LJB - Back with a Vengeance - WW Way

[LJB]

Thank you All!

Had a rough day today. Got a touch of a workout in but still very sore. Planning on an early night.

[LJB]

Had a wonderful weekend! My Dad enjoyed his Father's Day breakfast and later, my husband and I took the motorcycle out for a nice ride. So beautiful! Today, we are celebrating our 10 month wedding anniversary! Time is flying by. LOL

Eating wise? Doing great!

Working out? Wow, my muscles are sore! LOL My trainer told me we would be concentrating on weight lifting. She wasn't kidding!

[pooticus]

Hey girl!!! Glad you had a great Father's Day!!! Your motorcycle trip sounds fun and exciting. Happy Anniversary btw!!!

Yay on eating great!!!

Yay on sore muscles! NOT!!!! Love ya!

[LJB]

Originally Posted by pooticus

Hey girl!!! Glad you had a great Father's Day!!! Your motorcycle trip sounds fun and exciting. Happy Anniversary btw!!!

Yay on eating great!!!

Yay on sore muscles! NOT!!!! Love ya!

Thank you!

And I finally got my answer from a couple of well known Fitness and Body Building trainers about cardio before or after weight training.

They both basically said this: "You can do 5-10 minutes of cardio to get your body primed/blood flowing for weights. I don't count that as a cardio session just a warm up. When hitting the weights you always want have a cardio session after weights, not before. You can always hit cardio on opposite days of your weight training. Its up to you and your schedule. Remember, don't go over board w/ cardio though as that will hinder your muscle building results."

Shirlee emailed me after I forwarded this to her earlier and she agreed. Every other day of HIIT would be the most beneficial for me.

[lisabinil]

That's what I have read about cardio after weights-you deplete your glycogen stores lifting and your cardio will burn fat. Now I gotta quit staring at these kettlebells...

[LJB]

Originally Posted by lisabinil

That's what I have read about cardio after weights-you deplete your glycogen stores lifting and your cardio will burn fat. Now I gotta quit staring at these kettlebells...

The fact is to me, lifting is fun. I hate cardio! Loathe it!

Kettlebells? Bring it!

[LJB]

Had a great upper body resistance workout last evening. I feel sore in the right places. Today, I will do 20 minutes of HIIT on the elliptical and do a few power crunches.

Food remains the same. Egg whites, avocado, hummus, chicken, lettuce, balsamic vinegar, whey protein shakes and almonds. Easy, no fuss, no muss. I love it!

[pooticus]

Yummy sounding food girl!

So what does HIIT stand for?

[LJB]

Originally Posted by pooticus

Yummy sounding food girl!

So what does HIIT stand for?

High Intensity Interval Training.

[pooticus]

Oh ok lol. Thanks! Dr. Mercola is all about that right now...Peak8

[Bobbicus]

Looking good, keep up the awesome work! I hope I can stay committed for as long as you have. When you do HIIT, how long do you do the high intensity portions and how long do you rest? When I'm on the treadmill I usually go 60 minutes. I spend 15 minutes jogging/sprinting, then 3-5 resting, then do 15 more and so on and so forth. On the elliptical I do 3 different things; I have just the leisurely resting period, then for 4 minutes I'll step it up and go faster, then rest, then I'll step it up AND go in reverse, then rest, then step it up, etc etc. I really only go in reverse because I have bad knees and I read that going in reverse is a good way to strengthem them up and keep them from getting inflamed. Interested to see what you do, because cardio sure is BORING! I like mixing it up, so I might try yours out.

[LJB]

I only do 20 minutes at a time and it varies. I prefer the manual setting since I have better control of the time and speed at all times.

[Bobbicus]

I do the same thing, I hate when the machine tries to switch the pace or incline on me!

[LJB]

Have you ever read this interview with Jack LaLanne?

Here's an excerpt:

"Jack LaLanne":Twelve to seventeen minutes is plenty on the treadmill--if it's done fast. That's all you need for cardiovascular benefit. You don't need to spend that extra time unless you are over weight and you need to burn off extra calories.

Share Guide: How fast do I need to go on the treadmill?

"Jack LaLanne": Do it vigorously, like somebody is chasing you. You've got to do it hard. Otherwise, if you just take it easy and do it longer, you are spending all that time when you don't need it. Use that extra time with your weights instead. Focus on your problem zones, your strength, your energy, your flexibility and all the rest. Maybe your chest is flabby or your hips or waist need toning. Also, you should change your program every thirty days. That's the key.

Jack LaLanne Interview on Diet and Nutrition

My trainer really enjoyed reading the interview and she said this may be the best way for me to prevent boredom if I get tired of the elliptical.

[LJB]

I was in a funk after my workout. After some protein and fat, aah..much better! On Thursday, I am getting my potato on the treadmill and do some sprints. (Note to self: Need more music!)

[LJB]

One more thing: Paleo. Definitely a learning experience.

[LJB]

I have to toss the hummus. (On the Foods to Avoid List.)

