Author Topic: Strength & Fitness 2015  (Read 179707 times)

Peacefulwarrior

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Re: Strength & Fitness 2015
« Reply #300 on: January 24, 2015, 10:35:50 AM »
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.

It's simply a matter of the difference between a diet and a lifestyle change. There might also be some truth to the set point theory. If so staying leaner for longer will make it easier to stay that way over time. This article might also help you, even though it's very bodybuilder-oriented. I've worked with the author before, and he's the real deal.

horsepoor

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Re: Strength & Fitness 2015
« Reply #301 on: January 24, 2015, 05:50:23 PM »
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.

Yes, I think it helps if you've been closer to your goal weight before, and if you were a thin child.  From what I've read, our fat cells multiply as children, and just shrink and expand with weight loss as an adult.  So overweight children really have an uphill battle to lose weight, because they can never get rid of those extra fat cells.  Not sure how the gain/loss cycling affects things.

When you get home, learn to really cook, and apply your Mustachian frugality to hate on all those fast food places that are trying to steal your 'stash from you and make you sick at the same time.  I suspect that you're tying the idea of those foods you've named up emotionally/mentally with the feeling of being home, so yeah, maybe make a point of developing a better food tradition that reminds you of home when you get there, and the crap you mentioned will weaken its pull.

lucky-girl

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Re: Strength & Fitness 2015
« Reply #302 on: January 25, 2015, 05:59:06 AM »
I want to add to my goals and make them a bit more specific:

- Be able to do a pull-up
- Reduce body fat to 20-25% (a guess of where I am now is between 30 and 35- based on the link someone posted earlier in the thread: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
- 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)
- Be walking 10,000 steps daily on average (last week or so I've been averaging closer to 8500- most of which is my walk to or from work).
- Regularly exercise 4 times a week - twice a week doing seasonally appropriate "fun stuff" like cross country skiing and swimming and hiking, and twice a week doing a more structured full-body session like what I'm doing with my trainer at the gym.

And the more I think about this the more I feel like one of my goals should be to know enough about fitness to be able to set better goals! Being pretty new to this it is hard to get a sense of what my metrics should be.

Thanks for the extra motivation everyone!

Thegoblinchief

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Re: Strength & Fitness 2015
« Reply #303 on: January 25, 2015, 07:57:08 AM »
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).

I wrote about this a bit on my blog and journal, but I'd ask you to make this distinction:

1. How does food taste?
2. How do I feel after eating the food?

For me, I enjoy the taste of some junky food, though less over time as my healthy habits compound, but I feel just awful after barely indulging. So for me, I use a bit of mindfulness and when I look at a piece of food, I don't think of the immediate sensory enjoyment, but instead try to replace it with the whole-body feeling of how I'll feel an hour or so after eating it. Takes some practice, I'm not perfect - no one's perfect! - but it's helped me a lot.

On the set point theory, I think it has some validity, but FWIW I was 225 or higher after about 8th grade (13). I can still somewhat easily maintain a weight below that, but definitely you can't have an 'off diet' eating habit.

Freeme

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Re: Strength & Fitness 2015
« Reply #304 on: January 25, 2015, 08:05:54 AM »
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.

HappyMargo

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Re: Strength & Fitness 2015
« Reply #305 on: January 25, 2015, 09:56:34 AM »

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! 

Peacefulwarrior

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Re: Strength & Fitness 2015
« Reply #306 on: January 25, 2015, 10:28:43 AM »

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".

jordanread

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Re: Strength & Fitness 2015
« Reply #307 on: January 25, 2015, 11:17:12 AM »

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".

jordanread

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Re: Strength & Fitness 2015
« Reply #308 on: January 25, 2015, 11:30:41 AM »
- 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.

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.

I've got you added as well. I like the comment regarding do instead of plan. If you'd like, there are some discussions up-thread regarding flexibility metrics. Welcome!!

Armer Student

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Re: Strength & Fitness 2015
« Reply #309 on: January 25, 2015, 11:46:50 AM »
Goals:
- lose 2kg fat per month. To be accomplished by kcal control (deficit of 14000kcal should do it). I know there's more to weight loss then calories, but it's a simple start.
- cycle to work at least 90% of my work days. So i allow one day every two weeks of "damn weather conditions. I'll take the car!"

