fit for the summer

[Dalit]

My brother says you have to shock the body when you reach a plateau to lose weight. Like waking up and going on an hour walk and not eating until noon.

You've got a point.

Currently, my goal has shifted from active weight loss to maintenance and, well, toning up. Getting some strength. Strength is sexy. And weight training will have benefit to me as I age, etc.

I tend to do a lot of cardio, too much really, and all the repetitive motion, especially with all the plyometrics (jumping) I was doing in high impact aerobics classes was too much. Maybe it's even a runner's/jumper's knee kind of thing even though I've never been into running properly. For an hour, sometimes two, I'd take classes and move consistently and fast across the room.

Here's something I think will help women, but take this YouTuber with a grain of salt. Based on what I've learned about nutrition and health, I've seen her promote eating too little just to keep in her macros. If a person is trying too hard to make a macro goal that he/she has only 3 oz of veggies with a meal and 4 oz of rice, that's a problem. Even when I was in a big caloric deficit, I ate 20 oz of veggies a day. Now I eat more whenever possible. Veggies are a zero point food on Weight Watchers. In other words, eat veggies, eat a lot of them, 3 oz is just weak and wrong. Zero points! The calorie count of veggies is negligible. More of them will never hurt a person. Talking about the non-starchy veggies here.

Anyway, this is Gauge Girl Training/Christine Hronec and, now that I eat more fat, moderate carbs, and try to get between 70-110 g of protein daily, it's almost like I have a new faster metabolism. I'm an endomorph, which is the body type that loves to retain fat the most. But then people don't always fit neatly into these categories.

 

[Dalit]

I’m 12% body fat. 19% is pretty good too. Congrats.
I’m 5’7 193lbs though. Trying to bulk up to 205lbs

That's wonderful! Currently, 27% body fat (I think? not verified by caliphers or Dexa scan), 5'6" and 142 lbs. Would like to lower the percentage to 24% or slightly less whether or not the weight decreases or even increases slightly.

 

[Lisa]

You've got a point.

Currently, my goal has shifted from active weight loss to maintenance and, well, toning up. Getting some strength. Strength is sexy. And weight training will have benefit to me as I age, etc.

I tend to do a lot of cardio, too much really, and all the repetitive motion, especially with all the plyometrics (jumping) I was doing in high impact aerobics classes was too much. Maybe it's even a runner's/jumper's knee kind of thing even though I've never been into running properly. For an hour, sometimes two, I'd take classes and move consistently and fast across the room.

Here's something I think will help women, but take this YouTuber with a grain of salt. Based on what I've learned about nutrition and health, I've seen her promote eating too little just to keep in her macros. If a person is trying too hard to make a macro goal that he/she has only 3 oz of veggies with a meal and 4 oz of rice, that's a problem. Even when I was in a big caloric deficit, I ate 20 oz of veggies a day. Now I eat more whenever possible. Veggies are a zero point food on Weight Watchers. In other words, eat veggies, eat a lot of them, 3 oz is just weak and wrong. Zero points! The calorie count of veggies is negligible. More of them will never hurt a person. Talking about the non-starchy veggies here.

Anyway, this is Gauge Girl Training/Christine Hronec and, now that I eat more fat, moderate carbs, and try to get between 70-110 g of protein daily, it's almost like I have a new faster metabolism. I'm an endomorph, which is the body type that loves to retain fat the most. But then people don't always fit neatly into these categories.

My brother is into working out, so I figured he’d know.
For me, I realized that to lose weight I have to cut down on the food and walk more. My whole goal now is not to gain and try to maintain or lose weight.

 

[Dalit]

This is cool. This dude knows a lot about women. The struggle is real.

 

[Maes17]

That's wonderful! Currently, 27% body fat (I think? not verified by caliphers or Dexa scan), 5'6" and 142 lbs. Would like to lower the percentage to 24% or slightly less whether or not the weight decreases or even increases slightly.

I’m expecting fat gain as I bulk, so I’ll keep up to date or try. Work has kinda slowed down for me OT wise, hopefully more time to commit to a more intense routine.

My son has become a little bit independent to where I’m comfy leaving him alone if I need to sneak away for the home gym

 

[Maes17]

Did speed squats, deadlifts for reps.
Leg curls, leg extensions, dumbbell shoulder press and t bar row.


That specific routine is to help my posterior chain. Working back, legs, shoulders same day.

My other set up. I also do chest, back same day. Push-pull ratio to keep everything balanced.

Leave arms for one day to focus on pump. Another day is too work on weak muscle groups which can feel like random workouts but they serve a purpose to stay injury free.

Along with cardio 3x a week.

 

[Maes17]

Going strong in the gym right now.


