Strength Training/ Fat Burning

[Chef]

Originally Posted by 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.

Hi Mary,

Nice to hear from you.. Sorry you haven't felt well. I hope you have been able to to some exercise it always makes me feel better.

I did like your post about lettuce and I have been having more lettuce ever since.

I make a walnut salad with romain lettuce red pepper onion a little olive oil. I use vegetable mozz and parm cheese. I have this for my lunch.

Nice to have you back.

Cheers

Jim

[Pcola Girl]

Chef, no I have not been able to do any exercise for the last two weeks because I was not able to with me being so ill. I am just beginning to get my breathing to where it is not so bad, I still have to sleep with my oxygen on me at night.
But i am doing ok and hope to get back into my regular exercise this week.

I love romaine lettuce to and use it in my salads to, I put pecans in my salads because I can get fresh ones so easy. I sit and shell a bag full and keep them in the freezer handy for snacking or cooking.

Will see ya later, need to run. Take care.

[Chef]

Originally Posted by Pcola Girl

Chef, no I have not been able to do any exercise for the last two weeks because I was not able to with me being so ill. I am just beginning to get my breathing to where it is not so bad, I still have to sleep with my oxygen on me at night.
But i am doing ok and hope to get back into my regular exercise this week.

I love romaine lettuce to and use it in my salads to, I put pecans in my salads because I can get fresh ones so easy. I sit and shell a bag full and keep them in the freezer handy for snacking or cooking.

Will see ya later, need to run. Take care.

Great to hear you are getting better!

Keep trying to get back to regular asap.

I mostly have walnuts and almonds in my salad and anytime.

I am enjoying my workout very much. Brian and Ileen have been a big help. I think you would agree.

I am doing the strength part of the program. The fat burning part has changed and I will give you an update soon.

Can you lift any weight or do you just do cardio?

Take care

Jim

[Pcola Girl]

I managed to ride my exercise bike today for awhile and did some more of my other exercises i do. I am waiting for weather to warm up alittle more so I can get back to my swimming in the pool, thats what I enjoy the most.

Chef I do have some hand weights I use but thats all right now.
My cold is doing better now so I am trying to get back up to par with all my exercises, I was just so sick I could not even get out of bed for almost two weeks. I have asthama to and my breathing got real bad and I am still haveing to use my oxygen at night when I sleep.

[Chef]

Originally Posted by Pcola Girl

I managed to ride my exercise bike today for awhile and did some more of my other exercises i do. I am waiting for weather to warm up alittle more so I can get back to my swimming in the pool, thats what I enjoy the most.

Chef I do have some hand weights I use but thats all right now.
My cold is doing better now so I am trying to get back up to par with all my exercises, I was just so sick I could not even get out of bed for almost two weeks. I have asthama to and my breathing got real bad and I am still haveing to use my oxygen at night when I sleep.

Hi Mary,

Sounds like all is going OK. I am looking forward to pool season but that is still many months off up here.

Bike pool hand weights that is great! You can do a lot with them.


I think we have lost RC??? I hope we can continue.

The Fat Burning part is going to be a scaled down Strength Building program. I am going to do an extra set and a little lighter weight.

Mary, this program has changed over the course of this thread due to posts with Brian and Ileen.

It is best to do a strength building program overall. The only reason to do the fat burning part is for fun.

So this thread offically ends with its purpose of two programs and becomes a Strength Building program that you lighten up a little just for the fun and change.

With RC out and you on pool and hand weights this is becomong a chat thread that we can have on the pen-pal board.

Unless you have more to add or another member wants to keep it going I will let this thread die. It has reached a logical conclusion

Let me know.. Thanks to all for clarity epecally Brian and Ileen.

Cheers

Jim

[Pcola Girl]

Threads come and go but thats ok with me. Just let me know where you will be so we can still talk.

[Chef]

Originally Posted by Pcola Girl

Threads come and go but thats ok with me. Just let me know where you will be so we can still talk.

Hi Mary,

Let try to keep it going here. I will give updates on strength and I hope others join us. Thanks for hanging in there kido you are a great example to others.

I also am having thoughts that I'm sure Brian and Ileen can give input to...

Cheers,

Jim

P.S. Where is RC???

[Pcola Girl]

Chef I am here with you.
I went walking yesterday, first real walk I have done in a long time and it was so nice. My knees did hurt some but I rubbed them down some with some orniment I use on them and they got ok. I did use the heating pad on them to last night for awhile. But I am trying to walk now and get my knees and legs built back up like they use to be.
I am still riding my exercise bike to and doing all my other exercises to. I know walking is a good cardio exercise and will burn up calories to so I am going to try to increase it gradually until I can walk without any problems.

