Author Topic: Strength & Fitness 2016  (Read 349869 times)

AcftW

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Re: Strength & Fitness 2016
« Reply #500 on: February 06, 2016, 07:37:21 PM »
Week 5 complied with.  Adding another day to my gym routine was great, and helps keep me busy instead of sitting around.  It's great, it seems like the only day my gym is busy while I'm there is Monday, but I'm the only one doing my back workout with deadlifts and everyone else is swarming the benches.  That gives me free rein on the platform. 

I also ran 1 mile for the first time in a few months, but didn't time myself.  At the pace I ran, which was slower than necessary, I'd guess it was about 8 or 9 minutes (My best ever was 6:36 about a decade ago while I was in school).  I'm going to alternate Friday every other week doing distance running and sprints, with my end goal for distance being getting my 1.5 mile run (for PT test) back down to 10 minutes for the first time in 6 years.

Everything is going swell.

RamonaQ

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Re: Strength & Fitness 2016
« Reply #501 on: February 07, 2016, 10:51:01 AM »
It's been a while since I checked in here but I'm loving reading about everyone's accomplishments!

Yesterday I ran an 8k race and got a new PR.  Old PR was 55 min and yesterday I ran it in 51 min.  Over 4 minutes faster!  Granted, an 8k isn't the most common distance, so I don't run them very often, but that's still a pretty awesome improvement, if I do say so myself.  Definitely bodes well for my sub-30 5k goal.

Bakari

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Re: Strength & Fitness 2016
« Reply #502 on: February 07, 2016, 12:40:25 PM »
Wanted to point out to the discussion from page 11 about bodyfat percentages and looking "shredded":
There's two variables involved in muscle definition.
Body fat is only half.
Muscle mass is the other.
10% bodyfat on a female athlete looks "shredded", but that same 10% on someone with no significant muscle mass just looks skinny, maybe even slightly anorexic.
If you have low bodyfat but still don't have that look, try using heavier weights in your workouts and/or do more strength training and less cardio.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #503 on: February 07, 2016, 04:12:07 PM »
7.5 mile hike today, with some decent climbs, but overall not a super hard one. Great weather for it, and we picked a weird trail so no one else was on it. (The first trail we thought to do was PACKED- I guess Oregonians just like flaunting superbowl sunday!)

karaishere

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Re: Strength & Fitness 2016
« Reply #504 on: February 07, 2016, 05:52:26 PM »
Weekly check-in:
2/2 yoga sessions
3/3 run-walk sessions
2/2 stability sessions
0/1 home WOD

Not much else to report for the week. Diet has been so-so, but hydration was on point.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #505 on: February 08, 2016, 06:13:00 AM »
I was such a bum this week workout wise. I completed all my runs and did some yoga, but didn't strength train or swim. It was a good week of runs though. My 8 miles yesterday morning was particularly lovely. I traveled this weekend to help a friend and it was fun to explore a new area on my run.

RamonaQ: Great job on the PR!

bloomability

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Re: Strength & Fitness 2016
« Reply #506 on: February 08, 2016, 06:28:53 AM »
I found a few really great training partners the last couple of weeks, and working out is just more fun.

Now the food tracking and meal prepping on the other hand . . . blech.

jordanread

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Re: Strength & Fitness 2016
« Reply #507 on: February 08, 2016, 08:48:41 AM »
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

January tally:
1. Deadlift. PR went from 145lbs to 160lbs. 15lb increase. 40lbs to go!
2. Squat. PR went from 115lbs to 135lbs. 20lb increase. Met my first goal already, so shooting for 200lbs.
3. Fell down a bit on this goal. Haven't been working on my mobility really at all. Have been working my push press, though, and I stretch into front rack position as much as I can before starting. That's all I've done though. Need to get a formal mobility WOD in place for this.

I went ahead and got your goal all struck through and stuff! Way to go! Also, I realized I totally screwed up the initial goal for your and fixed that. Can everyone else double check your goals in the tracking post?

Wanted to point out to the discussion from page 11 about bodyfat percentages and looking "shredded":
There's two variables involved in muscle definition.
Body fat is only half.
Muscle mass is the other.
10% bodyfat on a female athlete looks "shredded", but that same 10% on someone with no significant muscle mass just looks skinny, maybe even slightly anorexic.
If you have low bodyfat but still don't have that look, try using heavier weights in your workouts and/or do more strength training and less cardio.

That is a good point, and it seems obvious in hindsight, but I'm glad you mentioned it.

So is anyone struggling with their goals, who hasn't posted/expanded on yet? It seems like there might be a touch of struggling on certain goals, but everyone who has posted is kicking ass in general progress no matter how that looks. I know it sometimes gets embarrassing, but there won't be judgement on that front.

