The Exercise Dilemma: Part-2

Now, I have been going full-tilt for several weeks and allowing only 2 days for my muscles to repair themselves. Obviously, this is not enough time for the muscles to do their work. I need to start reading what I write and apply that knowledge to my situation. I KNOW what I am supposed to do, yet I refuse to do it. I keep exercising the same muscles; I keep putting a strain on the same muscles and I do not allow them ample time to repair themselves.

I have heard that the most successful weight lifters only workout a few times a week. They know that rest is a very important part of the strength-training process. Why can't I see the same thing? Is it because I want to continue seeing results and maybe "rush" the process? I think that is exactly what I am trying to do and in the process, I am doing more harm then good.

Being so close to a problem makes it difficult to see the solution, even when it is right in front of your nose. By stepping back and looking at the entire picture, as I am doing with this article, it is easier to see the solution and apply it accordingly. So, With iPod in hand, I am going to force myself to take a break from strength-training and I will revisit my old Nordic Track to resume my cardio workouts.

http://www.lifeschool.freedomnames.co.uk/bodyguide/2.why-muscles-grow.html

http://www.healthcentral.com/fitorfat/408/42172.html


see also...The Exercise Dilemma:Part-1

I Can't Stomach This: Part-Three

I am bringing this up for the simple fact that, I perform all these abdominal-intensive exercises and I have no problems. In fact, I get a great tingle feeling as I am doing them. Yet, I wash my hair and I’m out of commission for a week. This is what I don’t understand. Do you use a different set of muscles when arching your back (another exercise I do, but my stomach is fully supported) as opposed to crunches, etc? Anyway, that’s where it stands for me. If I put a positive spin on this, you can say that it happened at the perfect time.

In order to prevent a possible plateau every 6 weeks or so, I take a week and relax. Yes, it came at the right time, but I really didn’t want to take THIS week off. Oh well, time to go. Have a good week everyone.

I Can't Stomach This: Part-Two

The thing that really confuses me (and it doesn’t take much these days) is the fact that I am constantly working my stomach muscles during my exercise routines. I mean I do the usual abdominal crunches and sit-ups, but I also do twists, pullovers, and crossovers. OK, for those who don’t have an idea of what I am talking about, let me explain: when I am working on the Total Gym, I am on a sliding bench that is attached by cables to handles you use during the routines. The Twist: sit straight on the top of the bench and grab both handles let the tension out of the cables by twisting you body towards the front of the machine (this is the resting position). You then use your stomach and back muscles to pull your arms towards the front of your body, until you are facing forward. Release and repeat. When finished with your set, you switch sides.

Pullover: Lay on your back on the bench with your arms fully extended while holding the pulley handles. While keeping your arms straight, you pull the handles over your head until your arms are by your sides. While doing this, you perform an abdominal crunch. You can actually feel the tingles in your stomach as you do this exercise. Crossover: Start in same position as the Pullover and using one arm at a time; keep it straight and pull it to the opposite side of your body. Again, performing an abdominal crunch.

I am bringing this up for the simple fact that...

Next Time: The conclusion.

I Can't Stomach This

Well, it’s official I’m out of commission for the week. In other words, I can’t workout like I would like. You see, on Saturday I happened to strain my stomach muscles. If you have ever done this, you will know how painful that can be. Now for the $10,000 question: how did I do this? Was it while trying to build a retaining wall for the berm in our backyard? Was it by hauling concrete in a wheel barrel? No, I contrived to do it in the most unmanly way possible: I washed my hair.

I know, you’re asking yourself how can anyone possibly strain a stomach muscle while washing their hair? When I just wash my hair and don’t take a shower, I end up leaning over the side of the tub with my head under the spout and balance myself on the side of the tub. It was while I was doing this, that I happened to put too much strain on my muscles and they just didn’t like that all too well. I stood-up and I immediately felt the intense pain. The last time that this happened, it took just over a week to fully recover.

Next Time: The thing that really confuses me (and it doesn’t take much these days)...

Tips on How to Choose a Treadmill: Part-One

I know what you’re thinking, “What can be so hard about choosing a treadmill. Just find the cheapest one you like and then buy it.” Unfortunately, this is exactly what my sister-in-law did and I must say, they regret it. Before you venture out into the shark-infested waters of eager sales people and second-rate equipment, you need to ask yourself: how serious are you about actually using the treadmill?

