Here we go.........Weightloss Thread Part III

[robin]

GL, thanks for asking about my neck.  Luckily, it seems completely better.  I took two days completely off from the gym/any activity, and resumed a normal schedule this week, just babying my neck in yoga.

I'm excited about this thread becoming active again, because so many of you are so knowledgeable and committed!

I have a question for DJ and the rest of you fitness-knowledgeable folks.  What is/how do you figure out the best combination of cardio, resistance training, and "other" (for me, yoga, pilates, climbing)? 

I think that I'm not being systematic enough to get maximum benefit from my workouts, and I also think that I may not be getting enough cardio. 

I've been doing:
* yoga three times a week,
* climbing for 60-90 minutes or more (which includes lots of rests and some belaying) two or three times a week,
*swimming (breaststroke) once a week for 30-40 min.,
*a spin class about once every other week,
* walk briskly 20-30 minutes about three times a week
* 20 minutes elliptical plus about 30 minutes weights and abs about 3X/week. 
Depending on my schedule, I sometimes do a pilates class once a week, instead of or in addition to one of the yoga classes.

The yoga and the climbing are very fun for me, so that's a priority.  The yoga is vinyasa flow, which is pretty fast moving, and for at least two of the three classes, I am definitely getting some cardio benefit as well as working on strength, flexibility, balance, and inner peace  . Climbing is definitely anaerobic, since it's short, intense bursts of activity with long rests, but it builds strength, balance, and flexibility (and slowly breaks down my fear of heights... ).  Plus, it's fun, except when I'm terrified <G>. 

Sorry for the long post, but what do you think?  More cardio?  What is an optimal ration for a person working out 6X/week for about 10-12 hours total?  My fitness goals are 1) to have fun (read: to maintain my sanity) 2) to increase long-term health 3) to look slender and fit for my age (read: to look hot in my Sevens <VBG>). 

I can't run or do high-impact cardio classes because of my knees, but the spin class seems to be pretty effective for me.  Maybe I should try to do at least one spin class a week?  Would that be enough additional cardio to make any difference?  I've gradually built back up to 20 minutes 3X/week on the elliptical after a foot/ankle injury in the spring; I hope to be back up to 30 minutes 3X/week soon.

[Mrs Mitchell]

Wow Robin, you deserve to see results - you're doing a lot! I got tired out reading that. I'm really impressed.

I'm doing ok, with a total loss of 10lb so far and a fair bit of walking done, much of it carrying a 5kg weight to stop her from crying in her stroller! Plus, she wails whenever I try to sit down to eat. I think DJ is behind all this - did you tell my baby how to get me thin again??

DJ I laughed out loud about your pants and the extra room. Such a familiar little scenario!

GL, how's the jogging stroller? Do I need one?

Sorry to hear you were sick Annue. Hope you're ok now.

Looks like we're getting some momentum going again here. It will be worth it!

[annie1]

Hey Jen - If Amelia doesn't really like the stroller for walks, have you ever though of some sort of wrap or pouch or something to save your arms?  I have a friend who has something like this:

http://www.babyhawk.com/


I guess there's a ton of different kinds out there.  Looks pretty convenient. 

[GracefulLion]

Robin, wow! What a schedule.Sounds like a blast, and a very well rounded one.  I know that for me, lifting weights can be even more key than cardio, and when I am really dedicated to yoga, that is surprisingly effective.  Will be very interested to read what DJ says.

Jen, I only got my jogging stroller, to be very honest, because I had store credits to use and needed a double stroller, and it was the only one they had. If you love to run or have really tough terrain to walk through, go for it, but if you are my just walking, a regular stroller or baby carrier like the one Annie posted or a baby bjorn (I will find a link later) is money better spent.  I am sorry Amelia,doesn't tolerate the stroller well. My first was that way too and it was so frustrating.                                                                                       

[Mrs Mitchell]

Actually, I do have a carrier sling and it's great. For DH to use. I'm quite disappointed but it isn't comfortable for me at all. I had a spinal fracture a couple of years ago and it hurts to wear. Ah well. She's quite happy in the carseat.

I had visitors this weekend and had to cook. I ate only a small helping of bitter chocolate and  raspberry torte.  Not going to be a great week for weightloss. Try, try again..

[webmistress]

My gosh Robin, when do you eat? I ran at 10:30. Good run even in oppressive heat. I should have gone sooner but I was pretty fast today. They are changing my gym around. It will be very nice but I'm getting a workout just trying to find the new equipment. 

