Participant | Goal |
jordanread |
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kpd905 |
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NICE! |
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Zikoris |
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Hedge_87 |
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PtboEliz |
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Grid |
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IrishStache |
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EDSMedS |
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Nancy |
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horsepoor |
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One Noisy Cat |
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Primm |
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lhamo |
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smilla |
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asauer |
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Jon_Snow (GOALS MET) |
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chasefish |
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Driftwood |
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Hopper |
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ruthiegirl |
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Cassie |
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alleykat |
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GrayGhost |
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RNwastach |
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CCCA |
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tmac |
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2Birds1Stone |
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wtrfre |
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HappyMargo |
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Mr. Sharma |
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Philociraptor |
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boarder42 |
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Cromacster |
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johnny847 |
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thegoblinchief |
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twbird18 |
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Credaholic |
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Peacefulwarrior |
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ToughMother |
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eyem |
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b4u2 |
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vhalros |
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Ascotillion |
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rocketpj |
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starbuck |
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E_Monkey |
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NinetyFour |
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norabird |
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SCUBAstache |
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Bob W |
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lucky-girl |
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Freeme |
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Armer Student |
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allsummerlong |
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serious_pete |
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cats |
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Raste |
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Kaydedid |
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Wiggle |
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Exhale |
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Mikhial |
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FOBStach |
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monkeyJenga |
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tyort1 | |
MrSweden |
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bop |
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Zik, thanks for the inspiration. I need to increase my flexibility as well. What would you consider a good stretch (ha, pun intended) goal for an average fit person? I currently can touch the ground (better than my toes) when bending over...what other metric/goal could I have?
[...]
- Cut the belly
I wish I had something more scientific for #4, but I don't have the ability to measure my body fat % where I am. 7 years ago I didn't have a belly, but I had small love handles. I want to get back to that state this year, while cutting the handles the following year.
I'm probably a good 20+ lbs off, but I'm unsure. I know I have more muscle than I did then, so it might actually be less weight. Any idea on how I can eyeball this?
Drop 25 lbs and get back into working out regularly.
I'm a flabby week version of my former self this needs to change this year. Would also lIke to work on mobility. My new job puts me behind a desk or driving a lot more and it has done horrible things to my lower back.
Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.
I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.
I would love to do an unassisted pull-up by Jan 1, 2016. I'll need to do some research though on just how much stronger and lighter I'll need to be - it's a big goal. Thanks for the thread!
Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.
Hey, I do ballroom & latin dance, but I bike there ;-). I should just set a goal to be a slinky. :-)
Jordan, thanks for the tips. I'll do what I can to find a tape measure (remember, remote location and all) and have someone measure me. I'm also searching for a scale. Just to start the conversation/metric, I'm sure I classify as overweight. I'm 5'9" and somewhere in the 180s (again, not sure because I don't have a scale). When I was deployed last and doing crossfit I was right at 180 but my strength went up significantly. I'm sure it is much lower now.
I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.
Goal:Better Goals:
- I want to be fitter. (Too general!)
Excuses:
- Loose .5 lbs of body fat per week.
- Be able to do all the exercises in the Basic program by my birthday.
- Go one week without chugging pancake syrup.
- Go one whole 10-week program without missing a workout.
- I don’t have time.
- I’m too tired.
- I’m in a bad mood.
- I don’t feel like it.
- I need to relax.
- I’ll start over next week.
- I’ll make up for it.
Bullshit.
Oh yes please! I'd like to join.
2015 Goals:
-Be able to do 50 pushups by this time next year. (I'm very new to pushups, so I'm not sure if this is feasible or too easy. I'll edit as I progress.)
-Practice yoga 3x per week.
-Bike more miles in 2015 than I did in 2014.
-No added sugar.
I think being able to do a seated closed pike is good:http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg (http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg)
And being able to get into this position and hold it for a bit: http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg (http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg)
Zik, those both look like excellent goals. Are they realistic for me? Like I said, I'm probably slightly above average in flexibility, but my belly would get in the way of #2 (yes, a goal is to drop that).
Hi Jordanread, I would like to join in on the thread if I may? My goals in 2015 are:
1. Lose a min. 60lbs and/by:
2. Transitioning to a more Paleo diet - avoiding wheat, sugar and most starch
3. Join a pilates/mens yoga class to reverse stiffening/avoid back strains
4. Bike more including start biking to work at least 2/3 days a week (it's 4miles max. round trip).
5. Return to playing golf. Since I gave it up 4 years ago, I've noticed a loss of agility, weight gain and stiffness.
6. Walk/cycle/exercise everyday.
Thanks for starting this. I will check in regularly with progress and learn from others here.
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.
Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's... here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.
Here's my very general list following my 50 lb weight loss...
- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)
My goal is going to be to run a 50k by the time fall rolls around. I did one a few years ago, and as long as I can beat that time I'll be happy.
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.
Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's... here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.
Here's my very general list following my 50 lb weight loss...
- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)
50lbs?!?! Just goes to show you that working is horrible for your health :D. A half-marathon is 13.1K. If you ran 21, you'd might as well do a full marathon. I'll add you to the tracking post when you get your specific goals laid out.
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)
I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)
I only run when chased. And only if fighting isn't an option. Like if there are two bears.Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)
I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)
Maybe you should add some running to your goals this year. ;) Just kidding, as your bike ride for work sounds brutal enough already.
How many miles did you bike this year? Cycling challenges show 1,241 miles. We can set your goal at 1,250 if you'd like.Perfect! Thanks!
After glancing through the book, I do remember that it is a great reference as far as variations and proper form. Between the descriptions and pictures, it does a good job. I did break a door off the hinges doing a "Let me in" once. I glanced through the programs, and I can't really see any issues with it. You will most likely start a bit high on the rep sides, so there will be a couple of weeks of adjustment, but that's okay.
Thanks for your input, jordanread. I have run a half-marathon, but in the process of training for it I learned I do not like running. I finished because I trained with a running group (local chapter of USA Fit). I never got the "runner's high" I heard other people talk about. The mental part of running was miserable, so running with the group helped me get through it. Also, while the running did decrease my body fat, I was not weight training at the time, or working on flexibility. Also I ate whatever I wanted. So, as soon as I stopped running I started to gain weight back. I am looking at bodyweight training to train myself not to be dependent on others for my motivation (I tend to prefer group exercise classes), and to focus on all-body strength. I also want to improve my nutrition and energy levels.
If I do all these things consistently, I should be able to drop 10-20 lbs this year. But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.
Wow everyone is pretty hardcore. Not me though :)I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.
My Strength & Fitness Goals for 2015
1. to track my weight most days
2. to track my measurements most weeks
3. to stretch for 5 minutes most days
4. to complete the Couch to 5K program between May & September
My thinking behind the tracking is that it will remind me to be more aware of healthy choices throughout the day and to make better decisions without having any rules about what those better decisions must be.
You've been part of the cycling challenges before. Haven't seen you for a few months, though. Are you not set up to ride in winter? I'm going to take a look around at some point in the next few weeks to find some good metrics for flexibility/mobility. I'm thinking yoga as one possible avenue, perhaps some other basic stretches. Zikoris has a couple of good suggestions, too. I'll have to look more into it that.
Wow everyone is pretty hardcore. Not me though :)I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.
My Strength & Fitness Goals for 2015
1. to track my weight most days
2. to track my measurements most weeks
3. to stretch for 5 minutes most days
4. to complete the Couch to 5K program between May & September
I'm ok with that. I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.
1. Complete Level 6 of Convict ConditioningOn all of the big 6, or just some of them?
2. Get to 190 lbs by June 2015 (Currently 227 lbs). Maintain an under 200lb bodyweight for the rest of the year.
All. I haven't read into them in detail to see how the exercises differ from what I already can do (pausing during pushups, etc), so I'm not sure where exactly I'm at. Some of these I'm somewhere in level 5, but I need to test myself to see...I'll get you added once I'm at a computer. Glad to have you. Enjoy the book.
For example, Pullups: Can do 1x5 full pullups, but probably can't do 2x15 half pullups.
Yay, I am in on this thread. I need some extra accountability. I fell off the wagon in 2014, despite my proud highlight of completing a 10 miler in October (training for that really didn't happen the way it should either). Although I really need to clean up my diet to shed 10 lbs that should not be there, I do have some fitness goals:
1. Run a half marathon in 2015, or do an olympic-distance triathlon in the late summer-early fall.
2. Bike to work/bike home from work 25+ times this year. Its 10 miles each way, but I have a daycare pickup and drop off schedule that makes this more challenging, timewise). I did it maybe 10 times last year, including adding 4 miles to the daycare. Also, it gets cold and dark. And I ride through a city. These things are my excuses that I need to overcome. I will try to overcome by riding in and taking pubic transportation back when its dark, etc.
3. Add more upper body training. I have access to some machines and free weights at work. But getting away in the middle of the day can be challenging, and staying late is not an option (small child) so at least 2x a week, make it a priority to get down there and not just do little cardio.
Another obstacle that might get in my way is, possibly, pregnancy. A 1/2 marathon won't happen if I am knocked up, but I will modify down if needed. And if not, no excuses! Come on 2015!
If you need a touch of extra motivation for biking in, or need somewhere to discuss cycling specifics, you may want to try joining in on the Monthly Cycling Challenge. See my signature for the link to the gauntlet. It's not done annually, like this one is, but we do something every month.
Today I decided that I am going to be using my ~10 mile bike commute as my warm up, and do the workouts themselves at the office. Two birds and all that. Plus, since I'm the only FTE at that office, I won't get any funny looks. If I do though, it's okay. I was voted as King of the office, so the peasants can't say anything anyway. :-)
Ruthiegirl, those are some pretty awesome goals. The swimming is something that I could stand to work on. I am very comfortable in the water, but technically, my swim stokes are awful. I did a starter triathlon 10 years ago and pretty much did the doggie paddle during the swim portion of the race. Somewhat amazingly, I didn't finish last... ;)
I lost 20 lbs in 2014 but intend to lose 10 more in 2015. Continue to fast walk for an hour/day-minimum of 10,000 steps per day & continue to eat healthy & monitor my daily calorie intake.
Is anyone else joining this challenge so that they can better do crazy and exciting things?
I lost 20 lbs in 2014 but intend to lose 10 more in 2015. Continue to fast walk for an hour/day-minimum of 10,000 steps per day & continue to eat healthy & monitor my daily calorie intake.
I've got you added.
Also, while messing around, I decided to add a goal. Last year I bought a 25 meter slackline, and while I've gone out and played around about monthly, I want to push that into high gear. Allegedly it's really good for core strength. So I added the following goal to mine:Should be fun!! If you don't know what slacklining is, here is a variation of it. This is tricklining, and I don't think I'm quite there yet:
- Complete my 25 meter slackline without falling
https://www.youtube.com/watch?v=HDTwQGEeGZc
What I really want to do at some point is highlining (hopefully between two hot air balloons:
https://www.youtube.com/watch?v=Q_pm9teaSpM
Is anyone else joining this challenge so that they can better do crazy and exciting things?
(http://bigeqspectations.com/wp/wp-content/uploads/2013/02/AreWeAthletes.jpg)
Fuck yeah, bro! I've been slacklining since 2004! If you can get real comfortable with falling correctly, then you'll have nothing to fear.
CCCA, funny you mention the Fitbit... got my wife one for Christmas and she is obsessed with hitting her 10000 steps everyday. If she is short in the evening she will walk or run around the block just to hit the number. :)
My wife and I just finished our second 5k run in the past 3 days. Feels great!
Fuck yeah, bro! I've been slacklining since 2004! If you can get real comfortable with falling correctly, then you'll have nothing to fear.
It's not the falling that bothers me, it's the lack of core strength to keep me from wiggling so much. How far can you go? Have you done any high-lining?
Fuck yeah, bro! I've been slacklining since 2004! If you can get real comfortable with falling correctly, then you'll have nothing to fear.
It's not the falling that bothers me, it's the lack of core strength to keep me from wiggling so much. How far can you go? Have you done any high-lining?
I've done some 15ft high walks on shorter lines, but I prefer long lines close to the ground. I'm more of a tricker than a walker.
If you stop imagining that you can prevent the wiggles, and start creating motion through small bounces, swings, and swaying, a slackline becomes much less intimidating. Motion is life!
Ooohh! I'd like to play too!
I had already mapped out my plans for 2015, but sharing my fitness goals adds a nice level of accountability.
- maintain Weight below 140 lbs.
- Strength-training 3x/week. (Convict Conditioning, weights & plyometrics.)
- Running at least 3x/week for minimum of 30+ minutes.
- Run 50k for my Birthday in the Fall.
- this one will be the toughest one: Bike Commuting at least 50% of work days.
The Bike Commuting scares me, but I want to overcome the fear & DO IT this year. Nw that I have set work hours & no longer take Call for traumas/emergency surgeries, it should be doable.
Maybe you guys have suggestions or can yell at me to, "Suck it up, Buttercup!" and just get out there.
My concerns include:
(1) Distance. It's 26 miles round trip for work. Need to work up to that full distance, but I can't stop half-way to the job!
(2) Darkness & Safety. I'd have to leave the house by 4:45 or 5:00 AM to arrive at the hospital on time. I have lights & reflector vest, etc... but honestly, this is the SCARY part for me.
(3) The cold/ snow/ elements. This one's complainy-pants, I know. But I live in Colorado & it gives me concerns!! I think I have all the clothing covered, except for protecting my face. Suggestions? I'm also concerned that the elements (snow, slush, salt, grit, etc) will trash my bike. What is recommended specifically to maintain a bike in the winter?
Thanks in advance! Your willingness to help out newbies is much appreciated!
Thanks, jordanread, I'll follow the link & catch up on the bike commuting advice now!
I'm north of Denver, not too far from MMM HQ. ;-)
I'm in. I hope when I read these again at the end of the year, I'll have them all checked off:I've got you added! I like the kong vault idea. Is this just a general goal because it's awesome, or are you currently (or trying to get) into free running?
- Maintain 180lbs all year. This'll be tough for me for the first few months. I work a busy season desk job from January-April and I have without fail put on about 10 pounds each year for the previous five years only to lose it in the summer. I'd like to start this summer at 180 and just tone up a bit.
- Complete a 10 mile trail run.
- Do 25 consecutive pull ups.
- Hold a full handstand for a minute and do a handstand pushup (both with no wall assist).
- Perform a kong vault/frog jump. There's a great setup for me to do this at my local park, but I haven't been brave enough yet to do a real attempt. This is my summer goal!
I've got you added! I like the kong vault idea. Is this just a general goal because it's awesome, or are you currently (or trying to get) into free running?
As far as checking at the end of the year, I'd suggest checking in here on occasion for face-punches, support and what not.
Whoaaaaaaaaaaaaa 35 pullups? Is that a legit max or crossfit pullups? I have known 1 person who could do that many legit.
Whoaaaaaaaaaaaaa 35 pullups? Is that a legit max or crossfit pullups? I have known 1 person who could do that many legit.
I have always had a pretty strong back. These days I can do about 20 pullups, and I'm focused a lot more on running than anything else. And no, I don't do the kipling pullups, or whatever they're called.
Goals:
- 15% body fat using caliper measurement (12% stretch goal)
- Rx 4 out of 5 workouts a week
I'm gonna take:
1. 6 levels of convict conditioning challenge.
(sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"
Goals:
- 15% body fat using caliper measurement (12% stretch goal)
- Rx 4 out of 5 workouts a week
2 things.
By Rx do you mean you are juicing? We don't support that here. ;-P (Seriously though, I don't quite understand in this context)
Also, do you want your dietary goals done "formally" as goals, or just something to keep in mind?
Where does one buy one of these body fat callipers? I'm curious as to where my body fat % is at (and a little fearful).
Goals:
- 15% body fat using caliper measurement (12% stretch goal)
- Rx 4 out of 5 workouts a week
2 things.
By Rx do you mean you are juicing? We don't support that here. ;-P (Seriously though, I don't quite understand in this context)
Also, do you want your dietary goals done "formally" as goals, or just something to keep in mind?I'm gonna take:
1. 6 levels of convict conditioning challenge.
(sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"
What is the sub challenge? Leg raises and squats, progressed properly should build up joint strength and flexibility, reducing pain. Is the sub challenge just reducing the pain? If so, by all means, convict conditioning is a great way to start from the ground up, but you may want to read convict conditioning 2 (http://amzn.com/B006PU2700) if you can get it (PM me if you have any questions). I haven't read it all the way through, but there is a huge focus on joints.
I'm gonna take:
1. 6 levels of convict conditioning challenge.
(sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"
What is the sub challenge? Leg raises and squats, progressed properly should build up joint strength and flexibility, reducing pain. Is the sub challenge just reducing the pain? If so, by all means, convict conditioning is a great way to start from the ground up, but you may want to read convict conditioning 2 (http://amzn.com/B006PU2700) if you can get it (PM me if you have any questions). I haven't read it all the way through, but there is a huge focus on joints.
Yeah I just hope it to be a by product of the exercises. I have aa weaker right knee than left due to basketball for years and being right handed. Tweaked it skiing 2 years ago hasn't been the same since. So hoping these exercises will strengthen it to eliminate pain. As well as weight loss should reduce it too. It has an internal problem that may never be fixed but general pain relief is the goal/hope
One arm pullups and one arm handstand pushups?
Jordanread, if you can get to level 10 of all the progressions, I will figure out a way to buy you a beer and a burger! Provide some proof and i'll buy you a slackline with a witty slogan of your choosing (yeah, I have a slackline guy)!!!
Go get em, bro!
I haven't been lifting long enough to have a goal (yet). Just be stronger without injuring myself.
Philociraptor
- <= 15% body fat
- Rx 4 out of 5 workouts a week (WTF does Rx mean?)
- Consistently stick with Whole30 diet in January and July
- Modified paleo diet 28 days/month (see above for exception)
- 15-30 minutes/day - mobility work
Philociraptor
- <= 15% body fat
- Rx 4 out of 5 workouts a week (WTF does Rx mean?)
- Consistently stick with Whole30 diet in January and July
- Modified paleo diet 28 days/month (see above for exception)
- 15-30 minutes/day - mobility work
Since you're back, let's remove the snark from the Rx goal, yeah?
Thank ya!
Philociraptor
- <= 15% body fat
- Rx 4 out of 5 workouts a week (WTF does Rx mean?)
- Consistently stick with Whole30 diet in January and July
- Modified paleo diet 28 days/month (see above for exception)
- 15-30 minutes/day - mobility work
Since you're back, let's remove the snark from the Rx goal, yeah?
I forgot I added that. And besides, now I know. :-) That part is fixed.
Thank ya!
I have learned it's not wise to offer advice where advice is unwanted. But since I am a newbie in the financial/FIRE world, I wouldn't mind giving back where I have a little more expertise: strength and conditioning. If anyone would like to ask questions or have me critique a plan, I would be happy to help.
About me: I'm a CSCS--a strength coach--in charge of employee wellness programming and trainer development at a large university. It's given me the benefit of being able to work with literally a few thousand individuals in some capacity or another, of all ages and ability levels.