Feeling confident and happy

 

[Lurker]

Pippa Middleton is #bodyinspo

Wide shoulders, no hips or mons, negligible boobs. Good inspo to look like a boy.

 

[morita]

Most women would kill to have her abs but nice exemple of body-shaming here.
Good for you if you're as ripped as her I guess.

 

[Lurker]

Most women would kill to have her abs

Why?

 

[morita]

Overtraining | 9 Signs of Overtraining to Look Out For

Overtraining can be detrimental to your health and fitness outcomes. Learn about overtraining and how to prevent it with these 9 signs to look out for.

www.acefitness.org

I wish I could avoid this.

 

[Kung Fu]

Getting "fit" is subjective.

 

[morita]

Has anyone ever tried to run a 26mile marthon, what was it like? I'm very competitive so I want to try it.

 

[Lisa]

Has anyone ever tried to run a 26mile marthon, what was it like? I'm very competitive so I want to try it.

I couldn’t imagine running that...good luck to you!!

 

[Todd]

Has anyone ever tried to run a 26mile marthon, what was it like? I'm very competitive so I want to try it.

I have run half marathons and started training to run a full a marathon about two years ago, when my soft tissue specialist informed me I have mild degeneration in my right hip. He strongly suggested to limiting myself to half marathons at the most.

I can feel the agitation in my hip if I over do it. The problem is that running at a slower pace is actually worse for it. I need to keep a cadence of at least 170 strides per minute to avoid agitating it. To train for a marathon the pace is much too slow and too difficult for me to keep up the 170 strides per minute pace. I'm better off keeping my runs below 6 miles to manage my hip issue.

You can properly train and work up to 1/2 marathon distance without doing any premanent damage to your body. The reality is that any aerobic training beyond about 1.5 to 2 hours actually causes damage and there is no longer any benefit. No one actually runs 26.2 miles at once while properly training for a marathon. Because of this you don't really know what to expect when you run your first marathon. Hence the reason many first time marathon runners don't actually finish.

There really is no way to run a full marathon as a beginner without completely breaking down your body. You will hit a wall and suffer from severe lactic acid buildup in your muscles. Only sheer will power and mind over matter will get you to the finish line, no matter how much training you have done or how prepared you think you are.

Still want to try it?

 

[morita]

I couldn’t imagine running that...good luck to you!!

well thanks.

 

[morita]

You can properly train and work up to 1/2 marathon distance without doing any premanent damage to your body. The reality is that any aerobic training beyond about 1.5 to 2 hours actually causes damage and there is no longer any benefit. No one actually runs 26.2 miles at once while properly training for a marathon. Because of this you don't really know what to expect when you run your first marathon. Hence the reason many first time marathon runners don't actually finish.

There really is no way to run a full marathon as a beginner without completely breaking down your body. You will hit a wall and suffer from severe lactic acid buildup in your muscles.

Still want to try it?

Yes, I'd rather do it when I'm in my early twenties and healhty. The worst case scenario would be giving up before even trying. If I try and I fail, I can still try again next year.

Only sheer will power and mind over matter will get you to the finish line, no matter how much training you have done or how prepared you think you are.

And I hope that's something I take into everything I'm planning to do next.

 

[Todd]

Yes, I'd rather do it when I'm in my early twenties and healhty. The worst case scenario would be giving up before even trying. If I try and I fail, I can still try again next year.


And I hope that's something I take into everything I'm planning to do next.

Awesome, I'm quite competitive by nature myself. Since the full marathon is out of the picture for me, I'm working on bettering my 5K time right now. If I can keep my training schedule on plan, i'll shoot to do a 1/2 marathon in the fall.
If you are interested, I can help you develop a training plan for a marathon. What's your current running experience / how often do you run right now? How soon are you looking to try your first one?

 

[morita]

If you are interested, I can help you develop a training plan for a marathon. What's your current running experience / how often do you run right now? How soon are you looking to try your first one?

I plan on starting to run 3 times a week, and when it becomes easier I'll do 5 times.

I mostly do strenght training to grow muscle mass and I do bicycle so I'm prety active already. I'm not a runner yet but I have 7 months ahead of me until the marathon.

 

[Todd]

I plan on starting to run 3 times a week, and when it becomes easier I'll do 5 times.

I mostly do strenght training to grow muscle mass and I do bicycle so I'm prety active already. I'm not a runner yet but I have 7 months ahead of me until the marathon.

LOL! 7 months is not realistic for someone who has little running experience. I would suggest you start with some 10K races and maybe do a 1/2 marathon in 7 months and then plan on a full marathon in another 7 months. I'm not saying it's impossible...if you are already in really good shape and you are fully committed to training it might not be a problem at all. Of course you are much younger than I was when I started running so it will definetely be easier for you. I didn't even start running casually until I was 42.

Good luck!