Back to the gym

“I'll try it AJ. Thanks”

“Yeah those charts don't account for body type. I have small bones and right now it says I'm underweight for my height. Well we all know that my body fat is way too high. So whatever. Stupid chart...

I need to get to the gym to at least do some upper body stuff again. I can do that!
Hey! Today I can bend my knee at a 90 degree angle and set it flat on the floor while I sit. This is a big improvement for me. *cryinng* But it's been 11 days since the injury. Slow going. : (”

“I am not going by any chart. I just know I weigh 198 now and I can tell I have about about 23 pounds of fat on my body. (I was told that 15 pounds of fat is about the size of a loaf of bread. That's how I am estimating the 23 pounds.) If I get down to 190 or 180 or 185 and I look good and feel good and the fat rolls are gone then I am going to be satsified with that.”

“I know I'm in the ballpark, when all the chicks start smiling at me and giving me the "eye".”

“my trainer helped me with the last 3 reps yesterday...until my arms colapsed (that was too funny) I am a little sore today. yeah..finally!!”

“The idea is to fade on the last reps of the third set. So far my trainer has been able to accomplish that and I have gained lots of muscle as a result.”

“yeah...
I havent lost much weight, but you can tell by the way the clothes fit. and...I finally can see my abs...yeah!! about damn time, took long enough. still a little fat around them, but I'll get rid of it.”

“You all are doing great. I'm 46 but I can usually keep up with any of the 20 somethings on the trail. It's not what you look like, but how you feel. My son had the same problem with the end of his run and his muscles wanting to colapse. It's the lactic acid build up. Try some "Performance" sport drink from Shaklee. This will help prevent this lactic acid build up.”

“How's it work dlawson? What's it got in it?”

“Its a gatordae type product. Although they would argue better. It is less sweet then gatorade. I like it better.

The label is in a PDF file here:

http://www.shaklee.com/pws/library/products/20355_label.pdf”

“I had my podiatrist appt today and he took a look at my knee and gave me some suggestions. Also, RainRunner, who is a physical therapist recommend a little cycling at the gym with no resistance. So I think I'll go tomorrow and do some upper body weight stuff and try a little bit of time on the bike.
My foot is doing great tho. I think a couple of weeks and both the knee and the foot will be ready for a little bit of trail! Yay!”

“Yeah for Pixie!”

“I am back...
SAY IT OVER AND OVER...
I LOVE THE GYM, I LOVE THE GYM...I LVOE THE GYM

AHHHH... I DIDNT' WANNA GO TODAY AT ALL. BUT IT'S OVER WITH NOW”

“Good job Gem! You are so good about getting yourself to the gym!”

“awww pixie...we'll se how long it will last.

LOL I am trying hard, and it is a fun gym. I really love going there, which helps alot.”

“That's good.
I don't like the downtown Seattle gym (close to my current home) so well. I never can get the equipment I need and it's laid out weird. I miss my old gym. : (”

“So I went yesterday. I had to pay for parking! The garage for the 24 Hr isn't open on weekends. So I could only go for an hour because that was how many quarters I had... I don't like that gym. But it looks like they are opening another location that might be better for me. I'm going to check it out.
Anyhoo, I did a little on the cycle (maybe 10 minutes) and the knee didn't like it all that well, so I just went and did weights (back and biceps, all I had time for.) Then I came home and iced the knee. It's ok this morning, I think.”

“then....decided to go to the gym instead, cardio, legs, abs. I like it much better then upper body.

afternoon: walked the puppy for 2 miles. that was it.

pixie, you'll need to find a gym that you like, or it will be just a matter of time until you're finding excuses not to go...

let's hope they will build a better one just for you. heeheehee

take care of that knee.”

“This week, I'll be switching from 2 sets of 12 reps to 3 sets of 10. I do the full body workout. I just added the ab excersize mentioned earlier in this thread with the 10lb medicine ball except I used the 5kg ball. That's three times/week. My twice a week movement class has me walking, running and doing stairs for an hour. By the end of the seven weeks, I should be running. Maybe I should start thinking about running some of those easy/charity marathons. All this hard work, I better be losing some weight! :o)”

“Oh gawd it is sooooo time to get back to it. Work is killing me and the gym is the only defense!”

