gretalyn
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Post by gretalyn on May 23, 2013 10:06:22 GMT -6
I just read You Are Your Own Gym by Mark Lauren. It is a body-weight exercise program, which appeals to me because it tends to focus more on realistic, functional type movements rather than isolation exercises, and because I don't want to deal with a gym membership, nor do I have room for a whole lot of equipment (though we do have a bench, a pull-up bar, and some free weights). I also like that you can accomplish a lot with this type of workout in a reasonable amount of time. I wish that I were more of an exercise enthusiast, but I am not. It's not something I want to spend a lot of time on. I don't have any particularly lofty goals, I just want to build a little muscle mass so that I look more toned (I'm happy with my weight, but I'd like to be a bit more firm) and I'd like to maintain my ability to move and function as I age. That's about it, really. I'm not looking to win any fitness competitions (ha!) or run any marathons (double ha!). All that I'm doing for exercise right now is hiking with my husband a few days a week. My upper body strength is . . . almost non-existent. So I'm having to start REALLY slowly with this program. The book has a few recommended workouts for beginner, intermediate, advanced, etc. I think that even the beginner workout would probably be too much for me right now. So I decided to do my own thing for awhile before I even attempt his beginner program. This is probably really pathetic, but I think I'm just going to do some burpees every day for a week to ease into it. I have very skinny/weak arms, but I'd really like to be able to do a full pull-up. I've never done one in my entire adult life! So starting VERY small here, but hoping to work my way up to that. I guess that's my first big goal. It may not sound very big, but that would be a HUGE accomplishment for me! I've tried it several times in the past, but didn't seem to make much progress, so always gave up. So, tell me what you do for exercise, and why you do it, what you love about it. Or what you've done that didn't work. Or anything at all! I thought it might be fun to chat about it so that maybe you guys can help keep me motivated when I'm at that point where I'd rather cry than do another push-up.
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RoBiN <3
City
Posts: 418
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Plan: NK 80/15/5
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Post by RoBiN <3 on May 23, 2013 10:28:29 GMT -6
Sounds like you have a GREAT and realistic goal! When I first decided to add in fitness I began with what I still currently love, so I think I got lucky and found my favorite fitness first and have stuck with it. Jazzercise is something that really just makes me feel SO good. I don't work out well on my own...I get super lazy and I know it, so going to the Jazz classes really hold me accountable to not be lazy, which I love. Everyone there is always so positive and friendly. I work out alone and never feel alone.
Since starting my journey I have tried several different things, some I still do, some were just not for me at all. I've tried the new 2nd p90x that came out but it was way too intense. I tried Les Mills PUMP and some other beachbody program for butts. All of these required I work out at home...boo, not for me. Those got resold pretty quickly.
I've done Leslie's walk away the lbs and it's ok but kinda boring for me now. Did Jillian's shred but didn't care for it since again, doing at home alone, boo. We have a treadmill and I got on a running kick. Was finally able to run 1 mile without stopping and it felt wonderful to meet that goal, age 32 never ran a mile in my life till now. I actually ran 5k on the treadmill without stopping and for me that was HUGE. I don't really run anymore...not buying into the cardio so much anymore and really want to continue with as much strength training as I can. I love to work my legs so squats, deadlifts are my favorites.
I've tried crossfit about 3-4x but it was before I was running and they made me run one time and I was like forget that LOL...plus it was just really hard/intense and I wasn't fit at ALL when I went so that just intimidated me.
So currently I do Jazzercise but try to keep to a lot of low impact moves and then love the strength training they do. I do the first p90x plyometrics 1 hour work out 1 time per week with my man. I try to hit the gym at least 2x a week, but it's really only about 1 for heavy strength training. I sit on a stability ball all day at work and often at home.
When I first started at like 220 I couldn't understand for the life of me how someone could do a side plank. It seemed IMPOSSIBLE. Then one day I could do it and it wasn't for very long but to actually get into the right position was AMAZING and I felt like such a success...most would think that's kind of lame but I don't care, it was HUGE for me, so I get what you are saying about the pull up. I have never done one and DEF need to work on upper body WAY more. I also can't really do a boy push=up the right way so that is more on my mini goal list before the pull up but I'm learning not to count myself out. When I first started I would have said no way can I ever do a push up or pull up or side plank but now I can do 1 of the 3 - progress! Love it!
I love seeing muscle definition ANYWHERE I can get it LOL - I have a lot of loose skin so seeing the muscles pop through helps me get past my skin issues and def helps me feel better overall about my body - relieves stress big time.
I love to go on walks and love to swim as well as bike riding. Now that I'm not morbidly obese I tend to actually get enjoyment from these activities! Love it!
