ChristopherClydesdale with a capital AWESOME

Posts by cnichols2000

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Forum Topic Date Replies
Weight Loss New and motivated, can anyone relate? Feb 05 2013
21:56 (UTC)

I've always used this site as more of an auditing type tool; I'll go for a week or two being absolutely fanatical about logging everything I eat, and that's usually enough to get me eating right (if only because I get tired of remembering to type in "grits", then "cheese", then "butter"). At the start, I did log all my activities as well, and it was helpful to see a consistent deficit. And I don't know why people apparently don't know about it, but the weight tracker is a wonderful tool. Weigh yourself every day at the same time under the same conditions, enter the number, and you will see your actual results plotted with the trend. Daily weight underneath the trendline == losing weight, no matter if your weight fluctuates (so 155, 153, 152, 154, 153 looks like it's bouncing around, but if you plot those numbers consecutively you'll see the trendline steadily moving down).

But to be honest, I still think the biggest change came when I started racing. Before, I used to work out. I'd go through different strength routines, cardio circuits, go out for bike rides, whatever. But when I decided to try a triathlon, I suddenly had an event on the calendar and a training plan to follow. The training wasn't anything killer, just steadily increasing swim/bike/run volumes, and even then, there were some times where I bailed early, or even skipped workouts. But race day was on the calendar, and I knew I had to at least start it.

So my recommendation to someone in your position is to find a local 5k about 12 weeks away, sign up for it (really - send in the form and pay the money), then get a copy of couch-to-5k and start following it. Because not only will you gain self-confidence, you'll show your daughter that you place enough importance on physical activity to do this crazy-assed thing. And even if she never wants to go running with you, she'll always have in the back of her mind "old-and-busted Mom can run 5k, why can't I?". And that's a good seed to plant.

Weight Loss Stressed about Calories Feb 05 2013
21:24 (UTC)

Karate and BJJ are pretty energy-intensive activities. Keep a close eye on your performance and recovery; my rule of thumb is fewer kicks == eat more calories, less recovery == eat more nutrition. And at 17, you're still growing; cutting out nutrition now means less health later.

Fitness 12 Week Body Plan... wha? Feb 05 2013
18:10 (UTC)

Well, you could try liberal use of I-statements ("honey, when you dismiss my arguments like that, I feel like you're dismissing me, and it hurts me. I'm really interested in this subject and I'd really like to argue these points with you in a constructive fashion. Maybe we can both learn something and have fun together!"). Communication, yo.

Fitness How to stop legs from being weak during morning cardio Feb 05 2013
13:47 (UTC)
Original Post by rachiesk:

Metabolicmom: I know strength will help which is why I'm doing the 30 day shred

30 day shred isn't strength training.

I'm guessing you're eating at an unsustainable caloric deficit. Not enough energy available means your body is slowing things down just enough so you're burning less than you think.

Fitness Couch to 5k - are you up for it? Feb 05 2013
13:40 (UTC)
Original Post by adioso:

week 2 day one of run . i jogged at pace of 7.5 kph walked 5kph and brisk walked at 6.3 kph.It did feel like jogging and i was trying to lean a bit forward instead of backward/upright . I just hope i can pull through the week at this pace. and half way through my mid soles started to pain. i have wide feet i don't know if that makes it more difficult for me to run ... i barely touched the 25 minute mark.

i came to realize most people walk at 7kph . i guess most people are thin :).


I am confused about the week 4-5 onwards. There are 3 workouts . are we to do all 3 in the same day?


Nope, do one a day on your normal running days. The first month is mostly acclimatizing yourself to moving faster than normal and figuring out your best run pace. Starting in week 4, you're probably able to progress a little faster than before, so each successive workout increases the workload just a bit.

If you get to the point where you can't keep running for the full interval, take an early walk break, and pick up where you left off. If it happens on more than one day, it's okay to repeat a week. But chances are, even if you feel like complete crap after a session, you'll be a lot stronger the next time you run.

Fitness I want a steady .5lbs a week gain with my weight lifting schedule Feb 05 2013
13:30 (UTC)

I'm an internet pharmacologist, dontchaknow. Rx: Take 3 sets of 5 reps 3 days/week. Front squats are nice, but you can carry more weight in a low-bar back squat. And check your routine. Are you adding weight consistently, or is it sporadic? Because if you haven't been squatting regularly for a year, you have a lot of room to grow. Which is nice for you.

