Posts by silverbutterfly

Original Post by pbear999:

That's an awesome time for your first half!  Congrats on that!

I have no useful advice for you, but thought I'd throw that in. :)  Oh, and another forum I frequent had a discussion about running marathons faster after losing weight.  The generally accepted figure is 15 pounds = 15 minutes off your marathon time.  So there's your incentive to finish your weight loss!

Clint

 Thanks and really good to know about the time difference, which I heard losing weight does help but didn't know what it translate to. About 15 pounds is what I'd like to lose too!

I've made an appointment at a sports clinic. Though the earliest is 2 weeks away :(   hopefully I can find something sooner.

Rowing machine was one that came to mind. That really sucks you were so close to your half and got the injury! When i started running in high school i broke my big toe playing soccer. I couldn't stand not doing anything either. I used to tape the Caribbean workout on tv and did the boxing/upper body type ones. Not as good of a workout but still something.

Original Post by wesmckean:

We have a saying in triathlon.  During the taper, you can't do ANYTHING to help your race, but you sure can ruin it (by over training).

The idea is to keep you muscles exercised enough to fire on all cylinders on race day, but not enough so that they are not 100% rested.  When in doubt, rest!!

 So true!! Though I'm HATING this taper thing because I like doing 4 heavy weight sessions and 2 speedwork/tempo runs and a long run. not being able to workout like usual is killing me lol. And my appetite is the same even though I'm not burning as many calories which really sucks. My hip flexor and knee have been bugging since sunday so I've cut out running pretty much all together this week since my first half marathon is this sunday :)

Original Post by chanceofmeatballs:

When my husband and I were going to the gym, he insisted on using the machines.  He's a big guy and needs to lose some weight so he's concerned about gaining "mass" and just wants to "tone".  My head nearly exploded when he told me all of this.

 lol that's what he thinks too that is going to add mass. He is starting to understand things better though on it's good mass anyway.  It feels backwards me being the one to say use heavier weights and lower weights, and free weights.

Thanks for the feedback guys! I forgot about the starting strength book and NROF. He probably won't want to read it though. And I am happy he is going and it's a good point that my 'helpfulness' could turn into nagging to him and not wanting to go. So I'll let him keep on what he's doing and like Fitnessgirl said see if he comes crawling back haha.

i should remember too that once upon a day i was a new to all this and did silly things before learning proper. though I wish i had of had someone to teach me before looknig up so much and figuring it out though.

for a $120 an hour, I'd rather put the money into certifying myself as a PT and then charge other ppl haha. that's rediculous and i would have made the same comment. Good Life trainers are 40-60 an hour around here. which is high enough imo.

how about a proper warm up? didn't see that mentioned. Are you going out and walking first before running? I'm an avid runner - training for a half marathon and I learnt pretty quick that if I don't do around 10 min of slow walking and then go into running - even my long distance slow runs - my shins will get really tight and start to burn. It's happened before too when i've tried to speed walk to a store before it closed lol and my shins were on fire. I regularly did weight lifting and was running 5-10k normally when it happened so something to keep in mind. it's good to warm up first before you stretch anyway. the whole cold elastic band will break when stretched without being warmed up first theory.

Original Post by vyperman7:

 

Three months later according to this computer test : http://www.healthcentral.com/cholesterol/home -body-fat-test-2774-143.html?ic=4004 ; (which is supposed to be very accurate) I have 7.8% bodyfat. I want to believe that this could be true considering the fact that three months ago my bodyfat % was @ 19%.

However, I know for a fact that it isn't that low. I mean, it couldn't be. I have a lot more definition than I used to, and I can finally see my abs. However, I don't have the amount of definition one would have with bodyfat @ 8% or under. I am most likely in the 10-12% range. My goal has always been to get down to 6%. If anything though, my success proves that sometimes you have to eat more and do less cardio the right way to get results.

 I have never found one online calculator to actually be close to accurate. so ur right, for a fact it isnt true and i think they should take the damn things off online lol. ive have mine done every 3 months and online varies around 10% from what my read outs are.

Original Post by rosieblue:

I just found this.  Floggingsully posted this a while ago.

http://www.dailymail.co.uk/home/moslive/artic le-1170253/The-painful-truth-trainers-Are-exp ensive-running-shoes-waste-money.html

If you like, I'll eat my shoes... 

 

 wow that was an interesting read. so much for thinking my 200 hundred dollar Asics  are worth it lol. I dunno though, I had shoes that were older and more worn down and when i swtiched to the Asics, i had less foot pain after running. I used to have the big toe and inside of my foot under it bruised to the touch for a month or two of first running.

