Fitness
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May Fitness Group --ALL Welcome!!


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Anyone else need a little structure with their fitness commitments? In the past months years (since Sept 2010), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?!

This will go throughout May in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week. Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)

Set your own goals and keep us posted. I plan to update my progress every time I do something active.

You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.

 Informative "How-To's":

Dork -to-Diva: Great pictures of how to perform a routine

Think that squatting is bad for your knees? Or that squatting will make you bulky? These, and other squatting myths debunked in the Learning the Squat series 123, 4! And after you're convinced (because you will be), Lurn to Squat Good -- E-ZY!

5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos

Stronglifts 5x5

Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk). 

Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.

379 Replies (last)

Good Morning, NROL HT1B this morning. This was my 7th time doing this workout (just past halfway). It was 4x10 squats, deadlift w/shrug, Bulgarian Split Squats, step ups and reverse crunches. I'm developing a knack for hte BSS but I do need to work on getting "deeper". An old leg injury makes this tough. I haven't fallen down at all lately.

Stretched for 20 minutes and did 20 minutes on the treadmill. April was great. Down almost 2 pounds and over a percentage point in bodyfat.

OGR- I've thought about bulk/cut but really don't see much sense in it either. If I can maintain weight and slowly reduce bodyfat, I'm happy.

Dee & DB, I'll expect full report, Us OF's need to stick together:0

Welcome newcomers

Welcome back Veterans!

Have a great day.

Buckimus out!

Despinamb -  Thank you for the vote of confidence!  I know I CAN do it...it's just a matter of WILL I do it. And I will. Smile

 

Last night I tried this new HIIT class at the gym that I've been avoiding for about two months now. I am so skilled at not-going-to-the-gym justifications. Wink  But last night I tried it, and I liked it! It was really difficult and I felt like I was going to pass out about four different times but I just kept moving and backed off on the intensity a little bit. I am feeling it today. 

 

Goal: 12 gym visits this month

Status: 1 down, 11 to go

Kevin: are you using calipers  to measure your goal fat%?

Des, and sburrious: I've starting experimenting with the ArcTrainer. What programs do you like to use? It seems like the "strength" program works my quads the most (which is my goal, as far as this machine goes).

Original Post by oldguysrule:

Kevin: are you using calipers  to measure your goal fat%?

Des, and sburrious: I've starting experimenting with the ArcTrainer. What programs do you like to use? It seems like the "strength" program works my quads the most (which is my goal, as far as this machine goes).

NO OGR, I'm using a Tanita scale. I realize there is some inherent error but the "resolution" I get is fine with me. I average 5 readings a week and record that. Then I average the weekly readings from the month for a monthly average and that's my benchmark.

My numbers might be off but I can see trends and measure progress through the changes in the averages.

I remember you posting about using water bottles and determining the volume of water required to make you sink. This came to mind when I was in a pool recently. I seemed to sink easier than I used to. This could be either lower fat or hte fact that I usually swim in hte ocean and not pools!

Original Post by kevinatthebrook:

Original Post by oldguysrule:

Kevin: are you using calipers  to measure your goal fat%?

Des, and sburrious: I've starting experimenting with the ArcTrainer. What programs do you like to use? It seems like the "strength" program works my quads the most (which is my goal, as far as this machine goes).

NO OGR, I'm using a Tanita scale. I realize there is some inherent error but the "resolution" I get is fine with me. I average 5 readings a week and record that. Then I average the weekly readings from the month for a monthly average and that's my benchmark.

My numbers might be off but I can see trends and measure progress through the changes in the averages.

I remember you posting about using water bottles and determining the volume of water required to make you sink. This came to mind when I was in a pool recently. I seemed to sink easier than I used to. This could be either lower fat or hte fact that I usually swim in hte ocean and not pools!

Does your Tanita scale have the "athlete" option? My Taylor seemed to agree with other measurements, until I got below 18% fat (down from 28%). But, when I switched to "athlete," it read too low of a fat%. Now, I believe that I am half way between regular, and athlete readings (the two readings are 19.8 and 9.9% presently). I have a friend that had the exact same result. He is 10% fat (via hydrostatics, and calipers, and he looks 10% too). On regular mode, his scale says 15%. In athlete mode, it says he's 5%.

My bottle method is super sensitive, and isn't affected by my state of hydration. My long term goal is to be able to sit on the bottom while holding three, empty, one-liter bottles. That is in a swimming pool, not the ocean. I miss the ocean BTW (I was raised in Florida).

