Gym is Open (Thursday 11/1)

OK, let's shake it!  No excuses! What will you do to move your body today? Kix

15 mins elliptical 30 mins upper body weight training 15 mins elliptical stuck in a rut and I can't seem to get out... LOL

I dunno, Karen, I'm kind of a rut person myself, especially when it comes to eating.  I can eat the same thing every meal for a week before I get sick of it! Keep that rut going! Kix

Today is definitely a 2-a-day for me!  Yesterday's Halloween potluck and Halloween candy showed up on the scale this morning.  Must work to get rid of that!  So I'll hit the gym to lift weights for upper and lower body at lunch, then go back for 40-50 minutes of cardio after work.  I want to get that scale back down to 194-195 by next Monday!!!! Good luck to everyone finding the time, energy and motivation to move today! Kellie

Well, I've already eaten one of those bags of Trader Joe's raw cashews (bad Kix!  ), so I wasn't surprised to see the scale up a pound this morning. We had zero trick-or-treaters last night.  I guess we just aren't welcoming enough, although I didn't even hear kids laughing and walking up and down the street. How much weight are you currently lifting when you do your weight workout?  Are they free weights or machines? Kix

Trader Joe's cashews are mighty tasty, but they definitely show up on the scale!  But as an occasional treat, it's worth it!  Sorry you didn't have any trick or treaters.  We don't get a lot - maybe 40-50 kids.  But there were some real cuties this year, especially the purple princess.  Next year, I'll try to remember to take some pictures and send them to you!  Then you can live vicariously through my Halloween activities :-) Regarding my weight routine, I use the machines at my gym.  They are made by Cybex, but I think the machines are pretty much the same regardless of who makes them.  Here's my current routine: Chest press (hands in neutral position)- 2 sets of 12 @ 50# Chest press (hands in barbell position)- 2 sets of 12 @ 37.5# Chest fly - 2 sets of 12 @ 25# Lat pull down - 2 sets of 12 @ 75# Row pull back - 2 sets of 12 @ 87.5# Shoulder press - 2 sets of 12 @ 50# Deltoid lift - 2 sets of 12 @ 25# Arm extensions (triceps) - 2 sets of 15 @ 30# Arm curls (biceps) - 2 sets of 12 at 30# Ab machine - 3 sets of 20 @ 50# Back machine - 2 sets of 20 @ 87.5# Leg press - 3 sets of 20 # 140# Calf press - 3 sets of 20 @ 120# Hamstring curl - 2 sets of 20 @ 74# Hip abduction - 2 sets of 20 @ 87.5# Hip adduction - 2 sets of 20 @ 130# I warm up for about 5 minutes on a stationary bike before I do my lifting routine -gets my blood flowing and warms up my muscles.  When I lift, I do one set, pause for about 30 seconds, then do my second set.  I try to move on to the next machine pretty quickly so I'm only taking a 30-45 second break between sets.  The length of your break/pause between sets is determined by what you're trying to do with your lifting.  I don't remember exactly how this works - I'd have to ask one of the fitness trainers at my gym.  But that was the right pause for my goals (improve muscle tone and build some muscle mass).  I think it also helps make my weight lifting session a sort of interval training session as well because my heart rate goes up while I'm lifting, then drops during the pause.  Finally, I exhale while I'm actually lifting or exerting, then inhale on the release.  I switch up my routine every 8-12 weeks; otherwise my body gets accustomed to the same thing and I'm not getting as much benefit.  I'll change up the number of reps I'm doing, or lift different weights for each set (e.g., do one set of 15 reps @ 30#, one set of 12 reps @ 35#, one set of 9 reps @ 40#).  Or sometimes I'll do super-slow sets (maybe a 10 count instead of a 4 count).  I will also sometimes use free weights for upper body stuff, and my gym has a cable machine that can be adjusted to work almost any muscle group!  I tinker around with that when I'm getting bored wiht my routine.  I'm will to try pretty much anything to keep working my muscles in slighhty different ways...   How much weight you want to lift is determined by your goals.  Here's some info from this website (->http://www.building-muscle101.com/weight-lifting-routines.html) that may help you figure out how much you should be lifting based on your personal goals.  There's a lot more information if you click on the link - I just didn't want to paste the entire article here - it's too long...

