Brat's Be-careful-what-you-wish-for Workouts

[CF-OC_gal]

Ok, so work priorities took over my world for the last 2-3 weeks. I haven't worked out since May 19th, (but I have been active in my job) and I have not been doing the "do some kind of workout 6 days a week" since I hit 38 weeks.

I wished to be busy working at something I love (again) and my wish came true - even if I don't particularily care for the start-up phase. Unfortunately it is directly responsible for my tendonitis. I'm managing it, but it limits me (I'm not 25 anymore!) Meanwhile I was thinking that I was sacrificing my fitness gains over the last 9 months but to the contrary I found that I have gained some functional stamina! More than expected and moreover my metabolism is still pretty much on fire. I took a photo last week and was blown away by the first indication of upper pec development! I had given up that expectation a long time ago.

I figure the fullbody workouts are good for my goals, but even better, believe it or not, is my warm-up routine which include 5 min calesthenics. Someone here, I think maybe Ironman (correct me if I'm mis-quoting) said they do full body warmups with really light weights and skip the warmup sets - just go right to the working weights an don't do every set to failure. This apparently has worked really well for me.
I also have been doing a rotating rep scheme that changes each workout from 5-15 reps. I hate the high reps but it works!

So what do I do now? My travel time (to the gym) is so limited and client deadlines take precedence. I also have found that my cardio dilema is my fitness weakness. " If I do cardiovascular training a minimum of 20 minutes 3x per week I get too thin, but if I do less intense cardio, I get no higher heartrate stamina improvements which is what I need"

I'm going to try this:

1. To the gym 3 x per week (a 2 day split plus one fullbody W/O). I'm going to play with the volume to see how little I need to do to maintain functional strength. (Stability ball/balance training 1 week per month)

2. Cardio 3x per week using the 6 minute workout based on new research findings (see article below). It can't be any less than I get now.

3. I'll also fit in 1-3 flexibility type workouts on cardio days (yoga, stretching, abs/lower back, dance pilates etc)

4. Food is going to remain a battle. My appetite goes down the tubes when the hot weather sets in and my work is interesting. I tend to eat only until my thinking clears or my hunger stops. I know, not good, but that is my habit. Putting effort into making meals in advance will help. My weight dipped down again after I stopped regular workouts. I've hit 129lbs a few days. My survival snack food throughout the day consists of nuts, seeds and dried fruits, fruit juice and water.

It's time to "right size" my workouts and look forward to the other kind again in the fall.

Here's the article:



6-Minute Workout May Work Well

It does sound too good to be true, but a new study suggests that all it takes is six minutes a week to get a good workout.

The catch?

It has to be very intense for that six minutes.

Canadian researchers say it can prevent type 2 diabetes, and improve muscle capacity and endurance just as effectively as two hours of moderate exercise per week.

Martin Gibala is with McMaster University in Hamilton, Ontario, and is the study author.

The researchers tracked 23 moderately fit men and women, ages 25 to 35.

Their workouts were intense or moderate.

For the intense workout, participants cycled furiously on a stationary bicycle for in four 30-second bursts, with four-minute rests in between. That's two minutes of exercise.

They did that three times a week, making it a six-minute weekly workout.

Gibala says the subjects who did that experienced the same health and fitness benefits as the subjects who cycled at a moderate pace for a total of six hours a week.

As always, people should consult their doctors before starting or changing their exercise routine.

The study is in the Journal of Applied Physiology.

[maverick]

Sounds like you have a plan of attack. You stuck to your former plan for 38 weeks, you should have no problem making this one stick. You have the motivation and forethought, not to mention the experience now. I'd like to hear how that 6 minute cardio works for you. I do guerilla cardio which is only 12 minutes and its worked great for me. Good luck and keep us posted.

[MostMuscle]

I have to get my hands on that study.......trying to find it now. If anyone else has a link to the study (not the abstract), please let me know. .

