Strength Training/ Fat Burning

[Chef]

Originally Posted by Pcola Girl

Not much going on with me today. We are getting another bad thunder storm here today so I will not get to go swimming so I am just doing some of my other exercises here in the house. Already did some with my elastic bands and my arm weights. Been riding my stationary bike alot to to help strengthen my leg muscles more. They are still weak on me and I cannot understand why because I do all the exercises for them that my doctor gave me to do. I do leg lifts and squats to. I may have to go for a MRI on my legs to see whats up with them.
I know I have some nerve damage in them since I had the back surgeries a few years back but it was necessary to have or I would not be walking at all now without it. Before the surgeries both my legs went numb on me and the pain was beyond anything I have ever had before, and I could not walk so they called in a spinal specilist to me and he did surgery right away. But I have been hoping the strength and nerve damage would get better over time, and it has some but not like it needs to be.
But I will keep exercising hoping one day they will strengthen up better. I am walking and thats all that matters to me right now.
I have been going for short walks in my neighborhood and riding my bike to some and thats a great improvement right there.

My low carb is going well to. I eat good with it all week but on the week ends when we are out and about doing things I may eat alittle wrong, but even then I still do not over-do it to much. I did have a cookie with my coffee last Saturday when we ate out at Golden Corral. But I am sticking to plan most times and still practicing my portion control to.

Hi Mary,

Great Control. If I went to Golden Corral I would be eating a lot more than a cookie. Good for you.

Mary, I am no Dr. or trainer so don't listen if you don't want but, I like to do simple exercises when my muscles just will not build up. I do flex and stretch while breathing. I do simple slow exercises and I do builds up a sweat even though it seems I am doing nothing. I use mental energy to concentrate on the muscle then I flex and hold. Then I breath in and out while holding. I do this until I am tired sometimes for a 30 min period of time. I find that this wakes up my muscles. Perhaps a yoga person could tell you what I am doing I just know it works for me. Try easy moves one day then reat than try your usual exercises after that.

Best wishes and enjoy the pool. I open this weekend so I am pumping the water off and uncovering all. In FL you probaly don't have to do all that because you are open year round?

Cheers,

Jim

[Chef]

Hi Mary,

I am incorporating slow burn into FB/ST.

I will have a new thred for others to join. We can keep this as an exercise thread for change up of programs that helps with the motivation factor.

Cheers,

Jim

[Pcola Girl]

Chef, thanks for the help with the exercise. I am taking it slow and easy with it so maybe one day it will strengthen more. I will keep up the exercise to.
I have been doing my water exercises in the pool and swimming to and really enjoy that. I think the water exercises is the best thing right now for me.
When I see my doctor in August again he said he wanted to have more test run on my legs for muscle and nerve damage to see if its improving any from the last time I had the tests. I may also have to go for another MRI to on my spine and legs.

I am really serious about losing this weight so I can make myself resist most any foods anymore. Going to Golden Corral doesn't bother me with temptation like it use to do, think over time it has gotton easier for me to eat there. I go for the steamed veggies and baked chicken mostly and the salad. But do like my coffee after the meal though.

Let me know what the new thread will be ok, so I can join you there to.

[Chef]

Originally Posted by Pcola Girl

Chef, thanks for the help with the exercise. I am taking it slow and easy with it so maybe one day it will strengthen more. I will keep up the exercise to.
I have been doing my water exercises in the pool and swimming to and really enjoy that. I think the water exercises is the best thing right now for me.
When I see my doctor in August again he said he wanted to have more test run on my legs for muscle and nerve damage to see if its improving any from the last time I had the tests. I may also have to go for another MRI to on my spine and legs.

I am really serious about losing this weight so I can make myself resist most any foods anymore. Going to Golden Corral doesn't bother me with temptation like it use to do, think over time it has gotton easier for me to eat there. I go for the steamed veggies and baked chicken mostly and the salad. But do like my coffee after the meal though.

Let me know what the new thread will be ok, so I can join you there to.

Hi Mary,

Great that you are doing so well with food temptation. I have my regular foods that are all good. When I overeat I just have some nuts or a yogart perhaps a burger of three eggs. So even if I overeat and don't lose weight I am eating muscle building foods. It sound like you are doing right with chix and salad.

Slow burn takes off and is fun!