“Gem, it is part of the reason I've been so flaky. I miss my old location and technically if I don't take the bus, I could stop on the way to or from work. But my knee is getting so much better, I'm going back to taking the bus tomorrow (it's 7 blocks from my door to the bus stop) so I won't be able to go to the old gym location if I do that. *sigh* I'll keep going to the downtown one until the new location opens, but I have a bad feeling it won't be much better. : ( They are building it in another area with no parking. Maybe the layout will be better and the crowds in general will lessen with 2 locations to cover downtown and surrounding neighborhoods. But of course with the new location they are selling more memberships. Ugh.”

“yeah, that can suck. hope you find a good place after your contract is over. My gym is only 5 minutes from me now. It's perfect...or trust me...I would be already slacking.

Before this gym now...I just ran every day and did some free weights at home. I didnt' think it did much good, but it must've done something because I wasn't really THAT sore after my first day at the gym...so maybe...that's something to consider... I don't know.

I know that I need to go to the gym, if I like it or not.

oh yeah...thanks for reminding me that I have to go to the gym in a little bit....”

“oK, I am done teaching for the year so I have lots o time on my hands to workout. I want to lose about 5-10 pounds in a month and get in shape for my big trip this summer. What do yall suggest I do for a workout? I know I want to try and get in an hour of cardio every day, but am a little unsure of how much I should lift. Should I do an hour 3 days a week? More? Less?”

“sunshine, remember that muscle weighs more than fat, so do not get discouraged if weight does not drop much, judge yourself by how you feel after a workout and what your recovery time is after hard exercise.”

“I probably will stick with 24 Hr. Cause I pay so little and I can go to any location in the world. I'm actually not even under contract anymore but I can't beat $18 a month!

I'm sure you were doing great at home Gem. But I've found that my weights at home aren't as effective because I only have 3.33 pounders, 8's and 10's. Where as at the gym it's sort of unlimited.

BTW, I'm pretty sore today. It hurts to straighten my arms. : )”

“dang....I would make sure to increase your cardio a lot...same as weights...never keep it the same. change weight exercises at least twice in that month (completely different exercise, but same muscle groups).

do lots of 21's.

well, that's what I would do.
oh...protein after the workout. (egg whites if you have too)

keep calories under 1200.


pixie...$18 per month is awesome. wish mine woudl be so low.it's a 24 hours gym, but $50.

i didn't have much more weights at home either, i know it sucked. oh and i had the bowflex, but i hardly never used it for anything else but legs.
last edited: 5/23/05 1:45:27 PM”

“embear, start really easy, you can always add as you go. You want to do enough weight to get just to the point of muscle exhaustion (barely can do the movement) That will bulk you up. If you want to just tone up, do lighter weights, more repetitions.
Are you at a gym? Even if you can't afford to do personal training, sometimes the trainers will do a little consultation with you for free.
I really like to follow Body For Life, "high point" technique. It works for my body type. (Always have had trouble building up muscle tone)”

“Gem, what are 21's?”

“Calories under 1200 Gem? That sounds pretty low!
embear, I can send you my calorie spreadsheet if you like. You plug in your current weight, the weight you want to be and how many days until you want to get there and it will give you your calories per day requirement to accoplish it.”

“1200 sounds really drastic to me.
i think you'd be better off eating the same amount but spreading your meals out.
instead of eating 2 or 3 big meals, switch to 5 or 6 even spaced out smaller meals throughout the day.
try to think of missing a meal as cheating!”

“thats great Pixie! My email is ebr25@msn.com. Thanks!”

“it's low, but that's what they told me...to keep it under 1200. I also talked to a nutrionist on base. They said 1200 is fine.

I wouldnt' loose a thing if I would eat more then 1200 cals.

