Official Workout/Fitness Thread (Re-born)

dobrojim · Post #801 » by **dobrojim** » Mon May 21, 2012 7:30 pm

May have just gotten my first client as a running coach.

dobrojim · Post #802 » by **dobrojim** » Mon May 28, 2012 4:17 pm

ran another 50k yesterday - ridiculous trails up the hills. No back and forth across
the side of the hill with switchbacks, just straight up the mother lovin hill. Same
thing on the way down too.

Chocolate City Jordanaire · Post #803 » by **Chocolate City Jordanaire** » Mon May 28, 2012 9:20 pm

I'm not where I was this time last year in my workouts (doing 3 X 10 reps of dips, even with a weight vest on; plus decent abs). I fell off big time for about 3-4 months.

The good news is my shot is coming around. I'm finally getting to where I can make 43-44 out of 50 FTs with a good ball and rim. I want to make 90% routinely -- then concentrate on getting in much better physical shape.

I have this vision in mind...

I see myself 60 pounds lighter than I am right now, shooting it over 90% free throws, (which automatically improves my three point shot), and doing stuff a short guy my age shouldn't be able to do, (like being able to play over the rim at times). I am committed to making good daily decisions to eat right. The rest will take care of itself. Prayer and daily discipline will enable me to achieve this in time.

I've been consistent at working to improve my shot. Now I have to focus on the bigger battle.

Post #804 » by **Zonkerbl** » Tue May 29, 2012 2:07 pm

Was listening on NPR this morning about a study that says making small changes in your lifestyle tends to affect all the other aspects of your life. Getting down to the gym and putting up shots will make you less sedentary, eat better, do other workouts... Start with doing something you really really like and the rest will become much easier.

dobrojim · Post #805 » by **dobrojim** » Tue May 29, 2012 2:28 pm

most people get fat slowly over time. it only takes about 50 extra calories a day
to put on tens of pounds over a number of years. And 50 cals is next to nothing
in today's calorie rich eating environment.

Post #806 » by **Ruzious** » Tue May 29, 2012 2:28 pm

Zonkerbl wrote:Was listening on NPR this morning about a study that says making small changes in your lifestyle tends to affect all the other aspects of your life. Getting down to the gym and putting up shots will make you less sedentary, eat better, do other workouts... Start with doing something you really really like and the rest will become much easier.

Sounds like excellent advice. And something to add on to that - walking briskly 15-20 minutes a day after lunch seems to make a huge difference for me. We have a group at work that does it - which includes one of the high muckymuck's, so we don't get hassled. I find that instead of nodding off after lunch, I have a lot more energy - and feel better - and it puts a little color on the skin of this white boy. The downside is it's starting to get hot and sticky outside.

Chocolate City Jordanaire · Post #807 » by **Chocolate City Jordanaire** » Tue May 29, 2012 4:23 pm

Ruz and Zonk, you're both right. I almost always shoot in the early AM. This time last year what had me in much better shape was the walking (and swimming when my kids were taking swimming lessons). Walking for 30-40 minutes in the afternoon/evening times is what will put me over the top. That with the morning routine will do, but I have to not overdo it.

I swam at the beach yesterday and it helped my sore ankle and knee, as well as helping ease muscle aches. Saltwater really calms arthritis and inflammation. I was getting kind of sore all over from the morning routine, but I feel much better this AM than yesterday.

dobrojim · Post #808 » by **dobrojim** » Tue May 29, 2012 5:20 pm

I suspect your feeling better had less to do with the salt water than simply the
fact that you were out exercising and moving around.

doclinkin · Post #809 » by **doclinkin** » Tue May 29, 2012 5:22 pm

dobrojim wrote:I suspect your feeling better had less to do with the salt water than simply the
fact that you were out exercising and moving around.

^^^^ Just jealous. Pay no attention.

dobrojim · Post #810 » by **dobrojim** » Tue May 29, 2012 5:32 pm

certainly jealous

never been to the Aloha state. Hope to one day. Our 25th Anniversary
will be in 2015. Maybe then.

likwitdesi · Post #811 » by **likwitdesi** » Sat Jun 2, 2012 10:00 pm

I'm heading off to Thailand in a couple weeks to learn kickboxing for 2 weeks. The schedule is 2-a-day workouts in the 90 degree sun. I've never kick boxed before but I know it is very intense stuff. Does anyone have suggestions on how I can best prepare for training?

Over the past couple years, I've focused my workouts heavily on lifting so my cardio has suffered a bit. I'm trying to work myself back into a groove there. Does anyone have any other tips or words of wisdom?