I hope others will jooin us here to, maybe they will. But I will be here.

[Chef]

Originally Posted by Pcola Girl

Chef I am here with you.
I went walking yesterday, first real walk I have done in a long time and it was so nice. My knees did hurt some but I rubbed them down some with some orniment I use on them and they got ok. I did use the heating pad on them to last night for awhile. But I am trying to walk now and get my knees and legs built back up like they use to be.
I am still riding my exercise bike to and doing all my other exercises to. I know walking is a good cardio exercise and will burn up calories to so I am going to try to increase it gradually until I can walk without any problems.

I hope others will jooin us here to, maybe they will. But I will be here.

Hi Mary,

Real glad that you got out to walk. Perhaps, you should put the fix on your knees before you walk. I think that is like stretching before lifting. Just an example. I almost remember some similar advise given by our friend Brian some time ago. Best wishes for more walks.

I just got back from my annual Dr. appointment. I have developed more muscle but weight is still a probelm. I have pressure and sugar under control. A lot of help has come from this site and some great members comments.

I think we need to refresh our plans for the future.

I will update soon.

Cheers

Jim

[Pcola Girl]

I wear knee supports on my knees most times even when walking. I did do some knee and leg stretches before I went walking. I do them most everyday anyway.

Hope your sugar and pressure problems begin to get better soon. Low carb has helped my blood pressure go down alot. It was 130/60 a couple of weeks ago when I saw my doctor. Don't have any sugar problems and hope I never do.

Keep me up on what you will be doing with our site here.

[BrianSCohen]

Keep up the good work. Often the daily challenges seem overwhelming, but keep in mind that you can make progress, day by day. Keep yourself focused, every day that you exercise helps. It does not matter if you run or walk, it all helps. I do feel strongly that if you follow a low carb diet, keep your calories slightly restricted and stay active that you can lose weight on a continued basis, leaving yourself in a healthy lean state.

Your joints and muscles will naturally age and become weak over time, but if you are diligent and exercise you can make sure that does not happen to you. If you fail to use it you will lose it, don't let that happen to you. Many doctors now recognize that activity can lead to healing even with injuries that historically called for rest. Build up those muscles. I myself have diabetes, so I can appreciate both the difficulty and the importance of exercise.

I'll be keeping an eye on you all and I do have major expectations. I hope to see all of you reporting on major progress in the coming months.

[Chef]

Originally Posted by Pcola Girl

I wear knee supports on my knees most times even when walking. I did do some knee and leg stretches before I went walking. I do them most everyday anyway.

Hope your sugar and pressure problems begin to get better soon. Low carb has helped my blood pressure go down alot. It was 130/60 a couple of weeks ago when I saw my doctor. Don't have any sugar problems and hope I never do.

Keep me up on what you will be doing with our site here.

Hi Mary,

Always a highlight of my day to hear you are doing good. Keep up the great efforts.

I think our program is just at a new begining. I am working out with a goal. I am doing the muscle building strength training part of the program. I will be on this until June now with a short term weight goal for July.

In June I will be doing a lean down fat burn for the second half of the program.

So the fun has now offically just begun. I hope you will be doing your pool exercises soon and I really hope we have at least one other member join us to keep us motivated.

Jim

[Chef]

Originally Posted by BrianSCohen

Keep up the good work. Often the daily challenges seem overwhelming, but keep in mind that you can make progress, day by day. Keep yourself focused, every day that you exercise helps. It does not matter if you run or walk, it all helps. I do feel strongly that if you follow a low carb diet, keep your calories slightly restricted and stay active that you can lose weight on a continued basis, leaving yourself in a healthy lean state.

Your joints and muscles will naturally age and become weak over time, but if you are diligent and exercise you can make sure that does not happen to you. If you fail to use it you will lose it, don't let that happen to you. Many doctors now recognize that activity can lead to healing even with injuries that historically called for rest. Build up those muscles. I myself have diabetes, so I can appreciate both the difficulty and the importance of exercise.

I'll be keeping an eye on you all and I do have major expectations. I hope to see all of you reporting on major progress in the coming months.

Thanks Brian.

I know I'll be reporting major progress for sure.

You and Ileen have been so motivational all over this site. I hope you guy stay around for a long time!!!!

Jim

[FengShuiMe]

Hello Everyone!
Hello Chef!

I would like to jump in! Chef and I recently became "summer challenge" pen pals, and he mentioned hopping on this thread.

I am really up for this! I am going to take some time to read through and get up to speed. I have yet to add serious fitness challenges (and the support) to my world.