[Diamondluvr]

Well I only got in yard and house work this weekend!  Mowed both yards, weeded both yards and moved and unpacked boxes at the new house-It was nasty humid, dew point in the 80's and so was the temp-so eewwy gooey!  No regular workouts.   I need to start getting back in the groove with those, hopefully soon.  Our equipment in all over the place and most of it disassembled, so will have to throw a workout DVD in I guess.

[Mikla]

Uh . . . when you say that's "all" you did you make me look like a slob.  Where do you get the energy?

   Mikla

[diamondjunkie]

Hey Robin,

Before I launch into war and peace  , can I just ask you to expand for me on your weight training: what exactly are you doing and on which days?  Do you train your whole body each day or do you split your body 3 ways over the week?  What kind of weights are you lifting?

I'll check in later and give you my 2cents.  It sounds like you are doing pretty darn well but I am certain we can tweak it for you.

[GracefulLion]

Jen, a spinal fracture?!  Ouch! Does it affect you in general, or just in some situations?

I jogged half of usual walking loop yesterday, which felt like a great accomplishment, as I have not run outside in years.  My back and knees sometimes rebel when I do that, so I am hoping that won't happen this time.  Two more weeks until the baby can come to the gym with me, and then I can get back into yoga and pilates!

[Mrs Mitchell]

GL, It hurts sometimes, when I least expect it. A nerve gets trapped, like sciatica. It's annoying but not too limiting if I'm careful. I fell off my horse - the fracture was the least of it, I was a real mess! It took me a few weeks to get back on my feet and think normally (head injury!) by which time DH had SOLD MY HORSE!!! We'd only been married a few weeks but it was nearly the end.

I wish I had the energy to jog, I know it would make me feel better. I'm impressed that you're managing that. I booked waterbabies swim classes for Amelia, so that will force me back into swimming again. It isn't the whole answer, but it's a start!

Jen

[robin]

GL, I strongly suspect that you will feel much better when you're able to do yoga again!  Last week, one of my yoga instructors mentioned that one benefit of yoga seems to be that negative stuff just doesn't bother her as much.  I realized that I'm the same way-- that I'm able to accept what life throws at me with much more equanimity if I can get an hour on the mat.  Are you the same?  What kind of yoga does your gym offer?  We do mostly vinyasa flow, three levels of classes (which is nice).

Jen, I'm glad you'll be able to swim soon.  Likewise, I think it'll be good for you to do something for you!

DJ, to answer your question about my weightlifting protocol... right now, I'm having a tendinitis flareup in my elbow, so I'm babying my upper half for the next week or so.  But NORMALLY, I do every other workout day upper body and every other lower body (and sometimes abs).  This means that every two weeks, I'd do upper body three times and lower body three times.

When I do upper body, I do mostly dumbbells for biceps, triceps, upper back, and shoulders.  When I started climbing, though, I realized that I wasn't doing enough chest work, so a couple of the guys at the gym recommended lat pulldowns on the Nautlilus.  I've been doing those quite religiously for a couple of weeks.  After my elbow is better, I intend to add another dumbbell exercise for forearm strength, again, for climbing.  I think that if I get all the surrounding muscles stronger, I'm less likely to have these soft-tissue flareups.

For lower body, I'm limited because of my knee situation, but I'm doing as my PT advised-- hamstring curls, using the cable column with an ankle strap, and I'm also doing calf raises. (I'm a little concerned about making my calves too big for my tall boots in the fall, but I need the functional strength for climbing).

When I do abs, I'm really just doing crunches-- usually about 200, 100 straight forward and 50 to each side.

I'd appreciate any advice!  We have most equipment at my gym, so probably if you have specific advice for using a big ball or a bosu or something, I can do it.  I am limited because of my knees-- I can't do any leg presses or squats or any kind of quadriceps exercise that involves bending and straightening, basically.

[diamondjunkie]

Hey Robin,

Firstly let me apologize for not getting back to you sooner.  I've been WAY busy here at home lately and I knew I needed to take some quality time to respond to you.  Finally, I am in a position where I can sit down for the next hour or so and do that.

Okay, first things first, I think it's time to change things up.  I am a great believer of training each body part just once a week and then allowing a week's rest for the muscle to recover and grow UNLESS you have a specific weakness or we're talking abs.  Also, consider splitting your upperbody into two workouts: chest/back and biceps/triceps/shoulders.  Abs can be trained 2-3 times a week and I will get into that in a little bit.  Abs are one of my favorite body parts to train so I can really help you out there.

What I think may be happening, is that you are not lifting heavy enough.  Don't worry, women don't tend to bulk up naturally - we don't have enough testosterone.  I'd like to see you up the weight you are lifting and decreases the repetitions.  Lift the weight until you can no longer lift it with correct form.  You should be aiming for 6-8 reps before you can no longer lift it properly.  3 sets.  If you are already doing this, it may be time to shift a couple of exercises to drop sets.  Let me know where you're at.

