Who's in?
In for 5.
Might be a two horse event?
Here's some motivation:
http://stateofobesity.org/adult-obesity/
Try playing with the map, its jaw-dropping.
Ok, I am back in.
3 horses.
Last week:
run mon
Tennis tuesday
Run Thurs
Run Sat
Cycle Sat.
5/4
None long, but started.. target is 4 per week, as its starting to get dark, and I hate Gyms.
Awesome Rupert, glad to have you.
Week 1 - 4/5
2 gym, 2 vball nights
Glad you are back in Rupert, and great week! The nights getting long does make it tough sometimes.
That's a pretty good week Dras.
I did my usual 4/4.
If anybody is interested, here is my typical workout routine at the moment.
Workout one:
Deadlifts
Leg Press
Leg Curls
Seated Cable Rows
PullUps
Tricep Extensions with rope
stomach exercise (varies)
Workout two:
Overhead Press
Incline Press
Bench Press
Side Laterals
Back Laterals
Dumbbell Shrugs
Bicep Curls (usually standing dumbbell, sometimes an easy curl bar)
Calves exercise (varies)
I do both of these twice a week, I usually stick with three sets between 8 and 14 reps for each movement.
I am not doing any cardio type work right now, but I climb about 15 stories a day in stairs as part of my commute and walk as briskly as I can.
Great Going guys!
I will try too keep up . Thanks for the welcome.
I need to break out my mountain bike lights and make the most of the evening. Stunningly clear nights in the Uk at the mo. We had a blodd moon last night, i saw it at 3am.. my girls woke me to see it.. or something!
The other distraction is the Ducati Multistrada thats just joined the garage.. Fazer sold today.
>Ducati Multistrada thats just joined the garage
Noice!!! Congrats...love that ducati sound.
Week 2 = 3/4
Tough week, had two sick kids and they gym closed down early one day for a staff meeting.
3 runs, a good walk...
no cycle, no swim, no tennis.
so 3/4
slack week here too, 2/5 last week.
Week 3 - 4/4
Thats Good Littleman.
Week 3 3/4
made 2 runs,
1 tennis.
The runs go on Strava, and so I feel I run with a couple of people on that too. Feels a bit like this thread. On is a 14 year old Norwegian, the other a 51 year old Londoner.
Both fitter than me, so both give me "likes" :)
only 2/5 again, I'm just playing league ball 2 nights/wk. So busy I'm not taking time out for the gym. Need to get it back in gear.
Week 4 - 4/4
My last workout was a bit unconventional -- I ended up hauling my family around the shore of Monterey on one of those multi-person bike/car things for an hour.
Week 5 - 4/4
Where are you guys?
I've been totally off my game, only playing vball 2 nights/wk, usually playing 1.5-2 hours each night though. Last week only one night but played an all-day tourney on Sat.
So 2/5 last two weeks.
This week I've refocused and about to leave for my 3rd visit to the gym in 3 days, so things are getting back on track.
I've sprained my ankle, so my daily walks are off the menu for a while.
Not fun at all.
Unconventional is more fun :)
been away to the coast. A coupler of kayaks.. (sore back!)
A couple of runs. (3 actually)
some good walks.
5/5 last week.
4x gym
1x vball
Week 6 - 4/4
Pretty standard week. Been doing a bit of a bulk, but I think it is time to reel it in. I was going to go to the end of the Holidays, but I can gain weight super easy. Its nice though, I added some good size for sure.
Buckworks, how is that ankle doing?
Dras, good job getting back into it!
I've been using crutches, wearing an ankle brace, and spending a lot of time in the reclining chair with my feet up.
The ankle is sore but doesn't hurt intensely unless I turn my foot a certain way. (So don't do that!)
I have an appointment with the doc in a few days.
Wow, that sounds like a very bad sprain, I you recover soon!
Terrible! And there was me feeling sorry for myself with a stiff back.
last week,
good family walk, 8 miles lots of up and down and chocolate.
4 mile kayak (2 of it up river!!)
1 run.
so 3/5. But a good week.
Hang in there bucky, you'll be good as new in no time.
--
Recent study shows better brain health when doing resistance training (weight lifting) at least twice per week:
http://well.blogs.nytimes.com/2015/10/21/lifting-weights-twice-a-week-may-aid-the-brain/
Women, aged 65-75 were tracked for one year.
group 1: resistance training 1 time per week
group 2: resistance training 2 times per week
group 3: control, only stretching and balance exercises
What was tracked:
Brain scans shows lesions and shrinkage.
Gait
Both groups 1&3 had considerably more brain lesions and shrinkage as well as worse speed and steadiness in walking.
Only group 2 doing twice per week resistance training showed much better speed and smoothness in walking and much better brain health.
So don't just do cardio intensive activities, add in resistance when possible.
Eeek. need to think weights then. not usually on my program.
I've seen studies that show that aerobic exercise improved cognitive function and counters depression. There has been so much data lately that shows that humans really need to use their bodies to stay sharp, but it looks like any type of vigorous exercise will do the trick.
Week 7 - 4/4
1/4 a short run.
