I'm sick with something or other, now its either a cold or allergies bothering me!! Geesh but to all those that do great job!! Maybe next week will be better....

[Jet]

getting this back on track: I did 30 minutes of Plyomentrics today. I'm building up toward the 60 minute programs for Plyo, Kenpo and Yoga mixed in a workout routine. That's where I think the weight loss will come in. I'm able to sets that I couldn't do last week....so I'm getting there.

[naturlover_52]

Eat Healthy....low cal low cholesterol....to help me get to my goal weight.
water walking...swimming....and just having fun....to help w/ my need for endorphins.....

Namaste
:mohawk::sunglass::fastdraq::tea::jester::batman:

[dark_crystal]

i started Yoga this week...i am not sure what type lol...the type that is taught by the studio whose fees, location, and schedule fit my needs!

i had planned to go tuesday, wednesday, and thursday but i think i will work up to that! Tuesday kicked my heinie and last night my soreness really limited my endurance...i didn't even try tonight because i was twice as sore! going to heal a couple of days and maybe go in Saturday morning

i can't wait to get better at it b/c the instructor has been doing it for 12 years and watching her is AMAZING. i want to be able to do that!

[sylvie]

this is a thread i've always wanted to participate in, but never felt ready for.. i'm ready, finally.. i needed to be ready mentally and to really want this.. you get stuck in that slump, sometimes that makes you feel unworthy of change. or at least, i did..

i'm on day four, and feeling SO good about that..

my goals:
to eat healthy
drink lots of water
exercise at least 3-4 times a week
cut way back on diet soda ..

i've been doing SO good with all of the above. i went 3 days with no diet soda at all, and finally last night allowed myself 1 can because i was craving. it was nothing for me to go buy a big bottle and drink it throughout the day and seemed like it was the only beverages i was getting into me some days.. that 1 can cured my craving altogether, i didn't even finish the can, actually..

last night i went grocery shopping, and got lots of healthy foods.. it's not only something i'm doing for me, but for my children as well..

i am amazed by the amount of energy i have, already.. just with the changes in eating and drinking.. i've been going for walks in the mornings, about an hour and a half of a brisk walk.. today its raining, so ill actually do some steps and exercises here at home..

i've also had a gym membership for a lil over a year that i've barely used.. i plan to change that! this feels like such an emotional experience for me, my self esteem is SO weighed down over the years due to this rutt i've fallen in.. so i'm looking so forward to the changes this will bring in my life in the future!

[greeneyedlady]

Hi there!

I am new to the site, but happily Gemme refeered me to this thread.

I am wondering if anyone here has experience with weight training. I have no issues with cardio; thats how I lost all my weight. Now I want to start toning. I do not know where to start. What body parts, exercises I should start with?

Any suggestions would be appreciated!

[sylvie]

well, i kinda fell off track.. *sigh*

i was doing so good too.. between my son falling really sick with mono, hospital visits and doctor visits, my work hours being slightly insane and being on call and everything else i've been dealing with - it just happened (no excuse i know, lol) ..

but, i am jumping back on my goal right now - i work 12-7pm today.. so will work in some sort of exercise routine tonight , will walk to & from work as well and will have a day of eating healthy & drinking lots of water.. gonna join sparkpeople as well and monitor the things i do -

i can & WILL do this !

[greeneyedlady]

I'm going to a dinner tonight. Wearing a skirt and my new black leather riding boots! I am stoked...haven't wore a skirt in years!! Thank you treadmill !! Thank you treadmill!! LOL

[EnderD_503]

Hi there!

I am new to the site, but happily Gemme refeered me to this thread.

I am wondering if anyone here has experience with weight training. I have no issues with cardio; thats how I lost all my weight. Now I want to start toning. I do not know where to start. What body parts, exercises I should start with?

Any suggestions would be appreciated!

Hey, I know a lot of people out there aren't quite sure what to do about weight training, how weight training can help them tone their body or even lose weight. So, I put together a bit of a beginners guide. Note that my write-up is just based on my own experiences as well as what I've been taught, and then put into practice along the way. I've seen it help tons of folks out there, however, the key is consistancy and making sure your lifestyle (particularly sleep patterns and nutrition) matches up with your training.

[EnderD_503]

Gonna put this in a series of "parts" because not sure that it'll fit all in one post, plus it'll probably just look confusing/chaotic that way. I also noticed there are a few folks around who have weight loss goals, so thought I'd put a bit on weight loss and weight training for them.

The basic premise of weight training as a tool for weight loss revolves around the accumulation of an oxygen debt, particularly through using the ATP-CP (adrenosine triphosphate-creatine phosphate) and glycolytic systems, which do not depend on oxygen as their main source of fuel (but, rather, ATP (body’s energy currency) and glucose respectively). Both of these energy system have a fairly short duration during which they can be used (12 seconds for ATP, 2 consecutive minutes for glycolytic), however, more energy is expended during the use of the ATP-CP system and glycolytic system, than during the use of the Aerobic system (which relies on oxygen). It’s rare that the average gym goer will be using much, if any, of the ATP-CP system (usually used in sports like Olympic lifting, where near 100% of one’s energy is forced into a single explosive movement, or certain positions in American football, rugby and other similar contact sports), however, you could certainly create your workout so that anaerobic glycolysis is used to a greater degree than the aerobic systems. The way one might do this is replacing long bouts of steady paced cardio with 15-20 minutes of interval training (30 second full-out sprints with 1 minute rest then repeat). Or, instead of using light weights for 15-20 repetitions, use challenging weights for 8-10 repetitions or even 5-8 repetitions.

Because the body accumulates this oxygen debt (EPOC/Excess Post-Exercise Oxygen Consumption) while using anaerobic and ATP-CP system (both in weight training utilising these two systems, as well as during interval training and intense, though short bouts of cardio), it must spend more energy/calories in returning to homeostasis after the workout is done. So, for example, you will burn more calories after 15 minutes of sprints/interval training or weight training (working between 70% and >90%) than you would doing an hour of walking/jogging or other forms of cardiovascular activity that depend on oxygen reception and fat burning as fuel, not necessarily during the workout, but after the workout. Some researchers have shown that individuals can continue burning calories in an attempt to recover from an intense anaerobic workout even up to two days later.

On top of the effects of EPOC, during weight training the muscle itself is broken down and requires adequate rest/sleep, proper nutrition, and protein to rebuild itself (therefore expending more calories while existing in the body than fat, which does not require these resources to maintain/rebuild). As the weight training sessions progress you increase the tension in order to coax the muscles into growing stronger, and the stronger they become the more fuel they need/the more calories you burn trying to rebuild. To put it simply: the more muscle you have compared to fat, the more calories you burn just going about your daily life outside the gym/wherever you train.

*Important terms in bold in case anything I wrote wasn't clear and you want to look them up for yourselves.

[EnderD_503]

When beginning with weight training it’s important to understand that form is everything if you want to lose weight effectively and avoid injury at the same time. The first (on average) 2 months of your training should focus on higher repetitions (preferably 3 sets of 15 repetitions) with lighter weights in order to cement your form. Your training should centre around perfecting a series of basic movements (squatting, lunging, pushing movements such as pushups, pulling movements such as pull-ups, bending and twisting movements) around which most of your future training will likely revolve, whether while working with light weights or simply body weight at first. They are basically movements that revolve around the ways in which the human body should move naturally.

Squats – When performing a squat you want to start by working on squatting down to parallel/90 degrees. Begin by standing with your feet shoulder width a part and your hands across your chest rather than out at your sides or straight out in front of you, as both will tend to draw your shoulders forward, which is not what you want. As you prepare to make your descent you need to stick your butt out so that a small arch is formed in the lower back, keep your shoulder blades together, your back as straight as possible (you don’t want to lean far forward, though this is a common problem since most modern westerners have a week posterior chain/back, lower back, glutes and hamstrings with stronger anterior muscles). While you want to keep your back relatively straight, the most important thing is to not allow your knees to move past/in front of your toes, but, instead, keep them in line with your toes. Perhaps even more importantly, you don’t want you knees to wobble in and out, but remain inline with your toes. This may be a challenge for many people who have spent a great deal of their life being sedentary since the vastis medialis (muscle on the lower inside of your quadricep) tends to be very weak among sedentary people.

It’s important to note as well to be sure to drive with your hamstrings when performing a squat. You’ll feel the squat in every muscle in your lower body to some degree when performed properly, however, you should not allow your quadriceps to take over while performing a standard squat. Many people find it difficult to properly activate their hamstrings and glutes, so really focus on that. If you find that you have trouble with this, you could throw in 3 sets of hamstring curls to help you focus on activating the hams/glutes.

Another problem are tight hip flexors, which can prevent a person from moving their hips back far enough to move into a squatting position without leaning far forward. If that’s the case, I’d suggest take measures to improve flexibility (yoga, stretching paying particular attention to problem areas, foam rollers etc.)

If you attempt to perform a squat and notice that you simply can’t do a body weight squat, you should begin with using a Swiss ball against a wall. Take a Swiss ball (preferably medium sized) and place it in between a wall and your lower back. Place your feet slightly in front of you so that you are leaning lightly against the ball, then perform the squat in the same manner as described above.

