Using It: April 16th - 22nd

[Mitra]

What are your plans for this week?

Last week was a bit of a holiday week for me, and exercise was just about kept ticking over. I'm hoping to move up a notch and do something a bit more challenging this week. It'll be the usual five sessions, three harder and two easier.

[Shadow]

This week I plan on working on more endurance while changing some of my usual routines around. Anything to keep the body guessing ;).
Sunday - Total body weights and abs
Monday - Cardio (step & floor)
Tuesday - Circuits (alternating cardio & weight work)
Wednesday - Intervals (cycles aerobic cardio, anaerobic cardio, recovery)
Thursday - Total body weights and abs. And that completes my week :D.

[monkeyfrog]

Tuesday Slow Burn Training 22 minutes, Friday the same. Getting great results with this since I dropped the cardio 5 days a week. Body fat loss has picked up again. LBM is increasing.

[Shadow]

Getting great results with this since I dropped the cardio 5 days a week.
Mitch - Does that mean you're not doing any cardio at all? Just curious :).

Body fat loss has picked up again. LBM is increasing.
Awesome!

[monkeyfrog]

Yes, I have dropped the cardio routine and oddly enough the fat loss increased. I think I was burning muscle during the cardio.

[Ottawa]

Sunday: 1 hour fast walk through Peterborough, 1 hour basketball, 20 minutes abs work
Monday: Day off
Tuesday: Bike to/from work 1 hour, 100 situps
Wednesday: Bike to work/back, 20 min. medicine ball workout
Thursday: Body Sculpting Class (Resistance until Failure) 1 hour
Friday: 1 hour biking, 30 minutes situps/planks/lunges
Saturday: Trrning over the whole garden and digging in compost - 2 hours

[Mitra]

I've found the discussions here are influencing the way I think about using yoga postures. By changing the way I do them, the postures can be slanted more towards resistance, cardio, endurance - or used in a more therapeutic way. And obviously, you can also make the physical work much lighter and make the whole thing more relaxing or more contemplative. But thinking in terms of increasing the resistance work using press-ups, planks and the like (and holding positions) - or endurance, reducing rest time, mixing movement and moderate resistance - gives scope for lots of adjustment, and varying the pace through the week.

There are some times when I'll get a bit out of breath, and my heart will beat faster, but I don't think I ever get into something you'd really call "cardio" though it probably could be done.

[banshee]

Well, this week will start off normal for me, but then it's vacation time, and I'm not going to worry too much about exercise plans. We'll be in the car for 2 or 3 days to get there, and ditto on the way back. I am still planning on doing my (cardio: Edit: this should be core, not cardio!) 3 times a week, and most of my lower body exercises are now machine-less (thanks for the static lunge idea Shadow!), but upper body may suffer a bit. So right now my plan is to get a really good upper body workout in before leaving so I won't backslide too much during the trip.

I had a really great workout on Saturday. I finally was able to really concentrate on lower body stuff and try out the lunges. They're definitely going to work for me. I can't do more than 5 reps at a time, holding the lunge for 8 seconds on each rep, but I did 4 sets on Saturday and I'm still feeling it today! I also did toe raises with full body weight instead of on the Total Gym, but could only do one set of those because I got a really nasty charlie horse in my feet - the arches went nuts.

I also began journaling my exercise so I have an actual record of how many reps/sets I do with each exercise and at what level so I can purposefully advance instead of guessing at it. It's a little more work, but it gives me something to do while resting between sets. (It was kind of hard to mark things down during the upper body stuff, though - my hand/arm didn't want to do the fine motor stuff required when writing! :D)

So, tentatively this week:

Sunday: rest day
Monday: core strength
Tuesday: lower body
Wednesday: core strength and Total Gym upper body (intense workout)
Thursday: rest day
Friday: core strength (if possible)
Saturday: lower body (if possible)

[Shadow]

Mary - You're welcome! For the upper body, there's always pushups that can be varied that will work most the upper body. You can do incline, decline, using the wall, using a counter (like in the bathroom), etc that will keep them varied and work different muscles. You can also work on a full plank (http://www.cathe.com/images/Poer_Hour_Pushups.jpg) which, if held long enough, will definitely burn the upper body ;). I know the picture is titled "pushups" but if you look at the lady in front, that is also a full plank position. And if those get boring - or easy :p - you can do supine planks (http://www.cathe.com/images/Slow_and_Heavy_Series/14.jpg) which are a whole different challenge :D!

