Fiddleman

Anyone...anyone... (Bueller tone -lol)

if I keep up my cross fit training and runs, do you think this ab skin will disappear on own with time, perhaps in a year?

I like the premise of defined abs from a TT and get rid of this extra skin. I do not like the idea of going through post op recovery again with regards to pain, potential complications, taking time off from work and working out.

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I do not drink anymore at 17 months (stopped about 8 months ago). However, when I was enjoying 1-2 drinks a month, I had long island for cocktails and Kendall Jackson for wine. Usually 1 drink was enough, but on occasion I would have 2. I stopped drinking for nutritional reasons and it just does not appeal any longer to me. If others want to enjoy the occasional drink, that is great.

Still working.

wow - this is so impressive. Have you noticed any tangible results yet like more muscle, trimmer waist, scale drop, better endurance, etc?

Try them out. They are fun! They will definitely push you depending on weight and speed of execution.

DB = dumbell.

By the way - my overhead squat has so much to be desired. If anyone has advice to help me, I am all ears. When I extend a bar over my head locked out with no weight, my lower back locks up. I am not sure how to describe it, but I can barely go down a single inch before my back just locks up. Does not give at all. I have a suspicion it is my scapula causing the issue, but the tightness lays below the scapula. They get fully contracted just by lifting my arms straight up overhead. Anyways, seeking some advice. Good news is I am good at dead lifts and bench presses. Overhead stuff and squats are my nemesis and I really wish I had a magic technique to instantly make my body do them.

I agree with BTB concerning chi running, except for the case of performance. According to his book, which I have read at least 2x, one can dramatically improve their performance by using gravity to pull themselves forward more quickly. Taking larger strides also improves performance. I have proved both these points by running a 4:45 minute using Chi running style a few weeks ago. My average mile pace is 6:30 and is usually only sustainable up to 5k. Once distance stretches up to 10k, the pace slows to about 8:30. I am always using chi running style whether running very fast or average. It works particularly well when on a slight slope. I wrote some tomes on Chi Running long back in my post history around December 2012-January 2013 if you are interesting in spelunking into the posts with a head lamp.

Splitting time between home gym and cross fit is a great idea. I did this also for about 8 months earlier this year, spending 2 days with a cross fit trainer (owner) and the other days at home gym and found "you are your own gym" DVD workout. I do not remember the exact circumstances as to why I chose the current place. I liked the idea that the gym was open and everyone could essentially do the WOD at anytime and not be constrained to specific class times. The box is also fairly close to me and is about 5 min away. I did try another one before then that was class based with not much personal attention from the coach. It was not bad, just not a good fit for a newbie lifter like me at the time. I like that current cross fit place usually has 2-3 coaches present to help with technique and motivation. They are always available for questions about different exercises and are very happy to help. I like this. My reason for choosing them may seem fluffy and not well defined, but we clicked very well and I plan on sticking with them for a while unless personal circumstances dramatically change. The place I go to is in downtown Snohomish (about 10-20 min away from you via highway 9). The cost is 150 a month, which is a fairly decent price considering open gym format (unlimited access during open box hours) and friendly access to coaches. It makes sense economically if you will be working out 3-4 x or more a week (I do 5-6x). Otherwise, buying sets of workout sessions makes more sense economically. Since you are considering 2x a week, paying for individual sessions might make more sense.

Still waiting for the nirvana moment. Lol.