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Post by reddarin on May 23, 2013 13:43:00 GMT -6
I started doing arm curls with a dumbbell and recently added push-ups. I plan on adding situps/crunches next week when my new exercise matt arrives I really like McGuff's very short very intense once a week routine and I plan on going to that some time in the future. I'm not a big fan of going to a fitness center so I may try to simulate his Big 5 with at home body weight substitutes. My current routine is done in less than 5 minutes and I usually have a two day rest between sessions.
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gretalyn
State
Posts: 610
Joined: May 2013
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Post by gretalyn on May 23, 2013 13:51:50 GMT -6
Awesome, Robin, thanks for sharing your experiences! You are very brave to have tried crossfit. I hear it's quite brutal. I'd never have the courage for it! I don't have the coordination to do Jazzercise either! I'm so clumsy and totally NOT graceful! I suppose that's part of the reason I prefer exercising alone at home. Funny how different we are. But that's why it's great that there are so many options! I guess it's largely a matter of trial and error, to find what works for each of us individually.
Well I know that ordinary planks are hard, I don't think I've ever even tried a side plank. Congratulations! That is a fantastic accomplishment! I have to do push-ups from my knees . . . if I want to be able to do more than one rep, LOL! (And a rather poorly executed one at that.). I like the idea of some of the push-up variations in the book: basically inclined where you put your hands on a table, coffee table, etc. instead of the floor. But I can't really do that variation with the burpees, so I'm doing them from my knees or just holding plank position instead. It's going to be a slow process, but worth it no doubt!
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gretalyn
State
Posts: 610
Joined: May 2013
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Post by gretalyn on May 23, 2013 13:57:28 GMT -6
I'm not familiar with the McGuff thing at all. I'll google. Thanks Darin!
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Post by reddarin on May 23, 2013 14:03:02 GMT -6
He is co-author of Body By Science. I haven't read the book but I've seen a few vids of him discussing the theory behind his exercise regimen and I like what he says.
Maybe more importantly, his take on exercise fits my propensity to fall off the fitness wagon when it becomes too much of a hassle. I can see myself sticking with a 12 minute a week plan. And his workout is strength training which fits LC/NK to a tee.
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gretalyn
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Post by gretalyn on May 23, 2013 14:13:47 GMT -6
Oh, yes, I have heard of Body by Science! I just didn't remember the author's name. I like the idea of a 12 minute workout!
YAYOG is weight-training as well, and he actually cautions against chronic cardio. So that's good. But I should point out that while I do want to try the exercise advice, I'm not planning to follow his dietary advice.
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Post by reddarin on May 23, 2013 14:19:46 GMT -6
No kidding. The fitness industry is full of bad nutritional advice. I watched some videos by IceCreamFitness on YT and they were interesting but the guy called LC and LC advocates (like Phinney) quacks lol. I think he had a poor opinion of Paleo too.
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gretalyn
State
Posts: 610
Joined: May 2013
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Post by gretalyn on May 23, 2013 15:26:58 GMT -6
The fitness industry is full of bad nutritional advice. I think that part of the reason that exercise programs have failed me in the past is that I tried to follow the nutritional advice with the rest of the program. I've learned my lesson. I know how to eat. Now just need to learn how to exercise in a way that's effective, safe, and interesting/fun/rewarding enough for me to actually stick with it.
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Post by perfectdeb on May 23, 2013 23:39:09 GMT -6
i'm just bike riding, i've got damaged cartilage in my knee so swimming and cycling are really my only choice
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nksl55
Village
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Location: USA
Stats: 215/193/193
Plan: NK
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Post by nksl55 on May 24, 2013 6:45:42 GMT -6
I do a powerlifting program called "StrongLifts 5x5". You only do 2 workouts, either squats, bench press and rows or squats, overhead press and deadlifts. You alternate these in 3 times a week workouts. You do 5 sets of 5 reps, starting with a bare barbell and adding 5 pounds after each exercise where you successfully complete all 25 reps.
I started after I bought a squat rack during a late summer vacation last year. Previously I always liked weight training, but had a bad back and would injure myself within a few months of starting. So far I have largely avoided that with SL because of the focus there on correct form.
Anyway, lots of people doing this program have paleo diets, but I have only encountered one other person who was doing NK. Frankly I don't think this WOE is very compatible with quick advancement in the SL program because you don't get those quick muscle building insulin surges with NK. But that's okay. I was doing NK first and plan to stick with it for the foreseeable future.
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gretalyn
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Post by gretalyn on May 24, 2013 6:59:34 GMT -6
i'm just bike riding, i've got damaged cartilage in my knee so swimming and cycling are really my only choice Oh, I'm so sorry to hear about your knee. That is rough. My husband hurt himself running. He used to do marathons and trail running, etc. He never had one acute injury, but over time he built up some damage in one knee and one foot. He stopped running for awhile, and started hiking instead, and also kept doing the cycling and rowing that he had always done. Slowly it has gotten a little better. He is able to do short runs again (but don't ask me why anyone would want to! ) I hope that you have some healing with time, too. Swimming and cycling are great exercises, so hopefully they will help you preserve the mobility of that knee. Hmmm, I just remembered that my husband's injury was to the ligaments, while you said yours was to the cartilage. That's a whole different story, isn't it?
