I werk oouut

[DragonHeart]

I agree with Merlin, and add that having a cheat day can help immensely, especially when you are just starting out. That way when you have a massive craving for something (and you will, eventually) you can either indulge straight away and get back on track tomorrow, or force yourself to wait until your appointed day. That doesn't mean you stuff yourself with junk of course; you should still be limiting yourself to a serving size.

On that note, us Americans in particular have no concept of what a serving size actually is. I thought I did until I started actually following it and realized I regularly ate 2-3 times what was written on the package. I also bought a food scale that I use for cooking that has been eye opening in its own way. One serving of pasta looks way different by itself than part of a huge bowl.

Right now I've set myself a fitness goal and a nutrition goal because overhauling my diet at the same time as all the other things I'm doing right now would be insane. My fitness goal is to work my way up to 300 minutes of exercise a week. That's 30 minutes a day, every day. I'll probably end up going for longer each day so I can get a rest day in there. My nutrition goal is to basically stop eating candy. It's my major downfall even though ironically I don't even like it all that much (I prefer savory foods). If I buy candy I will eat it, whether it's a small bar or a huge bag. The only way I can break this addiction is to just go cold turkey. Eventually I will get to a point where I can hopefully work it back in somewhere as say an occasional dessert treat or whatever, but for right now it's just too easy to indulge.

That said, it's time for my workout.

[Josh_R]

When I was in the Marines my physical condition was at its peak. Daily work out including 4-5 mile runs, time in the gym hitting the weights. Once I got out I kept it going by doing MMA which required alot of training. As time went on I had to decrease my activity greatly for work, but now I make my own schedule. So I have started working out again.

My goals are pretty much just to get back to where I was. I had a day where I put myself to the test to see what I could do. Before I could run 4-5 miles without getting winded, now 1 and a half mile in I was winded. I went to the weight room to see what kind of actual power I lost. Squats I usually worked out with 275 burnout sets. I maxed 425. I maxed out at 300 when I tried again, and could only do 175 on the burnouts. I saw similar results with my bench, deadlift, and clean. So not only have I lost alot of stamina, but I have also lost a ton of strength.

Right now I am doing 6 days a week working out, with one day off on Sunday. I have a large workout schedule for each day will edit, and include it in later(still working on some days adding, and taking stuff out). I have gone on a low carb diet. This makes working out difficult due to lack of carbs, but that is what additional protein is for.

I have doing this for a few weeks, and have already started to see some improvement. My weight has dropped down, and my strength is starting to increase slightly.

Will update if I get farther results.

[Rowan]

I agreed with your post up to the point you started promoting the Atkins diet. For one, you tell people that sweet potatoes are low in carbs, when they are not. They have more carbs than a potato and also have a high glycemic index. 23 grams of carbs in one serving of sweet potatoes. Compare that to turnips, which are an excellent replacement for french fries, which have 6 grams of carbs. Not only that, but not all carbs are created equal. The carbohydrates in fruits, vegetables, and whole grains are bonded to fiber. You can safely eat an apple without packing on the pounds. Now if you drank apple juice, that is different because the molecular structure has changed.

One of the best things you can do to lose fat is to cut out processed foods. Anything made out of white flour(enriched bleached flour, etc), refined sugar, and/or HFCS isn't doing you any favors. It goes straight to your waistline. I won't even go into why zero-calorie products are also bad for you, because that is a totally different discussion.

That's really all there is to it. You don't need to have a degree in nutrition or dig around the internet reading through junk science. Just eat the way nature intended and let your body do what it's supposed to. Your body doesn't know WTF to do with HFCS. Give it an apple instead.

Once you've cut out all the unhealthy foods out of your life there are ways you can tweak your meals depending on your goals. For example, you can cut out fruits for a few weeks to peel off some more fat. That's fine ONCE you've adjusted to eating natural foods. The biggest battle is your mind.

I agree with all of that, especially about lifestyle change as opposed to going on a diet which implies temporary change. Although sometimes a temporary change in diet can yield greater results for those who are having trouble commiting in the long run. Once results can be seen, motivation increases and possibly increases to the point where they are mentally able to commit to a lifestyle change. Atkins is healthy and the best way to initiate that process since results are rapid. Also, there is absolutley no evidence or science to justify that weight is gained quicker after being in ketosis. I have a before and after pic of myself after an atkins focused diet (which has now become a weekly macro of my intakes) although I'm not ready to show you all yet, ill train for another month before I jam it down your throat. I lost 8.5kg on ketosis and have managed to keep it off since coming off atkins for 6 weeks now, whilst continuing my weight training.

