The Get in Shape, Eat Healthy, Better Yourself, Stay Positive, etc...2012 Thread!!! :) :)

And so we are blessed with a new year.
 
Come on guys, lets SMASH IT UP!!!
 
Rest day for me today (New years day and all), but tomorrow I will be hitting it hard. 

Well, I took a leave of absence from this thread last year - still not sure why - but I'm back in this year.
 
I worked out some last year, but knee issues and other things hindered my consistency.  No more. 
 
I have a membership at Planet Fitness that started 1/31/11, and I was going for the insurance reimbursement (up to $150 back if I attended 120 times).  I realized at the end of November that if I only missed five days between then and 1/31/12, I could get the money.  So, I only missed 3 days through the middle of last week when I got a nasty sinus infection.  Bottom line:  I got in some great training, but missed the damn reimbursement.
 
So, this year will be different.  Through the year-end attempt, I worked with the PF trainer on a new program that is designed for a 6-7 day/week workout schedule, and it's going pretty well.  The knee feels great, and I've seen some progress.
 
Goals this year include running a 5K in the spring (I've never been a runner/jogger, and never have done a race of any kind), and doing the MS150 City to Shore in the fall - I got a bike for Christmas!  Also would like to drop at least one pants size.
 
So, big goals, but I really thing they're reachable.  And now I'm telling the MP forum, so I'm accountable.
 
Bust it, bitches!

In regards to your knee issues Bails, you could try taking joint supplements if you don't already. I used to use Universal Animal's 'Flex' back when I had some issues with my elbows and now I don't get any pains at all. Worth a shot anyway if you still have any issues that decide to come back. 
 
 

Thanks for the tip, spike!  I don't currently take anything, but I'll have to consider that if the pain comes back.

Last year was a bad one for me.  I had knee issues that carried over from 2010, then just when I got in a good routine I hurt my shoulder.  My shoulder is at about 90% and my knees are o.k. (had 3 surgeries in the past, but the last one was 6 years ago).
I tipped in on the scale at 219 this AM and hit my elliptical for an hour.  I want to do at least 4 days of good cardio a week and get to the gym to lift 2x a week.  This will be particularly hard later in the month and through April, as I own an accounting firm and shit really starts hitting the fan for tax season toward the end of January and doesn't let up until 4/15.  I wanna get rid of the "crooked digit" at the beginning of my weight!
Good luck to all and Happy New Year!

2011 was a lousy year for me in regards to my health. 
I ate horribly, I gained a butt ton of weight and of course I'm still smoking. 
 
 
So today was the planned day 1 of the initial stage of my new diet which simply consists of no more elective sugars. Meaning no cake, candy, ice cream, coke etc.   I've done this before and it's difficult to start.. but after a few weeks I should be fine. 
I'm not going to go overboard with changing the rest of the diet quite yet, just getting rid of the sugars will help me lose roughly 50% of the total goal on it's own. 
 
Also I'm in the process of quitting smoking. 
I have an electronic cigarette which I puff on frequently instead of smoking real cigs all the time. I'm hoping by the end of this week I'll be down to no more than 1/2 pack a day and go down from there. 
My goal is 60 days to be smoke free, but realistically it could go a lot faster if the e-ciggy works out well. 
 
Hopefully by the time of this years RUSH tour I'll be back below my initial target weight and moving towards the 'healthy' goal and I'll be smoke free for the first time in 30 years. 
 
I'll check back in once in a while to report my progress ;)

Speeding Wheels

Also I'm in the process of quitting smoking. 

 
The sugar thing and trying to lose weight are both great, but this needs to be your number 1 priority.
 
Good luck!

I've got 3 more days of vacation which I take the chance to go a bit wild with the food which means I eat like a pig. However, every time I go back home after the Christmas I'm ready to start eating healthy again, so I'm really looking forward to stop the drinking pops and eating outside my routine by the end of this week.
 
Something my schedule will allow me to do for the first time in ages is to go back to the gym. I'm a fairly skinny guy but I want to get a bit of muscles. I've never been fan of the whole ripped mentality but I do want to get in better shape. I have started jugging which is always great. This time I will keep a picture journal to track my progress.
 
It should be a good year!
 
H

Bails


Thanks for the tip, spike!  I don't currently take anything, but I'll have to consider that if the pain comes back.

http://www.bodybuilding.com/store/univ/flex.html
 
That's what I mentioned earlier, Bails.
 