I am out of shape currently.

The old me worked as a restaurant manager, and I literally RAN and lifted heavy things for about 10 hours per day. WOW was I strong and lean! Never a skinny mini though, just fit.


2004- Took a desk job...flabby came to see me
2006- Broke my ankle in 3 places, bad bad break, and one portion of the break still had a gap in it for 18 months... even flabbier I got...
2007-08- Eh.. why bother.. I will sit on the couch.
2009- Ok, time to do something!

I got serious on Feb 2, 2009, have been 100% sticking to the eating plan, no cheats at all. Lost a bit, recently started 6 mini meals and am losing a bit more, now I need the exercise part!


Looking forward to getting to know you all!

Jess

[inatic]

Chef, i've been around since 2002.. Muscle matters gave me my foundation at the start of my fitness..

[Pcola Girl]

It is really nice to have you with us Jess and Ileen.
I hope you post often and keep us up on how you are doing with your weight training.

I have worked on my chair exercises today and rode some on my startionary bike and this afternoon I want to swim a few laps in the pool also and do some of my water aerobics that I love doing. They are relaxing to me..
I have been getting my husband to do them with me and we have had the best and fun times working out together in the pool. Now you talk about swimming, he can swim more laps than I can count. He is in better shape than I am.

I need to keep up my exercise not only for strength and muscle building, but to keep this arthritis I have so bad from taking over my body. Its inherited from my mother and she was crippled with it the last few yrs. of her life and so was my grand mother with it to.
I am not got going to get that way, I am going to fight it all the way and with everything I have in me to.
I am feeling better, am out walking some now to, not far but walking better. My knees are holding up better than they were especially since I have lost some weight. So I am still watching those carbs and trying to lose the rest of it.

I do hope more people will come join us here like Jess and Ileen did. Its so nice to have them here to.

Will check back in later with you.

[Chef]

Originally Posted by Pcola Girl

It is really nice to have you with us Jess and Ileen.
I hope you post often and keep us up on how you are doing with your weight training.

I have worked on my chair exercises today and rode some on my startionary bike and this afternoon I want to swim a few laps in the pool also and do some of my water aerobics that I love doing. They are relaxing to me..
I have been getting my husband to do them with me and we have had the best and fun times working out together in the pool. Now you talk about swimming, he can swim more laps than I can count. He is in better shape than I am.

I need to keep up my exercise not only for strength and muscle building, but to keep this arthritis I have so bad from taking over my body. Its inherited from my mother and she was crippled with it the last few yrs. of her life and so was my grand mother with it to.
I am not got going to get that way, I am going to fight it all the way and with everything I have in me to.
I am feeling better, am out walking some now to, not far but walking better. My knees are holding up better than they were especially since I have lost some weight. So I am still watching those carbs and trying to lose the rest of it.

I do hope more people will come join us here like Jess and Ileen did. Its so nice to have them here to.

Will check back in later with you.

Hi Mary,

Great to hear you are exercising with your husbund that is great. Not enough positve can be said for the motivation of others in endevors like the one we are doing.

Yes, it was really great to hear Jess joining in!

Ileen is in a class by herself Mary I love to have Ileen and Brian drop in and give real good info to situations. I might ask about your arthritis? perhaps. our most educated friend Brian might have a take on your situation that just may help out. I do wish you the best that Mary, is big.


Sounds like you are doing great with food and exercise. Keep up the outstanding efforts.

Jim

[Chef]

Originally Posted by inatic

Chef, i've been around since 2002.. Muscle matters gave me my foundation at the start of my fitness..

Hi Ileen,

Good for you giving props to Muscle matters. It appears to me that they did a great/excellent job. But, I am giving you as yourself credit because it is the you that makes the Muscle matters work.....


Jim

[inatic]

thanks Jim.
when i came here, Liteweight took me under her wing and guided me. She had more experience.. we found out we lived in the same area and became training parters and best friends.

I give myself a ton of credit following through and ever so thankful for hte help and guidance I recieved. I have an awesome coach whose helped 'sculpt' me. I know i'd not have gotten this far without his help.

Mary do you take anything for your Arthritis. I also have osteoarthritis in my neck, back and knee.

[Chef]

Originally Posted by FengShuiMe

Hello Everyone!
Hello Chef!

I would like to jump in! Chef and I recently became "summer challenge" pen pals, and he mentioned hopping on this thread.

I am really up for this! I am going to take some time to read through and get up to speed. I have yet to add serious fitness challenges (and the support) to my world.

I am out of shape currently.

