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Fitness Goals and Overall Health III

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Old
08-05-2011, 01:18 PM
  #76
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Originally Posted by Kate08 View Post
Nope. I want to eat pasta. Regular old carb-y white flour based pasta.
I tried the whole wheat stuff once. Yuck.

So it is major portion control time when I eat pasta now.

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08-05-2011, 02:30 PM
  #77
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Originally Posted by thegodfather View Post
Basically he said new research has shown it puts undo stress on the lower back which in turn will cause more damage.

He then told me I was crazy for trying Insanity but he wished me luck and then he told me not to do them on the ball.

He still swears by the plank which I also love doing.
Again, first time I've ever heard this. But, a quick google search confirms there's some merit to his argument.

Quote:
Sit Ups (especially on a ball):

Again, the architecture of the big abdominal muscles dictate that it is not meant for big movements as in a full sit-up on the ball. Further, sit-ups promote an often undesirable flexion of the back (rounding). In fact the National Institute for Occupational Safety and Health (NIOSH) recommends a limit of 3400 newtons of force to keep the back safe. Sit-ups contribute 3413 newtons.
I'll just keep my newtons right at 3400. I've never eaten near that many newtons while doing sit-ups anyway, heh. Like I said earlier, it's all a/b form. You're not supposed to do a traditional "full sit up" on a ball, or anywhere else really. Even the military has finally changed their doctrine in this regard.

This really makes me weary of offering any advice here at all frankly. Simply trying to pass on what I know from my own experience, and what has worked best for me. There's far more advanced exercises I do I'd never suggest to anyone here, especially to any novice. Like weighted sit-ups, I wonder how many newtons those are? Do what you're most comfortable with (i.e. on the floor, legs up on a couch, plank, etc). Basically what ever works best for you.

Now coming from someone w/ a myriad of lower back issues (car accident at age 17 exacerbated later on by hockey, age, etc). Building my core and keeping it strong has saved me from a far, far worse state of existence. My back specialist gave up a long time ago in regard to talking me out of training, etc. If it were up to him, and some other physicians over the years, I'd be sitting on a couch w/ enough gravitational pull to have my own moons by now. While also likely dependant on powerful pain killers. Ab and core work has kept me from that fate. And he gives me no argument whatsoever in that regard. But, of course still thinks I'm out of my mind. I'm very fortunate, I have one outstanding doc. Took a very long time to find, as they don't put grades on those diplomas they have hanging on the walls.

That said, I will offer this advice as someone who has had to train around some issues. Listen to your body, when it hurts or doesn't feel right beyond normal fatigue/muscle soreness, stop. Train something else, and try again another day as your strength increases in other areas, etc.

Best of luck.


Last edited by Neely08: 08-05-2011 at 02:36 PM.
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08-05-2011, 02:32 PM
  #78
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Originally Posted by thegodfather View Post
Just find some time to do some form of exercise and still manage the amount you eat but eat what you want.

Good for you by the way.
Thanks!

I'll do a lot of walking on the beach, throw on the ipod and disappear for a while so I know I'll get some kind of exercise in.

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08-05-2011, 02:45 PM
  #79
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Originally Posted by BMC View Post
I tried the whole wheat stuff once. Yuck.

So it is major portion control time when I eat pasta now.
Personally I found that whole wheat pasta was an acquired taste. I didn't much care for the flavor of it at first. But now I actually like it better than white pasta, and thankfully so does my wife.

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08-05-2011, 03:10 PM
  #80
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Originally Posted by PurpleShamrock View Post
Personally I found that whole wheat pasta was an acquired taste. I didn't much care for the flavor of it at first. But now I actually like it better than white pasta, and thankfully so does my wife.
I suppose I could have gotten used to the flavor but what really got me was the texture. It just didn't seem like pasta to me.

I know I have said this before but I'll say it again: I use a salad plate to help control my portion size. It works as long as you don't go back for seconds!