I'm also familiar with all the big programs and online resources out there, so if you're starting out, I can help you separate the chaff from the rice when choosing whose "expert" advice you want to follow. I can assure you that "just get up and do something" is not a very good approach, and a lot of the gurus selling things don't know their asshole from their elbow.
Feel free to shoot me any questions in this thread, or via PM if you don't want everyone to see it. I don't have anything to sell, just looking to give back for the help I've received from this site.
Oh, and I learned something new today. I always thought a century ride was just the distance, but apparently there is a time limit (http://en.wikipedia.org/wiki/Century_ride) for it to be considered a real century. A standard century must be completed in 12 hours to 'count'. I think if it takes longer than that, it's just considered a really long relaxing bike ride.
So it's Friday, almost the end of the first full week of 2015. How did everyone do so far?
My weight has been hovering around 190 lbs for weeks now. [...] my weight hasn't budged much.
[...]
I took my measurements today for the first time since starting T25. Everything is the same :-/ Don't have a scale, so not sure if weight has budged yet. [...]
[...] it feels and looks like my body fat % is going down[...]
[...] I feel stronger and more toned though!
I have learned it's not wise to offer advice where advice is unwanted. But since I am a newbie in the financial/FIRE world, I wouldn't mind giving back where I have a little more expertise: strength and conditioning. If anyone would like to ask questions or have me critique a plan, I would be happy to help.
About me: I'm a CSCS--a strength coach--in charge of employee wellness programming and trainer development at a large university. It's given me the benefit of being able to work with literally a few thousand individuals in some capacity or another, of all ages and ability levels.
I'm also familiar with all the big programs and online resources out there, so if you're starting out, I can help you separate the chaff from the rice when choosing whose "expert" advice you want to follow. I can assure you that "just get up and do something" is not a very good approach, and a lot of the gurus selling things don't know their asshole from their elbow.
Feel free to shoot me any questions in this thread, or via PM if you don't want everyone to see it. I don't have anything to sell, just looking to give back for the help I've received from this site.
Thanks for offering your services, and I'm sure you will be able to help out people in this thread. I agree about the gurus...there is a reason it's an industry. :-) That is why my focus is so much on functional strength, and things I can do without purchasing things.
I will slightly disagree with the "just get up and do something" bit though. I feel that people just starting out can get value from just about anything besides the couch, and the risk of damage doesn't seem to come until a touch later. Granted, my experience is less extensive than yours, so I could be wrong.
How do I embed the pic like you did, jordanreed?
\*Awesome knowledge drop.*\
I spent $100 today on some supplements. Not Mustachian I know. But I am very determined to see how fit this 42 year old version of myself can get. I know a well balanced diet can pretty much eliminate the need for supplements - but I don't think I am blessed with the greatest genetics for gaining muscle (a high priority for me) so I view the supplements as a way to compensate for this. Got two giant tubs of whey protien powder and a month supply of multivitamins.
Kudos to those providing photographic documentation of our individual fitness journeys. If I were to provide a shot of myself, it should have been over 50 pounds ago, about 5 months back. Maybe, I will provide an "after" shot - but the thing is, knowing myself, I will probably never be completely happy with the way I look - yeah, actually, don't expect photos of an shirtless MMM Jon Snow here - you will have to be happy with the HBO version. ;)
Ran 5 miles with my wife today - knees feel great so far (this was my big worry). I wouldn't say it's actually becoming easier...but definitely less horrible.
So...I'm guessing we're all just going to throw our goals out there and not give each other feedback. Not sure that was the only point of this exercise.I am in the process of finding some feedback for you, but all of my longer posts are usually done with references and what not. I spent a bit of time looking for a simulation for body measurements because I haven't ever gone as in depth as you did with those. It actually motivated me to take some of those measurements. However, doing that is difficult from my phone, and my office is without electricity since Friday. I will have some good stuff for you tomorrow at the latest. Just keep on rocking.
Thanks for starting the thread, jordanreed. Good luck with your goals. I'm not sure this thread is going to fit what I'm looking for since I can't even buy feedback by following your lead and posting a pic of my gut - maybe I should start my own thread/journal?
Ok, I took some measurements and will need some feedback here. I had assistance but neither of us are experts. We're pretty sure we did the right ones, but we are not confident in the hip measurement (if that is even important for men). We measured my waist at the belly button, which is the fattest part with all the awesomeness of beer and love handles. Apologies in advance for using the better metric system (I'm not in the US right now), but I did the conversions and added them.
Height: ~1.75m/~5'9"
Weight: UNK. I'm probably in the 190s, but I wouldn't be shocked if it is high 180s
Shoulders: 127 cm/50 in
Chest: 106 cm/41.73 in
Waist: 90 cm/35.43 in
Hip?: 91 cm/35.82 in
Bicep: 35 cm/13.77 in
Neck: 39 cm/15 in
Body Fat: 20% ----------> THIS IS ACCORDING TO THE US NAVY CALCULATOR, VERY APPROXIMATE
Does that give anyone an idea of where I am and what my metrics should be? Again, my goal is no more love handles/gut. I really don't trust the Navy's calculator, although I've been told it tends to overapproximate body fat, not under. Does anyone think it is realistic that I am at 20%? If so I only really have to drove ~5%, right? I don't know, I feel like I look higher than that...I feel like I have a lot further to go than 5%, how ever many lbs of fat weight that means. Seriously, just shoot straight - I'm not here for cheerleading, I'm here for accountability. Again, no gut and no love handles is what I want, as well as better overall fitness.
I've attached a headless picture to follow jordanreed's lead somewhat (sorry man, not gonna put my face out there). I apologize in advance for the low quality - it was taken by an old iPod that has seen better days. Please let me know where I should be aiming to reach my goals. Don't worry, I'm posting my picture so that means I'm thick skinned and can take your inputs.
Ok, I took some measurements and will need some feedback here. I had assistance but neither of us are experts. We're pretty sure we did the right ones, but we are not confident in the hip measurement (if that is even important for men). We measured my waist at the belly button, which is the fattest part with all the awesomeness of beer and love handles. Apologies in advance for using the better metric system (I'm not in the US right now), but I did the conversions and added them.I'm about to take some measurements on me, and try out this calculator:
Height: ~1.75m/~5'9"
Weight: UNK. I'm probably in the 190s, but I wouldn't be shocked if it is high 180s
Shoulders: 127 cm/50 in
Chest: 106 cm/41.73 in
Waist: 90 cm/35.43 in
Hip?: 91 cm/35.82 in
Bicep: 35 cm/13.77 in
Neck: 39 cm/15 in
Body Fat: 20% ----------> THIS IS ACCORDING TO THE US NAVY CALCULATOR, VERY APPROXIMATE
Does that give anyone an idea of where I am and what my metrics should be? Again, my goal is no more love handles/gut. I really don't trust the Navy's calculator, although I've been told it tends to overapproximate body fat, not under. Does anyone think it is realistic that I am at 20%? If so I only really have to drove ~5%, right? I don't know, I feel like I look higher than that...I feel like I have a lot further to go than 5%, how ever many lbs of fat weight that means. Seriously, just shoot straight - I'm not here for cheerleading, I'm here for accountability. Again, no gut and no love handles is what I want, as well as better overall fitness.
I've attached a headless picture to follow jordanreed's lead somewhat (sorry man, not gonna put my face out there). I apologize in advance for the low quality - it was taken by an old iPod that has seen better days. Please let me know where I should be aiming to reach my goals. Don't worry, I'm posting my picture so that means I'm thick skinned and can take your inputs.
Jordan, I can't get that calculator to work for the life of me, probably due to my Internet connection here in Sub-Saharan Africa. Pretty much anything java/flash/etc is dicey at best. Is there any chance you or someone can run my numbers and PM them to me? I'll update my last post with them as goals if you do.
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.
Peacefulwarrior, you are absolutely correct. The only thing I'm looking for is metrics. I've found - and this is for me personally - that fuzzy goals like "look better" don't work. This is especially true since
1) we look in the mirror all the time and don't notice changes
2) we are our own worst critics, especially when it comes to fitness/bodies
3) without some type of hard # to measure progress, humans can be derailed quite easily (definitely my experience).
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.
Rule of thumb on working out while sick:
if it's above the shoulders (head cold) go ahead & exercise. At reduced effort, whatever you can manage, without pushing it.
if the sickness is below the shoulders (lungs, congestion, productive cough, etc.) then let your body rest. Don't apply additional stress.
Do what works best for you. It's okay to take your foot off the accelerator when sick. These resolutions & goals are meant for the YEAR of 2015. Don't burn yourself out in the first month! Take care of yourself to feel better!
No beating yourself up if illness forces you to take a breather to re-group!
I walked for 40 mins today. I am doing an 18.5 min mile, down from 20 mins, my goal is 15 mins or better. So progress. I also did 20 kettlebell swings with a 3 lb weight. I realize this isn't much in the scheme of things but it is for me. Looking forward to getting fit in 2015.
I've ran into a problem I think, not a big one though. Last week, I did leg presses at gym, more weight than I normally do. When I got home I felt fine but for about 4 days after that, I was dead tired. Yes, I only got about 4-5 hours of sleep those nights, but even when I slept the entire day Saturday, I was still tired enough to sleep at night that day. I read online it isn't uncommon to feel really tired after leg workouts but is there any "recovery" methods that is agreed on working well?
I've been told to try a foam roller? Not sure how that would help, don't have one either to test. I could get more sleep also, this I can do. Internet threads seem to point at random vitamins/supplements. Since I somewhat trust the MMM community more than random google pages, does anyone else have/had this problem and what was their solution? I'll also use less weights as well, but I was doing my own body weight in weights, figured that if I could walk all day, my legs wouldn't have problems pushing body weight for 30 minutes. This week I'll lower the weight and do less time. Still trying to figure out a good routine for myself since I'm still fairly new to working out.
forgot to post, but same as the 2014 thread, I'll try to lose 15 pounds this year, I'm at a sad 225lbs though.
I've ran into a problem I think, not a big one though. Last week, I did leg presses at gym, more weight than I normally do. When I got home I felt fine but for about 4 days after that, I was dead tired. Yes, I only got about 4-5 hours of sleep those nights, but even when I slept the entire day Saturday, I was still tired enough to sleep at night that day. I read online it isn't uncommon to feel really tired after leg workouts but is there any "recovery" methods that is agreed on working well?
I wish the strength/fitness coach would come back
I walked for 40 mins today. I am doing an 18.5 min mile, down from 20 mins, my goal is 15 mins or better. So progress. I also did 20 kettlebell swings with a 3 lb weight. I realize this isn't much in the scheme of things but it is for me. Looking forward to getting fit in 2015.
It's your scheme of things, which is all that matters. And, if it makes you feel better (or if you are the competitive type), you've beat my personal record by 20 kettlebell swings with 3lbs.
Granted, I'm a shitty comparison, but there you go. Way to rock it!!
Ruthiegirl, that is...badass.
I cannot explain how good it all feels for me as well. To feel (and see) my body respond to what I am throwing at it. As I sit here on Monday morning, about an hour from heading to the gym, I find myself wanting to push myself even harder. This starts today. By Friday, I want to feel WRECKED. ;)
I also took a 4 mile trail run this weekend. It was the most fun I have had in ages. Running in the woods, in the mud, through the tress...all kinds of magnificent. I am right on target to achieving my ten mile goal. Can't wait to get out there and run again.
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.
Rule of thumb on working out while sick:
if it's above the shoulders (head cold) go ahead & exercise. At reduced effort, whatever you can manage, without pushing it.
if the sickness is below the shoulders (lungs, congestion, productive cough, etc.) then let your body rest. Don't apply additional stress.
Do what works best for you. It's okay to take your foot off the accelerator when sick. These resolutions & goals are meant for the YEAR of 2015. Don't burn yourself out in the first month! Take care of yourself to feel better!
No beating yourself up if illness forces you to take a breather to re-group!
I'm trying really hard to stick with the T25 calendar for one month to form a habit. We shall see! I wanted to shower early today just to steam the snot out, so I decided to do my workout and then shower. I was pleasantly surprised that I felt better than ever while working out, bounced all the crap straight out of my head! And still on track...
Kudos on your half marathon! I can't even imagine, I'm terrible at running!
..... bounced all the crap straight out of my head! And still on track...
Kudos on your half marathon! I can't even imagine, I'm terrible at running!
I have two friends at this gym who have agreed to take me under their bicep and show me the ways of the strong (first session is tomorrow).
I do have one for swimming, though. There's a great swim between two points on the bay around here that's about a 1.6km (1 mile) in open water. It's often pretty calm but sometimes it can get pretty hectic there, but no matter what there's always supporters at the end point cheering you on and motivating you to swim.
4. Ocean swimming. My neighbourhood is surrounded by beautiful west coast BC beaches (literally in 3 directions) and I can get to about 10 more with a 5 minute bike ride. I have a wetsuit and the desire, but I haven't yet had the nerve. When the weather starts to warm up a bit I'm going to go for an ocean swim every Thursday morning. If I like it I'll add a few more - at least 1 km each swim. Ocean swimming is a much better workout than the pool, and it hurts my moustache to drive 22km to the pool to do lengths (passing about 60 beaches along the way).
6 pack by summer.
Ocean swimming is a bad ass goal. Do either of you have a GoPro, or some other type of underwater camera? That could be awesome. I went down to Pueblo reservoir, and just playing around (trying to get my dogs to swim voluntarily) the footage wound up being pretty cool.
6 pack by summer.
Ocean swimming is a bad ass goal. Do either of you have a GoPro, or some other type of underwater camera? That could be awesome. I went down to Pueblo reservoir, and just playing around (trying to get my dogs to swim voluntarily) the footage wound up being pretty cool.
As it happens I have a couple of GoPros through my business - maybe I'll think about a way to use them on the swim.6 pack by summer.
You sure you want something this easy? I had two 6 packs this weekend. They were delicious.
Well, it is all the 12 packs that have contributed to my lack of a six pack right now.
I think I've found a routine that I like. A cardio/strength combo that I will try to maintain until the weather turns for the better here on the west coast - then I will likely say goodbye to the gym until mid October. The summer will be dominating by long distance kayaking (might post some GoPro footage, since the topic just came up...LOVE MY GOPRO!), running/hiking, toiling in the garden/orchard...too much to do this Summer to even THINK about gym time.
Friday evening I will post my weekly "regimen" that I hope (barring injury) to carry out until mid-June.
Rocketpj, no "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.
Well, it is all the 12 packs that have contributed to my lack of a six pack right now.
No "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.
Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday.
Okay:Well, it is all the 12 packs that have contributed to my lack of a six pack right now.No "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday.
All right, fine. I'm going to go all out for this gauntlet (not going to start a new one though). I will specify a new personal goal related to booze and fitness.
Nothing that comes in a six pack until I have a six pack. I said it that way because it sounds good, but I mean anything alcoholic (excepting my post ride beer today). You guys are a bad influence.
Okay:Well, it is all the 12 packs that have contributed to my lack of a six pack right now.No "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday.
All right, fine. I'm going to go all out for this gauntlet (not going to start a new one though). I will specify a new personal goal related to booze and fitness.
Nothing that comes in a six pack until I have a six pack. I said it that way because it sounds good, but I mean anything alcoholic (excepting my post ride beer today). You guys are a bad influence.
What defines a six-pack though? Do you want the visual results of a six-pack? There are plenty of strong men with a little extra on their stomach who have cores more impressive than those of the skinny guys who just don't eat very much. If you've never had a (visual) six-pack in your life I'll be impressed if you can pull that off by the end of the year.
If the lighting is JUST RIGHT, I can already see signs of the mythical "6 pack" about to emerge. My wife, disappointingly, isn't so sure. Ah, well...off to the gym now. It's a Shoulders, Chest, Triceps day...plus the usual 10 mile (and dreadfully dull) stationary bike session.
I'm so inspired by everyone's goals! I always do best when I've got a concrete goal in mind, so here are mine for 2015:Phew! Time to get cracking.
- Break the 2 hr mark in my next half marathon. (My PR is currently 02:02.23 from Nov 2014.)
- +1 unassisted chin up. I can do one if I focus on my upper body for a few weeks, but I'd REALLY like to be able to do more than one. Two?....maybe even three?!? Oh dear.
- Handstand (without a wall!)
- Develop an at-home yoga routine for when I telework. I almost exclusively work out at my office gym, unless I'm training for a race on the weekends. So when I work from home once a week, I'm a sloth. It'd be nice to get in some yoga on those days.
- Take a women's boxing class. Wouldn't hurt to spice things up a bit, and there's a nearby gym that offers a no contact class. So why not?
- Handstand (without a wall!)
- Handstand (without a wall!)
I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!
I took some "before" pics, but I don't know if I'm brave enough to post them. Did my stomach no favors with the lighting ;) They did help me see LOVE HANDLES! By far the least attractive addition that I would love to get rid of. I'm worried that the core workout and abs I add in at the end of T25 aren't addressing the sides enough, but we will see...
Feeling really unmotivated today. Barely got any sleep between coughing and kids waking up, frustrated because baby is refusing bottles, and so feeling just a bit down today. Now both my kids are sleeping at the same time (not normal) and it's the perfect time to squeeze in a workout, but I think I'm going to nap with them.
(I will work out later this afternoon, I will work out later this afternoon, I will work out later this afternoon!)
Chief, my wife and I are likely going to maintain our "Red Wine Friday's" tradition. A nice bottle of red between us at the end of the work week (for her). She is still working hard, while I no longer do - at this point, I could probably forgo the wine - but she looks forward to it. A couple of glasses of wine a week isn't going to derail my fitness goals any.
Chief, my wife and I are likely going to maintain our "Red Wine Friday's" tradition. A nice bottle of red between us at the end of the work week (for her). She is still working hard, while I no longer do - at this point, I could probably forgo the wine - but she looks forward to it. A couple of glasses of wine a week isn't going to derail my fitness goals any.
I'm throwing my hat into this ring too!
Adding this to my Resolution/ Challenges/ Goals: No beer, wine or any alcohol until I hit my goal weight & maintain that weight for a full 3 months. (With the exception of 2 glasses red wine on Friday at the end of my stressful work week.)
And living in Colorado, I can attest that forgoing craft & micro-brews, that is quite the challenge!!
If the lighting is JUST RIGHT, I can already see signs of the mythical "6 pack" about to emerge. My wife, disappointingly, isn't so sure. Ah, well...off to the gym now. It's a Shoulders, Chest, Triceps day...plus the usual 10 mile (and dreadfully dull) stationary bike session.
It is all about the lighting for those almost cases. I found this video when trying to find info on any benefits of before and after photos. I am making sure to avoid any of the 'tricks' for my progression photos, but I guarantee you if I get a six pack, I will totally use some of these techniques:
http://youtu.be/mt1eG1g9vNY (http://youtu.be/mt1eG1g9vNY)
What part of CO are you in?
I'm in! I would like to dramatically improve my strength and fitness this year. Goals:I'll get you added to the tracking post tomorrow. Since this is a year long gauntlet, are you sure you need to lose 52lbs (1lb/week)? Just trying to make sure people are in this for the year.
* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
Edited to add: I worked out this afternoon! Still on track.
I went to the gym for the first time today. Leg day with my two buddies who took me through their exercises and helped out my form. It was hard work (especially squats) but I feel pretty accomplished!
Now off to bed for a year or so.
I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!
- Handstand (without a wall!)
OK--taking a selfie while doing a handstand will REALLY be badass!!!LOL well I was thinking of taking a still from a video on my iphone. Or even having someone else take the photo. I don't think I can manage a one-handed handstand no matter how much I work at it! :)
You are nothing if not an awesome cheerleader, Jordanread! :)Edited to add: I worked out this afternoon! Still on track.That should have been it's own post. Way to rock it!!
I took some "before" pics, but I don't know if I'm brave enough to post them. Did my stomach no favors with the lighting ;) They did help me see LOVE HANDLES! By far the least attractive addition that I would love to get rid of. I'm worried that the core workout and abs I add in at the end of T25 aren't addressing the sides enough, but we will see...
Side/ab workouts have zero relation to love handles. Love handles are fat. You can't lose fat in one particular spot by exercising the muscles below it. Fat is lost generally.
I went to the gym for the first time today. Leg day with my two buddies who took me through their exercises and helped out my form. It was hard work (especially squats) but I feel pretty accomplished!
If I can manage it, I will certainly take a picture and post! The balance aspect of the handstand is what will probably be the hardest. I have terrible balance and my core muscles need some work. Hopefully the regular yoga will help. That, and practice practice practice! And making an ass of myself in the class exercise room at my gym.
Today is one of the very rare days where I am having a hard time motivating myself to get to the gym. Not even an extra cup of strong coffee is rousing me from my current feeling of lethargy. Wife and I ran 10k last night and for some reason my legs hurt more than normal. And today is supposed to be my "legs" weight training day. Ugh....
Now if I could only get some cheese with this "whine". ;)
No gym for me this week. The flu hit our house like a damn hurricane. Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends). However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.
I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.
Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.
Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.
Alternating days, 5 days a week:
A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.
B) Home Day
--- 30 minutes of pilates or yoga video.
I'm also working on the input side, with improved eating habits.
Any thoughts/suggestions?
I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.
His other love is kettlebells - any particularly good videos or other online primers on how to approach those?
No gym for me this week. The flu hit our house like a damn hurricane. Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends). However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.
I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.
Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.
Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.
Alternating days, 5 days a week:
A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.
B) Home Day
--- 30 minutes of pilates or yoga video.
I'm also working on the input side, with improved eating habits.
Any thoughts/suggestions?
Besides the rows, are there any other workouts you are doing to focus on your spinal muscles? I didn't even know that was a thing until I started reading about bridges, but after a bit more research, well developed and regularly worked spinal muscles do an outstanding job of protecting the spine (and therefore back flare-ups). Oh, and I do know that the yoga probably helps too.
I'm in! I would like to dramatically improve my strength and fitness this year. Goals:I'll get you added to the tracking post tomorrow. Since this is a year long gauntlet, are you sure you need to lose 52lbs (1lb/week)? Just trying to make sure people are in this for the year.
* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
I'll leave it as is then. And for macro nutrient tracking (ratios for me) I love myfitnesspal.I'm in! I would like to dramatically improve my strength and fitness this year. Goals:I'll get you added to the tracking post tomorrow. Since this is a year long gauntlet, are you sure you need to lose 52lbs (1lb/week)? Just trying to make sure people are in this for the year.
* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
I need to lose about 45 lbs. I have done this before and I can do it again. The first six weeks are the hardest. You all are very inspiring and I definitely need a group to help me stay on track. Mini goal #1: update the MyFitnessPal app on my phone.
I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.
Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.
Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.
Alternating days, 5 days a week:
A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.
B) Home Day
--- 30 minutes of pilates or yoga video.
I'm also working on the input side, with improved eating habits.
Any thoughts/suggestions?
Perhaps adding some bodyweight spinal muscle exercises on my home days would be smart. A quick Google search gave me a list (http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm) of exercises to do. Most of them are actually things that are already included in the yoga and pilates programs, but I could add those that are missing (side plank, squats, hip lifts, and oblique twist).
I want to lose 15 - 20 pounds.
I am recovering from a broken fibula, torn ligaments in my ankle, and torn stuff in my knee (that all happened in September), and from shoulder surgery (left) on 12/22. So, right now, I am just happy to be walking again (still with some ankle/foot pain and knee weirdness). I might be able to lose 10 pounds just by returning to my usual lifestyle--walking everywhere. I don't think I will be able to bike for at least 2 more months.
I am doing rotator cuff exercises for my right shoulder. I already had it repaired 6 years ago, and am determined to take care of my RCs so as to avoid any future RC surgeries!
Good luck to everyone with their fitness and strength goals.
If it doesn't aggravate your back, you might consider doing more intense intervals with both the walking and the rowing. Like instead of one walk stretch followed by one stretch of slow running, try one minute walking, one minute running a little faster (or whatever you're able to do). You can then work on increasing the running intervals as you gain fitness. Much of the research coming out now indicates that shorter bursts of more intense exercise are more effective for building fitness.
I'm not a fan of the weight machines at all. Many of them force you to do the exercise with poor biomechanics and only allow a single plane of movement, so just the large target muscles are involved, and small stabilizers and secondary muscle groups don't come into play. The machines can be good as a starting point just to get into the gym and in the habit of lifting, but think of them as a jumping off point to move to compound lifts with free weights if you can, for a more efficient and effective (and fun!) workout.
Perhaps adding some bodyweight spinal muscle exercises on my home days would be smart. A quick Google search gave me a list (http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm) of exercises to do. Most of them are actually things that are already included in the yoga and pilates programs, but I could add those that are missing (side plank, squats, hip lifts, and oblique twist).
Those look like pretty good options to add, and if you remember the focus while doing the ones you already do w/ yoga & pilates, I think you should be able to takes some steps to prevent back issues.
That would be awesome. I've been averaging one 3-week episode of severe pain per year, so I'm really intent on taking care of it once and for all. One of the helpful things the yoga video instructor does is to remind you to think about what you want to get out of your yoga practice each time, so that's my opportunity to remind myself to really focus on the core.
Thanks for the help!
I particularly like mixing free weights and machines. I prefer free weights and they comprise about 70% of my strength training program...for chest, biceps, and shoulders I find free weights work best. But some of the machines, particularly for lats (pulldowns) and triceps (cable pushdowns), work really well.
My lower body has always been comparatively weaker than my upper - my kayaking hobby has always maintained my upper body to a certain degree - leaving the legs a bit "toothpicky". I need to address this. Also, I don't feel all that comfortable doing squats with a barbell on my back - so the sit down leg press machine is also a favourite of mine. Just feels safer...maybe once my legs beef up a bit I will move to some traditional squats...
I particularly like mixing free weights and machines. I prefer free weights and they comprise about 70% of my strength training program...for chest, biceps, and shoulders I find free weights work best. But some of the machines, particularly for lats (pulldowns) and triceps (cable pushdowns), work really well.
My lower body has always been comparatively weaker than my upper - my kayaking hobby has always maintained my upper body to a certain degree - leaving the legs a bit "toothpicky". I need to address this. Also, I don't feel all that comfortable doing squats with a barbell on my back - so the sit down leg press machine is also a favourite of mine. Just feels safer...maybe once my legs beef up a bit I will move to some traditional squats...
... but what I really need to figure out this year is how to handle running without injuring my knees.
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.
The thing that helped the most with my running pain (hips and knees) was running in minimalist shoes. I know there's some debate about them, but they've really helped me (and my husband). And that's at my highest weight of almost 250. It encouraged me to run with less bounce in my step. If I could do that in regular cushioned shoes, I'd be fine, but I always slip back into old bouncy habits which is very jarring. With the shoes, I'm more glidy. If that's a word.
The thing that helped the most with my running pain (hips and knees) was running in minimalist shoes. I know there's some debate about them, but they've really helped me (and my husband). And that's at my highest weight of almost 250. It encouraged me to run with less bounce in my step. If I could do that in regular cushioned shoes, I'd be fine, but I always slip back into old bouncy habits which is very jarring. With the shoes, I'm more glidy. If that's a word.
Gym today. Intervals felt GREAT and I understand what you guys were saying about the problem with machines. I'll check out the options for free weights once I've gotten into the swing of things.
Credaholic, my pain is due to some bulging discs in my low back, which causes back spasms and sciatic pain. I also have some significant numbness in my right leg. Maybe I could do a similar exercise to what you describe under a low bar? Or do you think the wobbliness of the rope is useful? Our local walking path has exercise stations, and one of them has a low bar that I could do a sort of hanging reverse push-up.
Good advice for altering set/rep count when increasing weight? I'm primarily interested in tone than pure mass, and the weights are pretty light, but my starting weight has already gone from 1 set of 10 to 3 of 10 and I forget what my physical therapist recommended when I increase the weight.
I was thinking of going back to 1/10 unless it felt easy after the first set, in which case doing 2/10, but not all the way to 3/10 for the first few times.
Thoughts?
@Jordanread.
Tsk, tsk, tsk...
Well Jordanread.....face punch!@Jordanread.
Tsk, tsk, tsk...
That's not 'tsk' worthy. That is 'face punched by Felix Baumgartner on the way down' worthy.
So I suck at this not drinking thing. Already screwed up...hard. Last night I had a six pack and pint of Captain.
Well Jordanread.....face punch!@Jordanread.
Tsk, tsk, tsk...
That's not 'tsk' worthy. That is 'face punched by Felix Baumgartner on the way down' worthy.
So I suck at this not drinking thing. Already screwed up...hard. Last night I had a six pack and pint of Captain.
Oh hell, I would be in the ER after a night like that. Not to be impolite, but what the fuck were you doing to yourself?
It was my intention to keep this up until June...until I realized that if I am going to be successful in getting my garden/orchard going I will have to curtail this routine in the Spring. I will be out of the city for long stretches and there are no gym facilities on my little island, where my garden experiment will occur.
Well, after a Friday night enjoying some home made Pad Thai and some nice red wine, I find myself reflecting back on my week of workouts. It is Saturday morning and I can FEEL the effects of the. week of cardio and weight training. A general numbness in some muscle groups, and a bit of soreness in others. My wife and I are going to do a modest road run this weekend sometime, but mostly it will be a weekend dominated by rest and recovery and football (Seahawks!!!).
This was my week:
Monday: Stationary bike - 10 miles. 5 mile treadmill run. Strength training: arms, back, abs
Tuesday: Stationary bike - 10 miles. 7 mile road run. Strength training: chest, shoulders, triceps
Wednesday: Stationary bike - 10 miles. Strength training: legs, abs
Thursday: Stationary bike -10 miles. 5 mile treadmill run. Strength training: arms, back, abs
Friday: Stationary bike - 10 miles. Strength training: chest, shoulders, triceps
It was my intention to keep this up until June...until I realized that if I am going to be successful in getting my garden/orchard going I will have to curtail this routine in the Spring. I will be out of the city for long stretches and there are no gym facilities on my little island, where my garden experiment will occur.
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.
Here are my 2015 fitness goals:
-1 set of 10 dead hang pull-ups (currently at 2, PR was 8 in 2013)
-<7 minute mile (I've always been an long slow distance girl...probably around 8:30 now)
-<25 minute 5k (28ish now)
-25 good form tricep push ups (the wide, chest pull ups are MUCH easier for me, 0 now)
-be able to do a pistol squat with each leg (0, never been able to do this)
More generally, I just want to be more active this year and get back into a decent workout routine of lifting, running, biking, swimming and body weight exercises. I more or less took the last quarter of 2014 off (bad for body, mind and soul!) so it's time to get back to it! I'm thankful I did at least stick to my mostly low-fat vegan diet, so at least I didn't pack on the pounds - though I'm sure my body fat % went up! I also struggle with flexibility - perpetual tight hamstrings and hips so I need to work on that, too.
Good luck achieving your goals everyone!
Almost cut my Run short today... Glad I set some resolutions on here & have this group to report back to! Was enough incentive to kick my butt into finishing.
It was a gorgeous, but windy day out. DH & I headed out on our bikes together (biking is pretty new for us.) Can't believe we rode 15 miles!!!
We stopped at the 11 mile mark to share a pint of local micro-brew beer out on the sunny patio. Sweet! Cheating, I know, but still am astounded I rode 15 miles in that crazy wind!
My little Black Lab recognizes "workout clothes" & was losing her mind when we got home. So I took off my bike helmut & put on a running cap & headed right back outside.
WTH?!?! My legs wouldn't work right. My gait was all wonky. I was trying to run, but I'm pretty sure it looked more like a *Monty Python silly-walk*
Don't know how triathletes do "brick" workouts. Oh well, managed to run 2.25 miles.
Now I'm starving!!
Another workout down, one more to go tomorrow. I have never looked forward to our Red Wine Friday tradition more than tomorrow night.
Not only the workouts, but a week dominated by eating dark rye crisps, cans of tuna (no mayo allowed), dodgy tasting protein shakes, and dishes dominated by lentils and chickpeas....I'm ready for some hearty food to go with that bottle of fine red sittin' in the wine rack.
Why the no mayo? Ever since I found a recipe on these forums on do-it-yourself mayo, I find it quite healthy.
Look up "immersion blender mayo". It's super easy to make! Ingredients are one egg, almost a cup of olive oil, mustard, dash of lemon, salt, pepper. Then you can add almost anything else to flavor it such as roasted red peppers, garlic, etc. I've made it a few times since coming across the recipe.
True I would steer clear of store bought mayo with a thousand strange ingredients on the list, but the homemade mayo is stuff I would eat anyways! And it tastes so much better than store bought. I never really ate much mayo before, but now it's slowly creeping it's way into my diet (to make grilled chicken salad, topping a homemade lentil veggie burger, etc.).
Ok, I took some measurements and will need some feedback here. I had assistance but neither of us are experts. We're pretty sure we did the right ones, but we are not confident in the hip measurement (if that is even important for men). We measured my waist at the belly button, which is the fattest part with all the awesomeness of beer and love handles. Apologies in advance for using the better metric system (I'm not in the US right now), but I did the conversions and added them.
Height: ~1.75m/~5'9"
Weight: UNK. I'm probably in the 190s, but I wouldn't be shocked if it is high 180s
Shoulders: 127 cm/50 in
Chest: 106 cm/41.73 in
Waist: 90 cm/35.43 in
Hip?: 91 cm/35.82 in
Bicep: 35 cm/13.77 in
Neck: 39 cm/15 in
Body Fat: 20% ----------> THIS IS ACCORDING TO THE US NAVY CALCULATOR, VERY APPROXIMATE
Does that give anyone an idea of where I am and what my metrics should be? Again, my goal is no more love handles/gut. I really don't trust the Navy's calculator, although I've been told it tends to overapproximate body fat, not under. Does anyone think it is realistic that I am at 20%? If so I only really have to drove ~5%, right? I don't know, I feel like I look higher than that...I feel like I have a lot further to go than 5%, how ever many lbs of fat weight that means. Seriously, just shoot straight - I'm not here for cheerleading, I'm here for accountability. Again, no gut and no love handles is what I want, as well as better overall fitness.
I've attached a headless picture to follow jordanreed's lead somewhat (sorry man, not gonna put my face out there). I apologize in advance for the low quality - it was taken by an old iPod that has seen better days. Please let me know where I should be aiming to reach my goals. Don't worry, I'm posting my picture so that means I'm thick skinned and can take your inputs.
I'll try to sleep then, I sleep noon-6pm or 1pm to 6pm normally.
is it more effective to target muscles (different ones) each day? I do the entire gambit each day I think. My normal routine is I do the 30 minute work out at Planet Fitness that does "everything", then another 30 minutes on whatever isn't as sore. If everything is sore, I sit down and ride a bike/climb stairs to slow catch my breath before going home. Should I just sit on a chair to rest? Or is the bike/stairs a good "cooling" down thing? I liked the bike since I can sit and kind of "flop" legs and watch news on tv. I know the trainer at planet fitness recommended I not do the 30 minutes/abs each day but he didn't say why and he isn't there anymore. Nothing on internet says it's bad that I do, most people just tend to focus on one area online for some reason. I see it as the same as people running daily/doing heavy lifts daily/etc. I just do everything daily, plus I'm not too good at it so it isn't that heavy (20-50lbs depending on what machine I'm using)?
I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.
His other love is kettlebells - any particularly good videos or other online primers on how to approach those?
I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!
- Handstand (without a wall!)
If I can manage it, I will certainly take a picture and post! The balance aspect of the handstand is what will probably be the hardest. I have terrible balance and my core muscles need some work. Hopefully the regular yoga will help. That, and practice practice practice! And making an ass of myself in the class exercise room at my gym.
No gym for me this week. The flu hit our house like a damn hurricane. Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends). However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.
Hope you feel better!I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.
Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.
Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.
Alternating days, 5 days a week:
A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.
B) Home Day
--- 30 minutes of pilates or yoga video.
I'm also working on the input side, with improved eating habits.
Any thoughts/suggestions?
Besides the rows, are there any other workouts you are doing to focus on your spinal muscles? I didn't even know that was a thing until I started reading about bridges, but after a bit more research, well developed and regularly worked spinal muscles do an outstanding job of protecting the spine (and therefore back flare-ups). Oh, and I do know that the yoga probably helps too.I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.
His other love is kettlebells - any particularly good videos or other online primers on how to approach those?
Look for anything by Pavel Tsatsouline. He is something like a god when it comes to kettlebells.
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.
Good advice for altering set/rep count when increasing weight? I'm primarily interested in tone than pure mass, and the weights are pretty light, but my starting weight has already gone from 1 set of 10 to 3 of 10 and I forget what my physical therapist recommended when I increase the weight.
I was thinking of going back to 1/10 unless it felt easy after the first set, in which case doing 2/10, but not all the way to 3/10 for the first few times.
Thoughts?
Credaholic - are you seeing a difference in calf muscle definition only after starting this year? Or were you lifting/doing this program previously?
Re: spinal muscles: anything that has you lock your spine in neutral under load will help. Those muscles' job is to preserve spinal integrity and avoid letting discs go flying out and such. My favorites include RDLs and back extensions (should be called hip extensions cause i only have people do them up to neutral, not to the point of lumbar extension), and surprisingly, pullups or body rows, because the lats play an overlooked role in spinal stabilization.
Here's a resource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)
I thought the same thing when I read that comment.Here's a resource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)
I have shoulders! Thanks, interesting read. I like the advocacy for people having the chance to do some hanging at any time. I like the overarching idea as well of having continuous movement throughout the day, rather than just having one section of the day reserved for that part of our nature. It's difficult enough to make the change to a standing desk in our current culture, let alone trying to introduce some exercises sporadically throughout the day if desired.
Just wanted to update you guys about half way through the month.
Down 4 out of those 15 lbs I need to lose.
I hit a 300lb bench, 365lb squat, 415lb deadlift. Still a ways to go =D
Just wanted to update you guys about half way through the month.
