The Get in Shape, Eat Healthy, Better, Etc... 2010 Thread!!! :) :) :) :)

2009 was a very productive year for me. I lost about 30 pounds, but more importantly, I built some good habits and have remained pretty consistent with them. My goal for 2010 is to get to my maintenance weight. I'm not exactly clear what this is just yet, but it will entail me losing another 40-50 pounds.

There are some great posts in this thread so far, and I will comment on some at a later time. Suffice it for now to say that I agree with the "intensity is required" and "find what works for you" posts.

Today I had to go to the doctor - starting 2010 with a weight and blood work baseline - so I could not make it to the gym. I attend a workout "class" led by a certified trainer on Monday, Wednesday and Friday mornings. I also endeavor to hit the elliptical on Tues/Thurs when at all possible.

One last note: One of my favorite things about the 2009 thread was the links that were posted. I love reading reliable information about diet and exercise approaches, as it allows me to incorporate different pieces into my routine. It also helps to confirm or dispel parts of my current routine.

I think Rush said it best when they said "Anything can happen!".

I am trying to keep up with running more this year. I'm 6' 145 lbs, so I don't need to lose any weight, but I'd like to keep myself from gaining anything. My goal is to run the NYC (Or Philly) Marathon in November, so we'll see how that goes.

I just got Nike Free 5.0 shoes, so I need to get used to them (very minimal padding), and I've run 3 out of 5 days this year, so I'm happy with that.

Well, towards the beginning of December, some friends and family were out in the garage drinking and whatnot. There were a set of scales, so we all jumped on for the "weighing competition". I was the heaviest; that didn't shock me at all. What did was that I was at 300-305 pounds. Apparently those scales are "correct", compared to scales at a hospital. After a couple of hours, I went back home and weighed myself on some rather broken scales.....read between 280-290 (couldn't get above 290). The next day, a few of the same friends came over to my place, with the same weight difference results- around a 10-15 pound drop with my crap scales.

What caused it? My weight was 280 this summer. In fall, I was drinking 12 packs every weekend, along with pizza/burgers. My weekly intake was rather good, besides a lot of coke.

What did I do? I changed from regular coke to diet. I stopped eating pizzas, burgers, and other fat stuff on the weekend. I changed to light beer! :D

Basically, I'm still with this new eating habit. It may not be the healthiest though. For most days now, I eat three big meals, and two smaller ones. Two of the meals are TWO turkey or ham sandwiches, with lettuce, fat free miracle whip (bash me all you want), 1/2 slice of regular cheese for each sandwich....and some mustard or a tad of honey mustard (because I do still have a sweet tooth). If I use thicker ham slices, that are usually packaged in salt juice, I rinse and dry it off to reduce sodium content. I think it makes them taste better. The last meal is usually something that fills in for something that I lacked on. The two filler snacks are usually 4 tangerines or a couple oranges....however lately, I cut this down to two tangerines or just an orange. Never liked bananas (don't laugh)...apples could break the orange chain, but I never ate them thus far. As far as light beer goes, I generally drink 8 a weekend, instead of 12, but there are exceptions.

As far as exercise, I tried hopping on the treadmill that is only rated for 250 pounds, and it shut down....on a normal incline. I put it on max incline, and tried doing High Intensity Training for around 5-7 minutes (for me, warm up 1 min, walk 1.5 min, run 45, walk 1.5, run 45, walk 1, run 30, walk 30, stop)...if I tried doing 10 minutes, I would feel like shit after- had to LAY down because I got dizzy. I'm definitely not healthy.

Since around the 10th of Dec, I only hopped on the treadmill maybe 6 times. The last time I went on it was around the 22nd of Dec. I figured that I was actually not ready for it...it was wearing me out too quickly.

By the time I quit the treadmill, I was actually thinking that I was losing some belly fat (which most of it is- I'm only 20)....either that or I was delusional. Weighed myself and I was at 275-285. Cool. Not really that excited, and I was really craving a fat fu*k pizza. On the 23rd, I got it. Never ate another one since, and I don't plan on it.

Which leads into this...ever since I stopped eating all that crap, I actually like healthier food better now. If I feel like I need something sweet or good, I have a can of Coke Zero or Diet Pepsi, or even a coffee (which I only put around a couple tbsp's of milk in it- no sugar....it ruins it for me).

