Posts by mv3

haweyegal,

you can consume a protein shake whenever you feel like it, but for training purposes, you should consume your protein shake, no less than 2-3 hours prior to your physical activity, more specifically wieght resistance training.  Your body, needs time to digest and then process the sugars (hopefully coming from complex carbs, and not simple.  Simple sugars, cause your insulin levels to rise too fast, and are only good for needs of immediate energy!), and proteins.    Your liver must process and break down the proteins in order for your muscles to be provided it's neccesary glucose, which will help in your endurance level of your activity as well.  Training too soon after a meal, shake, or whatever, is why people get muscle cramps,nausea,vomiting, dizziness..etc. while exercising.  Your blood flow (which mind you is carrying oxgen rich cells) is flowing to your digestive tract and away from your muscles.  Where obviously is where it needs to be in the moment of workouts!  It is misunderstood the time frame of optimum nutrient absorption, whether it being pre-or post.  With post workout, *assuming it was an instense workout involving anerobic, and aerobic activity for a duration of no less than 40 minutes, you'd wants to consume no more than 100grams of sugars, being in the form of simple and complex, to readily supply the body with the glucose to use for repairing the and rebuilding  what was brokendown during your workout, and don't forget another good amount of protein!  If not done within an apporpriate time frame of no more than 1 hours after workout, your body will resort to find energy from other sources to repair and rebuild.  YOUR MUSCLE PROTEIN! 

But to answer your question, just taking protein won't make you bulk up.  But not getting enough of the fine nutrient, will not only have you lose weight, you will be making extra room for fat to be stored when you start gaining weight again.  Not getting enough protein, is only going to have your bodsy feeding itself by using your muscle proteins, which is why crash dieters loose weight so fast by eating less that what the need to function.  Your weight gain that was noticed, could obviously be a number of reasons because you are female.  But also after a weight resistance routine, your muscles are reatining fluid to help in it's reparing stages.  This is sometimes why you may see 1-2 pounds extra.  NO, it's not immidiate muscle gain.  Drink plenty of water though no matter what, when you are taking in more protein than required for your lean body weight (mean muscle composition only, not fat,bone, and muscle) be sure to drink at least a gallon or more a day, to help the liver process the toxins that are produced when breaking down proteins.  This will help to eleviate some of the danger of liver damaging or scarring known to be cause by excessive protein consumption among professional athletes.

ummm....good luck.

well, it's not just your gait that can cause the numbing feeling in your toes, i like to be more on the balls of my feet because then it is more like running.  You don't really use your heels while running anyway, and if the elliptical is suppose to simulate a similar motion, than being on your heels doesn't neccessarily cut it. 

On most top of the line elliptical machines, the foot pedals are adjustable by degree, or height.  Since everyones stride and pronation are different the regual elliptical machine, can cause this for someone with a particular form of their foot, and how they use it to push off, or stride forward, or backward etc.

If the degree of the pedal can be changed adjusted  lower, or more upward, can really benefit the position of the foot, and the amount of pressure that is constantly bearing on it. 

Lind of like when you stand in line for a long time, or even if you were to sit on your hands.  Constant pressure, and disrupted flow of blood/oxygen to the appendage, can casue that same tingling feeling.  A change in position, stride, and also lowering your duration of how long you stay on the machine can all be helpful benefactors in lessening the problem.

here's a link with some really helpful tips, most of what is already mentioned but it is fully dedicated to the 'elliptical machine problem'

http://www.home-elliptical-machines.com/ellip tical-articles/numb-feet-on-elliptical-machin es/

I don't think it can be done absolutely on your own.  If you don't inquire the help of a nutritionist or therapist, you at least need the help of friends and family.  And I mean help, not criticism!  Trying to get over any addiction (which is what ED's are considered) or mental illness on your own will only lead to a relapse.  It mihgt no be in a month or two and could actually be a year before a relapse.  But it is believed that having the tendancy to slip back into ED habits is always lingering.  You never can really "cure" yourself.  You can however find healthy ways of suppressing the behaviors that come along with the disorders.  For years I've battled and it's harder when you have other diagnoses, but compared to how I used to be, I am way better now!  I am living healthier and not so obsessive with my food or eating.  However, I may slip sometimes, I have learned with help from therapy ways of getting my strength back and not letting it get the best of me.

If you prefer to go at it alone, remember to enlist an accountability person, whether it's a friend or family memeber who can help talk to you about it, or you can just vent to and at least highlight your improvements with.  And then of course you have the fellow CC'ers to ask for help and support.