Fitness Need better core/ab work! Suggestions? Feb 04 2013
19:50 (UTC)
  • warm up: 10 min on erg (rower) or stationary bike
  • barbell squat: 3 sets
  • barbell standing presses: 3 sets
  • barbell deadlift: 1 set

For each barbell exercise, warm up with 1-5 sets of steadily increasing weight. Maintain abdominal activation throughout the entire weight-bearing section. All sets 5 reps.

Fitness 12 Week Body Plan... wha? Feb 04 2013
19:43 (UTC)

You can lead a horse to water, but you can't make an idiot pay attention. Sorry. But what you can do is buy a copy of Starting Strength, read it cover to cover (it'll take a while; I've read thermo texts that are easier to understand), and most importantly, give yourself a solid six months on the program. The book will educate you so you can discuss things intelligently with him (squats >> leg press + leg curls + hip extension, pullups are a great auxiliary exercise after squats/presses/deadlifts), and the actual tangible results you will obtain will shut down any possible hypothetical arguments he could make. Best part, you don't have to follow a specific diet plan. Lift stuff up, put it down, eat, sleep. Repeat with a little more weight.

I have another version of the preceding paragraph that's identical except replacing "Starting Strength" with "New Rules of Lifting". So, yeah. Point is that if he's not going to listen to you, then don't try to make him listen to you. Make yourself stronger/faster/better, and if he notices the results and asks why, bam, you have your opening. And if not, you're stronger/faster/better and your life will be improved anyway.

Fitness I thought women don't gain muscle quickly?? What explains Hilary Swank then? Feb 01 2013
15:11 (UTC)
Original Post by donuthole:

so you're telling me there's a chance...


Fitness insight or comments about Hiit (high intensity interval training) Feb 01 2013
15:00 (UTC)

True HIIT is hard. Like, your entire body aches like somebody beat you with a rolling pin while you were drunk. It goes away pretty quick, and you just feel a normal level of crap, but it's hard to force yourself to go back to that. 3x/week of 20 minutes of that is pretty intense, and I personally can't take it for more than a few months.

What are your fitness goals? How much time can you make?

Fitness Day 19, 30 Days, no results? Feb 01 2013
14:18 (UTC)
Original Post by tweetingtulip:

But I've been falling off the wagon and getting back on so many times, I feel I've ruined the results that other people boast about. I know I'm the one to blame, though.

Jillian Michaels can't change your physiology. What works for a 300 lb female with otherwise decent health is not necessarily going to work for someone at the low end of their ideal body weight. If you had sufficient excess body mass, then you'd be able to eat at a significant deficit and still have enough energy to incorporate the excess physical activity. But you don't. You have just enough to get through your days, and when you started limiting your intake and increasing your expenditure, your body reacted by slowing things down. Which means that your BMR is a little lower, and all the activities you do have a slightly lower caloric burn. And after a period of time, it doesn't matter what you want the future you to look like, because the present you is hungry.

This is not a moral failing. This is the way your body works. If you make your peace with it, maybe you can stop being discouraged and so down on yourself. Because you're not your weight.

Fitness Day 19, 30 Days, no results? Jan 31 2013
16:49 (UTC)

You really think you lost a significant amount of bodyfat in 2 weeks? Or maybe you were eating clean and exercising regularly, which was enough to wring some of the water out of your body, then your body said "hey, enough of this famine crap, find some nutrition", and your brain said, "hey, good idea". Body gets the nutrients it's been denied for a while, says "okay, we can rebuild our stock levels to par". You get discouraged.

I know you're trying to lose weight for a wedding. Don't let that blind you into making sub-optimal choices, like putting all your hopes in this plan to get you the body of your dreams. You will look beautiful in whatever you're wearing.

Fitness excercise calories Jan 31 2013
16:44 (UTC)

Oh, yeah. Pretty much. Stats plz: age/gender/weight, fitness goals?