Also, consider incorporating some weight bearing exercises.  The lat pulldowns are great for your back (and will help with climbing) but they are notorious difficult to perform correctly.  You have to really focus on your back doing the pulling.  I'd love to see you incorporate push ups (either regular or from your knees - let me know if regular push-ups are a piece of cake for you), tricep dips (not until your elbow is better) and pull-ups on the weight assisted machine (switch your grip - underhand, overhand, wide overhand).

I'm leery to advise anything for your legs - your PT knows better than me.  I will say that you do not need to worry about increasing your calf muscles.  I have read many times that it's basically impossible to build them.  You can shape them and define them but adding significant bulk to them is supposed to be outside the scope of the musculatory system.  Add to that the fact that women have so little natural testosterone and you have nothing to worry about!

Abs?  Oh yeah!  Bring it on!  Forget all those plain crunches Honey!  Time to step it up!  You need to make sure you are also training your lower back otherwise you will end up with a core strength deficiency that will leave you vulnerable to injury.  Okay, go ahead and do some plain crunches to kind of warm it up but no more than 50 total.  Move onto the Roman Chair machine.  (Google for correct use and form.)  If you are not used to this exercise, bend your knees and slowly bring your knees as close to your chest as you can (once you get better, you can raise your legs straight out).  Do 3 sets of 10.

Then move onto V-ups.  You will need to do these straight and then if you reach out and hold the rear of the bench, you can also bring your knees up to either side of your torso by twisting at the hip.  To make this harder, place a weighted medicine ball between your feet.

http://www.trainwith...Abdominal_V-Ups.html

Then try pendulums with a stability ball too.

http://www.trainwith..._Stability_Ball.html

The best exercise that I do requires a partner but O M G is it effective.  Hook your legs into a decline bench.  Have your partner stand near your feet with a weighted medicine ball.  As you go back, have your partner throw the ball for you to catch.  The goal is to catch the ball when your back is just a couple of inches from the bench.  Perform a sit up with the ball and throw it back to your partner.  Once you get good at catching the ball straight, have your partner throw it out to your sides so you need to twist and reach for it.  Go until you just can't go anymore (probably won't be long  ) - 3 sets.  You might want to put some Motrin next to your bed that night..........

If there's anything I'm missing or anything else you think I need to know, just shout.  I can also try to get a video of that last ab exercise if you would like although it will have to be at the weekend.

[diamondjunkie]

And for those of you who think I've probably given this all up (again!) - nope!!  I'm currently 11lbs down and feeling mighty good.  The snowboarding is going very, very well - at least, my instructor tells me I'm very good considering I've only had 2 official lessons.  It really feels good to learn something new.  Plus it's something I can enjoy with my kids and I actually look like a cool parent rather than a dork!

How is everyone else doing?  Jen, are you back in the pool yet?  GL, are you back in the gym yet?  I have one more week of the kids being off school and then I can spend as much time as I want working out.  I really can't wait for that!

[robin]

Wow!  DJ!  Thanks!  What great information, and that site with the videos is awesome!

Since my gym has many young members (university students), I often see them using the newer equipment (that sorta makes me sound like an old fogey, doesn't it??  ).  I actually have a stability ball and one of those little inflatable stability disks at home.  But I really didn't know how best to use them.  I will ask at the gym about the Roman Chair.

I don't have a workout partner now, but hopefully when one of my friends returns from her summer in Europe, I will at least occasionally.  I have seen folks doing the medicine ball sit-up thing, and the people doing it always look frighteningly fit  .

Yes, I have been lifting much lighter than you recommend, as well as more frequently.  I've been doing three sets of 12 reps for each exercise that I do.  If I drop to 6 or 8 reps, I should be able to lift substantially heavier.

I can do a few regular pushups-- since I do vinyasa flow yoga, I do lots of chaturangas, which are yoga pushups (with elbows at sides).  I've never done those tricep dips.

I REALLY appreciate your time!  Yay!  The timing is actually perfect, DJ, as my gym is closed for maintenance for four days (it opens again on Wednesday).  So while I'm waiting, I can formulate a plan!

[diamondjunkie]

You're very welcome, Robin!  I did miss saying one very important thing - make sure you stretch thoroughly after every weight workout.  This is very important for everyone but doubly so for you if you are serious about the climbing.  We need to get you strong but also keep you limber.  Also, DO NOT stretch BEFORE lifting weights - it will decrease how much you can lift.  It's a common mistake but it will interfere with your progress.  Stretch only AFTER lifting.