Canned tuna. (I will let the hubby eat it with macaroni and cheese)

I noticed on the Paleo diet list, eggs are limited to 6 a week but I am not really a fan of red meat except once a week. The yolks make me sick to my stomach.

I do not eat pork and I am sick of turkey. My trainer advises I continue eating egg whites and whey protein since they contain the essentials for my weight-training.

I can eat the 0 point foods listed for WW PP. However, at this time, it is encouraged I avoid fructose (fruit) at this time. I can eat vegetables. YAY!

As I mentioned before, it is a learning process!

[Frenchie'sGirl]

I've looked at Paleo and find it interesting. I think the best thing though is to just eat smart in whatever diet you chose. RIght now I am happy with the low carb and will probably never stray to far from it. Carbs just make me ICK!

[LJB]

Good Morning!

Breakfast: 1/2 cup of eggs whites cooked in 1T of olive oil, Whey Protein Shake mixed with water
Snack: 15 almonds
Lunch: Chicken Breast, Lettuce, cucumbers, onions, balsamic vinegar
Snack: 15 almonds
Post Workout Snack: Whey Protein Shake mixed with water and 1 teaspoon of l-glutamine powder
Dinner: 5 egg whites with 1oz. of avocado, cholula sauce and hot mustard for taste

Water and tea all day.

Edited to add: I'll add in some mixed peppers into my dinner for some bulk.

[LJB]

I am very critical of myself. Over the course of 10 years, my weight has fluctuated between 215lbs. and 123lbs. Looking over my old journals, I was absolutely miserable at 123lbs. I constantly thought about food and had serious binging issues and laxative usage became a complete nightmare. It took over a year to finally come to grip with these issues now that I understand them fully. Stress, drinking, relationship(s), financial and the rest all mixed together in a chaotic circle. Once I broke it off with my ex-fiance a couple of years ago, life finally made sense and I did have the power to make myself happy and be happy with my body. Though once I met my now husband, I gravitated towards his what I call "Orson Welles - larger than life" eating and I regained over 40lbs.

I am pleased with the way, WW PP has helped me. A much more satisfying support system than when I was with the Food Addicts program. I apologize since I am rambling but this thread has got me thinking about my own body image. I will admit I am still critical with how I look. My trainer is very supportive with my nutrition and keeps pushing me to go a little bit further each time in respect to weight lifting.

[LJB]

Had an awesome dinner tonight.

Started off with shrimp cocktail (sans sauce)
Then for the meal, medium rare hamburger with mushrooms and steamed broccoli.

It was delicious!

[LJB]

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

[lisabinil]

Originally Posted by LJB

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

or buy every new Beachbody exercise dvd that comes on the market

[LJB]

My trainer and I have been chit-chatting for the last 20 minutes, trying to figure out my macros, (roughly 55% Protein/25% Carbs/20% Fat) calorie intake and the amount of strength training and HIIT for the next 2 weeks of getting to my 1st major goal by the week of July 11th.

I will continue eating at a deficit but mostly strength training. My HIIT sessions will be twice a week only. I also need to rest my weary muscles and give myself a break when I can.

[LJB]

Today is one of those days when I simply am going home. So tired.

ETA: My other gym is open until 10pm...maybe once the peak times are done..I may stop in. We'll see.

[LJB]

Not a happy hamster this morning..due to last evening's crash and burn. I can only dust myself off and start over.

At least, I was able to get some badly needed larger sized training shoes.

[LJB]

How often: If you’re going to do any cardio, do HIIT at least once and at most three times a week. Ideally, do it either on its own day, or on a leg day at least 6-8 hours away from your workout.If you must do it in the same session as your workout, do it right after, on a leg day. Although this may seem counter intuitive, HIIT is quite the leg workout. Doing HIIT on upper body days may compromise recovery since your legs will have less time to rest.

What to eat: Because of the strong anaerobic component, feed HIIT the same as you would a lifting workout – target some carbohydrate and protein to provide an available pool of amino acids and to stimulate the cortisol-blunting insulin response.

For those of us whose diets are lower in carbs, you’ll want a little carb in you pre-workout or you WON’T be able to give these sprints your all, much like a lifting workout. If your carb consumption is ample, just focus on post-HIIT carbs. At least one study showed that post-workout carbs/protein didn’t impact FFA burning post-exercise: “in the post-exercise recovery period, muscle glycogen resynthesis has high metabolic priority, resulting in post-exercise lipid combustion despite a high carbohydrate intake”. (10) So your post-workout shake with dextrose is fine here.

I like this. It fits into my Paleolithic plan. Can't wait to eat more complex carbs this weekend! Wahoo!

[LJB]

I love nice compliments in my personal blog!

Makes me happy!

[LJB]

Felt a little bit peckish after dinner. Those almonds and walnuts hit the spot! Yum!

Had a nice upper resistance workout tonight. I had a lot of fun doing it, too! I must admit I really wanted to run during my warmup...but I resisted.

[LJB]

Yet another picture of me at the gym..LOL!