I also check by BMR today, it said 1600 calories/day. How does that work with exercise? I do over an hour of physical activity a day between bike riding and a short workout circuit at home.
BMR is how many calories you need to survive if you were in bed all day (organ functions, etc.). If you are trying to maintain weight, you can find an exercise calorie burner estimator and then add those calories to your BMR estimate to determine a rough estimate of the amount of calories you need in a day to stay the same weight.
If you want to lose weight, you can use your BMR estimate as a calorie limit and then any phsycial activity you do creates a caloric deficit.
I am at 211 right now, want to get down to 180 befor August 10th which is when we goto the beech. But i know i won't reach that, i would be happy to be at 190 by that time. I can always lose the rest when i get back.
I have been taking Whey protein shakes at night after i lift. Should that be taken after night i do cardio also??
I only took it after lifting. There probably are some benefits to taking it after cardio, but it's such a densely packed calorie that it's not very filling. Therefore, I try to avoid it when I could eat some other type of protein that'll fill me up more.
I am not using Creatine now but i did for a short time a few years ago. I got to adimt that stuff does make you look all pumped up. Once you stop it you lose it though. But was nice for that time to have that "buff" look.
I like creatine. I certainly gained weight and gained muscle. I think most of what you "lose" is water. I thought I remember reading that you're supposed to retain 20% of the mass you put on.
It absolutely killed my runs though. I probably put on 10lbs. of weight when I was taking it, maybe more. When I would run I just felt so heavy, which I was. I'm training for The Rachel Carson Trail Challenge so I'm not on it, but I plan to start back afterward.
Mrs Tif was given a Garmin Vivofit to celebrate a new product launch at her company. (One that she's been working tirelessly on, it should be said) Anyway, she gave it to me.
How..... um......... how does it work? It doesn't come with instructions. I've paired it to my phone, but the app is kinda useless. Thirty seconds after I paired the devices, it said my Vivofit was disconnected, even tho I didn't do anything to disconnect them, and I can't figure out how to reconnect.
Just venting but LA Fitness made me upgrade my membership to "Signature" in order to use the Bakery Square location near where I work. The only discernable difference between the regular and Signature clubs (well, besides the extra $15 I have to pay each month to work out at lunch) is that the Bakery Square location readily gives out towels. That's it. Bollocks.
I severely sprained my right ankle when I was in high school and I've sprained it several times over the years since then. Ever since the repeated sprains, whenever I jog/run or even walk very briskly, I get a really strong burning pain on the outside of my ankle. Any ideas on how I can stop or at least alleviate that? I want to start a 5K training program but know it's going to be miserable. I was thinking of wrapping it but don't want to make it weak (if that's even possible).
I severely sprained my right ankle when I was in high school and I've sprained it several times over the years since then. Ever since the repeated sprains, whenever I jog/run or even walk very briskly, I get a really strong burning pain on the outside of my ankle. Any ideas on how I can stop or at least alleviate that? I want to start a 5K training program but know it's going to be miserable. I was thinking of wrapping it but don't want to make it weak (if that's even possible).
it sounds like your previous injuries have already made it so that ankle requires a little extra support. I had a severe ankle sprain back in January. when I was finally able to play hockey again I used Ace bandages knit ankle brace for a little extra support: http://www.acebrand.com/wps/portal/3M/e ... 207&rt=rud" onclick="window.open(this.href);return false;
I wore it for the remainder of the season until mid-May. this past Saturday we started Summer season and I went without it thinking my ankle was strong enough finally. I was wrong and will now go back to using it, possibly long-term.
I severely sprained my right ankle when I was in high school and I've sprained it several times over the years since then. Ever since the repeated sprains, whenever I jog/run or even walk very briskly, I get a really strong burning pain on the outside of my ankle. Any ideas on how I can stop or at least alleviate that? I want to start a 5K training program but know it's going to be miserable. I was thinking of wrapping it but don't want to make it weak (if that's even possible).
it sounds like your previous injuries have already made it so that ankle requires a little extra support. I had a severe ankle sprain back in January. when I was finally able to play hockey again I used Ace bandages knit ankle brace for a little extra support: http://www.acebrand.com/wps/portal/3M/e ... 207&rt=rud" onclick="window.open(this.href);return false;
I wore it for the remainder of the season until mid-May. this past Saturday we started Summer season and I went without it thinking my ankle was strong enough finally. I was wrong and will now go back to using it, possibly long-term.
I'm going through the same thing with my right knee. Injured it about 2 years ago and was finally able to run without a brace this spring. Fast forward to this Saturday and I hyperextended my knee again. I think for the foreseeable future, I'm gonna have to brace my knee for any type of activity.
