Strength Training/ Fat Burning

[Pcola Girl]

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Its been alitlle cooler here to with us here to. No snow or ice but it has been getting in the 40's at night and not getting out the 60's all day. But its sunny though.

I had some sort of stomach bug for the last two days but am feeling better today.

It seems we all have been busy lately with our lives but try not to get to busy to post ok.

My eating is still going well and been trying to keep some exercise up to, so i am doing ok. Hope you are to.

[Pcola Girl]

Still hanging in there with the exercise and low carb.

[Chef]

Originally Posted by Pcola Girl

Still hanging in there with the exercise and low carb.

Hi Mary,

I invited Wendy from Cal. to join us. I hope she does.

I really numbed up my feet and legs but I am better now and am very excited to keep going with fat burn until April 1st. I hope RC and Brian are doing OK and will be back for the change up in April.

It sound like you are doing OK with all.

I am super perfecting my diet. I am building in lettuce as you posted about. I worked in celery for blood pressure. I have cocoa and cinnamon in my coffew and I end my day with a low fat blueberry yogart with walnuts and almonds. Hard to believe I can build muscle this way but it is working.

Let me know if you are doing anything better with food. Or if your knee situation has improved?

Cheers

Jim

[inatic]

Originally Posted by Pcola Girl

Brian, my doctor tells me my knee is worn out. I injured it a long time ago and its never been the same. I have been to rehab with it so many times I cannot count them all. I have gone through extensive strength training for my knees in the pass and just as recently as last March to. Nothing helps it, not even the swimming. Exercise usually makes the pain in worse but if I do not exercise at all with it, it will stiffen up so bad it is hard to even move or walk on it. I have arthritis in it really bad also.
I wear a knee brace on it most days when I am up and about on it.
Both my knees have arthritis but the one I injured along time ago is the one that is so bad.

The only weights I do is my hand weights. I try to keep my upper portion of my body in good shape so my joints will not go bad in it. I have arthritis real bad, its a inherited thing that goes back to my great grand mother. My sister has it bad to.
What are some good weights to use for upper body strength?
I use some pool hand weights to and some ankle weights also in the pool.
I have a elastic band I use for my arm exercises.

I exercise regular in spite of the pain from my arthritis. Always been very active, no reason to slow up now just because I have arhtritis and a few more aches and pains.

are you using any supplements that might help with arthritis. I have osteoarthritis too and have been using some Glusamin/Chrondroitin and MSM.. It seems to help but not a guarantee. . One must watch with supplements you do use as the are not all created equal.

Also this is promising for some..Hyaluronic Acid (HA)

[Pcola Girl]

My knees have been doing some better. Guess the exercise have been working on them because it seems like the pain has eased up in them some and I am walking some better than I was to. Hope when I lose the rest of this weight that will help them to.
So far my doctor has put off any surgery on them, which I was real happy about because I did not want it if it could be helped.
Does the yogurt help build muscle you say Chef? Maybe I need to try that because I have not been eating any yogurt yet.
I have been doing better with my eating though and even feel I have lost a few more pounds even though I have not weighed yet. I will get weighed next Wednesday when I see my doctor again.

Maybe Wendy will post soon, its nice to have new ones join us here.

[inatic]

yogurt does not help build muscle. eating enough protein and 'stress' (wt training) builds muscle.. (at least in a newbie.

[Chef]

Originally Posted by Pcola Girl

My knees have been doing some better. Guess the exercise have been working on them because it seems like the pain has eased up in them some and I am walking some better than I was to. Hope when I lose the rest of this weight that will help them to.
So far my doctor has put off any surgery on them, which I was real happy about because I did not want it if it could be helped.
Does the yogurt help build muscle you say Chef? Maybe I need to try that because I have not been eating any yogurt yet.
I have been doing better with my eating though and even feel I have lost a few more pounds even though I have not weighed yet. I will get weighed next Wednesday when I see my doctor again.

Maybe Wendy will post soon, its nice to have new ones join us here.

Hi Mary,

The yogart is good for digestion and the fruit is good.

I do build muscle by protein and just good foods all day everyday. I am happy to have vegetables rather than fries. That took a while.

