Posts by ubiquitousfit

alternate , otherwise you are not giving enough time for recovery. You dont do arms every day , you dont do legs every day...dont do abs every day.

Original Post by lauryluary:

does anyone know how much calories a solid hour of cardio boxing would burn out (just a rough estimate) im 5'6 and about 115lbs, the class consists of bag punching, jump ropes, lunges, jogging, sit ups/crunches, sparring, running up and down the gym stairs, squats, etc and i put in FULL effort the entire time.

at your height and weight and i am assuming female from your name. I would say around 550 - 700 , you should get a heart rate monitor with a chest strap and calorie burn calc

I worked out 6 days last week and didnt drink at all last week or this past weekend.

I bummed out Sunday and yesterday tho so time for me to get off my ass and keep it up!

Original Post by chugra:

Thanks for the replies guys! I will try to incorporate the 'new stuff' in my regimen. As for the water - I drink about 3 litres of water a day, plus 1-2 coffees. I eat 5 times a day, have tried 6 times but it gets really annoying to carry so much food with me at all times, so I have stuck with 5 times, every three to three and a half hours.

caloriecountingme, balkan style yoghurt is plain yoghurt that has gone through natural milk fermentation process by adding probiotics to the milk. If you can find good balkan style yoghurt where you are, I def recommend it! The only type I remember in North America like 5 years ago was not exactly healthy - 10% fat and no probiotics as far as I can remember. But hopefully there are more types now.

Otherwise, I have been thinking of booking a personal trainer to show me how to use the free weights, as I've never done that before but I guess I've been lazy and have stuck with my regular routine. I'm a bit afraid that my shoulder will get shaky (i've dislocated it 5 times) but if the trainer is a pro he/she should be able to get me to do exercises that will not put me at risk, right? Even if I don't switch to free weights I will try to up my calories to at least 1500 then, see what happens.

Ok, that was more like a runt than a reply :) Thanks again for the suggestions.

There are a lot of programs out there , video and otherwise that will show you the ropes of using free weights. As far as your shoulder goes , i had a ton of shoulder problems a year ago and any time i would lift it would hurt for days after.

After working out and doing shoulder exercises i have no more shoulder pain =)

Original Post by collier__:

Somehow, even with all my "slip-ups" this week I managed to lose over 4 pounds! I'm sure it's all water weight and it might have something to do with my new scale, but, alas, proof that a couple bad days won't ruin a lifetime.

Thanks for the encouragement, everyone!

Your metabolism is more akin to a oil tanker than a speed boat. Messing up once or twice every once in a while isnt going to kill you. It will slow your progress a bit but not by a huge amount. Once it gets burning tho it will chew through anything! =) 

Original Post by chugra:

Hi annibaker2008 and thanks for the reply!

Like I said in the original post, I want to lose fat, not weight per se - so I want to get from 29% body fat (current) to 20%. I eat low fat (the fat I consume comes mainly from dairy, but I do not add oils to anything), low sodium. I have cut out all processed foods except for the occasional cheat day (every 2 weeks), which also means takeouts, I cook all the food I consume. The dairy I consume is only plain/balkan style yoghurt (low fat) and low fat feta cheese.

So, any suggestions?

I have been off track for the past week and have started fresh again today.

What are the times you eat and how much?  Try to aim for 6 times a day , small meals. 

Drink lots of water (im sure you already do)  and maybe try some interval training instead of just regular running on the treadmill.

I know exactly how you feel , broke up with my gf of 4 years a few months ago and i was so lonely and the apartment so empty and quiet. I never have done well with living by myself.

I used the breakup to fuel what i wanted to do with my body. I worked out 6 days a week and started eating right.

I am in great shape now and the pain of the breakup is almost completely gone. I still think about it some times and it still hurts a bit but i did the breaking up and i have to remind myself why i did it.

I can now do all of the things that she wouldnt or couldnt do. I go biking , skiing , scuba diving...im going to get myself a motorcycle next year (something she swore she would leave me if i ever did)

Just be strong and eventually the reminders of them and the pain will go away. It just takes time.

Take care and good luck

-Ubi

Original Post by ladyduece:

If he tried to touch me he'd be the one in a world of pain, and then trouble. I still execute my line training really well and spar with a friend that's much bigger who doesn't hold back. And should I need it I do run with mace. He would really be sorry if he did try anything physical, close as the police station is.