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08-05-2011, 03:19 PM
  #81
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Originally Posted by PurpleShamrock View Post
Personally I found that whole wheat pasta was an acquired taste. I didn't much care for the flavor of it at first. But now I actually like it better than white pasta, and thankfully so does my wife.
It's more about the texture for me as oppose to the flavor. Whole wheat/brown anything is a little bit more difficult and time consuming to prepare than regular starchy whit carbs. Especially rice. But like anything, trial and error. You will eventually discover the right amount of water, heat and time!

I agree though, when I was a kid I only ate white bread, pasta, etc. Now I too prefer the taste of whole-wheat. It's acquired.

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08-05-2011, 03:26 PM
  #82
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Originally Posted by Kate08 View Post
Weighed in today. Down .2 lbs. Given my huge loss last week I'm not too surprised.

Now the goal is to not undo all of the good I've done so far while on vacation.

Yuengling just tastes so good.
Just my two cents here and personal preference but I find weekly weigh ins to be very detrimental to your mental health and it can quickly become an obsession that leads to daily and even hourly weigh-ins.

You have to remember that being a woman, there is a lot of factors that can cause your weight to fluctuate day to day. A full bladder for instance is a full pound of body weight. The time of day that you weigh in is crucial too. For instance in the morning on empty I usually weight in at 191lbs but by the end of the day I am closer to 198lbs. For females, depending on the "time of month" you could easily be retaining and additional 2-5lbs of water. Then there is stress, hormones, weather, emotions, etc. All in all, it makes constant weigh ins and measuring your true weight very difficult. And unexpected numbers or lack of weight loss can trigger emotions in people's heads that bring on bad eating habits or poor workout performances.

My suggestion is to not only worry about the scale, but focus more on how your clothes are fitting, measurements and the all important body fat calculations (use a Tanita Body Fat scale). Also if you must weigh in, that is fine, but I strongly suggest bi-weekly or even monthly. That gives you enough time for your body to make adequate adjustments, get use to, and stick to a new weight instead of yo-yo'ing back and forth day to day or even week by week.

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08-05-2011, 07:39 PM
  #84
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Originally Posted by Cid View Post
My suggestion is to not only worry about the scale, but focus more on how your clothes are fitting, measurements and the all important body fat calculations (use a Tanita Body Fat scale). Also if you must weigh in, that is fine, but I strongly suggest bi-weekly or even monthly. That gives you enough time for your body to make adequate adjustments, get use to, and stick to a new weight instead of yo-yo'ing back and forth day to day or even week by week.
I always suggest using the mirror. If your body is changing for a positive you are doing something right. I have helped friends get back in shape and their weight only changed 20-30lbs but their body make up was drastically different.

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08-05-2011, 07:42 PM
  #85
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Originally Posted by Cid View Post
Just my two cents here and personal preference but I find weekly weigh ins to be very detrimental to your mental health and it can quickly become an obsession that leads to daily and even hourly weigh-ins.

You have to remember that being a woman, there is a lot of factors that can cause your weight to fluctuate day to day. A full bladder for instance is a full pound of body weight. The time of day that you weigh in is crucial too. For instance in the morning on empty I usually weight in at 191lbs but by the end of the day I am closer to 198lbs. For females, depending on the "time of month" you could easily be retaining and additional 2-5lbs of water. Then there is stress, hormones, weather, emotions, etc. All in all, it makes constant weigh ins and measuring your true weight very difficult. And unexpected numbers or lack of weight loss can trigger emotions in people's heads that bring on bad eating habits or poor workout performances.

My suggestion is to not only worry about the scale, but focus more on how your clothes are fitting, measurements and the all important body fat calculations (use a Tanita Body Fat scale). Also if you must weigh in, that is fine, but I strongly suggest bi-weekly or even monthly. That gives you enough time for your body to make adequate adjustments, get use to, and stick to a new weight instead of yo-yo'ing back and forth day to day or even week by week.
I agree with this, but I'm doing WW, which is based on a weekly weigh in. You're right though, at first I was good about only weighing myself once a week, and it's slowly crept up to a few times a week "just to see how I'm doing."