Those goals correlate a bit. Cycling is a great way of burning unused energy that's been stored around the hip the last years.

Other goals like "gain muscles" or "be able to run a marathon" will perhaps follow. One step after another ..

edit: start weight today: 88,9kg.  :Ý
« Last Edit: January 26, 2015, 11:13:46 AM by Armer Student »

HappyMargo

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Re: Strength & Fitness 2015
« Reply #310 on: January 25, 2015, 02:48:13 PM »

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!

HappyMargo

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Re: Strength & Fitness 2015
« Reply #311 on: January 25, 2015, 03:08:24 PM »
Haha!  Jordanread, I love Betty White.  She'd be a fun one to share of glass of wine with (at any size!!)

Peacefulwarrior

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Re: Strength & Fitness 2015
« Reply #312 on: January 25, 2015, 03:20:58 PM »

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!

HappyMargo

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Re: Strength & Fitness 2015
« Reply #313 on: January 25, 2015, 03:36:25 PM »

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!

No worries!  I really only have a few (the most stubborn!) pounds to drop, but I'm actually tackling those by setting goals for a consistent mix of cardio & weight training, as well as adding more veggies while cleaning up my diet.

I like that this thread is so active.  It's keeping my goals fresh in my mind! 
I don't want to add myself to the "by March X% of New Years resolutioners have fallen off the wagon" group.   And knowing I'll be checking in here also kicks me into gear. Several times already I've been out running with my doggy & the thought of wrapping it up early starts teasing me.  I just think of this challenge thread & it keeps me going!

jordanread

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Re: Strength & Fitness 2015
« Reply #314 on: January 25, 2015, 03:42:36 PM »
That's why I created it! Keeps me going, too. There have been a few times where I really didn't want to do anything, but...you know, posting and all. Plus I have those pics I need to fix. You have been pretty active too.

So for all those participating, updating, and contributing, you are what is making this work. Everyone gets to claim a piece of every success we have here. So even if you are kind of down with your goals, you've helped lose XX pounds simply due to your participation. Keep up the great work everyone!! Who knows, by the time we get to December, we'll all be super hot and fit, and could make a community swimsuit calendar for 2016.

Cassie

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Re: Strength & Fitness 2015
« Reply #315 on: January 25, 2015, 03:54:03 PM »
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.

jordanread

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Re: Strength & Fitness 2015
« Reply #316 on: January 25, 2015, 04:09:18 PM »
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.

Your goals are your goals. Thank you for sharing your story. Also, way to kick ass!! You're almost 35% there already, and then we can change your goal to keep being badass and maintain. May I ask why you do a 500-800 calorie deficit followed by matching your caloric expenditure? I mean, I've heard of people doing it before, but haven't found anything backing up the effects of it. What kind of diet are you on? Most importantly, how are you feeling with your successes so far?

Also, I will say that you are doing awesome!

Cassie

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Re: Strength & Fitness 2015
« Reply #317 on: January 25, 2015, 04:20:45 PM »
The reason I do the 1 day where I eat more is because I have a good friend that has an awesome body at my age & is also a personal trainer & then is what she told me to do. She said that other wise my body will get used to having less calories & that my metabolism will just slow.  I am not on a certain diet but am merely eating between 1400-1800 calories/day & am burning about 2300/day.  So far it is working out to about a pound a week but I had one month where I just maintained.  I just make sure that I am making good food choices so that I am not hungry. I feel so much better about myself I can't even tell you!  Also I was concerned that at my age if I lost the weight too fast my skin would not adjust & would be hanging & this has not happened at all & I think it is because I am losing it so slow.  I have more energy also.  The Fitbit is helping me stay honest about how much I am moving so I can't lie to myself either.  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!

johnny847

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Re: Strength & Fitness 2015
« Reply #318 on: January 25, 2015, 05:44:14 PM »
As for me, I've gotten sick and dropped back to my weight at the beginning of the year. Which is bad because I resolved to gain 15 pounds this year. *sigh*

Jon_Snow

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Re: Strength & Fitness 2015
« Reply #319 on: January 25, 2015, 06:56:51 PM »
Okay, let's review this past weeks workouts and my progress on my goals. I may do this every Sunday  night...but I also reserve the right not to. ;)