As far as sweet potatoes having more carbs than regular etc, the carbs in sweet potatoes are bonded more-so to fibre, making them a healthier option than regular potato. Since I am weight training more seriously now, I am no longer doing atkins.

[OceanEyes28]

Weeeee guys! I'm proud of myself.

I did 3.9 miles today, a lot of uphill sprinting after the first 1.5 miles. Highest intensity 1.5-2.5 and then 2.5 to 3.7 was jogging again and then 3.7-3.9 was cool down walk. I'm working up to running 4.

What I'm really proud of, though, is that for the first 1.5 miles, I didn't have to open my mouth to breathe at all. It was just in through the nose, out through the nose. It was really relaxing and it became a meditative thing. I really liked it and hope I can start doing it for longer stretches of time. Because while it's important to me that I keep challenging myself, it's really cool to see something that used to be hard become easy. My first mile has been sort of a reward lately for that reason. Run my easy mile, THEN start working (sort of what Rowan was talking about, seeing results producing more motivation, etc... though I can't imagine being on Atkins.... bughhgh lol).

I'm still doing 40 minutes of yoga every morning and it's awesome. My breathing especially has benefited. I did a lot of yoga back in theatre training, but I had no idea how much I'd missed it. Everything else I do with my body is better for this practice.

19 days til The Gauntlet race (4 miles, 25 obstacles)! How's everyone else doing?

[nix]

I went jogging today for the first time in years (excluding chasing for buses), i didnt get very far at all. Doesnt help being a smoker and asthmatic and extremely unfit, but i made it about 1/3 of the way i had planned, which was a very short jog in itself...

I'll get further tomorrow!!!

I've only been doing weight training on and off over the last few years, never bothered with actual fitness/endurance, really starting to feel it, so im gonna fix it.

Anyway ill do a week of jogging and then get back into the gym, and keep the jogging going too. May even hope on ma blades if im feelin risky, easy to injure yourself though and it takes AGES to heal at my age

Infact the only reason i stop going to the gym is a result of injuries, happens alot to my unlucky ass! Bludgeoned shins/kness on two separate occasions, bruised bone in my entire right shoulder, punctured lung, ****ed my ankle up too in canada with more bruised bone, ****ed for weeks!! both bruised bone injuries fuckin killed me pain wise, most intense pains ever.. This is all within the last 2 years btw, each injury taking weeks/months to heal..

[Order]

Exercized my triggerfinger and my throttle foot today.
Also did some chinups and pushups.

Alright, its not really a workout, but I had to celebrate laborday. If you aren't frightning your neighbors, it isn't a party.
I'll PT tomorrow. Maybe.

[Rowan]

nyaww matching warnings for Order and Nix. So cute.

anyway, I was debating wether or not to show my progress thus far, and i've decided to for the hell of it. This is 3 - 4 months of work.









I should have taken a better before picture, but this my first time writing up and doing my own plan/diet based on what I had learned, all i wanted to do was get results so I didnt bother too much with the pic, wishing I had now so you could see the difference in arm and chest size. Take notice of the diagonal slant of the nipple in the before photo, and then the horizontal aspect in the after photo, the definition on the chest has improved more than anything, although my arm size has increased, mainly due to a strong focus on tricep which is something I neglected for a long time. Theres much more improvement to be had, my next goal is to just increase overall muscle mass before finally cutting off the rest of the fat with another 6 week no carb diet. Ill post the after-after photo in the coming months.

[Rhaps]

I did a couple of push=ups this morning, cursed every god I've ever read about, then went back to sleep.

However, Rowan is working on developing an actual plan for me to follow- hopefully one with less swearing.

[OceanEyes28]

In case anyone is interested, a few rules I've been using as default (unless I'm out for something special) are:
1. Either no processed carbohydrates, or very limited and only on days when you do intense exercise (.....I still like a cookie every so often)
2. If you crave something, eat a small portion of fruit or protein and see if the craving is gone.
3. Don't eat after 9PM (or if I've eaten dinner before then, after 8PM). This gives the body a chance to really rest and burn some fat, rather than having it digest all night.
4. No alcohol except on weekends or holidays (even then I limit my intake, but I enjoy having a beer during a football game and I don't want to feel deprived).
5. No mindless eating. Figure out a portion, enjoy eating it, and be done. Go wash the dish and put it away. No more setting a bag of something in front of me and eating til I get tired of it (I won't lol).
6. Plenty of protein and be mindful of getting plenty of fiber.
7. Always eat a breakfast that contains protein, fiber, and plenty of nutritional value.
8. Remember that real, permanent change takes time. Be patient and steady.

