Official Workout/Fitness Thread (Re-born)

[hands11]

wow. You'll are doing some amazing stuff.

Wish I was there. I used to be a workout freak but just lost my mojo for it some years ago. I still look like I'm in shape to the average person but I know the difference.

I'm going to try to read this thread more. Hopefully it will help get me motivated. Guess it's time to join a gym again. The hardest thing is just getting started and getting a couple of weeks of consistent work in. Just have to get my fire lite again.

Keep up the good work guys. And thanks for sharing what you are doing.

[pancakes3]

i was a member of a gym until about a year ago when i decided that i could do more in less time if i just ratcheted up the discipline. outdoor running is SO much more effective than the treadmill. get a few dumbells and you won't be missing the weight sets at the gym. situps and other calisthenics work your core as well as any ab machine.

the only thing i miss are the regular pickup basketball games but i can usually find 1-2 games/week at outdoor courts. and a pool...

if you want a kick-your-ass sore-as-crap no-gym workout, try dobro's trail runs. my ankles, knees, and lower back were DEAD after running the great falls billy goat trail, and that was only ~5 miles. dobro is really bordering on superhuman efforts when he takes on those 50/100 miles supermarathons.

[nate33]

Nate, Quick question:

I'm not obese per se, but want to lose 10-15 pounds to get in better shape (right now, 6 feet, 197). Those pounds were gained steadily over 4 years in law school. Hit the gym for the first time in a while and was able to jog 1.5 miles on an indoor track before tiring out (probably could have gone to 1.7 miles to be honest).

How far can I build my endurance? Any suggestions?

mhd, read all my posts on page one of this thread. There's lots of suggestions on easy dieting techniques and on running techniques for those just trying to get back into shape.

In a nutshell: more fiber and protein, less carbs, low-intensity running (don't be afraid to take walk breaks) and strength training.

[dobrojim]

MHD,

I think the thing that got my attention in what you wrote is that
you recognize the weight gain took time. So give yourself time
in trying to lose it. More than anything else, one needs to
incorporate exercise as a routine matter. About 16-17 years
ago I began running with a local running club. Running
with them has been a routine part of my life that I really
look forward to since the club has an active social side.
I also have a group of friends that likes to get together
for a mid-week run (followed by beers). What you do
needs to be something that you enjoy as a routine.

re weight gain over a long time, just few extra calories
everyday really adds up over months and years. Conversely,
just a few miles of running or minutes of other cardio
can knock off calories over time. The difficulty is that your appetite
may also increase so you have to be careful not to rationalize
too much extra eating just because you are exercising.

part of the reason I run is because I love to eat and drink high
calorie IPA. That and I really like the stress relief and meditative
aspects. But if you looked at me, you wouldn't necessarily think
'that guy's a runner'. I'm heavier than I ideally should be for being
a 'competitive' runner.

Whenever I run a race, my rule is that I do not
have to follow any restrictions/deprivations for a number of
hours = to miles raced. So I'm off any diet until sometime
after dinner on Monday.

[dobrojim]

mhd, read all my posts on page one of this thread. There's lots of suggestions on easy dieting techniques and on running techniques for those just trying to get back into shape.

In a nutshell: more fiber and protein, less carbs, low-intensity running (don't be afraid to take walk breaks) and strength training.

My fifty miler consisted of a whole lot of walk breaks throughout,
generally on anything resembling an uphill. When actually running,
it's lowest energy possible shuffling along in a manner that I feel
I can do for a virtually indefinite period of time.

[hands11]

i was a member of a gym until about a year ago when i decided that i could do more in less time if i just ratcheted up the discipline. outdoor running is SO much more effective than the treadmill. get a few dumbells and you won't be missing the weight sets at the gym. situps and other calisthenics work your core as well as any ab machine.

the only thing i miss are the regular pickup basketball games but i can usually find 1-2 games/week at outdoor courts. and a pool...

if you want a kick-your-ass sore-as-crap no-gym workout, try dobro's trail runs. my ankles, knees, and lower back were DEAD after running the great falls billy goat trail, and that was only ~5 miles. dobro is really bordering on superhuman efforts when he takes on those 50/100 miles supermarathons.

Thanks

The gym for me is more of a social way to work out and meet some new people once in a while. It also give me a new place to go other than home where the TV and the internet are easy distractions. Once I get that started, workout at home is easier. Gotta do what works and that is a little different for everyone.

Totally agree with all the low carbs talk and not worrying about the fat as much.

[pancakes3]

http://freakonomics.blogs.nytimes.com/2 ... -marathon/

thoughts?

[nate33]

http://freakonomics.blogs.nytimes.com/2010/11/22/the-mystery-of-the-boston-marathon/

thoughts?

It seems to me that they should set the qualifying times so that the proportion of female runners in the Boston Marathon approximates the proportion of female runners in marathons overall.

[dobrojim]

I can't argue with that

this has nothing to do with qualifying or what the stds should
be, but what I think we be REALLY cool would be if the organizers
took the avg of the last 5 years of the mens and womans winners,
gave the elite women that much of a head start, and offered
a sizable cash award to the winner as in first one to Copley Square.
The crowd would go nuts.

[mhd]

Update,

Been incrementally increasing my running totals: 1.1, to 1.5,, to 1.7, to 2, to 2.2 today. Again, really didn't feel tired at the end of it. I'm down to 192 after I ran. Going for 2.5 tomorrow.

[pancakes3]

you RAN today!?