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gretalyn
State
Posts: 610
Joined: May 2013
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Post by gretalyn on May 24, 2013 7:06:13 GMT -6
I do a powerlifting program called "StrongLifts 5x5". You only do 2 workouts, either squats, bench press and rows or squats, overhead press and deadlifts. You alternate these in 3 times a week workouts. You do 5 sets of 5 reps, starting with a bare barbell and adding 5 pounds after each exercise where you successfully complete all 25 reps. I started after I bought a squat rack during a late summer vacation last year. Previously I always liked weight training, but had a bad back and would injure myself within a few months of starting. So far I have largely avoided that with SL because of the focus there on correct form. Anyway, lots of people doing this program have paleo diets, but I have only encountered one other person who was doing NK. Frankly I don't think this WOE is very compatible with quick advancement in the SL program because you don't get those quick muscle building insulin surges with NK. But that's okay. I was doing NK first and plan to stick with it for the foreseeable future. That sounds cool - I really like the idea of simple, streamlined programs like that. Speaking of which, this one also sounds good: www.simplefit.org/YAYOG advocates eating a huge (or seems huge to me, anyway) amount of carbs right after your workout, for that surge of muscle-building insulin, just like you said. And I may try concentrating some of my carb allowance for the day into that time frame. But even if it means I don't gain as much or as fast, I'm not going to eat the amount he recommends. I just can't go back to that. The price that my body pays in other ways is just too high.
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myles
City
Posts: 169
Joined: May 2013
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Post by myles on May 24, 2013 7:22:50 GMT -6
Man i need to start doing weights again. I was doing them for a solid 2-3 months, but then whne i hurt my back, i stopped and never went back. I am 100% better now, what the hell am i waiting for!
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gretalyn
State
Posts: 610
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Stats: 148/132/132
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Post by gretalyn on May 24, 2013 8:00:46 GMT -6
I tried to post this, but it seems to have disappeared. If I'm wrong and this is a repeat, I apologize.
Re-starting is very hard, whether it's diet or exercise or any number of other good habits.
Were you following a certain program or just doing your own thing?
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myles
City
Posts: 169
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Post by myles on May 25, 2013 5:33:34 GMT -6
a friend of mine had put together a bunch of exercises for me and i was just doing them in whatever order i wanted. No cardio, ALL weights. I was improving a bit but i never noticed any muscle gain.
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gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
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Post by gretalyn on May 25, 2013 6:05:02 GMT -6
Friend-designed program sounds very cool. I'm not a big believer in cardio either, unless you count walking/hiking as cardio. I don't really because it doesn't get your heart rate into that target zone, which is exactly why I like it! Well, that and because aside from any physical benefits, emotionally it's very good for me to get outside and walk. And my dogs love it too.
I notice strength gains long before I notice any increase in muscle tone or size. My body does not put on muscle as easily as many people do. But I do feel more "comfortable" in my body when I'm doing weights. Not as many aches, pains, muscle cramps, etc. I sleep better. That sort of thing.
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Post by perfectdeb on May 26, 2013 20:08:56 GMT -6
i'm just bike riding, i've got damaged cartilage in my knee so swimming and cycling are really my only choice Oh, I'm so sorry to hear about your knee. That is rough. My husband hurt himself running. He used to do marathons and trail running, etc. He never had one acute injury, but over time he built up some damage in one knee and one foot. He stopped running for awhile, and started hiking instead, and also kept doing the cycling and rowing that he had always done. Slowly it has gotten a little better. He is able to do short runs again (but don't ask me why anyone would want to! ) I hope that you have some healing with time, too. Swimming and cycling are great exercises, so hopefully they will help you preserve the mobility of that knee. Hmmm, I just remembered that my husband's injury was to the ligaments, while you said yours was to the cartilage. That's a whole different story, isn't it? mine is a stupid injury, i have a full lateral meniscus tear, the physiotherapist said she's only seen tears like that in head on collisions where people put their legs out straight and take the impact. would you believe i did mine from the habit of sitting with one leg tucked under me, virtually my whole life. I've over flexed the knee joint and pinched the cartilage between the bones, just a slow damage. when it finally tore i couldn't walk for three weeks, i had to pack my knee in ice three or four times a day and i was on steroids, i cannot describe the pain, bad enough to leave me in a cold sweat, just from doing something so stupid for so long. It cant be repaired without leaving me open to osteoarthritis in that knee so i just have to live with the fact i have a dud knee and be careful - hence the swimming and bike riding
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Post by clueless on May 26, 2013 20:47:24 GMT -6
Perfectdeb, I sit like that too. My knee and hip started popping out of joint. I quit sitting that way. Still have a prob with my hip but it doesn't pop out of joint anymore. Boy that hurts.