McBuck

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Re: Strength & Fitness 2016
« Reply #508 on: February 08, 2016, 08:50:01 AM »
Another weekly update:
day/target/actual:
mon  /rest  /13.1miles (catching up from my missed run the day before)
tues  /3mi  /3mi
wed  /5mi  /3.5mi
thurs/3mi  /arms+chest day, 1hr floor hockey
fri    /rest  /2hrs volleyball
sat   /6mi  /rest
sun  /9mi  /9mi

Wasn't my best week for running, but I weighed in <170lbs for the first time in 2 years, so I'm happy with things on the nutrition side.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #509 on: February 08, 2016, 02:00:06 PM »
Workout today, notable for 2 reasons:

1. I successfully chained my clean and jerks together, rather than the individual lifts I was doing. 2x5 at 65lbs
2. Was totally solo. DH is gone today, so I (gasp) set everything up myself. We have to do a rather tricky manuever to get the bar out of our house and into the carport, so I was happy I got it out. Even happier I got it back in. Hopefully I share DH's magic touch and the bar won't fall on the washer the way it did last time I put it away =o

Details:
Warmup: lunge walks (in the sunshine! yay! slightly less miserable!)
Deadlifts: worked up to 2x2 at 135lbs, and thought that felt good, so went for 2x1 at 155lbs
Overhead: Strict press with bar x3, then the clean and jerks as mentioned above

Skipped squats because I like to have DH do form check- I've been favoring my right knee all month, and I can't tell when I'm doing it. (GRRR. Used to body awareness, hate when I don't have it!)

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #510 on: February 08, 2016, 10:15:03 PM »
I've mentioned before my reasons for improving my fitness level...largely to be more capable of doing the things that make me happy (hobbies and passions)...with a bit of just plain "wanting to look good" thrown into the mix.

But this past long weekend (thank you B.C. Family Day!) I have realized just how all the work and discipline have paid off in a tangible, useful way. I spent much of this past weekend splitting firewood, doing early garden prep work (building raised beds), clearing land and burning debris. I (I should say WE, Lady Snow is my fellow weekend warrior) worked HARD...harder than I've been able to work in a SUSTAINED, high intensity manner on our land before - I felt pretty great last year, but how I am feeling now is DIFFERENT. Several years ago, such work would have had me feeling wrecked and sore at the end of the day...now the end of the work day just brings a pleasant fatigue - very similar to how I feel after a lifting session at the gym...and after a hearty dinner, the desire is there to get back at it the next day. I also think my recent attention to improving my leg strength might be the real key here...it certainly feels like I am working on an increasingly solid FOUNDATION lately.

I'm on a ferry back to Vancouver right now, feeling great about how much I was able to accomplish this weekend on our island property. And I can't wait to get back in the gym in the morning. There is no stopping this train. :)

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #511 on: February 09, 2016, 11:39:28 AM »
For February I just want to concentrate on doing something at least 5 days a week. That can be stretching, riding, strength training, yoga, going for a walk, etc. Once I get in the habit of regularly doing "something" then I can concentrate on specifying what that "something" should be
I successfully did stretching/yoga videos five days last week and strength training one day.

I told DH that was I wanted for Valentines Day was for him to encourage me to exercise and eat right. He doesn't actually have to work out with me, just remind me that I said I wanted to hit the gym or that I shouldn't eat an entire bag of M&M's. This will be hard for him since his default mode is also sedentary but when he's made these comments in the past I always end up doing the right thing. I'm hoping that if I remind him of this at night when I have all the good intentions he'll remember the next day when those good intentions have gone out the window
]

Haha, I feel the sentiment! DH and I can be each other's biggest motivators or total saboteurs. We tend to give each other permission to wane in our dedication (babe, I don't wanna, let's just order pizza?). I'd say most of the time we do okay, one of us will set the other straight.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #512 on: February 09, 2016, 11:45:15 AM »
I have been doing pretty good, my workout schedule is set to weight lifting 6 days a week plus a HIIT session on one of those days. I haven't missed a HIIT yet this year and I've been getting at least 5/6 workouts in every week, if I miss I usually tack the exercises onto one of my other days.

I successfully climbed a rope for the first time last week! That was pretty exciting and surprisingly easy, I hadn't ever attempted to before though.

Diet fell way off the last week, just extra food sneaking it's way into my mouth. :/ Enjoyed myself for super bowl but my weight sky rocketed, safe to assume it's mostly water but I'm waiting for it to taper off. :P So, no reverse diet progress this week, definitely staying at the same calorie level.

mm1970

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Re: Strength & Fitness 2016
« Reply #513 on: February 09, 2016, 01:56:10 PM »
I'm not sure why it took me so long to find this thread!  I like reading about everyone's plans and goals.  I think the goals to do ultras, and centuries, etc are great ones.

I don't really want to look shredded.  I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?

- Partly, I just don't want to be overweight.  I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF.  But, not ultras or centuries.  I've found in the last few years that I am prone to injuries if I push it too hard.  Running killed my hip and ankle, zumba wrecked my knee.