Cheers

Jim

[Pcola Girl]

found ya on the Slow Burn site.
Are you going to just post there from now on or on here to?

[Chef]

Hi Mary,

I want to keep this going here because of all the great ideas other members can see about motivation of change up the program.

I also want to keep the iron cardio idea in play. Anyone who wants a few ideas can surly find them here.

I am adding slow burn to what we are doing here. I am using slow burn as my strength building part because that is what it is. I am developing slow burn to fit into iron cardio if possible thereby creating a second and just as good second part to The 12 week program.

You are doing great with your exercise and it is now pool season so please let us know how that is going.

Cheers

Jim

[Pcola Girl]

Chef, I have been posting on the Slow Burn thread so I will be there to.


Doing ok with my exercises, just taking it easy with them thats all.
I twisted my ankle the other day walking out to my mail box. Our curb slopes alittle at the mail box and I stepped wrong I guess on the crub, and twisted it. It has been real sore but I have it in a ankle ace wrap so hopely it will be ok.
I had some surgery on that ankle many years ago and its always been sort of on the weak side.

Still doing my swimming though. Got me a kick board and been using that in the pool. It is suppose to help stregthen the leg muscles.

See ya later.

[Chef]

Hi Mary,

Sorry to hear of injury. You seem to be able to bounce back and I hope you can maintain your positive attitude.

I am Moving full Speed ahead with putting slow burn into this 12 week program.

I am on Slow burn Stength Building. I hope to come up with a switch to fat burn in 12 weeks using slow burn in a fat burn mode. I think we just do the multi reps with light weight in a slow burn fashion.

Perhaps the creator of slow burn will see this and come up with slow burn II. A program for after you do slow burn for 3 months.

Cheers

Jim

[Pcola Girl]

Oh I do not let things get me down too much Chef.
Its just sore but I am walking on it anyway. Won't let alittle ankle pain stop me any.

[Chef]

Originally Posted by Pcola Girl

Oh I do not let things get me down too much Chef.
Its just sore but I am walking on it anyway. Won't let alittle ankle pain stop me any.

Hi Mary,

nice to here you are OK. Do you increase your weight or just keep a good level?

I am increasing weight quickly with the slow burn Strength Build and I can really feel it.

I will keep you posted.

Cheers

Jim

[3dfan]

thank you all for good recommendations - I am going to start the strength training part this week

[Chef]

Originally Posted by 3dfan

thank you all for good recommendations - I am going to start the strength training part this week

Hi 3d,

and congratulations. Power the weights for 12 weeks. Keep thinking about the change up in 12 weeks to Fat Burning Iron Cardio for motivation to keep going. I am on year three and 110 lb weight loss. I look so good at the club that I am a little embarassed because I am more fit then many young folks that workout all the time but don't show results. I think you will see results right away. I have incorporated slow burn into my workout and I really love that.

Best wishes for continued success. The first step is the hardest it is all good after that.

Cheers

Jim

[Pcola Girl]

Hi Chef, doing ok these days with my exercises but i have been doing more of them inside the house than outside because of the heat here. It was 102 yesterday and been at 100 now for a week or so, to hot to do much exercise outdoors. I wait till evening to go get in the pool now because the sun will burn you even with sunscreen on you. I got burned last week out in the pool swimming and do not want to do that again.

Chef you have lost 110 pounds, that is great and I bet you are alot more fitter than those younger guys, you keep up the great work ok.

I have lost to around 100 pounds since I began low carb in yr. 2000. Still want to lose some more, I see pictures of me how big I use to be and I cannot even believe its me. So I tore them all up, could not stand seeing myself look like that.
I am alot fitter to these days than I once was and it feels great to. I am 63 now but everyone says I do not look that old, they all think I am still in my 50's, which I appreciate alot. I don't want to look old or act old either. I am too young at heart to just sit and not do anything, I keep active all the time with something.
I do have arthritis bad and hurt with that alot but still I do not let it stop me any from doing what I want to.
My hubby calls me the "Energizer Bunny" because I never slow up, and I don't intend to until the day I leave this old world.

Take care and keep up the great work with you exercises and I will do the same.
See ya later.

[Chef]

Originally Posted by Pcola Girl

Hi Chef, doing ok these days with my exercises but i have been doing more of them inside the house than outside because of the heat here. It was 102 yesterday and been at 100 now for a week or so, to hot to do much exercise outdoors. I wait till evening to go get in the pool now because the sun will burn you even with sunscreen on you. I got burned last week out in the pool swimming and do not want to do that again.