Quote:
Originally Posted by punchedbear View Post
I always suggest using the mirror. If your body is changing for a positive you are doing something right. I have helped friends get back in shape and their weight only changed 20-30lbs but their body make up was drastically different.
My issue with that is I've lost a fair amount of weight (16 lbs) and I can't tell a difference using the mirror test. I think it's hard when weight comes off slowly, like it should -- when you see yourself every day it's hard to notice the slight differences.

If I wasn't weighing myself, I wouldn't think I was making progress and would have quit and gone back to my old ways by now. I'm 100% sure on that.

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08-05-2011, 07:53 PM
  #86
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Originally Posted by reidy View Post
Just got back from the gym. Did squats, deadlifts, and overhead press for the first time in 3+ months. Needless to say, I'm gonna be sore tomorrow.
Feel like I got run over by a tank.

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08-05-2011, 08:06 PM
  #87
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Originally Posted by Kate08 View Post
Thanks for all the tips, guys!

I've lost 16 lbs so far by just changing what (and how much) I was eating. I feel like that momentum is going to start to slow down soon (in fact I think it already has), so I want to get into the gym to kickstart myself again.

I don't want to do some crazy workout that will have me swearing off the gym forever -- I have a friend that's a personal trainer and I had her work out with me once...after that I hated her and couldn't walk for 4 days.

I want to get in, get comfortable, and start to establish a routine for myself. THEN I want to kick it up even further and hopefully keep the scale going down.
Hey guys, great thread. Don't pay as much attention to losing weight. Body fat is what you wanna lose.

The 3 main components to do so are.

1. Strength train, as mentioned strength training builds muscle, which in turns burns more calories just to maintain itself

2. Calories in vs Calories out. 3500 calories in a lb of fat, so a deficit of 500 calories per day will lead to 1lb lost per week.

3. Eat 1G of protein per lb of lean body mass.

They are the key ingredients. Cardio will help increase the caloric deficit along with other benefits like increased HDL cholesterol, lowered LDL cholesterol, better heart health in general, improved lung capacity and on and on, but if you're looking to lose weight, look to lose fat, not weight and ensure strength training is a top priority.


Last edited by habsjunkie2*: 08-05-2011 at 08:37 PM.
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08-05-2011, 08:07 PM
  #88
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Originally Posted by Kate08 View Post
My issue with that is I've lost a fair amount of weight (16 lbs) and I can't tell a difference using the mirror test. I think it's hard when weight comes off slowly, like it should -- when you see yourself every day it's hard to notice the slight differences.

If I wasn't weighing myself, I wouldn't think I was making progress and would have quit and gone back to my old ways by now. I'm 100% sure on that.
your exercising and eating right but not seeing results off the scale?

Thats odd to me you would think your body would show your hard work. But remember it took years to get where you are so its gonna take time to get to where you wanna be.

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Feel like I got run over by a tank.
Thats 3 big movements in one workout. Shocked your walking around right now. I wouldnt squat and deadlift on the same day.

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08-05-2011, 08:43 PM
  #89
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Originally Posted by punchedbear View Post
your exercising and eating right but not seeing results off the scale?

Thats odd to me you would think your body would show your hard work. But remember it took years to get where you are so its gonna take time to get to where you wanna be.



Thats 3 big movements in one workout. Shocked your walking around right now. I wouldnt squat and deadlift on the same day.
I've incorporated those lifts into the same day many times before, the reason I'm so sore is because I'm coming off a 3 month power lifting hiatus.

Not doing much today anyway, much needed rest day.

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08-06-2011, 07:27 AM
  #90
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Quote:
Originally Posted by habsjunkie2 View Post
Hey guys, great thread. Don't pay as much attention to losing weight. Body fat is what you wanna lose.