But the drive by jerk was at it again this am from the safety of his truck with his little friends. I changed my route too. They intentionally sped up to fly past me and then stopped and kept doing it as I would pass. Mooing the whole time.

I could hear them over my music but I don't really turn it up all that much to begin with. Tried to look like I was ignoring it the best I could. I did get the plate number and I'm documenting but what's going to happen next?

I guess I could eliminate my morning run and just have to do it at night, after a full day. It is not something I want to do though because my day starts at 0430 and doesn't end until somewhere around 2200 as it is. Things settle in around 2000 here and running that late at night puts me in bed later, because I can't sleep... so it does me no favors. Only 2 options are first thing or end of the day.

Really not sure what to do. Ignoring isn't working.

 

Well , if it was me i would find out where they lived and make sure they didnt have a truck anymore.

Other option is to file a harassment case with the police. That is terrible and someone needs to teach those people a lesson.

Original Post by zcn203:

Original Post by ubiquitousfit:

Original Post by zcn203:

you need to do cardio and weights to bring down fat level then you can concentrate on toning your stomach. i do lots of plyometrics and tricking, which is really hard work and works wonders.

Another plyo person!! Man that is rough stuff , i burned 1200 calories in an hour doing plyo once.

Tricking?

oh that is good! i don't know anyone who really likes plyometrics, but it is very good for wushu because we need to jump high. obviously people who need to jumps high must have strong abs.

tricking is also good for wushu - it's gymnastics that incorporates many jumps and leaps. uh, the message above describes it better than i! for me and my body type it is the ultimate sport!

Wow, i just checked out tricking and wushu...

that looks so cool, i would love to do something like this...i am always looking for new challenges and reasons to get in better shape. I wonder if there is a team or group around me i can join.

I love jumping around which is why i love Plyo , i just like being in the air =) I used to take gymnastics years and years ago....

Original Post by vicki8seekers:

I'm gonig to have to agree w the above....it is HARD to get into a routine...I am up at 5-6am every morning, work until 4:30 then on days I get my daughter, I don't make it home until 5:30, and still have to make dinner, spend time w the kid, give her a bath...and relax!!!

what i have learned for myself is that I have to workout RIGHT AWAY when I get home...there is no way I can wake up early (4am no way) to get in a workout. So FIRST thing I do when I get home (even when I hae my daughter, she's gotten used to it) is CHANGE INTO WORKOUT CLOTHES. And I don't sit donw. At all. Until my workout is over. If I give myself even a min to relax after getting home, I won't do it. I make sure I have a snack right before I leave work so that I am not starving for dinner when I get home and I'll get right to my workout!

If you MAKE yourself do it after school right away, it'll be easier after a few weeks. You'll have more energy and will look forward to them eventually!

I have found that for some reason, when I workout, I'm MUCH more organized and proactive at getting things done around the house in the evenings....like laundry, dishes, preparing good meals, paying more attn to the kid as opposed to coming home, making a crappy dinner, and sitting on the couch all night!

I agree with this to a point...i do the same thing where i have to work out as soon as i get home , if i let myself waver a bit i wont do it at all i will talk myself out of it.

I also agree with the more energy statement but not after working out...after i work out i usually just want to eat and fall asleep...my workouts are pretty strenuous however....then again on days i go out after working out instead of lying down i feel fine...maybe i should just eat and force myself to get up and do something else...

Lying down just feels sooo good after a work out. Last night i fell asleep at the end of yoga during Savasana (corpse pose) where you lie down and just let your body and mind relax...i was out like a light.

woke up about 20 minutes later and i felt great. mental note , hour and a half of intense yoga followed by 20 minute nap = major zen.

Original Post by ladyduece:

Thanks everyone. I'm usually the first one to say most of what's been said here to other people and then getting the flip side myself is really hard. It's hard for me to be out of shape and overweight. I never have been really so I'm taking all of this a lot harder then I guess I should be. I never judge people on looks so it's really difficult to understand the whole put others down to make yourself more important or whatever it is. It's like high school all over again I guess.

A day like today makes me wish I could just wake up tomorrow my goal weight. I'm not falling into the slippery slope with my emotional eating but this really makes me want to. It's been hard for me to take almost a year to get where I am now. I haven't pushed and was just trying to do things slowly and carefully rather then dropping too fast as I have in the past. But now I almost want to step up my exercise program more and push myself harder. I work out 6 days a week as it is but I'm not pushing as hard as I could be.