Overall this is a great way to gain lower body strength, as well as to tone/define the leg muscles.

Note about body fat percentage and squats. For those with a body fat percentage of 40% and upward, you will likely find squatting fairly difficult while carrying excess weight. Don’t allow this to discourage you, though. For those with higher body fat percentages, it is better to begin with Swiss ball squats and stick with them until a decent amount of fat loss occurs, rather than beginning with body weight squats. Again, don't become discouraged! Persistence prevails, when all else fails ;)

[EnderD_503]

Lunges – Lunges are just as important for toning of the lower body, fat loss, improvement of mobility during every day life and overall lower body strength as squats. Note: everyone hates lunges, but they're good for you :p

In order to perform a lunge you want to take a long step forward (or backward if you're more comfortable that way) from a neutral stance. Make sure that your front and back foot are not directly or closely in line with one another as the position is awkward and will leave you feeling off balance. The back foot should be slightly off to the side. As you're coming down into your lunge you want to move straight down rather than forward, make sure that, again, your front knee is not moving past your toes or wobbling in/out, your back is completely straight and your hands are at your sides (not resting on your leg). While, again, this works the entire lower body to some degree, you want to concentrate on your front hamstring/glute during a basic static lunge. You'll feel quite pronounced tension in your quadriceps, however.

If you know that you have very tight quadriceps, make sure to stretch them out before hand, and perhaps even between sets (not the same for those without tight quadriceps).

For the first two months (or until you've mastered it) it is best to work with the static lunge rather than progressing to walking, alternating, backward or multi-planar lunges too quickly. Once you’ve got the form down with the static lunge, progress to a static lunge holding dumbbells or with a barbell across the back and then eventually to walking or alternating lunges. For the advanced folks, try jumping lunges :D

To go back to body fat percentage, again, if body fat percentage exceeds 40% it is perhaps best to avoid lunges until you’ve reduced it into the 30-something% range, to avoid placing excess tension on the knee joint and increasing risk of knee pain or injury.

However, if this is your situation and you don't have any history of knee problems, you might also consider trying a static lunge using a fixed object/pole of some kind to hold on to with one hand until you've reduced body fat%, increased lower body strength and balance. This way you can slowly grow accustomed to performing lunges.

[nycfembbw]

This is soooo helpful, Ender, thanks so much for posting and for always being there with knowledge and a willingness to help those who don't know as much. You give the gift of health, and there is not a more important gift that can be given.

[EnderD_503]

Crap...I just tried to post all this then my connection went kaput and I lost it all...so here goes an attempted repost :p

Push movements – the most basic push movement is the push-up. However, many of the sedentary folks out there may find it difficult to perform proper push-ups even from a kneeling position. If you do then start with a machine chest press.

Muscles worked: pectoral/chest muscle, triceps (back of arm), anterior deltoid (front of shoulder).

If you switch your hand position on any of these movements with a narrower position/grip you will transfer more tension to the triceps, while a wider grip will transfer more tension to the chest. For example a push-up with elbows tight to the sides, versus push-up with elbows out and wider hand stance.

A lot of people say they want to tone their triceps (back of arm) since the tricep is one of those underused muscles in daily life, and tricep isolation exercises are great for the aesthetic part of it. Some of those are: tricep extensions with dumbbell, barbell or cable machine.

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Push-up form from knees: start from the bottom position with your hands placed directly under your shoulders, your elbows close to your sides. As you push upwards make sure your entire body (minus bent knees) remains straight, so that your lower back does not collapse, your shoulder blades do not round, and your butt doesn’t stick outward. When you come back down don’t allow your stomach or chest to touch the ground, continue to keep everything straight and solid. Also, don’t dip your chin downward either…doesn’t count as a completed push-up :p

Machine chest press: Adjust bar so that elbow with form a 90 degree angle, adjust seat so that your feet are able to sit flat on the ground. Begin with elbows at 90 degree angle and at about shoulder height, back against the back rest, head looking forward, wrists straight (not collapsed or rounded). When you press forward, press to a full extension but do not lock out/hyperextend elbows. Allow very slight bend to remain. When at a full extension, make sure you haven’t allowed your back/shoulders to round, your lower back to arch unnaturally, or your head to come forward. Return to start position in controlled manner.

Only proceed to a dumbbell chest press after you’ve grown stronger/obtained good form and decent amount of muscle control on the machine chest press. Ask a gym employee or experienced member to check your form if you aren’t certain.

Dumbbell chest press: Start light at first to be sure of proper form. Lie back on the bench and begin with dumbbells at an extended position – dumbbells in the air over your chest (not your head/neck), make sure your wrists are straight (not collapsed), bring DBs down carefully into a 90 degree position continuing to make sure arms form 90 degree angle/wrists are straight, then return to start position and repeat.

Some might ask why I've excluded the bench press, and the reason for that is that for many beginners it's far too challenging before they've learned proper form and to stabilise the weight, especially since here you're going down below a 90 degree angle right down to your chest, which increases the chance of a rotator cuff injury for those with little experience/muscle control/strength. Most sedentary women (and even some men) just starting off with weight training that I've trained have had trouble stabilising even 20-30 lbs in the first few months of their training, and consider the bar by itself weights 45 lbs, it's not the best for a beginner. It's also something you might want to get an experienced lifter help you with in person, rather than attempt on your own for the first time.

However, just to give you an idea of what some women are doing, look at female powerlifter, Laura Phelps. As far as I know her current record bench press is 520 lbs while she weighs approx. 181 lbs. The female all-time bench press record is 600 lbs.

Her 510 lbs lift, which she makes look easy lol

5x56mzKgyys

[EnderD_503]

Pull movements – Exist on two planes of motion that should be worked to avoid imbalance: vertical and horizontal

Lat. pulldowns (vertical pull): Adjust lat. pulldown machine so that feet are squarely on the ground and knee rest would be resting somewhat snugly across your legs/knees, but loose enough that you’re able to stand up after you’re done your set in order to place the weight back down.

When grabbing hold of the bar, aim to put your index finger across the top of the curve/indentation on each side of the bar. Once you’ve done so, sit down (still holding the bar), lean very slightly backward, tip your chin very slightly upward (you don’t want to lean back a lot or crank your neck up) so that the bar clears your face on its descent. Once you’ve done this, pull the bar down toward your chest. When you’re doing this it’s important to make sure that you’re not pulling the bar down directly in front of your chest, but that you’re pulling it more into your mid-chest. Try to lightly touch the bar to your chest before returning to the beginning of the movement.

You should not be leaning back as you pull, set up while you're at the top of the first movement, then remain in that position as your back muscles contract along with your biceps in order to bring the bar down into your mid chest...some people really make this exercise dangerous by swinging their entire body into the movement, which not only defeats the purpose of the exercise, but puts them at a high risk for injury. Also, some people claim that sitting facing outward is more effective, however, by doing this your reaching beyond your natural range of motion and putting excessive pressure on the back of the neck, so it's best to sit facing the machine.

One arm dumbbell row (horizontal pull): Pick up a dumbbell and head over to a free bench. From there, put one knee down on the bench, one knee off to the side of the bench (back and outward). Lean forward and place one hand flat on the front of the bench. Before starting you should make sure that your back if flat (not rounded) and that your shoulders are square (not one lower/higher than the other). Begin with the hand holding the dumbbell hanging down beside the bench (again, watch your shoulders are square), then row the dumbbell up by driving the elbow upward (elbow flexion), squeezing your shoulder blade trying to use the corresponding back muscles (largely the mid trapezius, infraspinatus, teres major, upper lats and rhomboids/overall muscles of the mid back) to move the majority of the weight (though you will also feel tension in your bicep, but don't want the bicep to dominate over the back muscles).

I know most people have probably seen these exercises before, but for those who need the visual/don't know the names, this is a lat. pulldown machine:

http://www-ellipticalfitness.com/wp-content/uploads/2009/02/lat-machine-300x300.jpg

And this is what a one arm DB backrow looks like:

http://muscle.iuhu.org/wp-content/uploads/2010/06/dumbbell-rows.gif

[EnderD_503]

Bending movement: Requires flexion/extension of the lower back, which often also recruits the hamstrings and glutes to some degree (as secondary muscles, depending on where you place the emphasis/the exercise). The most basic and easy exercise you can do for this is a back extension, if your gym has a back extension machine.

Back extension: step on to the back extension machine with calves pressed up against back pads and feet flat on the supports. Lean your hips against the top of the machine (adjust so that it’s not too high/low), place hands across chest then begin to bend at the hips bringing your torso toward the ground, once parallel with the ground extend back upward. Keep a straight back throughout the process (only go so far as you can without rounding your lumbar spine, keep shoulder blades together). A lot of people feel nervous using this machine because of the tension (not pinching feeling) they feel in the lower back, which is perfectly normal. Also, because it's fairly common, make sure to talk to your doc. about this exercise if you have any kind of issues with your lumbar/lower back vertebrae to make sure its safe for you to do.

