LGW Fit Club

[Curban915 0]

Dont even listen to him he is full of s***. He just spends his day doing things on here to get a reponse. I guess his mommy and daddy dont talk to him much so he comes here to try and get reactions out of us to fill a void in his life. SAD is the right word to use.

[Curban915 0]

Dont even listen to him he is full of s***. He just spends his day doing things on here to get a reponse. I guess his mommy and daddy dont talk to him much so he comes here to try and get reactions out of us to fill a void in his life. SAD is the right word to use.

[Guest REDWINGS4LYFE]

screw u curban

the best stack acording to body building.com (the mecca for any body builder)

stack creatine with

green tea extract

dextrose (sugar)

glutamine

nitric oxide

bcaas

Creatine ethyl ester

antioxidance

caffeine

this is my mega stack it has good healthy stuff in it 2 antioxdance bcaas green tea

[tipetz22 0]

After a few comments from my co-workers and checking out my BMI, I have come to the sad realization that I am slightly overweight. I weighted myself at the beginning of the week at 220 lbs. I am year and half removed from college life (which included soccer practices or games everyday for 4 years), needless to I was in pretty good shape. I was 6'3, 185-190 lbs. With get married (she is awesome cook!!), moving to a different state, and starting a full-time career (that invovles travelling), working out has falling off my priority list. The "freshman 15" finally caught up to me, ha ha! So I am signing up for LGW Fit Club!!

Currently - 6'3" 220 lbs (as of Monday- I will give updates on Mondays)

Goal - 195 lbs (beginning part of November)

I am still young, so it is a matter of eating better and running (with some weight training mixed in). I have been running 1-1 1/2 mile everyday or everyother day for about a week. I plan to incorporate weights next week as well has work up my staminia to 1 1/2- 2miles.

Thanks for the support!!!

Edited September 13, 2007 by tipetz22

[Curban915 0]

If you cut carbs you will drop big time. i'm 6-3 i got up to 230 played alot of golfi n high school then school was done put on the weight. stoped eating carbs within a monthe i was down to 200. now i weight in at a really nice 192 witch i'm really happy with slowing eating more carbs but once or twice a week and most of the time during lunch.

[tipetz22 0]

Curban, thanks for the advise!

I will work on cutting back on carbs. What did you eat in place of carbs?

[Curban915 0]

The thing is i ate like normal i want to What a Burger(texas thing) you all are missing out. I order a burger i just throw away the bun no fires. I ate stake checkin. I will PM you what the diet is like the paper i got on it. The english is soso also note that this in texas on the border with Mexico there some Mexican type meals. But you will get the drift.

[betterREDthandead 58]

I wouldn't jump into the Atkins so quick. You can stop eating carbs, but, like with any diet, you have to do it forever. And it's not healthy.

Here's what I've found helpful in losing 20 pounds:

- Don't eat so much. That's the only eating rule. Whatever extra stuff you eat, cut it out. Don't swear off anything entirely ("I will never drink another drop of Dr Pepper!") because it'll just make you miserable when you see someone else drinking it. Moderation is where it's at, because carbs are not as important as calories.

- Run on a treadmill instead of outdoors. Yeah, it's boring, but for me, music keeps the boredom away. Where you get a real advantage from the treadmill is you can control your speed. I started running three miles right away, but at a slow pace. Now I'm running anywhere between 3.5 and 4.5 miles, every time I run, and faster. You can run longer and farther that way and that's the real key to burning fat. Running outside means you only have your own brain to set the pace and you will always, always run too fast. Remember that a mile run is the exact same, fat-burning wise, as a mile walk.

- Make sure to lift some. Muscle burns fat.

- Read BlueMonk's post from a while back in this thread. The thing that I remember best from it, is that one pound is roughly 3500 calories. So if you can cut down 500 calories a day, you will lose a pound a week. That's a good, sustainable weight loss target in my mind. For me, running for 30-40 minutes on the treadmill burns about 450-600 calories, depending on pace.

[tipetz22 0]

I wouldn't jump into the Atkins so quick. You can stop eating carbs, but, like with any diet, you have to do it forever. And it's not healthy.

