I miss the fitness threads and the fitness Doms!

[midwestyankee]

Part of this is just keeping track of my intake. It's not a habit I'm into...and I hate admitting it, but my eyes are bigger than my stomach.

Hmm...the American Heart Association's website isn't loading any of the revelevant pages. Maybe their server has had a stroke?
This is the best I've found.

I may have rememberd 30% as 30 grams. If you want to be serious and really cleanse the body, I'd go with as inhumanly low a level as you can muster for a while.

 

[teknight]

I hear you....although, I honestly don't think that my pantry/fridge are going to let me cut down all that much.
It's more a question of I don't have nonfat food than not wanting to abandon sweet, delicious, lovable fat.

 

[Bandit58]

I might even get to the gym twice this week instead of once like the last couple of weeks (damn rain and adjusted speedway schedules and mucked up dialysis days )

I'll be glad when next week comes around and the classes are back to normal!

 

[Keroin]

My spin instructors crack me up. Tonight's memorable quote...

"The patron saint of speed, whoever that may be...the closer you get to hallucinating, the closer you get to meeting him."



I'm so glad holidays are over!

 

[Homburg]

I may have rememberd 30% as 30 grams. If you want to be serious and really cleanse the body, I'd go with as inhumanly low a level as you can muster for a while.

Be prepared for bad skin, joint pain, and a host of other physical ailments if you do this.

Fat is NECESSARY. Of the three major macronutrients, protein and fat are absolutely necessary. Carbs are the only one that you can "safely" slash way back without major consequence. It won't be pleasant, and you will feel stupid, foggy in the brain, and get bad breath, but these are minor health concerns compared to what happens if you somehow ditch fats, and these are nothing compared to what happens if you ditch protein.

Not saying that you should ditch carbs. It's often a crap idea, but that is largely because people do it to insane levels.

How much fat do you need to lose? What sort of body comp changes are you looking to make? If it isn't enormous weight loss, and you are not otherwise piling on weight now, don't fuck about with fats, carbs, or anything else major. Just look at your diet and trim the bullshit.

1) End ALL alcohol consumption.

Sorry, it's both toxic, and utterly empty, useless calories. Healthwise you might get away with one glass of red wine a day, but anything else is just slathering fat on your ass.

2) End ALL soda and non-homemade juice consumption.

Sodas are also empty calories, and often have toxic shit in them, and diet sodas have artificial sweeteners that can actually enhance hunger and make you want to eat more. And most store-bought juice is sugar water, artificial flavouring, and like 10% actual juice. Fuck that.

Homemade juices are not as bad, but should be looked at as a food, not a drink.

3) End ALL drinking of calories unless you are specifically drinking said beverage for those calories.

That glass of milk? Put it back. Unless you are drinking the milk to add calories and macronutrients from the milk (such as in part of a meal-replacement shake or post-workout drink), don't drink it.

These first three points are listed because a LOT of people suck back loads of useless calories without paying a lick of attention to them simply because they're thirsty. Drink water. Drink tea or coffee (without bullshit in them).

4) Plan your meals.

This sounds weird, but plan your food intake. You don't have to be anal about it, but decide what you are going to eat for the day/week and stick to it. Having a plan means you will be ready for when you get hungry and won't mindlessly grab junk food because it is all that is available.

This also means prepping your meals in advance generally speaking. You will have to be more organised.

5) Eat multiple small, healthy meals, but DO NOT GRAZE.

While smaller meals more often is great for insulin levels, grazing (teeny light snacks all throughout the day) can lead to the consumption of staggering amounts of calories.

6) Ditch the junk foods, processed foods, etc.

In short, if it does not come from the outer boundaries of the grocery store (produce, dairy, meat, etc), you should think three times before putting it in your face. Some exceptions would include rice, dried, beans, etc, but be careful about it.

If it comes in a colourful box and has a longer shelf life than the pants you're wearing, it is almost definitely not good for you.