21's are...
Do 7 reps in the lower portion of the exercise, 7 more in the top, and then 7 more in full range.

for biceps:

first 7 : half way up
second 7: half way down
3rd : full motion

for legs:

same exercise but I decrease the weights.
so at first I use 90lbs, then 70lbs, then 50lbs.

50lbs seams easy, but if you do this without rest...you'll feel your muscles big time.

damn, i hope someone else can explain this a little better then me.”

“you all keep forgetting that embear is just as short as me. we don't need as many calories if we only workout 2 hours a day or so...but they...

you'll decide.

o determine your Basal Metabolic Rate:

for women: BMR = 655.1 + (9.56 x weight in kg) + (1.85 x height in cm) - (4.68 x age in years)

for men: BMR = 66.47 + (13.75 x weight in kg) + (5 x height in cm) - (6.76 x age in years)
last edited: 5/23/05 2:13:08 PM”

“1200, but over how many meals gem?

it makes a huge difference.”

“Sacco, curious, how does it make such a difference ?

I would think that spread out there is greater opportunity for absorbtion, eating all at once may result in a humungous dump with some food unprocessed.

Or is it that all at once the body stores more as fat ? Still should not make any difference if your energy expenditure is more than the calories taken in you will lose weight.”

“oh...I have 4 meals. well 3 meals and 1 or 2 snacks. lots of vegetables, lots of tuna, lots of egg white, lots of water.

oh..and joghurt.

one month is going by fast, so I really think she needs to reduce the calories to 1200.
if i remember correctly did embear have problems loosing weight...

Oh, I NEVER skip a meal!! I have kashi ceral for breakfast.[lots of protein]
last edited: 5/23/05 2:17:44 PM”

“That's just a between meal snack.”

“it makes a huge difference with your metabolism manuka

one of the big problems with modern american eating is that we've gone to a very light or no breakfast, medium lunch, and heavey dinner, than for many a late night snack.

this is the exact opposite of how we should consume our calories.

fitting in 5 or 6 meals a day can be a PIA for some schedules, but even with 3 meals, you should try to weight your caloric intake earlier in the day (bigger breakfast and lunch) with a light dinner.”

“perfect example is my sister:
tried to loose weight, didn't eat all day, but ate after work late in the afternoon. She probably had around 1200 calories.

she didn't look hardly at all because her metabolism was all screwed up.”

“gem, the problem with that is while she may lose weight initially she'll probably gain it back - or even more once her body adjusts to her new intake

YO-YO dieting!
last edited: 5/23/05 2:22:06 PM”

“Sacco, thanks for response.

If I understand right, more food earlier in day means you have more energy to use during day, and more likely to exercise and burn off the caloric intake.

Late evening means sedentary after, so cals get stored as fat for later, but next day you tire more easily because energy is not readily available and exercise levels are lower and much harder ??”

“I remember now that 1200 cals is that base/generic, "if you are a woman and want to lose weight" number. So Gem is right. But I'd be real careful doing less than that. My spreadsheet gives cal intake for light, med and heavy activity levels. I like to do a range between 2 cal requirements to fall into. Makes me less neurotic and anal about hitting one number.
But honestly I stopped cal counting. It's so much work! I just try to eat better. I know what I'm supposed to eat and try to do that and not eat crap. Heck just getting in 5-7 servings of vegs/fruits a day leaves no room for crap food! LOL! Too bad I don't follow that very well. : )”

“yep mauka, that's right.




The 7 Habits Of Highly Effective Nutritional Programs


Here's my take on it. I call these principles, "The 7 Habits of Highly Effective Nutritional Programs," a shameless and possibly illegal play on Steven Covey's book, "The 7 Habits of Highly Effective People." (Great book, by the way, you should read it sometime.)

These aren't the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

The Seven Habits:


Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

Eat complete (containing all the essential amino acids), lean protein with each meal.

Eat fruits and/or vegetables with each food meal.

Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

Drink only non-calorie containing beverages, the best choices being water and green tea.

Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I've covered in other articles? The short answer is that if you aren't already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Moreover, many people can achieve the health and the body composition they desire using the 7 habits alone. No kidding! In fact, with some of my clients I spend the first few months just supervising their adherence to these 7 rules — an effective but costly way to learn them.

Of course, if you have specific needs, or if you've reached the 90% threshold, you may need a bit more individualization beyond the 7 habits. If so, give me a shout at jb@johnberardi.com, or search around on this site. ”

“and just to make sure you ain't getting your calories through other things:

http://www.ivillage.co.uk/dietandfitness/alcoholtoolcounter/

heeheehee

that site is actually pretty good:
http://www.ivillage.co.uk/dietandfitness

just now found it, i bet there is an american version somewhere.

and there it is:
http://diet.ivillage.com/?ice=iv,mp,bu,df&iv_arrivalSA=1&iv_cobrandRef=0&iv_arrival_freq=2
last edited: 5/23/05 2:32:29 PM”

“I have a very slow metabolism and I do eat all during the day. I know half my problem is that I just eat too much, but I want to boost my metabolism by lifting weights. I know that I will lose a ton of weight during my 2 1/2 month backpacking trip this summer, but most of that will come back after I live normally again. I just want to get in shape for that and have an easier time in the beginning trips.”

“em, weightlifting will def. increase your metabolism.

if you wann make great progress than don't fear the free weights!

have someone knowledgable teach you how to properly do squats.

no excercise stimulates your CNS (central nervous system) as much, creates more GH (growth hormone) or is as good for your entire body.

anybody that tells you to stay away from them b/c they're dangerous? kick them in the nuts (or boobs i guess) and find someone else who knows what they're talking about.”

“embear, go talk to Min, I am sure he can set you up a good routine. Which reminds me I need to get back myself, haven't been in 3 weeks :(

I have his number at home if you want it”

“My own personal opinion for embear...

I would worry about getting your body strong and flexible enough to withstand a prolonged ammount of strenuous excersize when your overall weight. If you are reducing calories be sure to up your protien intake to help you build that muscle mass you will be wanting. There have been several case studies showing the effectivness of reduced calorie diets with increased protien intake and exersize in losing weight and building muscle mass.

Ann Nutr Metab 2000;44(1):21-9


Effect of a hypocaloric diet, increased protein intake and resistance training
on lean mass gains and fat mass loss in overweight police officers.


Demling RH, DeSanti L.


We compare the effects of a moderate hypocaloric, high-protein diet and
resistance training, using two different protein supplements, versus hypocaloric
diet alone on body compositional changes in overweight police officers. A
randomized, prospective 12-week study was performed comparing the changes in
body composition produced by three different treatment modalities in three study
groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone
(80% of predicted needs). A second group (n = 14) was placed on the hypocaloric
diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a
casein protein hydrolysate. In the third group (n = 14) treatment was identical
to the second, except for the use of a whey protein hydrolysate. We found that
weight loss was approximately 2.5 kg in all three groups. Mean percent body fat
with diet alone decreased from a baseline of 27 +/- 1.8 to 25 +/- 1.3% at 12
weeks. With diet, exercise and casein the decrease was from 26 +/- 1.7 to 18 +/-
1.1% and with diet, exercise and whey protein the decrease was from 27 +/- 1.6
to 23 +/- 1.3%. The mean fat loss was 2. 5 +/- 0.6, 7.0 +/- 2.1 and 4.2 +/- 0.9
kg in the three groups, respectively. Lean mass gains in the three groups did
not change for diet alone, versus gains of 4 +/- 1.4 and 2 +/- 0.7 kg in the
casein and whey groups, respectively. Mean increase in strength for chest,
shoulder and legs was 59 +/- 9% for casein and 29 +/- 9% for whey, a significant
group difference. This significant difference in body composition and strength
is likely due to improved nitrogen retention and overall anticatabolic effects
caused by the peptide components of the casein hydrolysate.
”

“Ewker, isnt he really $$$?”

“em, you got mail,

BTW I thought you were a member of the Club at Westside”