From: Straitera
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Date: 21-May-15 |
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Had to lay off for the past 19 months. that sucks. I'll post more tonight when I get home regarding my exercise plan if you folks care to join in? If not, no problem & we'll cull it. Frustrating being weak & fat at 230# up from 190#. We'll see? Good luck, b
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From: George D. Stout
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Date: 21-May-15 |
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Darn Buddy, I thought I was up there at 215. Back to 190 right now and still working down. My exercise is mostly mowing my large yard, and taking mountain walks on the nearby gamelands. Usually only two to three miles, but on the mountain that makes it probably twice that. At least that's my story. 8^). I'll be pullin for you my friend.
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From: Bob W.
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Date: 21-May-15 |
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Any excercise is good. Just do it and you will feel better physically and mentally. Bob W.
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From: paul craig
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Date: 21-May-15 |
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Only weight-loss exercise I've ever found to be successful for me is pushing back from the table early. I'm not too good at it, though.
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From: Joey Ward
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Date: 21-May-15 |
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The plan is easy. The execution is where most fail.
;-)
Good luck
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From: 1/2miledrag
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Date: 21-May-15 |
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Straitera-
I was injecting my goofy humor into your thread, hope no offense taken. I exercise a lot too and I am eager to see your plan. Thanks,
Dan
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From: George D. Stout
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Date: 21-May-15 |
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True that Runner. In 1988 I rode over 4000 miles on my bicycle, that was when I was 42. I still ride but not more than about 20 miles at a time, and mostly on the Rails to Trails venues.
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From: EJK
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Date: 21-May-15 |
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Don't feel bad, I weigh 255, and should be (want to be) 180!
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From: Panzer
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Date: 21-May-15 |
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I am 5'9 and weigh 215# but I am in a 36in waiste. After my divorce depression and eating picked up until I decided that I had enough and wasn't going out like this. I started lifting weights again 5 months ago and I am now a gym rat. It has really helped me get my life back on track at 44 years old. Semper Fi
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From: Straitera
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Date: 21-May-15 |
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OK folks, let's see where this takes us?
In my case I was physically sidelined 19 months ago. Hearing aids for both ears along with constant tinnitus are partial reasons for my laziness. But, I know as you it is laziness. Point; excuses are just that.
My weight went from comfortable 190# w/34" waist to actually 240# about a month ago & size 40 waist. The waist is larger but 40" pants are the largest I own. The only difference between then & now is daily exercise of some sort period! Before my daily exercise plus stump hogging in the woods kept me in fair shape. So today I got tired of looking at that fat lazy sloth looking back at me in the mirror!
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From: Straitera
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Date: 21-May-15 |
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Not for me to tell you how to exercise but I will if you want. What I'd like to see are success fitness regimens implemented to peak your physical performance in whatever capacity. Initially, it WILL take a commitment! half the battle folks! After, whatever dedication you choose to employ can be your secret; butm aim for the stars especially you old useless farts!! Damn I get tired of hearing you guys wheezing through the elk woods!
Good to see bunch of you guys already interested. Be sure to help others when you can by posting your results (good or bad).
George, you old reprobate, you beat me to the punch junior! Great stuff there & definitely the secret to your health. Hope you can shoot & hunt forever! Let these guys know how much better you may feel. Kind of an encouragement maybe?
I just finished working out for the day & I'll post that exercise w/pix below. Feel free to offer pics, techniques, diets, etc to help your fellow bowsmirchers get along to better health.
BTW, I hope this to be a positive thread with plenty of good results. Others will join as soon as they see it may be worthwhile. So let's make it worthwhile! I'll stay as long as it stays beneficial. But, I've committed to daily workouts either way. Post away men! Good luck, b
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From: RymanCat
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Date: 21-May-15 |
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I'd like to trade bodies George with you guys? I'll even throw in all my bows and some boot also to get where I should be. Darn accidents, insulin and the likes been praying on it and hoping but not coming together yet or I saw the door and looked the other way s much pain. A lot of other repairs getting done first but its all on the mend. Just slow go at 62 but looking ahead to get her done some how.LOL
Missing out on a lot you younger guys need to get healthy somehow who isn't because if your not healthy when you get older it could be a real drag like having an anchor as you drift along.LOL
Oh well one day at a time. Will be interesting to see how this program works out for you fellers.