At the first of my weight loss plan, I was downing the diet coke as much as regular coke....around a liter or two a day (1/2 or a whole big bottle daily). I got sick. Migraines. Scared me at first, because I thought I was going to have a stroke or heart attack, until I read up on aspartame over-dosage. It causes that. I cut down on the coke and more on water. Even right now, I drink a couple cans a day, max.

Over Christmas, I gave most of my chocolate away, but I ate enough to build a few pounds back on- almost bringing me back to my original weight! New years weekend didn't help me much either.

I weighed myself today, and I'm between 270-280 (around 290), after I ate two sandwiches and a couple cups of coffee. I guess I likely lost 10-15 pounds this month. I am starting to fit into my XL shirts that I wore from spring/summer, and I might have to step down to 40" waist next month. I remember that my clothes used to be rather tight after the dryer- not now.

Now, what I'm wondering is this- drinking regular coke will build up fluid and fat, from what I heard. Will diet coke do the same? I'm hoping yes. :D

I'm no expert, but it sounds to me like you should wean yourself from the soda and drink more water.  Soda obviously is terrible for a weight-loss plan, and I'm no fan of artificial sweeteners.

Also, you may want to look into some nutritional websites.   You sound like the kind of person who would benefit from 6 smaller, healthy meals a day instead of three big unhealthy meals.

Just a couple suggestions.

Good luck!

Nortpoy

Listen up yourself.  The very Krebs cycle you mention states that to burn fat, the exercise level should be lower and well oxygenated.  Thus, I shouldn't be falling-down exhausted and gasping for air.  I'm in this to lose weight mainly, so an hour on the eliptical while watching TV is a perfectly useful activity.  If I were trying to build muscle mass then I would agree; a greater level of intensity would be appropriate. 

The best way to lose weight is using anaerobic exercises, ones that get you really, really out of breath. The reason is when you burn energy anaerobically, you burn it through a much more inefficient, but quicker method than if you exercise aerobically. But this process is called glycolysis (Krebs cycle has to do with aerobic exercise.) Thus, you burn up all those carbohydrates you ate much more quickly by doing intervals of all out sprints and rest than by just doing a long jog at a relatively mild pace. The key is to exhaust yourself (but not to a dangerous point, of course). Read up on interval training and that'll give you some ideas.

However, aerobic exercise is fantastic for your cardiovascular system, and will also help shed some pounds as well, so the best thing to do is to alternate between the two types during the week.

Yeah, I'm weaning off the soda- drinking 1/2 of what I used to....it'll take time for sure. Didn't realize I had an addiction for all this shit until I started living without it.

As far as the three meals, I'm cutting down from that as well. As far as them being unhealthy, they aren't, but I'm lacking variety. Either I find other food (which is hard- I don't live in a city), or take multi-vitamin pills.

Believe it or not, I COULD eat a BIG 12 inch pizza....that was pushing it- I would feel like shit later.....so I ate 9 inch pizzas. :D The average person could JUST eat a 9 inch pizza...

I know if I tried eating a 9 inch pizza now, I wouldn't be able to do it in one sitting.

Just typing this makes me realize how much of a fat fu*ck I was back then...lol.

Hells Patio

Nortpoy

Listen up yourself.  The very Krebs cycle you mention states that to burn fat, the exercise level should be lower and well oxygenated.  Thus, I shouldn't be falling-down exhausted and gasping for air.  I'm in this to lose weight mainly, so an hour on the eliptical while watching TV is a perfectly useful activity.  If I were trying to build muscle mass then I would agree; a greater level of intensity would be appropriate. 

The best way to lose weight is using anaerobic exercises, ones that get you really, really out of breath. The reason is when you burn energy anaerobically, you burn it through a much more inefficient, but quicker method than if you exercise aerobically. But this process is called glycolysis (Krebs cycle has to do with aerobic exercise.) Thus, you burn up all those carbohydrates you ate much more quickly by doing intervals of all out sprints and rest than by just doing a long jog at a relatively mild pace. The key is to exhaust yourself (but not to a dangerous point, of course). Read up on interval training and that'll give you some ideas.

However, aerobic exercise is fantastic for your cardiovascular system, and will also help shed some pounds as well, so the best thing to do is to alternate between the two types during the week.