Monday - 10 mile bike (stationary, Level 15 incline). Weight training: arms, back, abs
Tues      - 10 mile bike, 6k road run. Weight training: chest, shoulders, triceps
Wed       - WIMPED OUT
Thur       - 10 mile bike, 4k treadmill run. Weight training: legs, abs
Fri          - 10 mile bike. Weight training: arms, back, abs
Sat         - REST DAY
Sun        - 13k trail run

Progress toward goals:

Body fat %: Goal - 10 to 15%. Current - approx. 20% (using "look in mirror" method)
Waist size  : Goal - 30 inch. Current - 32 inch (feel this is about a month away)
Half marathon training - 13k run felt great today...21k not seeming that daunting. Still have 3 months to get ready. I think sub 2 hour time might be possible.

See ya in a week, fellow MMM seekers of fitness!

HappyMargo

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Re: Strength & Fitness 2015
« Reply #320 on: January 25, 2015, 08:24:47 PM »
... 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!

I love that "being cheap" & going after that $50 discount snagged your attention & then got you moving.  But even better is your about-face in attitude!  Wonderful progress. 
Congrats on your success so far! 

Primm

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Re: Strength & Fitness 2015
« Reply #321 on: January 25, 2015, 11:43:33 PM »
I'm up to week 3 of my "learn to run again" program as set out by my physio and running coach (he used to coach the group I worked with and is now helping me rehab) and I'm proud to say I have not missed one single session. Except for one run where I walked 8km up hill instead, I figured that was the equivalent of a 30 minute run/walk which is what was scheduled. So on track to get to the 10k in September, or even sooner, without injury!

And my PF seems to have improved since I started training again. Strength? Stretching? Who knows. I've been doing the alphabet thing in the morning and icing it after a run. Maybe it's getting better because I'm doing what I'm told.. who'da thought? ;)

alleykat

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Re: Strength & Fitness 2015
« Reply #322 on: January 26, 2015, 05:15:58 AM »
This thread is really motivating and inspiring. I would love to be able to do some of the things I see here.  So far, I am keeping consistent with my walking/running(trying to teach myself) and it feels good.  I had to take a couple of days off to rest my body as I overdid it last time I was in the gym, but will be going tonight if the snow cooperates.

boarder42

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Re: Strength & Fitness 2015
« Reply #323 on: January 26, 2015, 08:54:27 AM »
on track to be under 200 for the first time in 2 years by the end of the week.  pretty excited... onward and downward. 

eyePod

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Re: Strength & Fitness 2015
« Reply #324 on: January 26, 2015, 09:06:13 AM »
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.

Depends on what you mean by a ton. I was 225 at my biggest, and now I hover between 190-200 when I really want to be 185. My body doesn't fight to get me back, it's me eating too much crappy food. Simple choices that compound like interest in fat form.

Cassie

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Re: Strength & Fitness 2015
« Reply #325 on: January 27, 2015, 12:44:23 PM »
Thanks HappyMargo! Pretty funny that my cheapness got me back to exercising. It is weird that after 30 years of walking I quit for 2 years when I retired.  Especially since I had more time then.  Just glad I pulled my head out of my butt:))

jordanread

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Re: Strength & Fitness 2015
« Reply #326 on: January 27, 2015, 01:10:10 PM »
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?

Why aren't you able to hike above the snow line? I do get that it is a hell of a workout, but I usually go a couple times a year. Granted, snow shoeing sounds like a blast. I haven't gone yet, but have wanted to try it. As far as your goals, I'd get a base line, and then work on your time, or the length of your hikes and all. I'll get the 1-3 hour weekly hike added to your goals. Welcome to the Gauntlet!!

E_Monkey

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Re: Strength & Fitness 2015
« Reply #327 on: January 27, 2015, 08:37:23 PM »
Thanks for the triceps exercise links, Jordanread! And thanks for the exercise bike and video tips, too, everybody.

So far, I am doing very well at drinking a gallon of water a day when I am in the office. Need to work on drinking enough water at home.

Logged my meals on MyFitnessPal for a few days. It's easy to see what I need to do to lose weight--stop high-calorie snacking in the afternoon. I think I'll pick up some meringue treats or Maria cookies as a replacement.