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From: Straitera
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Date: 21-May-15 |
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That's it Glenn.., one day at a time. He's also dead nuts correct about waking up when you're old with a bus tied to your butt!
Think George remembers me from years back? Hope so. He'll be first to tell you can't do it sitting on your fat lazy butt watching Oprah! I gained 40# on Oprah's diet!
This is it yall! This is what I want to hear. Let's roll!
Glenn, I'm also praying man & believer. Lord, bless my friend Glenn this day that each successive day will be his best. Lead him as your example to us all & heal him in your most powerful name by your will & authority Lord Jesus! Amen
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From: MagnumHuntingAdvent
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Date: 21-May-15 |
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I am the LAST person to tell you how to be tiny, I am a 300# Gorilla and Have been most of my Life , Wasn't "Fat" until I broke my neck and back,then Muscle "Exchanged" places and I lost a step or so , but I retained My Strength for the most part, I am strong as heck still ,just lost the desire to pound my chest and show off (being 40 does that ) do I still shoot over 120# daily yes but anything more than 2 rounds and I cannot get out of bed the following day ... so I do my 2 rounds and eat my hot meal of the day and nap
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From: Straitera
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Date: 21-May-15 |
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Use my recumbent bike from which I lift the dumbbell weights in sets while peddling. The photo shows sets of 10# & 25#. Two minutes of warm-up biking put me into the weight sets with 15 reps each of the 10#, then rest a short while, then 10 reps of the 25#, then rest awhile & back to the 10 again. Completed 4 sets of the 10# & 3 sets of the 25# while riding the bike. Today's exercise totaled 13 minutes. First day back.., don't overdo it.
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From: Straitera
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Date: 21-May-15 |
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Like to keep a daily log of my training to watch my progress. Before the exercise I weighed in on my fatboy scales at 230#. Same scales had me at 240# just weeks ago. Hardest part is getting over the hurdle to decide to exercise.
Good job Den! 120# bow would split my britches! But, shooting & moving (as in stumping) will definitely work some muscle groups.
Hope the rest of you good folks looking in on the thread don't croak from a fat attack! Tell us what you know, or don't.
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From: charley
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Date: 21-May-15 |
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I tried lifting, while riding a recumbent, I thought it was a pretty good idea. It's a good start,but it has two limits. One: you won't get far without sprint intervals.-they SUCK! but you gotta work your way into them. Two: if you want to build a little muscle you can't lift big enough while riding.
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From: Skeets
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Date: 21-May-15 |
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Straitera, good for you. You have taken the first step and just got started instead of saying are going to do it someday. I don't know what you are eating. We had a large number of people in a group I was associated with lose inches off their waste by eating every three hours and focusing on proteins. They were never starving themselves and they lost inches and dropped in pants sizes and women dropped dress size. Skeet
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From: Rich Battistoni
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Date: 22-May-15 |
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One thing to remember,anyone or anybody can tell you of all kinds of ways to lose weight and to get exercise but only you can make the decision to do it.
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From: rick allison
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Date: 22-May-15 |
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I'm closing in on 63...I was an athlete all my life. Played football thru highschool, hockey to 46, caught fast pitch softball to 40...also played tennis and golf. I refereed hockey thru USA Hockey for 25 years, and coached for 34.
On top of that, I've been hunting and woods stomping since I was a youngun. For many years, one season was followed by another...having an understanding wife was a definate plus. Also, I've been in welding my entire adult life.
Needless to say, this has taken a toll on the bod. Both knees are shot...had the left replaced last january. Both shoulders are kinda fubared, with my left having a torn off the bone upper bicep tendon. The joke at work is, I hurt from the hair down.
In a self fullfilled prophesy, the ravages of time made many forms of exercise difficult to impossible...which led to apathy and the catch 22 balooning wieght gain.
Finally, after being diagnosed pre-diabetic with high blood pressure, I woke up to the fact that I was killing myself...this 4 years ago. I have since lost 100 pounds...and still banging away.
Other than my job, which is very physical, many exercises are still difficult due to injuries. The knees make biking impossible, and weight training is difficult. No excuses, just what it is. Walking is good though, and I'm on my feet all day. I got back into golf 4 years ago and have regained flexibility I thought was but a memory...also shooting from high 70's to mid 80's...which is pretty darn good!!!
