1. muffintop-less:

“There are two aspects to healthy muscles: endurance and strength, said Robert H. Fitts, an exercise physiologist at Marquette University and chairman of the biology department there. To maintain endurance, you should engage in activities that pump blood to the muscles, like walking. For strength, you need to lift weights, concentrating on what Professor Fitts calls the antigravity muscles, those of the back and legs. And, he adds, you should also maintain arm strength.
But while many people walk, fewer lift weights, and those who do often use incorrect techniques, said William J. Kraemer, a professor of kinesiology at the University of Connecticut.
Some try to do it on their own but tend to buy weights that are too light and may not know the well-researched methods that get results.
Others go to gyms, where they may be intimidated when they venture into weight rooms filled with people grunting and straining and machines that can seem daunting. Those who do try to lift at the gym can end up using weights that are not heavy enough to fully stimulate their muscles.
That is especially true of women, Dr. Kraemer said, even those who work with personal trainers. While women often say they are afraid they will bulk up, this fear is unfounded, Dr. Kraemer and others say. Acquiring muscle mass requires testosterone levels that women don’t have. Instead, the toning that many women say they want comes from lifting heavy weights.”
Full article

    muffintop-less:

    “There are two aspects to healthy muscles: endurance and strength, said Robert H. Fitts, an exercise physiologist at Marquette University and chairman of the biology department there. To maintain endurance, you should engage in activities that pump blood to the muscles, like walking. For strength, you need to lift weights, concentrating on what Professor Fitts calls the antigravity muscles, those of the back and legs. And, he adds, you should also maintain arm strength.

    But while many people walk, fewer lift weights, and those who do often use incorrect techniques, said William J. Kraemer, a professor of kinesiology at the University of Connecticut.

    Some try to do it on their own but tend to buy weights that are too light and may not know the well-researched methods that get results.

    Others go to gyms, where they may be intimidated when they venture into weight rooms filled with people grunting and straining and machines that can seem daunting. Those who do try to lift at the gym can end up using weights that are not heavy enough to fully stimulate their muscles.

    That is especially true of women, Dr. Kraemer said, even those who work with personal trainers. While women often say they are afraid they will bulk up, this fear is unfounded, Dr. Kraemer and others say. Acquiring muscle mass requires testosterone levels that women don’t have. Instead, the toning that many women say they want comes from lifting heavy weights.”

    Full article

  2. Week 4, Day 6

    Yesterday’s workout done today.

    Les Mills Combat: Shock Plyo
    30 minute HIIT that primarily uses plyometrics, with a brief track that optionally uses a dumbbell.

    I did this morning’s workout prior to eating breakfast, aside from one slice of whole wheat bread and one hard candy (butterscotch) to get some sugar (glucose) into the blood for quick & dirty energy.

    Glucose is necessary to avoid the “bonk” that is often experienced when people workout prior to eating breakfast. The typical recommendation is to eat some yogurt, but of course I have none.

    I am now noming some breakfast of lean burger & beans (it’s like I’m a cowboy on the trail, huu ha!) with a drink of almond milk (not so very cowboy). Lots of protein, fiber, and calcium. Tasty, too.

    Anyway! I am rambling. Done.

  3. Week 4, Day 4

    Les Mills Combat: Power HIIT
    30 minute HIIT workout

    Back on schedule after allowing my lower back to heal. Tonight’s workout was completed with the highest intensity that I could muster considering the circumstances.

  4. fithought:

    Weight Loss Problems (x)

    What do we have here? My new favorite meme, that’s what. These are so true.

  5. ladyknucklesinshape:

gym-doll:

stunnerdd:

Never really realized how much fat was inbetween organs too!

This is why people shouldn’t get discouraged when they first start losing weight. Its not gonna come off your tummy and thighs first its gonna come off between the organs.. where it shouldn’t be!

THIS IS WHY YOU DO YOGA.


Yoga’s great, but they’ll lose the excess fat as long as they’re doing a workout that they will consistently engage in.These images remind me of my weight loss before my weight equalized (fat loss / muscle gain made the scale pointless).  My body burned the fat from the legs first, then arms, then the neck area, and then finally chipped away at the gut.  Prior to that I couldn’t actually SEE the weight loss, but I could FEEL it.  I felt better, and I could feel my body changing subtly though the scales didn’t track much difference.This internal fat storage was most likely reduced first.  Makes sense.  My body is absolutely reticent to the notion of burning the belly fat.  Makes me wonder if my ancestors went through a serious starvation period.

    ladyknucklesinshape:

    gym-doll:

    stunnerdd:

    Never really realized how much fat was inbetween organs too!