Strange question to ask, isn’t it? Well, the reason I have you ask yourself that question, is even though you may be gun-ho about working-out on your treadmill in about six weeks, after the novelty has worn off, you may find yourself with a very expensive clothes hanger. If you have it in mind that you just want to have one for the occasional workout, then you may be better off with a less expensive alternative. However, if you are serious about your commitment, then be prepared to shell out between $700 and $3,000, for a quality machine.

I realize that this sounds like a lot of money, and it is, but you have to remind yourself that you will be buying a machine that will last for many years. The less expensive machines are good for the occasional user, but for something that will be used on a regular basis, you need to invest the money for a top-quality treadmill. Now, I’ve wasted enough of your valuable time, so let’s get to the root of the matter: how do you choose a quality treadmill?

Next Time: Warranties and Motors.

See also:

How to Choose a Treadmill: Part-2


How to Choose a Treadmill: Part-3

Diabetes: What We Don’t Remember:

When you think of diabetes, what is the first thing that comes into your head? It is probably having to prick your finger for blood samples and having to take insulin shots. I must admit that this is the first thing that I think about. When I was diagnosed as being on the cusp (my doctor’s words) of type 2 diabetes, those were the first thoughts that ran through my mind. However, as da old man reminded me, it is only the tip of the iceberg.

"Diabetes is a disease in which blood glucose levels are above normal. People with diabetes have problems converting food to energy. After a meal, food is broken down into a sugar called glucose, which is carried by the blood to cells throughout the body. Cells use the hormone insulin, made in the pancreas, to help them process blood glucose into energy.

People develop type 2 diabetes because the cells in the muscles, liver, and fat do not use insulin properly. Eventually, the pancreas cannot make enough insulin for the body’s needs.”¹ Type 2 diabetes can sometimes be avoided by exercising and changing your diet, but once you become diagnosed with type 1, it is for life.

For those that have type 1, or insulin dependant diabetes, it doesn’t stop with just the insulin injections and the frequent blood tests. Unfortunately, it is much more sinister. For those with type 1 diabetes, they are at an increased risk for heart disease, blindness, kidney failure, and nerve damage.

For the time being, I have avoided this, but others are not so lucky. If diabetes runs in your family; if you are overweight; if you are over 45; if you have one or more of the warning signs:

• Frequent urination


• Excessive thirst


• Extreme hunger


• Unusual weight loss


• Increased fatigue


• Irritability


• Blurry vision

Please see your doctor right away! This is not something that will just go away.


¹http://diabetes.niddk.nih.gov/dm/pubs/riskfortype2/index.htm

http://www.diabetes.org/type-1-diabetes.jsp

Motivations and Diets: Part-Two

This then, was my motivation: I wanted to look good for my wife. I wanted her to notice the changes that were occurring and I wanted those changes to continue. Being able to see physical changes is a strong motivator for me when I’m depressed.

What started out as a primary motivation (my health issue), soon became a secondary one as my selfish side took over. I was selfish in wanting to look better. When I was down in the dumps and so depressed that I didn’t even feel like eating (It’s sad when I can’t even enjoy my own depression), it was the thought of throwing away everything that I had worked so hard to achieve that kept me going.

Each one of us who embarks on this journey needs to find something that will sustain us during those dark periods. Try to find something that you can cling onto. If you can’t think of anything strong enough to get you through those tough times, then try and find someone who can talk to you; someone who has been down this road before and knows what it’s like. There are many ways to find the support you need.

As always, I am here to help if I can. If you have any questions or concerns, please leave a comment and I will do my best to help you. Take care and continued success. Remember, look at what you have already accomplished, not at how far you need to go.

Next Time: Diabetes: What We Don’t Remember

See also...

Motivations and Diets:Part-1

My Weight Progress

This is just to give you a quick update as to my progress on my diet. It has been almost a year since I started, and I must say that the journey has not been a smooth one. From the dramatic reduction in my caloric intake to the introduction of an exercise routine, I have lived a very different life from what I had been a year ago.

Besides dreaming of Double Western Bacon Cheeseburgers and big, juicy steaks and fighting the dreaded plateaus, I have made significant inroads towards my goal of 190 pounds. I know, you’re busy so I’ll shut-up and give you the results.