Your gym might have one of a few variations of these machines, all the same principle, though:

http://www.racerxvt.com/images/content/article_photos/back_1.jpg

http://bodybuilderfitness.com/library/Powerline_Back_Hyper_Extension_Roman_Chair_PCH24X. jpg

http://www.answerfitness.com/wp-content/uploads/2Power_Line_45_degree_hy45_Degree_Back_Extension_B ench.jpg

You can technically do these on the ground as well, however, out of necessity this one causes you to drastically hyperextend the spine, which some say is fine, while others claim is not good for the spine. Something to keep in mind.

If your gym does not have a back extension machine, then give the Romanian deadlift a try.

Romanian deadlift: pick up either a barbell or two dumbbells. Begin in a neutral stance with feet shoulder with a part and weights/hands in front of you. While beginning the movement make sure your shoulder blades are together/not rounded, begin to stick your butt out/backward. This one depends on how self-conscious you feel at the gym, because your really have to get your hips back and butt out in an almost over-exaggerated way. While moving downward, don’t allow hands to dangle in front of you, but bring them in toward your legs so that they’re almost tracing down your legs as you move downward. Stop when you get to just below the knee and come back up again, focusing on the lower back, and glutes and hamstrings.

Visual gist of the movement:

http://1.bp.blogspot.com/_iAV8_gPaxqU/Sov2YuU9KFI/AAAAAAAAAIA/G6QCTsdXnuE/s320/81311971A041B38D01E79C31D89.jpg

[EnderD_503]

Twisting movement: There are quite a few, but here’s one example.

Russian twists: sit down on the floor in a V position (so, knees bent, leaning slightly backward so that there is tension on the abs to keep your torso up). Depending on your ability either lift your feet off the ground remaining in the V position, or keep them on the ground while only your torso leans backward. All the while you should be holding a medicine ball or dumbbell in your hands so that once you’re in position you begin to twist your torso from one side to the other. You should not just be moving your arms, but your entire torso with your shoulders and head also following the ball/dumbbell as you twist, which is what is going to help you hit your obliques/tone your sides. Exercise should be felt in upper and lower portions of your abs, as well as in the obliques (sides of your abs). Also, be careful not to round your back/shoulders.

http://3.bp.blogspot.com/_xwJEbZ6klkg/Sn0ULGN749I/AAAAAAAAOzU/W-8Rep3k--k/s320/RussianComp.jpg

Some added ab exercises:

Plank: The plank is an isometric (meaning your body does not attempt to move any weight, but resists/remains stable and unmoving against it) exercise great for core strenght, and you're all probably using it already :p Basically, you begin by lying flat on the ground with your elbows bent (hands in front of you, elbows beneath your shoulders), and your legs out straight so only your toes are touching the ground. You then lift your body up so that it rests only on your forearms/elbows and toes. Your core (abs and lower back) remains tight, so that your lower back does not sink/arch/sag to the ground, your butt does not stick up into the air, and your entire posterior chain forms a straight line from your heels, up your legs, butt, back to the top of your head.

http://runningintherealworld.files.wordpress.com/2010/05/plank-on-elbows.jpg

Situps: Folks have been shit-talking sit-ups lately, but I think there's a reason militaries around the world, including some of the best armies in the western world, continue to use them to condition their soldiers. The biggest thing is to make sure your back/neck does not curve too much as you perform them. Different for folks with pre-existing issues back issues.

If those are difficult try crunches on a Swiss ball. This helps because it allows you to crunch from a position in which your torso lies below your pelvis (like on a decline bench), which allows you to develop your abdominal muscles using a more functional range of motion (when using the abs in this kind of motion in daily life, one is more often come from a position where the upper body is extended behind the pelvis and moving forward, not from a neutral position and moving forward). Also, many people who are just getting active find it easier on the back.

Take a seat on the Swiss ball and make sure you've found your centre of balance alright. Slowly begin to walk your feet forward as you bring your back down to rest on the ball. Once it's done so, walk your feet backward so that your head/shoulders hang somewhat over the edge of the ball, but make sure that you're not in a position where your feet will leave the ground when you begin the exercise. Once you're in this position begin to perform your crunches at an even tempo (think 2 seconds up, 4 seconds down), making sure not to perform them to quickly. Also, to avoid cranking your neck forward, put your hands at your temples instead of behind your head.

Some things to keep in mind while weight training:

Time Under Tension/Tempo: when performing a given movement, try to think 2-3 seconds for the concentric phase, 4 seconds for the eccentric phase…which means no performing exercises at the speed of light :p Weight training requires a lot of mental concentration, so you should be thinking about the movement as well as the affected muscles as your doing the exercise...not about what you're having for dinner or what you're going to be doing over the weekend or what's on tv tonight :p

Breathing: exhale when the weight (whether the weight is a dumbbell, barbell or plate on a machine or your own body) leaves the ground, inhale as the weight comes back down. For example, during a back extension you would inhale while your approach the ground, and exhale as you come up. During a chest press, you would exhale as you push the weight away from your body, inhale as it comes back toward you.

About sets/reps: A lot of people are told low weight and high reps are the way to go in weight training, however, this kind of training only promotes muscle endurance, and not muscle strength or very much toning. It can reveal previously achieved toning when such a method is used during a few weeks of circuit training, but it doesn't do much to actually create the muscle/toning effect.

For beginners, however, 3 sets of 15 repetitions with light weights is recommended for the first 6-8 weeks of training in order to master the correct form without having to worry about injury due to heavy weight/incorrect form.

As you gain experience, and feel you've improved as far as muscle control/stability and strength, begin to increase the weight to something more challenging. By challenging, I mean a weight that you find it difficult to complete 12 repetitions with. If you can reach 15 reptitions or more, the weight is too light for toning and increasing strength.

Most people who are just looking to tone and increase their strength a little will want to work with 3 sets of 8-10 repetitions, increasing the weight when they can reach upward 12 repetitions fairly easily with good form. This also works for those who want to lose weight as well. Overall, the best thing to do is to do some reading on periodisation, which means that you might spend 8 weeks working within a 8-10 rep range with around 1 minute rest in between sets, followed by 6 weeks using a 15-20 repetitions while moving quickly through a series of 5-6 different exercises with little rest in between and so on (such a period is not good for muscle/strength building or toning, but for cardiovascular fitness, revealing muscle toning by reducing fat more rapidly, and muscular endurance).

Remember that, eventually, your body will adapt to a certain movement/exercise and you will have to change some factor of the exercise (increase weight, decrease base of support/stability, increase/decrease tempo, manipulate set/rep range etc.) in order to continue to see results.

[greeneyedlady]

Thanks Ender!

Lots of information for me to read later.

Do you take any supplements?

[EnderD_503]

Thanks Ender!

Lots of information for me to read later.

Do you take any supplements?

Allmax's Isoflex (whey protein isolate) is the only supplement I take at the moment (have never taken any other supplements except protein supplements or multivitamins, the latter I don't take anymore since only the expensive ones are really worth it and the cheap ones really aren't worth even that little bit of cash).

I drink milk mixed with a scoop of Isoflex 3xday (upon waking up, post-workout, before bed) if I can't get in a real high protein food source at any of those times. The reason is to make sure that my nutrition supports my strength goals, but I don't let it act as a substitute for a proper workout, good nutritional habits and adequate rest (though the added BCAAs do help recovery).

Basically, each person's protein needs (and therefore how/if they should supplement) differs depending on their level of activity, goals, medical conditions etc.

Edit: oh and to add to the post something of my own workouts since it's been a while and I'm actually really proud of my injury recovery lately...really happy lately with how my knee is finally improving!

Today I managed to make it through 15 mins of interval sprints (granted, not at as high speed as I used to do) without too much pain. About 10 mins in I started to feel something (though not so much pain or discomfort, just acknowledgement that the knee is 100% yet), but managed to make the whole 15 mins. Some discomfort afterwards, but nothing too serious.

For months after my injury I could barely do a leg workout to save my life (and actually had to leave leg workouts out for almost 2 months), but in my last workout I managed to do 40 lbs alternating jumping lunges (which makes me hopeful that I might one day get back to doing proper plyos again), which is a huge change from the last few months of attempted bodyweight lunges followed by screams of excruciating pain :p But there was an obviously lack in explosive strength in my right leg compared with my left leg. At least I managed to do them, lol

I also managed 10 reps of 160 lbs in quad extensions, which, again is a huge improvement from before where I could barely do 115 lbs quad extension for reps without a lot of discomfort in the right knee, which allows me to have hope that I'll be able to return to my previous strength and hopefully beyond. There was actually no pain after this last leg workout. Even with deadlifts, I had to go for a relatively light weight, but now I'm almost over the 200 mark without shooting pain afterward. It's still kind of discouraging, though, that this time last year I was eons away from where I am now. It reminds me of how easily achievement can be taken away in just a split second with an unlucky hit.

Squats are the only thing I'm still really having difficult with, but largely because I've found that my injury oddly left me with far less flexibility in my hip flexors than before...which sucks. Oh well, slowly but surely.

Just wanted to share that, because I'm really happy that there's actually a hope of getting back to where I was before and continue to do what I love.