So, for example, I swim, I walk, I lift, I do body weight exercises.  This means if I need to be able to walk a bunch, I can.  I generally walk 5 miles one day per week.  Oh, I'm pretty sore after (mostly my lower back), but I can do it.

I like being able to swim with my kids and not be afraid of drowning.  I learned to swim at 40.

When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).

Yoga relaxes me and makes me strong.  But sometimes, I don't feel like putting in a DVD. 


Last week I did:
- Mon - 15 minutes of yoga in my living room.  I set Alexa at "sleep music" and the timer for 15 minutes.  It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked).  Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend

What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great. 

Anyway, I have a good friend who is 72.  When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis.  She's had to quit tap dancing and tennis due to the knees.  She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees).  She's fit and healthy but has learned to work with her body.

This is essentially what I want to be at 72.  I'm reasonably fit, but hey I'm not running half marathons anymore.  I can pick up my toddler without getting injured (mostly, he's almost too big for that now).

jordanread

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Re: Strength & Fitness 2016
« Reply #514 on: February 09, 2016, 02:52:02 PM »
I'm not sure why it took me so long to find this thread!  I like reading about everyone's plans and goals.  I think the goals to do ultras, and centuries, etc are great ones.

I don't really want to look shredded.  I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?

- Partly, I just don't want to be overweight.  I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF.  But, not ultras or centuries.  I've found in the last few years that I am prone to injuries if I push it too hard.  Running killed my hip and ankle, zumba wrecked my knee.

So, for example, I swim, I walk, I lift, I do body weight exercises.  This means if I need to be able to walk a bunch, I can.  I generally walk 5 miles one day per week.  Oh, I'm pretty sore after (mostly my lower back), but I can do it.

I like being able to swim with my kids and not be afraid of drowning.  I learned to swim at 40.

When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).

Yoga relaxes me and makes me strong.  But sometimes, I don't feel like putting in a DVD. 


Last week I did:
- Mon - 15 minutes of yoga in my living room.  I set Alexa at "sleep music" and the timer for 15 minutes.  It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked).  Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend

What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great. 

Anyway, I have a good friend who is 72.  When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis.  She's had to quit tap dancing and tennis due to the knees.  She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees).  She's fit and healthy but has learned to work with her body.

This is essentially what I want to be at 72.  I'm reasonably fit, but hey I'm not running half marathons anymore.  I can pick up my toddler without getting injured (mostly, he's almost too big for that now).

Glad you found us!! So how do you want me to enter your goal?

Something like below?

  • Consistently engage in daily activity

simpleFIblog

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Re: Strength & Fitness 2016
« Reply #515 on: February 09, 2016, 06:07:41 PM »
A little late to the party, but thought I'd get on board! My company no longer pays for my gym membership, so I've shifted gears away from powerlifting to kettlebells and bodyweight movements. Here's my goals for the year:

RKC Snatch Test (100 53# KB Snatches in 5:00)
Press 98 lb. kettlebell with each arm
5 strict ring muscle ups

Bakari

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Re: Strength & Fitness 2016
« Reply #516 on: February 09, 2016, 09:40:00 PM »
Are you making fun of my wimpy skinny Olive Oyl arms? Why I outta punch you but I'm not sure I have the strength to make a fist ;).  But seriously you are right on. If I put the effort into lifting heavier weights and less reps I can get bigger fast. And being skinny armed it shows fast too. However, as a long distance runner who eats alot yet has been called anorexic in the before,  I also need to cut back on the aerobic leg work stuff if I want to gain muscles in my upper body. Making some gains but hard when I'm travelling.


lol, that wasn't directed at anyone in particular!  I usually don't pay attention to the names of the posters; I didn't have any clear idea if that sub-conversation was between 2 or 3 or 8 different people.  Its just something I've noticed in general (esp. among female typed people).
Actually, I wrote a whole (controversial!!) blog post about it once, which inspired Jordan Reed to point out Kacy Catenzaro of American Ninja Warrior to me, whom I subsequently incorporated into that post... and now, a couple years later, I am trying out for American Ninja Warrior!
AND participating in a fitness thread started by none other than Jordan Reed!  Coincidence?
Well, actually yes, but still kind of cool...

jordanread

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Re: Strength & Fitness 2016
« Reply #517 on: February 10, 2016, 06:08:38 AM »
Actually, I wrote a whole (controversial!!) blog post about it once, which inspired Jordan Reed to point out Kacy Catenzaro of American Ninja Warrior to me, whom I subsequently incorporated into that post... and now, a couple years later, I am trying out for American Ninja Warrior!
AND participating in a fitness thread started by none other than Jordan Reed!  Coincidence?
Well, actually yes, but still kind of cool...