• Beginning weight on 6 August 2007: 278 pounds


• Beginning hip measurement:48 inches


• Beginning waist measurement: 56 inches




• Current weight on 27 July 2008: 232 pounds


• Current hip measurement: 39 inches


• Current Waist measurement: 44 inches


• Total weight Loss: 46 pounds

The weight of 232 could have been lower, but since a large portion of my exercise routine is devoted to strength training, I have gained, as a conservative estimate, at least 10 pounds of muscle. So, my total Fat Loss would be around 56 pounds.

I am hoping to be able to claim 50 pounds of total weight loss by my first anniversary. I’ll be sure and let you know if I make it or not.

iPod Those Pounds Away: Part-Two

So, a few months ago I broke down and purchased an iPod. I figured if I’m going to be serious about this exercise thing, I need to have some sort of motivation while I’m doing it. Let’s face it, if you know you’re going to be bored out of your skull for 30 minutes, will you really be motivated to want to do the exercises in the first place?

This is where the old iPod comes in. After getting the thing, the next task is actually downloading the music, but what type of music should I have? I find that if I have music that has a fast beat, I actually exercise to that rhythm. So, I listen to everything from KISS to the B-52’s. I must say that it has really helped with the boredom issue, because the iPod can also shuffle the songs, so each time you use it, the songs are in a different order (I know, a great big Duhh, but I was new to this).

Obviously, what works for me may not work for you. I like fast music, because it makes me want to exercise fast. I tried listening to slower music, but I just can’t exercise to it. Try to find what you like and do it. If watching TV works for you, then keep doing it. If you like listening to digital books, then go ahead. This is all about fighting the boredom that can come with exercise. Once you can take away the boredom issue from your exercise routine, that will be one less excuse not to exercise.

See also...

iPod Those Pounds Away:Part-1

Ipod Those Pounds Away: Part-One

I basically use two pieces of equipment in my workouts: The Total Gym and an old Nordic Track. The Nordic Track is one of those old cross-country skiing machines; you know where you swing your arms and move your legs. Well, even though I can cross-country ski, I just don’t seem to be able to use the machine. The first time I tried, I went flying off the back and into the wall. So, I just hang unto the handles and work my legs. Yes, it’s not the “complete” workout experience, but it still gets the job done. Anyway, I said all that, so that I can talk about one thing: Boredom. I have to admit that, from time to time while exercising, I do happen to get bored. But what can you do about it? I have something that works for me and that is an iPod.

When I workout on the Total Gym, I am usually doing so many different exercises in such a short period of time, that I usually don’t get too bored; However, using the Nordic Track is an entirely different story. As I’m sure all of you who jog, walk, or use a treadmill will attest to: you can get bored out of your mind! I’ve tried most everything from pointing the thing so I can look outside, to switching on the TV so I have something to watch. While either of those options does help, I find that I still get bored. I mean, how excited can you get over a view of the back fence and some bushes?

So, a few months ago I broke down and purchased an iPod.....

Tomorrow: Part-Two

See also...

iPod Those Pounds Away:Part-2

Take the Day Off.

Today I went to buy some cat food for our starving 13-pound cat. As I was getting ready, I put on a shirt that I hadn’t worn in months and much to my surprise, the think swam on me. Yes, I used to fill this shirt out; I mean there was no spare room at all. Now, there is almost room for another person (but I won’t go there, as I try to maintain at least a PG rating on this blog).

This put me in such a good mood that I celebrated by trying to come up with an excuse not to exercise. I tried and tried and then it came to me: I have to but cat food. The time that I leave to go do that is, coincidentally enough the same time that I exercise. Well, that’s my excuse. However, there is a small problem: I always guilt myself if I don’t workout. So, I also had to find a way around this, and I think I did. I decided to do some work in the backyard. Yes, I know that it is not as intense a workout as my usual strength training, but it’s better then nothing.

Have you ever been in this situation? You decide that “today I just don’t feel like exercising.” Then, you start thinking that if I skip one day I’ll gain all my weight back or that I’ll feel like never exercising again. I have to say that those things come into my mind each time I take a day off. This is especially true when I take a week off in order to help break a plateau.