I can tell you what I have, but do not know if it is "ideal." You might read something in my description that you can integrate into your design. We have a 20 x 20 hardwood floor room on the second floor with cable input. There is a small 28" flat s green TV hanging on the wall at eye level. Into the TV runs a blue ray player, a cable box. Out of the TV runs audio for two Bose satellite speakers and a subwoofer. The TV sits between an older model precor ellyptical and an older model precor treadmill. Both are the commercial grade. We like to buy this way because precor commercial machines can take a beating as they are designed for heavy use in a gym. The ellyptical motor has gone out and needs to be repaired or replaced. We have used it for a long time and bought it used (made in 90s). The treadmill was also bought used, but is in much better shape. I have put a lot of miles onto it. Between those two pieces of equipment, we have a concept II model B rower. Both my wife and I have put a lot of miles into that; she really loves to row. I love to run, but enjoy rowing also. Behind the machines, we have a set of medicine balls (10, 12,20), a set of kettle bells (20, 35,44), a small rack of dumbbells (2-35 ) and an adjustable dumbbell set up to 55 lb each side (my recent went goal weight toy). In the corner is a Water cooler. Above the door jam is a pull up bar. There is not much standing room to do a DVD workout in this room, so we do DVD stuff like zumba, biggest loser and "you are your own gym" at the main TV, where there is ample floor space. The only thing I would like to change is for the room to be 2x as big so we could do DVD workouts in there. All that behind said, my daily time in my home gym has gone way down since I have joined a cross fit box. Now my wife spends most of her exercise time in there. I use it here and there to supplement exercise I get at cross fit.

Sigh - today is a wacky snacky day for me. I don't know what it is; I just have to be eating something every 30-45 min. Yikes. This is quite the hunger today that just.will.not.die.need a cold shower or something to tame this food lusting. Lol. Maybe it has to do with being back at work after on vacation.

Even men might have trouble with weight loss due to hormonal issues if their free testosterone levels are not optimal. Sometimes there is just too much estrogen in the male body and this leads to fat storage and other undesirable results. The ratio can be balanced in favor of free testosterone with help from eating certain foods (broccoli), prescription or supplementation (certain herbs help - see a vitamin store). I eat broccoli whenever possible.

You are welcome. I still work on the deep squat with form almost daily. It is one of those forms you can keep getting better at. Same applies to any compound movement like dead lift, power clean, etc.

Try starting out with 10 air squats. Focus on going parallel or lower. You will not get the benefits of a squat if you do not get at least parallel. You should feel the resistance in your gluts, hamstrings. I found these challenging at first because I am a stiff board. Just starting to get flexible. They key to a good squat is find the mobility in your hips, being able to push them back and also being able to rotate your ankles. Rotating your ankles 30% or so is key while still remaining flat footed, but is hard. Keep your weight in your heals. Always think about a straight line from the top of your head, down to the ground between your shoulders and your feet. Keep your shoulders relaxed and aligned above your hips. Strong core. Knees should bend out slightly when you deepen. That is where the real power will come from. Do not let your knees buckle. Feet should be rotated out a little, but not too much. Your knees should track your feet. Keep your back straight or just slightly inverted at the lumbar. Flat is key. You will get hurt if you have an outward bend in your back, especially if you add weight. So much to keep track of. Trust me. I have been working on squat variations with and without weight for 8 months and it is still a conscious effort to keep good form.

I am probably done for the month with the miles. I ran a mile this morning to get some blood flowing before doing some stretches so I could sit all day for work in my chair. I will run 1-2 more miles this afternoon before cross fit . Unless there are some runs as part of cross fit workouts, I will probably add 1-3 miles per day until the end of the month. Hope everyone has a good end of the month with their running challenge.

My whole day is snacking... Seriously, eliminate the typical food boundaries ( eg 3 meals a day) and eat a small amount of protein / veggies every 2-3 hours, when hungry. Try and not eat carb type stuff that is going to play games with your insulin levels. Good carbs that burn slower are good. Think quinoa, steel oats, etc. I eat about 7-8 times a day. There is no snack, just another meal to fuel up...

The additives do get old and definitely taste artificial, especially mio. True lime and lemon to the rescue. I have to flavor or I just won't drink enough. Hot apple cider is also good now that it is getting colder.

Chicken, broccoli, Brussels sprouts, steel cut oats, casein and whey protein powders. Sometimes protein bars, depending on daily goals.