Chef you have lost 110 pounds, that is great and I bet you are alot more fitter than those younger guys, you keep up the great work ok.

I have lost to around 100 pounds since I began low carb in yr. 2000. Still want to lose some more, I see pictures of me how big I use to be and I cannot even believe its me. So I tore them all up, could not stand seeing myself look like that.
I am alot fitter to these days than I once was and it feels great to. I am 63 now but everyone says I do not look that old, they all think I am still in my 50's, which I appreciate alot. I don't want to look old or act old either. I am too young at heart to just sit and not do anything, I keep active all the time with something.
I do have arthritis bad and hurt with that alot but still I do not let it stop me any from doing what I want to.
My hubby calls me the "Energizer Bunny" because I never slow up, and I don't intend to until the day I leave this old world.

Take care and keep up the great work with you exercises and I will do the same.
See ya later.

Hi Mary,

Getting hot here too but not like your area. We are the 100 club and we still want to lose and get fitter. Great! Keep up the great work.

Are you trying slow burn? are you on a 12 week rotation with strength then Iron cardio or just doing bands and pool?

Another member joined us but I don't see the posting committment we have here.

Thanks for your help keeping me going too.

Cheers,

Jim

[Pcola Girl]

Yes I am doing slow burn to. Just doing my pool things as usual.
Swimming most everyday now and also doing some of my elastic bands exercises for my arms.

[Chef]

Originally Posted by Pcola Girl

Yes I am doing slow burn to. Just doing my pool things as usual.
Swimming most everyday now and also doing some of my elastic bands exercises for my arms.

I am finding that the slow burn is working for me. I hope you keep trying this and find ways to use slow-burn as I have. It makes exercise even more fun just when you might get bored.

Take Care and enjoy the pool. The weather has been a little cool and rainy so not much pool time for me so far.

Cheers

Jim

[3dfan]

Originally Posted by 3dfan

thank you all for good recommendations - I am going to start the strength training part this week

I should declare about first results - 2 pounds just disappeared!

[Chef]

Originally Posted by 3dfan

I should declare about first results - 2 pounds just disappeared!

Hi 3d,

That is the best news to hear. Any loss is great! Keep going let us know how it is working. At times folks have dropped out because of not losing OK so just keep going is what I say. Because I was stuck at 340 then I was stuck at 320 for forever then I was stuck at 315 then I was stuck at 300 and that was never to be broken then I was stuck at 280 and now I have been stuck at 250-260 for 4 months. I guess I now just keep going and don't look back it is a WOL with a WOE.

Do you have a food plan that could work for the long haul?

Congratulations on you success.

Cheers,

Jim

Hi Mary- hows the pool?

[Pcola Girl]

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The pool is nice. I have been swimming most everyday now and doing all my water exercises to. Then when I am through with them all I just lay on my float and relax.
Also doing my elastic band exercises to.

3dfan, two pounds is a good weight loss.

[Pcola Girl]

Getting ready to go out for my swim and soak this sore old body of mine in the warm pool water.
Been out all day with a friend shopping and I think I just walked alittle to much because my knees are hurting me. Think soaking in the warm pool water will make me feel better.

[Chris K.]

Hi guys!

Me, I'm doing the treadmill everyday then weightlifting consisting of bicep curls, triceps, deltoids, and lateral raises, then pushups, abdominals, leg lifts, leg squats, waist exercises, and stretching. All in 30 minutes.

I'm going for my third day straight today.

Good luck on everybody's progress.

Take care.

Chris

[Chef]

Originally Posted by Chris K.

Hi guys!

Me, I'm doing the treadmill everyday then weightlifting consisting of bicep curls, triceps, deltoids, and lateral raises, then pushups, abdominals, leg lifts, leg squats, waist exercises, and stretching. All in 30 minutes.

I'm going for my third day straight today.

Good luck on everybody's progress.

Take care.

Chris

Hi Chris,

Great

Are you doing strength Building or the Fat Burn/Iron Cardio?

Are you doing it for the 12 weeks then switch? For fun for motivation?

Thanks and great!

Cheers

Jim

[Chris K.]

Hey Jim!

Pleasure to meet you.