Coincidence? Sure...or I am a behind the scenes mastermind, shaping the planet like soft clay in my hands. My > 3 year plan of getting a Mustachian on ANW is coming together. Muahahaha. Nah, probably coincidence.

I read that (awesome) blog post of yours on your website - again agreed with your assessment - and then re read it when Jorden Read posted it here later.  And again good luck on ANW if selected. We're all rooting for you.

It was a pretty good article. I liked it just for the whole challenging of assumptions.

A little late to the party, but thought I'd get on board! My company no longer pays for my gym membership, so I've shifted gears away from powerlifting to kettlebells and bodyweight movements. Here's my goals for the year:
[...]

Welcome to the gauntlet!! I've got you added to the tracking post and added the RKC Snatch test to the goal description post.

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #518 on: February 10, 2016, 02:10:29 PM »
I really feel like I have found a routine I want to stick with...at least until June when my routine becomes less city-centric (gym focused) and more outdoor-centric (kayaking, hiking, gardening).

Monday's (or Tueday's when it's a long weekend) I like to sandwich cardio around my chest/shoulder/tricep workout...mainly because the weekend usually involves some sort of dietary transgressions so I like to do extra cardio as a sort of "self punishment". ;) Yesterday, I burned 370 calories on the bike before hitting the weights...then another 230 afterwards.

Tuesday's are for legs, abs, and lower back. I will walk for 20 minutes on the treadmill to warm the muscles up. But that's about it...no sense exhausting the legs with more serious cardio when you are about to abuse them properly with weights.

Wednesday...arms and upper back. I have tried doing this the day following chest and shoulders, but there is still some fatigue in the upper body present which really hurts my workout efficiency. Inserting the "leg day" in between the two upper body workouts seems to really work. I will usually try to burn 400 calories on the bike at the end of this session.

Depending on how the week is shaping up, I will dedicate either Thursday or Friday to a fairly good cardio session...usually a 5 or 10k run...but if the weather is the pits I will try to burn 600 calories on the stationary bike....with the remaining day of the week being a REST DAY.

I will stick with this template until June 1 and see where it gets me. :)

Weight is still holding steady at around 185...so if I am a bit leaner at the end of Feburary that means I'm SLOWLY gaining some muscle mass.

And I plan to attempt my little 1 minute push-up challenge on Saturday...I am HOPING I can churn out at least 45...we will see.

mm1970

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Re: Strength & Fitness 2016
« Reply #519 on: February 11, 2016, 12:08:32 PM »
I'm not sure why it took me so long to find this thread!  I like reading about everyone's plans and goals.  I think the goals to do ultras, and centuries, etc are great ones.

I don't really want to look shredded.  I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?

- Partly, I just don't want to be overweight.  I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF.  But, not ultras or centuries.  I've found in the last few years that I am prone to injuries if I push it too hard.  Running killed my hip and ankle, zumba wrecked my knee.

So, for example, I swim, I walk, I lift, I do body weight exercises.  This means if I need to be able to walk a bunch, I can.  I generally walk 5 miles one day per week.  Oh, I'm pretty sore after (mostly my lower back), but I can do it.

I like being able to swim with my kids and not be afraid of drowning.  I learned to swim at 40.

When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).

Yoga relaxes me and makes me strong.  But sometimes, I don't feel like putting in a DVD. 


Last week I did:
- Mon - 15 minutes of yoga in my living room.  I set Alexa at "sleep music" and the timer for 15 minutes.  It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked).  Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend

What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great. 

Anyway, I have a good friend who is 72.  When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis.  She's had to quit tap dancing and tennis due to the knees.  She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees).  She's fit and healthy but has learned to work with her body.

This is essentially what I want to be at 72.  I'm reasonably fit, but hey I'm not running half marathons anymore.  I can pick up my toddler without getting injured (mostly, he's almost too big for that now).

Glad you found us!! So how do you want me to enter your goal?

Something like below?

  • Consistently engage in daily activity
yes

hudsoncat

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Re: Strength & Fitness 2016
« Reply #520 on: February 12, 2016, 07:53:15 AM »
It's gotten whoa cold around my location this week, but I have completed all my runs in so far and a round of yoga. I scheduled to run a local 5K tomorrow and I planned to go after a sub-30 minute again to make sure New Year's Eve wasn't a fluke, but with an expected daily high of 10 degrees tomorrow and an expected sub-zero windchill during the race, I might just go for: "Don't slip on ice and don't freeze off fingers" as my goal. I seem to struggle to hit hard pace efforts in anything below 20 degrees or so even when dressed appropriately for the weather.