7) Eat slowly enough that your brain can figure out when it is actually full.

If you suck down food like Samantha Fox at a cock convention, you can easily overstuff yourself and will eat too much.

8) Don't eat for emotional reasons.

That cupcake is not a replacement for a soulmate, and the padding it will put on your ass will only make you more miserable.

--

Just some basic ideas. I am no nutritionist, but I've read on it, I know what works for me, and, more importantly, I know all the mistakes I've made over the years.

Oh, the big one :

9) Get off your ass. MOVE. Exercise. Do shit. Nutrition may be 80% of fat loss, but exercise, and proper exercise, is the only way to turn fat loss into proper body composition change.

Also note that some of these will not apply to you. I don't care. You aren't the only person wondering, and, frankly, you're not paying me anyway, so I'll blather on all I want. Nyer.

 

[Cattypuss]

This morning - got to the gym as it opened at 6.30 a.m.

I am NOT a morning person.

10-min warmup on the bike - 59 cals
30-min workout on the AMT - 342 cals

 

[Homburg]

10-min warmup on the bike - 59 cals
30-min workout on the AMT - 342 cals

Attaching kcals to your workout times is a mental trap, CP. It's an inefficient way to think about most energy systems work, as it is never accurate, and it is also incomplete.

I say it is innaccurate because your system may burn more or less energy due to your own efficiency of movement, and that efficiency changes as you get better at the activity. In other words, when you start out, you burn more kcals in a given movement because your body doesn't know how to perform it efficiently. As you do it more, the movement patterns become more familiar to your body and the movement becomes efficient, thus using less kcals. And on many movements, your body size greatly affects kcal usage. Short-legged folks have to move more to maintain the same speed on a treadmill as long-legged types. Heavy people use more kcals to move their bodies through space than light ones. It is largely impossible to gauge what you burn on a given time of movement without some pretty complex measuring devices.

It is also incomplete as your metabolic rate goes into overdrive during, and following, prolonged exertion. For a certain time post-workout, your system is flying at a higher rate and will burn more kcals even at rest than it did before the exertion. This is even more pronounced when you get into things like weight-lifting, barbell complexes, and, for the truly masochistic, tabata protocol energy systems work.

Personally, I would just look at the time and effort, and consider it making a deposit into the First Cattypuss Bank of Fitness. Worrying about kcals burned is not terribly useful as it doesn't relate to real world, or kcals consumed, in a meaningful manner.

Eat better than you used to.
Be active.
Be PATIENT.

That's really all there is to it.

 

[Keroin]

That cupcake is not a replacement for a soulmate

Bite your tongue!! The cupcake is everything! EVERYTHING!!!

9) Get off your ass. MOVE. Exercise. Do shit. Nutrition may be 80% of fat loss, but exercise, and proper exercise, is the only way to turn fat loss into proper body composition change.

Yep, sorry sports fans but this one is key. The bottom line is: calories in vs calories out. I don't carry a lot of excess pounds of fat but when I was in the business I had to shed every last one possible. Not an easy task and when I talked to my trainer about it his answer was "cardio, cardio, cardio". And he was right.

Lifting weights builds muscles but to burn fat you need to get your heart rate up and keep it up for sustained periods of time. the best way to do this is to find a cardio activity *that you enjoy*. Otherwise, it will feel like work and you will resent doing it and your motivation won't be there.



And happy news!

I'm up to 90lbs on my lat pulldowns!! Now, I only did one set of four reps at that number but I'm getting that much closer to my own bodyweight and that means soon I will start doing actual pull-ups on the bar! Yay!!

 

[teknight]

Yep, sorry sports fans but this one is key. The bottom line is: calories in vs calories out. I don't carry a lot of excess pounds of fat but when I was in the business I had to shed every last one possible. Not an easy task and when I talked to my trainer about it his answer was "cardio, cardio, cardio". And he was right.