The old me worked as a restaurant manager, and I literally RAN and lifted heavy things for about 10 hours per day. WOW was I strong and lean! Never a skinny mini though, just fit.


2004- Took a desk job...flabby came to see me
2006- Broke my ankle in 3 places, bad bad break, and one portion of the break still had a gap in it for 18 months... even flabbier I got...
2007-08- Eh.. why bother.. I will sit on the couch.
2009- Ok, time to do something!

I got serious on Feb 2, 2009, have been 100% sticking to the eating plan, no cheats at all. Lost a bit, recently started 6 mini meals and am losing a bit more, now I need the exercise part!


Looking forward to getting to know you all!

Jess

Hi Jess,

You don't have to be to hard on yourself. You can now stand tall and be the best you can no matter what shape your in because you are on a life plan. The few set-backs will be far in the rear view mirror soon. Lets look to the road ahead with joy and expectation.

So you are in the Fat burn/Strength Building Thread. If we follow that you pick one activity and do it for 12 weeks then change it up to the other one for the next 12 weeks. This keeps things exciting always changing and improving. The muscles and body like to adapt to any routine. This program we are doing changes things up so the body doesn't adapt and you lose the POUNDS we hope. If you don't lose right away at least have fun.

You are doing the right thing for youself and your future and you are giving life to you. I think I paraphrased what Brian said at one time early in this thread.

I am on the strength building part so I go heavy on the weights and climb at max elevation on the treadmill and eliptical. I go level 25 on the exercise bike.

If I am doing the Fat Burn (the new updated program-thank you Ileen and Brian) I lighten up the weights a little and do more reps and sets getting the heart rate up nice and high. I bring the treadmill down flat and run. I use litttle resistance on the bike and eliptical and go fast for the burn.

So if you eat right and do a combo of 12 weeks of this you really should lose the POUNDS.

Thanks for giving us some new motivation...

I did the restaurant thing for many years yes big time fat burning just doing the regular day. I also have a desk job so I now have to work out it is needed. I also now work out for fun.

Cheers

Jim

[FengShuiMe]

Thanks Jim, Thanks Mary for the welcome!

I went and picked up my free weights today, I did a few reps to try them out.

Tomorrow's plan is:

1- Do my reps, plus my yoga DVD
2- Work outside!!! It's going to be a sunny 50 tomorrow, perfect for cleaning out the flower beds.
3- If I don't fall over tired from 1 and 2, I am going to be painting some trim outside, as well as my door. (I bought paint tonight at Home Depot- Eggplant color!) I hope it brings me good energy!

I will check in tomorrow!

G'Nite!

Jess

[sazzie]

Hello All,

I've been watching this thread with great interest, and even though I'm a long time member of LCF, I don't post much. Actually, shyness is a factor.

I'm 69 years of age, and have been exercising intermittently for 6 years. I say intermittently because I had to stop due to rotator cuff surgeries (each shoulder) and other exercise related injuries.

Since September, I've been going to the 'Y' here in Palm Coast Fl, but my program became stagnant. I tried to ask some of the trainers there to help me shake things up every six weeks or so, but I sometimes believe I know more than they. I hope that doesn't sound harsh, but I see so many clients with bad form, and executing exercises too fast. They look the same as when they started, as do I, so it started me looking for an alternative.

I do use the machines, and I realize the importance of free weights, but I like the idea of the machine keeping my body stablized, especially with my track record of injuries.

I looked into 'slow burn' as the risk of injury was low, and I was fortunate enough to find a s/b trainer here in Palm Coast at the local swim and racquet club.

I've finished my fourth session, and I can honestly say I've never been so excited and eager to get to the gym. My trainer is really working me, staying with me, and eager to teach, as I am eager to learn.

I hope more folks join this thread, and like me, get out of the lurker stage and provide some input.

Thanks for readinig,

[inatic]

Hi Gracie. Glad you are enjoying slow burn. My ART practioner has an office in a Slowburn type studio so i've seen the workout first hand.

[sazzie]

Thans, Ileen!

I've been following your progress for years now, and I don't believe I've missed too many of your posts.
You must know that you have served as an inspiration to a lot of women who didn't think they could accomplish much in the exercise/body building arena.

I got so tired of the 3/15 routine, and I hunted and hunted, and I couldn't believe that a small city such as Palm Coast had a s/b trainer.

Thanks again!!

[inatic]

Awww Thank you.

[Chef]

Originally Posted by sazzie

Hello All,

I've been watching this thread with great interest, and even though I'm a long time member of LCF, I don't post much. Actually, shyness is a factor.