Back stiff this am still, so did not run today. sports massage sat to try to get it mobile.
Mountain bike will have new forks on by the end of the week, so have a night ride to the pub planned on friday. Hopefully body and bike will be up for it, beer tends to help the motivation :)
also on the plus side... got some small weights out to play with... need to feed the brain! Too much sitting about has got loads of work done, but the realisation there is still loads to do.
Just putting it in here; got 2 good workouts this week. Hopefully back once again in the grind.
Welcome back Raz! Glad you're better.
4/5 last week for me.
3xgym
1x vball playoffs, 3 back-to-back matches until 10pm. Next day I was toast. (We made it to championship game after beating first two brackets, lost by 2 points. Other team only had to play 2 matches - we had tied by season points up to that point and flipped a coin to determine who had to play all 3.)
Here are a couple plays from the middle match where we eliminated the top team from season play:
https://www.facebook.com/michelle.little.56/videos/10153217242145036/
I'm in all blue on the left.
Just 3/4 this time.
I'm mostly back on my feet. The doc says to increase my walking gradually. He says that for now, three ten-minute walks would be better than one half-hour walk.
The discomfort is mostly gone. Mainly I'm conscious that that the ankle isn't 100% steady. It's not discomfort, it's just a bit of an odd feeling.
So I'm moving gingerly ... but I'm moving.
Moving is good. Keep on that repair path! Well done. :)
3/4 for me. Getting better. all short runs . (less than 20 mins each)
Came to check in on my Core Commit buddies
Bucky - didn't realize you had sprained your ankle. Sorry to hear that!
And Raz, what happened? Sounds like you had something happen but I couldn't see it in the thread.
Awesome Bucky, keep it up!
5/5 last week for me.
3x gym
1x vball playoff indoor night
1x vball all day doubles tourney (still sore)
2/4 last week.
Yeah, nothing major Tom. Just the back acting up a bit, me travelling a lot and being a lazy douche.
Quote from: Rumbas on November 17, 2015, 02:05:18 PM
just the back acting up a bit, me travelling a lot
Ahh... well that should clear - planks, Palovs and Transverse abdominis exercises
http://www.simplebackpain.com/transverse-abdominis.html#axzz3rlgGZ8gw
http://www.simplebackpain.com/bestabsexercises.html#axzz3rlgGZ8gw
Quoteand being a lazy douche.
That can be terminal
Well I missed posting a week.
3 runs
last week 2 runs and a game of tennis (Short)
so 2 off 3/4
Got to get fit. A Mate has said he might get Guy Martin out for a ride with us:
Yup this Hero:
https://www.google.co.uk/search?q=guy+martin&ie=utf-8&oe=utf-8&gws_rd=cr&ei=v2BcVvn8DISgUfKEiogO
My Mates Dad was a Vulcan pilot... on the channel 4 program last night.
That would be just amazing!
>http://www.simplebackpain.com/
Good stuff Ergo, Thanks!
3/4 last week. Getting back into a nice routine lifting 3 times a week. Would like to get it to 4 eventually.
Well done Rhumbas!
ergo. apologies, I was so excited about Guy Martin, I forgot to engage at all. :-[ Now bookmarked those two. They should be in my morning stretch routine. Thanks.
>back pain
Pretty simple I guess:
Quoteall you need to do is pull in your tummy hard like a greyhound whenever you go to bend over ~ whether it be your toothbrush or multiple bags of shopping.
Last two weeks were both 4/4.
Week before last 0/5. I was toast for a couple days after my doubles tourney on that Sunday, and just took the whole week off.
Last week I started off well but got a bit under the weather and holiday so only 2/5. Dirt biking though!
You can actually do this while having a conversation - the key is navel in but breathe normally. If you have to hodl your breath you're doing it wrong.
The more intense versions are things like leg lowers where you bend your legs as much as you need, force the small of your back into the ground and lower your legs. Some trainers have you do this with a blood pressure cuff under your back to detect the exact moment you lose pressure and use that as a measure of transverse abdominis health.
Also, if you have a cable crossover - Palov presses are a good way to strengthen a back that's not doing so well. It strengthens the twisting muscles without actually twisting.
Quote from: Rumbas on November 30, 2015, 03:29:43 PM
>back pain
Pretty simple I guess:
Quoteall you need to do is pull in your tummy hard like a greyhound whenever you go to bend over ~ whether it be your toothbrush or multiple bags of shopping.
I actually bought her videos and they are somewhat old, but quite good. She seems to be adhering to some of the same principles and exercises as my go-to therapist.
My exercise isn't nearly as disciplined as you folks but I can report another five pounds lost.
My mission now is to get through the party season without finding them again!
Good for you Buckworks! You should be very proud. I still would love to see a recent picture.
One thing that a lot of people don't get is that weight loss is really 85% diet.
Not knowing this causes a lot of people pain:
1) a bad diet could not be put in check by exercise
2) cardio is good for you, but not an effective tool for weight loss alone
3) being lazy does not cause obesity (but obesity may cause inactivity)
I see a lot of people waste a lot of effort on treadmills to just go and undo their hour of sweating with a single sugary beverage.