Lifting weights builds muscles but to burn fat you need to get your heart rate up and keep it up for sustained periods of time. the best way to do this is to find a cardio activity *that you enjoy*. Otherwise, it will feel like work and you will resent doing it and your motivation won't be there.



And happy news!

I'm up to 90lbs on my lat pulldowns!! Now, I only did one set of four reps at that number but I'm getting that much closer to my own bodyweight and that means soon I will start doing actual pull-ups on the bar! Yay!!

Bah! Cardio's heard. Sniff, sniff!
But, yeah, the more I read about it, the more I realize I have to do it.

And kudos on the pulldowns!! That's awesome!!

 

[Cattypuss]

Attaching kcals to your workout times is a mental trap, CP. It's an inefficient way to think about most energy systems work, as it is never accurate, and it is also incomplete.

I say it is innaccurate because your system may burn more or less energy due to your own efficiency of movement, and that efficiency changes as you get better at the activity. In other words, when you start out, you burn more kcals in a given movement because your body doesn't know how to perform it efficiently. As you do it more, the movement patterns become more familiar to your body and the movement becomes efficient, thus using less kcals. And on many movements, your body size greatly affects kcal usage. Short-legged folks have to move more to maintain the same speed on a treadmill as long-legged types. Heavy people use more kcals to move their bodies through space than light ones. It is largely impossible to gauge what you burn on a given time of movement without some pretty complex measuring devices.

It is also incomplete as your metabolic rate goes into overdrive during, and following, prolonged exertion. For a certain time post-workout, your system is flying at a higher rate and will burn more kcals even at rest than it did before the exertion. This is even more pronounced when you get into things like weight-lifting, barbell complexes, and, for the truly masochistic, tabata protocol energy systems work.

Personally, I would just look at the time and effort, and consider it making a deposit into the First Cattypuss Bank of Fitness. Worrying about kcals burned is not terribly useful as it doesn't relate to real world, or kcals consumed, in a meaningful manner.

Eat better than you used to.
Be active.
Be PATIENT.

That's really all there is to it.

Thanks Homburg.

I get what you're saying, I think... but as I sort-of nearly-but-not-quite explained in this post
http://forum.literotica.com/showpost.php?p=36311348&postcount=3119

, I'm using calories per the machines in a certain time really just as a measure of how much "work" the machine records from me in a certain time.

If the machine says I am burning 348 cals in half an hour this week but in 6 months' time the same machine tells me that I am burning 500 cals in half an hour, that says to me that I have got fitter and stronger - because I am able to move the machine either faster or at a higher resistance or both, for the same amount of time.

FWIW I'm not doing this for weight loss (even though I could stand to lose a fair bit of fat) - I'm doing it primarily in an effort to fight severe clinical depression without using drugs, and (coming in a close second on my priority list) in an effort to get fitter so I can walk the higher and more spectacular mountains that I live near, rather than as at present keeping to the smaller summits.

 

[Lizzie_Borden]

Thanks Homburg.

I get what you're saying, I think... but as I sort-of nearly-but-not-quite explained in this post
http://forum.literotica.com/showpost.php?p=36311348&postcount=3119

, I'm using calories per the machines in a certain time really just as a measure of how much "work" the machine records from me in a certain time.

If the machine says I am burning 348 cals in half an hour this week but in 6 months' time the same machine tells me that I am burning 500 cals in half an hour, that says to me that I have got fitter and stronger - because I am able to move the machine either faster or at a higher resistance or both, for the same amount of time.

I do the same. I know it's inaccurate, because it doesn't take into account my height, weight, heart rate etc, however it's consistent.

I know if I hit a certain point, I've worked hard enough. It also gives me a target to aim for so I can push a bit harder.

 

[Keroin]

Bah! Cardio's heard. Sniff, sniff!
But, yeah, the more I read about it, the more I realize I have to do it.