I am by no means an expert, but HP's post above is what I have heard from experts I know and this has also been my personal experience. Slow and steady just does not produce results for me. Anaerobic exercise is the way to really burn fat, but like he says above, its always good to get a mix of both.

Also, just to clarify - "anaerobic" does not necessarily mean weight lifting or muscle building. You are not necessarily building muscle when getting anaerobic exercise. The anaerobic state can be achieved during cardio work as well. Not sure if that was clear - and you may already know this, so no offense intended - just wanted to make that distinction.

Hells Patio

Thus, you burn up all those carbohydrates you ate much more quickly by doing intervals of all out sprints and rest than by just doing a long jog at a relatively mild pace. The key is to exhaust yourself (but not to a dangerous point, of course). Read up on interval training and that'll give you some ideas.

However, aerobic exercise is fantastic for your cardiovascular system, and will also help shed some pounds as well, so the best thing to do is to alternate between the two types during the week.

 
I just finished an interval session on my Concept II rower:
  30 seconds of 100% effort, followed by 20 seconds of rest, for 8 cycles. 
 
That's only 4 minutes of work.  You wouldn't think 4 minutes could be that bad, right? 
 
Another advantage of high intensity interval training versus aerobic training is the short duration of the interval workout minimizes the stress cycles on the musculoskeletal system. 

NYCoolRunner


If anyone has a Planet Fitness near them, its a great place. I pay 10 bucks a month and it cost 1 dollar to join. Can't go wrong there!

That's where I've been going since Sept. 2007.  I love it!  Sure it doesn't have the extras like pools,  basketball courts etc... but my purpose for belonging to a gym is to work out and it has everything I need for that.  I used to belong to Golds and paid $52 a month.  The place was huge and had everything but when all I'm using it for is to work out, I was basically paying an extra $42 a month for nothing. 

Good to see so many already in this thread! I was wayyyy too sore today to attempt working out but I might force myself to do some upper body stuff with a 20 lb bar I have here before bed. Just a few short sets to try and push some soreness out. But I plan on going to the gym tomorrow regardless.

My P90X package should be here late this week at this point. I can't freaking wait to get on that!

aredore

My P90X package should be here late this week at this point. I can't freaking wait to get on that!

 
That stuff is gonna put you on your ass!  (In a good way.)  Seriously, if you stick to it, and I mean totally stick to it, it might get you ready to try something even harder and more rewarding...
 
...like CrossFit!
 
CrossFit is not for most people.  You can't do it at a regular gym.  It requires equipment and facilites that are not present at any regular gym.  Plus it's too demanding for most people.  Okay, yeah, you can scale down most of the prescribed CrossFit workouts to numbers that match the fitness level of the trainee.  But you don't scale the intensity.  And most people can't manage the sort of intensity that is required by CrossFit. 
 
www.crossfit.com
 
and also www.crossfitendurance.com
 
This is what I've been doing for the last two years.  It has changed me in many ways.  All good.

Much like last year, I'm still 5'9" and weigh 130 (maybe 125 now?).

All I eat is junk food, yet my arms still remain twigs.  Maybe I'll have a random burst of energy to hit the equipment that's downstairs in my house, but I doubt it.  Hoorah!

spocks_brow


Much like last year, I'm still 5'9" and weigh 130 (maybe 125 now?).

All I eat is junk food, yet my arms still remain twigs.  Maybe I'll have a random burst of energy to hit the equipment that's downstairs in my house, but I doubt it.  Hoorah!

It's okay.  When the comet hits and we all become cavemen again, I will eat you as part of my food chain.  And the nourishment will make my semen strong and I will procreate, and our species survive.  And YOU will have helped to make this possible.

MudGuts

spocks_brow


Much like last year, I'm still 5'9" and weigh 130 (maybe 125 now?).

All I eat is junk food, yet my arms still remain twigs.  Maybe I'll have a random burst of energy to hit the equipment that's downstairs in my house, but I doubt it.  Hoorah!

It's okay.  When the comet hits and we all become cavemen again, I will eat you as part of my food chain.  And the nourishment will make my semen strong and I will procreate, and our species survive.  And YOU will have helped to make this possible.

Did you just see "The Road" or something?