How much repetitions should I do?

 

 

Deciding on a repetition range to use in your weight lifting routine will depend on your goals. Do you want to build explosive strength, power, and muscle mass? Perhaps you want to train for speed, strength and a well defined body? Or perhaps you need stamina, and endurance. These points will help you in deciding what repetition range is best for you and your weight lifting routine:

 

 

 

3 to 5 repetitions

 

 

•Intensity levels are high •Advanced strength training •Build muscle mass, explosive strength, power, and speed

 

8 to 12 repetitions

 

 

•Intensity levels are moderate to high •Intermediate to advanced strength training •Build speed, strength, and muscle mass

 

15 to 26 repetitions

 

 

•Intensity levels are moderate to light •Beginners to strength training or advanced for competitive athletes •Build stamina and endurance, and moderate muscle mass

 

26 to 45 repetitions

 

 

•Intensity levels are light •Beginners to strength training or advanced for competitive athletes •Build endurance and minimum muscle mass

 

 

To build strength and definition, repetitions should be in the lower range. To build strength and muscle mass, your repetition range should be between 8 and 12. The heavier you lift, the more strength and mass you will gain.

 

But remember...

 

 

A word of extreme caution. The heavier you lift, the more stress you put on your body. Lifting heavier weights increases the chances of injury. Therefore, the heavier you lift, the more advanced you should be.

 

 

Heavy weight lifting requires the proper form, style and inner body awareness. These attributes will not come overnight and should be practised in your beginning stages. Do not be tempted to show off as this will lead to injuries.  [end of article from website] Okay, probably far more information than you really wanted, but I do go on sometimes....  Hope at least some of this is helpful! Kellie

Before work, I walked for 20 minutes this morning, it was chilly!  I also tried some squats in my office, just to be weird.  They weren't nearly as hard as they used to be, so I did 20.  We'll see how my legs feel later. 

Yesterday after I rode the bike I felt very energized, so I will probably try to do that again when I get home from work.  I also ate my first salad last night (a little early, since I was supposed to wait till 3 months, but that's a week away  and I've been ready to murder for a salad).  It was super yummy and I am having another one for dinner tonight. 

Dunny, not being a fan of salad, I didn't mind it when my WLS counselor recommended not eating salads until six months out.  I have been eating salads off and on since then, and every once in a while, they really do hit the spot.  Yum, yum! My knees are so bad that if I did the down portion of a squat, I'd be stuck there until someone brought an oilcan and a crowbar!  Keep doing those squats, they are really good for your legs. I think I'm going to give the bike another try.  I'm pretty sure I'd enjoy it if only my knees would bend. Good job on the exercise, and was anyone filming your office squats for YouTube?  Kix

Hey Kix,  Today was groove and move day for me I pushed myself on the elliptical and was able to do 4.58 miles in 65 min I am so proud of myself.  So since i did 65  min on the elliptical I only stayed on the bike to cool off and did 8 more min. As I was walking out the door a thought came to my mind, you know it dosent really matter to me that i havent reach my goal yet the fact that I am able to move is more than I can ask for. If it takes me another 2 to 3 year to get to my goal of losing 255 pounds then it just takes me that long, I didn't gain it overnight. So I have decied to stop looking at others and how fast they pass me or how much more they are able to lose than me. I will reach my goal and it is in my view I am taking it one pound at a time.  Have a great day Sophia aka Lorraine

Sophia (I'll get used to it eventually, please be patient!  ): Anyone who can do 65 minutes on an elliptical machine is my hero!  I think you should pat yourself on the back hard enough to possibly dislocate a shoulder.   I like your attitude, and I need to adopt it myself.  I also need to resolve to quit looking at my thighs, which is where all the remaining fat is congregating. Kix