Down 4 out of those 15 lbs I need to lose.
I hit a 300lb bench, 365lb squat, 415lb deadlift. Still a ways to go =D
Hit a lower body power session today!
385lb ass to grass squat (Beltless)
495lb Conventional deadlift (Beltess/Strapless, used chalk)
Also went for a 5 miles walk with my friend and his dog, even though it was COLD.
Shout out to rotavirus...you are one mean son of a bitch. Glad you are out of my house.
Here's a resource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)
I have shoulders! Thanks, interesting read. I like the advocacy for people having the chance to do some hanging at any time. I like the overarching idea as well of having continuous movement throughout the day, rather than just having one section of the day reserved for that part of our nature. It's difficult enough to make the change to a standing desk in our current culture, let alone trying to introduce some exercises sporadically throughout the day if desired.
Per DSKla's suggestion, I tried some hangs today. I thought for sure I could hang for 2 minutes no problem with both arms...
TL;DR: Hanging is more difficult than you think if you haven't tried it before.
Per DSKla's suggestion, I tried some hangs today. I thought for sure I could hang for 2 minutes no problem with both arms. I started hanging, then started playing around with trying the "active" hang, followed by the side-to-side swinging. That was about 30 seconds total. I realized I might not be able to hang around much longer (pun intended) about 50 seconds in, and my grip gave at 70 seconds. :(. I made it a point to hang for a total of 2 minutes. Now the suggested time of hanging for a total of 7 minutes per day for 30 days sounds very tough. I thought I would have no problem with 2 minutes straight (6'4", 195lb).
TL;DR: Hanging is more difficult than you think if you haven't tried it before.
Re: spinal muscles: anything that has you lock your spine in neutral under load will help. Those muscles' job is to preserve spinal integrity and avoid letting discs go flying out and such. My favorites include RDLs and back extensions (should be called hip extensions cause i only have people do them up to neutral, not to the point of lumbar extension), and surprisingly, pullups or body rows, because the lats play an overlooked role in spinal stabilization.
Any tips on doing back extensions at home? Seems like when you do them on the floor you start at neutral and them move into lumbar extension.
I caved today and bought a scale. I was 150 lbs post-pregnancy and pre-T25, and now 145 (144.8 if we're going to be really technical!) I also finally saw a budge in inches. I measured myself early November, and now I've lost half an inch in my waist, and my pants are looser. I have a workout today and two tomorrow, and then I'll be able to say I've stuck with the Alpha calendar for 3 weeks.
Looking forward to your recommendations...
- We'd like to get a stationary bike to use on housebound days. Which make/model do you recommend? We're looking for something like a spin bike.
- We'd like to get a stationary bike to use on housebound days. Which make/model do you recommend? We're looking for something like a spin bike.
- I tend to get bored on the bike, and I know that there are free online spinning class videos, road rides, etc. What free ones do you recommend. Or, which not-free ones do you recommend?
- My gym doesn't have the equipment to do a cable triceps pushdown. What do you recommend instead?
1) i love a simple airdyne bike. No need to plug it in, the handles allow for an upper body component, and it is the nastiest torture machine ever invented. The harder you pedal and push, the faster the fan goes, and the harder it gets again. It is far and away more bang for your buck than a normal, more expensive electronic bike. Some of our favorite things to do on it only take a few minutes. One Tabata round, for example. Or set the readout to calories (don't think in terms of actual calories burned, this is just a work output metric) and see how many you can get in 1 minute. My buddy got 95 and almost died. You can get more done on an airdyne in a few minutes than a stationary bike in an hour.
- Got on track with MyFitnessPal
- Did a weight workout twice this week
- On Day 2 of drinking 1 gallon of water a day. Not as hard as I thought it was going to bed a weight workout twice this week
I have some questions for all of you:
- We'd like to get a stationary bike to use on housebound days. Which make/model do you recommend? We're looking for something like a spin bike.
- I tend to get bored on the bike, and I know that there are free online spinning class videos, road rides, etc. What free ones do you recommend. Or, which not-free ones do you recommend?
- My gym doesn't have the equipment to do a cable triceps pushdown. What do you recommend instead?
Looking forward to your recommendations...
Jordanread, get your pen ready!
Jordanread - I think I'm ready to add a couple defined goals to my tracking.
That's awesome NICE!
I'm off to the gym (it's only 9am here and it should be pleasantly "unbusy") for my last indoor workout of the week. The rains are supposed ease on Sunday, so my wife just informed me we are doing a 13k run. Oh boy. But hey, at least it's RED WINE FRIDAY!!!
Back to my new goal - I told my wife of my success and new goal and she had an interesting response. She said she'd much rather I stay where I am if I don't do what I did in the past, which is have massive gain/lose cycles. Basically, she thinks 170 sounds great but she thinks that I'll hit that and the second I return home from my overseas program I'll tack on 5-10 and then slowly add more after that.
I can't say I disagree with her. Is there anyone on here who's had success losing a bunch and then keeping it off (maybe Jon_Snow)? Or perhaps someone who focused on getting to a somewhat healthier weight and just maintaining it? I'd love to hear about your experiences. I know there's a lot of science talking about how once you lose weight your body fights to get back to the higher amount you set previously, but I'm not sure if that'd be more applicable at 170 than 183.
Good job on your progress, everyone. Jon_Snow, maybe I'll turn into a badass like you when I FIRE, but that's not anytime soon.
I've kept 80 pounds off for about 5 years. Still would like to lose a bit more fat and replace it with muscle, hence my goals.
I can't say I disagree with her. Is there anyone on here who's had success losing a bunch and then keeping it off (maybe Jon_Snow)? Or perhaps someone who focused on getting to a somewhat healthier weight and just maintaining it? I'd love to hear about your experiences. I know there's a lot of science talking about how once you lose weight your body fights to get back to the higher amount you set previously, but I'm not sure if that'd be more applicable at 170 than 183.
I lost over 50 pounds a couple years ago. I let a little bit creep back on over last summer (like 6-8#), but I'm on track now to get rid of it again. I was carrying the extra weight for probably about 5 years in my late 20's to early 30's. I was a thin child and was never heavy until I started working and eating out way too much. I'm providing this information because I think it has an effect on where your "set point" might be. For me, it's not really a thing, because I wasn't obese for decades on end. My weight loss pretty much tracked with my effort put in on the exercise and diet fronts, but of course it gets harder at closer to goal weight, because the margins get thinner (no pun intended).
I've been above the aforementioned goal weight (170) for about a decade I think. I was a thin child as well...so does this lower my "set point." PS Thanks for helping me remember the name of the theory I was referencing.
Huge ups to you and the others who have lost a ton and continue to keep it off - major accomplishment there.
Also, when I say "massive" gain/loss cycles, I really mean 10-20 lbs. Way more than I should do, but the people who lost 50+ are probably scoffing at my desire to lose 13 more. Yeah, I know the first lbs are easier to drop, but there's still a huge difference between 50 & 13.
Thanks, peaceful. My problem is my military lifestyle...I (and many others) eat well and work out a ton while on deployment, while at the same time walking a ton more than when we're stateside. Then we get back and indulge ourselves in all the things we missed - for me that is junk food...Everything from Chick Fil A to Dominos to Ben & Jerry's. Yeah, pretty bad - it becomes a vicious cycle. Of course I have to stay in good enough shape to do well on the fitness test, so I never go too far (although I think 5'9" 200 is pretty bad for me, and I've been there).
PS Sorry for inserting the food porn into this thread.
Then we get back and indulge ourselves in all the things we missed - for me that is junk food...Everything from Chick Fil A to Dominos to Ben & Jerry's. Yeah, pretty bad - it becomes a vicious cycle. Of course I have to stay in good enough shape to do well on the fitness test, so I never go too far (although I think 5'9" 200 is pretty bad for me, and I've been there).
As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.
A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.
As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.
A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.
I hear ya on using food & drink to alleviate work stress!
There are days after a 12 hour shift in the O.R. that I get home & finally (finally!!) get to sit down (relief!) and it's awfully nice to put a glass of red wine in my hand. Not the best, I know. Sigh.
Certainly enjoy reading what you & others are up to in FIRE. Gives me hope! I am SO looking forward to my FIRE so I can get out more & enjoy what Colorado has to offer!
(https://s-media-cache-ak0.pinimg.com/originals/ec/f4/30/ecf43096d8f05443d59997f1537bfc7d.jpg)
As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.
A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.
I hear ya on using food & drink to alleviate work stress!
There are days after a 12 hour shift in the O.R. that I get home & finally (finally!!) get to sit down (relief!) and it's awfully nice to put a glass of red wine in my hand. Not the best, I know. Sigh.
Certainly enjoy reading what you & others are up to in FIRE. Gives me hope! I am SO looking forward to my FIRE so I can get out more & enjoy what Colorado has to offer!
No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".
- Be able to swim multiple freestyle laps (I'll have to get more specific once we get closer to swim season and I can judge current condition- but in the past I've never really pushed myself past 2 laps or so of freestyle laps)
Here are my goals for 2015
Lose 50 lbs
Eat 50% veggies in my meals
Begin lifetime ladder
Increase water to 10 glasses per day
Improve flexibility
Begin consistently using my foam roller
Track progress on my fitness pal
I have had great success using YNAB to get my financials goals in line and am looking to use a similar approach to weight. Things like reducing expenses, increasing earnings, tracking progress, setting goals, not letting setbacks knock us off track. I can see how many of these can be applied to health goals.
I read a book called Stop Saying Your Fine and it had a lot of good points when you are trying to make a change in an area that is challenging you. The best to sum up was start doing and stop planning so much. Taking action even any type no matter how small will get you closer to your goal vs a very detailed plan you never execute.
No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".
No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".
Oh no, I didn't say my glass of red wine is making me fat...I just don't like having that as my stress-busting habit.
So I'm actively working on changing that! I've begun a challenge for myself to only indulge on Red Wine Fridays. Yay! And when DH & I ride bikes on weekend for errands + fitness, if we stop at a local micro-brewery, I enjoy a fresh pint of beer. Well-earned that way!
Cool! Sorry if I missed it in the first place. Sometimes I just chime in without haven't read the whole thread. This board is too active to keep up with everything!
I have lost another 3lbs and always walk 10,000/steps/day & many days more & at least 30 min's of very fast walking. I was not fat & exercised daily until I turned 50 & had a super high heart rate that could only be lowered thru beta-blockers & gained 50lbs within months. Doc said that the meds lowered my metabolism right along with my heart rate but left untreated I would have died. Then I just gave up & didn't exercise nearly as much & ate more. 5 years ago I lost 30lbs & then gained it back. I started losing weight in Aug & I track how many calories I burn daily with Fitbit & what I eat & everyday but 1 day a week I am at a 500-800 calorie deficit. Then 1 day I eat as much as I burn so my body will not think it is starving. I have decided that even though I will still be technicality overweight I am not going to try to lose past my goal but merely look to maintain-I am 60 and am trying to be realistic. I feel much better now then I did & can actually walk up a steep incline which I could not do before. My thighs no longer rub together when I walk, etc. By the time I am done I will have lost 30lbs. I know it is unhealthy to lose & gain back so I am determined this time to stay on top of things.
... The insurance company bought it for everyone that was overweight & required challenges for everyone if you wanted a discount ($50/month)& at first I was mad but was also cheap enough that I wanted my discount. Then as I had to track what I was doing I became very motivated & within weeks I went from saying "Why don't they just put a chip in my head?" to saying this "is the best thing that has happened to me". I realized it was a great tool. Thanks Jordanread for all the encouragement!
Back to my new goal - I told my wife of my success and new goal and she had an interesting response. She said she'd much rather I stay where I am if I don't do what I did in the past, which is have massive gain/lose cycles. Basically, she thinks 170 sounds great but she thinks that I'll hit that and the second I return home from my overseas program I'll tack on 5-10 and then slowly add more after that.
I can't say I disagree with her. Is there anyone on here who's had success losing a bunch and then keeping it off (maybe Jon_Snow)? Or perhaps someone who focused on getting to a somewhat healthier weight and just maintaining it? I'd love to hear about your experiences. I know there's a lot of science talking about how once you lose weight your body fights to get back to the higher amount you set previously, but I'm not sure if that'd be more applicable at 170 than 183.
Good job on your progress, everyone. Jon_Snow, maybe I'll turn into a badass like you when I FIRE, but that's not anytime soon.
I would like to join this challenge, though I think my goal may be somewhat vague.
I am in relatively good shape (healthy weight, good diet, etc....), but I would like to increase my endurance and strength for activities like hiking (including carrying a backpack). DH and I are going to be doing some long and moderately difficult hiking this summer in the Scottish highlands, and I would like to be more capable than I currently am. In past years, we have done longish hikes (10-18 km to an elevation gain of 800-1000m, but I fear my abilities are not what they once were ( too much sitting around lately!)....
Any thoughts on what I can do in the winter months (I am in vancouver, so mild winters, but hiking is not possible for me above the snow line at the moment)?
I think I will start by aiming to do one 1-3 hour hike per week in the winter months ( or if I can't swing that some weeks, at least an equivalent walk or perhaps a snowshoe in the mountains, weather permitting), in addition to weights/stretching at home. I just need to get myself more active!
Any other suggestions of activities /exercises to try?
- Be able to swim multiple freestyle laps (I'll have to get more specific once we get closer to swim season and I can judge current condition- but in the past I've never really pushed myself past 2 laps or so of freestyle laps)
I've got you added, and included the quoted goal with a metric TBD. I can make the 'know more about fitness' part as an actual goal, but I think your participation around here will assist with that. We can always go back and update your goals as you learn more. Glad to have you.
I am also reading up a bit more on eating and nutrition for a more active lifestyle and from what I can find (and the little bit I've tracked my eating so far) it seems like I need to up my intake of calories overall and really be more strategic about getting more protein. Does that sound right to folks out there? What are some good resources for eating right for exercise?
Only two days left in the first month of the challenge. I will update tomorrow with details, but how is everyone else doing? Anyone already knock a goal off the list already?
horsepoor
Set of 10 deck squats with jump - 25lb kettleball
10 single leg deadlifts each leg - no rebalance1 set 20 bosu ball squats- done1 set 10 bosu ball squats - 5 second hold at 2-point- done
Run a 7 minute mile
Lose8lbsof fat - 3 down, 5 to go
Only two days left in the first month of the challenge. I will update tomorrow with details, but how is everyone else doing? Anyone already knock a goal off the list already?
Just curious, what phone app do you use for tracking steps luckygirl (or anyone else who does this?)? I'd like to know that info out of curiosity, but it doesn't seem worth it to buy a fitbit.
twbird18 Not a doctor, but I had terrible recurrent sinus infections that I eventually traced back to some low-grade food allergies. For me, it was peanuts (avoid altogether was the only way) and dairy (limited consumption okay, but only in fermented forms). I also have some indoor allergies, but have good results with a deep 'media' furnace filter (the 4" thick boxes) and a separate air purifier which runs 24/7 in the bedroom.
If you suspect outdoor allergies, a lot of folks I know have had good results taking locally produced wildflower honey medicinally (one spoonful a day).
It's a long weekend for those of us in B.C. - yay for Family Day!
We are at our island place this weekend, so no weight training facilities handy, but since I spent 5 hours yesterday clearing brush from my future garden site I still feel that I got a good workout in - and a ton of scrapes and scratches courtesy of the blackberry bushes. As our half marathon draws nearer, my wife and I have cranked up the distance of our training runs. We did 12km this morning on some twisty, hilly, island roads...things are definitely getting EASIER. My legs are feeling it right now as we get ready to head back to Vancouver on the ferry...tomorrow, back to my weekday gym routine. My wife and I did allow ourselves a few beers as a reward for our hard work in the garden, so all is not PERFECT with the diet aspect of the plan, but whatever...its a long weekend after all. :)
Pants are starting to fit quite loosely, and my belt is starting to run out of notches. Clothes from my "skinny" days that have been languishing in the darker recesses of my closet are now part of my active wardrobe. Thus far, this whole fitness journey has exceeded my expectations. Highlight of my post-FIRE life so far, no doubt.
I have figured out the 1 gallon of water thing for when I'm at work. Need to figure it out for while I'm at home.
Worked out with weights 1-2 days per week (most weeks 2).
Ordered exercise bike!
http://forum.mrmoneymustache.com/index.php?topic=28879.msg527506.msg#527506 (http://forum.mrmoneymustache.com/index.php?topic=28879.msg527506.msg#527506)I have figured out the 1 gallon of water thing for when I'm at work. Need to figure it out for while I'm at home.
Worked out with weights 1-2 days per week (most weeks 2).
Ordered exercise bike!
I'm confused. You did WHAT!?
Hit a 405lb freeweight squat today, well below parallel and beltless/strapless.
Can someone recommend some good books or YouTube videos on weight lifting? I'm not a beginner but I've never lifted too seriously. Prior to my move to the d.c. area a few months ago, I went to the very unmustachian KokoFitClub which really helped motivate my weight loss/instill good gym habits but now I just sort of aimlessly lift because I'm not following a program at all. Also, I used to be in the military and am familiar with a variety of free weight exercises. I just always did what the guys I went to the gym with were doing so I never learned anything about why we were doing things.
If you don't know what KoKo is, it's like a boutique gym where you get a thumb drive that goes in the cardio machines or weight machine and tells you what to do exactly and every 12 sessions you do a strengthen test so your weight can be adjusted, but it's not something you can do forever. At less than a year of regular attendance both DH and I were already hitting weight limits on some exercises.
Anyway, any help would be appreciated bonus points for any books that are popular enough for the library or available on kindle unlimited (free trial)
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.
I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.
My goals for 2015:
Enter the 1000 pound club (currently sitting at around 800-even)
Maintain or lower weight (180 currently)
Reduce body-fat (currently 10 mm fold at about 60mm to right of navel, going to change to multi-point to be more accurate)
Complete century bike ride this summer (did a metric Century last year)
15 bodyweight + 45lbs dips (current max is 9)
I'm probably being a bit ambitious but I'd rather aim for something and slightly miss it than try for something easy.
Accomplished:
- Lost five lbs
- Took barre workout class six days/wk
- Walked four-seven miles/day
- Ate mindfully (but needed to add one "cheat" day/week for an indulgence)
Feb 2015 goals
- Find and then maintain healthy weight
- Excel in (vs. just surviving!) barre workout class six days/week
- Continue to walk minimum of two miles/day
- Continue mindful healthy eating
- Gradually release the need for a "cheat" day
The reason for the update re: weight
- After losing five lbs since Jan (in addition to the 20lbs lost since Nov), my weigh loss has stopped (no change to activity/calorie intake, etc.) Note: According to my height/age/gender, I'm supposed to lose another 20 lbs
- And yet my clothing size continues to drop (was a size 14 in Nov, now a size 6 in Feb)
- So it seems my weight may no longer be a helpful indicator of fitness for me
- Perhaps clothing size is more accurate?
Question: Have other had this experience? If so, how do you assess your healthy weight and/or fitness level?
Thanks!
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.
I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.