Post #812 » by **nate33** » Sat Jun 2, 2012 10:15 pm

Going to Thailand... er, um... for the "kick boxing", huh?

verbal8 · Post #813 » by **verbal8** » Mon Jun 4, 2012 10:53 am

Did the Reston Sprint Triathlon yesterday. I did a little better than last year(3 minutes faster). I think was in better shape overall last year, but was a little better prepared this year. My run was slower, the Swim was slightly faster and the bike was faster. A big help with my time was I did a lot better in the Swim to Bike transition this year.

Last year I killed myself in the swim and was wiped out when starting the bike. This year I picked just about the right spot to start in the swim and basically just followed the guy in front of me. I was a little disappointed that my bike time did not improve more. I still haven't really figured out shifting for the uphills.

dobrojim · Post #814 » by **dobrojim** » Mon Jun 4, 2012 4:46 pm

Hey V8,

I was out there on my motorcycle helping drive the refs around the bicycle course.
You had a great day for the event.

not that I'm a great cyclist or anything but my own approach is to downshift
so that I can keep my cadence roughly steady. If I really want to attack the hill,
I'll upshift AND stand up to really drive. I would probably reserve that level of
aggressiveness for maybe the final lap, especially the last big
uphill to Reston Pkwy and/or maybe the uphill on Weihle before that.

Wish I had known you were there. I would have said hello.
FWIW, I'll be doing the olympic distance Tri in September, the Sunday after Labor Day.
Come out and say hello if you around. Also curious how often you might be at
the Y to shoot/play hoop.

verbal8 · Post #815 » by **verbal8** » Mon Jun 4, 2012 7:17 pm

dobrojim,

I haven't played basketball since I tore my achilles, but I would be interested in meeting up at the Y.

dobrojim · Post #816 » by **dobrojim** » Tue Jun 5, 2012 6:15 pm

went to the Y last night around 8 but the court was busy with full court games

I ended up doing 20 min on the elliptical.

dobrojim · Post #817 » by **dobrojim** » Fri Jun 8, 2012 6:43 pm

did intervals on the track last night

2x200, 2x400, 2x800, 2x400, 2x200

dobrojim · Post #818 » by **dobrojim** » Fri Jun 15, 2012 6:18 pm

went over 1000 miles commuted for the year with today's ride in

beautiful day too

Post #819 » by **Zonkerbl** » Mon Jul 2, 2012 5:41 pm

Zonkerbl wrote:Really? That last post was April 18? Huh. So it's only a month later, I've consistently weighed in at 174-175 this week. Yay I guess.

I've been obsessing over when to weigh myself. In the afternoon I usually weigh one or two pounds more. After a workout I weigh 2-3 lbs less because of lost water. That shouldn't count right? Is it cheating to always weigh yourself in the morning?

That was mid-May. Was stuck at 173 for the first half of June, weighed in at 172 last Monday and 171 today.

I seem to be losing weight but not losing any fat. I have these rolls of fat all over. I think I'm just losing muscle.

Speaking of which, I'm reading a book about habits. Useful for understanding how to get a good workout habit going. Each habit has a cue (stress makes you want a cigarette), a routine (smoke the cigarette), and a reward (get a 15 minute stress break). (Book goes into excruciating detail about how a lot of cravings associated with an addiction have nothing to do with the high of the drug itself, so the drug/alcohol habits have to be addressed as well as the physical addiction part).

So apparently I was using the endorphin high of working out plus the satisfaction of doing a little better each time as my reward for working out, which is why I've been working out way too hard, causing my body to go in crisis mode and burn muscle instead of fat. So I'm going to try making my reward drinking 200 calories worth of chocolate milk after the workout, so I don't have to kill myself to satisfy my craving for endorphins and self-congratulation. Also I'm trying to do a medium intensity 60 minute workout rather than a super-intense 45 minute workout -- I still end up burning 150 or so more calories that way anyway.

Post #820 » by **nate33** » Mon Jul 2, 2012 5:58 pm

Zonker, are you incorporating weights into your workout? And by weights, I mean heavy weights that you can only put up for 5 or 6 reps.

I think you might be putting an over-emphasis on cardio in an attempt to "burn" away the excess calories. While that works in theory, the numbers aren't kind. You've got to work out for insane amounts of time to compensate for minor diet infractions.

My guess is that you would have more success if you lifted more weights and tried to increase your muscle mass. Muscle burns calories even when you are at rest.