[Great fucking movie, BTW!]

For me, I try to do more activities than before. Outside activities.
I eat less and better.
I'm impatient that my boxing training's new season starts so I can lose what I gained during Christmas time, and gained what I've lost during the same time :) (follow me?)

That's it, 2009 went well except that during summer time there was no boxing so I did nothing. I'll try to find myself something to do during this time!

Have a good and healthy year!

aredore


My P90X package should be here late this week at this point. I can't freaking wait to get on that!

Let us know how this goes.  I'm curious.

Hells Patio

Nortpoy

Listen up yourself.  The very Krebs cycle you mention states that to burn fat, the exercise level should be lower and well oxygenated.  Thus, I shouldn't be falling-down exhausted and gasping for air.  I'm in this to lose weight mainly, so an hour on the eliptical while watching TV is a perfectly useful activity.  If I were trying to build muscle mass then I would agree; a greater level of intensity would be appropriate. 

The best way to lose weight is using anaerobic exercises, ones that get you really, really out of breath. The reason is when you burn energy anaerobically, you burn it through a much more inefficient, but quicker method than if you exercise aerobically. But this process is called glycolysis (Krebs cycle has to do with aerobic exercise.) Thus, you burn up all those carbohydrates you ate much more quickly by doing intervals of all out sprints and rest than by just doing a long jog at a relatively mild pace. The key is to exhaust yourself (but not to a dangerous point, of course). Read up on interval training and that'll give you some ideas.

However, aerobic exercise is fantastic for your cardiovascular system, and will also help shed some pounds as well, so the best thing to do is to alternate between the two types during the week.

Partially wrong. Slow, AEROBIC workouts (with a few bouts of upped intensity) are better for losing weight as you're going to be burning more fat than carbs. On a per-mass basis, carbs contain less calories than fat. Using a heart-rate monitor, you can determine your optimal fat-burning zone and train accordingly.

Essentially, it boils down to the fact that to lose a pound a week, you're going to have to create a DAILY 500 calorie deficit, by combination of fewer calories consumed and higher calories burned. Proper eating habits are essential!!!!

Today was all high rep upper body exercises with a barbell, followed by 7 minutes on the bike and 6 sets of five different ab exercises. I was pretty blown out, but nothing like Monday when I was really blown and actually had to dog the bike portion of the workout (that sucked). It was still tough (especially all the abs at the end), but worth the effort.

SpacemanSpiff


Partially wrong. Slow, AEROBIC workouts (with a few bouts of upped intensity) are better for losing weight as you're going to be burning more fat than carbs. On a per-mass basis, carbs contain less calories than fat. Using a heart-rate monitor, you can determine your optimal fat-burning zone and train accordingly.

Well, aerobic stuff does burn more fat than carbs percentage wise, but the difference isn't that big. And anaerobic workouts will burn more calories in the same amount of time as you do an aerobic workout, so despite the lesser amount of fat burned percentage wise, the overall amount of fat loss will be greater. On top of that, you stop burning the fat aerobically as soon as you stop working out, but you'll continue burning fat throughout the day after a serious anaerobic workout.

I usually employ the "Rocky" excersize regimine with running and lifting random househould objects(free weights included), basically MacGuyver-ing the shit out things.   So naturally this time of the year is definately a slow time running due to the unpredictable inclement weather here in upstate New York.  I also had to move back in with the family recently and its a little cramped in here to accomplish what I need to.  I know "excuses are like hemmorrhoids, you wouldn't want one even if you had one", but sometimes things just get in the way.

I'm 5'8 and around 168 and don't have the appearance of needing any drastic changes, but just like the idea of staying in shape and keeping a modest toned body.  This past year was good and noticed some obvious changes.  Did a lot of running, and noticed a smaller waistline result.  My arms definately got bigger, but would still prefer to have them more defined than just "big".  The only real trouble spot is the infamous "muffin top" that just won't go away.

As a cook(chef is too big a word), the best part is finding and coming up with healthy things to eat.  Which also helps me in my line of work or at least when I get back.  As a restaurant industry employee, my experience has been that when menus indicate something is a heathly choice or heart healthy it usually isn't the case.  By the time the process is over to create the dish, it seems that any chance at it actually being a healthy option is null and void.