[Linus]

Welp. I started the P90X program yesterday (FINALLY!!) and managed to get through about 45 min of the Shoulders CD. I decided to leave out the "bonus" stuff for now. I'm going to go for a ride later today (I tend to ride better in warmer weather and don't have arm/leg warmers for early morning rides). Unfortunately, as luck would have it, just as I get started into this stuff, I have to travel. My visa paperwork is finally arriving and I'll likely have to trudge up to Canada to get my visa done as well as fly back to the US to go through Customs to get it the final stamp of approval. This will likely mean nearly a week on the road, no cycling. I can do the P90X, at least, in my hotel room so that's one comfort. Once I've done that, then I'll head to Seattle for a week (I also have a trip to Reston, VA scheduled for the first week of Dec). So, lots of travel.

I've been doing some reading for some cycling specific training and am looking at Chris Carmichael's Time-Crunched Training Plan (using 6-8 hours a week to train for centuries and the like but not a professional athlete's level). I want to get back into long distance cycling. I'm thinking of doing L.A. to San Diego and back either later this year or early next. I figure that would be roughly about 100 miles (give or take) each way and would be a good weekend project trip.

I was curious if anyone else was vegan and training. And if so, what protein supplement do you use? We recently found Raw Revolution (great quick raw food bars) but they are high in their use of agave syrup. I do have Vega and am contemplating getting a protein I can add to homemade smoothies (a plain flavour option in addition to adding flax for Omegas).

[EnderD_503]

Had a great chest/back workout today. Always know it's been a good workout when you've managed to lose a few calluses in the process :p Today looked like: 6x6-3 flat bench, 6x5-4-3 T-bar rows, 6x6-3-1 One arm DB chest press, 6x6 One arm DB rows, 6x8 Pullovers, 6x6 DB chest flyes, 6x10 DB shrugs. Now have a nice upper body buzz going lol

@Linus, can't you add the Vega to smoothies? A co-worker of mine who is glutine sensitive uses it and I think adds it to homemade shakes...will ask tomorrow.

[Linus]

Had a great chest/back workout today. Always know it's been a good workout when you've managed to lose a few calluses in the process :p Today looked like: 6x6-3 flat bench, 6x5-4-3 T-bar rows, 6x6-3-1 One arm DB chest press, 6x6 One arm DB rows, 6x8 Pullovers, 6x6 DB chest flyes, 6x10 DB shrugs. Now have a nice upper body buzz going lol

@Linus, can't you add the Vega to smoothies? A co-worker of mine who is glutine sensitive uses it and I think adds it to homemade shakes...will ask tomorrow.

Ya but I find (as I do with most protein shakes) there is this taste.. I remember when I used to use Myoplex. Gawd. Stuff was so chalky to me. I have the berry flavour and addd it to my blueberry/strawberry/banana/Almond milk smoothie today (one scoop). Wasn't too bad but still tasted it a bit in the background..

[EnderD_503]

Ya but I find (as I do with most protein shakes) there is this taste.. I remember when I used to use Myoplex. Gawd. Stuff was so chalky to me. I have the berry flavour and addd it to my blueberry/strawberry/banana/Almond milk smoothie today (one scoop). Wasn't too bad but still tasted it a bit in the background..

Ah yeah, I see what you mean. I'm not entirely sure you'd get away from that taste completely with a plain flavour/flavourless option, though.

I'm not sure about how it is with vegan protein supplements since I'm not vegan and haven't really explored them, but I bought a tub of plain/flavourless whey powder (Isoflex) in the past and it was absolutely horrible. That funky taste was there, but much stronger even when mixed with fruits/berries. I think that is just the nature of protein powder, tbh. Could very well be different with the vegan options, though.

[Gemme]

The Cardio Queen is back! I've had two days of fantabulous workouts and am firmly back on track with eating properly. A new month brings a new mentality. :brightbulb:

[Jet]

Ah yeah, I see what you mean. I'm not entirely sure you'd get away from that taste completely with a plain flavour/flavourless option, though.

I'm not sure about how it is with vegan protein supplements since I'm not vegan and haven't really explored them, but I bought a tub of plain/flavourless whey powder (Isoflex) in the past and it was absolutely horrible. That funky taste was there, but much stronger even when mixed with fruits/berries. I think that is just the nature of protein powder, tbh. Could very well be different with the vegan options, though.

Gold Standard Whey is the most palatable. Also sells in 10lb bags. Vanilla or Rocky Road. I also spruce mine up with cherries, coffee, strawberries dep on the flavor. I make it a dessert. And my diet was put together with recipes from an Exec Chef friend of mine. Weightlifting bon appetit

[shadows papa]

Welp. I started the P90X program yesterday (FINALLY!!) and managed to get through about 45 min of the Shoulders CD. I decided to leave out the "bonus" stuff for now. I'm going to go for a ride later today (I tend to ride better in warmer weather and don't have arm/leg warmers for early morning rides). Unfortunately, as luck would have it, just as I get started into this stuff, I have to travel. My visa paperwork is finally arriving and I'll likely have to trudge up to Canada to get my visa done as well as fly back to the US to go through Customs to get it the final stamp of approval. This will likely mean nearly a week on the road, no cycling. I can do the P90X, at least, in my hotel room so that's one comfort. Once I've done that, then I'll head to Seattle for a week (I also have a trip to Reston, VA scheduled for the first week of Dec). So, lots of travel.

I've been doing some reading for some cycling specific training and am looking at Chris Carmichael's Time-Crunched Training Plan (using 6-8 hours a week to train for centuries and the like but not a professional athlete's level). I want to get back into long distance cycling. I'm thinking of doing L.A. to San Diego and back either later this year or early next. I figure that would be roughly about 100 miles (give or take) each way and would be a good weekend project trip.

I was curious if anyone else was vegan and training. And if so, what protein supplement do you use? We recently found Raw Revolution (great quick raw food bars) but they are high in their use of agave syrup. I do have Vega and am contemplating getting a protein I can add to homemade smoothies (a plain flavour option in addition to adding flax for Omegas).

Hey Linus here is a link for you for a very well thought of vegan protein powder. It gets a lot of good reviews on vegan weight training sites. I've never been completely vegan but was a vegetarian for almost five years and I used some rice protein powders during that time. They seemed to mix a lot easier and not have that serious "whang" after taste. I think very highly of Chris Carmichael's cycling plans too. They are doable for whatever level you want to train to achieve. How cool would it be if members of the Planet that love to cycle all trained and did a century TOGETHER??? Here's the link,hope it helps!http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6816

[Linus]

Ah yeah, I see what you mean. I'm not entirely sure you'd get away from that taste completely with a plain flavour/flavourless option, though.

I'm not sure about how it is with vegan protein supplements since I'm not vegan and haven't really explored them, but I bought a tub of plain/flavourless whey powder (Isoflex) in the past and it was absolutely horrible. That funky taste was there, but much stronger even when mixed with fruits/berries. I think that is just the nature of protein powder, tbh. Could very well be different with the vegan options, though.

LOL ya. I've found over the years a lot of the whey products were less than great tasting. It's not as bad as that but it was there.


Hey Linus here is a link for you for a very well thought of vegan protein powder. It gets a lot of good reviews on vegan weight training sites. I've never been completely vegan but was a vegetarian for almost five years and I used some rice protein powders during that time. They seemed to mix a lot easier and not have that serious "whang" after taste. I think very highly of Chris Carmichael's cycling plans too. They are doable for whatever level you want to train to achieve. How cool would it be if members of the Planet that love to cycle all trained and did a century TOGETHER??? Here's the link,hope it helps!http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6816


I'd be game for a century. Where are you again?

I'm going to finish the vega for now and maybe try the plain version. The reason why is that it's the only raw vegan product out there that I know and it includes a whole whack of nutrients in it, like B12, that I can use. I'm trying to stick to less processed foods and more whole foods where possible.

[EnderD_503]

Knee continues to improve as far as the weight it can handle without feeling like the side of my knee is going to tear open and spurt firey lava lol. Did leg day yesterday instead of Wednesday since Wednesday was crazy and could only fit in a quick grip/forearm workout.

Managed 10 reps at 175 lbs on the leg extension(plan to hit 190/205 next week if the acursed knee continues to improve) with only slight discomfort (weird few seconds post-workout when I was walking and suddenly had an intense shooting pain on the inside of my knee, but it quickly disappeared...don't know what that was about), 390 on the leg press with little discomfort (wide stance to try to hit the inner quad more), 210 deadlift with no discomfort (but the right quad around the knee seemed to fatigue very quickly) and can definitely safely increase that one a fair bit next week.

Jumping lunges were a no-go past 6 reps since had sudden feeling of having hyperextended the right knee, which did not feel fun. However, I did do my lunges fairly late in the workout (I usually do them first or second), so probably due to the right leg being easily fatigued in comparison to the left. Did backward lunges instead. Finished off with calf raises at 290. I feel like my numbers are all out of wack because of this, and I can't wait for them to get back into balance. Hip/hamstring flexibility still = fail.

Either way, this week really continued to increase my confidence that I'll be able to return to full lower body strength by X-mas, therefore, Ender = a happy boy :D Thus ends the shitty knee report lol

[shadows papa]

"I'd be game for a century. Where are you again?"