[CF-OC_gal]

M_M, I've just seen the newswire clip on various news sites. Try McMaster University's website. They do a lot of this kind of research. Here is more: http://dailynews.mcmaster.ca/story.cfm?id=3000

Here is an interesting blog dicussion with the study author and some arrogant numb nuts who tried to make an issue out of the "message". (Where is Marshal McLuhan whan you need him?)

Tonight I caught a bit of a radio doc (on CBC) talking about lowfat diets and the cholesterol/heartdisease connection. They followed the research findings since the 1950's and stated that there have been no definitive research results which link dietary fat to high cholesterol or that low fat diets improve the risk indicators in people with high cholesterol readings. They also stated that total cholesterol and LDL readings from blood tests are meaningless as far as health goes. Only HDL levels matter. Researchers and health professionals have known this since 1976 but the lowfat theory was too difficult to let go of. They stated that diet has little to no affect on HDL levels. Further, there are 4 factors which have been proven to cause a positve response in HDL levels. They are:

1. Loosing excess weight.
2. More exercise
3. Moderate consumption of alcohol ( : )
4. Eating less carbs which in turn means more dietary fat ( : : )

(Sounds like my instinctive kind of lifestyle)

----------------------------------
June 7 - My 2 minute workout

Actually that's misleading. It was more like 25 minutes.

10 min warmup walk
4x 30 sec. intervals running as fast as I could.
4x 4 minute rests walking

Interval heartrates
1st - 90 to 135 bpm
2nd - 101 to 178 bpm
3rd - 101 to 150 bpm
4th - 110 to 151 bpm

[CF-OC_gal]

June 8 - 25 minutes yoga

June 9 - fullbody gym workout

5 min on rower
5 minutes calesthenics
5 min light DB work (all over)

The following for 2 sets of 8 (not to failure)

Incline DB chest press (20lb DB)
Behind neck-wide gr. pulldowns - 90 lbs
Fr. Squats - 65 lbs
Good mornings - 65 lbs
BB military press - 35 lbs
BB curls - 25 lbs (it's going to be a "skinned rabbit" look when I do these. I couldn't believe the striations in my delts - <whispers "yech!">)

5 min of stretches
20 minute dog walk

[luke.w]

Originally Posted by Brat

I figure the fullbody workouts are good for my goals, but even better, believe it or not, is my warm-up routine which include 5 min calesthenics. Someone here, I think maybe Ironman (correct me if I'm mis-quoting) said they do full body warmups with really light weights and skip the warmup sets - just go right to the working weights an don't do every set to failure. This apparently has worked really well for me.
[/color]

I like this also, even though most of my training is full body workouts anyway, I like to get warmed-up with the "quick lifts" or a variation like "powersnatch",hangclean,or snatch, overhead squat, it's a good way to learn something NEW, then I can jump right into heavier training.

[CF-OC_gal]

I agree Luke. Since I don't have size goals and record setting strength does not motivate me (it's a one time feat), I need to find some measure of improvement that "improves my quality of life" if I'm going to adopt it forever.

Instead of just going through the motions for 5 minutes to warmup, I've managed to tap into something longer lasting. After my 3 weeks away my strength is down a little and so is my overall state of mind but the little conditioning improvements are all still there! I normally do a set of 12 fast pushups, bicycle manouvers and BW squats as part of the calesthentics. That's every workout. So thats 36 reps of each per week which I wasn't consistently getting before. I'd hate to make that my sole goal in a workout but as a stepping stone to the "more fun stuff" it is effortless.

I'd love to learn the techniques for Olympic lifts, but they are banned in my gym. (You have to use the other training gym and be part of the university team I think). I don't see anyone sneaking them in either.

[CF-OC_gal]

June 13th - finally a break! The last week has been murderous with high heat and humidity (30-34 deg. C and 55% humidity!) Supposedly all considered it feels like 104 deg. F!!! To top it off my A/C wasn't working for 3 days.

So Friday I had to pull an almost all-nighter to prep for a 10 am Sat. install. I was up until 3:30 am at the workshop then back up again at 6 am Saturday. No workout and it was sinking hot.