Take care.

Cheers

Jim

[Chef]

Originally Posted by inatic

yogurt does not help build muscle. eating enough protein and 'stress' (wt training) builds muscle.. (at least in a newbie.

Nice of you to post in please join us.

I love your look Great inspiration for us all.

Cheers

Jim

[inatic]

thank you! Kind of you to say.

[Chef]

Originally Posted by inatic

thank you! Kind of you to say.

Hi Ilean,

It takes alot of dedication on a daily basis to get to your level. I am at year three and making good progress. I hope to be at goal bu July due to dedication to diet and this 12 week training program.

I was checking out yogurt and Greek-Style is thicker and contains more protein than regular types. It can help speed recovery. I so much want to help Mary get closer to her goal and just a little help might do it. Your help is greatly appreciated.

Mary has a knee problem but is doing alot of what she can. Maybe muscle recovery and a rest would be best in her situation? Any ideas.

Thanks, Ileen.

Cheers,

Jim

[Pcola Girl]

Just wanted to say hi. I am still eating healthy and doing my exercises, at least what I can until this weather warms back up so I can get into our pool and then I can really do some exercises and swimming to.

[JUNEBUG2]

Hello, may I join your thread. I have been working with weight machines for about 3 weeks. I am very interested in doing the strength training and then the fat burning. I do as much weight as I can for 2 sets, 15 reps each 3 times a week.(all machines r for upper body) I have not started with machines for my legs yet. I finish with 1.5 to 2 hrs of walking/jogging in the pool. On Tues and Thursday I do walking/jogging in pool for 2 to 2.5 hrs. The idea of doing strength training for 12 weeks sounds like a good idea I enjoy the machines and love the pool, sometimes I hate getting out. I am walking or jogging the whole time with few exercises inbetween. I hve enjoyed reading your post and will need to go back and read to see exactly what you guys are doing each day. I too have issues with my knee. My knee improved so much after we moved into this 2 story house. I was here 3 months when I realized I could go up and down stairs without my knees screaming at me. I have been told its because going up and down stairs has built up the muscle around my knee and is taking the slack off the bones rubbing together. I dunno if its true or not, I just know I hve to do alot of walking before I get the bones screaming. My question now is, I am gaining weight even tho I am low carbing and staying under 20 carbs. Is it because I am blg muscle?

[inatic]

how much wt have you gained? Some do gain a bit of water wt when they first start wt training due the muscle holding a bit of water.

do you track your cals, even though you LC..

[Chef]

Originally Posted by JUNEBUG2

Hello, may I join your thread. I have been working with weight machines for about 3 weeks. I am very interested in doing the strength training and then the fat burning. I do as much weight as I can for 2 sets, 15 reps each 3 times a week.(all machines r for upper body) I have not started with machines for my legs yet. I finish with 1.5 to 2 hrs of walking/jogging in the pool. On Tues and Thursday I do walking/jogging in pool for 2 to 2.5 hrs. The idea of doing strength training for 12 weeks sounds like a good idea I enjoy the machines and love the pool, sometimes I hate getting out. I am walking or jogging the whole time with few exercises inbetween. I hve enjoyed reading your post and will need to go back and read to see exactly what you guys are doing each day. I too have issues with my knee. My knee improved so much after we moved into this 2 story house. I was here 3 months when I realized I could go up and down stairs without my knees screaming at me. I have been told its because going up and down stairs has built up the muscle around my knee and is taking the slack off the bones rubbing together. I dunno if its true or not, I just know I hve to do alot of walking before I get the bones screaming. My question now is, I am gaining weight even tho I am low carbing and staying under 20 carbs. Is it because I am blg muscle?

Welcome June Bug2,

I'm sure all in this thread will want you here and more than welcome you.

Congratulations on your progress and resolve.

Thank you for thinking of our program here. I am on the fat burn until April then I will start the strength training. It seems that you are doing the strength training part.

Please continue as you are until April then you can switch to the Fat burn segment. If you want.

As we go we will all be discussing how to make the most of our efforts and we can lean on eachother for support and help and motivation in many ways

Cheers and welcome

Jim

[Chef]

Originally Posted by inatic

how much wt have you gained? Some do gain a bit of water wt when they first start wt training due the muscle holding a bit of water.

do you track your cals, even though you LC..

