Lipo 6, exercises/weights, fatloss, etc
-
Muscled do not "know" weight, they only understand load. So exercising with a light weight extremely slowly will work the muscle and it alsoo has the added benefit of placing the joints under less stress. Try counting to 3 seconds for each controlled ontraction, and on the negative count a similar amount for each rep. Even 1.5 k will place load on the muscle and work it. Do a minimum of 4 sets.. and work close to failure in terms of reps.
-
Work & study deadlines meant I had to forfeit this mornings work-out, but I must admit I didn't mind the rest as the muscles down the back of my arms are sore-as.Back into it tomorrow morning though, will have to remember to warn my son's mate whose sleeping over not to freak if he ventures out in the we small hours while I'm huffing and puffing on the treadmill.<br />
<br />
Had to walk up a steep flight of steps yesterday and was quite pleased that I wasn't as out of breath as I have been.<br />
<br />
Am unable to say no to Cadbury's chocolate tho so am trying to make do with a 'taste' rather than half the block...but it's really, really hard to say no.<br />
<br />
Will apply the advice Riptide re the controlled contractions and 4 sets min. I reckon 4 will see me on the brink of failure no worries ! -
I found jogging uphill was an awesome workout, I hated it at first but it didn't take long to get into it and now its the best part of my run.Walking up stairs would be just as good I suspect,if you look at the pushplay site they do recommend you have rest days.
-
I reckon with my weight and general lack of fitness jogging isn't such a great option right now, maybe down the track abit when my fitness levels advanced abit and the joints don't have to put up with such a heavy load. There's also the discomfort I mentioned in an earlier thread re the breasts, guys are so lucky in that department.......well, as far as the wobbly bits and exercise go that is.<br />
<br />
I checked out the push-play site thanks Jegga and saw that the advice there is to have a regular rest day which is fine by me.I felt refreshed this morning having had a break yesterday and chose to do the entire 30 min walk this morning at the high rate rather than taper off every 8-10 mins then increase the speed again. I was able to maintain the pace well, worked up a good sweat but wasn't that buggered at the end which was a really good feeling. <br />
<br />
I also concentrated on the controlled contractions with the weights, was able to do 40 rep's each arm 3 kilo weights (normal curl...not sure of the lingo...?) x 4. At 40 I was struggling to complete the movement so I gather thats whats termed close to 'failure'? As for the side lifts I was struggling to reach 20 reps each time. And the exercise where you hold the weight behind your head then lower it down then lift it back up...?....once again I was pushing it to keep that a controlled movement at about the 17 rep mark so had to really dig in to get to the 20.<br />
<br />
Anyone got any alternatives to sit up's ? I can only do about 4 and I feel like puking, it's always been this way even when I was a kid.<br />
<br />
I see prop Cyril is back in action...........how about a comp to see who can lose 15 kilo's first ? -
Sorry I wasn't suggesting you jog, the father of one of the guys at work lays data cables for a living and most of the buildings he works in are multi story.Instead of taking the lift he's been using the stairs whenever he can and he's managed to lose a fair bit of weight[no idea exactly how much but he needed a bunch of new clothes] he also reckons making his own lunch has helped too, laying off the pies etc.
-
Am feeling abit flat after last nights AB loss to Aus and now have read about the America's Cup result plus have a crappy hormone headache (this menopause stuff is shitty)so am not feeling greatly motivated to tackle the walk and the weights. Plus couldn't resist and jumped on the scales this morning and it looks like I've only lost 1kg in 6 days, I had hoped for at least 2kg the first week of dedicated exercise after so long sedentary. :tickedoff: <br />
<br />
Just read that and realised I've got to pullmy head in,stop whinging.<br />
<br />
And (through gritted teeth) I'm sure I'll be feeling much better after the workout ......and have been reading NTA's posts about headwinds and his weight training regime and that's inspired me to get off my arse and get on with it. Thanks NTA. -
1 kg is good weight loss, you are only supposed to lose 1kg a week anyway (health reasons).<br />
<br />
Also worth pointing out that you will losing fat AND gaining muscle - which wieghs more than fat.<br />
<br />
Monitoring your progress with scales can be soul destroying, get the tape measure out instead. -
Alrighty, thanks Kirwan.