Fitness Pain in foot- running help please Jan 31 2013
16:41 (UTC)

I had a bad case of tendinitis along the top of my foot which sounds similar to your symptoms (pain and tenderness, only in my case it hurt even walking and riding). I lived with it for a month, swimming a few times a week, generally babying it, and it didn't get any better. So I went to see the doctor to rule out a stress fracture (it wasn't), and he prescribed ibuprofen 600 mg 3x/day. Simple enough, if it's an inflammation, then a non-steroidal anti-inflammatory drug should work. Two weeks of that and I was back running.

So yeah, don't make it any worse. Light duty for now (walking is great if it really doesn't hurt), and go for an x-ray if it still hurts in 2-3 weeks.

Now, your shoes may be a contributing factor. Did you switch brands/models? What did you have before? Are they still serviceable? You might benefit from switching back to them temporarily, then when your foot is better, alternate the new ones with the old ones for a month. That way your feet and shoes can adapt to each other.

Fitness I thought women don't gain muscle quickly?? What explains Hilary Swank then? Jan 31 2013
16:16 (UTC)

"Hilary Swank gets phenomenally fit with flax" - um, okay, sure.

"gains 19 lb of muscle in 9 weeks" - right.

What part of either of these can possibly be true? Unless she's squatting 2x BW but all she has is flax so she's using homemade flax weights, and you replace "lb" with "oz". Then okay, maybe so.

Fitness yoga and taichi Jan 31 2013
16:13 (UTC)

Who gives a crap about losing weight? Yoga is a way to assist the mind with meditation; it just so happens it can be physically beneficial. Tai Chi is a way to secretly practice kata; moving slow, it's an exercise in mind-body coordination, and moving fast, it's a way to beat the crap out of an attacker (I'll never forget my introduction to "applied Tai Chi"; there's a move that's basically drawing your hands to center, then pushing them out, and applying that move to a punch directed toward center while matching the speed of the attack results in a surprisingly awesome one-step defense). So these are awesome, wonderful things to do for your whole self, of which weight control is one tiny aspect. More important to eat the right type and amount of food for your own self.

Now, if you want to change things up a bit, do add some weight training (Starting Strength, New Rules of Lifting). You can work strength training around everything else 2x/week, and you might be surprised at how much more you can do in your arts, just because you have that much more strength available.

[Yes, I know, you care about your weight. But I think you'd have a better life if you could stop worrying about losing x lb and feel comfortable with your body the way it is. Because if you can move around, do everything you need to do, and you're in good health, why should you need to lose weight?]

Fitness Halp! 5 weeks to half marathon... Jan 30 2013
21:42 (UTC)

Knowing what your plan is would help give a much more detailed answer. Generally, though, you're going to hold on to your muscular adaptations a lot longer than two weeks, and you just had an excellent recovery period. You probably lost some of your immediate cardiovascular fitness, but that will come back just as fast. So this might actually be a net positive for you.

Try to get out there for the same amount of time as you would have, but really hold back the pace (so cut the mileage, and for god's sake don't do speedwork for at least a week).

Fitness still feel like im not working out properly! Jan 29 2013
13:05 (UTC)
Original Post by healthychina: I wanna start doing lats but i need to learn how first.

You... need to learn how to "do lats"?

Fitness Elliptical - High Intensity Intervals Question Jan 28 2013
18:25 (UTC)

Sigh, looks like my response was crunched. Okay: HR zones are useful, but not for HIIT. The only way I'd think you were working too hard at warmup was if you couldn't get your max HR up to 180-190 after an interval, and even then, that could be a mental toughness issue.

Try different interval lengths. 8 s max power is much higher than 30 s; you can recover from a 30 s interval in 30-45 s, but a true 8 s effort will cause your entire body to ache, and it takes a good 30 s for that feeling to fade, and it's really hard to force yourself to do that a number of times in a row. If your elliptical has a power readout (maybe calories/hour), remember the max number your first interval, then try to beat it every subsequent interval.

True HIIT will leave you a lot more drained than I think you've been feeling. Once a week is a great starting point; do your regular intervals the other days of the week.

Fitness Any tips for sore muscles? Jan 28 2013
18:19 (UTC)

Tiger Balm and beer. One goes on the muscles, one goes in the tummy. You'll figure it out quick-like.