Well, I just hit the 2 month mark of quitting cigarettes!

I've been smoking for almost 25 years at an average of 1.5 packs per day. Now that butts are almost $8.00 a pack, I'm saving about $360.00 per month

Not to mention that I feel 1000% better than I have in many years and hopefully will live long enough now to see my grandchildren one day.

^^Great accomplishment!

How are you doing it - cold turkey?

^^ Nicoderm CQ patch and ALOT of Jolly Ranchers and Altoids!

FlamTap


Well, I just hit the 2 month mark of quitting cigarettes!

I've been smoking for almost 25 years at an average of 1.5 packs per day. Now that butts are almost $8.00 a pack, I'm saving about $360.00 per month

Not to mention that I feel 1000% better than I have in many years and hopefully will live long enough now to see my grandchildren one day.

Good work man!!! Keep it up!



Did about 4 cycles of pushups/situps/curls today.  Extensive stretch before hand.  You know you had a productive workout when you take a shower and find it takes a tremendous effort to lift your arms high enough to wash your hair!  

FlamTap


Well, I just hit the 2 month mark of quitting cigarettes!

I've been smoking for almost 25 years at an average of 1.5 packs per day. Now that butts are almost $8.00 a pack, I'm saving about $360.00 per month

Not to mention that I feel 1000% better than I have in many years and hopefully will live long enough now to see my grandchildren one day.

Congrats dude. Quitting smoking is HUGE is so many ways. I quit a little over 10 years ago and it was by far the best thing I ever did health-wise. I don't miss it at all. My only advice is to not get complacent or lazy about it until at least a year. I found that certain times of the year would produce different reference or stress points that would arouse my temptation to smoke. Just stay with it and you won't regret it!

Light upper body workout today and some Wii fit plus for fun :)

aredore


Light upper body workout today and some Wii fit plus for fun :)

Upper today for me too (bench, row, etc.) and congrats to FlamTap for quitting smoking!  AWESOME
 
I failed to gain any more weight and keep it in 2009.  Made it up to 211, but lost some.  Currently 205 lbs at 5'8".
 
Goal this year: 215 lbs body weight and keep it on.
 
Currently doing a lower / upper split twice weekly Mon Tues Thurs and Fri.
The style is based on:   http://www.criticalbench.com/bench-press-pyramid.htm  (NOT a pyramid style program).
Never tried it before - but it is the best workout I've done in a long time.   Have tried regular pyramid, 5x5, german volume training, HST, HIT, all kinds, and had some success with everything, but it really has to be changed up or progress stops.

Awesome thread. Congrats to everyone who has or is accomplishing their goals.  Also, good luck to all those who set new goals. 

Last summer, after a history of knee complications, x-rays showed I have moderate to severe arthritis in both knees.  At 20, I'm too young for complete and total knee replacements.  Basically, I've relied on cortisone shots and pain killers to mask the pain. 

I need to squeeze at least five more years out of these legs, and losing weight is one of the few options I have that will help me reach that goal.  So 2010 is the year I make the change.  I hope to drop at least 20, despite not being able to do cardio for more than ten minutes (some days not at all). 

I lost just over five stone in 2009 =D

So 2010 is a year of consolidation, fitness and making sure that I start eating and functioning properly again. I haven't done it particularly healthily but I'm here now and I'm happy =)

My target is to run some kind of event some time this year lol. Not very specific but I've never been fit so I don't want to be too ambitious and just see where this all takes me. Next year I'm considering Tough Guy ( http://www.toughguy.co.uk/ ) which looks AMAZING!

2009 was the year it all turned around for me. Even though I moved to a new city and started a totally new, super busy schedule, I am still getting the exercise I need (albeit a LOT less than when I had more than twice as much free time).

I'm back on track. Just spent an hour+ on the elliptical tonight, climbing tomorrow, and a couple hours of full contact football on Saturday to round out the end of the week.

For you guys who want some information, http://www.exrx.net/ was a tremendous resource for me and I learned tons about physiology, training, weight loss, and exercise.

Cheers guys, keep it up.