Some sort of fish oil supplement isn't a bad idea at all either. Improves overall well being/health. 
 
I myself don't go overboard with supplements - there is a lot of bullshit out there. I try to keep it simple. Whey Protein, Joint Protection and a Multivitamin/Fish Oil is what I try and keep as my staples. 

Thanks for starting the 2012 version Spike.
 
It's been a crazy last couple of weeks and I've been missing workouts here and there. Had the holidays getting in the way, getting food poisoning and my kiddo having an accident (she's fine).
 
So it's time to go sweat and get my workout in!
It's P90X2 X2 Core day! BRING IT X2!

spikelineus


I myself don't go overboard with supplements - there is a lot of bullshit out there. I try to keep it simple. Whey Protein, Joint Protection and a Multivitamin/Fish Oil is what I try and keep as my staples. 

 
I don't supplement at all, but I've been thinking about Whey Protein, and you can't avoid all of the great information regarding fish oil.  May have to look into that stuff this year.
 
Aredore - as I said, I really didn't open the thread last year.  How are you making out?  You must be completely buff by now - you were on your way in 2010, and you're still doing P90X!

Well I quit smoking cigarettes (for the millionth time) as my new years resolution. Hopefully I make it stick this time. I feel pretty confident that I will. I'm at a point in my life where this is probably the worst I have felt ever physically and I know it's connected to my smoking. I'm tired of smoker's cough and being short of breath all the time. Why continue to do something that costs a fortune and makes me feel like shit. Fuck Tobacco.

Good luck, progmetalman!

Bails I "should" be ripped and all that by now but I'm not. My focus was all over the place between trying to workout and run Half marathons at the same time, I never focused on what worked. I'm not regretting it because I truly am proud of what I accomplished but sadly my nutrition sucked and thus why I am not where I wanted to be by now. But 2012 is the year of NO EXCUSES for me. I don't care what I have to do and what I have to give up or whatever. I am going to stay on my nutrition and I'm going to focus solely on P90X2 and get the results I've been after.
 
For me 2010 = breakthrough year. I broke through the 3 months into the year and lost focus. 2010 I had held my focus all year long. I completed 2 Half marathons though!
 
2011 = Proved to myself that I could keep the weight off and be active but also showed myself my nutrition is what's holding me back. Doesn't it hold all of us back? I completed 3 half marathons though!
 
So 2012 = NO EXCUSES. Focus solely on my workouts and nutrition and GET RESULTS! My huge goal of 2012 is to be in the first P90X2 informercial. Huge goal I know but I am going for it!
 
Having said that. X2 Core Complete!
Bring It X2 Style! #p90x2

Sounds awesome, aredore.  Congrats on the half-marathons.  I couldn't even dream of doing that.
 
Nutrition is my downfall, too.  What can I say?  I love food - especially if it's not good for me.  Everything in moderation is going to be my mantra this year.

Bails


Nutrition is my downfall, too.  What can I say?  I love food - especially if it's not good for me.  Everything in moderation is going to be my mantra this year.

 
I think that the key with dieting effectively is fitting something you love to eat into your diet everyday, or every other day. You need to work out your calorie maintenance, then the general rule of thumb is start with 300 calories less to loose weight, 300 more to gain weight. If it isn't enough, jump up to 400 calories and so on. 
 
If you set yourself these goals, you can do extremely effective meal plans. I use myfitnesspal which is a really good website for tracking your diet. The food database is enormous! But it will give you calories, protein, carbs, fats, vitamins - you name it. 
 
It take a while to get used to it, but once you are comfortable with how it works it really couldn't be any easier. 
 
But back to my earlier point - I absolutely love Baklava. It's my favorite food. I try and eat some every day, providing I'm not going over my calorie limit or carb limit. Doing it this way helps prevent any sort of diet 'meltdown' or food binge. 
 
But yeah, it's the same for everyone i think. Diet is by far the hardest thing to get right. You just have to experiment. You're not going to get it right first try, it won't happen. I'd say training and getting results is about 60/40 in favor of diet.

I started this year off right yesterday with a 32 mile bike ride @ 15 mph average. (so nice to be able to do this in Jan.)  This mileage and pace is now fairly easy for me.
I rode 1609 mi. in 2010 and 1633 last year, and my goal this year is >2000
I'd like to to a century this year, and maybe get my ave speeds up on my longer rides, and definitely work on hills, my achilles heel.
My diet is improved, but I could do better.
 
