Gym/Exercise Thread

[bh]

Started to use a calorie counter app. Holy crap is this thing awesome! Really makes me see what I am eating and when I need to stop. We'll see if it helps with a little weight loss though. Bought a small food scale as well. I am going to go for 1.5 lbs per week. Would like to end up around 180ish lbs.

Just be careful. It's not the amount of calories you intake but where they come from. 100 calories of grass fed beef is totally different from 100 calories of donut. You will burn most of the calories from the beef just digesting it. The calories from the donut, however, need more physical work to burn off.

I have been eating a lot better. Once I eat all my good food, if I have any calories to burn I'll have a small snack. I'm trying to stick to mostly whole grains, fruits, veggies, unbreaded meats, yogurt, nuts. I've been good at sticking to good foods, but I just eat more of these things than I should.

[PghSkins]

Started the C25K running plan 6 weeks ago, went from getting winded running a minute at a time the first session to being able to run 20 min at a shot.

I have needed to get in shape for a long time, i bet i haven't run a mile since high school. Have probably not run as far as I did in the 20 minute session... ever?

[yubb]

Coffee has zero calories until you load it with creamers and stuff. I've never considered removing it from my diet.

Lately I've been very active. Weight traning, hockey, basketball, soccer. I've been able to cheat a good bit and still maintain a decent tone.

I also did Body Pump last night. It was a great contrast to my normal work outs. My legs are going to be very sore, I think, in a few hours. That's too bad, cuz basketball is tonight.

[Troy Loney]

Lap pool etiquette question. My gym pool has three lanes, all three are taken up by a single person. Someone comes in and starts waiting to get in the pool, is it up to the people in the pool to offer to share the lane, or is it the obligation of the waiter to ask the person in the pool if they will share the lane?

[JS©]

I would think it's up to the person waiting to ask if you would share the lane. Would seem like a bit of a jerk move to jump in on zero notice and start swimming, especially if the person who is already is in the lane doesn't know the second person has now started a lap.

[Troy Loney]

I have no problem sharing the lane, i obviously prefer to have the lane to myself, I just assume it's up to the person to ask if they can jump in.

[yubb]

I think it's ok to jump in and start swimming as long as you also pee in the pool.

[PensFanInDC]

sure, 1 calorie works to produce as much energy as any other calorie no matter how you get it. What is important is how your body uses those calories.

What is more beneficial to you?

100 calories of grass fed beef

or

100 calories of donut

Your body is going to use more of those calories just digesting the meat, whereas with the donut your body is going to want to store most of those calories.

How about breakfast? If it doesn't matter WHERE you get your calories from then eat whatever you want right?

Oatmeal, along with pastries, muffins, juices, and whatever "desserts" people say make a healthy breakfast choice, is a HORRIBLE breakfast choice for most people. The most important meal of the day and people recommend to start it with an insulin roller coaster? This is the reason we see people who cannot lose "those last few pounds" or who need a nap by the afternoon. The only carbs most people should get in the morning is ten licks of a broccoli tree. Opt for meat and nuts instead. It will start you to lowering your body fat percent and increasing your energy throughout the day.

I'm not saying calories are different. I am saying that COUNTING CALORIES as a gauge is dangerous. Some people can get stuck in the "I need to stay within 2200-2500 calorie range". This can lead to over or under eating and sometimes eating the wrong stuff.

[Troy Loney]

I'm not sure I'd clump oatmeal in with muffins...oatmeal is good for you.

[count2infinity]

what about the guy that ate nothing but twinkies and lost weight. I understand what you're saying, but a calorie is a calorie. I think you're talking about nutrition.

[PensFanInDC]

what about the guy that ate nothing but twinkies and lost weight. I understand what you're saying, but a calorie is a calorie. I think you're talking about nutrition.

Of course I am talking about nutrition. Isn't counting calories a part of nutrition? Counting calories is, IMO (which currently has no certification or credentials so please continue to TIFWIW) and the opinions of my trainers and nutritionists (both with various certifications, masters and sport science degrees), a terrible way to gauge a diet.

[PensFanInDC]

I'm not sure I'd clump oatmeal in with muffins...oatmeal is good for you.

That's debatable. Oatmeal is a wheat product and is an allergen. Not everyone has celiac or an overly sensitive system to gluten but gluten negatively effects everyone who eats it. I am not "gluten sensitive" but I took it out of my diet and I feel worlds better.

I will agree that it's not on the same line as a muffin though, especially if eaten in it's rawest form (i.e. no added sugar, etc.)

[count2infinity]

i never said counting calories only is a good way to diet. but a calorie is a calorie, that's all i was saying. sure you should diversify your diet and not just eat twinkies. don't focus solely on calories. all good things in moderation. I doubt there's a single person here that would say a doughnut and meat are equals. but when it comes down to it a calorie is a calorie.

[bh]

what about the guy that ate nothing but twinkies and lost weight. I understand what you're saying, but a calorie is a calorie. I think you're talking about nutrition.

