The Do You Work Out Zone

Jet · 10-05-2010, 09:37 AM

getting this back on track: I did 30 minutes of Plyomentrics today. I'm building up toward the 60 minute programs for Plyo, Kenpo and Yoga mixed in a workout routine. That's where I think the weight loss will come in. I'm able to sets that I couldn't do last week....so I'm getting there.

naturlover_52 · 10-05-2010, 01:06 PM

Eat Healthy....low cal low cholesterol....to help me get to my goal weight.
water walking...swimming....and just having fun....to help w/ my need for endorphins.....

Namaste

dark_crystal · 10-07-2010, 07:26 PM

i started Yoga this week...i am not sure what type lol...the type that is taught by the studio whose fees, location, and schedule fit my needs!

i had planned to go tuesday, wednesday, and thursday but i think i will work up to that! Tuesday kicked my heinie and last night my soreness really limited my endurance...i didn't even try tonight because i was twice as sore! going to heal a couple of days and maybe go in Saturday morning

i can't wait to get better at it b/c the instructor has been doing it for 12 years and watching her is AMAZING. i want to be able to do that!

sylvie · 10-15-2010, 06:51 AM

this is a thread i've always wanted to participate in, but never felt ready for.. i'm ready, finally.. i needed to be ready mentally and to really want this.. you get stuck in that slump, sometimes that makes you feel unworthy of change. or at least, i did..

i'm on day four, and feeling SO good about that..

my goals:
to eat healthy
drink lots of water
exercise at least 3-4 times a week
cut way back on diet soda ..

i've been doing SO good with all of the above. i went 3 days with no diet soda at all, and finally last night allowed myself 1 can because i was craving. it was nothing for me to go buy a big bottle and drink it throughout the day and seemed like it was the only beverages i was getting into me some days.. that 1 can cured my craving altogether, i didn't even finish the can, actually..

last night i went grocery shopping, and got lots of healthy foods.. it's not only something i'm doing for me, but for my children as well..

i am amazed by the amount of energy i have, already.. just with the changes in eating and drinking.. i've been going for walks in the mornings, about an hour and a half of a brisk walk.. today its raining, so ill actually do some steps and exercises here at home..

i've also had a gym membership for a lil over a year that i've barely used.. i plan to change that! this feels like such an emotional experience for me, my self esteem is SO weighed down over the years due to this rutt i've fallen in.. so i'm looking so forward to the changes this will bring in my life in the future!

greeneyedlady · 10-20-2010, 08:06 PM

Hi there!

I am new to the site, but happily Gemme refeered me to this thread.

I am wondering if anyone here has experience with weight training. I have no issues with cardio; thats how I lost all my weight. Now I want to start toning. I do not know where to start. What body parts, exercises I should start with?

Any suggestions would be appreciated!

sylvie · 10-21-2010, 05:03 AM

well, i kinda fell off track.. *sigh*

i was doing so good too.. between my son falling really sick with mono, hospital visits and doctor visits, my work hours being slightly insane and being on call and everything else i've been dealing with - it just happened (no excuse i know, lol) ..

but, i am jumping back on my goal right now - i work 12-7pm today.. so will work in some sort of exercise routine tonight , will walk to & from work as well and will have a day of eating healthy & drinking lots of water.. gonna join sparkpeople as well and monitor the things i do -

i can & WILL do this !

greeneyedlady · 10-23-2010, 07:38 AM

I'm going to a dinner tonight. Wearing a skirt and my new black leather riding boots! I am stoked...haven't wore a skirt in years!! Thank you treadmill !! Thank you treadmill!! LOL

EnderD_503 · 10-28-2010, 08:44 AM

Quote:

Originally Posted by greeneyedlady

Hi there!

I am new to the site, but happily Gemme refeered me to this thread.

I am wondering if anyone here has experience with weight training. I have no issues with cardio; thats how I lost all my weight. Now I want to start toning. I do not know where to start. What body parts, exercises I should start with?

Any suggestions would be appreciated!

Hey, I know a lot of people out there aren't quite sure what to do about weight training, how weight training can help them tone their body or even lose weight. So, I put together a bit of a beginners guide. Note that my write-up is just based on my own experiences as well as what I've been taught, and then put into practice along the way. I've seen it help tons of folks out there, however, the key is consistancy and making sure your lifestyle (particularly sleep patterns and nutrition) matches up with your training.