Welcome to the group new friends. Despi, & Deberah, thanks for always lifting me up. Goals for May: Continue my 5am gym trips 5 days a week. Try to burn 500 calories 5 days Do something active on Saturday East mostly clean. I have to have some cheats, or I fail. Happy May !!!!

mommy: So envious of your trip! Well, now if/when I go there I can ask you for suggestions on what to see, where to eat, and all that. I guess flying with a 1-year old wasn't as troublesome as you thought it might be.

dback: You must be champing at the bit to get started on NROLFOF! I'm sure your dog will be quite happy to provide you with some calorie-burning activities. :)

jaaasmine, tropicalchic: Welcome!

deborah: Not sure if you saw my last comment in April, but your new car machine is gorgeous!

sburrious: Friends, romancoat, countrymen? Really? I couldn't decide whether to laugh or groan.

(Although it isn't that far off the mark -- the roman kind of refers to my first name, my middle name is Spanish for coat, and my last name is Spanish for army.)

I think sburrious is an honorable man.

jenhelle: Congrats on the inch loss!

Everyone seems to have tons of energy for May! Mine didn't start out too well -- I got called at 2:30AM on Tues, worked till 6:30AM when I thought things were fixed, then got called again at 3PM and worked all the way till 11AM Wed. This doesn't happen often, luckily. So I slept most of today, but decided I will STILL at least do something, so did some circuit training (squats, low burpees, lunges, mountain climbers...).

And -- I managed a regular pushup! I mean, a real one, on the floor and all. Actually I did four! This was impossible for me six months ago!  I'm so psyched! As you can tell by all the exclamation points!

Original Post by oldguysrule:

Does your Tanita scale have the "athlete" option? My Taylor seemed to agree with other measurements, until I got below 18% fat (down from 28%). But, when I switched to "athlete," it read too low of a fat%. Now, I believe that I am half way between regular, and athlete readings (the two readings are 19.8 and 9.9% presently). I have a friend that had the exact same result. He is 10% fat (via hydrostatics, and calipers, and he looks 10% too). On regular mode, his scale says 15%. In athlete mode, it says he's 5%.

My bottle method is super sensitive, and isn't affected by my state of hydration. My long term goal is to be able to sit on the bottom while holding three, empty, one-liter bottles. That is in a swimming pool, not the ocean. I miss the ocean BTW (I was raised in Florida).

The tanita has both options and yes there is approximately a 10% difference between the 2. I chose to ignore the "Normal" reading because I thought it was way too high. I haven't checked them both since. You are likely right in that the true figure is somewhere in the middle.

The criteria set up by Tanita is: Resting pulse below 60 BPM and greater than 10 hours training per week. I meet both so I log the "athlete" readings. Maybe delusional but I'm the only one I need to keep happy. I've been trying to find someone local to do hydrostatic testing but no luck yet.  

Hi, hope it's not too late to join! It would be good to have some accountability to make sure I am ready for my first 5k in about 2 months Smile

 

Goals: 

- Keep working through C25K

- Use my part-paid gym and pool membership

- Improve my freestyle technique and pace

- Stop being scared of spinning(!) and give at least one class a go

 

So far in May:

1st- 35 minutes of cycling (commute), 40 minutes of breaststroke, 10 minutes of freestyle

2nd- 35 minutes of cycling (commute), C25K W3D2 (twice- I felt good, so I ran it twice back to back) 

 

If I was able to do one of the Week 3 workouts twice, I wondered if it might be worth skipping ahead a bit? I just don't want to push it too far, as I've had previous sport-related injuries. Can anyone give me any advice? Thank you Smile

 

Well done everyone, keep up the good work! 

 

Original Post by romancoat:

And -- I managed a regular pushup! I mean, a real one, on the floor and all. Actually I did four! This was impossible for me six months ago!  I'm so psyched! As you can tell by all the exclamation points!


Congrats on the pushup! It's still a goal of mine. I remember when you joined this group, and you're already kicking my butt!

[Workout]

30 mins - Treadmill 10/12 incline, 3.0/3.5 speed

Strength/Weight Training:

3x60sec plank 
2x60sec x2 (each side) side plank
2x5 Power Clean (just barbell)
2x12 Squats (just barbell)
2x5 Over Head Press (just barbell)

 

Jump rope 10 minutes; Spin Bike 20 minutes; Box Jumps 20 minutes; Glute Bridges 5 minutes

Original Post by romancoat:

...

sburrious: Friends, romancoat, countrymen? Really? I couldn't decide whether to laugh or groan.

Et tu, romancoat? (I get lots of groans from my family. This probably comes as no surprise.)

Last night's NROL4A Phase I, WOB:

Stabilization:
Anti-rotation static hold - 2 x 30 sec. x 20 lbs each side
Plank, feet elevated, one leg raised  - 1 x 10 x 10 sec.
Side plank, feet elevated - 1 x 5 x 10 sec.