I severely sprained my right ankle when I was in high school and I've sprained it several times over the years since then. Ever since the repeated sprains, whenever I jog/run or even walk very briskly, I get a really strong burning pain on the outside of my ankle. Any ideas on how I can stop or at least alleviate that? I want to start a 5K training program but know it's going to be miserable. I was thinking of wrapping it but don't want to make it weak (if that's even possible).
it sounds like your previous injuries have already made it so that ankle requires a little extra support. I had a severe ankle sprain back in January. when I was finally able to play hockey again I used Ace bandages knit ankle brace for a little extra support: http://www.acebrand.com/wps/portal/3M/e ... 207&rt=rud" onclick="window.open(this.href);return false;
I wore it for the remainder of the season until mid-May. this past Saturday we started Summer season and I went without it thinking my ankle was strong enough finally. I was wrong and will now go back to using it, possibly long-term.
I'm going through the same thing with my right knee. Injured it about 2 years ago and was finally able to run without a brace this spring. Fast forward to this Saturday and I hyperextended my knee again. I think for the foreseeable future, I'm gonna have to brace my knee for any type of activity.
Several years ago I sprained my ankle it took a good 2 years to get over it. I could do everything I did before I sprained it but if i twisted or moved it the right way, I could definitely feel it. Now granted I'm in my 40's and don't recover like I did 20 years ago. I'd have to say definitely use the supports or tape it for the time being
Rachel Carson Trail Challenge tomorrow. Anyone else going? Hope to finish again this year, going the opposite direction, so I don't ever have to do this again. Decided to get a pair of trekking poles this time. I hear they're helpful on long hikes.
Down another 6 pounds since my last post in this thread clothes fitting so much better. That's a total of 15 pounds, still got 25 to go, ugh!!!! But slow and steady wins the race. Still doing 3 days cardio and 3 lifting days. one day off. Was eating 2000 calories a day I upped it to 2300 since I was feeling drained at times, its helped a lot. I don't watch fats or carbs just total calories in. So I can eat all the same things as long as I am at 2300 calories. At this rate I should be at or under 190 when vacation hits.
A couple classes into BJJ and I still like it. I'm terrible at it but the guys seem to be softening up a bit in terms of talking to me and being willing to teach me stuff. On the exercise side it kicks my butt every time I do it. I want to keep doing it though, it's like I enjoy doing this sort of workout because I'm learning something and doing something to advance myself. I am thinking of swimming a couple times a week at the Y to up my cardio though because man do I get gassed easily.
Downloaded a $2.99 app today, "You are your own gym". Featuring all bodyweight only exercises (of course, using common household props for many), it's based on the teachings of Mark Lauren.
Tried the first workout today (upper body). After the 36 minute workout was over, my arms were shaking so badly I could barely pour a glass of milk. Seems like a great workout so far, doing lower body tomorrow.
Picked this up off your recommendation, and got the book the app is based on as well. Wow. This is the first workout book I've read that says "Don't workout".
To clarify: The author basically says steady-state cardio training is almost entirely useless, and the extra caloric burn from 45 minutes of cardio is pretty much wiped out by drinking 12 ounces of Gatorade afterward. Cardio is only good for task-specific training, refining muscle efficiency.
This is a revelation, and just the ammo I needed to eschew cardio forever.
Some of the exercises are sort of hard to visualize, so I downloaded the supplemental video pack, as well.
Downloaded a $2.99 app today, "You are your own gym". Featuring all bodyweight only exercises (of course, using common household props for many), it's based on the teachings of Mark Lauren.
Tried the first workout today (upper body). After the 36 minute workout was over, my arms were shaking so badly I could barely pour a glass of milk. Seems like a great workout so far, doing lower body tomorrow.
Picked this up off your recommendation, and got the book the app is based on as well. Wow. This is the first workout book I've read that says "Don't workout".
To clarify: The author basically says steady-state cardio training is almost entirely useless, and the extra caloric burn from 45 minutes of cardio is pretty much wiped out by drinking 12 ounces of Gatorade afterward. Cardio is only good for task-specific training, refining muscle efficiency.
This is a revelation, and just the ammo I needed to eschew cardio forever. :lol:
Some of the exercises are sort of hard to visualize, so I downloaded the supplemental video pack, as well.
I dloaded it as well because of this post. Great stuff. Scientifically sound. Easy to follow. Down 7 lbs.
Had planned on running a 5k that goes past my office tomorrow, but was told by my doc no running for at least a week.
Probably the last time I'll ever hear that from a doctor.
So I listened to the doc and didn't run all week. Went out this morning for a small run. Back still doesn't feel right. Not sure if it's because of the accident, lack of running, possibly both, or if there's something else going on. Spent the majority of the time going between walking and running, mostly walking.