EnderD_503 · 10-28-2010, 08:48 AM

Gonna put this in a series of "parts" because not sure that it'll fit all in one post, plus it'll probably just look confusing/chaotic that way. I also noticed there are a few folks around who have weight loss goals, so thought I'd put a bit on weight loss and weight training for them.

The basic premise of weight training as a tool for weight loss revolves around the accumulation of an oxygen debt, particularly through using the ATP-CP (adrenosine triphosphate-creatine phosphate) and glycolytic systems, which do not depend on oxygen as their main source of fuel (but, rather, ATP (body’s energy currency) and glucose respectively). Both of these energy system have a fairly short duration during which they can be used (12 seconds for ATP, 2 consecutive minutes for glycolytic), however, more energy is expended during the use of the ATP-CP system and glycolytic system, than during the use of the Aerobic system (which relies on oxygen). It’s rare that the average gym goer will be using much, if any, of the ATP-CP system (usually used in sports like Olympic lifting, where near 100% of one’s energy is forced into a single explosive movement, or certain positions in American football, rugby and other similar contact sports), however, you could certainly create your workout so that anaerobic glycolysis is used to a greater degree than the aerobic systems. The way one might do this is replacing long bouts of steady paced cardio with 15-20 minutes of interval training (30 second full-out sprints with 1 minute rest then repeat). Or, instead of using light weights for 15-20 repetitions, use challenging weights for 8-10 repetitions or even 5-8 repetitions.

Because the body accumulates this oxygen debt (EPOC/Excess Post-Exercise Oxygen Consumption) while using anaerobic and ATP-CP system (both in weight training utilising these two systems, as well as during interval training and intense, though short bouts of cardio), it must spend more energy/calories in returning to homeostasis after the workout is done. So, for example, you will burn more calories after 15 minutes of sprints/interval training or weight training (working between 70% and >90%) than you would doing an hour of walking/jogging or other forms of cardiovascular activity that depend on oxygen reception and fat burning as fuel, not necessarily during the workout, but after the workout. Some researchers have shown that individuals can continue burning calories in an attempt to recover from an intense anaerobic workout even up to two days later.

On top of the effects of EPOC, during weight training the muscle itself is broken down and requires adequate rest/sleep, proper nutrition, and protein to rebuild itself (therefore expending more calories while existing in the body than fat, which does not require these resources to maintain/rebuild). As the weight training sessions progress you increase the tension in order to coax the muscles into growing stronger, and the stronger they become the more fuel they need/the more calories you burn trying to rebuild. To put it simply: the more muscle you have compared to fat, the more calories you burn just going about your daily life outside the gym/wherever you train.

*Important terms in bold in case anything I wrote wasn't clear and you want to look them up for yourselves.

10-05-2010, 09:37 AM	#1
Jet Timed Out - TOS Drama How Do You Identify?: .. Join Date: Nov 2009 Location: .. Posts: 3,471 My Photo Gallery Thanks: 292 Thanked 2,647 Times in 1,293 Posts Rep Power: 0	getting this back on track: I did 30 minutes of Plyomentrics today. I'm building up toward the 60 minute programs for Plyo, Kenpo and Yoga mixed in a workout routine. That's where I think the weight loss will come in. I'm able to sets that I couldn't do last week....so I'm getting there. Last edited by Jet; 10-05-2010 at 09:39 AM.

10-05-2010, 01:06 PM	#2
naturlover_52 Member How Do You Identify?: soft butch/bi Preferred Pronoun?: she and her are just fine....Sweetcheeks hey you Relationship Status: seeing someone long distance but soon will be both in Ca love her very much Join Date: Jun 2010 Location: So Calif East San Gabrielle Valley aka the land of shake and bake Posts: 108 My Photo Gallery Thanks: 85 Thanked 89 Times in 44 Posts Rep Power: 3426	natur's work out plan Eat Healthy....low cal low cholesterol....to help me get to my goal weight. water walking...swimming....and just having fun....to help w/ my need for endorphins..... Namaste