Tweaked a knee while on a 12km run yesterday. I am not pleased. Will have to dial back the leg related cardio for a few days. Hope this heals on it's own and it is not a structural injury. Did I mention that I'm pissed off about this? F***. Half marathon looming in April.
On a positive note, my body fat percentage continues to drop - I am on the second to last notch on my belt, and there is only one pair of pants from my skinny days that are still a bit snug...they are a 30" waist, so my waist size goal is getting close. My wife poked my belly the other day and proclaimed "there's nothing left of you!". Yeah, it's a pretty different story from 6 months ago...
Probably 17% body fat percentage or a bit below...there seems like there may be an "ab-fest" any week now. ;)
Diet has been rock solid, with few "off the wagon" incidences. Lot's of lean proteins...lentil and bean based soups are on a steady rotation... Weight training seems to be a nice groove. Just gotta keep this up till June 1st. Then I will allow myself to indulge somewhat during the Summer...
So much badassity in this thread.
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.
I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.
Thanks! I will check it out this weekend.I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.
I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.
For lifting, I highly recommend Jim Wendler's 5/3/1. It is highly effective, and more importantly, gives tons of great options to scale and personalize based on your individual goals, and even how you're feeling on a given day.
Cannot emphasize it enough: if you want an effective lifting program, just buy 5/3/1. Be pepared to read everything, check your ego, and adjust to your needs. But this is way better than the usual recommendations I see floating around the internet for 5x5 or Starting Strength.
This month I've been averaging less mileage on foot, and more time taking the bus. I am eager to get my bike set up with winter tires so I can keep up with a higher ratio of self-propelled commutes. I may decide that the 10,000 steps goal may be too restrictive- hitting it really depends on my walking to and from work most days.
I was able to hit a life long bench press PR today, got 300lbs for 4 full range of motion reps, no bounce, no spotter help.
I've developed an irritating case of Iliotibial Band Syndrome in my left leg...the bane of many a long distance runner. I'm trying to stretch tendons out with a foam roller. Won't know if it's helping until my next long run. My training schedule for the half marathon says I should be running 15km distances right now - not gonna happen with this leg pain. The past two 10km runs the pain has developed right around the 5km mark - and it has been a real struggle to finish the 10km...this has been a major pain in the...leg.
Weight training and diet going very well.
And we have a definite abs sighting. Whooo! Makes eating all these beans and lentil recipes worth it...sort of. I am missing white rice, white pasta, and red meat...and beer...just gotta make it till June 1st. Then I fully intend to fall of the rails HARD. :) For a little while at least.
Coming up on my 6 month anniversary of FIRE...my improved fitness level is right up there in terms of my most fulfilling accomplishments - along with regaining my sanity. ;)
My fixes for IT band syndrome are:
1) stop doing what caused it. Doesn't sound like that's your plan.
2) making a movement habit of full hip and knee flexion. It's an overuse injury from operating in very narrow ranges of hip and knee flexion. I'd look into daily resting squat work. For this, I recommend Kit Laughlin's Mastering the Squat video series. It does cost $10 but it's well worth it, and done well, it will balance out your hips and knees nicely over time.
3) anterior/posterior balance. Strenghtening the posterior chain to compliment your running. Things like RDLs/light deadlifts would be a good start.
In order for me to meet my goal of gaining at least 15 pounds this year, I've been considering making myself something like this: http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/ (http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/)
Anybody have any experience with weight gainer shakes?
In order for me to meet my goal of gaining at least 15 pounds this year, I've been considering making myself something like this: http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/ (http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/)
Anybody have any experience with weight gainer shakes?
No direct experience myself, but my brother tried those and it didn't work for him. That was back in the 90s though. Formulas may be better now.
If I had to gain weight, I'd much rather do it with solid food than a "nutriceutical" shake. Slabs of bread with pastured butter. The nuttiest, oiliest granola you want. Food porn, etc.
While I don't have specific measurements, I can tell you, I feel so much stronger. I have doing the treadmill for 2 and a half months now and just started on the elliptical. I can now do 15 mins on the elliptical whereas before, I could barely clear 5 minutes. I have been going to the gym anywhere from 2- 4 times a week, sometimes more. On the treadmill, I can now walk at a speed of 3.6 at random inclines, maybe not at a full hour depending on the inclines or my mood, but I was barely able to do 3.1 with no incline. I can also run for a good 5 minutes, whereas, I could barely do 5 secs. So, woohoo. Love the feeling of being stronger. I need to start upper body workouts as well, but my elbow tendonitis is a problem. So, I am now working on healing it. Hopefully, within the next year, I can start to do some things, But for now, my pain is at a 3 instead of a 10 and I am quite shy about overdoing it. That was pain. I bought a Theraband flexbar and have been using it almost everyday to stretch and strengthen my arm, so I am hopefully this does the trick eventually.
Everyone seems like they are doing great. Keep up the good work. This thread is inspiring.
Just got back from a 12km run with my better half...the leg pain is still a factor, but definitely BETTER than last week. Thanks to DSKla and Philoceraptor for the advice on performing more full movement leg exercises. I will continue to do that, along with the foam roller excercises. If the improvement is to the same degree by next weekend, then the Half Marathon will probably still be a go in late April.
Using the body fat percentage "visual" chart that Horsepoor posted several pages back, I'd say I have hit my 15% body fat goal. I currently look a lot like the model they used to illustrate 15%...except he has a better tan - and his abs might be slightly more toned - but my chest, arms, and shoulders are more sculpted than his. Ha!
I can now get into my 30" waist pants, so call that goal complete.
My weight, after staying around 190 forever, has actually dropped to 185...I would feel stronger at 190, so now I will actively attempt to gain some more muscle mass to hopefully get there.
I am going to keep on this fitness train until June 1st...and see where I am at that point. No more updates until then.
So, for all the rest of you, we are now 2 months in to this 12 month program. Is anybody else kicking so much ass that they pretty much nailed their goals like Jon_Snow did?
- Are there any issues you are having?
- Are there challenges you want some assistant to overcome?
- What wins (big or small) have you experienced?
- Are your goals keeping you on track?
So, for all the rest of you, we are now 2 months in to this 12 month program. Is anybody else kicking so much ass that they pretty much nailed their goals like Jon_Snow did?
- Are there any issues you are having?
- Are there challenges you want some assistant to overcome?
- What wins (big or small) have you experienced?
- Are your goals keeping you on track?
ugh, still have hip issues when squatting. So pretty much all squatting has been suspended. I'm doing lots of mobility work on my hips, hamstrings and quads. I'm also try to build up the area with other exercises. Weighted good morning, step ups, lunges, hollow body work, hanging leg raises etc. Very frustrating, but I'm making the best of it. On the other hand, my upper body has been getting more work then I've ever done before.....so suns out guns out this summer?
Another milestone for me. I'm down to 25%BF. Last August I was at 36%. So 11% over about 6 months. My lean body mass is up from 178 - 189. Overall translates to 37lbs of fat lost, and 11lbs of muscle gained.
So were you doing weighted squats, or bodyweight? What kind of hip issues?
So were you doing weighted squats, or bodyweight? What kind of hip issues?
Weighted Squats. I get a pinching feeling in the front of my right hip when I am in the bottom of a squat. Usually it starts flaring up when I am at 70% or so of my max. I haven't had it checked out yet, which I really should. But, in lieu of having an MRI, I'm just doing any leg exercise that doesn't bother it. I also have a request in for a standing desk at work. That should be approved and added to my cube soon.
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.
Yea I see a Chiro. He determined essentially the same thing. Tight everything around my hips, but especially my hamstrings. Next week I'm going to start seeing a sports massage person as well. She treats a lot of the guys I work out with and I have heard good things.
You are rocking it!! I really hope that one day you will put together a slideshow video that is kind of the first 6 months of your retirement. (I can help :-)) Your's is a really fun journey to follow, and the fitness benefits and your progress has got to be one of my favorite ongoing stories around here. For when you do fall off said wagon, I highly suggest video taping it :-).
Has anyone used foam rollers much for flexibility/loosening up muscles? We have one that my boyfriend got for physio quite awhile ago and I feel like we under-utilize it. I rolled on my hamstrings and quads bit last night after ballet class and it felt heavenly.
Zik, I'm usiing a roller these days to try and loosen and stretch my IT band (big tendon that runs down the side of the thigh) in an attempt to aleviate some pain when I'm running. I find it is actually a painful process, almost to the point of tears. Maybe I'm doing it wrong?
Zik, I'm usiing a roller these days to try and loosen and stretch my IT band (big tendon that runs down the side of the thigh) in an attempt to aleviate some pain when I'm running. I find it is actually a painful process, almost to the point of tears. Maybe I'm doing it wrong?
Yeah, that one seems to hurt like crazy for some reason. I'm going to try doing it with one foot on the floor to lower the intensity I think. Apparently that part of you is important for preventing knee injuries.
Jon and Zik, it sounds like you are doing it correctly, it is super painful, at least until you get really used to it. Foam rolling the IT band is actually how interrogators cracked Khaled Sheikh Mohammad at Gitmo.
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.
Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.
One concern though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.
Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.
One concern though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.
Still going strong. I've got a good routine with 2 sessions a week with a trainer at the gym, and 2 good athletic "fun" activities outside. Mostly Cross Country skiing right now. And making good progress towards my pull-up goal. I had a few truly awesome sessions last week- it's so exciting to see so much progress, and to be able to do things I couldn't do before!
I've lost about 5 pounds, though that isn't my main goal, and probably should also go look up those body fat percentage pictures posted a while ago. I would guess I've made good progress there.
My quandry now is about how to move forward. I can't justify the ongoing cost of two sessions a week with my trainer, though it has been a fabulous way to get going, for so many reasons. I need to start seriously thinking about transitioning to a more independent routine. I'm a little nervous about it...
What kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.
QuoteWhat kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.
Well that's the million dollar question! Since I'm such a newbie, I don't have a lot of the language around different sorts of training options, so I have a hard time answering that question. But basically, I want the strength training to support my ability to do other real-world things. I want to be able to do a pull-up and some decent push-ups. I want to be able to play on the monkey bars with my son, things like that. And I've been excited about the ways in which the training I've been doing in the gym has made me a better and more confident skiier- I'm sure I'll also see the difference this summer swimming as well.
I have a feeling that kind of answer doesn't help much...
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.
Yea I see a Chiro. He determined essentially the same thing. Tight everything around my hips, but especially my hamstrings. Next week I'm going to start seeing a sports massage person as well. She treats a lot of the guys I work out with and I have heard good things.
QuoteWhat kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.
Well that's the million dollar question! Since I'm such a newbie, I don't have a lot of the language around different sorts of training options, so I have a hard time answering that question. But basically, I want the strength training to support my ability to do other real-world things. I want to be able to do a pull-up and some decent push-ups. I want to be able to play on the monkey bars with my son, things like that. And I've been excited about the ways in which the training I've been doing in the gym has made me a better and more confident skiier- I'm sure I'll also see the difference this summer swimming as well.
I have a feeling that kind of answer doesn't help much...
Ok so I have a weird situation. I'm finally dropping pounds like I really wanted to in the past but haven't yet found a scale to verify. That's fine, I'll get there, but I am encountering one problem for which I'd like some advice.
I'm losing MUSCLE in addition to the fat, dammit! This never happened to me in the past because my primary means of losing weight were strength training and a keto or paleo-type diet (good for maintaining muscle mass). Since I've been living with other people and having little control of my diet, I've been dropping weight but not having enough protein to maintain muscle. Add to this the fact that I can't really strength train, other than some basic body-weight stuff, and you end up with a thinner me but still not the physique I'm looking to get. For example, my chest is smaller with both fat and muscle, but now the chest looks slimmer with a little bit of fat on it. It isn't man-boob action, but I could see how it might be if I were 10-20 lbs of fat heavier and without additional muscle.
Any advice? Luckily (or unluckily, based upon my poor past results) now I've gotten control of my diet and am eating mainly meat and veggies cooked in olive or palm (I'm in Africa) oil. I think this should slow down or arrest muscle loss, but I'd like to add some back while still losing fat, which is the perennial challenge. I'm getting back into my pushups, squats, and ab exercise routine but I will not be able to start weight lifting again for a few weeks.
I know, this shouldn't be my main concern as I still have the belly and spare tire to lose, but I don't want to lose too much muscle because then I'll have to get back into a bulking stage and I want to avoid the yo-yo cycle that has characterized basically my entire adult life.
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.
Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.
One concern though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.
It is actually pretty comfortable, and I find that it's a nice auto-correct for shoulder rotational position in overhead work. Compared to the way a dumbbell would load you, the KB puts your shoulder into a more externally rotated position, which is more stable than internal rotation.
As far as weight, it's very dependent on you and what movements you want to do. But if we're assuming a kb swing, it's a common mistake to use too LITTLE weight, which makes people swing with their arms and lower back more than driving the hips with the glutes, so it's very important to get the rigt amount.
Most females I coach, including my 62 yr old 120 lb mother, are surprised to find themselves swinging much more than they thought they could. I usually settle on a 35 lb kb (my mom can swing that for sets of 50 reps with no prior strength training in her youth). The standard Russian method is a 53 lb kb for men. If you want to have options for other movements besides the swing, and allow for progression, a two-kb starter set would probably be a 35 and a 53 for a healthy adult male.
Squat question:
Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.
So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.
Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.
Squat question:
So what are my options to increase this flexibility?
My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.
I just read this whole thread. I want in.
I just need to be more consistent with working out and I guess it helps to do it in a group and encourage other folks along the way.
Goals as of now - squat 185lb
Bench 135
Walk/Run 10000 steps a day - roughly 4-4.5 miles
Drink less beer
Drink less coffee
10 Pull ups in a row. Right now I'm on sets of 3 or 4
3 sets of 10 Burpees everydaySquat question:
So what are my options to increase this flexibility?
My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.
Eye Pod - do you need more of a warm up? Can you touch your toes
Also if you torso is going forward find out the position of your head. If your head is looking down your torso will follow. Level chin or chin up, eyes on ceiling.
Squat question:
Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.
So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.
Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.
Squat question:
Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.
So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.
Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.
Squat question:
Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.
So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.
Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.
I agree with Cromacster, just squat more. Also, buy a pair of lifting shoes, the kind with the wooden heel. Next, over-arching your back is bad in the squat, but it's obviously impossible to tell what you are doing without seeing it. Lastly, I think Paul Carters squat setup post is super for figuring out how YOU should be squatting. I think was it.
(http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-i.htmlthis[/url)
My wife just doesn't understand, but it's even hard for me to sit in that little squat that babies and asian people do with such ease.
Or that Ido Squat position, impossible for me to get into! I'm going to keep forcing the issue with stretching using some sort of pole as leverage to start.
That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.
That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.
What? Why? They are awesome.
I also just remembered that Kit Laughlin is my favorite resource on stretching, and in his forums, there are lots of knowledgeable, helpful people who can aid you in the strength training side of things, so whatever you do, I'd definitely recommend signing up for that forum and reading around a bit.
I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.
Any one want to share pre-workout meal ideas? After trying a bunch of different things, I've recently discovered that a big grapefruit powers me through 45 minutes of cardio and then a full strength workout with energy to spare. Really kind of bizarre...I accidently stumbled on the grapefruit idea when my fridge and cupboards were empty of my usual pre-workout fare. I see guys (mostly guys, some gals) in the gym downing all sorts of bizarre looking energy drinks and shakes - I'd put my grapefruit up against any of them! Cheaper too!
The answer to almost any food question is peanut butter.
Any one want to share pre-workout meal ideas? After trying a bunch of different things, I've recently discovered that a big grapefruit powers me through 45 minutes of cardio and then a full strength workout with energy to spare. Really kind of bizarre...I accidently stumbled on the grapefruit idea when my fridge and cupboards were empty of my usual pre-workout fare. I see guys (mostly guys, some gals) in the gym downing all sorts of bizarre looking energy drinks and shakes - I'd put my grapefruit up against any of them! Cheaper too!
The answer to almost any food question is peanut butter.
Unless you're allergic ;) But I do make a mean alternate butter with almonds, sunflower seed, and flaxseed.
That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.
What? Why? They are awesome.
I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.
For anyone wondering, I think I've seen the best description of my issue here: http://www.crossfit.com/cf-info/exercise.html -> Air squat: Keeping the torso upright, Matt Lodin. It's exactly what I look like and feel. Maybe balance is hurting me too.
I've been having a good start to the year, went from 184 lbs to 174lbs (male 29 y/o, 5'10"). My bodyfat calipers also tell me I went from 10mm of flab to 8mm at a measurement point just above my hip bone. Also have managed to maintain strength in most areas throughout the weight loss and increase in some others. Current 1RMs on major lifts (most are calc'ed from heavy sets of 3 or 5): Deadlift 350lbs, Squat 280lbs, Bench 210 lbs. Bench is the only one that has decreased during my weight cut and only by a few lbs. Thanks to being lighter I've gotten alot better at bodyweight exercises too, I did 14 chin-ups, 22 bodyweight dips and 10 bodyweight+45lbs dips.
Looking to cut down to 165 or 170 to get nice and light for cycling season, provided I can do so without a loss in strength anyway. I've never been really lean in my whole life, I only started taking fitness and diet at all seriously til I was in my mid-20s and almost 230lbs so I've come quite a long ways. I often fluctuate between 180 and 190 and I'm pretty fit but not as lean as I'd like so a goal of mine is to see if I can attain a low BF% for first time in my life :)
That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.
What? Why? They are awesome.
I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.
For anyone wondering, I think I've seen the best description of my issue here: http://www.crossfit.com/cf-info/exercise.html -> Air squat: Keeping the torso upright, Matt Lodin. It's exactly what I look like and feel. Maybe balance is hurting me too.
If you don't want to get OLY shoes, squat barefoot, in your socks or in a pair of shoes with a hard sole (Chuck Taylors, etc.) and use a small plate under your heels. Squatting in squishy running, cross training shoes will limit how much you can squat. Same goes for DL.
Relative to a belt, I'd only use one for heavy sets- DL and squats. I use one for heavy singles (1RM) or sets of 3 - basically, any time I think there is a risk of my form breaking down that could cause injury. For me, its less about having something to push against and more a trigger to really tighten up my core.
I wear almost flat shoes. NB Minimus trail. Only a 4mm drop. I guess I just don't understand being able to squat/lift more with a belt on just to be able to say that I lifted more. it's not comparable to my history of squatting/deadlifts, so it's basically apples to oranges. It's like wearing one of the bench shirts. Sure, I can lift more but it doesn't mean I got stronger.
Especially for the shoes, I want to get the flexibility/balance to squat correctly. I feel like the shoes would be a crutch and I wouldn't correct my bad form.
I wear almost flat shoes. NB Minimus trail. Only a 4mm drop. I guess I just don't understand being able to squat/lift more with a belt on just to be able to say that I lifted more. it's not comparable to my history of squatting/deadlifts, so it's basically apples to oranges. It's like wearing one of the bench shirts. Sure, I can lift more but it doesn't mean I got stronger.
Especially for the shoes, I want to get the flexibility/balance to squat correctly. I feel like the shoes would be a crutch and I wouldn't correct my bad form.