I don't smoke...never have...and no drinking for over 20 years. I've changed my diet to whole foods only, well mixed between protein, fast and slow carbs, and proper servings...THAT was the tough one...lol. Drink lots of water, abstain from sugar and artificial sweeteners...and I KEEP ACTIVE AND MOVING.
As far as archery, I shot 65 to 70lb Widows for years, but got out for about 8. My son got me back in a couple years ago and I recently recieved a 52lb Whippen Stick Phoenix...can't handle the big bows anymore. That was my best move to date...have shot hundreds of arrows since, upper body strength is improving, and I'm just having fun.
I'll keep an eye on this thread and look for any suggestions...good luck to all of us...lol.
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From: Straitera
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Date: 22-May-15 |
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RA, great story bud. You get it entirely. Most here know the dedication to shuck 20-30# & maybe 40# but not 100#. Thanks. BTW, anyone w/miracle grow cartilage & joint products that work can chime in anytime. Our day in the sun is coming back pdq w/modern science discoveries.
Come on in EJK. Gotta start somewhere. Might as well be with friends.
Glad to add descriptions & medical data later if we get that far. Just suppose too many SB'ers herein are out of shape & need some encouragement to get started again?
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From: Straitera
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Date: 22-May-15 |
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Finished day 2 in 20 minutes total on bike peddling while doing 4 sets of 12 reps each military press w/25# & 18#. Added 2 eight pound weights to the 10# & lifted these together as a one weight (18# total each hand).
The idea is to use the muscle group in order to break it down & rebuild w/new brighter muscle. I feel it today & had to rest on my fourth set at the count of 8. Completed this set of 12 after about 30 seconds rest holding both weights above my shoulders. As I am writing this summary, it is difficult to raise my arms over my head. What a good feeling!
Weighed after at 236#. Could just as easily be scale distortion. I'll take notice at the 10# mark.
JFTR, I only plan to post a weight loss of 20# max unless we get the thread really rolling with interest.
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From: Fisher
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Date: 22-May-15 |
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I will join in this push for better health and fitness.
Way back in the day, i was a home gym rat. I watched food intake and worked out hard - it showed. My health was great and I was as strong as an ox. I understand the commitment.
Ever since i broke my back, exercise has been nearly impossible. Pain and a lack of energy has been very costly to me in all aspects of life. I have had a downward spiral to lousy health. Also, in our very small house we dont have room to set up gym equipment. I need to exchange fat for muscle. I have done it before and need to do it again.
A local hospital opened a fitness center to focus on fitness and health, not the health club scene. I went there for a tour. In addition to the other great machines, they have 3 fitness machines that I could use to strengthen my back. The rest of the facility looks fantastic too. As soon as my doc approves me, I will be able to join.
Best wishes and good luck to all for improved health.
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From: rick allison
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Date: 22-May-15 |
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Fisher...my basement looks like Golds Gym...my son played hockey into college and trained hard starting his freshman year of high school. Now, for me, my doc (a good one too), said the weight lifting days are OVER. So I've swapped out free weights for bands...easier on these old bones.
Straitera...when I was monitering & training my aforementioned hockey lad an orthopedic surgeon friend said to NOT allow him to do the military press...he said it's a back killer. He said to replace it with the inclined bench press...easier on the lumbar...just passin' that along.
Just finished shooting 161 arrows (yeah, I actually kept track...lol)...gonna head to the range and hit a large bucket, 'n walk 9 holes. Gotta stay fresh though...grand son's gonna stay with us tonight. That boy wears my @$$ out!!!
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From: 1/2miledrag
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Date: 22-May-15 |
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This is where I spend 90 minutes four times a week. Also walk 3 to 5 miles each day, plus working around the house, in the yard, etc. After being a competitive athlete well into my thirties (threw javelin in college and beyond), several knee surgeries, my motto now is "anything is better than nothing." I applaud all those who work out, watch their diet, and try to lead a healthier life! Good luck!!
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From: jjs
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Date: 22-May-15 |
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Just remember if you are moving slow you are still faster than one on the couch.
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From: GF
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Date: 22-May-15 |
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I've got a lot of respect for you guys who have lost a large amount of weight... I see how many people need to do it, and I see how very few actually succeed. If it were easy...