Hey Linus, I just now saw your reply, I haven't been in this thread for a while. I'm in Tennessee. I'd be all for doing a century mid to late spring of 2011. If we can't do it together you can pick one there,I'll pick one here and we can keep each other apprised of our training progress. I don't do serious structured training, I just follow the training plan of the great Eddy Merckx..."RIDE LOTS". I so miss doing a lot of road cycling and would love to have a reason to do more, especially when the weather turns warmer again. Right now I am just riding when I can (usually on my mountain bike) and I did my first cyclocross race and will do another in two weeks...so that helps!

[lipstixgal]

I have a gym membership but don't go. I should go and work on the machines but don't no motivation whatsoever!! I need help..

[EnderD_503]

Sometimes the routine is the only thing that saves you from lack of motivation. Put together a routine for yourself and follow it. If you need extra motivation in dragging yourself to the gym it'd be a good idea to talk to a friend who's an avid gym-goer and ask them to be your workout buddy. That way they can hold you accountable if you are tempted to fall off the wagon. Or if you've got the resources, get yourself a personal trainer. With set appointments/routine it's harder to to give in to the lack of motivation.

Personally I find that motivational quotes, videos etc. really help me get past the occasional lag in motivation. Find something that motivates you and go with it.

I have a gym membership but don't go. I should go and work on the machines but don't no motivation whatsoever!! I need help..

[SelfMadeMan]

I have a gym membership but don't go. I should go and work on the machines but don't no motivation whatsoever!! I need help..

I agree with Ender, see if you have a friend or possibly family member who would be your workout partner... check into your club's personal training options. Load the MP3 player of your choice with music you love that gets you pumped up - that always helps me get motivated. Also, if you picture yourself looking the way you want to at whatever your goal is, and keep that mental image in your mind as you work out, it will feel good knowing you are on the road to your goal. And if all else fails, I'm sure plenty of us here would be happy to be your cheerleader! You can do it!

[lipstixgal]

Yes I do workout now water aerobics to start until I lose some of this weight then onto the machines and weights next thanks for all your support those with encouragement. I really like the way I feel so far..

[SelfMadeMan]

Yes I do workout now water aerobics to start until I lose some of this weight then onto the machines and weights next thanks for all your support those with encouragement. I really like the way I feel so far..

Awesome! Kudos to you! Sounds like you found your motivation, and once you start noticing the weight loss you're working so hard to achieve, THAT will be all the motivation you need :-)

[lipstixgal]

Awesome! Kudos to you! Sounds like you found your motivation, and once you start noticing the weight loss you're working so hard to achieve, THAT will be all the motivation you need :-)

OH yes and much more energy it was hard at first but now I like it and I'm sleeping a lot less too was up early today!!

[drsassypants]

Checking back in to say Heeeeeey!

I'm currently doing a four run trail race challenge (6 miles -done-, 8 miles -Saturday-, 10 miles & 13.1 miles). After that, I plan to do a second half marathon, visit Austin (possibly unrelated, but still exciting), and then do three marathons before the end of the year.

I might die.

In preparing for my trip, I was researching the gyms in Austin that are affiliates of mine. I noticed something strange. My gyms offer tanning to go with your workouts. The Austin gyms offer massage! I think we're doing something wrong. Is tanning or massage offered in anyone else's gyms? Is one more common than the other?

OKbye!

[Gemme]

Checking back in to say Heeeeeey!

I'm currently doing a four run trail race challenge (6 miles -done-, 8 miles -Saturday-, 10 miles & 13.1 miles). After that, I plan to do a second half marathon, visit Austin (possibly unrelated, but still exciting), and then do three marathons before the end of the year.

I might die.

In preparing for my trip, I was researching the gyms in Austin that are affiliates of mine. I noticed something strange. My gyms offer tanning to go with your workouts. The Austin gyms offer massage! I think we're doing something wrong. Is tanning or massage offered in anyone else's gyms? Is one more common than the other?

OKbye!

We have tanning and massage chairs at our gym, but not actual massages. I think I need to go to THAT gym. :blink:

[Diavolo]

My gym has tanning, which is pretty typical. Some gyms have salons that rent space and run their own business. Mine used to have a chiropractor. Now we have those big hair dryers. God only knows what they do in there.

[Rockinonahigh]

I did a max workout today,boy am I sore,but it was worth it even tho my body feels like limp noodles.

[Linus]

Sigh.. I've shelved my bicycling training for now due to a severe back issue. Hopefully in a couple of weeks the chiropractor will give me a green light to start training again. I'm hoping to do a century to San Diego in May. K and I also looking at going to a beginner's Yoga class in a week or so. And, I'm hoping to finally get P90X back into the swing of things (mostly chess, shoulders, abs, cardio).

[Rockinonahigh]

I bought myself a stair steper for christmas,u bet its great for the legs..hips..butt and lower back.They are highly recomended just be ready to be sore big time.

[DapperButch]

Hi, folks!

I am in the market for a new elliptical.

I am looking at either the Livestrong 10.0 or the Sole E25 (possible 35).

I can't decide which "feel" I like better when I have tried them in the stores.

The 10.0 has a slightly heavier flywheel and maybe 2 more programs, so they are comparable.

Price is the same.

What I like about the Livestrong is the Q-factor is 0, while the Q-factor of the Sole is 2. For those that don't know, this means that the pedals are closer together on the Livestrong, which they say is more similar to the natural way we walk. I believe that most ellipticals have a 2 on the Q-factor. I have never used an elliptical before, so I don't know which would be more comfortable/if this is an issue for users.

Questions:

1) Has anyone ever used either of these machines?

2) Has anyone ever felt like the pedals should be closer together (assuming most machines are not at a 0 in Q-factor (whatever that stands for?) when using an elliptical?

I am going to cross post this on the healthy weight loss b/c I think that there are elliptical users there. I am assuming this is ok, Admin (Linus?), as it is not a discussion topic.

Also...sorry one more question. When at the store I was in running shoes. I kind of felt like my feet were sliding forward on all machines. I am wondering if this is common and also if people use cross trainers (remember those?), instead of running shoes due to this problem (since running shoes have a bit of a heel). I am planning on going back with a pair of cross trainers on my feet.

Thanks in advance for your thoughts.

ETA: I am off to work, so will check back later.

[Incubus]

Bad luck Linus, I hope you're onboard your wheels again soon.

After taking most of the winter off any significant cycling, except the journey to and from college I had my first ride of over 2miles yesterday. It was just a short 4-5 mile hop from home to the next 'village' along Cycle Route 62 and it felt good to give my legs a blast. My poor damaged lungs however have really lost the respiratory condition I'd built up last summer/autumn and they really struggled up the inclines, as expected especially as it was windy which is one of my asthma triggers.

I was gratified that my legs hadn't lost all of last years cycling condition. I paid particular attention to good form as I've discovered that my dominant left leg is causing me problems with twisting on my unicycle and I'm determined to start correcting this by being aware of it on the b*cycle.

I need to motivate myself to get out on a regular basis now that spring is just around the corner and stop this creeping 1lb a week weight gain - I've been pretty much 100lbs all my adult life, now I am 125lbs (yes I know for most folks this is not a big number but for me it is.)

[Diavolo]

Linus,

Many back problems on a bicycle are due to a bad fit. Have a professional fit your bike to you and you should be much happier

[Gemme]

Hi, folks!

I am in the market for a new elliptical.

I am looking at either the Livestrong 10.0 or the Sole E25 (possible 35).

I can't decide which "feel" I like better when I have tried them in the stores.

The 10.0 has a slightly heavier flywheel and maybe 2 more programs, so they are comparable.

Price is the same.

What I like about the Livestrong is the Q-factor is 0, while the Q-factor of the Sole is 2. For those that don't know, this means that the pedals are closer together on the Livestrong, which they say is more similar to the natural way we walk. I believe that most ellipticals have a 2 on the Q-factor. I have never used an elliptical before, so I don't know which would be more comfortable/if this is an issue for users.

Questions:

1) Has anyone ever used either of these machines?

2) Has anyone ever felt like the pedals should be closer together (assuming most machines are not at a 0 in Q-factor (whatever that stands for?) when using an elliptical?

I am going to cross post this on the healthy weight loss b/c I think that there are elliptical users there. I am assuming this is ok, Admin (Linus?), as it is not a discussion topic.

Also...sorry one more question. When at the store I was in running shoes. I kind of felt like my feet were sliding forward on all machines. I am wondering if this is common and also if people use cross trainers (remember those?), instead of running shoes due to this problem (since running shoes have a bit of a heel). I am planning on going back with a pair of cross trainers on my feet.

Thanks in advance for your thoughts.

ETA: I am off to work, so will check back later.

1. I have used a variety of ellipticals but I cannot say for certain if either of those were one of the ones I've tried.

2. I've never had a conscious thought of 'Oh, I wish these pedals were closer to together!', no. Have some been more comfy than others, of course. My issues stem less with the pedals and more with the arms, as my arms are very short and most machines are built for the average to above average heighted person, who usually has average to longer than average arms and I tend to pull on my back and shoulders in uncomfortable ways trying to work on those types of machines.