[Shadow]

By changing the way I do them, the postures can be slanted more towards resistance, cardio, endurance - or used in a more therapeutic way.
Now there's some great variety, Janet :D!

[Shadow]

Yes, I have dropped the cardio routine and oddly enough the fat loss increased. I think I was burning muscle during the cardio.
Mitch - That's awesome! I would stress too much if I dropped cardio - even if I hate it - but then I'm also not working on building mass, either. I applaud your courage to drop it to see what happened :)!

[Mitra]

Lita, are you feeling better now?

[Shadow]

Janet - How sweet of you to ask :). Actually, I'm still pretty much a wreck but at least I can chew soft foods now and my ears aren't killing me. So at least I've made some progress :D.

[ShayKNJ]

Sunday-rest day
Monday-abs & circuit strength training
Tuesday-20 minute walk
Wednesday-circuit strength training & interval training
Thursday-20 minute walk
Friday-abs & circuit strength training
Saturday-20 minute walk

[banshee]

Mary - You're welcome! For the upper body, there's always pushups that can be varied that will work most the upper body. You can do incline, decline, using the wall, using a counter (like in the bathroom), etc that will keep them varied and work different muscles. You can also work on a full plank (http://www.cathe.com/images/Poer_Hour_Pushups.jpg) which, if held long enough, will definitely burn the upper body ;). I know the picture is titled "pushups" but if you look at the lady in front, that is also a full plank position. And if those get boring - or easy :p - you can do supine planks (http://www.cathe.com/images/Slow_and_Heavy_Series/14.jpg) which are a whole different challenge :D!

Eek! Those supine planks look challenging! :eek: Actually, I forgot to mention that I tried a full plank on Saturday, only I was using a picture that showed it with the weight on the forearms instead of in full arm extension. I could barely hold it for 3 seconds! I did try to do 2 reps, but during the second I was wobbling and had to stop almost immediately. Strangely, I think the full extension version might be easier for me - I'll have to try it. I was also thinking of trying to do some chair tricep dips (http://www.akard.com/housercise.htm).

[Shadow]

Mary - There is certainly nothing wrong with a modified plank, especially until core strength has been built. If maintaining a plank (either on the forearms or the full plank) makes you wobble, you can still benefit from the modified version (on the forearms with knees bent). I don't know of a picture of one off-hand, but if you need one, let me know and I'll search for one. Anyway, the modified (on the forearms and knees) is how I started and it took me a while to work up to a full plank. It just gives you a goal to work on, right ;)? And those supine planks are tough :eek:!

The tricep dip is a good exercise too (as long as it doesn't cause wrist issues for you). If it bothers your wrist, you can do the standard pushup but place your arms more in the chest region with the elbows pointing parallel to the body - that will work the triceps more instead of the chest (as the standard push up does). You can also use a chair or counter for this in order to get an incline version if doing it on the floor is too difficult :).

[Mitra]

Janet - How sweet of you to ask :). Actually, I'm still pretty much a wreck but at least I can chew soft foods now and my ears aren't killing me. So at least I've made some progress :D.

I'm glad it's improving, but it still sounds pretty miserable :(. I hope you're taking it a bit easier while you're not well.

[banshee]

Mary - There is certainly nothing wrong with a modified plank, especially until core strength has been built. If maintaining a plank (either on the forearms or the full plank) makes you wobble, you can still benefit from the modified version (on the forearms with knees bent). I don't know of a picture of one off-hand, but if you need one, let me know and I'll search for one. Anyway, the modified (on the forearms and knees) is how I started and it took me a while to work up to a full plank. It just gives you a goal to work on, right ;)? And those supine planks are tough :eek:!
Well, last night during my core exercises, I decided to try the full plank instead of the modified forearm version. I was right - the modified version is actually harder for me. I was able to do two sets of 5 planks, holding each one for 10 seconds. I'm not sure what that says about me - there must be some arm muscles that are weak that I was using during the modified plank? I'm not smart enough about muscles to figure out which ones - it would be nice to know so I can try to isolate them... I couldn't quite get up the nerve to try the supine planks. I think I'll save those for a day when I'm feeling really energetic. :rolleyes:

I noticed something interesting this week. I've mostly been paying attention to my hips/waist/thighs in terms of noticing if I've lost any fat, but this week I noticed that the "jiggle" seems to be mostly gone from my arms. :D While this is good news, apparently the fat on my hips/butt/thighs is really going to hang on like super glue for as long as it can. :mad: I think it may be getting a little softer, which I've noticed is an indication that it's getting ready to go away, but that could be wishful thinking on my part. :o

[banshee]

BTW, today will be my last posting day until May, as I start my vacation tomorrow. I'll give a full report on vacation exercises when I get back. :p

Shadow and Hawk - feel better soon! And everyone else keep using it!