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gretalyn
State
Posts: 610
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Post by gretalyn on May 26, 2013 21:18:10 GMT -6
Holy cow, I sit like that a lot. Had no idea it could be dangerous! Guess I need to establish some better habits.
I'm so sorry that happened to you. How awful! I hope that with time and care you will get some relief.
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myles
City
Posts: 169
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Post by myles on May 27, 2013 4:27:55 GMT -6
damn i didn't know that either. No more sitting like that for me
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Post by reddarin on May 28, 2013 8:53:59 GMT -6
My new exercise mat should be here today
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Post by clueless on May 28, 2013 11:44:01 GMT -6
My new exercise mat should be here today I got myself a nice mat a month or so ago. It is so nice. I was using a couple of towels in the floor. This thing is awesome. I actually found it at my first and only trip to Aldi. That was the weirdest store ever. I couldn't figure out how to get a cart. I finally got a lady to show me. YOU ACTUALLY HAD TO PUT A QUARTER IN it to use a cart.
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cpresson
City
Posts: 131
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Plan: LC
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Post by cpresson on May 28, 2013 12:55:24 GMT -6
Under normal circumstances (and again hopefully in the next 3-5 weeks), I run 4-5 days a week (20-30 miles/week for half-marathon training year 'round) and weight train 3 days/week. As soon as my knee feels good and strong again, I plan to add skating in 1-2x/week and tweak my weight training program to make it more of a hockey conditioning program for ice hockey this fall. I'll get input for creating the conditioning program from a personal trainer as well as hockey coach so I do it right.
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Post by reddarin on May 28, 2013 14:13:32 GMT -6
I got myself a nice mat a month or so ago. It is so nice. I was using a couple of towels in the floor. This thing is awesome. I actually found it at my first and only trip to Aldi. That was the weirdest store ever. I couldn't figure out how to get a cart. I finally got a lady to show me. YOU ACTUALLY HAD TO PUT A QUARTER IN it to use a cart. I wonder if all Aldi stores charge a quarter for a cart? I kinda like the idea. They don't have to buy more carts than they need because someone that is only getting a couple of things won't bother taking a cart like they might otherwise. I am surprised though. I'd have thought that encouraging cart use (by being freely available) would encourage impulse shopping. They must have studied it and found that to not be true for their line of stores. I'm not a big fan of off-brand stuff so I don't care for Aldi much. My mat got here. I got this one: www.amazon.com/gp/product/B008ERUU7EI like it. It is thin enough to make it really easy to roll up and it isn't bulky when rolled up. They have exercises printed on it too but I doubt I follow their plan. It is a little bit narrow for me for pushups though. I guess I am a little more broad shouldered than whoever they had in mind when they designed the mat because 2 feet across is about six inches too narrow for my hands to be spread at a comfortable distance. It is 6' long. I added crunches to my little routine today since the mat came early enough in the day.
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Post by reddarin on May 28, 2013 14:15:19 GMT -6
Under normal circumstances (and again hopefully in the next 3-5 weeks), I run 4-5 days a week (20-30 miles/week for half-marathon training year 'round) and weight train 3 days/week. As soon as my knee feels good and strong again, I plan to add skating in 1-2x/week and tweak my weight training program to make it more of a hockey conditioning program for ice hockey this fall. I'll get input for creating the conditioning program from a personal trainer as well as hockey coach so I do it right. That sounds like an aggressive workout plan Chapel. Can your knee support the kind of movement required for ice hockey once it is healed up?
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myles
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Post by myles on May 28, 2013 21:50:38 GMT -6
i haven't started again yet, but since i started wanting to take up drums ive been doing some feet stuff with a metronome, it gets my legs burning. It's not a real work out but w/e
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cpresson
City
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Post by cpresson on May 29, 2013 13:08:04 GMT -6
Darin, in theory, my knee should be better than ever after it is healed, since the doc not only fixed damaged cartilage but removed plica that was causing irritation (and probably has been my whole life). And since my ACL looks good, I should be in good shape, especially if I follow a conditioning program before playing hockey again. But I'll definitely be listening to the orthopedic doc and physical therapist and following their recommendations for getting back into running and back on the ice
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Post by reddarin on May 29, 2013 15:53:34 GMT -6
That is interesting Chapel. So more like a healed up broken bone (as strong as or stronger than before) rather than a patched up injury. That is good news
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Post by reddarin on May 31, 2013 17:20:31 GMT -6
You know, what surprises me most about my exercise experience so far is the way that it is hard to not want to do more. Granted, my workouts aren't really what would be considered traditional workouts - I am not killing myself by any stretch - so that might have something to do with it but I don't think so.
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