3. Yes, you will slide forward while using the machines. I found that some of them did it less and that the sliding that did occur was more gradual, but it will happen. Sometimes I let it go. Sometimes I adjusted my step when I noticed my feet sliding. Sometimes I wedged a hand towel or cloth in the toe of each pedal/shoe on the elliptical.

Try to remember to work the machines standing straight and not hunched over. The pull should be at your hips and not your knees.

[socialjustice_fsu]

Hi, folks!

I am in the market for a new elliptical.

I am looking at either the Livestrong 10.0 or the Sole E25 (possible 35).

I can't decide which "feel" I like better when I have tried them in the stores.

The 10.0 has a slightly heavier flywheel and maybe 2 more programs, so they are comparable.

Price is the same.

What I like about the Livestrong is the Q-factor is 0, while the Q-factor of the Sole is 2. For those that don't know, this means that the pedals are closer together on the Livestrong, which they say is more similar to the natural way we walk. I believe that most ellipticals have a 2 on the Q-factor. I have never used an elliptical before, so I don't know which would be more comfortable/if this is an issue for users.

Questions:

1) Has anyone ever used either of these machines?

2) Has anyone ever felt like the pedals should be closer together (assuming most machines are not at a 0 in Q-factor (whatever that stands for?) when using an elliptical?

I am going to cross post this on the healthy weight loss b/c I think that there are elliptical users there. I am assuming this is ok, Admin (Linus?), as it is not a discussion topic.

Also...sorry one more question. When at the store I was in running shoes. I kind of felt like my feet were sliding forward on all machines. I am wondering if this is common and also if people use cross trainers (remember those?), instead of running shoes due to this problem (since running shoes have a bit of a heel). I am planning on going back with a pair of cross trainers on my feet.

Thanks in advance for your thoughts.

ETA: I am off to work, so will check back later.

I have used both types of elliptical machines. I prefer the Livestrong due to the 0 Q-factor. I do find it as a closer resemblence to my natural stride. When I do consecutive sprints that is really when I can tell a difference. My personal trainer had encouraged me to try both at his gym and I always go back to the Livestrong. And, I trust my trainer. I don't let anyone else torture me for their own pleasure but him.

Yes, I think the feeling of the foot sliding forward is somewhat normal. If you feel a lot of movement then something is up. Have someone spot check your posture...don't hunch forward like Gemme said. I wear a cross-training shoe (Saucony) for my entire work out. Their insole works well for me. They have a patented ComfortStride Sockliner that I have grown to really like. They cost a fortune but it is a worthwhile investment.

Keep us posted about what elliptical you purchase. It is so good to hear other folks taking care of themselves. At 52 I never thought I could do the things I do because I work my ass off in a gym and sweat like an ox and look like hell when I head home. But I would not have it any other way.

Best of luck to you!!

[DapperButch]

Gemme and socialjustice fsu,

Thank you both so much for taking the time to respond. Both of your posts were very, very helpful. I did not get back to the store this weekend as planned, as other things came up.

I am going to go either tomorrow night or over this weekend and do like 10 minutes on each (don't really care I am in a store and people may find it strange). I don't know if that will give me tons of info. (?), but I suspect that it will give me some.

I think I will be going with the Livestrong, but want to make sure.

It is a costly investment, so again, I appreciate your thoughts and advice. :)

[drsassypants]

Sooo.... Who wants to tell me that my fancy new pubic bone pain is no big deal & I should just RICE it?

Follow up question: who wants to help me figure out how to elevate my pubic bone?

[Gemme]

Sooo.... Who wants to tell me that my fancy new pubic bone pain is no big deal & I should just RICE it?

Follow up question: who wants to help me figure out how to elevate my pubic bone?

I can't tell you how to elevate it but HOW did you hurt it?

[drsassypants]

I can't tell you how to elevate it but HOW did you hurt it?

My best guess is running: two long runs in one weekend with the added bonus of same route & direction. No sharing of the wear between sides. And then I felt fine, so I hit a group strength training class the next day, lots of squats & lunges.

I has an ouch.

[Gemme]

My best guess is running: two long runs in one weekend with the added bonus of same route & direction. No sharing of the wear between sides. And then I felt fine, so I hit a group strength training class the next day, lots of squats & lunges.

I has an ouch.

Yep, that would do it.

Stuff some pillows under you and slap an ice pack on top. That's probably the best you're going to do. You HAVE to let your body rest though. If you don't, you'll compound the injury.

[Rockinonahigh]

I havent had the time to work out since I got the promo at work.I hit the floor running and it dosent stop till I get off.Ive been wearing my prdometer at work so ive tracked over a mile a day with me going from oneend of the place to the other so many times or puting away supplys in the store room,with all the bending,squating,reaching and what have you I get a pretty good workout at work.Besides my tail bone hurts,it goes down my left leg so the whole thing is on fire.So I rest it as much as I can,wish it wasnt this way buit it is.

[socialjustice_fsu]

I have been working out for a while now. I alternate cardio and strength training. The last few days I feel a nagging pain in my lower right side of my back. From time to time the pain shoots all the way down the back of my leg even into the ankle. I swear it takes my breath away - in the not sensual way - and I feel like I have to almost stop in my tracks to regain some sort of composure. I have researched the sciatic nerve and I wonder if I have done something to cause some inflammation. I have been taking 800 mgs of ibuprofin x2 q d. Not much relief. Then I start thinking about my ovaries and ovarian cancer (paranoid to the nth degree). The pain radiates to that right ovary or so it seems. Any suggestions? Is this something I need to look to a chiropractor for intervention...acupuncture...massage...rest...acti vity? Never had this before and I don't want to slow my progress in my training due to something that simply might just disappear??

[PumaJ]

I feel a nagging pain in my lower right side of my back. From time to time the pain shoots all the way down the back of my leg even into the ankle.

Yikes, Socialjustice! I feel for you, having had such pain myself at one time. Very yucky and far from fun:-(

I'm not a nurse practitioner or doctor, so I can't diagnose, and wouldn't do so online if I could diagnose. But, as a nurse, I can offer you some ideas about what might be going on, and suggestions about what to do.

From your description it does sound like you have Sciatica (http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001706/). It is possible that the cause of your pain is something else, but your description is a classic description of the pain associated with Sciatica.

Who knows why you have this going on exactly? Maybe you moved in a slightly different way during a recent workout, or maybe the irritation has been building over the whole time you've been working out and is only just now bothering you. Some people develop sciatica because they stand for long periods of time, some because the sit for long periods of time and tend to lean on one buttocks more than the other. Its highly unlikely that the pain is the result of something like ovarian cancer, though.

You can try self care at home (http://www.mayoclinic.com/health/sciatica/DS00516/DSECTION=lifestyle-and-home-remedies), first, to see if that helps, before seeking medical care. I do suggest that if self care at home isn't helpful, you do seek medical care before seeking chiropractic care, relief via acupuncture, or massage therapy. I suggest that as the first choice only because it is important to find out what is the root of the pain before treatment beyond self care is begun. Allopathic medicine has some valid treatment approaches to Sciatica depending on the cause. It might be that chiropractic, acupuncture or massage is the best way to go, but I think getting an accurate diagnosis of the problem is the best place to start.

Hope this is helpful :goodluck:

[PumaJ]

About a year ago I decided I needed to make some major changes to improve my overall health. I'd gotten very overweight, actually quite obese, after I quit smoking several years ago and started eating too much as a result. The eating too much was the first thing to go. Kicked that bad habit right to the curb, I did:-) The next step was increasing my physical activity level.

I absolutely abhor anything that has workout or exercise program in the title. In fact I rebel and run the other way. However, I do like to move, I especially love to dance. Not any formal type of dancing. Just the type of dancing I've always done at parties or clubs. So, I decided to dance, everyday. When I was talking aobut this with a young gay guy friend, he offered to send me links to the top 40 pop music vids on YouTube that had the best beats for dancing. He did tell me not to pay attention to the lyrics because some of them are very boldly sexual and in some there is a lot of swearing. He was totally right about that, but I don't care. I don't care because the beat of the music absolutely propels me out of my chair and gets my whole body moving:-)

I dance everyday, now, for at least a half an hour. My fave artists have become the Black Eyed Peas, Rhianna, Lady Gaga, Pink and Jessie J. There are others I like, but those are my faves.

:blueheels:

[Morgan]

Trying to make healthy choices is so difficult....whether emotional, spiritial or physical. I have noticed however, when I start with the physical, the emotional and spirital seem to fall into place. My body and mind is no longer young, I will be 51 in a few days and had really let myself go, I had stopped caring about myself and it was starting to catch up to me. Do I think I am strong, yes, but not as strong as I once was. It is hard to admit my weaknesses, especially I believe as a butch, I do not like to admit there are certain things I cannot do. Like playing softball, or tag football, because I am afraid I will injure myself....I have a torn maniscuss (old knee injury), something I can live with until I get insurance. I also have bi-lateral carpal tunnel (numbness and limited use of my wrists and hands) , also something I can live with...I just cannot do repetitive motion with my hands for long periods of time, it is embarassing for me to admit this.