[Mitra]

Have a wonderful time, Mary.

[Shadow]

Mary - Way to go on those planks :D! As for the modified ones being harder... while I know you prefer doing the ones that are easiest for you, you might still want to focus on the modified ones to help strengthen the weak areas :).

Have a wonderful trip and we expect a full report on your return! Oh - and if those tricep dips are too easy, here's a more advanced version (http://cathe.com/images/2004-Pictures-076.jpg) that will also work the legs & core at the same time ;).

[Shadow]

I'm glad it's improving, but it still sounds pretty miserable :(. I hope you're taking it a bit easier while you're not well.
I'm trying :). I am seriously wondering if I don't need to go see someone - surely even sinus/allergy problems aren't to be this persistent :eek:! The problem is, there is no one here that I know (I don't have a doc), and the ones I do know I certainly don't trust.... Too bad I worked in the health field (as office help) for several years - it has left me very distrustful and cynical about the majority of docs in town :rolleyes:....

[Ottawa]

Hang in Lita, there has to be a good Doc, out there.

I thought that this article might help some here who are worried when going out to get equipment. It is a basic handweight workout and gets into how to do it with minimal cost outlay along with a routine.

We have done these routines in the sculpting class or variations on them. We almost always have "steps" to each move versus "continuous" motion and less rest between sets or a small aerobic move in between. i.e.: A curl would come up halfway and stop and then continue, or the "Single Arm Row" here would be three steps up and release for one set, then quick raise and three steps down for one set.


The One-Weight Workout (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=457ba62db896a010VgnVCM200000cee793cd____&cm_mmc=AbsDietNL-_-2006_04_17-_-Weight_Loss-_-The_One-Weight_Workout&page=0&pageLocation=true&print=true&url=http%3A%2F%2Fwww.menshealth.com%2Fcda%2Farticl e.do%3Fsite%3DMensHealth%26channel%3Dweight.loss%2 6category%3Dabs.diet%26conitem%3D457ba62db896a010V gnVCM200000cee793cd____%26cm_mmc%3DAbsDietNL-_-2006_04_17-_-Weight_Loss-_-The_One-Weight_Workout%26page%3D0%26pageLocation%3Dtrue)

[Shadow]

Randy - Thanks for the encouragement - and the article! A lot of those moves are similar to the ones I use when working on endurance. The only difference is I use two weights and do the versions with the dips/lunges/squats as part of the moves. Definitely gets the heart pumping :p!

[avnndd]

Hi, Shadow...no exercise to report...just wanted to say hi.

Actually, this past weekend, I DID get a lot...still moving stuff from the old house...and will be doing it again this weekend (actually last weekend included Friday and Monday since I was off from school). Oh, and I pushmowed some on those days too....just wanted to let you know! Hope you are having a great spring.

[Shadow]

Hi, Shadow...no exercise to report...just wanted to say hi.
Aaron - :D :D :D! So happy to hear from you!!!!

Actually, this past weekend, I DID get a lot...still moving stuff from the old house...and will be doing it again this weekend (actually last weekend included Friday and Monday since I was off from school). Oh, and I pushmowed some on those days too....just wanted to let you know!
Awesome, Aaron!!! You get a gold star for the weekend!!! That's definitely great physical activity!

Hope you are having a great spring.
It's a much brighter & better spring now that I've heard from you :D!

[avnndd]

You know something...I'm really glad I know you! You just made my day.

[Mitra]

You know, I sometimes wonder if I stuck with Protein Power mainly because you're such a good bunch of people to hang around with :). Of course, improved health and weight control are quite nice, too ;).

[realruth]

Of course you did Mitra..... LOL

[realruth]

I have been busy and working out everyday....
Will edit this later to record the exercise

[Shadow]

You know something...I'm really glad I know you! You just made my day.
And right back at ya, sweetie :D!

[Shadow]

You know, I sometimes wonder if I stuck with Protein Power mainly because you're such a good bunch of people to hang around with :). Of course, improved health and weight control are quite nice, too ;).
Talk about the low carb icing on the low carb cake, huh ;)? I'm with you - it's not just the plan, but the people involved too :)!