You guys are gonna laugh, but I think the heaviest I've ever been was about a buck-forty, and basically, I'm right back where I was 25 years ago, having fought my way up from 118 as a college freshman to graduate at a BURLY 133... ROFL. It took me 4 Years at 12,000 calories a day and about 12 hours a week in the weight room just to gain my "freshman 15"...
But I do get the whole side-lined thing; on top of working a desk job, I dislocated my left shoulder back on Presidents' day, and my "normal" degree of archery-induced lop-sidedness has gone way out of control... Not sure I'd call 'em "guns" - derringers, maybe? - but right now "Smith" is taping out at about 10% bigger bore than "Wesson"... I haven't measured 'em in 25+ years, but when I noticed the difference in the mirror, I just had to know how bad it was. And it's mostly my fault for not doing my two-or-three rounds of work with the therabands every day. If I were as serious about losing weight as I have been about this rehab, I'd be gaining.... Daily.
Good news is that now I'm PO'd enough to do something about it, and better yet, my job is moving into new offices which are up on the ninth floor. I have NO intention of using the elevators, if I can help it...
ANYthing you DO.... HELPS.
EVERYthing you DON'T DO....
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From: rick allison
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Date: 22-May-15 |
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GF...I have a buddy from high school (45 years ago!!!) Who can out-eat any 3 people around...AND HASNT GAINED AN OUNCE!!! I hate him...lol.
I gain 5 pounds just looking at a pizza.
You skinny guys don't know how lucky you are.
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From: Skeets
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Date: 22-May-15 |
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This is cool. A lot of you guys are staying in shape or at least trying to stay in shape. Do any of you remember Fred Kasch? He and I were at the Compton shoot one time and he said, "look at these guys". (a lot were carrying large bellies) "Archery is a sedentary sport. You need do work out out do something to really stay in shape." I think Fred died when he was 91, but he went hunting in Africa when he was 89 or 90. Sometimes I would call his house during hunting season. He was never home. always out hunting.. Skeet
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From: Skeets
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Date: 22-May-15 |
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Rick Allison, I just got home from playing pick-up hockey. I usually play 2 pick-up games and one league game per week. I use a Bowflex 3 times a week. I am 62 years old. About diet. I still believe in the theory that your body does not store protein. It stores sugars and starches in the form of fat. Your body needs protein every 3 hours. If you do not eat some form of protein every 3 hours your body will get it's protein from your muscle mass. Then your body will go into "starvation" mode and store the next meal. If the next meal is potato chips or a doughnut, it will store more as fat. I do what I mentioned above, I eat breakfast. then at 9:30 I eat yogurt or a Nutralite protein bar. Regular lunch at 11 or 12. Then more protein at 3, Then regular dinner at about 6. I was 155 lbs in college. I've been 170 to 175 for 30 years now. Skeet
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From: rick allison
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Date: 23-May-15 |
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Skeets...good on ya mate for still lacin' em up!!! Wish I could, but the doc said nope...not with that titanium knee.
Your diet is spot on. I'm real close...I'm up at 4:00 to 5:00AM depending on our work hours. I eat breakfast within 1/2 hour...if time is an issue I'll just grab a hard boiled egg, or whole grain toast with peanut butter. At morning break I eat yogurt, and grab something every 2 to 3 hours...handfull of almonds, few carrot sticks, what have you. Lunch may be a turkey wrap with jalapeƱo peppers, spinach leaves, and mustard...with an orange or grapes. A banana mid afternoon...an apple on the drive home...and supper consisting of balanced protein and carbs.
I do TRY to stay away from pre-packaged snacks, and eat whole foods. Cliff bars aren't bad, and there's usually a couple in my hunting pack and golf bag.
As you said, sugar's a killer and I avoid it. Keep skating friend...keep yer stick on the ice, 'n pick up the back side wing, eh?
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From: Straitera
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Date: 23-May-15 |
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Much obliged Skeets!
Much to tell especially newcomers. Need to hear from more of you guys especially anyone new no matter where you start or level.
BMR-basic metabolic rate will remain relatively constant throughout your entire life until/unless you train it otherwise. That is, your body will burn calories at an efficient rate enough to keep you in the running physically.