10-07-2010, 07:26 PM	#3
dark_crystal Infamous Member How Do You Identify?: jenny Preferred Pronoun?: babygirl Relationship Status: First Lady of the United SMH Join Date: Jan 2010 Location: Houston, Texas Posts: 5,445 My Photo Gallery Thanks: 1,532 Thanked 26,550 Times in 4,688 Posts Rep Power: 21474856	i started Yoga this week...i am not sure what type lol...the type that is taught by the studio whose fees, location, and schedule fit my needs! i had planned to go tuesday, wednesday, and thursday but i think i will work up to that! Tuesday kicked my heinie and last night my soreness really limited my endurance...i didn't even try tonight because i was twice as sore! going to heal a couple of days and maybe go in Saturday morning i can't wait to get better at it b/c the instructor has been doing it for 12 years and watching her is AMAZING. i want to be able to do that! __________________

10-15-2010, 06:51 AM	#4
sylvie Senior Member How Do You Identify?: Mr Mtn's babygirl Preferred Pronoun?: girly, she Relationship Status: fiercely protected ♥ Join Date: Jan 2010 Location: Moving home in OR with Him VERY soooon !! Posts: 2,548 My Photo Gallery Thanks: 4,834 Thanked 7,501 Times in 1,850 Posts Rep Power: 21474854	this is a thread i've always wanted to participate in, but never felt ready for.. i'm ready, finally.. i needed to be ready mentally and to really want this.. you get stuck in that slump, sometimes that makes you feel unworthy of change. or at least, i did.. i'm on day four, and feeling SO good about that.. my goals: to eat healthy drink lots of water exercise at least 3-4 times a week cut way back on diet soda .. i've been doing SO good with all of the above. i went 3 days with no diet soda at all, and finally last night allowed myself 1 can because i was craving. it was nothing for me to go buy a big bottle and drink it throughout the day and seemed like it was the only beverages i was getting into me some days.. that 1 can cured my craving altogether, i didn't even finish the can, actually.. last night i went grocery shopping, and got lots of healthy foods.. it's not only something i'm doing for me, but for my children as well.. i am amazed by the amount of energy i have, already.. just with the changes in eating and drinking.. i've been going for walks in the mornings, about an hour and a half of a brisk walk.. today its raining, so ill actually do some steps and exercises here at home.. i've also had a gym membership for a lil over a year that i've barely used.. i plan to change that! this feels like such an emotional experience for me, my self esteem is SO weighed down over the years due to this rutt i've fallen in.. so i'm looking so forward to the changes this will bring in my life in the future! __________________ my Mantra: i am letting go of angers, continuing to find forgiveness, welcoming inner peace & deserving of it all. my facebook weight loss page: http://www.facebook.com/asyllyjourney

10-20-2010, 08:06 PM	#5
greeneyedlady Junior Member How Do You Identify?: ...... Join Date: Oct 2010 Location: .... Posts: 31 My Photo Gallery Thanks: 1 Thanked 47 Times in 18 Posts Rep Power: 11328	weight training Hi there! I am new to the site, but happily Gemme refeered me to this thread. I am wondering if anyone here has experience with weight training. I have no issues with cardio; thats how I lost all my weight. Now I want to start toning. I do not know where to start. What body parts, exercises I should start with? Any suggestions would be appreciated! __________________ Every woman I have ever loved has left her print upon me, where I loved some invaluable piece of myself apart from me--so different that I had to stretch and grow in order to recognize her. And in that growing we came to seperation, that place where work begins" Audre Lorde

10-21-2010, 05:03 AM	#6
sylvie Senior Member How Do You Identify?: Mr Mtn's babygirl Preferred Pronoun?: girly, she Relationship Status: fiercely protected ♥ Join Date: Jan 2010 Location: Moving home in OR with Him VERY soooon !! Posts: 2,548 My Photo Gallery Thanks: 4,834 Thanked 7,501 Times in 1,850 Posts Rep Power: 21474854	well, i kinda fell off track.. sigh i was doing so good too.. between my son falling really sick with mono, hospital visits and doctor visits, my work hours being slightly insane and being on call and everything else i've been dealing with - it just happened (no excuse i know, lol) .. but, i am jumping back on my goal right now - i work 12-7pm today.. so will work in some sort of exercise routine tonight , will walk to & from work as well and will have a day of eating healthy & drinking lots of water.. gonna join sparkpeople as well and monitor the things i do - i can & WILL do this ! __________________ my Mantra: i am letting go of angers, continuing to find forgiveness, welcoming inner peace & deserving of it all. my facebook weight loss page: http://www.facebook.com/asyllyjourney

