The Do You Work Out Zone

[tazz]

Love this thread!!!

i'm in the midst of my "break" from rigorous weight training/dieting... for a month.

as i approach my 3rd week i'm feeling like i should hit the cardio more. why? i know that i've gained a little bit of weight... not by much... however... when you have lost a bunch of weight (25 lbs.) in 4 months.. and are prepping for a competition/show... you want to keep as lean as humanly possible. plus, it's harder to lose the body fat when you get down to the low numbers (i.e. 15% body fat going down to 9% or even 7%)

i read what is written and i applaud each and every one of you for your determination and perseverance.

working out is enjoyable, yet hard on the body.

and i don't care who you talk to about how many hours you spend at the gym, because 95% of what you eat affects your body.
you can be a power lifter and be overweight due to poor management of caloric intake. too much fat, sugar, and/or carbs can and will affect your weight no matter how much cardio, classes, weight lifting you do.

so congratulations for your hard work and results that are paying off!!

make this year your Best year yet!!

[foxyshaman]

Originally Posted by tazz

Love this thread!!!

and be overweight due to poor management of caloric intake. too much fat, sugar, and/or carbs can and will affect your weight no matter how much cardio, classes, weight lifting you do.

so congratulations for your hard work and results that are paying off!!

make this year your Best year yet!!

That is so true. Carbs are deadly to my metabolism. It took me a bit to figure out why I could not break the plateau I was sitting at. I had to eliminate my supper carbs and stick to a raw meal with some sort of protein; such as an egg or a small amount of tuna. Once I did that... voila plateau gone. If I am feeling a bit like munching I will generally eat a piece of fruit or steam some veges. My body reacts very quickly and strongly to sugar, so I have had a natural aversion to it for a long time. Thankfully.

[Dominique]

Originally Posted by tazz

you can be a power lifter and be overweight due to poor management of caloric intake. too much fat, sugar, and/or carbs can and will affect your weight no matter how much cardio, classes, weight lifting you do.

I cut and pasted the following from the American Heart Associations' Dash diet. Never eliminate fat, sugar or carbs from your diet. Learn the good from the bad, and stay away from the bad.


Good Carbs, Bad Carbs: Why Carbohydrates Matter to You

The right type of carbohydrates can boost your health!
By Elaine Magee, MPH, RD




What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread?
Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?


All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables).


Carbohydrates: Good or Bad?

In the past five years the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food in fad diets. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease.
So which is it? Are carbs good or bad? The short answer is that they are both.
Fortunately, it’s easy separate the good from the bad.

• We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
• We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.

[foxyshaman]

Cutting out dinner carbs worked. I am officially the lightest I have been in 15 years!! I am super fucking pumped!!

So, tonite is Zumba, and you can bet I will be smiling broadly as the sweat drips into my eyes!!

[Morgan]

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

[kannon]

Originally Posted by Morgan

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

Stand up straight and hold a dumbbell (weight depends on you and the amount of reps you want to do) in each hand, arms straight against your sides then bend over at your waist and move from side to side. Good exercise for your obliques. Of course you can also bend and straighten up in front to help your lower back.

[Gemme]

Originally Posted by Morgan

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

I'm not sure how you're doing your leg lifts, but I like these. They hurt but they produce results.

Do you have a bench or something that you have room to lay on and have your legs hang over? If so, do that and get your tush to the edge of it. I would suggest working each leg individually so you can't cheat, either consciously or subconsciously. Start at neutral, with your leg straight out and then lift up, back to neutral, bring down. You can also do sets that break it up, so you would start at neutral and bring you leg up then back to neutral and continue on. Once you've done that set, start at neutral then bring your leg down. I find that I cheat less if I split it up so I'm not doing it all at once.

The more room you have to push your legs down, the more muscles you'll engage. Watch your form and your back, though.

[EnderD_503]

Originally Posted by Morgan

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

Ab/core specific: Russian twists, roll-outs (can do it with a barbell if you don't have a roller), reverse crunches on swiss ball



Ultimately any exercise will properly work the abs as long as you keep them engaged. Full body exercises like deadlifts (if you learn them properly) will strengthen your entire core better than anything.

[sylvie]

i am SO happy to see this thread moving again.
i always got so much motivation exercisewise from this thread..

i'm actually heading out for a walk/run, but i'll be back i'm sure!
Just wanted to come celebrate that this thread is moving again!