[Kanyewest]

Update,

Been incrementally increasing my running totals: 1.1, to 1.5,, to 1.7, to 2, to 2.2 today. Again, really didn't feel tired at the end of it. I'm down to 192 after I ran. Going for 2.5 tomorrow.

Weird; I ran 2.2 miles today.

[mhd]

2.5 miles today. Felt good, but drained at the end of it. Looks like I'm close to hitting my limit. Need to increase my endurance.

[nate33]

Nonsense. There is no "limit"; or at least, no limit anywhere in the single digit range. You can continue to build on 2.5. Go 2.7 next time, then 2.9, then 3.0. If it gets tough, run a bit slower, or take a few walk breaks to catch your breath.

[Wizards2Lottery]

I hate it so much, I start working out and hitting the gym regularly but then I get derailed and it takes me a few months just to get motivated to go again.

Perhaps I need better discipline in general but how do most of you guys maintain a frequent excercise routine. This is the fifth time in the last three years this has happened. I start, I do it for a month, then I get derailed and it takes me a few months just to get back into it again.

The sad thing is the gym is right next to my apartment complex. It's not even a 30 second walk.

[mhd]

Nonsense. There is no "limit"; or at least, no limit anywhere in the single digit range. You can continue to build on 2.5. Go 2.7 next time, then 2.9, then 3.0. If it gets tough, run a bit slower, or take a few walk breaks to catch your breath.

That wasn't what I meant Nate. Before, I wasn't even tired, but today was the first time I felt it. I will obviously go higher. I'm doind 2.7 next time.

[Induveca]

I hate it so much, I start working out and hitting the gym regularly but then I get derailed and it takes me a few months just to get motivated to go again.

Perhaps I need better discipline in general but how do most of you guys maintain a frequent excercise routine. This is the fifth time in the last three years this has happened. I start, I do it for a month, then I get derailed and it takes me a few months just to get back into it again.

The sad thing is the gym is right next to my apartment complex. It's not even a 30 second walk.

SET GOALS. Obtainable goals.

Start off shooting for benching 180 within 2 months. Do that for all body parts, but never try to get there too quickly. Read bodybuilding.com for motivation/exercise techniques to try out. It can be very motivating KNOWING hundreds/thousands of people have followed a routine and have been successful.

It's a lot better than hitting the gym and thinking "jesus I am weak compared to these other people", or "god I am out of shape". If you have a solid long-term plan, every single trip to the gym is a big success.

[nate33]

I hate it so much, I start working out and hitting the gym regularly but then I get derailed and it takes me a few months just to get motivated to go again.

Perhaps I need better discipline in general but how do most of you guys maintain a frequent excercise routine. This is the fifth time in the last three years this has happened. I start, I do it for a month, then I get derailed and it takes me a few months just to get back into it again.

The sad thing is the gym is right next to my apartment complex. It's not even a 30 second walk.

Force yourself to stick to your schedule. On days where you just don't feel like going to the gym because you're tired, or sore, or busy, go anyway and say to yourself that you'll just "go through the motions" and do a quick, easy workout. Chances are, by the time you actually get there and start working out, you'll end up doing a full workout. And even if you don't, at least you aren't breaking your routine. Once you break your routine, it's really easy to continue skipping workouts.

[nate33]

Nonsense. There is no "limit"; or at least, no limit anywhere in the single digit range. You can continue to build on 2.5. Go 2.7 next time, then 2.9, then 3.0. If it gets tough, run a bit slower, or take a few walk breaks to catch your breath.

That wasn't what I meant Nate. Before, I wasn't even tired, but today was the first time I felt it. I will obviously go higher. I'm doind 2.7 next time.

I see. So you're saying that up until now, the runs weren't really that difficult. You've now hit a mileage level where you've got to work a little bit.

I like how you have developed a base. That'll really help you from getting sore once you start increasing mileage.

[pancakes3]

I hate it so much, I start working out and hitting the gym regularly but then I get derailed and it takes me a few months just to get motivated to go again.

Perhaps I need better discipline in general but how do most of you guys maintain a frequent excercise routine. This is the fifth time in the last three years this has happened. I start, I do it for a month, then I get derailed and it takes me a few months just to get back into it again.

The sad thing is the gym is right next to my apartment complex. It's not even a 30 second walk.

Induveca's advice about setting goals is solid, however I feel like a bigger truth that he said was - "don't get embarrassed". after all, this is for yourself. i know, easier said than done especially if you're curling 15's and the other guy's curling 50's.

some things you need to do if you're serious:
- set a routine. this means a set time, a set group of exercises, a set number of reps, etc. you get that routine down and it seems much more official. of course this requires you to do a fair bit of research in what lifts to do, what you're capable of, etc. 3 day cycles are fairly standard.

- do legs and abs. i repeat, do legs and abs. oh, and cardio. you need a solid core, and efficient pumping of oxygen to lift well.

- record your lifts with pen/paper. you HAVE to do this if you want an effective session. you'll feel dorky, especially at first when you're lifting light weights but you have to do it. you won't waste time wondering how much you did last time, it'll help with your goal-setting, and it'll be infinitely rewarding to chart your progress.

so yeah, this seems like a lot to do because it is. cheesy as it sounds, it's a lifestyle change. you're setting aside an hour+ of your life to something drastically different from what you normally would be doing. it'd be like if my mom decided to start following the wizards. she'd have to put in a fair bit amount of work in the beginning. learning the rules, finding time to watch the games, look up scores, join a message board, etc. but at the end, she'll just settle into a routine of checking realgm, making sure 7-9:30 is wiz-viewing time (unless it's a weird west cost time), knowing to complain about blatche's lack of effort, etc.