Sat. was a long day with an install that did not go well at all and had to break ties with one of the marinas because they couldn't be trusted, and I was super tired. Didn't get to eat enough. And it was stinking hot and sweaty!

Sunday I was wasted tired, slow, still had to drag myself in for an afternoon of work. Finally got the A/C to do a decent job on the main floor of the house.

Mondays my workshop is closed so today I slept in and took catnaps all day to finally catch up on sleep. I ate and took my supps all day. I felt like I had enough energy to workout by 7pm so I did. What's up with all the people at the gym? Summer time is supposed to mean the sudents go home, don't they realize that? I am really disappointed in my gym (I'm alumni at the uni). They shut down all the new facilities for the summer that they spent 2 year building! They said that it cost too much to staff them in the summer . They did sh!t to improve the weight room, only rearranged the equipment to be crammed together more. This fall I'll be switching to the community gym I testdrove when this one was closed. It's a smaller facility but less people use it and the hours are longer even on weekends. I'll not have to pay parking and its a 10min bike ride from the house. That means my cardio warm up will be done on the way there. (can't wait!)

Upper body workout. - (2 sets per exercise 6-8 reps for most)

5 min stn bike
5 min light dumbell work

1. Bench press - 85lbs x6x6
2. Flyes - 15lb DBs x8x8
3. lateral raises - 8lb DBs x10x10 (respecting the bad elbow)
4. Bent over Rowing - 25 lb DBs x 8, 30lbs x 8
5. Precher curl cable - 40 lbs x 8 x8
6. Rope cable pushdowns - 50x8, 60x8

Scale weight this morning 128lbs Damnit lost again! Why am I the only one who loses weight when I don't exercise? It's not muscle in that short period of time. I literally have to sit on my ass all day and go without exercise for 6 months and eat mega carbs before I can start gaining.

[CF-OC_gal]

June 13 - My 2 minute workout

This is such a farce! It takes just as much time as my previous intervals.The only difference is that my quads hurt after instead of my glutes and hip flexors. This is the longest 30 seconds! I have to self talk myself to run faster through it.

9 min warmup walk
4x 30 sec. intervals running as fast as I could.
4 minute rests walking between

Interval heartrates
Warmup - 103 bpm
1st - 103 to 149 bpm
2nd - 111 to 159 bpm
3rd - 123 to 163 bpm
4th - 124 to 167 bpm
6 min cool down to 114 bpm

Funny thing as I was anticipating the 3rd interval my heart rate started to go up while I was still walking . I had to calm myself back down to a lower heartrate.

Morning weight: 128lbs (after eating breakfast no less! )

[CF-OC_gal]

GUILTY AS CHARGED!!

I haven't been posting workouts because I've been procrastinating with a client's lousy project, little by little, balancing some start-up growing pains and of course I said that work at the moment was going to take priority. (Driving to the gym takes precious time)

The good news is that it is physical enough work that I feel I'm maintaining a certain amount of conditioning. Also I love the way the softness is coming back when I look in the mirror (I'm feeling very "girly")

The bad news is that it is too easy to just stay doing this because my "body weight and strength" are of no concern.

There are a ton of personal/motivational factors I keep going over in my head (none I want to share publicly) with regards to all this. It's at the very core of life decisions and persoanl values and they are frustrating. (Kinda of like being jailed when innocent.) Nuff said.

If you want to give me support I could use a little of the following:

If you see me on a posting frenzy, tell me to "go offline and do my stuff. Comeback after you've finished work and done your workout too. "

[CF-OC_gal]

Taking a break from DF.

I still plan to follow this plan but I need to get away. I'm not getting anywhere finding the answers here as to how to reach my goals. My weight has now firmly dropped to 128lbs. I started at 138 when I came here last August. I miss my body - the one I had. I haven't found a thread by any member with a similar profile to mine with words of wisdom to share. I'm going to try and tackle this on my own where I won't be haunted by the weight loss celebrations. (I'll be pioneering once again)

Your a great community, keep on truckin!

