hello all again,
am back to the US and back to the exercising as well. i lost 23 pounds since the beginning of the year, it would be nice to some 15-20 off. what helped most was elimination of carbs in my diet - no sugar, no bread, pasta, potatoes, rice... it's mostly lean meat and veggies and it does wonders! and am back to jogging daily and hopping around to my videos. i dropped the weights as my BF started to call me Terminator and my mother grumbled loudly. I will do them clandestinely, perhaps with some moderation - as my rotator cuff on the left shoulder still keeps bothering me.
(Hiama, HAPPY HAPPY JOY JOY for your birthday, although extremely late)
Dags-thanks for the happy happy joy joy and well done on the exercising and losing weight
Dag, as I've said before, if you have a bf who complains about muscles, you need a new bf. Muscular women do wonders for me.
cjhsa,
yep I'm with you on that one
It took me three weeks of vacation to gain 5 pounds and four weeks of diet and exercise to get rid of it. What a summer!
cjhsa,
Thats nothing I can put on 7 pounds in a week over Christmas and it takes me 5 years to get it off !!!
If you put on 7 pounds it should take no longer then a month to lose and that is if you are a endomorph.
or young safecracker....keep that in mind.
I used a simple formula based on the human body not on me lol I'm a ectomorph so I lose fat too quick, 1.5 lbs a week is good to aim for if you are a endo. If you are a ecto it's more like 2.5 lbs a week. your actually at your strongest point in life in your mid to late 30's (most ppl)
Interesting....post some links to clarify, if you have them. We have friends on both sides, those who lose too quickly, and those who lose too slow.
http://www.bodybuilding.com/fun/becker3.htm I don't like this site because it is full of crap on some things but this test is good.
http://www.webefit.com/articles/article_10_body_type.html
you can also be a combo of 2 of the 3 types like me really I'm actually a ecto/meso but my main body type is ecto and that's why I bust my ass in the gym to stay big.
http://www.pbs.org/stealingtime/living/strength.htm is also a good read
If you want to get technical on protein
http://www.fortifiediron.com/view.php?id=46 by yours truely
Hiama--
Contemplate the humble turtle--no problems Holding a Dominion. Have you considered a spiritual rucksack?
I just want all you ppl that are doing long cardio sessions to know it is not the most effective way to lose weight, do HIIT cardio less time and more effective because of EPOC.
Safecracker,
huh ?
Not too good on code breaking can you explain the acronyms for us simple folk please ?
Noddy,
Thank you
HIIT means High-Intensity Interval Training EPOC means excess postexercise oxygen consumption if you guys need these explained just ask.
Can you post some sessions -I'll try anything once safecracker
warning you may think your going to die after this you will be exausted and dont do it more then 3 times a week as it will be catabolic if you do.
Each time the workout adds a minute, you add a 30 second jog & a 30 second sprint to the last work out, as in Table 2.
table 1
Week 1
Work out 1, One 4 minute cycle as shown in Table 2. Work out 2, same. Work out 3, One 5 minute cycle, add 30 second jog, 30 second sprint.
Week 2
Wo 1, 5 minutes. Wo 2, 5 minutes. Wo 3, 6 minutes.
Week 3
Wo 1, 7m. Wo 2, 7m. Wo 3, 8m.
Week 4
Wo 1, 8m. Wo 2, 8m. Wo 3, 9m.
Week 5
Wo 1, 10m. Wo 2, 10m. Wo 3, 11m.
Week 6
Wo 1, 11m. Wo 2, 12m. Wo 3, 12m.
Week 7
Wo 1, 13m. Wo 2, 13m. Wo 3, 14m.
Week 8
Wo 1, 14m. Wo 2, 15m. Wo3, 15m.
Table 2
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds
this is only for ppl who have a decent basic fitness health and a decent running health.
you also have to go ALL OUT on this plan don't baby yourself.
I have a few lower intensity plans if needed and can make some for the bike if you want.
Thanks Safecracker,
I'll lose a little more weight and then try the intervals as I'll probably tear something. I used to run a lot up to the age of 30 or so then got back into it again at 40, intervals always brought me to a higher level, managed 36 mins for 6 miles at 40 years old, not too bad. 50+ is a whole new ball game, I get injured much more easily especially on the treadmill-trying to be too competitive.
I also checked out your other links on protein etc so thanks again.