Here's what I've found helpful in losing 20 pounds:

- Don't eat so much. That's the only eating rule. Whatever extra stuff you eat, cut it out. Don't swear off anything entirely ("I will never drink another drop of Dr Pepper!") because it'll just make you miserable when you see someone else drinking it. Moderation is where it's at, because carbs are not as important as calories.

Great suggestions! I wasn't planning on cutting carbs totally out of my diet just "cutting back" (see above posting), anything you cut something total out, it is never a good situation. I went to myprymid.gov and worked out a calorie chart as to what I need to be eating calorie-wise. Sidenote- One good thing about me is a don't drink pop, I only drink water for the most part (I know I weird!!!!)

- Run on a treadmill instead of outdoors. Yeah, it's boring, but for me, music keeps the boredom away. Where you get a real advantage from the treadmill is you can control your speed. I started running three miles right away, but at a slow pace. Now I'm running anywhere between 3.5 and 4.5 miles, every time I run, and faster. You can run longer and farther that way and that's the real key to burning fat. Running outside means you only have your own brain to set the pace and you will always, always run too fast. Remember that a mile run is the exact same, fat-burning wise, as a mile walk.

Treadmills are good for pacing, so you know exactly how fast you are going and how many calories you are burning. It is also very boring. I will try to use the trendmill . . .

- Make sure to lift some. Muscle burns fat.

That starts next week!!!!!

- Read BlueMonk's post from a while back in this thread. The thing that I remember best from it, is that one pound is roughly 3500 calories. So if you can cut down 500 calories a day, you will lose a pound a week. That's a good, sustainable weight loss target in my mind. For me, running for 30-40 minutes on the treadmill burns about 450-600 calories, depending on pace.

Again, great information! That gives me a baseline.

My biggest opportunity is to cut back/off snacking during the evening/afternoon, those extra calories at night are not good for the body. Early returns on running 1 to 1 1/2 mi everyday and eating better for the past week and half --> I have lost 3 lbs. It is not my goal to lose weight in spurts, I am looking for consistant results. Thank you again for your suggestions BRH!!! Did you have any special meal plan that you work off of?

Thanks LGW Fit Club for your support!!!!!

[Curban915 0]

I agree with the above post but what i did was cut out the fast food 4 timese a week and only did 1 time. You can still eat healthy while cutting carbs. I did not like this diet to much at first. But my dad started it when he went to but a pair of dress pant size 36, within 2 months he was buying 32. Low carb is not very healthy for you if you do it forever. But at some point when you reach you target you can slowly work other things back in with moderation. This is such a great thred to really help the group of LGW out. Maybe if we weren't here so much we would not be in this thred? hahaha

[Son of a Wing 1,644]

I find the best way to control your carb is to front load them. Meaning eat a good amount of carbs in the morning and limit them as your day goes on. By dinner time you should be be eating a choice of meat with vegetables. You need carbs ESPECIALLY if you are active as they are the main source for energy.

Also always have a strong source of protein with every meal.

Great thread by the way. I am currently about 190 which is the lightest ive been since high school. I dont exactly see that as a good thing though because I've lost a good amount of muscle mass. Its tough to keep up the hardcore training after coming out of university football. I plan on working my way back into the intense training this next week though and will post my results.

[tipetz22 0]

As promised quick update:

Start 9/10 - 220 lbs

9/17 - 217 lbs

This week I start weight training with my 1 1/2 to 2 mile runs!

[MSUDoubleJ19 0]

Treadmills are good for pacing, so you know exactly how fast you are going and how many calories you are burning. It is also very boring. I will try to use the trendmill . . .

See, I think treadmill vs. outside is really just a personal preference. I HATE the treadmill and am more inclined to stop midway through because I'm bored. But when I run outside I am much more motivated, plus, if I run somewhere and want to stop, I don't really have a choice because I've gotta get back home somehow! And even if I stop and walk, like BRTD said, walking 1 mile burns as many calories as running one mile. However, to really get into fat burning mode, you need to be getting good cardio for more than 20 minutes (some even say 30 minutes), so if you were to walk and your heart rate declined too much, you'd be burning calories but not as much fat. I also like outside because I can set small goals for myself, like, I have to get to this point off in the distance (usually a road intersection) by the end of whatever song I am currently listening too. Whatever keeps you motivated I guess! And pacing shouldn't be a problem once you get used to it, my treadmill and outdoor pace are nearly identical (outdoor is generally elevated, but not by much, pry 6.8 mph compared to 6.6 mph on a treadmill, but it also fluctuates more with hills and such).