I know I will run this weekend, but this post is more for accountability to actually go complete the race than to blow it off for the much nicer day expected on Sunday. I've already registered and I hate to throw away the $10 registration fee.


jordanread

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Re: Strength & Fitness 2016
« Reply #521 on: February 12, 2016, 08:24:26 AM »
yes

I've got you added to the tracking post. Welcome again!

jordanread

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Re: Strength & Fitness 2016
« Reply #522 on: February 12, 2016, 04:20:46 PM »
I know that I could have found this information had I googled about instead of writing this post, but I figured...screw it, I love this place and the information can be valuable. Here is my question:
Should one eat prior to a work out, or eat on an empty stomach? If they should eat (or if they have to), what should be consumed?
So here are my basic assumptions, some backed up by actual science, others based strictly on experience and theory:

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1C @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
  • Food eaten (prior to digestion) is the easiest accessible energy.
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out)

I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose). So yeah...my thoughts are that we lose weight (since the energy is from the stored awesomeness we have in our body) when we don't eat before a workout, but pushing ourselves will make for more effective muscles, regardless.

Jeez, that was stupid long considering all I wanted to say was the last paragraph. All right, I know that this could devolve into a discussion about what one thinks someone else should do. I don't want that. If it's something that works for you, say that. If it's something backed up by science:




*There is an actual standard based on the extremely measurable 'joule', since a kilojoule and a kilocalorie are pretty close. In America, we don't do that because things (which are stupid IMHO).

Bakari

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Re: Strength & Fitness 2016
« Reply #523 on: February 12, 2016, 05:56:41 PM »
... or eat on an empty stomach?


You should definitely only eat on an empty stomach, esp. if you are trying to lose weight.  The alternative would be to eat when you are already full (or at least not hungry)!
Quote

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1C @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
Good so far
Quote
  • Food eaten (prior to digestion) is the easiest accessible energy.
prior to digestion, food eaten is not accessible to the body at all.
The easiest to access energy is ATP already in the cells, followed by creatine, and then possibly glycogen (not sure if glycogen would come just before or just after recently consumed sugar).  However, the stores of (esp. ATP) are low and are burned through quickly, and then, yeah, recently digested food is more readily available than stored fat or protein.


Quote
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out)
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose).


But there's a major caveat!  If you work out first, you will be a lot more hungry, and unless you are measuring portions, you will almost definitely eat more.  Which will cancel out any gains made from working out with no fuel.


Also, the body doesn't discriminate much between burning fat and burning muscle.  Consumed protein tends to preserve muscle though.


For both those reasons, it might be better to consume a high protein meal (or all protein, like a whey shake) pre-workout, (and maybe serve breakfast in advance and set it aside, and then don't allow yourself seconds when you eat after the workout)


jordanread

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Re: Strength & Fitness 2016
« Reply #524 on: February 12, 2016, 09:49:08 PM »
... or eat on an empty stomach?


You should definitely only eat on an empty stomach, esp. if you are trying to lose weight.  The alternative would be to eat when you are already full (or at least not hungry)!
Quote

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1C @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
Good so far
Quote
  • Food eaten (prior to digestion) is the easiest accessible energy.
prior to digestion, food eaten is not accessible to the body at all.
The easiest to access energy is ATP already in the cells, followed by creatine, and then possibly glycogen (not sure if glycogen would come just before or just after recently consumed sugar).  However, the stores of (esp. ATP) are low and are burned through quickly, and then, yeah, recently digested food is more readily available than stored fat or protein.


Quote
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out)
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose).


But there's a major caveat!  If you work out first, you will be a lot more hungry, and unless you are measuring portions, you will almost definitely eat more.  Which will cancel out any gains made from working out with no fuel.


Also, the body doesn't discriminate much between burning fat and burning muscle.  Consumed protein tends to preserve muscle though.


For both those reasons, it might be better to consume a high protein meal (or all protein, like a whey shake) pre-workout, (and maybe serve breakfast in advance and set it aside, and then don't allow yourself seconds when you eat after the workout)
Makes a fair amount of sense. Good catch on that funny little brain fart at the beginning. I'll look more into this on Monday. Thanks for the reply!

horsepoor

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Re: Strength & Fitness 2016
« Reply #525 on: February 12, 2016, 10:00:46 PM »
YMMV, but I eat some carbs before cardio, eat protein after lifting.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #526 on: February 13, 2016, 09:08:00 AM »
Easy choice for me: if I eat too close to working out, I feel like I need to puke. But I also workout afternoons usually, so we're talking a while after lunch generally anyway- not before or after 'breaking the fast'.

karaishere

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Re: Strength & Fitness 2016
« Reply #527 on: February 13, 2016, 05:05:17 PM »
Easy choice for me: if I eat too close to working out, I feel like I need to puke. But I also workout afternoons usually, so we're talking a while after lunch generally anyway- not before or after 'breaking the fast'.