Good Luck to everyone with their 2012 goals...remember, you only got until Dec 12th, LOL.
 

I finished off 2011 pretty well.  I'm 5' 8" and now weigh about 161 and that's down from about 174 this time last year.  It's been a very long time since I weighed that little.  I did about 20 mountains over 13,000 feet last year and a couple hundred miles of hiking.  I did my first 5k last year right before Halloween and I've since cut about 2 minutes from that time (28:45 to around 26:40).  I made some diet changes as well.  I feel better and I have more energy since I started eating a bit differently.
 
Goal for 2012 is to just keep it up.  Maybe run a 10k at some point this year.

TakeTheTime


Good Luck to everyone with their 2012 goals...remember, you only got until Dec 12th, LOL.

 
Hey!  Don't sell us short!  We have until Dec. 21st!

I've just woken up, it's 5:55AM and it's nice, dark and stormy outside. 
 
Fuck you mother nature, my body is now adapted to getting up at stupid o'clock for my pre-work sessions. 
 
One reason I love the summer man. Beautiful warm, sunny 6:00AM starts to the day.

Crap, I thought it was 12 12 12
 
damn

P90X2 Plyocide done!!!

Yesterday was Recovery and Mobility day, love the foam roller sequence!!!
 
Today was X2 Total Body and X2 Ab Ripper, mmmmm I'm going to be feeling this one! LOL! BRING IT X2!!! #p90x2

Just did Hamstrings and Biceps. 
 
Going to change my routine around next week as I've been doing my current one for 4 weeks.

I started a routine a couple weeks ago and I'm ready to kick it into high gear for the new year.  I bring a notebook with me each time I go to the gym to track my weight, reps, and take notes for each exercise for the next time I do that day's workout, which always refer to keeping the weight or increasing it, and by how much I should increase it.  It's fantastic -- used to do it in high school and I'm glad I'm doing it again, it's the best way to keep track of your workout!
 
I'm doing this thing called a power-muscle-burn workout 4 days a week. It involves doing one power set (3-5 reps), two muscle sets (6-12 reps), and one burn set (40 reps, 15-25 in one set and resting for a very short time to do a few more until you reach 40). It's supposed to be great for building muscle and so far I think it's working great.

Day 1 - Chest/Biceps
Bench Press (power)
Inclined Bench Press (muscle)
Dumbbell Bench Press (muscle)
Dumbbell Flys (burn)

Pinwheel Curls (power)
Barbell Curls (muscle)
Preacher Curls (burn)

Day 2 - Quads/Hamstrings
Squats (power)
Leg Press (muscle)
Front Squat (muscle)
Leg Press (burn)

Straight Deadlift (power)
Good Mornings (muscle)
Leg Curl (burn)

Day 3 - Shoulders/Triceps
Seated Barbell Press (power)
Seated Arnold Press (muscle)
Barbell Front Raise (muscle)
Dumbbell Lateral Raise (burn)

Closegrip Bench Press (power)
Seated French Press (muscle)
Skullcrushers (muscle)
Cable Tricep Extension (burn)

Day 4 - Back/Calves/Abs
Deadlift (power)
Barbell Rows (muscle)
Lat Pull Down (muscle)
Lat Pull Down (burn) (this should be a calf raise but this gym doesn't have a calf raise machine! so I have to stick with 45 degree calf raises on the leg press machine)

45 Degree Calf Raise (muscle)
45 Degree Calf Raise (burn)

[ab workout of choice here -- I like the ab extension machine] (burn)

So yeah that's it. Here's how it looks through the week:

Day 1
OFF
Day 2
Day 3
OFF
Day 4
OFF
repeat
 
In fact, I just got done with my weekly triceps/shoulders day last night.  But my problem is that I can't figure out a good cardio routine to do when I go.  I'd prefer to do cardio on any day that isn't quad/hamstrings (because I only do 2 calf exercises on the back/calves/abs day, I can deal with running then), and maybe one of the off days a week, so I still have 2 days a week to fully rest.
 
Would high-intensity interval training work?  Can I do that on a treadmill?  I'd have to manually crank the speed from high to low between running and walking which sounds like a pain, and I'd rather not run out in the cold.  Anybody got advice?  Maybe I'll just bring a jump rope to the gym instead!