[sylvie]

Been working on a training to run program..
i've always wanted to run a marathon..
This week, i finally got serious about applying myself..
So i've been reading through the book, and taking my first steps this week.
doing 30 mins of run for a minute and walk for a minute.. (calls for 20 mins) but i was already used to 30, so starting there..
The program starts from walking, of course but i've been doing that for almost a year now which is how i lose the weight i have so far.

Friday, i did the 30 mins on a treadmill, but yesterday i did it outdoors, around the lake.. Pretty fantastic to finally not worry about how i look doing it, as i would always worry what others thought of me.. Now i just get out there and do my best... i stopped a few times to breathe, and it feels so much harder doing it outside, not as consistent i guess, since on pave and hills and turns and obstacles, etc.. But the fresh air feels great..

So now i am about to head out and run around the lake again.. Then tomorrow, ill do it on a treadmill at the gym, i want to get used to both.. Next week, i will work on developing a specific program with weights & various exercises for strength and toning too..

This is all quite exciting..

[Morgan]

3 weeks at the gym and my body is feeling so much better...I am standing taller, my core muscles are reshaping and getting stronger, my arms are getting larger and harder (yippee), my endurance is coming back (20-30 minute cardio daily), the machines at the gym are awesome....I look forward to going to the gym at least 5 to 6 times a week. Thanks everyone for the tips on the abs.
I saw a woman yesterday who had a tremendous body, I went over to her and asked her how she got her core so strong, lol. She told me that she would lift and do her sets on one part of her body and then the next one would be her abs, then she would work another part of her body and then go back to her abs, so every other exercise was a workout for her abs, I can do this.....

[Scuba]

Hi folks!! Glad to see this thread. Am working diligently on getting back in shape. I quit smoking a little over a year and a half ago. I have been lenient with myself and my workouts since, after all, not smoking in its own right is healthy. This leniency added an additional 20 lbs to my 5'6" frame and I started to feel crappy again.

Anyway, I work out at least 3 times a week and make a point to spend another 2 days getting outside exercise (skiing for example). It's hard work and there are days I'm just not in the mood.

Lots of folks have talked about ABS. Here is what I've discovered. Crunches (not situps per se), Yoga, Thai Chi, and the ball. Anything that requires you to lift your legs or knees will work as well. I do a great kick-boxing routine that not only works the heck out of my ABS but also gives me a good, all around work out.

I don't know about some of you, but for me, going to the gym, doing a treadmill for an hour and running around doing the machines is a bit boring. I like to be engaged, have structure and a person to motivate me. Classes work very well for me.

I mentioned in another thread that I have an XBOX and the Kinect. For those of you who are to shy or self conscious or just don't like gyms this might work well for you. There is a great game out there called Your Fitness 2012. You answer a few questions about your lifestyle and it tailors a program to suite you. You get great health tips, calories burned, a progress chart and fun activities that will keep you engaged for hours. The the game will tell you if you are doing an exercise properly and you get an on screen instructor to work along with you. The XBOX together with the Kinect starts at 299. The game is 50 bucks. I love it and use it several times a week.

Thank to EndrD for posting that ball video. I use one (suggested by my chiropractor) and it works well.

[Morgan]

I have been going to the gym everyday for a month. I have been making better choices on my eating and I am feeling so much better. Today one of the personal trainers at the gym spoke to me and told me that she had been watching my transformation. She said she noticed I was looking better, lost body fat and looking toner. That made me feel so good, I am walking taller than I have in a long time. I may not always enjoy getting off my butt and going to the gym, but I like the way I feel. Now I may have a temporary personal trainer to help me do this right....

[Talon]

I had a question...can someone give me some ideas for getting a good workout on the water besides swimming? I'm always at the beach as soon as the weather warms up, and would like some ideas for utilizing that time in creative ways.
Thanks.

[Metro]

Originally Posted by Talon

I had a question...can someone give me some ideas for getting a good workout on the water besides swimming? I'm always at the beach as soon as the weather warms up, and would like some ideas for utilizing that time in creative ways.
Thanks.

Windsurfing is a tremendous workout and a lot of fun!

[Rockinonahigh]

Originally Posted by Morgan

I have been trying to strengthen my core muscles, the ab machine is a real killer...can anyone give me some advice on other exercises that will help the core, besides sit-ups and leg lifts. I do have a large excercise ball at home that I can use, perhaps building up my back muscles might help in getting my core muscles stronger...I have notice I am standing taller and straighter and I do try holding my stomach in, which for years I have not done.

I have noticed on the weight training on the upper body it is not about how heavy the weight is for me, but the sets and reps....I try to do 3 sets of 20 reps on various machines and feel the muscles burn just a little, but not hurt myself.