As far as eating, as people have suggested, I think it's very unnecessary to cut out all carbs. What you should do is replace some carbs with more vegetables and protein. For example, instead of just eating a plate of spaghetti for dinner, eat a smaller portion of spaghetti with either more meat in the sauce or a side of meat, along with a side of veggies.

Also, I think someone suggested eating about every 3 hours. It helps to keep your metabolism up all day long (when you eat, your metabolism is slightly increased). Make sure you eat breakfast within an hour of waking because it will start your metabolism going. If you do not, your body can enter "starvation mode" which will decrease your metabolism. Also, make sure you eat enough during the day! I think that people who try to not eat during the day generally end up overeating at night because they are so hungry!

Good luck!

[OsGOD 3]

The thing is i ate like normal i want to What a Burger(texas thing) you all are missing out. I order a burger i just throw away the bun no fires. I ate stake checkin. I will PM you what the diet is like the paper i got on it. The english is soso also note that this in texas on the border with Mexico there some Mexican type meals. But you will get the drift.

What-a-Burger Rocks!!! I want them to franchise up here.

[SouthernWingsFan 854]

See, I think treadmill vs. outside is really just a personal preference. I HATE the treadmill and am more inclined to stop midway through because I'm bored. But when I run outside I am much more motivated, plus, if I run somewhere and want to stop, I don't really have a choice because I've gotta get back home somehow! And even if I stop and walk, like BRTD said, walking 1 mile burns as many calories as running one mile. However, to really get into fat burning mode, you need to be getting good cardio for more than 20 minutes (some even say 30 minutes), so if you were to walk and your heart rate declined too much, you'd be burning calories but not as much fat. I also like outside because I can set small goals for myself, like, I have to get to this point off in the distance (usually a road intersection) by the end of whatever song I am currently listening too. Whatever keeps you motivated I guess! And pacing shouldn't be a problem once you get used to it, my treadmill and outdoor pace are nearly identical (outdoor is generally elevated, but not by much, pry 6.8 mph compared to 6.6 mph on a treadmill, but it also fluctuates more with hills and such).

As far as eating, as people have suggested, I think it's very unnecessary to cut out all carbs. What you should do is replace some carbs with more vegetables and protein. For example, instead of just eating a plate of spaghetti for dinner, eat a smaller portion of spaghetti with either more meat in the sauce or a side of meat, along with a side of veggies.

Also, I think someone suggested eating about every 3 hours. It helps to keep your metabolism up all day long (when you eat, your metabolism is slightly increased). Make sure you eat breakfast within an hour of waking because it will start your metabolism going. If you do not, your body can enter "starvation mode" which will decrease your metabolism. Also, make sure you eat enough during the day! I think that people who try to not eat during the day generally end up overeating at night because they are so hungry!

Good luck!

I don't necessarily like the treadmill, but I've learned to tolerate it. And I probably get more out of it vs. running outside b/c I'll typically run faster on a treadmill. For me now, it's not so much for me whether I prefer running treadmills vs. outdoors, it's largely about stretching before the run to me. I try to stretch for at least a good 5 minutes to not immediately cramp. Usually after jogging a quarter mile or so, I know if I'll be in the mood to run a lot or just call it quits after around 2 miles. Stretching has a large part to do with that.

Can somebody explain this to me though...

I only worked out twice last week actually. Friday night, I ate cheese fries for dinner. Saturday night while out watching football, I had a large salad, some pasta, and leftover fries from somebody who didn't finish. Sunday, I ate Sonic for dinner. Today I bought donuts for everybody at work, and I ate 5 of them throughout the day today. I weigh myself when I get home and I weight a little less than last week. The logic doesn't add up.