Hi June Bug,

Here are some good questions you might want to answer to help you

[Chef]

Originally Posted by JUNEBUG2

Hello, may I join your thread. I have been working with weight machines for about 3 weeks. I am very interested in doing the strength training and then the fat burning. I do as much weight as I can for 2 sets, 15 reps each 3 times a week.(all machines r for upper body) I have not started with machines for my legs yet. I finish with 1.5 to 2 hrs of walking/jogging in the pool. On Tues and Thursday I do walking/jogging in pool for 2 to 2.5 hrs. The idea of doing strength training for 12 weeks sounds like a good idea I enjoy the machines and love the pool, sometimes I hate getting out. I am walking or jogging the whole time with few exercises inbetween. I hve enjoyed reading your post and will need to go back and read to see exactly what you guys are doing each day. I too have issues with my knee. My knee improved so much after we moved into this 2 story house. I was here 3 months when I realized I could go up and down stairs without my knees screaming at me. I have been told its because going up and down stairs has built up the muscle around my knee and is taking the slack off the bones rubbing together. I dunno if its true or not, I just know I hve to do alot of walking before I get the bones screaming. My question now is, I am gaining weight even tho I am low carbing and staying under 20 carbs. Is it because I am blg muscle?

I wanted to follow-up on your first post here now that I have time.

The program is easy but the big thing is that you get to keep changing things so you don't get bored.

I personally can't wait for my change up to Strength Building in April. I have found this program works because the body like it also.

You can do as much or as little as you want.

The greater reps and lighter weights is alot of fun. You will think Oh that is easy but your body will respond to 100 reps of say 20 lbs because you will feel winded and sweating. If you are doing the bigger weights and less reps you will see your muscle growing and it will make you feel great.

So start anywhere and let us know how it is going for you.

Cheers

JIm

[inatic]

100 reps NO unless your doing MANY sets worth of nothing more than 20r.. and even then.......

[Chef]

Originally Posted by inatic

100 reps NO unless your doing MANY sets worth of nothing more than 20r.. and even then.......

Hi Inatic,

You are great! I saw sombody post to another member to look at you for inspiration. You simply must be part of this thread PLEASE...

OK to explain fat burning part of the program:

I do every select--weight machine I do every plate loader station and several free weight locations to include dumbells.

So I go to any location and do 5 sets of 20reps at light weight.

Light for me is 50 lbs

Light for others to include the new gal might be 20lbs.

I hope all can understand that you are doing alot of light weight it gets heart rate up.

The strength training is heavy and less reps but you get the burn going.

I do this two step program because it is fun and I know it works for me. Besides I got this from Marcie Frasier a fitness expert in our area check her out she has a web site.

Thank you for your input about this program. I know with your help I can present it to other members better.

Cheers

Jim

[BrianSCohen]

Chef,

I think what shocked Ileen was that you are really just doing a cardio program on the weight machines. Doing any exercise with a weight machine for 100 reps will fatigue you by using up all your available energy, but it won't stress and challenge your body to build larger and stronger muscles. To do that, you need to do exercises that are closer to the maximum weight possible. If you can lift 100 lbs, you should be able to lift 90 lbs 3 times nad 75 lbs, ten times. After about 20 reps, your ability to lift is limited by endurance, not strength. Weight training is about building strength and muscle mass.

Fat burning with weight training is usually still focused on lifting heavy weights with limited reps and sets, but seeks to increase your metabolic rate. In the book New Rules of Lifting there are Fat Burning, Hypertrophy (muscle building) and strength routines. The differences are focused on how much rest between exercises (less boosts your metabolism), and reps (less reps for strength). In either case, exercises maintain reps in a range well under twenty to focus on stressing your muscles.

I am sure you can get a great workout using the weight machines as you have done, I just hope that you understand that this use is typically outside what most people would consider weight training. You might consider a fat burning program focused on heavier weights and a rep range of at most 12-15. If you reduce the time between your sets, you will get your heart rate right up there and really boost your metabolism.