I've done great but there's always room for improvement so I guess it's hitting me really hard.

 

Use it. It is as simple as that , let it fuel you. When your running , think of that jackass and every stride you take is landing on his face.

I know what you mean about friends and family not understanding why you are doing this. I had that for a while until they started seeing the changes in my body and now they want to join me! =) 

As far as people making comments when you are running...it happens all the time, about a year ago i was out running and some guy in his front yard thought he would show off to his friends and stuck out his leg trying to trip me...i quickened through my stride and took his legs out from under him while giving him the finger on the way by...i could hear his friends laughing over my headphones. 

You should get a shirt made... "Moo if you are a #$%!"  right on the back

Our bodies tend to get used to things fairly quickly.

You should try changing up your routine. If you are doing the same exercises over and over your body will find ways of making it more efficient and you will stop having muscle gains.

I switch my routine every month

i will go weeks 123 then on the 4th week a less strenuous workout and then 567 something different 8 recovery week and so on.

Dont let your body get used to it...i know it feels good to get into a routine but that is what is stopping your results.

Also make sure your weight training is varied on the days you do it. For instance, one of my upper body workouts has over 20 exercises. 

Dont get bored!

Hope this helps and good luck getting the results you want!

-Ubi

p.s. love the snowboarding pic =)

Original Post by ankow:

Too much cardio can be counterproductive to weight loss, read The Final Nail in the Cardio Coffin.

Very good article and totally true. I saw very little loss of fat when doing moderate cycling every day  and some weight lifting thrown in. I did notice my endurance increase a lot which helped me on the next step but i plateaued completely. For about 3 months i kept at it and saw very small changes mostly due to diet.

The schedule i have been on for over 3 months now made pretty big changes in my fat percentage. I havent been checked yet for my body fat % but when i started i was around 21% , if i had to guess i would say i am closer to 15 now.

My goal is to see my abs and i will get there some how, i have one of those body types that does not want to show abs, i have never seen them in my entire life, even when i was younger and extremely skinny...then again , i dont think i had any back then as i didnt do any exercise. So maybe if i can get back to really skinny  i will be able to see the abs i can feel thru my inch of flub thats left.

whew , i type too much.

To end this i want to say, aerobics is great for fat loss...when you do intervals...riding a bike for a hundred miles at the same speed at 150bpm will do virtually nothing for fat loss...riding a mountain bike for 10 miles thru the mountains up and down hills and ranging heart rate from 140 to 180 will give you the results you want =)

Original Post by zcn203:

you need to do cardio and weights to bring down fat level then you can concentrate on toning your stomach. i do lots of plyometrics and tricking, which is really hard work and works wonders.

Another plyo person!! Man that is rough stuff , i burned 1200 calories in an hour doing plyo once.

Tricking? 

Original Post by yogagirl6853:

Original Post by crissyboo :

I go to school and work in the mornings, and I want to start exercising in the mornings and evenings. I have to be to school every Monday, Tuesday, and Wednesday at 10am. I don't drive so I have to wake up at 7:30am and be out the house by 8:30am.

I get out of school at 12 but sometimes when I come home I feel sooo tired, All I want to do it go home eat lunch then go to sleep. How can I exercise around those times?

Now on some of the days I don't go to school I work. It variey from 10am to 5pm or 3pm to 9pm. I don't drive so I leave out the house and Hour to an Hour and a half before those time. How can I work around those times?

Well for starters - you have to MAKE TIME! Sorry - but just being realistic. You have more time than I do. I wake up at 5AM and work 40 hours. I have no days where I get out by noon. Either get up early or make yourself workout after school. All you need to do is start with 3 days a week, 1/2 hour a day and maybe you will have more energy then. Then you can add more.

I am not trying to be mean here - just some tough love!

i agree here...didnt realise you get out at like 12...im up around 6 every day and usually i have just enough time to go home, work out , eat and maybe read for a bit before bed. 

You really do have to make the time and once you do and you get in a routine you will have much more energy.

A sedentary lifestyle gives you virtually no energy , i remember being tired all the frickin time. Now i am awake and ready to go when i get up and running the entire day until it is time to go to bed.