-
Used a heavier weight on Monday's workout on the standard forearm curl thingy ???. Not sure how much heavier exactly as the numbers have rubbed off but it feels alot more than 3k so probably not 5kg, could be 10kg. That was ok, got to 20 before started to struggle so only made it to 26 before I couldn't go any further. Did that for 2 reps ( couldn't cope with 4) then reverted back to the 3kg for the other exercises (whimp <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/rolleyes.gif' class='bbc_emoticon' alt=':lol:' />) Went back to the 3kg's for all of yesterdays workout and am having a rest day this morning.<br />
<br />
The walking is going steady, am now doing 35 minutes and have cranked the treadmill up for 30 mins straight the past two days. The couple minutes either side I use as a warm up.<br />
<br />
Have found the Sylvester Stallone book at a bookshop not far away, they have it on hold for me so hope to get over to pick it up today or tomorrow. -
Missed 2 days of exercise this week and we had 2 lots of takeaways plus cake and a latte at a local cafe so wasn't surprised to see no loss on the scales this morning, but at least have not put that kilo back on. Have noticed though that my pants are feeling looser around my hips which is promising. <br />
<br />
Friday did the treadmill only and then included the weights with the treadmill again in the last 2 days. Plus have added a couple of exercises from Sly's book. I really like the crunches he describes that are done balancing on a medicine ball, they arn't too full on but I can feel that I'm using muscles that are not usually in use. Will have to buy a bigger ball though to get the full benefit.<br />
<br />
Regardless of the focus on the weight loss goal I'm enjoying the feeling of being able to stride out on the treadmill at a cracking pace for longer periods. -
2 kilos down.........13 left to lose :happy: <br />
<br />
Where's that Cyril ? I'm beginning to think he's a figment of BartMans imagination :nta<br />
<br />
And on a side note.........is there a special prize or accolades <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> or .........perhaps slurs <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':lol:' /> that are awarded to the ferner who posts the most replies to themselves ? -
Yeah, his excuse for not gyming tonight - he was 'in the bath', I think a gentle dig or ten in his thread in order. mind you, it was hard to drag yourself out of the house and to the gym with the weather so shitty tongiht!! <br />
<br />
As for the most replies to yourself, I think I am the most insane there, or nearly!! -
I don't think I'd want to trade a lovely hot bath for a freezing night at the gym either (but I would expect others to <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':lol:' />) <br />
Will post the odd remnder to your mate that there is a comp waiting and ready for him..........or anybody else out there wanting to race me to minus 15 k's. -
I'm still here......managed to put a kilo back on due to succumbing to bad food choices Thursday and Friday at work ........ :idiot2:....and snacking on nuts and dried apricots over the weekend which was a healthy alternative to chips but high fat content. <br />
<br />
But am still slogging away on the treadmill and doing the weights every 2nd day. The kilos are soooooooooo hard to lose and whip right back on so quickly. BUGGER !!!<br />
<br />
Workmate asked me today if I was still on the fitness regime as it must be working 'cos I look like I've lost weight. That was great to hear. :happy:<br />
<br />
Where's that Cyril ? I woke up last night calling his name.......is he Bart Mans evil alter-ego ? -
Virtually ditto this past week the same as the last post. Holding my own with the weight, no major losses this past couple of weeks but not putting any on. Definitely lost cm's around the hips and belly as clothes are feeling alot looser.The weekends are the killers.<br />
<br />
Have noticed the carb cravings have all but disappeared, I used to be hooked on Corn Thins big time but since starting to snack on the nuts & seeds and easing up on bread as well havent really felt the urge for carbs of late. Keeping an eye on the carbs, sugars and fats overall it seems that reducing the fats is now the biggest challenge..............limiting chocolate and fried food intake ..............a work in progress.