What-a-Burger Rocks!!! I want them to franchise up here.

They had about 500 of them where I went to college, but I probably only had it a handful of times.

[Guest REDWINGS4LYFE]

treadmill is waaay better for your joints

[tipetz22 0]

See, I think treadmill vs. outside is really just a personal preference. I HATE the treadmill and am more inclined to stop midway through because I'm bored. But when I run outside I am much more motivated, plus, if I run somewhere and want to stop, I don't really have a choice because I've gotta get back home somehow! And even if I stop and walk, like BRTD said, walking 1 mile burns as many calories as running one mile. However, to really get into fat burning mode, you need to be getting good cardio for more than 20 minutes (some even say 30 minutes), so if you were to walk and your heart rate declined too much, you'd be burning calories but not as much fat. I also like outside because I can set small goals for myself, like, I have to get to this point off in the distance (usually a road intersection) by the end of whatever song I am currently listening too. Whatever keeps you motivated I guess! And pacing shouldn't be a problem once you get used to it, my treadmill and outdoor pace are nearly identical (outdoor is generally elevated, but not by much, pry 6.8 mph compared to 6.6 mph on a treadmill, but it also fluctuates more with hills and such).

As far as eating, as people have suggested, I think it's very unnecessary to cut out all carbs. What you should do is replace some carbs with more vegetables and protein. For example, instead of just eating a plate of spaghetti for dinner, eat a smaller portion of spaghetti with either more meat in the sauce or a side of meat, along with a side of veggies.

I prefer outside, because I am going somewhere. I struggle with pacing, but I feel like my pace has increased over the past week, I will start running with a watch next week. I don't want to disappoint myself in first two weeks. I will probably be running on a treadmill tomorrow night, because I have a business trip to Little Rock.

Your absolutely right by adding more fruits/veggies, I cut out chips and crackers and replaced them with carrots and oranges.

Also, I think someone suggested eating about every 3 hours. It helps to keep your metabolism up all day long (when you eat, your metabolism is slightly increased). Make sure you eat breakfast within an hour of waking because it will start your metabolism going. If you do not, your body can enter "starvation mode" which will decrease your metabolism. Also, make sure you eat enough during the day! I think that people who try to not eat during the day generally end up overeating at night because they are so hungry!

Good luck!

Your right about eating late at night, YOU CAN'T DO IT!!! A-b/c I end up staying up too late and B-added calories when my body isn't working. Thanks for the support!!!!

I don't necessarily like the treadmill, but I've learned to tolerate it. And I probably get more out of it vs. running outside b/c I'll typically run faster on a treadmill. For me now, it's not so much for me whether I prefer running treadmills vs. outdoors, it's largely about stretching before the run to me. I try to stretch for at least a good 5 minutes to not immediately cramp. Usually after jogging a quarter mile or so, I know if I'll be in the mood to run a lot or just call it quits after around 2 miles. Stretching has a large part to do with that.

For me it is all about resistants, if you don't have the treadmill on an incline it doesn't really feel like I'm running. We have some nice hills (slight inclines and declines) and turns around here that we run on/around, so it mixes the run up a bit.

treadmill is waaay better for your joints

Agreed.

[MSUDoubleJ19 0]

One thing that is also great, and better done on a treadmill or a track is running intervals. It is great for fat burn and especially great if you happen to hit that "plateau" that many people hit in their weight loss. Add at least one interval workout in each week and it should help. Some people run intervals by time and some by distance, but I have always prefered distance. Quarter of a mile at a slow jog, quarter of a mile at a sprint, quarter of a mile at a slow job, quarter of a mile at a sprint, etc. Vs. 1 minute spritn, 1 minute slow jog, 1 minute sprint, etc.

Also, by no means am I a personal trainer, I'm just dishing out advice on my own and my friends' experiences. I have a number of friends who are great athletes (a marathon runner, college athletes, etc.) and friends that have lost a great deal of weight (My fiance dropped from 260 to 200). So most of what I say is just what I have seen in my own life or heard/read here and there, and it may not be true or work for others. I don't know.