After spending a fair chunk of change on a new pair of runners, combined with diligent stretching and use of a foam roller, I seem to have my IT band problem under control. A 15km run this past weekend went extremely well.
My attempt to get leaner while building muscle mass simultaneously has predictably had mixed results. My weight continues to drop as body fat% drops - muscle gains cannot hope to keep pace since there is no way in hell I am consuming enough food to pack on muscle.
In short, I like what the mirror test is telling me (I would guess 12% body fat), but not what the scale says - 185 lbs for a 6'4" frame is starting to feel too light for me - though I am lifting progressively heavier weights, I don't feel particularly "strong" at this weight. Hard to explain.
But this feels a little like nitpicking...I am THRILLED overall with what's happening in regards to my fitness.
My 3 months membership at the local gym just elapsed and I bought a 50 session package. Now that Summer is closer and I will be off doing "Summer-y" things, my gym time will slowly decrease - if I find myself in Vancouver over the Summer (hopefully not too often) I may pop in for a session or two. But I will mostly be gardening, kayaking, fishing, hiking, and running up a storm in the Gulf Islands - putting my "new body" through its paces...
Awesome thread, and very motivational and helpful. Thanks to all who have contributed.
In short, I like what the mirror test is telling me (I would guess 12% body fat), but not what the scale says - 185 lbs for a 6'4" frame is starting to feel too light for me - though I am lifting progressively heavier weights, I don't feel particularly "strong" at this weight. Hard to explain.
Awesome progress Chief!
Agreed on body type differences. My body type very much resembles that of an olympic swimmer - long legs and arms, big hands and feet. ;) When in competition, Michael Phelps is 6'3" and 185 pounds. I think most people would agree that he is not an unpleasant looking "stick". His physique would be something I could see using as a target goal.
As a side goal, I pulled off a 2-armed static hang for 2:40 last week. On a larger bar at the gym (1.5" diameter), I'm still at 1:33 before failure.
As a side goal, I pulled off a 2-armed static hang for 2:40 last week. On a larger bar at the gym (1.5" diameter), I'm still at 1:33 before failure.
Why static hang and not pullups?
And you use plates to raise your heels....How is this different than using shoes? The end result is the same.
Tried it. I don't actively do it. It was shown to me to let me know that I have poor flexibility and balance. Anywho, I guess I just needed the smack upside the head to say "you're not stretching and you're not working on your squat balance and you haven't seen any results. This is not surprising at all."
Yeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha
I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb! Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.
I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -
-Get to 200 pounds and maintain through end of year.
-Complete 1 set of 10 consecutive pull ups
-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)
another relapse Here as well. When I started working out I was 6'6 260 lbs. Started working out joined a martial arts club played pickup games of basketball a couple times a week and got down to ~210-215 (even drop under 200 once for a jujitsu tournement). then I relocated and didn't have the friends anymore that liked doing active stuff. Now 5 years later I'm back up around 250 lbs. I haven't even been doing good at this challenge lol. I need to get my jiggly ass in gear and quit screw get aroundYeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha
I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb! Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.
I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -
-Get to 200 pounds and maintain through end of year.
-Complete 1 set of 10 consecutive pull ups
-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)
Welcome to the club (the one that relapses). I'm 6'1". Biggest I ever was - 225lbs at the end of high school. Got down to 185 by eating and running. Then started crossfit and stayed at 185 but looked a lot better without a shirt on. Then we had the baby and now I have tons of excuses to not work out. Topped out at about 200 again. Slowly working back down. Goal is 185 by end of June. Still on track now, but it's going to take a lot of effort.
another relapse Here as well. When I started working out I was 6'6 260 lbs. Started working out joined a martial arts club played pickup games of basketball a couple times a week and got down to ~210-215 (even drop under 200 once for a jujitsu tournement). then I relocated and didn't have the friends anymore that liked doing active stuff. Now 5 years later I'm back up around 250 lbs. I haven't even been doing good at this challenge lol. I need to get my jiggly ass in gear and quit screw get aroundYeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha
I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb! Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.
I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -
-Get to 200 pounds and maintain through end of year.
-Complete 1 set of 10 consecutive pull ups
-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)
Welcome to the club (the one that relapses). I'm 6'1". Biggest I ever was - 225lbs at the end of high school. Got down to 185 by eating and running. Then started crossfit and stayed at 185 but looked a lot better without a shirt on. Then we had the baby and now I have tons of excuses to not work out. Topped out at about 200 again. Slowly working back down. Goal is 185 by end of June. Still on track now, but it's going to take a lot of effort.
For people doing squats and deadlifts I would like to second the recommendations to use very low and thin shoes or, preferably IMO, go barefoot or socks only. Shoes offer no help for these lifts and sometimes do not allow you to balance as well as you could without them. Just be careful when loading plates not to drop one on your foot :)
I would also recommend that people try sumo deadlifts as well. They are my style of choice as I have long arms and legs and I find in a conventional stance I have more difficulty getting around my own legs with the bar. Sumo allows me to lift in a more comfortable position including keeping the bar pretty much right on my shins throughout the pull.
For people doing squats and deadlifts I would like to second the recommendations to use very low and thin shoes or, preferably IMO, go barefoot or socks only. Shoes offer no help for these lifts and sometimes do not allow you to balance as well as you could without them. Just be careful when loading plates not to drop one on your foot :)
I would also recommend that people try sumo deadlifts as well. They are my style of choice as I have long arms and legs and I find in a conventional stance I have more difficulty getting around my own legs with the bar. Sumo allows me to lift in a more comfortable position including keeping the bar pretty much right on my shins throughout the pull.
I've been checking out a bunch of fitness sites since getting some great recommendations from this group. I was looking at Gym Jones and in the FAQs someone asked for some "standards" to aim for for goals. Below is what they laid out (I'm not including the narrative and caveats, just the goals themselves). Honestly, I am guessing (I don't even know!) that most of these are currently way out of my reach, and many of them I have never done at all. But I'm glad to have some things to try to measure against. I thought I'd post here so I could find it again, and in case someone else found it useful- or had comments!
Strength/ Power Standards:
Deadlift: 2x bodyweight male, 1.5x female
Front Squat: 1.5x bodyweight male, 1.25x female
Overhead Squat: 1.25x male, 1x female
Clean: 1x bodyweight male, 1x female
Jerk: 1x bodyweight male, 75% bodyweight female
Turkish Get-up: 50% bodyweight male, 50% female
Strength Endurance Standards:
Deadlift: 25x @ 225# male, 15x 135# female Bench Press: 10x @ 185#, no standard for females
Back Squat: 20x @ bodyweight, same for females
Pull-up (straight bar, dead hang, no kip): 15x male, 3x female
Power Endurance Standards:
Ten-minute KB Snatch Test: >150 @ 53#, >200 @ 25# female, >150 @ 35# female
Sandbag Get-up @ +/- 50% bodyweight, max reps in 7 minutes: (target >35 reps), same for female
Cardio-respiratory Power Standard:
Row 500m in 1:30 male, 1:50 female
Run 400m in 1:00 male
Cardio-respiratory Power Endurance Standard:
Row 2000m in 7:15 male, 8:45 female
Row 5000m in 19:00 male, 22:30 female
Run 1.5 miles in 9:00 male, 9:30 female
Run 5km in 22:00
Participant Goal horsepoor
Set of 10 deck squats with jump - 25lb kettleball10 single leg deadlifts each leg - no rebalance1 set 20 bosu ball squats1 set 10 bosu ball squats - 5 second hold at 2-point- Run a 7 minute mile
- Lose 8lbs of fat
tofu, that is quite impressive, your 1RM's are pushing up against mine! That's it, time to lift!\
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.
I cranked out a 54 minute 10km run yesterday, with nary a twinge in my previously troublesome IT band problem. I think my new shoes were worth every penny. Looks like it's all systems go for my half marathon in a month. I am fairly confident I can hit a sub 2-hour time. Can one be excited to run 21km? I think I just might be. :)
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.
Yea I see a Chiro. He determined essentially the same thing. Tight everything around my hips, but especially my hamstrings. Next week I'm going to start seeing a sports massage person as well. She treats a lot of the guys I work out with and I have heard good things.
Sounds like it might be a bit of an impingement. Do you know if your hips have a default anterior pelvic tilt? Often this position can both cause a lot of anterior tightness/impingement, but it feels like the hamstrings are the problem since they're tight. However the reason they're tight is that the muscle is lengthened due to the anterior tilt, and simply has no more room to move.
If you find this is the case, I'd recommend looking up some posterior pelvic tilt drills to reset your hips into neutral, and in either case, a hip flexor stretch with a powerlifting band to pull the head of the femur clear of the socket has worked for a few people I've worked with. http://youtu.be/dzhz67lXkAE (http://youtu.be/dzhz67lXkAE)
How's everyone doing?
I am struggling with my weight and fat-loss a bit. I haven't really set it as a goal, but I guess I assumed it would happen naturally as part of my strength training. I think I was losing weight during the winter with all of the cross country skiing I was doing (2-3 times a week for 1-2 hours each time). I've started tracking my diet a bit more- but if anyone has any tips/resources to share about weight loss while strength training, I would be much obliged! I need to decide if it is really a priority. It would be awfully nice to be able to show off all the beautiful muscles I've been so busy strengthening and sculpting the last 6 months!
It's possible that you are increasing your lean body mass while losing fat. If you track your bodyfat percentage instead of total weight, you might be able to see progress.
With this recent progress, it's going to be hard to cease my workout schedule come June 1.
How'd the half-marathon go, Jon?
With this recent progress, it's going to be hard to cease my workout schedule come June 1.
No need to cease, just switch it up to body weight stuff while your on "island time".
http://www.alkavadlo.com/ is one of my favorites. He does not post much any more but you can check out his stuff on the archives. I'm sure his books are cool too though I have not read them myself.
How'd the half-marathon go, Jon?
Beyond my expectations. So much so that my wife and I are looking to do another one this Summer...probably in Victoria B.C.
Longwaytogo, that looks like a decent option. I am thinking about doing something else. I'm pondering the idea of buying a simple weight bench, and getting an assortment of free weights - perhaps only dumbbells and taking them over to the island. I've got a large shed in which to keep the bench and weights and could pull them out for a quick workout session. Have to admit, lifting weights in a forested setting would be kinda cool. ;)
I been spending like a drunken sailor lately (admittedly on life-enhancing stuff) so I'm not sure I will pull the trigger on this. I do have a rather irrational fear that my hard earned strength improvement will atrophy if I stay away from the weights too long - and the training is such a part of my daily routine that stopping cold turkey doesn't really appeal to me much. Stay tuned.
That's awesome boarder42!
I felt like I was getting too light at 185, and I was a bit stalled in terms of increasing the amount of weight I was capable of lifting. So obsessed with getting lean, I suspect I was not consuming enough calories, especially protein. Recently, I have increased my daily food intake, and tripled the amount of protein in my diet. And whaddya know...I'm up around 190, and now lifting heavier weights: for example, I was stuck at 40 pounds (2 dumbbells, 80 pounds total) on the dumbbell bench press for what seemed like an eternity, now I am doing 45 - 50 pounds. Perhaps it is wishful thinking, but I feel like the muscle gains are really happpening now. Certainly, the mirror test says my body fat% is still around 10-12%.
With this recent progress, it's going to be hard to cease my workout schedule come June 1.
I found the fitness thread!
I've been on an olympic weightlifting team since January and have my second competition coming up next month!
So my short term goal is to obviously improve my lifts and total from my first comp (which was early last month). Our team does whatever our coach programs for us so I just have to keep putting in the work at training and not blow up on meet day.
I compete in the 48kg weight class. First competition PR lifts:
Snatch: 35kg
C&J: 43kg
Total: 78kg
(I also had a 46kg C&J but it was red-lighted for being a press-out...damn.)
Once this training cycle is over I'll also hopefully have new squat PRs. Ended last cycle with:
Front squat: 3x67kg (I've yet to attempt a true 1RM front squat)
Back squat: 1x85kg
Long term goals for the year are to at least qualify for the state championships early next year, and gaining a few pounds wouldn't hurt either!
Any other olympic weightlifters here?
Any other olympic weightlifters here?
How'd the half-marathon go, Jon?
Beyond my expectations. So much so that my wife and I are looking to do another one this Summer...probably in Victoria B.C.
That's awesome. I started running about a month and a half ago, after not running so much as a mile in over 15 years. I finished my first 5k road race last week, and last night I went for a 5-mile run. The 5-mile run felt so good, I starting thinking about training for a 10k or maybe even a half-marathon. This is funny, because I was adamantly, 100% opposed to running as of two months ago. I was one of those "I'm only running if something's chasing me" types. I got peer-pressured into signing up for the 5k, and I'm glad I did.
I figure this is as good a time as any to throw out a couple of Strength & Fitness goals, since that is the purpose of the thread:
- Run a 6-minute mile. I started out on March 4 this year with an 8:30 mile. I've brought that down to 6:36 as of April 19, but I have a feeling the last 36 seconds will be the hardest.
- Run a 20-minute 5k. That one is a bit of a stretch, but by I'd like to see if I can manage it by the end of 2015. My 5k race time on April 16 was 23:26, so I have a long way to go.
- Run a 6-minute mile. I started out on March 4 this year with an 8:30 mile. I've brought that down to 6:36 as of April 19, but I have a feeling the last 36 seconds will be the hardest.
- Run a 20-minute 5k. That one is a bit of a stretch, but by I'd like to see if I can manage it by the end of 2015. My 5k race time on April 16 was 23:26, so I have a long way to go.
Excellent goals. Tough, but doable. What does your training regimen look like? Are you strength training in addition to the running?
Have any of you ever jumped back in to weightlifting and found that one of your biggest weaknesses is grip and wrist strength? My grip, wrists, and forearms are worn the heck out!
So the answer is no? C'mon, team...I thought this was a group effort.
Well, I FAILED on the weight loss front since last posting in this thread. I am still 220lbs of buttery goodness.Congrats on the improvement!!
I have started running 2 weeks ago, signed up for a sprint length triathlon for some motivation.
I started with 2 miles @ 23:36
and 15 day and 8 runs later
Today I did 3.1 miles @ 27:36
Now to drop those 10-15lbs
Any other olympic weightlifters here?
Congrats on the improvement!!
but
you can run all you want but to drop weight you really need to change your diet. running gets you in good physical condition but doesnt really drop weight. weight loss is 90% diet and can be 100% diet. i went from 220 to sub 190 since jan 1 soley by changing diet.
Have any of you ever jumped back in to weightlifting and found that one of your biggest weaknesses is grip and wrist strength? My grip, wrists, and forearms are worn the heck out!
So the answer is no? C'mon, team...I thought this was a group effort.
No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.
This weekend, I think I'm going to bear down and try to knock out a six-minute mile. I'll report back with the results. I haven't done any speed training since last Sunday, just distance runs.
Have any of you ever jumped back in to weightlifting and found that one of your biggest weaknesses is grip and wrist strength? My grip, wrists, and forearms are worn the heck out!
So the answer is no? C'mon, team...I thought this was a group effort.
No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.
Ouch, you hookgrip for deadlift?
Any other olympic weightlifters here?
Any other olympic weightlifters here?
I do a little olympic lifting. I just PR'd on my snatch tonight after really focusing on my technique for about a year. I'm hoping now that my technique is better I'll start getting PRs a little more often. I would love to be able to snatch my body weight some day.
No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.
Ouch, you hookgrip for deadlift?
Yea, it only hurt when I was starting out doing it, and if I take a long break from deadlifting, but other than that it feels fine. I think Gillingham hook gripped somewhere north of 700. I was looking to avoid muscle imbalances and biceps strains, and just stuck with it.
-Sort out my pelvic floor muscles (2 natural births snd they've never been the same).
Chiming in to get my end-of-year goals in ink:
1) 600 pound deadlift
2) 500 pound squat
3) 315 pound bench
I'm hoping to hit those in time to compete in my second ever powerlifting meet sometime late this year! I'm currently cutting so my strength gains have come to an abrupt halt, but come fall I'm going to dedicate myself to a bulk until I hit those numbers.
Ugh the year is almost half over already! I've not been doing worth a damn. If anything I've actually gained a couple pounds. this is ridiculous. Time to get my jiggly ass in gear for real this time.
Chiming in to get my end-of-year goals in ink:
1) 600 pound deadlift
2) 500 pound squat
3) 315 pound bench
I'm hoping to hit those in time to compete in my second ever powerlifting meet sometime late this year! I'm currently cutting so my strength gains have come to an abrupt halt, but come fall I'm going to dedicate myself to a bulk until I hit those numbers.
Awesome goal. I too have strength goals but more modest. Hoping to boost from 850lb total to 1000 lb total. I am also cutting weight like you and am getting happy with my rapidly leaning out physique but part of me loves lifting more weight everytime I hit the gym and that is difficult to achieve right now.
Following. I'm doing Stronglifts 5x5 right now, here is my current progress:
Bench: 205
Squat: 245
Deadlift: 365
Overhead Press: 125
Rows: 200
Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
-Sort out my pelvic floor muscles (2 natural births snd they've never been the same).
If you arrive at any good exercises for this, please share. My wife is looking for help in this area as well.
My balance goals are coming along great - as of Saturday I've officially built up enough strength and balance to dance pirouettes! Now if I could just get that splits down....
Anyone here who can do the splits? Tips for getting there?
Following. I'm doing Stronglifts 5x5 right now, here is my current progress:
Bench: 205
Squat: 245
Deadlift: 365
Overhead Press: 125
Rows: 200
Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
Awesome kayaking Jon_Snow!! I'd much rather mountain bike than sit on a stationary or elliptical any day. I think some people write off exercise as a chore instead of finding something they can enjoy.
Goal: maximum gains through reduction of injuries.
Focus on core workouts. I will save time and fatigue by cutting out the silly shit.
Exercises
1. Deadlift-- build up to sets of 10 with 300lbs again.
2. Squat-- beat my PR of a set of 20 deep butt to calve squats with 255lbs
3. Standing military press more than my body weight.
4. Dips-- >10 with 45 lbs attached by belt
5. Beat my PR of 19 consecutive pull-ups through the Armstrong pull-up program
6. Fill in non-weight days with 100 burpees
7. Do all of this without injury by never going to failure, Except on pull-ups, and quit when my form starts to suck
Following. I'm doing Stronglifts 5x5 right now, here is my current progress:
Bench: 205
Squat: 245
Deadlift: 365
Overhead Press: 125
Rows: 200
Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
Ugh the year is almost half over already! I've not been doing worth a damn. If anything I've actually gained a couple pounds. this is ridiculous. Time to get my jiggly ass in gear for real this time.
I'll second that!! Just recently signed up for a obstacle course race August 1st to get my ass motivated (DC Spartan if anyone's doing it; let me know)
We can do it!
Following. I'm doing Stronglifts 5x5 right now, here is my current progress:
Bench: 205
Squat: 245
Deadlift: 365
Overhead Press: 125
Rows: 200
Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.