    This is why people shouldn’t get discouraged when they first start losing weight. Its not gonna come off your tummy and thighs first its gonna come off between the organs.. where it shouldn’t be!

    THIS IS WHY YOU DO YOGA.

    Yoga’s great, but they’ll lose the excess fat as long as they’re doing a workout that they will consistently engage in.

    These images remind me of my weight loss before my weight equalized (fat loss / muscle gain made the scale pointless). My body burned the fat from the legs first, then arms, then the neck area, and then finally chipped away at the gut. Prior to that I couldn’t actually SEE the weight loss, but I could FEEL it. I felt better, and I could feel my body changing subtly though the scales didn’t track much difference.

    This internal fat storage was most likely reduced first. Makes sense. My body is absolutely reticent to the notion of burning the belly fat. Makes me wonder if my ancestors went through a serious starvation period.

  6. The Full Workout Schedule For 2014

    This may require some editing later. That depends on if I can continue to do the HIIT workouts in Les Mills Combat. If at any time I can not do the HIIT I will use a random P90X workout in its place.

    As before, there will be a brief rest (week or two) and then the program will be repeated.

    Weeks 1~3
    NOTE: Weeks 1 & 2 are identical, but week 3 changes. Those changes appear after the vertical line. In the case of the HIIT routines, NO other workout will be performed that day (they are too demanding).
    .. Day 1 Chest & Back + Combat 30 | Combat 60
    .. Day 2 Kenpo X or HIIT: Power
    .. Day 3 Shoulders & Arms + Combat 45 | Combat 30
    .. Day 4 Back & Biceps + Combat 60 | HIIT: Plyo
    .. Day 5 Plyometrics or HIIT: Plyo | Combat 60
    .. Day 6 Core Synergistics + Combat 60 | HIIT: Power
    .. Day 7 Rest or X Stretch

    Week 4
    NOTE: Week 4 is the end of Phase 1 and may be used as a lighter workout week; a kind of “recovery week” so to speak.
    .. Day 1 Combat 60
    .. Day 2 Core Synergistics and / or HIIT: Plyo
    .. Day 3 Kenpo X or Combat 30 (depending on how body feels)
    .. Day 4 X Stretch or HIIT: Power
    .. Day 5 Core Synergistics or Combat 60
    .. Day 6 HIIT: Plyo or optional replacement.
    .. Day 7 Rest or X Stretch … probably rest!

    ——

    Phase 2

    Weeks 5~7
    NOTE: Weeks 5 to 7 have more changes according to the Les MIlls Combat schedule. Those changes will be divided by vertical lines. So it’s like this:
    Week 5 | Week 6 | Week 7
    .. Day 1 Chest, Shoulders & Triceps + Combat 30 | Combat 60 | LMC 60 LIVE
    .. Day 2 Combat 60 | HIIT: Power | HIIT: Plyo | NOTE: May sub Plyometrics
    .. Day 3 Back & Biceps + Combat 45 | Combat 45 | Combat 45
    .. Day 4 Combat 30 | HIIT: Plyo | HIIT: Plyo
    .. Day 5 Combat 45 | Combat 60 LIVE | Combat 45
    .. Day 6 Combat 60 | HIIT: Power | HIIT: Power
    .. Day 7 Rest or X Stretch

    Week 8
    NOTE: End of Phase 2
    .. Day 1 Stretch X and / or Combat 45
    .. Day 2 Core Synergistics and / or HIIT: Plyo
    .. Day 3 Combat 60 LIVE
    .. Day 4 X Stretch and / or HIIT: Power
    .. Day 5 Core Synergistics and / or Combat 45
    .. Day 6 Stretch X and / or HIIT: Plyo
    .. Day 7 Rest or X Stretch

    ——

    Phase 3

    Weeks 9 - 11
    NOTE: The Les Mills Combat program completes midway through week 9. Random workouts will take its place once the Les Mills Combat program is finished, LMC workouts may still be used, or P90X, or perhaps jogging outside (depending on the weather).
    .. Day 1 Chest & Back, Ab + Combat 60 LIVE
    .. Day 2 Plyometrics and / or HIIT: Power
    .. Day 3 Shoulders & Arms + Combat 45
    .. Day 4 Yoga X and / or HIIT: Plyo (Les Mills Combat FINISHED (again))
    .. Day 5 Unknown
    .. Day 6 Kenpo X or Combat 60 LIVE or whatever
    .. Day 7 Rest or X Stretch

    Henceforth, the additional workout that takes place after the P90X workout will be determined based on weather and how my body is feeling. Note that Kenpo X is a very easy workout, so it will probably be replaced with an LMC workout. I also hate Yoga X (and that one workout alone is an hour and a half long), so I will almost certainly replace it as well.

