Exercise Today

[Tricia K. 0]

35 laps in the pool today

- 13 freestyle

- 12 backstroke

- 5 breaststroke

- 5 sidestroke

Hugs, Telly & escudero :hug:

[Miss me baby 1]

Thank you Tricia, I need a hug!! Good job on all the laps... Your doing amazing!

[lookingout 0]

Escudero, have you tried walking backward on the treadmill? I did it as part of PT after I blew out my knee, and man did it tone my legs in wierd great ways! I did it only at about a mile or mile and a half an hour, but at an incline like that its awesome! I understand the lack of motivation....I just couldn't go today. I procrastinated at work so I didn't have to go. I WILL GO TOMORROW, and make my time WORTHWHILE! I like this thread. I need to use it to make myself accountable!

[BigGirlPantiez 1]

Lookingout - I hope you are doing well, sounds like it! I am afraid to walk backwards on the treadmill...I would totally fall on my ass!

[Miss me baby 1]

Lookingout.... Backwards... OMG! Some days I have trouble walking on pavement much less the treadmill, but I might give it a try and let you know how it goes, so if y'all never hear from me again... I am laying under the treadmill at Fitness Zone...CALL 911! LOL!

[Telly 4]

09/02/06- Lower body Training Day

Cardio Work

7mile run/jog/walk

Circuit Training

5 minutes Treadmill, cardio warmup

Leg Curls - 15 reps, 3 sets

Leg Press - 15 reps, 3 sets

Abduction - 15 reps, 3 sets

Adduction - 15 reps, 3sets

Calves - 15 reps, 3 sets each

Free weights

Squats - 15 reps, 3 sets each

Lounges - 15 reps, 3 sets each

Ab Work

Abdominal machine - 15 reps, 3 sets each

[kato 0]

Hey Telly!

I just want you to know you are my inspiration!! I always look for your posts- I'm only a month or so behind you but not nearly as good- so I know I need to get off my dead ass so I can look like you!! I truly love the gi jane- you should consider modeling- your bone structure is amazing! since I'm losing my hair too, I might consider it- my only hope is that my hair comes back in straight! (fat chance) anyway...

now that I'm done suckin' up--....

where did you get your excercise routine? is it something you made up? can I get it in a book? I'm biking a lot, think about running (need a great sports bra) (or three) hee hee- so I'm ready for weight training but not real sure where to start. Thanks for any thoughts!

Kato:biggrin1:

[lookingout 0]

Escudero, you are killing me! Okay, I am the biggest klutz EVER!!! (I fell off the Nordic Track and tore my calf rockin out years ago), but I am telling you at only 1 to 1.5 mph, you just pay attention, and it's so slow its almost isometric. I'm telling you its great. I'd do it all the time but my ADD gets the best of me! I'm curious to see how it works for you!

Big Girl Pantiez- yes I know it sounds ridiculous, but it has given me more definition in my thighcankle legs. I used to skate all the time and have so lost that definition since I had knee surgery. Oh how I long for the days of remotely cute legs! I'm working on getting back there...

Today's exercise (so far)

40 minutes elliptical

Not sure what else..........yet.

[Nana~ 4]

Since I'm taking Flex and stretch class at college every Friday now that will be my Friday workout lol 2 hours and 15 min of non stop sweat and class credit!?! Woot!

I went to my first class on Friday and today I'm DYING!!! I don't think I even knew I had muscles in those spots!

Nana~

[Telly 4]

Hey Telly!

I just want you to know you are my inspiration!! I always look for your posts- I'm only a month or so behind you but not nearly as good- so I know I need to get off my dead ass so I can look like you!! I truly love the gi jane- you should consider modeling- your bone structure is amazing! since I'm losing my hair too, I might consider it- my only hope is that my hair comes back in straight! (fat chance) anyway...

now that I'm done suckin' up--....

where did you get your excercise routine? is it something you made up? can I get it in a book? I'm biking a lot, think about running (need a great sports bra) (or three) hee hee- so I'm ready for weight training but not real sure where to start. Thanks for any thoughts!

Kato:biggrin1:

Well thank you Kato. I'm happy to help where I'm not causing trouble:guess

Ok I am not a personal trainer, nutritionist or a doctor, but I have done all that I am about to post and it is working for me. I've had lab work done and all of my labs came back negative for everything. I am very healthy. So here's what I've been doing. Forgive me if I seem a bit scatter brained.

Exercise Routine & Weight Training

Ok, I made up my routine however I did use a Personal trainer to get me aquainted with the circuit machines. My P.T. reviewed proper stance, movement and isolation using free weights. Please feel free to copy and paste my workouts and use them for yourself.

Get a very supportive sportsbra, I would get mine a size smaller than I normally wore b/c it held me together better. Try to get 4 of them, that way there are enough to have for a 4 day per week workout. I have 6. Get a sweat jacket if you can. I used to wear the sauna suits to drop Water weight and inches but it got to be too costly as I wrecked those suits every week. I use a sweater or sweat jacket and it works great. Keeps the heat in as I run and workout. Heat also allows your muscles to be less tense and more relaxed, so in other words, it will loosen up your muscles. After I run, I tend to get really cold so it keeps me warm. Just think about boxers in training. They wear sweat jackets, with their hoodies on.