The 3 main components to do so are.

1. Strength train, as mentioned strength training builds muscle, which in turns burns more calories just to maintain itself

2. Calories in vs Calories out. 3500 calories in a lb of fat, so a deficit of 500 calories per day will lead to 1lb lost per week.

3. Eat 1G of protein per lb of lean body mass.

They are the key ingredients. Cardio will help increase the caloric deficit along with other benefits like increased HDL cholesterol, lowered LDL cholesterol, better heart health in general, improved lung capacity and on and on, but if you're looking to lose weight, look to lose fat, not weight and ensure strength training is a top priority.
The human body does not operate like a furnace, this is not true.

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08-06-2011, 01:18 PM
  #91
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Originally Posted by thegodfather View Post
I hope you don't or didn't think I was challenging your knowledge or doubting it in any way. You can tell you have knowledge of what your talking about and your sharing your own experience's with everyone here and I think that is great.

Please accept my apology if that is what you thought. It was not my intention.

I just wanted to share with you and others what my Chiropractor shared with me because I would hate for someone to do something and end up hurting themselves.

So please don't stop offering up your advice and knowledge to the folks who are asking for it. I just hope everyone realizes we are all at different levels of fitness and we have to be careful.

Again my apologies to you if I offended you...
Oh no, not at all, and no apology necessary. I just found it really surprising, as most times I walk into the gym, trainers still have most of their clients on stability balls. A friend of mine and old work out partner is a professional trainer. I asked him a/b it, and he just sort of rolled his eyes, so. I'm really not too worried (especially w/ my experience w/ physicians), and will continue to use a ball myself.

And yeah, the last thing I want to do is say something here that's going to put someone in critical straits later on. Certainly not my objective. I've been doing this stuff a long time, I'm now 40. Much of it I learned the hard way due to lack of knowledge, therefore I have very little ego when it comes to all of this. And, am more than happy to share what I know. Nutrition, cardio, resistance training; all of that information can be overwhelming and intimidating when people are just starting out. And it's easy to see why so many fall off the wagon, or never begin. This stuff really isn't as complicated as it seems.

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08-06-2011, 01:23 PM
  #92
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Originally Posted by reidy View Post
Feel like I got run over by a tank.


I know that pain, dude. Second day is always worse, too.

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08-06-2011, 01:44 PM
  #93
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I know that pain, dude. Second day is always worse, too.
You ain't ****tin.

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08-06-2011, 08:55 PM
  #94
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finally had the funds to get a bike. been wanting to get back into the mtb'ing game for awhile now. need something to do when im on an off day from running.

how epic is this color combo? (no its not why i got the bike) lol!

did 15 "urban" miles today and hitting a local trail tomorrow. wish me luck.


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08-07-2011, 01:29 PM
  #97
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finally had the funds to get a bike. been wanting to get back into the mtb'ing game for awhile now. need something to do when im on an off day from running.
I have been wanting to get a trail bike for some time now. Looks like alot of fun and I used to do so as a kid. They are just dam expensive and I like to eat and have a place to live.

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08-07-2011, 02:02 PM
  #98
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Well here goes nothing, Insanity here I come.
I bought Insanity, but haven't opened the box yet. Still doing P90X. I dread the day when I start Insanity. I heard it was a lot harder than P90x, and that Plyo X would be an easy day in Insanity.

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08-07-2011, 05:12 PM
  #100
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My goal is to lose weight first and then I'm planning on trying the P90X.

Today was the fit test, 8 exercises and 1 minutes each and you do as many as you can. When you redo the fit test in two weeks you are supposed to increase what you did the first time.

It will be interesting to see where I'm at in two weeks.

I am now having my last beer. For the next two months the only thing I will drink with alcohol in it will be my red wine and I'll do my best to have that only on Sunday with dinner.

How far into P90X are you and have you noticed a difference ?
Exercise is all well and good but weight loss is mostly about diet. How are you changing things, besides the alcohol?

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