I worked out twice last week. Yay me!

lucky-girl

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Re: Strength & Fitness 2015
« Reply #328 on: January 28, 2015, 02:49:42 PM »
- 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.


Thanks! So far so good.

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?

jordanread

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Re: Strength & Fitness 2015
« Reply #329 on: January 28, 2015, 03:48:23 PM »
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?

Personally, I swear by a primal/paleo lifestyle for me. My parents gifted me with shitty genes, so I am a bit on the insulin resistant side (but super smart and good looking...so there is that). That being said, not everybody gets as much value as it as I do. If you look at my pictures upthread, all that junk around the sides and belly is quite literally carbs...in the form of delicious craft beer.

That being said, I've noticed something with some people who go primal. They all have a positive reaction. I think that cutting out the processed crap makes a huge difference for everyone, even if they don't need to reduce carb intake. As far as something specific for training, though, I have no idea.

I just made the picture below as a kind of comparison. The picture on the left was from August 2010. We are pushing it out (to make fun of our in-labor little sister...cause birth is funny), but I was around 210lbs at the time (left) and my little brother (right) was sitting at around 240lb. I don't have many pictures after that of me, but the one to the right was about 6 months after I went strict primal for 6 months and 2 months of adding in social drinking. Without working out, I was sitting around 180lbs, and my brother was at 205lbs. The picture upthread is eating primally, and drinking delicious beer a lot more than socially.

jordanread

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Re: Strength & Fitness 2015
« Reply #330 on: January 28, 2015, 05:30:25 PM »
Okay, I'm not sure if I'm going to make this an official goal, but holy crap. Due to the Overheard at Work (read it all...it's mostly awesome) thread, I decided that doing something like what I commented on here could be an awesome goal. I'm going to be Sexy...and I know it. He he.

jordanread

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Re: Strength & Fitness 2015
« Reply #331 on: January 29, 2015, 06:18:42 PM »
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?

lucky-girl

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Re: Strength & Fitness 2015
« Reply #332 on: January 30, 2015, 07:20:53 AM »
So far so good with my two ongoing goals- to average 10,000 steps a day and to maintain a schedule of 4 exercise sessions a week (2 fun/social/outdoors, and 2 structured/gym).

I've been getting out at least once a week on my cross country skis, now that there is some snow on the ground up in Maine. And I've been maintaining my schedule of 2 sessions a week with my trainer at the gym. My original trainer left town, so I've started with someone new, who I like a lot. He knows I'm working towards a pull-up, among other things, and has been working me pretty hard, while introducing me to a lot of the basics.

I've started using the health app on my phone to track distance and steps for walking and skiing. And I loaded the "Myplate" app from Livestrong to track food so I have a sense of where I am starting from in terms of what and how much I am eating. Anyone else have apps or other technology to recommend?

I am going to have to track down a good before picture from last fall or summer. I'm already feeling like I've made so much progress! This weekend I'm in NYC and it is amazing how far you end up walking here without even realizing it. My mom and I walked 5 miles yesterday without even realizing it.

Thanks for the extra motivation! Looking forward to seeing how other folks are doing.

norabird

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Re: Strength & Fitness 2015
« Reply #333 on: January 30, 2015, 08:27:38 AM »
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.

Haven't started any strength training for my knees, but trying to stretch a bit more pre-run (when I remember). I only do 30 minutes on the track when I'm indopors, so overuse/injury only comes up as an issue once I start doing long runs outdoors later in the year.

alleykat

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Re: Strength & Fitness 2015
« Reply #334 on: January 30, 2015, 09:38:11 AM »
I can now run 2-3 minutes nonstop.  Also, I have been going to the gym 4-5 times a week with the exception of 2 weeks. I started going to the gym mid-December.

I had to let some goals go because I was taking on too much, too soon. However, goals delayed but not forgotten: 100 kettlebell swings a day and walking 18 min mile(for starters). 

Jon_Snow

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Re: Strength & Fitness 2015
« Reply #335 on: January 30, 2015, 09:51:32 AM »
You know what day it is? Yes, the day in which my kick ass fitness and nutrition regimen gets rewarded! - RED WINE FRIDAY!!!! Heading to gym right now for cardio/weight session then will walk to liquor store to get a bottle of middling quality red wine - tempted to get something higher end, but this is a MMM forum after all...