5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*
* - I am not a nutritionist.
After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would like to change. Also might be helpful to mention that I am female.
How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!
Following. I'm doing Stronglifts 5x5 right now, here is my current progress:
Bench: 205
Squat: 245
Deadlift: 365
Overhead Press: 125
Rows: 200
Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.
5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*
* - I am not a nutritionist.
Appreciate the advice squatman and Cromacster. I have been lifting for 3 years now but only just started Stronglifts a month ago. Before I was doing my version of alternating front/pull workouts, and not always super efficiently. I am consistent in going to the gym.
This is the first time I've ever tried really squatting regularly, but unfortunately I hurt my knee playing basketball and have been unable to squat the past 3 weeks. Currently resetting with some light lifts. Had been "eating heavy" the last two weeks but just weighed myself and I am the same weight at this point. :) Still, seeing some good progress from my last post. New numbers:
Bench: 210
Squat: stalled
Deadlift: 375
Overhead: 130
Row: 210
I want to stick with Stronglifts another 6 months and see how it goes.
Following. I'm doing Stronglifts 5x5 right now, here is my current progress:
Bench: 205
Squat: 245
Deadlift: 365
Overhead Press: 125
Rows: 200
Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.
5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*
* - I am not a nutritionist.
Appreciate the advice squatman and Cromacster. I have been lifting for 3 years now but only just started Stronglifts a month ago. Before I was doing my version of alternating front/pull workouts, and not always super efficiently. I am consistent in going to the gym.
This is the first time I've ever tried really squatting regularly, but unfortunately I hurt my knee playing basketball and have been unable to squat the past 3 weeks. Currently resetting with some light lifts. Had been "eating heavy" the last two weeks but just weighed myself and I am the same weight at this point. :) Still, seeing some good progress from my last post. New numbers:
Bench: 210
Squat: stalled
Deadlift: 375
Overhead: 130
Row: 210
I want to stick with Stronglifts another 6 months and see how it goes.
How are you at those #s if you've only been doing SL for a month? You don't need to start week one squatting/DLing an empty bar if you're a bit more experienced, but you should be erring far on the side of too light on that type of a program. I wouldn't be surprised if 3x/week squatting 5x5 pretty heavy contributed to your knee injury. I've seen people with 300#+ squats do linear progression programs while they were bulking, and the most common starting weight was 135. Continuing with that program for 6 months is going to be tough if you're pretty far along - only super new lifters are capable of maintaining a linear progression for length of time.
As for the eating part, eat more! :)
After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would like to change. Also might be helpful to mention that I am female.
How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!
I haven''t been very good at recording my progress in terms tracking the amount of weight I am lifting in various exercises.
But I do know that when I first started (8 months ago?), dumbbell shoulder press was 25 pounds per dumbbell - I am now lifting 40 pounds. Dumbbell bench press was 35, now 45...biceps curls were 30, now I am doing 40 pounds per arm.
So, definitely stronger...but the mirror says "leaner" and the scale says "lighter". No mass builder here. ;) Cardio fitness continues to progress - a 50 minute, 10km run is basically routine for me now, something I have never been able to say before in my life.
I'm almost tempted to say this has been the #1 surprise of my post-FIRE career so far. :)
Goals:
- 15% body fat on scale (12% stretch goal)
- Rx 4 out of 5 workouts a week
- Whole 30 in January and July, modified Paleo 28 days each month
Hurdles: How I will overcome them
- Motivation: Drive directly to gym after work, do not pass go, do not collect other obligations
- Injuries: Do 15 minutes mobility work before each workout, 30 minutes on rest days
Run an 8 minute mile.
Lose 15 pounds.
Cycle 100 miles.
2 out of those three seem entirely doable.
I ran my 7-minute mile today - unfortunately it was in 4, 1/4 mile segments. I think I could manage 1/2 mile intervals at that pace, so if I would, like, apply myself, it wouldn't take long to meet my goal.
After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would like to change. Also might be helpful to mention that I am female.I know I'm a little late to this. Given your circumstances I would start with sets of 6 count burpees. Google six count burpees. Now set a timer-- cellphone or oven timer. Start with one minute of burpees followed by three minutes rest. Do three sets. When that gets easy. Longer minutes of burpees with shorter rest. You will only need 12 minutes a day. Not much to have to commit to.
How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!
After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would like to change. Also might be helpful to mention that I am female.
How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!
just a small brag, because I'm astonished that I managed this:
Ran for a hour straight (treadmill, have not tried RL yet), distance - 8.5km. Used to be that I was winded from running for less than 10 mins.
Those who might be curious as where 9 months of busting my ass in the gym has brought me.Damn. How YOU doin'? Nice work man.
Could everyone post a quick update, and look at...to make sure that I have your goals correct, as well as your progress?
I probably wasn't giving myself enough credit as to my progress - the comments in my Journal opened my eyes a bit as to what I have done. The dude in the picture below is almost 60 pounds lighter than it's previous, unhealthy version. Much happier too. :)
Update
Finally started gaining some traction with the weight loss as of this morning I'm down 14 lbs. I've been just trying to limit carb intake and follow a primal/paleo diet which is hard because I love craft beer and pizza. I've been working out more or less regularly. I'm hoping to do better on that side of things. I signed up for a 5k for this weekend I'm hoping to set a time that I can compare to later. They have this race every year on July 4th so at the very least I can run in it next year to compare times.
All right. So I started to go through everything here and make sure that my tracking post was all set (I've already fixed stuff that came in via PM - Thank You so much bop (http://forum.mrmoneymustache.com/profile/?u=5179)), but I'm not there yet, and I'm way too busy to go through this entire thread.
Could everyone post a quick update, and look at this post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg499462/#msg499462) to make sure that I have your goals correct, as well as your progress?
It seems more effective than going through 12 pages of posts.
Personally, I'm sucking, but getting better. I've lost a lot of weight (more related to breaking my jaw and being on a liquid diet than any actual work I've done), and have been working out. I don't know that I'll hit my goals, but a goal I can meet is bullshit.
horsepoor
Set of 10 deck squats with jump - 25lb kettleball
10 single leg deadlifts each leg - no rebalance
1 set 20 bosu ball squats
1 set 10 bosu ball squats - 5 second hold at 2-point
Run a 7 minute mile
Lose 8lbs of fat
Jordan, hope you're better now. Broken jaw sounds terrible, how'd you do that?
Thanks, jordanread, I'll follow the link & catch up on the bike commuting advice now!
I'm north of Denver, not too far from MMM HQ. ;-)
One of these days I'm going to do the math, and figure out what it would take to turn all of Colorado into the most perfect Mustachian state. For now though, I'll continue trying to get people to live down here. :-) Glad to have you on the challenge!
I probably wasn't giving myself enough credit as to my progress - the comments in my Journal opened my eyes a bit as to what I have done. The dude in the picture below is almost 60 pounds lighter than it's previous, unhealthy version. Much happier too. :)
Great job! Your fitness journey inspired me to get focused on my health (starting back in November). Oh, and nice picture ;-)
+1Those who might be curious as where 9 months of busting my ass in the gym has brought me.Damn. How YOU doin'? Nice work man.
Well ran the 5k this morning I was hoping to be <30 min but came in at 33:26 (not horrible for being 6'6" and weighing 250lbs). In my defence I didn't do enough studying on the whole couch to 5k program. I thought you just got off the couch and ran a 5k. It was fun though. I hope by this time next year I am 40 lbs lighter and can run it in ~25 min.
Participant Goal Hedge_87
- Lose
25lbs11lbs (14 lost already!!)- Work out regularly
Got my first kettlebell a few days ago. Just doing two-handed swings. Really liking it so far!Right on man. Inspiring. I should dust off my KB and see if I can still hang. You doing Russian or American Swings?
35lbs, have already increased from 3x20 to 3x25. I expect I'll increase some more rapidly as my body adjusts to the new motion until I run up against my actual fitness level.
Right on man. Inspiring. I should dust off my KB and see if I can still hang. You doing Russian or American Swings?
Good. American swings are stupid. :) Yeah, it's a hip thrust exercise, really. I tell ladies learning how to swing they should picture their husband or boyfriend and pop their butt forward. :DRight on man. Inspiring. I should dust off my KB and see if I can still hang. You doing Russian or American Swings?
I didn't even know there were different ones. The videos I watched all demonstrated what I now know is the Russian swing. My form still needs work, according to what I just read (I'm squatting down a bit too far).
Good. American swings are stupid. :)
Good. American swings are stupid. :)
Only if you lack proper shoulder, back, and hip mobility. If you do lack such mobility, working on it should be a top priority!
Ha, Erica, I'm glad I'm not the only one to think of this! Helps quite a bit, I find. I keep my kb ( not a very big one, but I have knee issues) next to my chair and don;t let myself sit more than 50 minutes. Then I have to get up and at least do 20 swings.What a great idea! I'm going to try that!
I'm joining in, and will try not to be intimidated by all the Olympic weightlifters virtually surrounding me.
My goals:
Be able to do 30 real pushups. I did 11-ish Wednesday night, with a couple breaks, inconsistent depths, and what I’m sure was terrible form. I may need to start with wall pushups.
Be able to do a pull-up. I have literally never done a complete pull-up in my life. There are playgrounds with monkey bar setups within walking distance of my work and home, so I'll check those out.
Walk 60 miles in the next 30 days. I did 53 miles in June, not including general walking to the subway and around the office. To Do: buy new sneakers.
Be able to do a full split and straddle. I used to be good about retaining my childhood gymnastics flexibility, but the last few years have seen a huge dropoff.
Thanks for the recommendation, tyort1! I looked up some info online and found a 3 week program which is already too advanced for me on day 1. 3x8 pushups and horizontal pullups. Does the book start off easier?
Also, is there a free site or book that a library would have that has a similar program?
How about videos that walk you through each step in detail? For free:
Pushups - https://youtu.be/GxWWnj36FbM (https://youtu.be/GxWWnj36FbM)
Squats - https://youtu.be/dPEFsGm9NKE (https://youtu.be/dPEFsGm9NKE)
Pullups - https://youtu.be/XYDXUdgDYKc (https://youtu.be/XYDXUdgDYKc)
Abs - https://youtu.be/aE7LhafPdRA (https://youtu.be/aE7LhafPdRA)
Spine/Back - https://youtu.be/yyP9k3bNr_c (https://youtu.be/yyP9k3bNr_c)
Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)
Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)
Not just the same age - we are both in CO, too - I believe? But I hear you - between the Convict Conditioning, and riding my bike everywhere due to MMM's philosophy of saving money, I'm probably in the best shape of my life, or at least since high school.
Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)
Not just the same age - we are both in CO, too - I believe? But I hear you - between the Convict Conditioning, and riding my bike everywhere due to MMM's philosophy of saving money, I'm probably in the best shape of my life, or at least since high school.
tyort: He's already retired so you are never sure where he is :). I think he is primarily in the PNW. That's why he's able to do crazy kayaking instead of biking (pretty sure I told him to get a paddle boat, but it won't help with that awesome picture he posted...I can't see his name now without 'Sexy Farmer' going through my head). What are your goals for this year as far as CC goes? I'm loving it, and feeling a lot stronger too.
Something that is proving to be a challenge, as many 40+ guys can probably attest to, is losing that last remnant of softness about the waist area. I mean, I have become so very lean EVERYWHERE ELSE, but my stomach seems to be where the fat is really putting up it's final, desperate last stand. My stomach is certainly more toned and defined than it has been in years, but it lagging behind everything else. My level of vascularity in my arms, legs, shoulders, and chest is quite high - my wife even commented a few weeks ago that the prominence of veins in my arms was "gross". Yet, sometimes sitting on the couch watching a movie, she will seemingly subconsciously trace them down the length of my arm...hmm.
My diet, which had been rock solid for many months after my FIRE date, has been wavering a bit. I think I need to shore this up, crank up the cardio a bit and see if I can't chip away at my little gut. :)
Grains, all grains, tend to be obesigenec. Try to cut them out completely for a month and see what happens. I'm not anti-starch or anti-carb as I think beans and potatoes are fine. But bread, tortillas, pasta, corn chips, flour - all will contribute to belly fat stubbornly sticking around,
Grains, all grains, tend to be obesigenec. Try to cut them out completely for a month and see what happens. I'm not anti-starch or anti-carb as I think beans and potatoes are fine. But bread, tortillas, pasta, corn chips, flour - all will contribute to belly fat stubbornly sticking around,
But...but...looking at that list of food, the angelic tones of Sound of Music Julie Andrews entered, unbidden, into my mind..."These are a few of my FAVOURITE THINGS". And they are...they REALLY ARE. Tortillas (and what I put in them) are pretty much my soul food - when in the Baja, we buy them in large quantities for dirt cheap and pretty much make them a part of EVERY MEAL. The temptation is there to say **** it, the gut can stay soft. :)
Good to hear that corn tortillas are a decent option - flour is probably our favourite, and the preferred choice for Baja-type cuisine (best fish tacos on earth are found here) but we enjoy the unique flavour and texture of corn tortillas as well. Cool info tyort1...thanks.
Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.
While I am actually agreeing with you in general, lets not make this the primal thread. I promise, by Monday at the latest i will get you added. Until the, let's focus on health, strength, and fitness here. Also, good job on making progress!! You are kicking ass.Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.
I didn't say it was a scientific book. Clearly its a book written for a general audience. What I did say is that he references a lot of scientific papers in the book and you can track down those studies if you are so inclined.
For myself, I have to say he was pretty much right on with his claims - effortless weight loss (40lbs, in my case), less bloating, better sleep, better hunger regulation, less irritable in general, drop in fasting glucose levels, drop in triglycerides, drop in blood pressure, increased HDL levels, and a few other things.
If it was just me that had this level of success, I'd be less vocal about it, but I convinced my parents and several friends to try it and the results were consistent among all of them.
While I am actually agreeing with you in general, lets not make this the primal thread. I promise, by Monday at the latest i will get you added. Until the, let's focus on health, strength, and fitness here. Also, good job on making progress!! You are kicking ass.Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.
I didn't say it was a scientific book. Clearly its a book written for a general audience. What I did say is that he references a lot of scientific papers in the book and you can track down those studies if you are so inclined.
For myself, I have to say he was pretty much right on with his claims - effortless weight loss (40lbs, in my case), less bloating, better sleep, better hunger regulation, less irritable in general, drop in fasting glucose levels, drop in triglycerides, drop in blood pressure, increased HDL levels, and a few other things.
If it was just me that had this level of success, I'd be less vocal about it, but I convinced my parents and several friends to try it and the results were consistent among all of them.
Update
Stepped on the scale this morning and it was at 237 lbs down from 264lbs at my heaviest. That's 27 lbs so far. It's actually been pretty easy so far just following the PB. I would say I'm 90-100% primal through the week and probably 70-80% on the weekends. What can I say it's summer, I like bbq`s, pool parties, and kicking back with friends on the patio with a good brew lol. I'm amazed at how much better I feel eating like this. I haven't had heartburn in over a month, I have been sleeping better, and I have way more energy through the day where I used to crash around 4 p.m.
I would really like to get down to the 200-210lbs (I think this is my ideal weight at 6'6") so Jordan if you want to put me down to lose another 28 lbs by the end of the year, I'll give it my best.
Zikoris |
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[...] skipped coffee[...]
I'm joining in, and will try not to be intimidated by all the Olympic weightlifters virtually surrounding me. [...]
[...] am doing the Big 6 as well! Up to Step 3 on most of them. Hahaha, I never thought I'd be so excited about being able to do 50 "girl style" knee pushups :P
My goals for 2015:
1) Bike to work an average of at least 10 times/month -- ideally this will be every day, but sometimes meeting schedules/need to wear dress clothes makes it impossible. Also must admit to being a bit of a wimp with the cold weather -- especially if the wind is blowing. New subway line has opened up near our house so that means that I will substitute 40 minutes of brisk walking each day to/from the subway station on most days I don't bike, which is a good alternative.
2) Run at least 30 minutes at least 3x/week. My actual plan is to shift to running to the early morning, now that we have a treadmill at home. If I get up at 5:15 I have time for a 30 minute run/shower before DS gets up for his shower. Stretch goal will be at least 5x/week, which should be easy once I get the habit established. May even be able to make this daily, will see how it feels.
3) Return to healthier eating patterns, with a focus on decreasing intake of carbs/cheese and eating more fruits and vegetables/fiber-rich foods.
4) Start working on bodyweight strength training/core strength. Really no excuse not to do some pushups/squats/situps several times a week. Can do this while watching TV.
If I do all these things consistently, I should be able to drop 10-20 lbs this year. But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.
Ugh. I have been conspicuously absent from this thread since my initial posting of goals. Basically because I didn't follow through on any of them. Work related stress/business/fatigue, surgery, post-surgical complications yadda yadda yadda. As a result of basically being a slug I have pretty much lost all semblance of muscle tone and my weight crept up to nearly 73kgs/160 lbs. That is 25-30 lbs over what I know I can/should be at (setting a reasonable, achievable target for my age and body composition. But the good news is:
1) Post-surgical complications seem to have resolved.
2) Joined a gym last week and have gone five times already. Starting slow with an hour on the treadmill each time, but am increasing the length/intensity of my running intervals each time. Feeling stronger/seeing heartbeat rate go down each time. Once I'm not juggling family stuff I will spend more time during each visit and incorporate some strength training as well.
3) DH bought a small weight set yesterday primarily for DS's use, but there is no reason I can't use that as well. Need to also incorporate some planks/ab work
4) Need to do a better job on dietary stuff
So far with what I have done in the last week I am down 1kg. Based on past experience I can probably retain that range of loss for at least the first 8-10 weeks, and then it will slow down. Even so, I can probably reach my original goal even with less than half the year left!
No time like the present to get started...
I don't think I'll ever make it to Jon Snow-ish level fitness, but we'll see.
Thanks for the encouragement, jordanread. I'm trying to keep goals modest/attainable to begin with as I know from experience I get discouraged when I set the bar too high and don't have immediate results, but, yes, I do hope to be in much better shape by the end of the year! This is the first time in a long time that i will really have the time/energy to devote to the whole package, including both diet and exercise as well as other types of self-care. I don't think I'll every make it to Jon Snow-ish level fitness, but we'll see. If I can get myself to the point of having a good level of physical activity roughly 2 hours per day, the resulting transformation should be pretty impressive. One of the benefits of starting from sloppy couch potato status is that there is pretty much nowhere to go but up!
I'll check in regularly to post about progress, but do feel free to bop me upside the head if you don't see me for awhile.
I don't think I'll ever make it to Jon Snow-ish level fitness, but we'll see.
Got a good chuckle out that...Jon Snow-ish. :)
Ah, don't sell yourself short lhamo...[...]
I really hope you kill the fitness goals lhamo!
[...] I let it slip that I was retired to some ridiculously ripped guy, and word seems to have spread around the gym. Just today, two people asked me about it. I really was trying to get my workout in and didn't want to really delve into the subject there, so I mumbled something about "getting lucky with some investments". And some expressed surprise that I was 43...they had me pegged in my mid-30's...I think I am becoming a bit of a "thing" at the gym. [...]