And too, SWF mentioned stretching, I have also heard from numerous people/sources that it is better to not do hold stretches (like just standing and stretching a muscle) before a work out. Instead it is best to do thing like shoulder rolls, jumping jacks, and movement type warm-ups. It is good to stretch for at least 10 minutes AFTER a workout. If you have to pick one, definitely pick the after option. Again, this is just what I have heard/know from experience, I am by no means a doctor!

[betterREDthandead 58]

I've also heard that stretching is best after a short warm-up. Cold-stretching doesn't help at all according to that school of thought. Me, I don't stretch at all before I run.....call me crazy, but I've yet to hurt myself, and I just don't notice any difference. Maybe I'm not the best example. The only thing I do is a shin stretch because I get the awfulest shin splints and it helps to stretch those muscles a bit.

Personally I find the treadmill insanely boring as well, but that's because I think all forms of cardio exercise are boring. The iPod REALLY helps though. Music is what keeps the workout from being boring. And what I like about the treadmill is that unlike other forms of cardio, it's really the only one that you don't have to provide the force. You work the bike, you work the elliptical, and you do the work when you run outside. The treadmill works you, and that's why I prefer it.

As for my own workouts.....I've fallen off the wagon a bit in the past few days, because homecoming is coming up very soon and I've been busy! But I got in a run yesterday. All uphill too. (The damn ship was heeling slightly to starboard.....and the treadmills face port ) In just a couple days I'll find out my "official" weight from this cruise, by standing on the same scale I did when I left.

[Lou_Siffer 1]

Extensive stretching prior to lifting weights will effect your workout negatively. As MSUJJ said, stretching after is best.

[Wings_Fan_In_Exile 3]

I've never stretched prior to lifting weights but always made a habit of stretching before a lot of running. A habit I still have from 15 years of soccer. And when it comes to strecthing, countless coaches told me "never stretch a cold muscle".

[MSUDoubleJ19 0]

Just wanted to note something on the diet side. Obviously exercise is important, but so is fixing your diet. I have heard some nutritionists say that weight loss is 80% diet dependent and only 20% exercise dependent. I just read this article about how bad soda pop is for you and thought some might find it interesting:

http://www.cnn.com/2007/HEALTH/diet.fitnes...ries/index.html

[Wings_Fan_In_Exile 3]

Great article. "400 liquid calories" for a 32 oz Coke is insane! I never really thought about that before, I mean I knew it was unhealthy, but damn! I had already decided to completely cut out regular soda (throw in a Diet Pepsi here and there when water gets boring) but this article will help motivate.

I swear my company is trying to fatten us up. They provide free catered lunch on Fridays and all the free soda we can drink.

I'll have to remember that 32oz of soda = 20 minutes on the treadmill.

Edited September 19, 2007 by Wings_Fan_In_Exile

[SouthernWingsFan 854]

Great article. "400 liquid calories" for a 32 oz Coke is insane! I never really thought about that before, I mean I knew it was unhealthy, but damn! I had already decided to completely cut out regular soda (throw in a Diet Pepsi here and there when water gets boring) but this article will help motivate.

I swear my company is trying to fatten us up. They provide free catered lunch on Fridays and all the free soda we can drink.

I'll have to remember that 32oz of soda = 20 minutes on the treadmill.

I completely gave up soda about three years ago when I lost a lot of weight. One of the best decisions I ever made. Since that time, I've probably had no more that 10 sodas, if that. All I drink now is water, skim/low-fat milk, coffee (something I wish I could curb some, but I get little sleep during the week), red wine, and beer infrequently, and Gatorade/sports drinks VERY INFREQUENTLY.

As for the fit part, I hope I've done my part the past two days. Yesterday and today I did the same cardio workout, 30 minutes each time on the EFX machine (basically similar to climbing, but not a stepping machine). I burned 430 and 420 calories respectively and went for about 3 3/4 miles each time. That's damn fast for me so I better be getting in shape.

If I wake up early enough tomorrow morning I want to run 4 miles before work.

[eva unit zero 271]

im sure there are plenty of Juicers on the board

Juicers? They'll die off pretty quickly. I'd rather be a Cyber Knight anyway.