Same for me. By the time I do my late afternoon workout, I've already eaten 2 meals and usually a snack, so I assume that my body already has some fuel easily accessible. However, for the rare morning workout, I do usually eat a small amount of something with carbs.

use2betrix

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Re: Strength & Fitness 2016
« Reply #528 on: February 14, 2016, 05:36:04 AM »
I work out around 5 p.m.  I have a meal of 4 oz meat and 1/4 cup rice or potatoes around 3-3:30.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #529 on: February 14, 2016, 08:28:38 AM »
I know that I could have found this information had I googled about instead of writing this post, but I figured...screw it, I love this place and the information can be valuable. Here is my question:
Should one eat prior to a work out, or eat on an empty stomach? If they should eat (or if they have to), what should be consumed?
So here are my basic assumptions, some backed up by actual science, others based strictly on experience and theory:

  • You use energy when you work out (or by being alive).
  • Energy, when consumed in the human body, is measured by calories.
  • A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
  • An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1C @ 1 atmosphere
  • The body uses the easiestly accessible energy by default.
  • Food eaten (prior to digestion) is the easiest accessible energy.
  • Simple carbohydrates are the easiest to turn to energy.
  • If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out)

I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose). So yeah...my thoughts are that we lose weight (since the energy is from the stored awesomeness we have in our body) when we don't eat before a workout, but pushing ourselves will make for more effective muscles, regardless.

Jeez, that was stupid long considering all I wanted to say was the last paragraph. All right, I know that this could devolve into a discussion about what one thinks someone else should do. I don't want that. If it's something that works for you, say that. If it's something backed up by science:




*There is an actual standard based on the extremely measurable 'joule', since a kilojoule and a kilocalorie are pretty close. In America, we don't do that because things (which are stupid IMHO).

The short answer, do what makes you feel good/works for you. If you're happy with how things are going then keep it up, if you are feeling sluggish in workouts or not making the progress you think you should then it might be time to change things.

The long answer, it depends entirely on the types of exercise you are engaging in and the time of day you exercise. Your science breakdown is pretty spot on! The caveat comes if you are doing high intensity exercise and trying to live a low carb lifestyle, you'll eventually fall flat. Training like crossfit, power lifting, and high intensity interval training(HIIT) require easily accessible carbohydrate sources (primarily in the form of glucose or glycogen) for the intense short bursts. Your body can't process stored fat/protein fast enough to fuel the high intensity periods so it goes for glucose or muscle glycogen.

If you are just doing low or moderate intensity work like jogging, walking, yoga, etc you don't need the same access to quick fuel.

If you exercise early in the morning eating most of your carbs at your last meal of the day can be one way to fuel your next morning's workout. If you exercise in the afternoon then your meals from earlier in the day should be enough.

It is recommended though that you get 25g of protein 30 minutes before and after your workout to help support "muscle protein synthesis." This will preserve your muscle and help rebuild after exercising. Unless you are exercising twice a day at a high level you don't need carbs after your workout, your next meal will suffice.

Example: I workout in the afternoon, I usually eat a snack an hour and a half before I workout that contains 30-50g of carbs and 25g of protein, usually in the form of steel cut oatmeal with honey a little milk and a scoop of whey protein powder. After I workout I get in a quick carb, usually a rice krispies treat or maybe a banana or some dates, and then have a meal a little lower in fat with protein and carbs for dinner.

For a morning workout, I'd eat a carb heavy meal for dinner, then in the morning I'd have a cup of coffee, a banana, and a protein shake. I'd do a quick carb post workout and then eat a well balanced breakfast 30 minutes to an hour later.

I am a certified coach for Eat to Perform, (though I don't get paid or have an affiliate link...yet) and this is the principle they teach (with 2 PhD guys and a ton of research between them). The idea is to fuel your exercise so you can perform at a higher level (and it goes everyone, not just athletes) and you burn your extra body fat on your rest days. On rest days it is suggested you eat lower carbohydrates to help facilitate this. Here is a detailed post from the ETP founder himself: https://www.facebook.com/EatToPerform/posts/684013334961685 (bonus, he makes an aside about watching Breaking Bad :D )
« Last Edit: February 14, 2016, 08:33:18 AM by eat.train.yoga.love »

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Re: Strength & Fitness 2016
« Reply #530 on: February 14, 2016, 09:05:59 AM »
My DH and I bought a bicycle. We only bought one so that we could make sure it would get use before we got a second. DH decided he wants to start riding to work and I'd like to do the same. We both did trial attempts this weekend and see this being feasible for us.

I rode yesterday around the neighborhood to get the wobbles out and experiment with shifting gears (but just like the saying goes, "it's like riding a bike" I picked it all up quickly). My trial run to work took 13 minutes there and 11.5 minutes back, it is 2.5 miles and literally uphill both ways. :P The hill there is worse, I had a peak heart rate of 167 bpm just from the climb.

My bike muscles need some conditioning but it will only happen with consistency. So my new goal is to bike to work once a week to start.

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Re: Strength & Fitness 2016
« Reply #531 on: February 14, 2016, 02:31:02 PM »
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)

I will try again in a few months...hopefully can make it into the 50+ rep range.