[inatic]

i can always count on Brian or Chris to put into words what i can not say.

New rules is an awesome program!

Chef, i dont mind participating but i dont support wt training with those hi reps.. I train in all the rep ranges(in one workout) WHere goal appropriate, we might train HIGH reps but that is normally only for depletion..

THere is no reason for anyone to waste time and energy pumping a wt that long when it serves no purpose, which is most peoples purpose for wt training, to build muscle..

[Chef]

Originally Posted by BrianSCohen

Chef,

I think what shocked Ileen was that you are really just doing a cardio program on the weight machines. Doing any exercise with a weight machine for 100 reps will fatigue you by using up all your available energy, but it won't stress and challenge your body to build larger and stronger muscles. To do that, you need to do exercises that are closer to the maximum weight possible. If you can lift 100 lbs, you should be able to lift 90 lbs 3 times nad 75 lbs, ten times. After about 20 reps, your ability to lift is limited by endurance, not strength. Weight training is about building strength and muscle mass.

Fat burning with weight training is usually still focused on lifting heavy weights with limited reps and sets, but seeks to increase your metabolic rate. In the book New Rules of Lifting there are Fat Burning, Hypertrophy (muscle building) and strength routines. The differences are focused on how much rest between exercises (less boosts your metabolism), and reps (less reps for strength). In either case, exercises maintain reps in a range well under twenty to focus on stressing your muscles.

I am sure you can get a great workout using the weight machines as you have done, I just hope that you understand that this use is typically outside what most people would consider weight training. You might consider a fat burning program focused on heavier weights and a rep range of at most 12-15. If you reduce the time between your sets, you will get your heart rate right up there and really boost your metabolism.

Hi Brian,

Great to hear your reply! Always excellent!

Yes.. I totally agree. I use the many reps to change the routine and yes I know it is a cardio type and not a muscle build type of program. Thank you.

I do go quickly from one to the next so I am circuit training and getting the heart rate up.. I also do a lift then static stop then controlled negitive resistance on the down to the stop. So I have a tremendous three step program going.

Bottom line I agree with all the concerns about this topic but I do this for fun and I want to stop the muscle building and lean my body out so I become strong and sleek rather than a muscle bound guy who can't wash his hair due to huge biceps.

Please meet me half way with this program for the fun part.

Cheers

Jim

[inatic]

What gains muscle is what keeps muscle.. You dont get long and bulky on a cut or body builders would explode.. that is why we deliberately bulk to gain muscle.

forgive me if i have already posted this, more so for those following along
Optimal Weight Training While Dieting

[Chef]

Originally Posted by inatic

What gains muscle is what keeps muscle.. You dont get long and bulky on a cut or body builders would explode.. that is why we deliberately bulk to gain muscle.

forgive me if i have already posted this, more so for those following along
Optimal Weight Training While Dieting

Hi Inatic,

Nice read. I will make adjustments based on the read. I think anyone should check out that site it is loaded with great info

You are special thanks

Cheers

Jim

[inatic]

That is my coach's site and he's AWESOME!

[Chef]

Originally Posted by inatic

That is my coach's site and he's AWESOME!

OK so we have a new challenge to make a great exciting program even better.

I hope other members that keep posting about lack of motivation can catch this wave and enjoy the ride.

I have my usual 45 min row today and I am able to spend 3-4 hours on this comming weekend a very enjoyable workout at my new club. I just got lucky with a $20 per month membership for 18 months. I will continue my rowing and other cardio but I am going to pump up the weight starting right away. I feel new vigor right now in anticipation of the comming weeks. I have been chomping at the bit to get back to the strength building part of the program anyway.

I am going to build in a two stage program to keep things changed up in future. I don't have that formulated yet and I will let you know soon what it is. When available; for now, I will put efforts into some good weight and workouts.

Thanks for making things fun for today. Have a special day tomorrow.

Cheers

Jim

[Chef]

Originally Posted by Chef

OK so we have a new challenge to make a great exciting program even better.

I hope other members that keep posting about lack of motivation can catch this wave and enjoy the ride.