Firewings

I bring a notebook with me each time I go to the gym to track my weight, reps, and take notes for each exercise for the next time I do that day's workout, which always refer to keeping the weight or increasing it, and by how much I should increase it.  It's fantastic -- used to do it in high school and I'm glad I'm doing it again, it's the best way to keep track of your workout!

 
I'm surprised at how many people don't do this.  How do they keep track of what they're doing?  How do they know how much weight to use, or how many reps to shoot for?  I'd be lost without the spreadsheet that I make up for my workouts.

P90X2 - X2 Yoga - Namaste!

Felt good earlier this evening and ran 5k distance in 26:16.  Fastest so far.  It actually felt like I could go a bit faster soon so maybe under 26 in the next 2 weeks?
 

Firewings - nice little routine you have there.
 
Just remember to change it around every 3-4 weeks. Otherwise your body/muscles will get used to those specific movements in that order and you will hit a plateau. As far as the actual thinking behind the routine goes - very cool. Hitting Power and Hypertrophy works extremely well. I myself use a Strength/Volume method where I hit each bodypart twice, a Strength session the first time around and then a hypertrophy session the second time. So it's pretty much the same as what you have described. One thing I will say, is that I didn't see any Wide Grip Pull Ups in there. Understandably I know that not everyone can do them to begin with, but do you have some sort of weighted balance machine you can use, to build your strength up before attempting them freely? WGPUs are (IMHO) one of the best upper body movements you can do. Once I started doing them religiously I noticed a significant increase in the muscle mass of my back, not to mention strength increase. If you are going for the whole V-Taper aesthetics, then trust me, they are worth doing. Much, much superior to Lat Pull Downs IMHO. 
 
And in reference to your cardio question - HIIT works best, no doubt about it. My preference is the rowing machine. Best piece of cardiovascular equipment. I mix it up - at the start of my sessions I generally do 5 minutes of HIIT on the rowing machine, then after I have lifted, I will do 15-20 minutes of running on the treadmill. I absolutely hate running for 45-60 minutes straight, it bores the hell out of me. HIIT is great because you burn much more fat in shorter bursts of time. And skipping is marvelous! Try doing a 30 second split for 5 minutes of Burpees (fast), and then skipping (relaxed). It's a real killer! So like:
 
Burpees (as many as you can!) for 30 seconds.
Skipping for 30 seconds.
Burpees (same as above!) for 30 seconds.
Skipping for 30 seconds.
Rinse and repeat until you hit the 5 minute mark.
 
If you do start doing a lot of interval training, it's well worth investing in a GYMBOSS. Really helpful tool. 
 
Rest day today for me (Saturday). 
 
Going to be hitting Vertical Pull & Push (AM) and Core (PM) tomorrow before starting my new routine on Monday morning. 

I stuck to it pretty good in week one.  I haven't worked out yet today, but did cardio every day this week and lifted twice.  After not lifting for a month + the recovery time is loooooong.
Ate too much last night, but haven't drank all week which I imagine should help.
 
Good luck to all.

P90X2 Balance and Power done! This one is a beast, so much balance is required that I don't have as of yet, but I will improve! Time, Patience and Practice! BRING IT X2!!!

Made it a week without a cigarette. I think I've won. They say the first 3 days is the hardest to get past as far as nicotine craving/withdrawls go. Just have to resist temptation should any one offer me one, especially while I'm drinking.

I had a great year last year and I expect this one to be even better.  I mentioned in the previous thread that I started doing Convict Conditioning (book on body-weight workouts) 6 months ago.  I'm incredibly happy with the results I've been getting.  The progress seems gradual, but I'm shocked at how well my body has been reacting.  Even though I'm still on earlier workout steps with fairly low intensity, I've built significant muscle on the arms, shoulders, legs, and even a 6-pack coming in.  I also think what's made it work so well is it's easier for me to consistently work it into my schedule since I can do everything from home (no gym) and at most takes me 40 minutes.
 
This is where I started 6 months ago:
- wall pushes: shallow angle, 2 sets of 20
- horizontal pull-ups (the kind with your heels on the floor):
   2 sets of 10
- supported squats(using your hands for help): 3 sets of 30.
- Knee Tucks: 2 sets of 7.
 