Today for breakfast I ate oatmeal and a banana, and lunch consisted of some roasted chicken, 2 hard boiled eggs, grapes and one wholewheat tortilla and some juice. I am finding it very difficult to get myself on a proper diet, especially since I really love carbs. Any advice for a butch who does not cook would be greatly appreciated, gotta love those Lean Cuisines and Healthy Choice meals for dinner, lol....

Hi Morgan.I'm going thrue rehab to strengthen my core because of a back injury,they are killing me to do some exersises but they are shure working.One is tp lay on the floorwith a really big beach type ball,put your feet up onthe ball and roll it down to your knees..curl your tail bone up and raise your hips then hold for as long as you can I do it for 15 seconds and it feels like for ever...and tightenup your abs when you to this.another is lay in the floor again,skide your feet under your knees,lay your arms dowh youe sides plams dowh then tighten the abs and lilft yout butt and hold for ten seconds...beleave me you will feel it.

[Passionaria]

Trying to keep up my regime, there is a certain Ms Vickie's bathing suit I want to wear in a few months. I like water aerobics mostly because the water soothes me. I am about to have a cutting up my old bathing suit ritual I may make it official and call it the de-con-suit-sion letting go of the old lady blues.

[sylvie]

i can't even remember the last time i wore a bathing suit..
probably in my teenage years, maybe.. (that's sad)
But definitely a goal of mine, to have the confidence to wear a bathing suit, or a two piece bathing suit..

Today, i was talking about looking for a personal trainer.. my boss is a bodybuilder and another guy i work with also is.. And my boss was once a personal trainer so thought hmm, maybe he would know.. He offered to actually help me lose the last of my weight by developing a plan with me, himself.. He is going away for a month but once he is back, i'm much looking forward to this.. Also taking my co-worker up on his offer as well, he wasn't a personal trainer but i know he can offer me some things that will help me until my boss is back.

<---- happy, HAPPY girl..
i've lost 98 lbs so far, and am at 217 lbs.. Now i find i am losing more slowly, which is okay but.. i need to start toning areas, especially my arms.. loose skin is bothering me, a LOT.

[sylvie]

must.get.off.my.ass!

Seriously - could i be anymore unmotivated?
It's time for me to start pushing myself, i think..
Finding out there is no fairy who will drop off a pretty box full of motivation tied with a big ribbon on my front doorstep!

No fair... lol
Time to work on a program and get myself at it.. i miss the positive mind that comes with a kickass workout, especially after walking & hiking out in the fresh air..

Let's see:
Gym Membership: CHECK
Elliptical, treadmill, weights & gear at home: CHECK
Lake not even 5 mins away with beautiful trails: CHECK
Good sneakers: CHECK
Workout Buddies: CHECK
Ability to workout alone: CHECK

Excuses: CHECK
i've plenty of them - so time to scratch that one off and get my butt in gear again..

<----- girl who has GOT to get moving!

[foxyshaman]

Originally Posted by sylvie

must.get.off.my.ass!

Seriously - could i be anymore unmotivated?
It's time for me to start pushing myself, i think..
Finding out there is no fairy who will drop off a pretty box full of motivation tied with a big ribbon on my front doorstep!

No fair... lol
Time to work on a program and get myself at it.. i miss the positive mind that comes with a kickass workout, especially after walking & hiking out in the fresh air..

Let's see:
Gym Membership: CHECK
Elliptical, treadmill, weights & gear at home: CHECK
Lake not even 5 mins away with beautiful trails: CHECK
Good sneakers: CHECK
Workout Buddies: CHECK
Ability to workout alone: CHECK

Excuses: CHECK
i've plenty of them - so time to scratch that one off and get my butt in gear again..

<----- girl who has GOT to get moving!

It can be super hard to keep motivated. I can go off the rails at times too. I know you are sitting squarely in the procrastinate camp. While, I am not there personally to cheer you on, I am here electronically to cheer you on.

When I go through stages of not "doin what I need to do" I go back to the basics to try to nail that freaking issue that I am not looking at that wants me to fail. The Saboteur is alive and well in all of us. Sometimes I just need to sit quietly, ask to speak to it and try to figure it all out. If that does not work I go back to the CBT charts and start from square one. I don't always know that I am triggered. Or what is my trigger. Once I find out WHY I am dancing with The Saboteur, I can usually get off the dance floor.

Detectives. We are detectives!!!

I am in your corner cheering you on Sylvie!!!