I'm really happy that people are still responding and talking about results and goals.

Rowan, I've said it to you already, but I'll say it again: Awesome.

Maybe I'll be brave enough to post before and afters...someday.

[Niall_farley]

I work out quite a lot BUT what I do is completely different to most I would imagine! I tend to do one month hard training for size then a month light tone weights then a month or two of and start again as I tend to gain quite quick and well I'm actually half way thru my gaining phase (nearly three weeks in) and progress is good! I stack carbs gain some weight then when this month is finished I change to white meats and salad all the time and tone right up!

Then after i do naff all and eat crap and it's the way I like it so I don't get to tied in and can enjoy life!

I will add a picture. Comments are welcome good and bad! Some may say in wasting my time but I have a few points and a bit of method to my madness....

1. I don't want to get to big I think it's ugly
2. I love junk food and crap
3. I don't want to finish work at 5.30 get to the gym for 6 work out shower leave at 7:30/8 and not get home till nearly 9 every day
4. I like the fluctuations some how... I'm strange i know

Ok a picture for you all just taken







Again comments welcome

[Rowan]

*sits in corner and contemplates next move*...



*cries*

[Niall_farley]

*sits in corner and contemplates next move*...



*cries*

Don't cry. Be proud you have gained/lost a lot in such a short time it's taken me ten years to get where I am (14-24)

So in reality time factored into it your probably gaining a lot faster than me! Best advice I can give with weights is aim for sets of 8-10 and make it so the last one is impossible to lift so your shaking and struggling hard!

Keep it up pal your doing very very well and your efforts are really paying of big time!

[seanb]

Rowan,.... BEAST!

niall farley, nice, like the traps

Still workin away meself, trying to cut a little bit round the tummy, along with the weights,... seeing all kaainds a gainz on the upper body, must do some more work on the legs.
most days now il do a four round workout with dumbells including shoulder presses, curls, rows, tricep ext's and shrugs... with pushups/pull ups as a warm up and cooldown.... i do be sweating buckets after it.
Must devise a similar plan now for the legs.

[Niall_farley]

Sean try isolating muscles instead of doing every muscle each day for example my Monday and tuesday work out right now is as follows

MONDAY
1. bench press - 3 X 8-10 at 52.5 kg per
Dumbell
2. Incline bar bell bench press - 3 X 8-10 120kg
3. Decline barbell bench press - 3 X 8-10 125kg
4. Flat barbell bench press - 3 X 8-10 115kg
5. Hammer strength machine - 3 X 8-10 50kg per side
6. Burn out flies as many as you can on light weight

TUESDAY
1. Pull ups - 3 X as many as pos
2.Lat rows - 3 X 8-10 115 kg
3. Lat pull down - 3 X 8-10 110kg
4. Hammer strength lat row - 3 X 8-10 60kg per side
5. Hammerstrength lat pulldown - 3 X 8-10 50kg per side
6. T-bar - 3 X 8-10 65kg

If you isolate muscles they grow harder an faster! If you do each muscle each day say 4 times a week then the muscles never get time to recover as they are getting torn each day without repair time and it's the repairing which brings size

[OceanEyes28]

Damn, Niall! Glad to have you. We can all benefit from your experience.

If any of you runners or aspiring runners want to participate in a 5k that involves getting covered in colorful (100% natural) paint, you should see if you have one of these coming up in your area (USA and Australia): Locations -The Color Run

I will definitely be signing up when registration opens! Hope they don't sell out!

[Niall_farley]

Thanks ocean eyes! I'm in the UK shame about that! All the runs around here are boring I love the fun runs just wish we had more

[OceanEyes28]

Hey guys! I've got another run for our USA runners to start thinking about.

5K Foam Fest! Foam, Mud, Obstacles, 5K Fun Run Fun!

30 foot AND 50 foot slip and slide (and then an even longer one), mud pit, "lilly pad run," all kinds of sweet obstacles.

The closest one for me is in Dallas, and I am definitely planning/hoping to go. Check out their 2013 locations to see which one is closest to you. And try to get your friends in on it. I intend to get a bunch of people interested in registering and then partying all the way through the 5k. The Dallas run is either April 27th or 13th (hard to tell from the website?) but I'm sure they'll get it sorted out.