Someone earlier related feast/famine of our predecessors which means their reliance on food & plenty with each kill diminishing daily until the next kill. This trained our ancestors to develop metabolic tricks to remain alive proportionately. Bottom line, if you do not exercise you'll train your metabolism to become more efficient which will decrease your metabolic/caloric consumption. Just makes it harder to lose weight at any such time you care to choose to get back into regular physical exertion. That is, you have taught your body to retain fat to keep you alive in times of famine. Not such a good thing especially with Big Macs on every corner. Cool info huh?
If you don't know please ask. Someone here WILL know & help. Please post your workout results especially your comments good/bad & progressive weight charts. You CAN do this! You CAN & WILL help others! Thanks again.
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From: Straitera
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Date: 23-May-15 |
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Latic acid is a byproduct of exercise remaining in the muscle until you finally overcome it with rebuilt musclem rest, &/or removing what you can by stretching it out. I didn't! Muscles hurt today. The fat gut got me motivated again however! That's a real bad place to be fat too folks! Heart trouble & all kinds of nasty results.
BTW, I'm exercising for strength & endurance & not big muscles. Core training is THE answer IMHO but old guys like me have every excuse not to. Maybe later?
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From: Straitera
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Date: 23-May-15 |
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Day 3. Tough one that almost wasn't! My arms hurt so bad I could hardly move them. If not for DMSO I may not have made it? Wasn't sure I'd get the 25# up?
Biked 26 minutes while curling 10#, 18#, & 25# dumbbells 3 sets each at 15, 12, & 12 reps respectively. Always like to finish fast peddling the bike at least 2 minutes or more. Sweat is good.
Worked some soreness out of the arms. Better, my knees are not hurting anymore...today anyway! Great!
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From: GF
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Date: 23-May-15 |
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One thing you guys oughtta know....
If you develop an efficient Touring stroke in a sea kayak, you will NEVER have to do sit-ups or any other form of "core workout" again.
Hmmmm.... Should I force myself to do 1000 crunches, or paddle a mile out to a good fishing spot for a mental health break?
Decisions, decisions, decisions......
BTW, Rick- I gotta start eating like you do!
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From: Wild Bill
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Date: 23-May-15 |
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I've heard it said that, "Abs are made in the kitchen, not the gym."
Some years back I had to stop running because of sore knees. I switched to cycling and x-skiing via NordicTrack.
Like Rick, I eat peanut butter on toast for breakfast. Not the Jiffy hydrogenated stuff, natural peanut butter. The kind that separates with the oil coming to the top, if you don't use it often. Peanut, corn and olive oil are monounsaturated fats, and they absorb cholesterol from your intestines, to be then discharged with your waste, rather than the cholesterol being absorbed by you.
I also eat yogurt almost daily. There was science behind the advertising of yogurt as the food choice of 80yr old Cossacks with 100yr old mothers.
A daily aspirin, preferably enteric coated, is a big help in fighting inflammation/soreness.
You will find it harder to avoid salt, rather than fats, in your diet.
Stay hydrated!
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From: rick allison
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Date: 23-May-15 |
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This is a great thread...this'll be a little long so either humor me or skip by :^)
When I got serious about shedding the fat...still got work to do...I bought the "Food Lover's Fat Loss System". The last few posts echo the principles...spot on. I won't go into detail...no need to thank me :^)...suffice it to say it taught me about REAL nutrition combined with exercise, cardio and strength, metabolism boosting, hydration, sleep requirements, attitude, and how to read an ingredient label...on and on. I'd recommend it to anyone really struggling...it works!!! I showed it to my doc...approved.
I got a PM yesterday asking about which bands I use to replace free weights...and as I'm rather accustomed to do, I got a little off track and carried away.
I explained my son's off ice hockey training from high school freshman, through juniors, and college. I trained him for 4 years, subsequently my base ment looks like Golds Gym...lol.
We strarted the summer following that freshman year...where he played varsity at 5'6" & 130 pounds. 2nd leading scorer, but got knocked around a bit.
All free weights, with various racks. He lifted REAL light for 2 weeks to establish safe techniques and proper breathing and methodology.
After that, he "maxed out" accross the board...about 20+/- different lifts...both upper and lower body.
Using that baseline, he would do 3 sets of ten reps for each lift, with 1 minute between sets...he may get 10, 8, and 6 reps at the outset.