As for the push-ups, I'd like to see you get up on a morning, hit the floor and do as many as you can.  You will be amazed how quickly you improve.  Try it tomorrow and then every day for the next week.  I'd love to hear how you increased your reps.

Also, tricep dips can be done at home too.  Check out this video but beware: when you bend your knees like this guys does, it's easy to let your legs do the work.  I straighten my legs out and rest on the heel edge of my shoes - then it's all arms!  Make sure you keep your arms straight. Your elbows should point straight up to the ceiling - don't allow them to bow out to the sides.

http://www.trainwith..._20_Tricep_Dips.html

[Mikla]

And for those of you who think I've probably given this all up (again!) - nope!!  I'm currently 11lbs down and feeling mighty good.  The snowboarding is going very, very well - at least, my instructor tells me I'm very good considering I've only had 2 official lessons.  It really feels good to learn something new.  Plus it's something I can enjoy with my kids and I actually look like a cool parent rather than a dork!

How is everyone else doing?  Jen, are you back in the pool yet?  GL, are you back in the gym yet?  I have one more week of the kids being off school and then I can spend as much time as I want working out.  I really can't wait for that!

Wow, DJ!  11 pounds down - that's great!  How did you do it?

Congratulations!

Mikla

[GracefulLion]

Great to have you back on here DJ!  Congrats on the weightloss!  Snowboarding really sounds like a lot of fun!  Would you consider it harder or easier than skiing, or about the same?

I am down about another 6 lbs, so ideally I have about 14 to go.  I have not been in the gym.  My baby will be old enough as of Friday, but then my oldest is out on vacation for a week, so hopefully the week after I will head in.  I realy want to hit yoga first, then pilates, then start some cardio and weights.

My favorite thing has been logging onto a website called The Daily Plate.  It calculates how many calories you need per day to be at the weight you want (and I added 300 more for breastfeeding).  Then you plug in whatever food you have eaten or are thinking of eating and it tracks your tally for the day.  It is much better than others like this I tried, because it has a huge database of brands and restaurants.  I consider myself fairly knowledgable about healthy eating, but I had no idea how many calories were on some items in the healthy or lite sections of the menus at places I go to regularly! 

[diamondjunkie]

Thanks Mikla!  For me it was about removing all the junk.  If you had seen what I used to eat, you would have wondered how I wasn't struck down with scurvy!     I went cold turkey and removed all of it.  I'm slowly switching as much stuff to organic as I can now.  And I drink at least 2 liters of water per day.

GL, I'm in a similar position: my kids have been off school which puts the gym out of reach.  We all went snowboarding today and that works out well.  The kids get a lesson and then spend an hour sledding while I get my lesson.  I worked my butt off today and feel that I am making some real progress.  I told my instructor (who leaves for Amsterdam in a couple of weeks - wwwwaaaaaaaaaaaahhhhhh!) that I want a lesson with him every day next week as I want to graduate to the regular slope.  He said it's very possible for me to do that.  So I'll be kicking my own butt next week once the kids are in school!  When my slope pass runs out August 31, I'm going to start heading back to the gym depending on how expensive a slope pass is........

I have to share this with you and I realize most of you probably couldn't care less but I just bought my own snowboard!  I cannot freakin' wait to get it!  I asked my instructor for some input so I know I've done okay.  Anyway, here it is!

[diamondjunkie]

Oh, and I'm gonna check out that website GL - it sounds cool!  Thanks for the tip.   

[Diamondluvr]

DJ-glad to hear your having fun boarding, I'm sure you'll love having your own equipment!  Did you go with step in bindings?

[diamondjunkie]

Yeah I did!  Really excited about it all!

[robin]

That's really cool, DJ!  I know nothing about snowboards, but that one is really pretty!

Similarly, I went on a shopping spree at REI weekend before last, and bought my own climbing shoes, harness, and chalk bag.  (Oh, and a cuuute Prana climbing outfit... when DH said, "Um, do you think that's a little sexy to wear to the gym?", I knew I looked goood  .)  Having my own equipment, particularly my own shoes, has made a BIG difference in my confidence and performance.  I hope that having your own board will have the same effect on you, DJ!

Only 10 pushups today, DJ....

[diamondjunkie]

Good for you Robin!  I hope you are right - I think you are.  I know I am going to feel great with all my own gear.

And because I just can't help myself (giddy with anticipation!), here are my bindings, my boots and my new jacket.......yes, blue s my favorite color!

[diamondjunkie]

Oh, Robin?  Knock out 12 tomorrow, okay?  Honestly, you will surprise yourself.