Thanks for the advice blardin, I actually feel it will need to go that far, I tried to graduate high school as early as possible and get emancipated to leave her house!  It came back to bite me though, because I figured I was grown and should be more of an adult, instead of finishing college I started a family. 

I tried ignoring her for almost a couple months!  And you know what she said, her and my grandmother!?!? They said that they will call DFCS and say that i'm unfit and have to take meds and that I beat my children and my fiance molest them, to get them taken away from me, since I won't let them have a relationship with my mother or grandmother.  Of course these are lies of their accusations, but my mother also said she would take me to court to try and get grandparents rights of visitation! 

My therapists says she doesn't have rights in my situation because she has never taken care of my children or provided support, but it scares me still that they would go so far just to be so hateful, and not realize that I don't want my children ot suffer the same emotional and verbal abuse as I've suffered.

Ahh!!!  We shall continue this later, you can email me or message me, since this may get more personal for the forum,

I'm going to literally run now!

Ciao!

P.S.  I ended up baking the cookies by the way. Peanut butter...yummmy....I had four last night and two this morning!  EEEK!  Now I definitely need to work out.

What I have tried in the past and so far has worked everytime, is to boost the system with plenty of water of course, a multi-vitamin, and go out immediately and purchase a box of EMERGEN-C!!!!  It works wonders!  IT boost your energy level and contains ascorbates that you cannot get from taking regular vitamin c tablets.  Although I still try to get some bioflavanoids, from the fruit or those huge tabs from GNC.  Also drinking a good detox tea is helpful.  When you start getting the cold syptoms of sneezing, stuffyness, runny nose, you are technically already getting over it. So there really isn't too much you cna do, but try and get rid of the after symptoms.  I don't like to take OTC drugs, because all they do is weaken the bodies natural defenses and make you lathargic which doesn't help you at all, if you still need to go to work.  I worked around a lot of children and the bug was spreading like crazy, but I was only sick for a day!  Try it, and so far in a year I still haven't had the cold, even though my kids, and fiance have. 

Well, if I were running alone I wouldn't mind the rain.  But when running outdoors, I have to take my twins with me and the puppy.  So I end up working harder obviously because pushing a double jogging stroller uphill and having it drag you down hill is tough, plus my pup can't last more than a mile without wanting me to put her in the basket.  I have a canopy on the jogger, but I don't think it will keep my children dry and I don't want to sucept them to getting sick.  So now what else?

Wow, I wish I had that sort of problem.  I unfortunately can't keep my boobs from being the first ones to go!  I always look for that TOM to get the extra plumpness from water retention from all the hormones, but it all goes away after I continue my exercise regime.  I do know that when I incorporate more upper body resistance weights and workouts, I tend to have a better chance of giving my chest the appearance of plumpness because of the building of the muscle behind the fat ( the pectoralis major/minors).  This only helps a wee bit and it depends on genetics and body composition.  Some women have tiny tiny little bodies, and big gazoonkas!  But others may have a plumper curvacious body and ity bitty titties.  It all depends on family genetics I believe and they really isn't a way to completely change it, unless you opt for the knife!

yes,

i've noticed that NASM seems to be more on the technical side, as far as kinesiology and anatomy. That also makes me more interested because that is my background.  But the NFPT, seems to have more on the basics, and client stuff, but they make it seems so much more of a better bargain because of the continuing education fees are cheaper. They seem to also have WAY more testing sites, and such in the country. Does this make it more reputable? 

Well, I think it definitely has to do with the weight loss.  you will lose muscle when losing weight, and you'd lose significantly more muscle if you dont eat properly according to your workout demands.  I experienced less strength in my upper arms, when I began runner more, and lifting less.  Almost weaker than before I lifted at all!  I was not getting a lot of protein though.  You need at least 1g per pound of body weight. and if you are seriously cutting down for definition 1g per pound of lean body mass.  It's safe to stick with more, but they must be lean meats, tuna does wonders if you are behind in protein for the day, or even supplement with a low carb protein powder, add fiber, fruit and milk to it and you can easily add 30g of protein!  Protein is very important, and many people believe they are getting enough, but sometimes, oyu may need more.  I'd say go back to your heavy wieght routine, and do fewer reps, and just add more sets, until you can get back up again.

yeah, I browsed through that one too recently because I had a "black toe" otherwise known as "runners toe".  and a little bit of pain in my upper shin area.  I had been running for years, but haven't ran competively since 2001, and just recently picked it up again, only running longer distances.  It was very hard at firs,t but I built up my endurance, and then my speed, and began making weekly mile total goals.  LIke if I ran 4 times a week, I'd try to make at least 17 miles a week as a total goal, or something to the sort. 