Most of us did tons of cardio as kids, and loved it. we loved it because we were "playing" and the fact that our play made us sweat and get all out of breath was just a side effect. Our society has turned physical fitness into "work". I mean, it's an excellent deal for the gyms who sell tons of memberships knowing that only a small percentage will stick around for more than a month but it really does suck the joy out of staying active for most.

What kinds of physical activities or sports do you enjoy? Or what have you maybe wanted to try?

And kudos on the pulldowns!! That's awesome!!

Thanks, I was really excited. I just keep visualizing this...

http://2.bp.blogspot.com/_UvEqAb-gX00/TKuT0vwG8vI/AAAAAAAAAHc/Tdkfv-hM6p4/s1600/Women+Pull-Up.jpg

Well, except I don't need a plate hanging from my waist, lol.

 

[teknight]

Most of us did tons of cardio as kids, and loved it. we loved it because we were "playing" and the fact that our play made us sweat and get all out of breath was just a side effect. Our society has turned physical fitness into "work". I mean, it's an excellent deal for the gyms who sell tons of memberships knowing that only a small percentage will stick around for more than a month but it really does suck the joy out of staying active for most.

What kinds of physical activities or sports do you enjoy? Or what have you maybe wanted to try?

Is couch potatoing an option?
Bike riding, but this is not the weather for it.
Thanks for the input.

Thanks, I was really excited. I just keep visualizing this...

http://2.bp.blogspot.com/_UvEqAb-gX00/TKuT0vwG8vI/AAAAAAAAAHc/Tdkfv-hM6p4/s1600/Women+Pull-Up.jpg

Well, except I don't need a plate hanging from my waist, lol.

 

[Bandit58]

Lifting weights builds muscles but to burn fat you need to get your heart rate up and keep it up for sustained periods of time. the best way to do this is to find a cardio activity *that you enjoy*. Otherwise, it will feel like work and you will resent doing it and your motivation won't be there.

That's why in addition to pump classes I also do bodycombat and boxing - you certainly know you've had a workout after boxing class And the punches and kicks in the combat class certainly keep the old heart rate up If I can't make those classes for some reason I'll slot in a spin class here and there as well.

Plus - I love it and keep coming back for more. I'd much rather punch and kick than do step or aerobics or zumba (which I tried twice but found too "airy fairy"). And walking on a treadmill or cross trainer is just boring *yawn*

Congrats on the pulldowns though K, I'm sure you'll look like the pic in no time

 

[midwestyankee]

Is couch potatoing an option?
Bike riding, but this is not the weather for it.
Thanks for the input.

Wuss.

http://i53.photobucket.com/albums/g68/mwy_photos/winter-bike-feat.jpg

 

[Keroin]

Is couch potatoing an option?
Bike riding, but this is not the weather for it.
Thanks for the input.

Do you have a bike?

If so, consider trying to find one of these...

http://www.stationarybikestandshop.com/images/Stationary%20bike%20stand.jpg

No, it's not as good as biking for real but it beats couch potatoing and keeps you in bike shape over the winter. When I was doing triathlon, I used to set up my bike on my stand in the living room, then I'd spin while I watched TV.

Look online for a used one or check out the local bike store to see if anyone might be selling one. They can be expensive new but a used one shouldn't be too pricey.

Alternately, you might like spin classes. With the right instructor, they can be a ton of fun. See if your local gym offers them.

 

[teknight]

Wuss.

http://i53.photobucket.com/albums/g68/mwy_photos/winter-bike-feat.jpg

I'll see you out there, old man!

 

[Keroin]

Wuss.

http://i53.photobucket.com/albums/g68/mwy_photos/winter-bike-feat.jpg

HA! That could be Nelson, except the road is too flat.

 

[Cattypuss]

I need music when I work out. But it has to be MY music.

I have an iPod Shuffle that I use only at the gym - and it contains only gym-appropriate songs. I keep it on the random setting so I never know what's coming next.