I will do full run down of my past week's fitness triumphs on Sunday - but let's just say this is looking like my best week of progress so far - and NO wimp out days, like what happened to me last week! I suspect that my caloric intake was too low, thus the energy crash... Tempted to pull a Jordanread and post some pics of my svelter self. ;)

Cromacster

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Re: Strength & Fitness 2015
« Reply #336 on: January 30, 2015, 10:21:01 AM »
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?

I Jerked 285 for a double from the rack.  So my C&J could potentially be around 285.  Maybe I should have put my goal higher than 300.  Other than this week I have been getting in the gym regularly 4-5 times a week.  And I've been on with eating well for the entire month.  Tonight is cheat night though!  In the words of Macaulay Culkin:  "A lovely cheese pizza, just for me".  Granted I will load it up with some good toppings.

Philociraptor

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Re: Strength & Fitness 2015
« Reply #337 on: January 30, 2015, 10:43:32 AM »
Whole 30 ends today; tomorrow will be a day of epic fatness! My scale isn't showing any lower BF% but looking in the mirror I can tell the difference this past month has made. Been able to Rx maybe 1 out of 10 workouts, when they keep the weights fairly light.

Armer Student

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Re: Strength & Fitness 2015
« Reply #338 on: January 30, 2015, 11:09:17 AM »
Completed my "bike commute 90% of work days" today for the "first time". Ten workdays this year; 9 bike commutes. More than 320km of relaxing, entertaining, strengthening bike commuting. Yeah!

So .. my bike made me 59Ä (18ct/km) less poor this month. I love it. :-)

AS

horsepoor

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Re: Strength & Fitness 2015
« Reply #339 on: January 30, 2015, 11:48:07 AM »
Quote
horsepoor   
Set of 10 deck squats with jump - 25lb kettleball
10 single leg deadlifts each leg - no rebalance
1 set 20 bosu ball squats - done
1 set 10 bosu ball squats - 5 second hold at 2-point - done
Run a 7 minute mile
Lose 8lbs of fat - 3 down, 5 to go

I've been too sick to workout for about 10 days now.  I think I'll be well enough to test all of these except the run, and maybe the deck squat on Sunday.

The Bosu squats proved to be easier than I thought, once I got the hang of them.  Love them though, because they force me to be symmetrical and use both legs evenly.  My right leg is dominant and wants to do all the work, which impacts my riding.  I might experiment with upping the ante by holding a weight plate or something.

Also just finished Whole30, and have lost about 3#, so 5# to go on that one.

Single-leg deadlift, I can do about 6 without tapping out, but they're a little shallower, so I have range of motion to add to that too.

Deck squats, my form falls apart on reps 7-8

Zikoris

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Re: Strength & Fitness 2015
« Reply #340 on: January 30, 2015, 11:57:09 AM »
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?

I've been bad about my stretching routines since I was travelling in Asia earlier in the month and recovering from minor surgery after that, but it's high time I got back at it now that I'm home and have floor space and am not on drugs.

tmac

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Re: Strength & Fitness 2015
« Reply #341 on: January 30, 2015, 04:41:06 PM »
Update on Goals:

Overall --  Pretty darn good! Happy about it!

Lose 41 lbs in 2015 -- 13 down.

Consistently log caloric intake (w/ goal of slight deficiency most days) -- Logged all days. Deficiency all but 6 days; had planned 4.

Eat primarily low glycemic index foods -- All but 4 days, planned.

Determine and execute 5X/week workout plan -- 3x bodyweight, 1 run, 1 swim, 1 row. Wait, that's 6x/week! :)

Do yoga daily -- Missed 2 days.

lucky-girl

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Re: Strength & Fitness 2015
« Reply #342 on: January 31, 2015, 03:43:09 AM »
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.


I got a new iphone for my birthday last week, and it came with Apple's Health App, which does the step tracking automatically. I'm sure there are others out there. What's kind of cool is that Health is set up to be an aggregator and sharer of health-related data from other apps as well. So my walking automatically gets imported into MyPlate, and the Calories and other nutrition info automatically get imported into Health.

driftwood

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One Month Update
« Reply #343 on: January 31, 2015, 06:15:30 PM »
Goals:  Be on step 6 of the big 6 in Convict Conditioning, Get to and stay under 200 lbs.  Started at step 1, and 230 lbs.