Completely snowed in

However, I managed a good session at home with my Bowflex selecta weights

MudGuts

Nortpoy
My loverly wife got me full seasons of babylon 5 and Farscape for X-mas, plus a few other DVDs, (3 seasons of Dr. Who!) plus we already had the first four or five seasons of 24 that we haven't watched, plus a crap-ton of other DVD's that she watches when she works out...so I've got plenty of episodic TV to keep me company on the eliptical.  And we have some weight gear , too - a bench, basic bars & weights, etc.  I've got everything I need, physically.

 
Listen up: If you are watching TV while you're 'working out', then you are using your time inefficiently and you will not get the results you are hoping for.  To exercise properly you need to bring some intensity, and I don't know anyone who can bring that sort of intensity while watching TV. 

You do now.  And I could introduce you to, oh, I dunno, 250 people at my gym (including me), who work out every single day, quite intensely I might add, all while watching that little TV on the treadmill.

I just plug in my ipod, throw on the headphones and focus on what I'm doing... unless/until some very nice eye candy walks by, mmmmm candy... er wait I mean yeah, Feel the burn!!!

I did the elliptical today and changed things up a bit:

• 10 minutes at a decent pace (level 6)
• 20 minutes of intervals (30 sec full speed @ level 10, 90 sec normal speed @ level 6, repeat)
• 10 minutes at a decent pace (level 6)

I thought it worked well. The intervals seemed a bit too easy at first, and I considered making them 45 seconds, but they got more challenging as they stacked up, so I left it at 30 seconds.

So 40 minutes of cardio was it for me today. And I'm sore as hell from all the barbell stuff yesterday!

/off to take some glutamine

KirksNoseHair

You do now.  And I could introduce you to, oh, I dunno, 250 people at my gym (including me), who work out every single day, quite intensely I might add, all while watching that little TV on the treadmill.

Most people don't know what true intensity is.  It isn't something that can be explained very well.  It needs to be experienced.  True intensity makes your body and mind feel so overwhelmingly uncomfortable that it's only natural that most people don't want to go into that zone.  It's a dark and scary place!  So when you say that 250 people are working intensely while wathing TV, that just tells me that those people are in the majority of those who don't know what intensity is.
 
Come on over to the WOD-January thread.  When you look at those workouts it is of primary importance that you realize that most of them are done with a stopwatch.  If I was coaching you through those workouts I wouldn't expect you to be able to go straight through without a rest.  I would let you rest.  But I would let you rest 5 or 10 seconds at the most.  Your body would feel like shit and you'd be sucking wind and I would say, "Go!"  You would not feel ready to go, but you would do it anyway.  There is a puke bucket in the corner and it's taunting you, but you keep plugging away.  In the end you would just lay down on the floor for a couple minutes because that's all your body has left.  After a few sessions like that you would begin to understand intensity.  And if you were a willing enough self-motivator with the requisite masochistic streak, you would be able to maintain that level of intensity without further coaching.
 
How many of those 250 people are yelling and grunting on the treadmill?  How many of them finish their session and just lay down on the floor?  None.  I know.  I've seen the treadmill crowd at many gyms for many years.  I know exactly what they are all about. 

Did my chest/tri workout today, 15 minutes of intervals on a stationary, 15 minutes of intervals on a treadmill

I just learned about Hypertrophy-Specific training the other day, and it seems fairly intriguing. I was wondering if any of you guys have done it/are doing it and if so, how well it worked for you?

I have been training for over two decades.  I've done workouts for hypertrophy, power lifting, strongman, olympic lifting and other specific sports-oriented training.  I used to race NorAm downhill, super g and giant slalom, and there was a lot of specific training for that.   

All these workout, errr, work.  But it's up to you to do everything right.  Everything = Training + Food

That WOD thread looks sick. I'd definitely be puking with that stuff. It's a future goal though, once I get in better shape.

And based on my experience, I tend to agree with MugGuts' interpretation of intensity. A year ago, though, I wouldn't have. Only because I joined a training class with a great trainer do I understand. I have come close to puking several times since I joined, one of which was Monday! I push myself much harder in the class than I would if I were working out alone, and I have realized that I am actually capable of much more than I thought I was. That said, I am usually ready to collapse by the time my class ends.

So while intensity is obviously relative, it would seem that most people do not get into the intensity zone that MudGuts is referring to, if for no other reason than it sucks there!

Great workout today at lunch, p90x "should" arrive tomorrow if the tracking info holds true, can't wait!!!