Which brings me to something I've been thinking about: race shoes. I typically train in Nike Free Runs or some old New Balances I've had for years (the Nike shoes are a new purchase... that I love)... but I don't want to deal with getting them soaked in mud/whatever else during these messy races. I also just purchased a new pair of Vibrams (Bikila) on sale for Labor Day and I'm considering using those... I hate to mess up their "new shoe smell" so soon, but they'd be easier to wash and might be better for running in after they get wet (versus heavy, slushy regular shoes). My plan is to do my regular 3-4 miles in my Nikes tomorrow and then Tuesday-Thursday do 1.5 miles in the Vibrams to test them out, and then back to 3-4 in Nikes on Friday. I figure I should start out with shorter distances with new barefoot shoes (I've run in Vibrams before, but it's been a while).

Okay now I'm sort of rambling. Anyone have any events they're training for? Even if it's just to look sexy at a class reunion or ex's wedding?

[DragonHeart]

Had class today, teacher never showed up so I went home and did a workout instead. XD Only 20 minutes because of, ah, girly problems. 'Nuff said about that.

I'm not in good enough shape to do it, nor do I live near one of the events, but the zombie run sounds entertaining. I'm sure there are some local ones if I felt so inclined, but eh. Maybe next year, if I can find someone to drag along with me. You know, in case the zombies are real and I need a distraction.

I don't really have a solid, easily definable goal. I think that's part of my issue with being consistent right now. Even my current goal, get in shape to start parkour training, is too vague. =/ I should work on that.

[OceanEyes28]

Haha damn, that does look fun. Too far away for me, but maybe some other TFFers could attend.

I think you're right, DH. Having a definite goal as opposed to "I want to 'get in shape'" can be very helpful in actually accomplishing anything. I always struggled with that issue as well. I think that once a friend convinced me to sign up for a 5k (back in May) and to start training for it, I really started making progress. Because damnit, I was already signed up and paid for, and I was going to finish the thing even if I had to stop and walk for a bit. After that, I signed up for another. And another. I think sometimes you have to just go for something like that, even if you don't think you're ready. Because once you've committed, you will GET ready.

P.S. I ran 4.15 miles yesterday... and it made me tired.

[loaf]

I stopped running. Bad on the knees. and I have bad enough stuff on me like my lower back. I just began lifting and using machines to keep myself toned. I've gotten down to the weight I've wanted 175-180. I just need to tone everything into a good shape. I'm not trying to be buff like my friends. and then get that endurance back.

[DragonHeart]

Well, I think I do have one goal I can set, seeing as it's one I've tried before and never followed through on: actually completing Jillian Michaels' 30 Day Shred. It's a 20 minute circuit training workout with three difficulty levels and man is it brutal if you're not in great shape. You're supposed to do it every day but I'm not even going to attempt that. For one thing, no recovery between workouts. Second, I still have to work and stuff, and my job is pretty physical at times, so I don't want to be dead on my feet while I'm there.

So I'm going to start next Monday (9/17), doing it three days a week until I have completed all three levels. Would anyone like to join me? The DVD is $8 at Wal*Mart. You will need two small handweights, 2 or 3 lbs, though in a pinch you could use soup cans or something, lol.

ETA: Also, I did a full 30 minutes today. I will regret it later lol.

[Niall_farley]

Today has been a good day for me I did a full back work out followed up with a 5 mile hill run! Awesome

Also just won a unopened suikoden 2 on eBay or £80 so that was a lucky purchase not that this has anything to do with working out but thought if throw it in there

[Pete]

I'm gonna go on a good 3-4 mile run today. I did a mile and a half under 12 minutes, which is a standard for anything police/ military here, so I'm pretty content with that. I'm down to about 173lbs, after a week of being too busy to work out or really eat properly, so I'm trying to be productive with everything again. I'm really starting to enjoy running, and get relaxed by it when I hit my zone. Music is a must.

[rJ floW]

I have recently began P90X again. I have a love/hate relationship with Tony. Also, when I one legged man makes me look unfit I seem to doubt myself. It's damn hard getting back into it, as you will suffer through 2 weeks of pain. But I did it for a full 90 days and saw huge results, which I than drank away in 2 months on the beach.

In other news: I read a huge amount of rules just so I can post here...in 30 seconds...way to go booze filled fridays! **** tony!