Currently 223 lbs.
Not in a hurry at all for Convict Conditioning.  Enjoying the exercises.  Some with the high reps turn into a bit of a meditation, it almost feels like yoga.  The control, slow speed of the exercise, relative easiness of each rep builds a slow burn and feels good.  Progression varies widely among the exercises.  Using the Good Behavior workout plan, which I've been able to stick to pretty well.

Wall pushups - in the intermediate phase.  I feel this most in my forearms and calves.  The position stresses my wrists a bit, because the angle is far different than a floor pushup (it's more like an inclined pushup).
Knee Tucks - between beginner & intermediate.  Definitely hard to do slowly and hold at the top.
Vertical Pulls - completed this step (repeated the progression portion on two different workouts to ensure it wasn't just one time of feeling good).  Because the only vertical post I have to use is on the corner of my porch, I have to hold the corners of the post, not the sides.  This adds a bit of work to my hands/forearms/pectorals.  I have to keep my hands pushing in towards each other so I don't lose my grip.
Shoulderstand Squats - still in beginner phase.  Can't get my knees to my forehead yet (gut, flexibility)  I don't think my neck is fat, but this position pinches my windpipe some.
Short Bridges - intermediate.  The top of each set really lets me feel the limits of my flexibility, so I try to push up a little more each time.
Wall headstands - Easy! I've done things like this before so getting up into position while in control and back down was no issue.  Biggest challenge here was how it made the top of my head hurt and my neck hurt too (from all the weight it was supporting).  This isn't really an issue in the next steps, because you don't put all your bodyweight on your neck.

« Last Edit: January 31, 2015, 06:18:21 PM by Driftwood »

Jon_Snow

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Re: Strength & Fitness 2015
« Reply #344 on: February 01, 2015, 12:12:58 PM »
Sunday update time...no workouts scheduled today except for a 45 minute walk to stretch the legs and get some fresh air before the big game. So let's look back on my workouts for the past week and see where I am with my goals...

Mon: 10 mile stationary bike (level 15 incline). Weights - chest, shoulders, triceps.
Tues: 12 mile stationary bike. Weights - legs, abs
Wed: 10 mile stationary bike. 7km road run. Weights - arms, back.
Thurs: 10km treadmill run.
Fri: 10 mile stationary bike. Weights - chest,shoulders, triceps
Sat: 11k trail run.
Sunday: brisk 45 minute walk. Then the BIG GAME. :)

Progress on goals: Things are really improving rapidly. I feel safe in proclaiming that I am now below  20% body fat (goal is to get below 15%). Whether I'm 19% or 18% who knows...but I am looking leaner. The weight training is no doubt developing some muscle mass - and coupled with diet discipline and cardio work (biking, running) there has been great progress...much quicker than I had anticipated. My weight is hovering right around 190 lbs even with the loss of body fat, so I surmise that I am replacing the fat with muscle. Very happy about this.

As far as the half marathon training, it's mostly good news. My right Achilles' tendon is a bit sore - remnants of a pretty serious injury I had last November in Mexico...but it is manageable. Left hamstring is also giving me issues. But whatever, I'm now in my 40's so stuff like this is expected I guess. My wife and I ran 11km yesterday - basically "half" of our half marathon's 21km...our time was 58 minutes...so if we can keep a similar pace up in three months time there is a chance we can break the 2 hour mark...

I haven't felt better physically (and mentally for that matter) in 10 years. And it's great to have company in this journey.

jordanread

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Re: Strength & Fitness 2015
« Reply #345 on: February 01, 2015, 02:46:50 PM »
So I didn't do as good as I had hoped in January, but there was progress. I'm going to wind up adding some additional metrics for body fat and weight. I did do a pretty good job of consistently sticking with the body weight program, and consistently riding into work. I logged over 300 miles in January on the bike. I feel a bit stronger, although in the pat week, my problems getting to sleep started coming back, which sucks. I did not keep off the liquor like I planned, and therefore I dropped 5lbs (now sitting at 198), but not much else. I really need to quit all of the drinking. I'm thinking about doing a super strict habit month in February. It's like an extreme version of Mustachianism and Primal, where I don't do a single thing unless it benefits me in the long term. No being lazy and grabbing food, no beer, no non-educational reading, no non-education TV (mostly), etc.