Weight training is great for you, toning your muscles and tightening your skin as you lose weight, however your weight will stall a bit during weight training. You will be building muscle hence speeding up your metabolism, causing you to be hungrier, more often. That's why I eat 6 times per day. I weight train 3x's per week.

Word of advice - if you just want to tone and not bulk up then go with bigger repetitions and lower weights. If you want to bulk up and build muscle then up your weights heaviness and lower the repetition.

The more muscle you have, the more calories you burn. Muscle burns more calories than fat.

Food Choices & food Portions

Try to drink 64fl oz to 128 fl oz (1 gallon) per day. This will keep you hydrated and keep your system clean.

Stay away from sugar and flour products. I stay away from Pasta as well.

Eat tuna if you can. It's packed with Protein and very low in fat, abvout 1.5g of fat for 3oz. Albacore is the best. Salmon is high in protein and has good fats such as Omega 3's. Lean chicken or any kind of Lean meats. I eat alot of Spinich leaves. It is high in Iron, folic acid and full of nutrients, not like your iceberg lettuce. Iceberg is all water. I will also mix the Spinich greens with a bag of garden salad mix. I use fresh lime juice as dressing or I will use Asian Sesame or Mikoto dressing. I stay away from Italian, Thousand Island, French, Ranch, etc. They are very high in fat.

Try to stay within whatever your nutritionist layed out for you with regards to caloric intake. If she said to stay around 1,000 calories then darnit, you better start counting. Calorie counting is a chore but it works. If you take in too few calories, you will lose weight BUT your body will go into "starvation mode". We don't want that. Starvation mode kills your metabolism and will allow you to survive and maintain at that calorie count. However, you will ruin your metabolism and if you started to take in more calories because you are hungrier then ..uh oh. Weight gain with a slower metabolism. Don't go under the recommended amount. If you are stalling on weight loss and you are taking in 1,000 calories.... crank up your exercise. You will exert the weight off in a healthy way. If you are running marathons or biking, jogging and lifting weights in the same day then you will need to up your caloric intake to over 2k calories. You need to understand that in order to drive yourself to these extremes, you have to fuel your body.

If you are banded and are filled then you should be able to feel restriction and will know when to stop eating. However, the purpose of the band is to help remind you when to stop. You should be aware of portion size as well as be aware of how much you are eating on your own. You should pay attention to how much you are eating and stop yourself before the band does. I mean, we all know when enough is enough right? I got here b/c I had a bottomless pit I think, but I ate good foods, I just didn't know when to stop. I kept eating and eating and stopped exercising.

So review time:

• Water - Drink lots of water
  
• Food Choices - Eat good, wholesome foods with alot of nutrients and low in fat, low in carbs. Complex carbs are better for you. Complex Carbs - potatoes, pasta, grains, Beans, etc. Also may want to invest in some Protein Shakes. Isopure, Spiru-tein, Myoplex are good protein shakes to check out. Try to replace at least 1 meal a day with a shake.< br />
• Cardio - Put in 45min - 1 hour of cardio per day for 5 - 6 days per week (if you can). Weight train at will but alternate muscle groups. Never work the same muscle groups 2 days in a row. It will do more harm than help you. (If you lift weights in a muscle group, you will create small tears in your muscles. This helps to build muscles as they heal. However if you go and weight train the same muscle groups the next day you will hurt that muscle and possibly damage it due to too much work and stress on it. Give it a day or so to recooperate).
  
• Portion Control - Know when you feel satisfied or pay atten to the band. Do not try to pouch pack.
  
• Vitamins - Take a Multivitamin. I take GNC's Nature something..I forget it's a women's multivitamin. I also take Biotin for hair, skin and nails and my hair is growing back after some recent Hair loss. My skin is very clear, even glows and my nails are stronger than ever.

I hope this helps a little.

[Tricia K. 0]

EDIT - completed today:

25 laps in the pool today

- 10 freestyle

- 10 backstroke

- 5 breaststroke

Plans for tomorrow:

3-4 hours at the waterpark - tons of stairs!

[lins12 0]

I made it Telly!!

Ran 2 miles in 27 minutes. Not that great but it is a start. I am in the slowest group of the marathon trainers. PLUS I made it up at 6:45 on a Saturday so hoot hoot for me.

I love the above!!! GREAT info.

[lookingout 0]

Rock on Lins! I just cant run. I'm going to try again. I just don't have the focus for it. How did you start Telly? It seems like some people answer it like a higher power, my sister and dad both go through their running phases, but I've never gotten up the ability to start. I can go 45 on the elliptical, but can't do 2 minutes running...

[lins12 0]

Thanks lookingout!!

I read all of the posts from the "exercise Today" thread last night.

H-E-L-L-O!!! Can you say MOTIVATION!!!!!!! Telly and Tricia WOOZERS!!

So far today...

100 heal raises/toe lifts

50 bicep curls with 8 lbs on each arm

leg lifts

crunches

butt lifts

various arm exercises

[Telly 4]

Wow Lins. You said you were doing the marathon thing and that's pretty awesome. Also 27 minutes for 2 miles is not too shabby. You were doing about or above 4mph if it only took you less than 30 min to do 2 miles, you'll pick up the pace sooner than you think. Just don't stop.

Lookingout, I am not sure but I enjoy the feeling of exhileration. I hope it isn't a phase. I've been walking/jogging/running for 4 months now.