    Weeks 10 - 12
    .. Day 1 Chest, Shoulders & Triceps + ??
    .. Day 2 Plyometrics
    .. Day 3 Back & Biceps + ??
    .. Day 4 Yoga X
    .. Day 5 Unknown
    .. Day 6 Kenpo X
    .. Day 7 Rest or X Stretch

    Week 13
    NOTE: Final week of P90X. Previous notes about Yoga X and such still apply, of course.
    .. Day 1 Yoga X
    .. Day 2 Core Synergistics
    .. Day 3 Kenpo X
    .. Day 4 X Stretch
    .. Day 5 Core Synergistics
    .. Day 6 Yoga X
    .. Day 7 Rest or X Stretch

  7. <p>Tonight’s workout was done back-to-back.</p>
    <br />
    <ul type=”circle”>
    <li>P90X: Shoulders & Back</li>
    <li>Les Mills Combat: Combat 30</li>
    </ul>
    <br />
    Pull-ups from the P90X workout were replaced with back-focused wide push-ups.  Other than that, nothing special or extra was done this with this evening’s workout.

  8. Forget about the scale.  Stop weighing (and sabotaging) yourself already!

  9. secretjo:

I need to remember this…

This is what I&#8217;ve always been saying.

    secretjo:

    I need to remember this…

    This is what I’ve always been saying.

  10. Help: Looking for specific food suggestions

    I know a guy who wants to lose weight, but his situation is very challenging due to his job:

    • No fridge: Nothing can be refrigerated.
    • Limited time: 15 minutes, maybe 20 tops, to eat.
    • Limited carrying space: Lunch box must carry 3 meals in the size of a milk jug
    • VERY LONG work hours
    • VERY physical work (factory)
    • vending machines (milk, Gatorade) are emptied quickly.

    Obviously he’s having a hell of a time preparing a healthy lunch box, and he’s also completely new to trying to eat healthy & lose the fat.

    His work environment is a factory that’s very busy, very demanding, and tends to be very hot. They have a very high turn over rate.

    My thoughts so far:

    • Meal bars:  They take up very little space and can still pack a lot of protein, fiber, & other nutrients.
    • bagged protein powder, meal replacement powder, or even a recovery drink powder that he can mix into water, if necessary. To be used as the drink for the meal.
    • Refried beans (particularly good if he has access to a microwave, but still edible otherwise)
    • Bread & peanut butter?  eh…
    • Carrots and some dip to help with the taste

    The food must be good at room temperature, must be eaten in 15 minutes, and needs to be healthy to help him reduce his weight.  The job itself is very physical and burns tons of calories.

    Any thoughts?

  11. youwillbealoneforever:

    i wish i could do it

    I find this very disturbing, but it’s also very powerful symbolism.

  12. alldaydreuniverse:

Fun ways to stay motivated!


That&#8217;s a really cool idea!

    alldaydreuniverse:

    Fun ways to stay motivated!

    That’s a really cool idea!

  13. demgainzzz:

 

    demgainzzz:

     

  14. Not too shabby! StepnSteph earned 581 points for his workout.
P90X: Chest, Shoulders, &amp; Triceps. I&#8217;ve rated this at maximum intensity because I increased the weights in two or three lifts in addition to increasing the intensity in some of the push-up routines. I could barely hit 7 reps in one of the lifts, pushed myself until I was unable to go beyond half way in some of the push-up routines, and did some (sloppy) one armed push-ups for the first time ever. Good times.
(edit: wow, Fitocracy&#8217;s new interface preview is still super buggy)
(via Fitocracy)

Fitocracy has helped hundreds of thousands of people reach the next level of fitness. Sign Up free.

    Not too shabby! StepnSteph earned 581 points for his workout.

    P90X: Chest, Shoulders, & Triceps. I’ve rated this at maximum intensity because I increased the weights in two or three lifts in addition to increasing the intensity in some of the push-up routines. I could barely hit 7 reps in one of the lifts, pushed myself until I was unable to go beyond half way in some of the push-up routines, and did some (sloppy) one armed push-ups for the first time ever. Good times.

    (edit: wow, Fitocracy’s new interface preview is still super buggy)

    (via Fitocracy)

    image

    Fitocracy has helped hundreds of thousands of people reach the next level of fitness. Sign Up free.

  15. Dymatize SCAM ALERT – Elite Whey and ISO-100 Protein Fraud? →

    Fitblr and active Tumblrs, you should read this and pass this one around.  Make sure that people know to stop buying this stuff until more tests can be done.  It seems to be very short on the protein and very high on the carbs, so it’s basically a rip off unless more tests show otherwise. Please share this link, thanks.