Update June 26 - 2 more pounds gone! 126 now and a body like a teenage boy and marathoners legs. What's more I get a lot of little bruises on my legs hips and arms just from everyday living - a sign of too low bodyfat. 20-25% body fat is normal for a woman and does not pose a health risk. That at 135lbs is my goal for maintenance.

[maverick]

I understand what you mean. I don't think you should let others' progress discourage you, but I know how that can be. I wish I had the advice you needed, but for now all I can say is if you need time off from DF, you know we'll be here when you get back. Be sure to check in and let us know what you learn, perhaps you can prevent this type of feeling in someone else in the future.

A final note... you'll be missed... so don't go!

[pseudonym]

Originally Posted by Brat

Taking a break from DF.

I still plan to follow this plan but I need to get away. I'm not getting anywhere finding the answers here as to how to reach my goals. My weight has now firmly dropped to 128lbs. I started at 138 when I came here last August. I miss my body - the one I had. I haven't found a thread by any member with a similar profile to mine with words of wisedom to share. I'm going to try and tackle this on my own where I won't be haunted by the weight loss celebrations. (I'll be pioneering once again)

Your a great community, keep on truckin!

Brat, keep in contact hey, I am in exactly the same position (well not exactly, but close to). I came to my current place of residence 4 kilos heavier than I am now, I am a skinny dude trying to put on weight, so far I think I am onto a good thing but it has only been 6 weeks.

If ever you want a fellow 'skinny' shoulder to cry on PM away , keen to share triumphs, failures and tips any time you are.

There's too much weight loss/extremely big dude talk going round these days

P.S. no diss on DF.com you guys are the best I have seen.

[CF-OC_gal]

Phew - OK - I think that's enough rest.

My weights back up to maintaining at 128, I'm not so dehydrated and a little squishier around mostly the middle unfortunately, but I don't suffer the energy drops nearly as badly. Don't ask me what I did (beside drop the gym and cardio) to get back to this point. It wasn't what you want to hear although I kept a basic healthy diet to build around. I've scheduled a time my annual checkup just to make sure there is nothing new going on.

Stress stress stress that's all it was so I spent the last 2 months attacking the source of the stress (non fitness and diet related). I had to make some sobering admissions about how much I am capable of achieving at one time, but I will move beyond this. Now it's time to get back to my other priorities, namely regular balanced fitness workouts. I have been able to walk everyday and my job is still not a sitdown one.

So tonight I'm breaking back into it. I'll edit in my workout minutes later.

30 minutes yoga.

[CF-OC_gal]

guess what? It is happening again. These are supposed to be the heaviest days of my cycle and I weight 125 freaking lbs!!! This time last year I was a happy 136-138 lbs.

The good news is that my energy levels are better. I hate to use the word "demanding" when I think about my physical aspect of my work, but it is a far cry from a desk job.

I was working on a large tonneau cover last week and thought that I would not be strong enough to tension it. Wrong! I overstretched the darn thing and ended up having to make some major modifications because of it. This is functional strength at it's best.

I am not sure what I am going to do now. I hesitate to start weight training right now incase it "stimulates", my metabolism even more. Same thing with anything more vigorous than walking my dog. I also hesitate to eat more calories because I can't be at the "trough all day". I get paid to work not eat. I'm very serious when it comes to my work. I don't eat nearly the fat calories I get in the winter. I have no appetite for them.

I know some of you are wondering what the hell am I doing on DF for or complaining for. I do it because it it my journal. It's my concern and my problem to deal with. Hitting the weights hard and eating clean, the standard drill, is not the solution here.

An example of what it's like. Last week I went to get a new pair of jeans. All the girls styles were low rise so I do what I often do, tried on the men's styles (Roots brand). I wear size 29 mens or womens. The 28s fit perfectly this time while the 29s fit loose and baggy assed. I haven't experienced this since my kids were babies. Like many women with a weight goal in mind, I bought the size I want to be wearing, 29, as an incentive to "keep trying", meanwhile I feel like I'm wearing my big brothers jeans!