I'm 69 years of age, and have been exercising intermittently for 6 years. I say intermittently because I had to stop due to rotator cuff surgeries (each shoulder) and other exercise related injuries.

Since September, I've been going to the 'Y' here in Palm Coast Fl, but my program became stagnant. I tried to ask some of the trainers there to help me shake things up every six weeks or so, but I sometimes believe I know more than they. I hope that doesn't sound harsh, but I see so many clients with bad form, and executing exercises too fast. They look the same as when they started, as do I, so it started me looking for an alternative.

I do use the machines, and I realize the importance of free weights, but I like the idea of the machine keeping my body stablized, especially with my track record of injuries.

I looked into 'slow burn' as the risk of injury was low, and I was fortunate enough to find a s/b trainer here in Palm Coast at the local swim and racquet club.

I've finished my fourth session, and I can honestly say I've never been so excited and eager to get to the gym. My trainer is really working me, staying with me, and eager to teach, as I am eager to learn.

I hope more folks join this thread, and like me, get out of the lurker stage and provide some input.

Thanks for readinig,

Hi Sazzie,

I am overjoyed that you are here. I am seldom shy but I use to be. I like that you found a s/b trainer. I have had a slow burn resistance program as a pet project of mine. I think in my opinion that s/b is a way to increase your results without additional time at the gym/club/living room floor/etc.

Sazzie, Mary of this thread is in FL. as she will tell you. FL is great because you can use your pool a lot. I am Upstate NY so it get cold and pool time for me is only memorial to labor day approx. I love to exercise in the water.

Welcome and please post as you wish here without restriction to type of program. In my opinion it is all good.

I would like to build in Slow Burn to the Fat Burn/Strength Building 12 week program persently under way and at full sail here.

Best wishes for continued success.

Jim

[Chef]

Originally Posted by FengShuiMe

Thanks Jim, Thanks Mary for the welcome!

I went and picked up my free weights today, I did a few reps to try them out.

Tomorrow's plan is:

1- Do my reps, plus my yoga DVD
2- Work outside!!! It's going to be a sunny 50 tomorrow, perfect for cleaning out the flower beds.
3- If I don't fall over tired from 1 and 2, I am going to be painting some trim outside, as well as my door. (I bought paint tonight at Home Depot- Eggplant color!) I hope it brings me good energy!

I will check in tomorrow!

G'Nite!

Jess

Hi Jess,

Great Job getting the weights going. I like to do a lift- then static stop- then slow down to the start position. This in my opinion give a greater power band to your efforts. The lift uses a muscle. The static stop says HOLD! to the muscle. The slow down movment is a negitive resistance. This is all good in a simple lift you get a increased result. I always love when Brian and Ileen give a expanded explaination of this activity.

Hey Jess, yard work is so good time goes by and you get a workout just by doing.

I was also seeing trim that needs paint. I was going to look for a wood spray paint that I could just go around and do touch-up.

On your point of energy. I would say you have it already enjoy.

Cheers,

Jim

[sazzie]

Chef,

Thanks for the welcome!

I am happy to be here, as well.

So now, there are two of us from Fl!

When we bought this house, we opted not to have a pool. Since I'm an avid gardener, we decided to make a garden instead. I have several garden beds outside the lanai, but being able to see the garden from our living room is a very peaceful sight.

We have access to pools, however. At the swim club, and two of my neighbors (friends) give us full access.

I am looking forward to input to s/b as well as all other programs. It is all a learning process I enjoy very much.

Yes, it is all good!

[FengShuiMe]

Hi everyone!

Got my work out in first thing, spent alot of time outside cleaning, did some painting.. I got a whole lot done, so I am pretty pleased!


Hi Gracie! Welcome, I am new to this thread also. Sounds like you are really enjoying your program!


Hope everyone is having a good weekend!
Jess

[Pcola Girl]

Its so nice to see new ones here to join us.
I am doing ok with my exercise to. Just wish I could get more strength in these legs of mine though so I can walk better. Sometimes I do not think the muscle damage in them will ever heal but I am not going to stop trying.
Did not get to swim today, it is storming outside and is suppose to be the same tomorrow so I will just stick to my exercise bike and my chair and other exercises I can do here in the house.
Was doing some leg lifts earlier and a sharp pains shot up from my low back all the way to my feet down my legs, don't know what caused it because I am sure I did not over do anything with the exercise, but it eased up and is ok now. I have noticed lately that same pain every now and then just when I walk to. Guess I may need to see my doctor and get him to check it out where he did the surgeries. It doesn't happend all the time just every now and then.

Will check back in later, have a nice day.