I was running a lot!  I lvoed the feeling, and was really finding the motivation in the sense that it was really shedding the pounds and making my legs look awesome!  I contiued, but got really fatigued, during a short break around the time my grandfather visited.  I was going to take it easy, but I was so exhausted!  Super tired, and wanted to nap a lot, and kept yawing.  We were eating out regularly and I probably only exercise a total of 3 times that week, which is low fo rme.

When I went back to my normal routine, I couldn't rock it as hard!  I struggled to maintain my pace, and wanted to do interval training more since I was allowed a walking break every so often instead of running non-stop.  I was lazy, unmotivated, and lacked the jazz!

I've been takin git easy since the last two weeks, and my weight is slowing up, but i'm trying to get back up there again, just slower this time.  I'm trying ot run 3 times a week, and XT three times, and then a full day of rest in the mix. 

Well, as a beginner you should definietly take it slow and steady, and adjust according to your athletic ability.  I recommend www.runnersworld.com because they have routines for women and men, and begginers on up to expert marathoners!  You can input your times, and/or pace, and configure a program that will span from 2-14 weeks, and according to difficulty.  I love the tools on the site! 

As for running 30mins.  Is this because that' sall you have?  or you want to start out at 30mins?  When I started back runnning I couldn't run for 30mins straight, but I had to acclimate myself to longer periods.  I've found that running longer than 30mins is really when you start to benifit and see results.  Anything that's barely 30mins, is more for cardiovascular health, but increasing that time will aid better. If you only truely have 30mins, then you can try a high intensity routine.  Like intervals, using sprinting techniques and brisk walk, or jogs in between.

I do these a lot but I still go for a longer duration of exercise.  I like to burn more calories! At least at a higher intensity you will burn more in 30 minutes, than you would joggin in 30mins, but if you are just starting out, then jogging for you at 30 mins could be a great workout! 

I guess I can only recommend you check out the site, and if you can't do more than 30mins, just adjust it so you can, remember you need about 10 minutes of warm up and cooldown, not including the 30mins, so keep that in mind.

Well I'm sure you will get some responses that suggest Mirilax, but dont waste your money.  Mirilax is more of a stoll softner as told to me by a pharmacist and they suggested Colace which is saline based.  But I preferred to stick to my asian store bought "slimming teas".  You can also find similar version in Whole Foods, called "Super Slimming Tea" by triple leaf.  or at your nearest grocery store, ie Kroger.  They have "Smooth Move" by Traditional medicinals.  The ones I like the most form the asian store at the "Extra Strength Three ballerinas" in cinnamon, or the"Tru-Slim".  The base of all of these teas are Senna which is an herbal laxative, and some others may have White Marllow and papaya enzyme.  both aid in digestion.  I like the Triple Leaf brand for it's lighter puporses.  It' snot as strong as the asian store bought ones, but it taste better and has other hebs in it that will help with the process and not cause much bloating and gas like some of the other brands can do.  Good luck.

Well, on my elliptical I set the workout for basically 2 minute intervals from low resistance to high resistance.  The switch up keeps your heart rate going good, and gives you a recovery period as well, and then hikes the hr back up again to pump it during higher resistance!  I do thi son the tredmill too sometimes, with running and walking though.  I'll run at 6.5mph, then walk at 4.2mph, and od that for about 40 min.  I've played around a bit for different ways to add interval training or resistance, and i like the fact that i burn a bit more doing the intervals because your heart rate is normally working harder to adapt the changes rather than being a steady pace the whole way out.  At least for me it works well and I find i enjoy the work out a bit more.  Just play around with it a little to find which reisstance or speed, work for you, and you'd be surprised how many different routines you come up with!

Sometimes other sites have nutritional information that CC doesn't have.  ESPECIALLY when it comes to ethnic foods!  I love Indian and Middle Eastern dishes because I'm of Morroccan decent I incorporate a lot of spices and starchy things in my diet too, I've lloked up a few on www.thedailyplate.com  I also use things like chicken chorizo instead of pork for my central american flare dishes, and can find that on here, in a Hans brands which is carried at whole foods so it's a universal type health brand.  Also sometimes if you look up the food in the other databs, the daily plate, it'll pop up in the restaurant or an anonymous add.  Like the other night I had PF changs, well CC doesn't have PF changs, but 'Pei Wei' is of the same company, so those dishes are similar in caloric content.