(Anyone else find it difficult to take the short 1-2 second break between these recommended by the book? I end up touching a foot to the floor and raising it right back up. Not much of a break.)

Strength:
Superset 1:
DB single-leg deadlift - 3 x 12 x 30 lbs
DB alternating shoulder press - 3 x 12 x 25
Superset 2:
Overhead squat - 3 x 12 x 20 lbs
Cable kneeling pulldown - 1 x 12 x 75 lbs, 1 x 12 x 90 lbs, 1 x 12 x 105 lbs

On the overhead squat it feels as if the weight really doesn't matter that much. It's just keeping my arms over head while squatting that makes it hard.

ogr:  FWIW I generally set the Arc trainer manually to a relatively high incline and low resistance to get a moderate cardio workout. (I do cardio for the cardiorespiratory system health benefits, not to burn calories for weight loss or to achieve a particular athletic goal.)

@keepcalmandcarryon Definitely try the spin class! Don't be afraid. I find it helps to introduce yourself to the instructor before class begins and ask what you can expect. You will do great!

Hi Everyone-

Well these day my exercise consists of full tilt gardening. I dug in 24 bags of mushroom compost by hand and planted a beautiful herb and flower garden. I never do anything halfway. But while my back hurts a bit I am one happy camper.

Tomorrow I need to get back to the gym. My goal is to keep exercising, continue circuit training, water jogging, Pilates, yoga etc

Tootles, Sarah

Wednesday:

30 minutes trail running, pushups, and some back physical therapy (on a fit ball).

Good Morning,

Ok Sub, I wanna play: Can I get a Ceasar Salad, I love Romancoat Lettuce!

Today: NROL HT1 Workout B Upper body. Felt good. Also 15 minutes bike, 15 minutes treadmill, 25 minutes ski machine.

Have a great day all!

Original Post by petertopcontibutions:

This month, my goal is to maintain my current weight. I don't wish to go back to my old unhealthy self. You are right that when we accomplish something, it gives us confidence and now that I achieve my goal, I am confident to face anyone. 

Every morning, it is my routine to look for my dumbbells and start my daily exercises. It's a great feeling to sweat all over before you begin the day. The adrenaline rush is there. BTW, this is great review site for dumbbells 

Peter, Maintaining is tricky at first. I've resigned myslef to the fact that it's actually the same thing I did for 15 months to lose weight.

Vigilance is the key!

Edited May 05 2012 12:16 by melkor
Reason: Cleaning up a spam link. Sorry, had to be done, review spam sneaks in everywhere.

mamabear: I'm a big fan of "ninja" workouts -- no gym workouts, just living an active life! And gardening counts as being active.

crazy: Some of your lifts are better than mine! I think we all just have different levels of strength, and gain strength in different ways as well. Besides you've had months were you where pretty much laid low by your allergies.

Since I kind of "miraculously" went from months of 30 degree pushups to suddenly managing a few regular ones, I now have this dream/illusion of suddenly, miraculously being able to do a chin-up. :D (I tried it earlier today. Nope. Fail.)

keepcalm: Welcome!

kevin: It usually takes me a couple tries to get BSSes right and comfortable. I usually now do a couple bodyweight ones, just to get the right distance from the bench.

Today: NROLFW Stage 5 WOA

  • One-arm DB snatch: 4x4, 30
  • Single-leg RDL: 4x4, 30
  • Barbell row: 4x4, 60
  • One-arm OH squat: 2x4, 10/20; 2x4, 15/25 -- May have figured out my problem here. I just wasn't holding the weight far back enough! My arm was kind of by my ear; I tried it today behind my ear and it worked much better.
  • Incline DB press: 4x4, 25
  • Planks: 3@2mins
  • Reverse woodchop: 1x4, 45; 3x4, 50
  • BW matrix: 2 sets

 

 

Original Post by romancoat:

crazy: Some of your lifts are better than mine! I think we all just have different levels of strength, and gain strength in different ways as well. Besides you've had months were you where pretty much laid low by your allergies.

Since I kind of "miraculously" went from months of 30 degree pushups to suddenly managing a few regular ones, I now have this dream/illusion of suddenly, miraculously being able to do a chin-up. :D (I tried it earlier today. Nope. Fail.)

Tee hee hee! Ditto on the chinups! I keep thinking, "if you just try a little harder...DH can do it in the wink of an eye, and he doesn't even train!" But...no.

Last night: 45-minute workout to Jillian Michaels Banish Fat Boost Metabolism. I pushed harder on the "core" circuit...a lot of times I'm tempted to cheat during that one. Wink

379 Replies (last)
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