Walking burns about 70 net calories per mile. Which means it's about 50 miles to the pound of fat.
Exercise has many, many benefits. Recent research has shown great cognitive benefit in older people and oxygenation of the brain staves off age-related memory loss (correlational, not proven, but better research came out last month and it's likely cause and effect).
So keep up. It will improve your life. If it doesn't lead to weight loss, don't give up. There are *many* other benefits.
If you do lose weight, so much the better!
I wasn't trying to imply that exercise isn't very good for you. Yet, most people don't understand that you are not going to be able to out-exercise a poor diet. I see people exercising their asses off trying to get into shape, not losing weight, then eventually giving up. These folks are largely trying to burn off their bad diets, when they could eliminate their one can of soda and save nearly two hours walking on a treadmill. People should definitely move their bodies for mental and physical health.
Totally understood and I was just trying to say "That's exactly right."
Because you are exactly right - exercise is great and has so many benefits, but it's damn hard to walk (or run or swim or bike) off an ice cream sundae.
I've known a handful of pro athletes who burn more calories than most of us can imagine, but they watch what they eat like few people. I remember one marathoner saying that after an event she drinks a celebratory beer... but other than that she never does. She needs her calories to all be high quality. I could never do it. I once told my wife: "If I woke up tomorrow with Tommy's body and skill, within two years I'd be mediocre, because I just can't do what he does day in and day out."
Right, consistency is key.. and damn hard work.
@ergophobe
Right. Writing the above I kept thinking of Michael Phelps who has 12,000 calorie a day diet while in training, but no doubt it is optimal for his needs. I am sure I'd be 300lbs in yeah on half that amount.
@Rumbas
I think consistency is necessary but I am not completely convinced about the "damn hard work" part. I guess that that's the point I was trying to make above. If your diet is in check you need to do some exercise, but you do not need to bust you ass hours a day for results -- you just need to do some moderately hard work.
Totally agree LM.
If I eat too much (too many calories) I can train my @ss off and still don't see much difference in fat %. However just making a few small adjustments, keeping an eye on carbs and 2nd portions, I see a much faster effect on lean mass. It's the food choices and amount that's the hard work part. Getting to the gym and lifting is not the problem for me.
>> keeping an eye on carbs and 2nd portions
For me, the biggest kind of carb to watch is products that contain wheat. My weight started coming off after I started following the precepts of the book "Wheat Belly".
The author's theory is that some of the proteins (gliadins) in modern high-yielding wheat varieties tend to overstimulate the appetite. The flip side of that is that avoiding wheat products brings the appetite into better alignment with what the body actually needs.
For me, the theory has proved true. Cutting way back on wheat is finally an approach that works for me. I can't say I've cut back 100%, social life gets in the way, but I've probably cut back 90-95%.
>> the food choices and amount that's the hard work part
I wouldn't call my experience hard work but food choices are definitely the core of it.
I'm curious Bucky, do you restrict sugar as well? Do you still eat other high carb snack foods, like say corn chips?
>> restrict sugar as well
I worry less about sugar than I did back in the days of calorie counting and self-deprived portion control. I do choose diet soda vs regular; I've never used sugar in tea or coffee.
>> like say corn chips
Yes, on occasion. Ditto for other snacks, and carbs such as potatoes, rice, corn, barley, oatmeal, etc.
If I want something, I have it. I don't actively restrict anything other than trying to avoid wheat.
The only thing I try to restrict is sugar... I would be reasonably successful if ice cream did not exist.
Ah HA! I've found the Core Commit thread that I've heard so much about. Unfortunately, there is no current round. Will there be another one after the holidays?
Oh, for sure. This time of year seems to be busy for a lot of us, so I figure I'd start it up again when people tend renew their efforts of improving their health at the turn of the year. It would be great to have you in the next round. Meanwhile, if you care to share any details of your own background I'm sure many here would love it read it.
Ah, the corner of shame....
Where we all sometimes succeed, and sometimes fail, but live through the shame of failure to try again!
Its Dark most of the time in the UK, Loads of Man flu going round the boys, but yes, I will be up for a round in the New Year!
Meanwhile eat drink and be merry. :)
Quote from: littleman on December 21, 2015, 07:49:16 PM
Meanwhile, if you care to share any details of your own background I'm sure many here would love it read it.
I should probably stay out of it, but this is public knowledge and always comes up eventually... and tells in one relatively quick read a bit about her fitness challenges and how she got into marketing.
http://www.sfgate.com/sports/article/Hiking-now-under-a-rock-2-years-ago-3222229.php
Wow, that is an incredible story. Reading about you recovering from getting crushed by a boulder and a broken back really puts things in perspective -- it makes moving away from being an over-eating couch potato seem easy.
You might think so. On the other hand, lately I'm looking for more discipline to get off the couch (actually, out from behind the computer/tablet/phone) and away from those CheeseIts. ;)
Goodness.
Made me go cold reading that. I used to climb a bit.
Well done. That's a good drive you have there.
I think you love to live every moment.