We would alternate between upper and lower body to allow some rest. Once he got to the point whereby he hit all 3 sets at 10 reps, we'd adjust the weight to 80%...next to 90%...then, re-max out and start anew. The results and progress were astounding.
That was for muscle strength training, and it's important to note it's for development of "skill position" athletic muscle makeup...NOT bulky muscle.
He did this on monday and friday. On Wednesday, he lifted for muscle endurance. This varies in content and technique, though there are similarities.
For endurance, he'd work at 70% max, doing 3 sets, working to exaustion...again with 1 minute rest between sets. As an example, he might hit 22, 16, and 8 reps.
We charted ALL his results so he could see his progress, which, again, was terrific. As a side note...I let him set up his "weight room"; he had 2 posters...1 of the Stanley Cup, and the other of Chris Chelios...his favorite player. I also let him workout to music of his choice...ya gotta take the good with the bad...lol.
So, this was lifting 3 days a week with recovery time between...that's necessary to rest muscle fiber...you literally tear fiber working, and added strength results from the "healing" time.
On "off" days, Tuesday and Thursday, he did plyometrics; skating board, stairs, 2 leg explosions on hills, etc.
Another side note I'd recommend is to start with cardio to prepare the body to reap the rewards of strength training.
One thing I did not do was endurance train his legs with weights...too hard on young knees...he'd do that on a skating board to the stop watch; 3 sets til the legs were jelly. I verified that with the University of Wisconsin's hockey strength and conditioning coach...and he concurred.
As mentioned earlier...lactic acid is built up in muscle fiber, so all my players do a slow "cool down" skate either on ice or the board to work that out.
After that 1st summer, he added 20 pounds of muscle, and additional speed and explosiveness...not to mention added confidence and an edge, a bit of a chip on his shoulder...lol.
In juniors he played at 6% body fat, and was ripped. He played up to 5'9" and 175 pounds, but did NOT get pushed around.
Now...this is an example of extreme training for an elite athlete, and just a small aspect at that. Obviously, most of us are WAAAY past that stage, but there are some helpful ideas.
One more tidbit; when I spoke with that UW coach, he told me if an athlete training at that intensity were to go completely idle...in one month he'd be back at square one...the ultimate use it or lose it...and just sick!!!
Perhaps that explains how we got this way :^)
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From: Straitera
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Date: 23-May-15 |
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True. Learn something new everyday.
When I last studied physiology, lactic acid was blamed for soreness & muscle fatigue. The link below explains otherwise.
This is also my point of the thread.., that newer & better science & medicine has made it available for us older folks to enjoy exercise & the benefits thereof. Good stuff! Would be nice to have necessary supporting links to any new & improved methodology.
Forgot to post the weight after today's exercise. 230# up from 226# yesterday. Maybe the scale again?
http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=0CCYQFjAB&url=http%3A%2F%2Fwww.webmd.com%2Ffitness-exercise%2Fguide%2Fexercise-and-lactic-acidosis&ei=IftgVZnWM8XooASev4D4CQ&usg=AFQjCNFT_3qGyjLK7WV9gSJFxq1SbSxwsQ&sig2=uLFt_VV-yQ64cCxMmmZSjQ
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From: Bob W.
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Date: 23-May-15 |
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It's easy to get pissed off at yourself and lose a ton of weight and start an excercise program. For some the hard part is the lifetime commitment it takes to keep at it. Good luck fellas, i've been at it my whole adult life and its the only thing i know. Still run 3 miles 5 days a week do situps pushups, and pullups. Luckily at 51 I have never gone under the knife my knees and shoulders feel good like they always have. I guess the physical fitness program i learned in the Marine Corps at 18 has served me well all these years. Bob W.
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From: rick allison
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Date: 23-May-15 |
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Straitera...whenever I started anew with an aggressive workout centered weight loss program, I always gained a few pounds before the scale started to go down.
Muscle is more dense than fat...when you replace the former for the latter, a gain is to be expected at first.
It wasn't until 4 years ago I finally really learned about nutrition in correlation with exercise. Old dog...new trick?!?
Oddly enough, when I spoke with my doctor back then he kept saying I needed additional exercise....I said, you know what I do for a living?
He said yes, and understood the physicality of my job...we work up to 60+ hours a week most winters. But, he said my body was accustomed to that load, and I needed to exercise beyond that set point...man, that sucks!!! Lol
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