400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.
During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.
I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.
Anyway, where I'm at now: 29 year old female, 5'9", 195.4lbs as of this morning. A couple of weeks ago a switch flipped and I've been almost 100% committed; my food is much better, no soda, no snacking, and a desire to make it to the gym almost every day (which is 5 miles from home now instead of 30!). I've lost 7lbs in those two weeks (I always lose the first 5 or so pounds really easy) and really want to stick with it.
Two things I need to work through:
1) Should I get a real plan in place? I'm committed to making it to the gym Monday's and Thursday with a friend but go more often on my own. I don't really have a plan for the gym. I do ~30 minutes easy intervals on the treadmill, whatever strength exercises sound good for another 30 minutes (usually 3 sets of an arm, a core, and a leg exercise), stretch thoroughly, then another 10-30 minutes of walking on the treadmill. I'm not tracking anything workout or food related (food tracking is harder when you cook from scratch...). I do have a fitbit and the MFP app but only keep track of my steps and weight right now
2)DH....he's basically supportive of my fitness efforts but since he has no ambition to join me it's harder. He thinks I'm crazy for looking at a $400 bike (but would never try to say I can't). He doesn't want to go to the gym with me so I feel bad being gone for 1-2 hours most evenings. He doesn't try to stop me or guilt trip me about it (though he jokes about me cheating on him) but we do almost everything together so it's weird to be without him so much. He's a little overweight but basically healthy (annual blood screening comes out very healthy) so while I'd love for him to join me there's not a health problem if he doesn't. I invite him every time I go and he comes maybe once a week. Does anyone else deal with this with their SO's? Not sure if I'm looking for advice or just commiserating
400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.
During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.
I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.
What is this Concept 2? And one of these days I have to get as fast as Jon_Snow on a real bike. Took me almost 50 minutes to bike to my former job (9.2 miles). Are you going to officially join in Helvegen?
While I don't love what I'm doing now I enjoy it as much as I've enjoyed any workout I've done. I don't dread it, in fact right now I look forward to it (though not quite to the point of being excited). I enjoyed Zumba, but not enough to chase classes all over town (they're not consistent here) and then pay $5 each time I find one. I hate running, though don't mind intervals. I have to take them kind of easy for now while I'm still prone shin splints but will work up intensity when my legs can handle it. I love hiking but live in the wrong state for that. I think I'd enjoy rock climbing (I "mountain goat" around when we visit the mountains) but again, wrong state. I did a 5k mud run a couple of years ago and enjoyed the obstacle course part of it but I have no idea how I'd train for them and don't really want to pay $40+ each time I do one. Oh, I'm planning on going to Roller Derby bootcamp in November, that sounds like a blast!
Jordanread, you're appealing to the inner nerd in me :) I'll check out Hero's Journey and the rest of this thread more thoroughly tonight.
400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.
During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.
I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.
What is this Concept 2? And one of these days I have to get as fast as Jon_Snow on a real bike. Took me almost 50 minutes to bike to my former job (9.2 miles). Are you going to officially join in Helvegen?
Concept 2 is an indoor rowing machine, one of, if not the best, you can buy and use. I have it for free at my work gym and was rowing upwards of 60km a week about 2 months ago. Then one day, I just felt like jogging, so hopped on the treadmill and ran for awhile. So now I split my time between the two. On my morning break, I row, and during lunch, I hit the treadmill.
I've been hitting the gym most every day since October. Some of my co-workers ask me how I do it, as in where do you find the discipline to stay committed? I dunno, how do you get up and drag yourself to work every morning? For me, it is the same basic concept. Don't question it, just do it.
I suppose I could join in. Iprobablyneed to lift more and gain some muscle weight. Current stats are 166cm and 126lbs.
400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.
400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.
It's not measuring the calories your body is burning. The calorie output is simply the amount of work you output. Work in physics, meaning W=F*d. Although this work is theoretical since a stationary rower isn't moving, d=0, :-P.
Do any of you guys use MyFitnessPal or Fitbit? I just signed up for both of them yesterday, and would love to add some people.
Jordanread, you're appealing to the inner nerd in me :) I'll check out Hero's Journey and the rest of this thread more thoroughly tonight.
I actually already read Nerd Fitness! I enjoy it though it's a different kind of nerd than I am, I'm more of a table top and board game nerd than a video game or comic nerdJordanread, you're appealing to the inner nerd in me :) I'll check out Hero's Journey and the rest of this thread more thoroughly tonight.
If you have an inner nerd you might like to check out Nerd Fitness. I've enjoyed the blog and think they have some good basic advice and a variety of simple workout plans.
Good luck!
I learned the hard way this weekend that it's not the best idea to do a lot of butt/thigh exercises (day 2 of Hero's Journey) then try to ride a bike the next day...that was a bit painful! I did make it a mile though so I'm 1/3 of the way to my commute distance :) I need to map out 1, 2, and 3 miles routes around my house so I know how far I'm going. So far all I know for sure is a .5 mile route and I don't want to just do circles
Current goal 200 snatches with 24 kg Kettlebell in 10 minuts and press 40 kg Kettlebell. Did this in 2010.
The "gym"
I learned the hard way this weekend that it's not the best idea to do a lot of butt/thigh exercises (day 2 of Hero's Journey) then try to ride a bike the next day...that was a bit painful! I did make it a mile though so I'm 1/3 of the way to my commute distance :) I need to map out 1, 2, and 3 miles routes around my house so I know how far I'm going. So far all I know for sure is a .5 mile route and I don't want to just do circles
The workout pain reduces a lot when you do it regularly. I always find that if I skip more than 2 days for squats, getting back into it is twice as hard and hurts a lot more than if I just take a break over the weekend.
Thanks for creating the challenge. Hopefully it helps me stick with it. I'd really hate to spend money on a bike and then not use it. I think I've figured out Hero's Journey pretty well but I will say it's not the most intuitive. I actually skimmed the Karma pages to figure out some of the things that weren't specified, like that the Boss battle on day 60 is "do as many sets as you can" (there's another day that has the symbol too). And on Day 2 you do "60 High Knees" but it doesn't specify if it's 60 each leg or total for 30/leg (in the "Hammer" exercises it does specify this with bicep curls). I'm just doing Level 1 for now and not even positive I can do the full amount on all days though I'm going to push myself to tryI didn't create it, I just took over and tried to make it better. Feel free to DM me if you have any suggestions/comments/concerns that I should pass on to the creator(of either Hero's Journey or the cycling challenge). It's still super fun for me. Haven't actually reached the step you were talking about, but holy crap it's fun. I just did it as a secondary thing, but so much goodness.
I know it'll get better, I've been here before :) I was actually mainly surprised that it hurt so much the next day. I usually get really sore 2-3 days after a workout. Like standing/sitting down today is harder than it was yesterday from my work out Saturday
Yeah, I had something similar happen. However, I can't have that stuff happen without remembering the very first time I did a specific work out. My back was so sore, I related it to being stupid when a friend moved. That being said, I did the workout perfectly and realized that my back 'pain' I was experiencing was only due to not working those muscles out regularly, and being super weak overall. It was a fun little bit of life experience for me. Moving things and the like are really just muscles that I should be using that weren't being used. You've got this!!
Anyone have thoughts on kettlebell progression? I've got 1 bell (35 pounds) so far. I'm up to doing 3 sets of 40 two-hand swings. Arms aren't quite ready to safely do that weight as a one-hand swing.
Questions:
Should I just keep increasing reps/sets with that weight?
Should I go ahead and buy a heavier bell? If so, should I jump up 10 pounds or just 5?
Anyone have thoughts on kettlebell progression? I've got 1 bell (35 pounds) so far. I'm up to doing 3 sets of 40 two-hand swings. Arms aren't quite ready to safely do that weight as a one-hand swing.
Questions:
Should I just keep increasing reps/sets with that weight?
Should I go ahead and buy a heavier bell? If so, should I jump up 10 pounds or just 5?
Do any of you guys use MyFitnessPal or Fitbit? I just signed up for both of them yesterday, and would love to add some people.I'm a (decidedly non-obese) mustachian using FitBit (and yes, I got it on sale and am not paying for any gym memberships in true frugalista fashion). I'll DM you my email to connect.
Um, I'm not sure if you're the right people to ask, but you're my best guess. Please redirect me if I'm wrong.
Any tips on finding a decent (and well-priced) set of free and fixed weight dumbbells or a system that changes weights quickly?
And how to make/install a decent pull-up bar in a garage with exposed joists at about 10 feet high?
And where to find a cheap/used but decent doorway pull-up bar for the office?
Thanks. Y'all are inspiring!
FirstMan, there was a link (I think) somewhere upthread on pullup bars. I haven't had time to look for it, but I remember previously viewing this (http://www.makeapullupbar.com/) site. Not sure if it's it, but it might be. It looks like a good option for the garage. For the doorway pull up bars, I personally have a "Perfect Pullup" system that I got from a friend who gave up on working out. However, assuming you are in the U.S., this (http://www.amazon.com/s/ref=lp_3408471_nr_p_n_feature_keywords_0?fst=as%3Aoff&rh=n%3A3375251%2Cn%3A%213375301%2Cn%3A10971181011%2Cn%3A3407731%2Cn%3A3408271%2Cn%3A3408471%2Cp_n_feature_keywords_browse-bin%3A6036218011&bbn=3408471&ie=UTF8&qid=1440346284&rnid=2760167011) search on Amazon shows a few different options. I'd definitely use that to find the certain brands and then search for them on Craigslist. I've never used any of the ones that don't mount, but I have heard good things, plus it doesn't require any mounting.
I'm sure you'll get more recommendations here, but if you find one, feel free to post about it here with a request of suggestions/comments/and concerns. A financial website doesn't necessarily seem like the best place to ask (as you mentioned above), but we are a bunch of Mustachians who are working on getting in shape and/or stronger. We look at things and do a lot of research, so you'll definitely get feedback in this particular thread. I don't know that there are any other Strength and Workout threads that are as active as this one, but check out the Throw Down the Gauntlet (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/) section. If there are any more, that's most likely where you'll find them.
And I almost forgot about the dumbbell question. I have the Bowflex SelectTech (http://www.amazon.com/Bowflex-SelectTech-Adjustable-Dumbbells-Pair/dp/B001ARYU58) and they are awesome. I got those for free as well from a different friend who didn't want to carry them to Afghanistan. Being as dedicated as I am to bodyweight training, I wouldn't suggest buying them (especially at full price), but once again, fitness stuff goes fast on Craigslist. Don't be afraid to post in the wanted section either. If you can wait, I'd guess that February would be the best time to look, as by that time everyone has already given up on their New Years Resolutions (but already spent the money to buy all the stuff they think they need to match them).
[...]Just that stuff I do[...]
Thank you!
Okay, I've finally joined this thread. My goal is to run a half marathon faster than a 9-minute mile pace (about 1 hour, 58 minutes). My daughter and I are planning to run a half marathon race on November 15. I've never run longer than 10K, so I'll have to increase my distance training over the next two months. I'm pretty sure the goal is doable.Glad to have you here! I'll get you added to the tracking post later today.
I'm going to give this challenge a try for September: https://blog.myfitnesspal.com/the-30-day-stronger-knees-challenge/?utm_source=mfp&utm_medium=Facebook (https://blog.myfitnesspal.com/the-30-day-stronger-knees-challenge/?utm_source=mfp&utm_medium=Facebook) Anyone want to join in?I'm going to have to send that to my GF. Her knees give her crap all the time
My knees are fine, but all that foam rolling and mobility work should do a lot to help my splits.
Ugh the past week I've been doing some crazy volume with my squats. I've been stupid and haven't kept up on maintenance. Man my IT bands are inflamed and sore. This week is low volume with heavy weights, so easier on the ole IT bands. Spending much more time on mobility and hydration now. Sometime it takes something to go wrong to highlight what needs to be worked on.
Two more weeks until my first Weightlifting meet. I'm excited. I'll report back and let you know how it goes.
I do think my boyfriend's getting a little sick of "Can you measure my crotch???" though.
update as of Oct 18 2015
Participant Goal ToughMother
- Drop weight to 125lbs DONE!
- Stretch: Drop weight to 118lbs On my way
- 3-4 workouts weekly could be better!
- 4X 5K runs DONE!
- Less junk food, more veggies/fruits doing well with this!
- No equipment workouts (TBD) epic fail -- planning to get a Concept II before winter
Knocked out 9 miles this morning fueled by some bulletproof coffee and a few Medjool dates. The best part is enjoying the big breakfast of hashbrowns, sausage and eggs afterwards. 4 weeks until my half marathon so I'm planning 11 miles next weekend, then 13, and the weekend pre-race will be 8 or so. Will be interesting to see how I do given the relatively short training period. I ran this same race the past two years and posted around 2:02 both times. I'll be satisfied with 2:15 or less this year.
Feeling a bit wussy[...]
Cut nearly 4 minutes off my last time on 2.75 miles running yesterday [...]
Feeling a bit wussy in comparison to all the athletic stars here, but plugging away. Cut nearly 4 minutes off my last time on 2.75 miles running yesterday, and did my first three mile run in just over 34 minutes this morning. Pathetically slow compared to the real runners here, but nowhere to go but up at least.
My goal is to run a half marathon faster than a 9-minute mile pace (about 1 hour, 58 minutes). My daughter and I are planning to run a half marathon race on November 15. I've never run longer than 10K, so I'll have to increase my distance training over the next two months.Mission accomplished! My time in the half marathon was 1 hour, 52 minutes, 8.4 seconds, which works out to a pace of 8:33 per mile. It was my daughter's first half marathon too -- she finished in a quite respectable 2 hours, 13 minutes.
My goal is to run a half marathon faster than a 9-minute mile pace (about 1 hour, 58 minutes). My daughter and I are planning to run a half marathon race on November 15. I've never run longer than 10K, so I'll have to increase my distance training over the next two months.Mission accomplished! My time in the half marathon was 1 hour, 52 minutes, 8.4 seconds, which works out to a pace of 8:33 per mile. It was my daughter's first half marathon too -- she finished in a quite respectable 2 hours, 13 minutes.
Thanks, jordanread, for starting this inspiring thread.
Thanks jordan! I have a month to think about my goal for next year. :-) Are you planning to create a new thread for 2016?Most definitely! This was pretty successful.
Great!
By the way, in the opening post, you wrote my goal as "9 mph" (miles per hour), but it was actually "9 minutes per mile".
I've found this thread a great read and very motivational!
But I don't think there's a lot of point in me posting my own info and goals now at the end of December. When will the 2016 thread kick off? :-)
Cheers, G
On Tuesday I did another Queen Anne walk with my sister and her colleagues. The weather gods were nice to us again, and got a big dose of Vitamin D to boost my mood.
Yesterday was another incline session on the treadmill. Punched it up to 15.0 for 40 straight minutes this time, and hit 763 calories in an hour. Extra 10 minute cool down took that up to 809. BOOM! Unfortunately I was ravenous when I got home, and ate a bunch of cashews, so that probably offset the calories burned. I did eat only a small portion of dinner, though. Limiting portion size has been working nicely so far -- other than that post workout bingey craving yesterday I haven't been having (or more importantly succumbing to) major cravings for the past several days. I'm feeling much less anxious about a lot of things, though, so I'll have to see if it holds. Going to try making myself drink a big glass of water whenever I have a craving -- I can always use more water and it may offset them.
And JR...good to hear you are in a better place now to start improving this aspect of your life.
Starting to seriously formulate a fitness plan for the new year. Tossing the idea around of doing a full marathon in 2016. Realistically, I should probably just toss this idea into the garbage bin. :) It's not so much the race itself that intimidates...it's the huge commitment of the TRAINING that gives me the most pause.
Whoa, dude -- that's some pretty serious cardio! You're like the modern day version of those guys who used to flog themselves with cat-0-nine-tails or something....
Why don't you train for a half? Still a significant goal, but more doable. I'm actually thinking (just thinking, mind you, this is not a commmitment) of doing so myself. Though the fact that running 3 miles was more than enough for me today should probably give me serious pause. That's why I'm still just thinking.
Dang it, lhamo, that's so inspiring that I'm getting my butt over to the gym right now!
I think I have my fitness-strategy outlined for 2016. Will post it here soon.
I think I have my fitness-strategy outlined for 2016. Will post it here soon.
I think I have my fitness-strategy outlined for 2016. Will post it here soon.
I'll be interested to hear your plans and goals.
I pretty much ignored this thread most of the time when it popped up in my new replies as it was just reminder at how horrible I did on my fitness goals.
I'ts going to be one of my biggest priorities for the new year and I believe JR said he's going to start a similar thread for 2016. If so I intend to join and be more involved in the thread for motivation.
I think I have my fitness-strategy outlined for 2016. Will post it here soon.
I'll be interested to hear your plans and goals.
I pretty much ignored this thread most of the time when it popped up in my new replies as it was just reminder at how horrible I did on my fitness goals.
I'ts going to be one of my biggest priorities for the new year and I believe JR said he's going to start a similar thread for 2016. If so I intend to join and be more involved in the thread for motivation.
LWTG, don't be too discouraged. I was completely unable to address my fitness while I was working...only when I FIRE'd was I able to get my act together. If you acheive even modest fitness goals in 2016, while still working your way towards FIRE, you will have done something I could not do.
When I look back on, let's say, my last 7 years of work I had every opportunity to be fit and strong. I worked in construction...road work, civil...there was a ton of hard, physical work involved. If I could have kept my diet under control, I could have easily been the shape I am currently in...but as I have addressed in my Journal, work stress caused my diet discipline to crumble. I could dig with a shovel all day long, but if I hit every drive-thru and liquor store (six pack o' beer) on the way home any benefits were quickly nullified.
It's so dissapointing to look back on...
I never formally signed up for this, but in July I decided I wasn't happy with the way I looked and made it my goal to get down from 210lbs to 145lbs, build muscle, and run a 5k. Right now I'm down to 179lbs, Lifting around 100lbs, and I'm on schedule to run a 5k in February. When a Strength & Fitness 2016 thread gets started, I'll continue these goals and possibly set some new ones up.Dude, that is bad ass! Awesome progress. The 2016 thread will be up this weekend, and I'll post to it here. Way to go!
I'm joining in, and will try not to be intimidated by all the Olympic weightlifters virtually surrounding me.
My goals:
Be able to do 30 real pushups. I did 11-ish Wednesday night, with a couple breaks, inconsistent depths, and what I’m sure was terrible form. I may need to start with wall pushups. - Stopped trying within a week
Be able to do a pull-up. I have literally never done a complete pull-up in my life. There are playgrounds with monkey bar setups within walking distance of my work and home, so I'll check those out. - Didn't start
Walk 60 miles in the next 30 days. I did 53 miles in June, not including general walking to the subway and around the office. To Do: buy new sneakers. - I hit 84 miles tracked in November, and I'm up to 81 for December (as of 12.26).
Be able to do a full split and straddle. I used to be good about retaining my childhood gymnastics flexibility, but the last few years have seen a huge dropoff. - Nope, never even tried with this one