10-23-2010, 07:38 AM	#7
greeneyedlady Junior Member How Do You Identify?: ...... Join Date: Oct 2010 Location: .... Posts: 31 My Photo Gallery Thanks: 1 Thanked 47 Times in 18 Posts Rep Power: 11328	weight loss I'm going to a dinner tonight. Wearing a skirt and my new black leather riding boots! I am stoked...haven't wore a skirt in years!! Thank you treadmill !! Thank you treadmill!! LOL __________________ Every woman I have ever loved has left her print upon me, where I loved some invaluable piece of myself apart from me--so different that I had to stretch and grow in order to recognize her. And in that growing we came to seperation, that place where work begins" Audre Lorde

10-28-2010, 08:48 AM	#9
EnderD_503 Member How Do You Identify?: Queer, trans guy, butch Preferred Pronoun?: Male pronouns Relationship Status: Relationship Join Date: Apr 2010 Location: Canada Posts: 1,329 My Photo Gallery Thanks: 4,090 Thanked 3,878 Times in 1,022 Posts Rep Power: 21474853	Part 1: Gonna put this in a series of "parts" because not sure that it'll fit all in one post, plus it'll probably just look confusing/chaotic that way. I also noticed there are a few folks around who have weight loss goals, so thought I'd put a bit on weight loss and weight training for them. The basic premise of weight training as a tool for weight loss revolves around the accumulation of an oxygen debt, particularly through using the ATP-CP (adrenosine triphosphate-creatine phosphate) and glycolytic systems, which do not depend on oxygen as their main source of fuel (but, rather, ATP (body’s energy currency) and glucose respectively). Both of these energy system have a fairly short duration during which they can be used (12 seconds for ATP, 2 consecutive minutes for glycolytic), however, more energy is expended during the use of the ATP-CP system and glycolytic system, than during the use of the Aerobic system (which relies on oxygen). It’s rare that the average gym goer will be using much, if any, of the ATP-CP system (usually used in sports like Olympic lifting, where near 100% of one’s energy is forced into a single explosive movement, or certain positions in American football, rugby and other similar contact sports), however, you could certainly create your workout so that anaerobic glycolysis is used to a greater degree than the aerobic systems. The way one might do this is replacing long bouts of steady paced cardio with 15-20 minutes of interval training (30 second full-out sprints with 1 minute rest then repeat). Or, instead of using light weights for 15-20 repetitions, use challenging weights for 8-10 repetitions or even 5-8 repetitions. Because the body accumulates this oxygen debt (EPOC/Excess Post-Exercise Oxygen Consumption) while using anaerobic and ATP-CP system (both in weight training utilising these two systems, as well as during interval training and intense, though short bouts of cardio), it must spend more energy/calories in returning to homeostasis after the workout is done. So, for example, you will burn more calories after 15 minutes of sprints/interval training or weight training (working between 70% and >90%) than you would doing an hour of walking/jogging or other forms of cardiovascular activity that depend on oxygen reception and fat burning as fuel, not necessarily during the workout, but after the workout. Some researchers have shown that individuals can continue burning calories in an attempt to recover from an intense anaerobic workout even up to two days later. On top of the effects of EPOC, during weight training the muscle itself is broken down and requires adequate rest/sleep, proper nutrition, and protein to rebuild itself (therefore expending more calories while existing in the body than fat, which does not require these resources to maintain/rebuild). As the weight training sessions progress you increase the tension in order to coax the muscles into growing stronger, and the stronger they become the more fuel they need/the more calories you burn trying to rebuild. To put it simply: the more muscle you have compared to fat, the more calories you burn just going about your daily life outside the gym/wherever you train. *Important terms in bold in case anything I wrote wasn't clear and you want to look them up for yourselves.