2-4 is essential body fat for guys and something that only serious body builders go down to right before a competition, and not live at. By the sounds of it, i think your thinking is normal and his goal is not healthy. If he wants a six pack he'd only need to go down to around 8-10% and maybe he thinks it's lower. If he's living off fruit all day only he is really going to mess up his body and end up looking like a stick. He obviously needs protein for the muscle mass he does have. If he is a health nut and thinks he knows everything now, approaching him that he's straight out wrong and its extreme will, as it did, tick him off. I'd probably do "hey did you know for a killer six pack you only need to get to 8-10% body fat?" or ask him how much protein he is eating to keep the 'hot' muscles he does have now. turning it from an accusation to a question type thing and putting in realistic facts. just my opinion though.

I WISH they'd make it standard on EVERY menu item in EVERY restaurant. I'd dang well have it influence my choice and these places know it would too. There's a reason some stuff tastes so good. If i see a high cal number im more likely not to have it. Places would need to start making their stuff healither imo. People in theory know that some items are high in cals, but its a reality check to see it right before u order. Like poutine at KFC, my friend recently let me in that it has over 900 cals and like 50g fat in just one. That pretty much puts me at never ordering it now that i know.

I know a lot of places have the nutrition on their web sites but i always think thats a pain to really have to plan ahead and even call them sometimes to find out.

Yes, to gain you need to eat more then u burn, how much depends on each person. Women can't gain the same amount of muscle as men because we dont have the testosterone. After figuring out how much you burn with activity you want to add to that. So if 1810cals is how much u need to eat to maintain with the activity you do then add 300-500 cals on top of that. You will always gain some fat when gaining muscle. The ratio is around 3 to 1. so 3 pounds of muscle to 1 pound of fat, but that one pound can be shed later by going in a 500 deficit for a week. You can adjust your cals by how your progressing. So if 300 doesnt seem to do much then up it.  You will want to make sure you are eating enough protein to gain muscle around 1g per pound of body weight.

for time, hard to say, it depends on which exercises you are doing. Do you know yet which? Most important is to learn the proper form for each, and then be lifting around 8-12 reps. Over 12 is endurance and you wont be gaining muscle (though if you are new, which u are, you could still gain muscle over 12 because ur body isnt used to doing anything yet. Somewhere i read that someone who is new could work at 40% of their 1 max rep and still gain when they are new but not to the extent of lower reps) so ya keep the reps lows.

Original Post by fitnessgirll:

It all depends, before BF, I probably burned about an extra 50 calories an hr..doesn't take much to hold vibrator. ;)

Since BF....well, I believe last night, somewhere bt 800 and 900 calories/hr. Guess we can call last night HIIT sex.  ;p

 That's the best term EVER. I'm remembering that one lmao. anyone with me on wanting to do more HIIT sex?!

Best for fat burning: Yes HIIT as mentioned, Then lifting heavy weights ;)

fat burning wise the other two equal in the end anyway. Yes you burn more fat cals with slow runs, but factor in the total calories burnt with quick short runs and it can equal out for carbs and fat cals burnt. at the end of the day it's calories in vs calories out.  So depends on what your goals are. slow long runs for endurance, and quick fast runs for speed work and increasing your lactic acid threshold and your VO2 anerobic level.

I'm trainig for a half marathon too Sept 26th and my goal is also under 2 hours! I was I was 5'8  though for the extra stride length, being 5'0 sucks for running!

4x 1600 is doing 1600 meter runs 4 times. My PT had us do track work like that today. 1200, 1000, 800, 600, 400m with 2 minute breaks inbetween. god it was humid out!

Pace - how long it takes you to complete 1 mile or km. My long run pace is pretty slow currently at 11min a mile and my goal to finish the Half (13.1miles) is to run it at about 9min a mile to be under 2 hours. My speed needs to be about 6.7miles per hour. I have an awesome chart that show pace and speed in miles and km and your time for each runnig distance per that speed/pace. wish i had a link of it.

Tempo is a type of run.They put you at that lactate-threshold pace, which trains your body to become better at buffering the acid, thus increasing your ability to run faster or longer. It's about finding the balance of your pace for your threshold thats the tricky part.

You'll def be able to do the half with the running you have now and the time you have until oct. There's a lot of different training guides too. The one my PT is having us do is 1 long run, 2 speed work runs (tempo, track, hill repeats) and 2-3 cross train in a week. The injury prevention way is to not increase more then 10% a week. My longest long run this past sunday was 14k  (8.75miles) :) damn the stupid km vs miles conversions. it's messing me up since i started by miles but with completing a 10k is training based on that, ive switched to km. every training guide seems to be dif too in miles or km lol.

For eating, I just make sure to up my calories on long run days and still run a deficit during the week as im tryig to lose weight. Though i've read its not good to try to lose while training for a half or full marathon, but ill listen to my body instead to know whats too much or when i need more. I burn 1000 cals doing the 14k per heart rate monitor. Daily burn is around 1600, so for me I ate around 2100 cals sunday.

sully is right. developing abs is about exercise and losing the fat on top. Eating clean has been said to have good benefits for abs, but to me it benefits you over all not just abs. There are foods/drinks that make you more bloated though, and stomach can appear bigger for a certain time if you want to get that technical.