What are you trying to say? That where you get calories from doesn't matter? Sure you can only squeeze so much energy out of any food, but your body does use different calories in different ways. You can eat very low calorie diets and not lose much fat. Your body can start to canabalize the muscle tissue. In losing weight I feel that what you eat is just as important as how much. You don't want to lose muscle, you want to lose fat.

[count2infinity]

what about the guy that ate nothing but twinkies and lost weight. I understand what you're saying, but a calorie is a calorie. I think you're talking about nutrition.

What are you trying to say? That where you get calories from doesn't matter? Sure you can only squeeze so much energy out of any food, but your body does use different calories in different ways. You can eat very low calorie diets and not lose much fat. Your body can start to canabalize the muscle tissue. In losing weight I feel that what you eat is just as important as how much. You don't want to lose muscle, you want to lose fat.

see above.

[bh]

Well at first you are acting like you disagree with something PFiDC said but then you actually are agreeing with him? I am confused. I didn't see where PFiDC mentioned that a calorie wasn't a calorie?

[PensFanInDC]

http://www.charlespoliquin.com/Articles ... t_Wor.aspx

http://www.charlespoliquin.com/Lifestyl ... t_Not.aspx

These are the links I wanted to post last night but I was on my phone.

[Troy Loney]

I'm not sure I'd clump oatmeal in with muffins...oatmeal is good for you.

That's debatable. Oatmeal is a wheat product and is an allergen. Not everyone has celiac or an overly sensitive system to gluten but gluten negatively effects everyone who eats it. I am not "gluten sensitive" but I took it out of my diet and I feel worlds better.

I will agree that it's not on the same line as a muffin though, especially if eaten in it's rawest form (i.e. no added sugar, etc.)

I'm not 100% familiar with the Gluten free diet, but if you say you don't have the intolerance and feel better by removing gluten i'm curious. Can you please expand on what your diet is like?

[count2infinity]

Well at first you are acting like you disagree with something PFiDC said but then you actually are agreeing with him? I am confused. I didn't see where PFiDC mentioned that a calorie wasn't a calorie?

i'm not really agreeing nor disagreeing. I was just stating a calorie is a calorie by definition. Sure nutrition is important, but calorie counting can be good for those trying to get on the right track and don't have the money to go and get professional nutritional and physical fitness advice. I think calorie counting is a good way to open your eyes to exactly how many calories sugary foods and grains really have. I know for me it definitely opened my eyes when I saw how many calories come from a tortilla shell. In my mind i figured the tortilla was just nothing, then when i saw the caloric information, I was blown away.

[bh]

Yeah, I've been going though that as well. I'm surprised how much all the little things added up equal. Also nuts and cheese. A little bit has a TON of calories.

[PensFanInDC]

Yeah, I've been going though that as well. I'm surprised how much all the little things added up equal. Also nuts and cheese. A little bit has a TON of calories.

YES! THIS is what I was talking about! It's not about sugars and candy and donuts. We ALL know how many calories are in those. A TON!

Nuts have a lot of calories too...but those calories work better FOR you in your body. This is my whole point.

[Kraftster]

Spoiler:

What about low-impact exercise like cycling? Can you do that while you recover? You can still maintain your fitness level and perhaps gain on it. Perhaps you might end up liking it better than running. I was in the same boat 5 years ago and I never looked back at running (sprinting, in my case).

yeah, that's what I'd have to explore. cycling or swimming, I guess. Its not like I wouldn't benefit from lifting during a hiatus from running, I just want to try to maintain some of the fitness level that I was getting back so I don't have to start from scratch all over again.

If you aren't already training with weights, I would highly recommend that as well (sorry for glossing over that). It's not like you have to go to the gym 5 days a week for 90 minute session. Three 30 minute sessions per week would do just fine, assuming you keep up a high intensity level and focus on compound exercises.

Cycling can be approached a lot of different ways. I don't even ride much at all in the city anymore since it's not exactly the safest bet to make. Off-road riding like rail/river trails or mtn biking can be both fun and challenging. Don't get the wrong idea about mtn biking. You don't need to slam mtn dew and break your bones to be successful. There are trails for EVERY skill level. Indoor bike training is good too. Just put on a movie or tv in front of you and have at it. Highly recommended for winter training.

If you can handle swimming, all the more power to you. I suck at it so I never give it an honest try.

Bottom line, don't get discouraged. One door has closed, but there are so many other possibilities and like I said, you might end up liking one of them better. At the very least, it will make you feel better to do something than just sitting idle.

Appreciate the tips. Yeah, I've done no weight training at all -- was basically on the couch and in the work chair for the past 8 years. With diet and exercise (running) I've dropped 30 lbs in 2012, but I've still got some more to lose (5'11 196) since I've got essentially no muscle mass other than what I've put on my legs from running. So, like I said, there's LOTS of other stuff that would be useful for me. Three 30 minute sessions per week is about perfect for my schedule. Given the foregoing, is there anything that fits the bill/is worthwhile that I could manage to do at home?