[Pete]

Oh cmon man. That dude with one leg is Rabbit from Super Troopers. You gotta love him!

And my run was exactly as I said. It was a rare road run, where I did a solid 3 miles of running, and maybe about half a mile of walking when my calf tightened up. It's fine, but I walked to see if it was alright. I did the whole thing in about 45 mins, so I'd have to assume I did 8-9 minute miles, with about 15 mins of walking and then some stretching outside when I was done.

I guess I'm doing something right, since my gay neighbor upstairs (really cool dude) said "solid body." I thanked him lol

[OceanEyes28]

I've never tried P90X, just Insanity. And that usually kicks my ass pretty effectively. I hear P90X is ridiculous. Good for you for getting after it! (and welcome back)

I ran about a mile and a half yesterday (recovering from a bit of a stomach thing) in the new Vibram shoes to warm up to them. The forefoot strike is definitely different from my midfoot/heal strike I usually end up with in my Nikes (derp obviously). I liked it, but I'm going to take it slow to build up the different muscles I'd need to run as far as I can run with normal sneakers. I'd like to be good in both, if that's at all realistic. Today, I did a little over 3 miles in my Nikes, and I made it through without getting sick. My stomach's been a little weird all day, but I still felt strong enough to get a run in.

Congrats on your solid bod, Pete.

If it's not raining tomorrow, I might do a short run over a nearby dam bridge. I'm also considering doing a cycling class on Sunday for a bit of supplemental training. I'll probably take it easy most of next week to rest up for the race on Saturday... and won't be doing anything Thursday or Friday (except yoga).

I caught myself running in the reflection of a window today, and I looked pretty athletic, actually. I've been a consistent runner for 10 weeks as of this week. I still have a lot of room for improvement, but I'm proud of my patience and how far I've come in that time. I've been writing mileage and workouts on an adhesive chalkboard next to my door and it's been helpful to see week by week what I get done. Anyone else record their workouts? Once I fill the chalkboard, I'll take a picture of it, erase it, and start over. Maybe I'll post it!

[Niall_farley]

Thought I would resurrect an old thread.... How is everyone's training going? I have stepped mine up to the most intense I have ever trained! Eating a hell of a lot as well to pile on the calories for all the intense training.

I must say I am exhausted I have trained 8 times this week VERY intense weight lifting and core movements. Now I know this is to much but I had the energy so used it! So every day this week and twice on Monday so I will have two days of now and then carry on again intense, hard and hellish! Just got back from a killer leg work out its 10:30am here and feel like I could go back to bed and sleep all day! It has finally caught up haha

So how is everyone else's training going?

[OceanEyes28]

Yay! I'm so glad you posted, I was thinking about this thread the other day.

I'm doing pretty well, even though I've been SICK. Nothing major, but just sick enough that I need to rest. On Monday, I hadn't come down with anything yet, so I got my 3.something miles in and before that, I did a couple circuits with weights. I've added that in to my running days. I think it may have been the final push I needed to get down to a 25" waist, which is what I've been working toward. It's still tenuous at this point, so I need to keep working, but I'm close to my goal weight.

On Saturday, I very lightly jogged a 5k (The Color Run). I was still coughing a bit, and my nose was still drippy, but I made it through all right. There was no way I was missing this run. Also, a friend was doing her first 5k and the other friend who said she was going to walk/jog with her took off running. This first friend is overweight and wants to lose, and she and I are signed up to start Boot Camp together in a week... and I didn't want her to be miserable on what is supposed to be a fun 5k, so I stayed with her and even got her to jog a couple times. I was proud of her for doing it and for keeping such a good attitude when it would have been very easy to be upset.

I still do yoga a lot, and try to do a little every day.

Pictures from The Color Run:


We're dirty.

[Niall_farley]

Awesome great news about getting to the size you want! Good work! Shame about being ill as well but it happens to everyone. Main thing is resting up and not making it worst by doing to much

[RagnaToad]

Just went for a run for the first time in probably years. It felt good to make my body do some work. Not sure for how long I ran, but I was able to run around the area I wanted to and back home without a break, which surprised me a bit.

Small victory for myself. I'm not that out of shape, I'm probably what you'd call lean or even skinny, but I want to take better care of my body's condition and burn the little fat I could lose around the gut area. I had been eating quite unhealthy recently so this run kind of sooths my guilty feeling about that for now.

I want to make this running a regular thing, probably start by doing it once a week.

Also, I'm gonna be sore as **** in the morning.