I'm now up to this:
- wall pushes:  Deeper angle, 3 sets of 30
- horizontal pulls: 2 sets of 18
- Half squats: 2 sets of 50  (getting ready to move up to full squats)
- Knee Tucks: 3 sets of 27
 
 
 

I am really looking forward to a new year and accomplishing some health oriented goals. I started working out A LOT last year and am planning on keeping that going.  I am still focused on gaining weight/lean muscle mass. My overall weight goal is to weigh 195 pounds at the end of 2012. I am currently about 178 pounds and am 6'3" I have a real hard time putting weight on and it will be a challenge to add 17 pounds this year. I lift weights 5 days a week and do cardio about 2 days a week. I am hoping to increase my cardio work this year.
 
I'm not a huge supplement guy, but I do take some stuff. I take: CoQ10 Ubiquinol, Omega 3 fish oil, flaxseed oil and whey protein powder. I might try creatine later in the year, if I start hitting a wall with the weight gain.
 
Good luck all! I look forward to posting my progress, encouraging others and learning from others. 
 

spikelineus


And in reference to your cardio question - HIIT works best, no doubt about it. My preference is the rowing machine. Best piece of cardiovascular equipment. I mix it up - at the start of my sessions I generally do 5 minutes of HIIT on the rowing machine, then after I have lifted, I will do 15-20 minutes of running on the treadmill. I absolutely hate running for 45-60 minutes straight, it bores the hell out of me. HIIT is great because you burn much more fat in shorter bursts of time.

 
Yeah, HIIT is the way to go. 
 
I really wasn't doing it at all - I was just doing 20 mins on the elliptical at about 80% with a moderate resistance and felt pretty good.  My trainer suggested that I try doing HIIT, increasing the resistance and going balls-out for a minute, then cutting back to my regular rate for two minutes, and on and on.  I'm now burning 35 more calories per 20 minute session (if you believe the readout on the elliptical).  Considering that I do that just about every day after I'm done with weight work, that adds up quickly.  I'm going to start doing more on the treadmill as well, in preparation for a 5K, and there's no doubt that I'll use HIIT.

Thanks for the new thread!
 
I had a kickass first week of the year, workout wise. I was at the gym Monday through Friday. I took Saturday off the gym, but played some parking lot hockey with my sons, nephew and brother in law. Tweaked my achilles a bit, so I took today off as well just to be safe. Back at it tomorrow morning though!
 
I have a lot to work for this year. I won't go into everything, but I am embracing a newly found energy, including changing my approach to documentation and motivation.

Have a lot to gain by losing weight.  Long story short, I'm 22 and have degenerative osteoarthritis in both my knees.  Already had my left joint partially replaced, trying to fend off surgery on my right knee.  I'm graduating from college in May and don't want any kind of physical handicap holding me back from getting a job.  So I'm setting a goal for May:  lose 15 pounds to get down to 220 while maintaining muscle mass in my legs.  I've dabbled with a plan in the past and have had moderate success, but nothing permanent.  Time to make a lifestyle change permanently.  
 
Good luck to everyone in this thread.  The forum is a great place for support.
 

Great session this morning of abs, back, chest and moderate interval training (15 min on the elliptical). The intervals hit me REAL hard at first, so I dialed it back a bit to make sure I didn't hurl all over the place! I love the intensity and really feeling like I am pushing myself, but I haven't been in a regular routine of doing so for quite a while. So I am listening to my body without using that as an excuse to bail on individual workout goals. I've never actually gotten to the point of puking, but I've been pretty close a couple times.
 
Cardio day tomorrow!

spikelineus, wow, thank you for the post!  Great advice in there.  Though I don't think I will do WGPUs...  it just doesn't work for me.  Pull-ups have never worked for me.  Ever.  I know they're good workouts, but... meh.  :P
 
By changing it up, can I just switch around the order of my exercises?  I have so many and I like them all, and I don't like the idea of bringing in new exercises and figuring out the weight needed for them.  So instead of starting off with, say, 4 power sets of bench presses and a 40-rep burn set of flys, I could do a 40-rep burn set of bench presses, and 4 power sets of incline benches?  Something like that? :P
 
For cardio, I went and bought myself a jump rope.  Before and after my workout, and between each set, I do 100 fast jumps - at 50 I switch to running instead of regular jumps.  I'm stepping it up to 150 though, trying to do them as fast as possible for more intensity.  I'm not huge on cardio, I'm trying to get buff more than anything, but I'll try to figure out a high-intensity workout with the jump rope because I really enjoy using it!