You can do everything you need at home, provided that you have the equipment. Do you have room for a set of adjustable dumbbells and or barbell? While it may require a larger initial investment, you will save money and time (emphasis added) if you can exercise at home. Let's say you had barbell and dumbbells - here's an example of a good 3x week workout. It will involve 20 minutes of strength training and 10 minutes of metabolic conditioning (essentially, cardio with weights). The metabolic conditioning (met-cons) should be done for 6-10 minutes with minimal rest and should be difficult. Similar to things you might see in Crossfit.

Monday: Romanian Dead Lift (http://www.youtube.com/watch?v=PnBREGM7pE0) [3 sets of 12], Pull ups or some variation, [3 sets to failure] Javorek Complex (http://www.youtube.com/watch?v=ZUkmSxhRddI) [6-10 minutes]

Wednesday: Overhead Press (http://www.youtube.com/watch?v=GJFjYyA40ss) [3 sets of 12], Barbell Shrug (http://www.youtube.com/watch?v=y5oQvog_fGU) [3 sets of 12], Skull Crushers (http://www.youtube.com/watch?v=d_KZxkY_0cM) [2 sets of 12], Javorek Complex (maybe add in some push ups too?)

Friday: Dumbbell Lunge (http://www.youtube.com/watch?v=D7KaRcUTQeE) [3 sets of 12 for each leg], Barbell or one-arm rows (http://www.youtube.com/watch?v=9efgcAjQe7E) [3 sets of 12], Javorek Complex

The suggestions above are just a template that you can add from if you like, but you can get in great shape simply doing the exercises listed CONSISTENTLY. Trying to work around your no impact status, so I didn't put too much thought into the met-cons. There is an infinite number of combinations you can do there. I think the Javorek Complex is good though because it has the all the tools you want in a met-con: compound exercises, hit lots of different muscle groups, flow from one exercise to another. You'll be surprised how quick it can get you tired after just a few rounds. You can play around with the number of reps you do. Maybe add in some push ups and lunges as well? See how much you can do in 8 minutes and only rest when absolutely necessary (and keep the rest intervals short to boot).

Good luck.

Thanks a lot for the tips. I'll let you know which direction I go after I see the doc.

[PensFanInDC]

I'm not sure I'd clump oatmeal in with muffins...oatmeal is good for you.

That's debatable. Oatmeal is a wheat product and is an allergen. Not everyone has celiac or an overly sensitive system to gluten but gluten negatively effects everyone who eats it. I am not "gluten sensitive" but I took it out of my diet and I feel worlds better.

I will agree that it's not on the same line as a muffin though, especially if eaten in it's rawest form (i.e. no added sugar, etc.)

I'm not 100% familiar with the Gluten free diet, but if you say you don't have the intolerance and feel better by removing gluten i'm curious. Can you please expand on what your diet is like?

Let me start by saying I went to an allergist to be tested for gluten. Nothing. Nada, zip.

Second, When I initially changed my diet I was VERY skeptical about this whole gluten free thing. I decided to test it by ONLY removing gluten from my diet. I continued to eat normally. Fruity Pebbles has no gluten in it...I ate a ton of that when I first started

After about a week I noticed how much better I felt. Even with cutting just gluten out of my diet I lost 12lbs in a week.

Currently I am on a high fat/low carb diet. To quote my trainer:

I eat a high cholesterol diet. I overtrain daily. I squat and lunge with my knees going past my toes every rep. I stand on my head. I eat a high-fat/low carb diet. I haven't run long distance in 5 years, and I eat the entire egg including the yolk usually with red meat. According to popular belief, I am actually already dead.

[count2infinity]

Yeah, I've been going though that as well. I'm surprised how much all the little things added up equal. Also nuts and cheese. A little bit has a TON of calories.

YES! THIS is what I was talking about! It's not about sugars and candy and donuts. We ALL know how many calories are in those. A TON!

Nuts have a lot of calories too...but those calories work better FOR you in your body. This is my whole point.

I think it must be a language issue (mine a scientific background, yours a fitness? background) that i'm having with this. a calorie is a calorie. I understand that where they come from is important as far as nutrition, but there aren't calories that work for you and calories that work against you. A calorie is a calorie.

[Kraftster]

When I dieted earlier this year I was definitely blown away at the calories in certain foods. Even after I stopped formally dieting, it helped me to eat less high calorie stuff. Now that I've started to exercise also and I can see what I need to do in order to burn X calories (i.e., job a mile to burn off a couple stupid pieces of candy), I am even more likely to turn away unnecessary calories.

I can't say enough about how much the smaller meals/snacks throughout the day has cut lbs for me. Partly because it helps me keep calories under control, but I believe also in part because of the metabolism boost from adding constant fuel. For a while I was doing greek yogurt (granola optional) (8:00), fruit or nuts (12 almonds or pistachios) (10:00), salad and/or veggies (12:00), fruit or nuts or hard-boiled egg (2:30), fruit or nuts (5:30), reasonable dinner portion (7:30). That usually brought me in around 1500 calories or less but gave me what I needed.