I think I would call it Fat burn/Iron cardio training.

I'm doing it on and off with aerobics tapes and other exercises in between to be honest with you. Hopefully I would want to do it forever. LOL.

I do it for fun and motivation.

Thank you so much for your support Jim.

You take care.

Warmly,
Chris

[Chef]

Originally Posted by Chris K.

Hey Jim!

Pleasure to meet you.

I think I would call it Fat burn/Iron cardio training.

I'm doing it on and off with aerobics tapes and other exercises in between to be honest with you. Hopefully I would want to do it forever. LOL.

I do it for fun and motivation.

Thank you so much for your support Jim.

You take care.

Warmly,
Chris

Hi Chris,

OK you are in and doing great. The hard part is over that is just making a plan and starting. It sounds like you are doing all you can just stay with it and let us know how you are doing.

There have been many others here who came and went for many reasons. (EXCEPT MARY) I hope you will continue for a long time. I do this as a way of life now WOL and I eat on a plan that is easy to follow and good for me WOE. Together these two item can make your whole life better for the rest of your life.

I am part way through my strength building 12 week session I am using slow burn that you will see in another thread (so as not to confuse what we do here). Then as always I am excited and looking forward to doing the fat burn part. For me on the fat burn I use say the exercise bike at the highset level and I really go hard then go easy for a few more minutes the total burns fat.

In strength I use the most weight I can lift in all exercises. If doing fat burn I would go lighter with the weight and do more reps. I hope for all the best with your future workouts.

Please let me know of your eating plan. We have a lot of time before winter and holiday eating.

Cheers

Jim

[Chef]

Originally Posted by 3dfan

I should declare about first results - 2 pounds just disappeared!

Any in the right direction is great. Keep us updated on exercise weight food and even if you don't lose.

Jim

[Pcola Girl]

Hi everyone, nice to see you all doing so well with the exercises.
I have been ill with a stomach virus since Saturday night and have not been able to do any of my exercises. Even though I am still alittle weak from it all I may try some this afternoon and see how I do with it.

Hate getting sick like that because now I feel like I have to start all over with my exercising. I was doing so good and feeling so good about it to.

[Chef]

Originally Posted by Pcola Girl

Hi everyone, nice to see you all doing so well with the exercises.
I have been ill with a stomach virus since Saturday night and have not been able to do any of my exercises. Even though I am still alittle weak from it all I may try some this afternoon and see how I do with it.

Hate getting sick like that because now I feel like I have to start all over with my exercising. I was doing so good and feeling so good about it to.

Hi Mary,

Sorry to hear of virus hope all is better. Yes! I know how your motivation can get deflated by one simple break.. I say it is our human condition that makes us want to just relax. So we must always push ourselves. And, Mary you are not starting all over even if a year goes by you are just picking up where you left off.

Cheers

Jim

P.S. We have some new folks thanks for making them feel welcome

[Pcola Girl]

My stomach is still feeling alittle ucky but i am ok.
Want to try and get my swim in this afternoon if it does not storm, its sounds like thunder now.
I do do my exercises earlier this morning and rode my starionary bike some to.

Trying to get my eating back like I had it, this stomach bug completely messed me up, all I could eat for awhile was crackers and maybe a piece of toast. Last night I tried to eat a grill pork chop but just did not have any appetite for it so I just drank a glass of iced tea with some lemon in it. Have not eaten anything today except a piece of whole wheat toast this morning and some coffee. Think I may later try to make me a small salad and try that.

See you later.

[Chef]

Originally Posted by Pcola Girl

My stomach is still feeling alittle ucky but i am ok.
Want to try and get my swim in this afternoon if it does not storm, its sounds like thunder now.
I do do my exercises earlier this morning and rode my starionary bike some to.

Trying to get my eating back like I had it, this stomach bug completely messed me up, all I could eat for awhile was crackers and maybe a piece of toast. Last night I tried to eat a grill pork chop but just did not have any appetite for it so I just drank a glass of iced tea with some lemon in it. Have not eaten anything today except a piece of whole wheat toast this morning and some coffee. Think I may later try to make me a small salad and try that.

See you later.

Hi Mary,

Just give it time to run its course. I'm sure you'll be back to real good soon.

Cheers,

Jim

[Pcola Girl]

I am still sore some in my stomach area but ok. Got to go back to the doctor on Monday with it.