This morning, about 15 minutes into my AMT workout, I was starting to wonder if I'd make it to 30 minutes. And then Bron Yr Aur Stomp came on on the Shuffle and lo and behold, I found that I had all the energy in the world.

I'm a music whore.

God help me if I ever arrive at the gym without the Shuffle.

 

[teknight]

Do you have a bike?

If so, consider trying to find one of these...

http://www.stationarybikestandshop.com/images/Stationary%20bike%20stand.jpg

No, it's not as good as biking for real but it beats couch potatoing and keeps you in bike shape over the winter. When I was doing triathlon, I used to set up my bike on my stand in the living room, then I'd spin while I watched TV.

Look online for a used one or check out the local bike store to see if anyone might be selling one. They can be expensive new but a used one shouldn't be too pricey.

Alternately, you might like spin classes. With the right instructor, they can be a ton of fun. See if your local gym offers them.

I have access to my roommate's bike...he rarely uses it.
Err...what's one of those things called? I'm trying to google it..but...to no avail.
I will look into it, thanks.

 

[Keroin]

Where there's a will, there's a way!

(Canucks can do anything in the snow )

 

[Keroin]

I have access to my roommate's bike...he rarely uses it.
Err...what's one of those things called? I'm trying to google it..but...to no avail.
I will look into it, thanks.

Stationary bike stand or bike resistance trainer should help you find it.

 

[Keroin]

It's a beautiful day, don't let it get away!

(Another great gym tune).

 

[satindesire]

I want to share my workout music playlist on youtube.

This is for fans of pop, hip hop and rap music, so if you dislike any of those genres, don't click the links plox.

Greenskeepers-Money- http://www.youtube.com/watch?v=gmmlRu6R-cg
Black Eyed Peas-Pump It- http://www.youtube.com/watch?v=ZaI2IlHwmgQ
Jay Z- 99 Problems- http://www.youtube.com/watch?v=WwoM5fLITfk
Smashing Pumpkins- Bullet with Butterfly Wings- http://www.youtube.com/watch?v=dxNX_PRqhCQ
Jane's Addiction- Mountain Song- http://www.youtube.com/watch?v=AJ5kGqOstMc
Lady Gaga-LoveGame- http://www.youtube.com/watch?v=1mB0tP1I-14
Gorillaz- Dirty Harry- http://www.youtube.com/watch?v=9NOeDPrJPao
Foo Fighters-Everlong- http://www.youtube.com/watch?v=eBG7P-K-r1Y
Reverend Horton Heat- Psychobilly Freakout- http://www.youtube.com/watch?v=3nu6XznDP3s
Beyonce-Diva- http://www.youtube.com/watch?v=rNM5HW13_O8
Ludacris-How Low- http://www.youtube.com/watch?v=ox-lfowevqA
Pitbull-I Know You Want Me- http://www.youtube.com/watch?v=E2tMV96xULk
TLC-Silly Ho- http://www.youtube.com/watch?v=xR4Jan8duO4
Will Smith-Switch- http://www.youtube.com/watch?v=uzUozo1628U
Beyonce-Get Me Bodied- http://www.youtube.com/watch?v=WNCC7tIcChY
C&C Music Factory Freedom Williams-Gonna Make You Sweat- http://www.youtube.com/watch?v=xl_F74xBvkk

 

[brioche]

So I've finally started adding exercise to physio. No cardio yet, but some assisted squats and exercise ball work. Even that made my back sore, even though they did ultrasound after.
Sigh.
On the vegetable front, it turns out I can replace the salad at lunch and one serving of fruit a day with one 8 ounce glass of V8 Fruit Fusion, which has 1 serving of fruit and 1 of vegetable per cup. I can handle the veggies at dinner if I don't have to have them at lunch. So this is good.
And I'm STILL sick. It's just not going away. Antibiotics helped, but didn't remove it entirely. It sucks. I didn't get sick all of September, October, and November, and then I get slammed with this.