So now that I will be 51 soon, I want to be healthy and as strong as I possibly can. I have started going to the gym, doing cardio and lifting....I am starting to feel better and as well as the workouts, I am trying to make better choices in my diet. I am not a very good cook, I will be the first to admit this, but I am eating lower carbs, calories and fat....I have a very sensitive digestive system and know what I can eat and cannot eat. I have lost over 40 pounds in a year and a half and continue to build up my body. I do smoke cigarettes and drink lots of coffee, that will be my next goal, but for now I take it one day at a time.

I am looking forward to what this year will bring and now that I have found my home on the Planet, I will continue to read and see what others are doing to feel better for themselves, I know this will help give me the inspiration to feel better for myself. You are a great bunch on here and I thank you for posting from your heart....please feel free to stop by anytime.

Hugs
Morgan

[foxyshaman]

I used to have a SERIOUS aversion to sweating. Then I decided that was just not helpful.

I now love working out and if I am not sweating quickly I wonder why I am not working hard!! I workout five days a week. Mon and thurs are Zumba. If you have never tried it, you may just like it. Fantastic cardio and oh my gosh do I sweat. Tuesday I circuit train for 45 minutes, I don't like the instructor, but I do like the workout; and he changes it up every week. I have no idea what I am in for today. Some Tuesdays and Thursdays, depending on whether I have patients, I will take a yoga class either at 6:30 or 8.

Wednesdays are my favorite. I take a weight lifting class for an hour and then have an hour off then do gay yoga for an hour and a half.

Fridays are yoga nights.

Saturdays are usually when I go hiking. I don't consider that exercise, more like mental/spiritual maintenace.

If I don't have patients on Sundays I go to the morning Zumba class by my house.

I am very fortunate to get off work at 4:45, walk three blocks and get to the gym in time for the 5 pm classes.

I have to do cardio. I think that is what has contributed the most to my weight loss. I have always loved lifting weights. I am not really strong, but I can really feel a difference in the last year. I have a Ganesha tattoo on my right arm, my goal is to have enough tricep and bicep mass to make him dance!! :D

[Metro]

just renewed my gym membership. :weightlifter: in summer months i find it a lot easier to stay in shape when i cross-train i.e. speed walk daily then add cycling 2x week plus shooting some hoops :basketball: for good measure.

am soooo glad winter is over!

[tazz]

Love this thread!!!

i'm in the midst of my "break" from rigorous weight training/dieting... for a month.

as i approach my 3rd week i'm feeling like i should hit the cardio more. why? i know that i've gained a little bit of weight... not by much... however... when you have lost a bunch of weight (25 lbs.) in 4 months.. and are prepping for a competition/show... you want to keep as lean as humanly possible. plus, it's harder to lose the body fat when you get down to the low numbers (i.e. 15% body fat going down to 9% or even 7%)

i read what is written and i applaud each and every one of you for your determination and perseverance.

working out is enjoyable, yet hard on the body.

and i don't care who you talk to about how many hours you spend at the gym, because 95% of what you eat affects your body.
you can be a power lifter and be overweight due to poor management of caloric intake. too much fat, sugar, and/or carbs can and will affect your weight no matter how much cardio, classes, weight lifting you do.

so congratulations for your hard work and results that are paying off!!

make this year your Best year yet!! :D

[foxyshaman]

Love this thread!!!

and be overweight due to poor management of caloric intake. too much fat, sugar, and/or carbs can and will affect your weight no matter how much cardio, classes, weight lifting you do.

so congratulations for your hard work and results that are paying off!!

make this year your Best year yet!! :D

That is so true. Carbs are deadly to my metabolism. It took me a bit to figure out why I could not break the plateau I was sitting at. I had to eliminate my supper carbs and stick to a raw meal with some sort of protein; such as an egg or a small amount of tuna. Once I did that... voila plateau gone. If I am feeling a bit like munching I will generally eat a piece of fruit or steam some veges. My body reacts very quickly and strongly to sugar, so I have had a natural aversion to it for a long time. Thankfully.

[Dominique]

you can be a power lifter and be overweight due to poor management of caloric intake. too much fat, sugar, and/or carbs can and will affect your weight no matter how much cardio, classes, weight lifting you do.


I cut and pasted the following from the American Heart Associations' Dash diet. Never eliminate fat, sugar or carbs from your diet. Learn the good from the bad, and stay away from the bad.


Good Carbs, Bad Carbs: Why Carbohydrates Matter to You

The right type of carbohydrates can boost your health!
By Elaine Magee, MPH, RD (http://www.webmd.com/elaine-magee)




What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread?
Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?


All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables).


Carbohydrates: Good or Bad?

In the past five years the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food in fad diets. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease.
So which is it? Are carbs good or bad? The short answer is that they are both.
Fortunately, it’s easy separate the good from the bad.


We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.

[foxyshaman]

Cutting out dinner carbs worked. I am officially the lightest I have been in 15 years!! I am super fucking pumped!!

So, tonite is Zumba, and you can bet I will be smiling broadly as the sweat drips into my eyes!!

:happyjump:

[Morgan]

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

[kannon]

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

Stand up straight and hold a dumbbell (weight depends on you and the amount of reps you want to do) in each hand, arms straight against your sides then bend over at your waist and move from side to side. Good exercise for your obliques. Of course you can also bend and straighten up in front to help your lower back.

[Gemme]

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

I'm not sure how you're doing your leg lifts, but I like these. They hurt but they produce results.

Do you have a bench or something that you have room to lay on and have your legs hang over? If so, do that and get your tush to the edge of it. I would suggest working each leg individually so you can't cheat, either consciously or subconsciously. Start at neutral, with your leg straight out and then lift up, back to neutral, bring down. You can also do sets that break it up, so you would start at neutral and bring you leg up then back to neutral and continue on. Once you've done that set, start at neutral then bring your leg down. I find that I cheat less if I split it up so I'm not doing it all at once.

The more room you have to push your legs down, the more muscles you'll engage. Watch your form and your back, though.

[EnderD_503]

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

Ab/core specific: Russian twists, roll-outs (can do it with a barbell if you don't have a roller), reverse crunches on swiss ball

Fn84jp-2oJQ

Ultimately any exercise will properly work the abs as long as you keep them engaged. Full body exercises like deadlifts (if you learn them properly) will strengthen your entire core better than anything.

[sylvie]

i am SO happy to see this thread moving again.
i always got so much motivation exercisewise from this thread..

i'm actually heading out for a walk/run, but i'll be back i'm sure!
Just wanted to come celebrate that this thread is moving again!

[sylvie]

Been working on a training to run program..
i've always wanted to run a marathon..
This week, i finally got serious about applying myself..
So i've been reading through the book, and taking my first steps this week.
doing 30 mins of run for a minute and walk for a minute.. (calls for 20 mins) but i was already used to 30, so starting there..
The program starts from walking, of course but i've been doing that for almost a year now which is how i lose the weight i have so far.

Friday, i did the 30 mins on a treadmill, but yesterday i did it outdoors, around the lake.. Pretty fantastic to finally not worry about how i look doing it, as i would always worry what others thought of me.. Now i just get out there and do my best... i stopped a few times to breathe, and it feels so much harder doing it outside, not as consistent i guess, since on pave and hills and turns and obstacles, etc.. But the fresh air feels great..

So now i am about to head out and run around the lake again.. Then tomorrow, ill do it on a treadmill at the gym, i want to get used to both.. Next week, i will work on developing a specific program with weights & various exercises for strength and toning too..

This is all quite exciting..

[Morgan]

3 weeks at the gym and my body is feeling so much better...I am standing taller, my core muscles are reshaping and getting stronger, my arms are getting larger and harder (yippee), my endurance is coming back (20-30 minute cardio daily), the machines at the gym are awesome....I look forward to going to the gym at least 5 to 6 times a week. Thanks everyone for the tips on the abs.
I saw a woman yesterday who had a tremendous body, I went over to her and asked her how she got her core so strong, lol. She told me that she would lift and do her sets on one part of her body and then the next one would be her abs, then she would work another part of her body and then go back to her abs, so every other exercise was a workout for her abs, I can do this.....

[Scuba]

Hi folks!! Glad to see this thread. Am working diligently on getting back in shape. I quit smoking a little over a year and a half ago. I have been lenient with myself and my workouts since, after all, not smoking in its own right is healthy. This leniency added an additional 20 lbs to my 5'6" frame and I started to feel crappy again.

Anyway, I work out at least 3 times a week and make a point to spend another 2 days getting outside exercise (skiing for example). It's hard work and there are days I'm just not in the mood.

Lots of folks have talked about ABS. Here is what I've discovered. Crunches (not situps per se), Yoga, Thai Chi, and the ball. Anything that requires you to lift your legs or knees will work as well. I do a great kick-boxing routine that not only works the heck out of my ABS but also gives me a good, all around work out.

I don't know about some of you, but for me, going to the gym, doing a treadmill for an hour and running around doing the machines is a bit boring. I like to be engaged, have structure and a person to motivate me. Classes work very well for me.

I mentioned in another thread that I have an XBOX and the Kinect. For those of you who are to shy or self conscious or just don't like gyms this might work well for you. There is a great game out there called Your Fitness 2012. You answer a few questions about your lifestyle and it tailors a program to suite you. You get great health tips, calories burned, a progress chart and fun activities that will keep you engaged for hours. The the game will tell you if you are doing an exercise properly and you get an on screen instructor to work along with you. The XBOX together with the Kinect starts at 299. The game is 50 bucks. I love it and use it several times a week.