Also, due to some circumstances at work, I will not be able to ride in for the next couple of weeks because I have to commute to Denver (140 miles round trip) every weekday for a little while. So my big challenge will be maintaining my habit of working out without the bike ride, and without my usual place to do it. I suppose that means that I am going to have to get my ass out of bed and do something productive right away, as opposed to sneaking up on the day like I prefer. Not stoked about that, but if I could manage to make this a habit, it might even be something that I continue once I can bike commute again. How crazy would that be? Wake up, work out, use the 10 mile bike ride as both a cool down, and a warm up, body weight at work, work, ride home, work out with the GF...man, I would be really be working out a lot.

If I do wind up going this route, I will start tomorrow. As those of you in the US know, today is a very special day. Some teams are playing sportsball to celebrate the fact that the Walking Dead is one week from coming back (that's my exception to the TV rule), and I'll be going to a party today. My GF is looking a bit closer at doing a Whole30, so that could be cool too. For me, the booze is the biggest thing, so I might try doing a celebratory day like Red Wine Fridays (although with something else...single malt saturdays?). I still need to work out my added goals. I'll have to look through some of the historical data on my scale, but I believe that with proper diet and sticking to primal without working out, I dropped easily to 170lbs with 18% body fat. I might do something like 165/13% to start with and modify them.

Loving everyone's progress so far! For those of you who have hit your goals, I will get them crossed out in the tracking post so we can all join in your success!! Keep up the great work. I'll check in once I get my goals dialed in.

lhamo

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Re: Strength & Fitness 2015
« Reply #346 on: February 01, 2015, 03:21:22 PM »
Work meetings, weather, kids/cat being sick and getting back to Beijing late from vacation all made it difficult to get in my 12 bike rides a month.  I did manage to get in 8 trips, so not a total washout.  February will be similarly challenging -- can only bike two days this week due to meeting schedules, and will be out of town a whole week mid-month. 

Treadmill not going so well.  Still too exhausted to get up and run most mornings, and too wiped after work as well.  Should just get on and walk when I don't have the energy to run.

Core strength building a total washout.

But in spite of all those shortcomings, I did lose 2 kilos already!  Down to 70kgs/154 lbs.  In the winter.  Yay me!

Nancy

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Re: Strength & Fitness 2015
« Reply #347 on: February 02, 2015, 01:20:23 PM »
I'm still working on my push ups about every other day. Still at 15 on the knees, but I feel stronger. I actually have muscles in my arms where I previously had rice noodles.

Still going strong on my less than 15g of added sugar with about 50% of days with no added sugar. Just lately I've had some pangs over missing foods (bagels and cookies) and wondered if I was being too strict. Instead, I've decided to tweak recipes and try new snacks, which has been fun and delicious.

I've been better about yoga. Doing certain poses every day and doing a longer routine about once per week. The trick for me was reading studies that show yoga can help my back.

I'd also like to put on some weight in a healthy way. This has been surprisingly hard for me, which I didn't expect. Any suggestions would be appreciated.

Thegoblinchief

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Re: Strength & Fitness 2015
« Reply #348 on: February 03, 2015, 07:36:39 AM »
Just caught up on the thread. I'd say I had a good first month. Making progress with all of my lifts save one. Wish I was getting more cardio in, but I'm willing to sacrifice so that the Alchemist can build her gym habit without feeling like she's cutting into my exercise time.

Not going to be able to attempt my century goal for a few months yet, but 18 miles in a blinding snowstorm was pretty challenging.

I'm actually gaining weight the past couple weeks, but I'm pretty sure it's mostly muscle, as even my tightest pants still feel loose. When I first pile on with new exercise, I tend to gain weight before the fat loss exceeds muscle gain. I'm eating perhaps a bit too much, but generally still balanced.

serious_pete

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Re: Strength & Fitness 2015
« Reply #349 on: February 03, 2015, 08:30:24 AM »
Just discovered this thread and love to read about peoples' strength and fitness goals.

My goals:
Attend > 100 judo classes in 2015
Get down to under 200lb whilst maintaining strength (150kg squat, 90kg bench, 100kg power clean)
Hike every week
Do the tough mudder with my mates, just for kicks