Interestingly, the current verified world record for most push ups in one minute is 138. :)

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #532 on: February 14, 2016, 03:34:01 PM »
PR on overhead today!

Warmup: lunge walk
No squats today
OH: 10x1 at 75lbs, power clean and jerk
Deadlift: 7x1, then 1x2 of 135lbs

Went pretty light since DH is sick, and I'm hoping not to get sick.

Longwaytogo

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Re: Strength & Fitness 2016
« Reply #533 on: February 14, 2016, 04:00:25 PM »
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)

I will try again in a few months...hopefully can make it into the 50+ rep range.

Interestingly, the current verified world record for most push ups in one minute is 138. :)

Nice! Just tried and got 33. Had to take 2 little breaks and just hold in Plank.

My DH and I bought a bicycle. We only bought one so that we could make sure it would get use before we got a second. DH decided he wants to start riding to work and I'd like to do the same. We both did trial attempts this weekend and see this being feasible for us.

I rode yesterday around the neighborhood to get the wobbles out and experiment with shifting gears (but just like the saying goes, "it's like riding a bike" I picked it all up quickly). My trial run to work took 13 minutes there and 11.5 minutes back, it is 2.5 miles and literally uphill both ways. :P The hill there is worse, I had a peak heart rate of 167 bpm just from the climb.

My bike muscles need some conditioning but it will only happen with consistency. So my new goal is to bike to work once a week to start.


Certainly sounds like a manageable distance. Have fun!

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Re: Strength & Fitness 2016
« Reply #534 on: February 14, 2016, 05:45:26 PM »
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)

I will try again in a few months...hopefully can make it into the 50+ rep range.

Interestingly, the current verified world record for most push ups in one minute is 138. :)


I'd recommend doing it way more often than once a month if you want to get better.  More like once every few days. 

I did it once every few days (along with other stuff) in preparation for bootcamp (pushups in a minute is one of the fitness standards), and went from around 35 to around 70 in a few months (and then actually lost some at bootcamp!)




I have some doubts as to whether 138 were all full range of motion, straight elbows up, chest to within 3 inches of the floor down, back straight the entire time. Even if a person has the stamina,  there just isn't time to do 2.3 full range of motion push-ups every second!

Longwaytogo

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Re: Strength & Fitness 2016
« Reply #535 on: February 14, 2016, 05:47:19 PM »
I have some doubts as to whether 138 were all full range of motion, straight elbows up, chest to within 3 inches of the floor down, back straight the entire time. Even if a person has the stamina,  there just isn't time to do 2.3 full range of motion push-ups every second!

I agree.

Also Bakari - good luck with ANW, me and my kids love that show!

lhamo

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Re: Strength & Fitness 2016
« Reply #536 on: February 14, 2016, 05:59:33 PM »
I can't work out on an empty stomach -- I would get lightheaded and most likely pass out on the treadmill, which would not be pretty.  I have low blood pressure/low blood sugar and passing out is something that comes naturally to me.  I typically work out about 2-3 hours after I have breakfast,which seems to work.

Hit a new 3 mile best time today -- 32:00 min even.  That's :36 off my previous best time.  Go me.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #537 on: February 14, 2016, 06:24:38 PM »
I have to eat something in the morning if I'm going over 3-4 miles, but otherwise, I just wait and eat after. If I run after work, I usually don't eat before hand unless I missed lunch. I used to not fuel during long runs much, now I try to take 50-60 calories every hour or so and that has made a world of difference how I feel in the later miles and at the end. I'm not a fan of Gu (or similar products) but I do like Honey Stinger Waffles. I break them into the right sized (for me) pieces pre-run. Nice boost of carbs mid-run. I'd recommend them to any of the runners looking for something easy to carry and digest.

Weekly summary:

  • 4 runs, including a 5K. It was a cut back week mileage wise, which was nice.
  • 2 swims. Including a full pool mile today! I've only done that once before.
  • 1 round of Iron Strength for Runners.
  • 1 round of yoga

I did run and finished the 5K in 29:57. Slower than my PR, but it was around 5*F which is well below where my pace usually starts to slow. So I feel pretty good about it. It was only my second time under 30 minutes for 5K!
« Last Edit: February 14, 2016, 07:09:00 PM by hudsoncat »

karaishere

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Re: Strength & Fitness 2016
« Reply #538 on: February 14, 2016, 06:54:53 PM »
End of the week check-in:
2/2 stability and mobility sessions
1/1 WOD (my legs are destroyed from the 100 lunges)
2/3 run-walks (my run for today turned into a walk due to the DOMS)
1/1 WOD
1/2 yoga sessions (I'm noticing a trend where I'm skipping my Friday yoga...)
+2 walks


I'm really looking forward to the nice weather we have coming this week. :)

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Re: Strength & Fitness 2016
« Reply #539 on: February 15, 2016, 03:18:44 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.


Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #540 on: February 15, 2016, 03:26:29 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfitto be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)

You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.

Hope one of those resources helps, and welcome to the thread!

jordanread

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Re: Strength & Fitness 2016
« Reply #541 on: February 15, 2016, 03:32:48 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).

That being said, what have you tried already?

Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?

And while typing this, Bracken_Joy also offered some kickass advice!! I've watched the mobilityWOD folks (mentioned in the resource post I think), and love the focus (as I'm sure you do) on real life and functional 'training'.

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Re: Strength & Fitness 2016
« Reply #542 on: February 15, 2016, 03:43:25 PM »
I can't work out on an empty stomach -- I would get lightheaded and most likely pass out on the treadmill, which would not be pretty.  I have low blood pressure/low blood sugar and passing out is something that comes naturally to me.

Made this mistake today (And I also have lower blood pressure). I was off work, so I decided to go to the gym about an hour after I woke up instead of in the afternoon when I'd normally get off.  All I had was half a protein shake an hour before, and twice while working out I got lightheaded.  I was also unable to finish my third set of deadlifts, which has never happened before. 

I was definitely lacking the usual energy I have.  Live and learn I guess. I'm going to stick with the afternoon route with a 600-800 calorie lunch a couple hours before.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #543 on: February 15, 2016, 04:14:54 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/

Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.

jordanread

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Re: Strength & Fitness 2016
« Reply #544 on: February 15, 2016, 04:51:02 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/

Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.

First, I love your feedback ETYL.

Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?

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Re: Strength & Fitness 2016
« Reply #545 on: February 15, 2016, 07:17:23 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.


There's a ton of good information in the first two posts in this MMM thread:
http://forum.mrmoneymustache.com/off-topic/the-fitness-megathread/


including a large section on bodyweight exercises.


You would probably not want to do Insanity (or most video based workouts), they tend to focus more on cardio, which is what you get the most of already.





There is actually not much science to support the idea that flexibility prevents injury:
http://www.ncbi.nlm.nih.gov/pubmed/9368275
http://www.runnersworld.com/stretching/does-stretching-prevent-injuries
http://www.ideafit.com/fitness-library/does-stretching-reduce-injury-risk-0


Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility).  The best exercise to strengthen those core muscles is deadlifts ( heavy ones!) 
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference.  So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.


Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...)


I agree with her completely (well, aside form the "loving" deadlifts part! I kind of hate them, but its important)








karaishere

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Re: Strength & Fitness 2016
« Reply #546 on: February 15, 2016, 08:03:41 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

You might consider going in for an Functional Movement Screen . You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here, and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.

I also like this book, Atheltic Body In Balance by Gray Cook, and this book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!

Finally, I have tight hip flexors and I love the couch stretch (video). This guy's book, Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).

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Re: Strength & Fitness 2016
« Reply #547 on: February 15, 2016, 08:39:45 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

You might consider going in for an Functional Movement Screen . You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here, and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.

I also like this book, Atheltic Body In Balance by Gray Cook, and this book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!

Finally, I have tight hip flexors and I love the couch stretch (video). This guy's book, Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).

That's the MobilityWOD guy =) Sorry, tickled me that the recommendation came up from two separate presentations of his work.

Love the Functional Movement links, thank you for those!

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Re: Strength & Fitness 2016
« Reply #548 on: February 15, 2016, 09:00:55 PM »
Popping into this thread for the first time.  Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?

I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation.  I'm a cyclist who also hikes and rides horses.  I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal.  I'm mostly just looking for a cross training routine for injury prevention purposes. 

Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT.  I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up.  I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.

I have a hypermobile spine but tight hip flexors.  I can't do a proper pushup although I'm not sure I care.  My legs are strong. Mostly I think I need to offset the effects of a desk job.  I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse.  I've been doing Pilates on the advice of an old PT but it's not really working for me. 

I've tried the sworkit app but I get annoyed with random exercises thrown at me.  I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors). 

I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.

You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately.   Need to re read it myself.

Hip stretches are a  must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down.  The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse.  Just be prepared for muscles wanting to cramp, try to back off and work through it.

karaishere

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Re: Strength & Fitness 2016
« Reply #549 on: February 16, 2016, 08:01:18 AM »
That's the MobilityWOD guy =) Sorry, tickled me that the recommendation came up from two separate presentations of his work.

Love the Functional Movement links, thank you for those!

Ah, yes. That's the guy, Kelly Starett. I'll admit that I didn't read all of the responses before posting (as I usually do). It's not surprising b/c I actually do crossfit too...just haven't been cleared to resume the barbell work yet, so I'm doing alternate work in the meantime.

I'm glad you've found the FMS links useful too. After going through physical therapy for a knee cartilage injury, I'm really a big believer that so many people in our modern times are lacking core stability and strength in their posterior chain. Yay, desk jobs!