Thank to EndrD for posting that ball video. I use one (suggested by my chiropractor) and it works well.

[Morgan]

I have been going to the gym everyday for a month. I have been making better choices on my eating and I am feeling so much better. Today one of the personal trainers at the gym spoke to me and told me that she had been watching my transformation. She said she noticed I was looking better, lost body fat and looking toner. That made me feel so good, I am walking taller than I have in a long time. I may not always enjoy getting off my butt and going to the gym, but I like the way I feel. Now I may have a temporary personal trainer to help me do this right....

[Talon]

I had a question...can someone give me some ideas for getting a good workout on the water besides swimming? I'm always at the beach as soon as the weather warms up, and would like some ideas for utilizing that time in creative ways.
Thanks.

[Metro]

I had a question...can someone give me some ideas for getting a good workout on the water besides swimming? I'm always at the beach as soon as the weather warms up, and would like some ideas for utilizing that time in creative ways.
Thanks.

Windsurfing is a tremendous workout and a lot of fun!

[Rockinonahigh]

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....


Hi Morgan.I'm going thrue rehab to strengthen my core because of a back injury,they are killing me to do some exersises but they are shure working.One is tp lay on the floorwith a really big beach type ball,put your feet up onthe ball and roll it down to your knees..curl your tail bone up and raise your hips then hold for as long as you can I do it for 15 seconds and it feels like for ever...and tightenup your abs when you to this.another is lay in the floor again,skide your feet under your knees,lay your arms dowh youe sides plams dowh then tighten the abs and lilft yout butt and hold for ten seconds...beleave me you will feel it.

[Passionaria]

Trying to keep up my regime, there is a certain Ms Vickie's bathing suit I want to wear in a few months. I like water aerobics mostly because the water soothes me. I am about to have a cutting up my old bathing suit ritual I may make it official and call it the de-con-suit-sion letting go of the old lady blues.

[sylvie]

i can't even remember the last time i wore a bathing suit..
probably in my teenage years, maybe.. (that's sad)
But definitely a goal of mine, to have the confidence to wear a bathing suit, or a two piece bathing suit..

Today, i was talking about looking for a personal trainer.. my boss is a bodybuilder and another guy i work with also is.. And my boss was once a personal trainer so thought hmm, maybe he would know.. He offered to actually help me lose the last of my weight by developing a plan with me, himself.. He is going away for a month but once he is back, i'm much looking forward to this.. Also taking my co-worker up on his offer as well, he wasn't a personal trainer but i know he can offer me some things that will help me until my boss is back.

<---- happy, HAPPY girl..
i've lost 98 lbs so far, and am at 217 lbs.. Now i find i am losing more slowly, which is okay but.. i need to start toning areas, especially my arms.. loose skin is bothering me, a LOT.

[sylvie]

must.get.off.my.ass!

Seriously - could i be anymore unmotivated?
It's time for me to start pushing myself, i think..
Finding out there is no fairy who will drop off a pretty box full of motivation tied with a big ribbon on my front doorstep!

No fair... lol
Time to work on a program and get myself at it.. i miss the positive mind that comes with a kickass workout, especially after walking & hiking out in the fresh air..

Let's see:
Gym Membership: CHECK
Elliptical, treadmill, weights & gear at home: CHECK
Lake not even 5 mins away with beautiful trails: CHECK
Good sneakers: CHECK
Workout Buddies: CHECK
Ability to workout alone: CHECK

Excuses: CHECK
i've plenty of them - so time to scratch that one off and get my butt in gear again..

<----- girl who has GOT to get moving!

[foxyshaman]

must.get.off.my.ass!

Seriously - could i be anymore unmotivated?
It's time for me to start pushing myself, i think..
Finding out there is no fairy who will drop off a pretty box full of motivation tied with a big ribbon on my front doorstep!

No fair... lol
Time to work on a program and get myself at it.. i miss the positive mind that comes with a kickass workout, especially after walking & hiking out in the fresh air..

Let's see:
Gym Membership: CHECK
Elliptical, treadmill, weights & gear at home: CHECK
Lake not even 5 mins away with beautiful trails: CHECK
Good sneakers: CHECK
Workout Buddies: CHECK
Ability to workout alone: CHECK

Excuses: CHECK
i've plenty of them - so time to scratch that one off and get my butt in gear again..

<----- girl who has GOT to get moving!


It can be super hard to keep motivated. I can go off the rails at times too. I know you are sitting squarely in the procrastinate camp. While, I am not there personally to cheer you on, I am here electronically to cheer you on.

When I go through stages of not "doin what I need to do" I go back to the basics to try to nail that freaking issue that I am not looking at that wants me to fail. The Saboteur is alive and well in all of us. Sometimes I just need to sit quietly, ask to speak to it and try to figure it all out. If that does not work I go back to the CBT charts and start from square one. I don't always know that I am triggered. Or what is my trigger. Once I find out WHY I am dancing with The Saboteur, I can usually get off the dance floor.

Detectives. We are detectives!!!

I am in your corner cheering you on Sylvie!!!

[chefhmboyrd]

Uncle Daddy Boot Camp is in full effect.......
Ging and I got out to the gym this am at 5:30am (ugh)
but have to move more, eat less.
no specific goals for me, except keep the beef lean.........:cigar2:

[Jess]

I started a new regime of exercise this morning. It involves working on the core. It doesn't make me happy to realize that I have not paid attention to essential parts of my body for way too long. It amazes me that the floor is much harder than I remember it being.. ~curiouser and curiouser~

Glad to see this bumped. It's a good time for me to focus on me.

Thanks!

[Morgan]

I have been going to the gym almost every day for two months now and eating healthier. I am finally starting to see some really postitive results with my muscle tone, strength, endurance and mass. I do get frustrated about the time it is taking, but I know everday I will see impovement. My goal is to continually maintain a good exercise program because if I stop, I will be back to square one and I do not want to be there again. I am in better shape now at 51 than I have ever been, and that makes me feel really great.

[Rockinonahigh]

Today I got my gym membership with Elament Fitness done so I can use the sliver sneakers program I get with my Humamma Glod membrship(its free).While I was there I got a showing of the place and all it has,its pretty standard.What it dose have I dadnt herd of before is a Infrared Sauna..It says it can burn up to 600calories in 30 minits,detoxifies,helpes skinproblems,reduces stress and helps with sleep,lowers your bp,reduces arthritis pain...reduces cellelite.It sounds like a snake oil sale even tho if it did even some of what they say it can it may be worth it.Comments are welcome and appresheated.

[Sachita]

I started a new regime of exercise this morning. It involves working on the core. It doesn't make me happy to realize that I have not paid attention to essential parts of my body for way too long. It amazes me that the floor is much harder than I remember it being.. ~curiouser and curiouser~

Glad to see this bumped. It's a good time for me to focus on me.

Thanks!

Hey neighbor I just got a Cannondale from my niece. My old bike just needs tuned but is a nice beach type bike. I've been looking for someone to ride some of those trails.

I get in great shape during summer because I'm gardening, working outside, kayaking and eating fresh from the garden. Everyday I fill two gallon water buckets for the dogs and lift them. lol I also started back juicing and to be honest it will transform you!

[Jess]

uh huh.. you and that skeery juice... lmao.. I have a bike and will put some brake pads on it and clean the chain etc ( it's on my list to do anyway!) and we can attempt to ride some trails if you want. There are some good ones around :)

Talk to you soon :) :bunchflowers:

[sylvie]

i just finished packing my gym bag...
i have an appointment at my daughter's school at 830, and then i am heading to meet a friend i work with at his gym..

He's going to walk me through a great arm workout with weights, and a core workout, because those are two areas i need to really focus on along with cardio to lose the rest of this weight and tone loose skin. Especially the arms, i am so self conscious about them after having lost weight. i am very grateful he's willing to do this, when i priced a personal trainer, there is no way i could afford that right now..

wish.me.luck.

[deedarino]

i just finished packing my gym bag...
i have an appointment at my daughter's school at 830, and then i am heading to meet a friend i work with at his gym..

He's going to walk me through a great arm workout with weights, and a core workout, because those are two areas i need to really focus on along with cardio to lose the rest of this weight and tone loose skin. Especially the arms, i am so self conscious about them after having lost weight. i am very grateful he's willing to do this, when i priced a personal trainer, there is no way i could afford that right now..

wish.me.luck.


Any hints on the toning loose skin would be GREATLY appreciated!

[foxyshaman]

i just finished packing my gym bag...
i have an appointment at my daughter's school at 830, and then i am heading to meet a friend i work with at his gym..

He's going to walk me through a great arm workout with weights, and a core workout, because those are two areas i need to really focus on along with cardio to lose the rest of this weight and tone loose skin. Especially the arms, i am so self conscious about them after having lost weight. i am very grateful he's willing to do this, when i priced a personal trainer, there is no way i could afford that right now..

wish.me.luck.


Okay, but only if you need it ~~~~~~ LUCK