Posts by duke3522

Thank you all so much !!  But I'm nothing special.  I'm just someone who had checked out of life for awhile.  It's all about attitude.  A person needs to look inside and find that zest for life we all have.  It's there in all of us.  The God's gave us all this gift of life.  A shame to waste it locked up in a body of fat.  Get out and enjoy!!!

So today was the heavy push day.  Leg press, glute extension, leg extention, etc.  I feel like I'm walking around on jello, so I think the workout went pretty well.  And then the water walking started out pretty painful, but got alot better in the last 15 minutes. 

Question. should I plan in a week of rest after two full rotations (about 4 weeks)?

BTW, a nice drop in weight today!!

The 3rd day of lifting went pretty well yesterday.  I have come up with a rule of thumb that seems to work.  Lifting as heavy as possible for the Monday 5x5 workout.  For Wednesday's 4x10 I lifet about 75% of the Monday's weight.  Then Friday's 3x15 is 50% of Monday's lift. 

Seems to work pretty good right now.  I'm feeling strong and flexable today, with just a bit of muscle soreness.  I think that I have finally made it back to the shape I was in before I had pnemonia.  The bad news is that I'm about 30 pounds heavier now.  Ahh well!!  On the right track.

Well, on the recline bike, the intensity is pretty close to the top.  And the stepper is pretty intense as well. 

OK!! Now you got the king of this kind of craziness!! When I was at 600+ pounds, I went a week without eating anything, and it damn near killed me!! 

Short term stunts like this may help you get your program started, but there simply is no replacement for hard work over a long period.  You are only 23, so do you want to yoyo your weight for the next 60 years, or do you want a healthy plan to last a lifetime. 

There simply is no replacement for strong calorie management, plenty of activity, and determination to stick to your fitness program.  Life is a marathon, so you have to look at you fitness program in the long term. Losing a few pounds in a week is fine, but the real goal is leading a healthy, active life.

Have a greta day, and keep us posted!!

Original Post by dolphinclick:

Original Post by plawler67:

2 - Do Not Use Exercise to Lose Weight - Excercise is good, but too many people think that with exercise they can eat anything they want and still expect to lose weight.  Most people are unable exercise enough to burn more calories than they consume.  Plan your caloric budget as if you are not going to exercise, and if you do you happen to work out you will burn more calories than you were planning on, helping you to lose weight.

 

Actually, this part doesn't work for me.  Unless I'm sick, if I don't excercise, I don't lose weight.  Period.  My sedentary burn is slightly more than 1500 calories, so if I want to lose weight while sedentary, I would have to drop to 1200 or so to see even a minor loss.  I've tried eating that low.  It's no fun, and therefore not very sustainable, and I also didn't lose weight doing it.  Excercise is not optional for me.  Unless I'm sick, I excercise every day.

I absolutely agree that just because you excercise doesn't mean you can eat anything you want.  That's just silly.  But I'd rather excercise and be able to eat a little more. Also, I have no desire to lose muscle.  If you don't incorporate excercise into your life, you will probably lose muscle while you lose weight.

 I have to agree here. Working out has always been an essential part of my weight lose, and when I don't work out on a regular basis, like now, I'm going to put on weight.  Exercise is a MUST, esspecially for the Mega Heavy among us!!

my pre work out is a protein smoothie, and great post workout too

Relax and have fun!  Just keep to the good stuff, and remember it's only one day!!  A good fitness plan is all about the long run, not just a single meal.

ENJOY!!

This sounds fun

SW: Not sure here Somewhere around the 675 to 700 range

CW: 395 And stuck like a bug in a rug

GW: 275 But probably have to have the skin pulled to get that low. 

Thanks everyone!!  Will give the cherry coke zero a try, or maybe go back to making Iced tea again.  I use just enough simple syrup in the tea to take off that bitter edge.  But damn do I enjoy that Fountain cherry coke . 

And as for the take out, the more I think about when I do the really bad food (Rally's/Checker's) is when I am in a low and looking for comfort.  And those chicken wings Rally's just introduced are simply to die for.  But everything at Rally's is good, just not good for you.  After all, Rally's doesn't post nutritional info about there food.  Gotta be a reason for that!  Still love them wings though!!

Much Thanks!  So I think I'm doing OK.  I find the cardio to be my time these days, an hour or so of great music, work up a good sweat, and check out the eye candy on hand (Yeah!!  Like I'm the only one). 

Now I know through the end of this weight cycle things are going to get tough, and that by next Friday I'll be glad it is over.  But then at the end of two weeks of weights, i always skip that Saturday's cardio so I have 2 full days off before beginning a week of cardio only. 

BTW, your advice on the reverse motion on the stepper to help with back pain was right on the money.  I now do 6 minutes forward and 6 backwards in 2 minute increments.  I recomend this to anyone with a lot of lower back pain. 

OK!!  Today was the first Pull day, while last Monday was the First push day, and I have had some surprises.  Mostly in the area of to heavy starting weights, but a few weights that were too light as well.  And the 5 by 5 sets are working out nicely, except I am not sure how much to rest between sets.  I have been doing a 20 count, but have been thinking of cutting to a 15 count. 

And get this my man!!!  I have been finishing off the gym part of my workout, right after my stretch, by doing some planks.  At first I was surprised I could do them at all, but now I am up to doing 3 of them for a 60 count (about 45-50 seconds) to top off the workout !!!  Not ready for pushups yet, but we getting there!!!

UPDATE: The backwards rotation on the stepper works great.  I'm doing two minutes forward, one minute backwards, for 6 minutes.  Working my why back up to 10 minutes on that thing !!

But the workouts, stretching, hot tub, sauna have helped the lower back pain.  But I think that maybe the streching has helped more that about anything.  And I have started water walking to replace the treadmill.  I have tries the treadmill several times, and I always end up with my left hip hurting. 

So I am pretty pleased with the workout right now.  the only real problem area is the military press, but it has been a problem all my life.  Slow but sure I guess!!!

Hmmmm!  In my personal experience I have found water to be an important part of my fitness program.  Water helps keep me from feeling hungry, helps wash away the waste from burned fat, and keeps my joints well lubed. 

Now I don't count how many ounces I drink, but it is probably between 4 and 6 liters a day.  And since I have been very successful in my program, down some 300 pounds, I'll keep drinking my water!!

Original Post by soccer_chica:

Original Post by amonaco:

Nope haven't tried it. From what i've read on it I'm sure it works really well. But like stated before in this post which you dismissed, once someone returns to their "normal" eating habbits, chances are weight gain will ensue. A fad diet is a fad diet, no mater what "doctor" or "professional" backs or endorses it. Being healthy is key.

 That is if the person returns to a 'normal' routine.  However if they make it their new lifestyle I'm sure the results are different.

 And that is why here at CC we talk about a lifestyle changes, not just a quick way to lose a few pounds.  To be successful in any weight loss or fitness program, a person has to be committed over the long run.  No matter what type of "diet" you may be on, it all comes down to calories-in vs calories out. 

Personally I have found success here at CC through modifing the basic plan into my own high energy/high activity plan that has enabled me to loss some 300 pounds, and achive the best fitness of my adult life at 46 years old. 

And best of all CC is free!!