I have my usual 45 min row today and I am able to spend 3-4 hours on this comming weekend a very enjoyable workout at my new club. I just got lucky with a $20 per month membership for 18 months. I will continue my rowing and other cardio but I am going to pump up the weight starting right away. I feel new vigor right now in anticipation of the comming weeks. I have been chomping at the bit to get back to the strength building part of the program anyway.

I am going to build in a two stage program to keep things changed up in future. I don't have that formulated yet and I will let you know soon what it is. When available; for now, I will put efforts into some good weight and workouts.

Thanks for making things fun for today. Have a special day tomorrow.

Cheers

Jim

Hi all,

I had a great workout. I did the rowing-bike-eliptical it was a three day weekend for me so I had many good hours to spend with the weights as well.

Maybe there is an answer to a question I have had for some time.

I work out with a lot of weight but I feel like I am reaching my personal top end. Say using a 45lb dumbell?

I don't want to use more weight I am happy with the heavy weight I am using. But if I stop increasing weight will the muscle building then stop?

Any ideas of what to do when you reach peak wieght for you???

Thanks

Jim

[BrianSCohen]

Originally Posted by Chef

Hi all,

I had a great workout. I did the rowing-bike-eliptical it was a three day weekend for me so I had many good hours to spend with the weights as well.

Maybe there is an answer to a question I have had for some time.

I work out with a lot of weight but I feel like I am reaching my personal top end. Say using a 45lb dumbell?

I don't want to use more weight I am happy with the heavy weight I am using. But if I stop increasing weight will the muscle building then stop?

Any ideas of what to do when you reach peak wieght for you???

Thanks

Jim

It sounds like things are going well. You are using heavier weights and you should be both feeling stronger and displaying more strength. To continue strength and muscle mass increases, you need to continue challenging your muscles. Typically this means increasing the weight. Sure, you can temporarily increase the challenge by lifting slowly or with more reps/sets, but in the end, that just won't work. You need to up the weight. While a 45 lb might feel like the heaviest weight you can lift right now, if you keep increasing the stress and challenge through heavier weights you will eventually find that 45 lbs is your warm up weight.

When I can complete my reps with good form, I increase the weight. Each time this happens, my partner and I tease each other that we "win a prize". That prize is a heavier weight next time.

[inatic]

Agreed..

[Chef]

Originally Posted by BrianSCohen

It sounds like things are going well. You are using heavier weights and you should be both feeling stronger and displaying more strength. To continue strength and muscle mass increases, you need to continue challenging your muscles. Typically this means increasing the weight. Sure, you can temporarily increase the challenge by lifting slowly or with more reps/sets, but in the end, that just won't work. You need to up the weight. While a 45 lb might feel like the heaviest weight you can lift right now, if you keep increasing the stress and challenge through heavier weights you will eventually find that 45 lbs is your warm up weight.

When I can complete my reps with good form, I increase the weight. Each time this happens, my partner and I tease each other that we "win a prize". That prize is a heavier weight next time.

Thank you Brian and Ileen,

You both have been a source of great information and clairity in my progress. I hope other members are seeing this great info.

So I think we can have the tread be better and help more folks with a motivation factor that we have here.

Second we can make the 12 week program better because we will not give up as much weight as first spoken of. We will do a little more than an Iron Cardio routine as I have learned about.

So I am back on the strength building and will do the fat burning part in 12 weeks. I will just lighten it up a little not alot when I do start.

Thanks for your help. I am still highly motivated by the 12 week program and I will continue. I hope new members jump in and try it out. I like that you Brian and Ileen are here to help out.

I hope RC can begin again and give us an update on how things are. He has been in my thoughts. I wonder whatever happened with Mary's knee problem is it better? Also, there was a member that joined us then never came back. I'm not sure why a person would post and ask to join then drop out? Maybe lack of follow through.

Well that is a long post and in future I hope to discuss Strength Building and Fat Burning progress.

Thanks again for your help Brian and Ileen I have a much improved workout routine established with your help.

Cheers

Jim

[Pcola Girl]

Chef sorry to have been gone for so long but I have been down with a bad cold and some breathing problems. Today has been the first day I have been up and about in awhile.
I am feeling better so hopely i am on the mend.
See you all tomorrow.