But don’t worry, these things won’t happen. You have made it this far and one day off now and than will not do any harm. It will actually help you, since it will allow your muscles an extra day to heal. I also think it’s a good thing to take a day off, because it helps break the monotony of the routine. So, give yourself a treat every once in a while. You’ve worked hard and you deserve it.

Support Forum

Last week I wrote an article about getting support during your diet. Since then, I actually joined one of the forums I discovered while researching the article. I have been nosing around and have found that the people there are supportive and knowledgeable.

If you are like me, you may not go for those structured support groups. I know that I hate to have to get dressed (yeah, this is difficult) and have to go to a meeting. I spent half my time looking at my watch and waiting for the meeting to be over, so I can go home. Well, with forums you can come and go as you please. If I have a question or concern, I simply leave a message and someone, or in most cases, several people will respond with their advice. The great thing is that these people have already been through what you are now going through.

Anyway, I just wanted to let you know that if you are still trying to find some advice, support, or just want to vent, please come and visit. Take a few minutes and just look around. As always, if you have any questions, I am here to help. Just leave a comment and I will get back to you. Good Luck.

obesitydiscussion.com

Playing the Weighting Game

This post has been moved to... My Almost Exercise-Free Day

Weight-Loss and Support

Feeling alone and left out when everyone is settling down to a nice meal and your stuck grazing on a salad. To quote the X-Files, you are not alone. There are millions of us out there that are going through the same thing. We are having the same feelings that you are. Unless we all wear a sign that say, “Please don’t feed me, I’m Dieting,” then there is no way to tell who we are.
There are many of us, who are currently on diets that may need to have the extra motivation and support that a group can give us. There are many difficult times during a diet and I find that most of these times occur when we are awake. There is no shame in needing additional support during a diet. Firstly, you need to know that you have taken a very courageous step in deciding to lose weight. Believe it or not, most people do not have the same strength of will as you do. Secondly, dieting is very difficult, why make it more difficult by going through it alone?

Being able to talk to someone who has been through the same trials and tribulations as you are presently going through is a very helpful thing. The feelings and cravings you are experiencing, have in fact been experienced before. To actually know that you are not alone in your quest, is a very empowering feeling. To know that you can ask someone a question at any time can be just what you need to get you through those difficult times. Here are a few online forums where you can go to share your stories and experiences with others. I have viewed them all and they seem to be very helpful:
mydietbuddy.com/

www.momsview.com



If you like to have a more structured type of support group, then you could try one of the following:

www.weightwatchers.com

http://www.jennycraig.com/

www.consumersearch.com

As always, if you need further assistance or would just like to talk, please leave a comment and I will get back with you. Best of success:)

Weight-Loss and the Scale of Doom: Part-Two

Now, you can go to the one extreme and purchase the type of scale that your doctor uses, but unless you have several hundred dollars to spend just to purchase the scale (add-in the cost of annual calibration as well), than I would opt for one of the less expensive models. Of these, there are two types: Analog and Digital. Now, I have a prejudice against the digital (my current model), so I prefer the analog variety. First, I like the idea of actually seeing the numbers on the dial and second, I like the idea of not having to buy batteries. If you do go Analog, try to find a scale that has a big, easy to read dial.

Before buying your scale, do some research on the web. Pick three or four different scales that you like and then read the customer reviews on each one. Amazon is a good source of customer reviews. Little by little you will narrow down your choice and hopefully purchase the scale that is right for you.

I hope that this article has given you some useful information. As always, good luck in your pursuit of a thinner and healthier you. If I can be of any assistance, please leave a comment and I will get back to you.

See also...

weight-loss-and-scales-of-doom:part-1

Weight-Loss and the Scales of Doom: Part One

As you begin your fitness routine, you may want to invest in a valuable resource. This item will not only help you to assess how well you are doing, but it can also act, during certain times, as a great shot-put. What type of multi-tasker can do this: the dreaded bathroom scale.Although you may already own one of these devices of torture, it is imperative that you have one that is accurate.

The best way to test the accuracy of your scale would be to weigh an unopened bag of cat food or dog food several times. If you don’t own a cat or dog, just weigh something that has a known weight. If your scale accurately displays the correct weight each time, you’re good to go. If however it does not, I would suggest investing in a new scale.

I have an old digital scale that stretches to new heights in inaccuracy. For example, I step onto the scale and I weigh 233 pounds. I step off and step back on, and I weigh 238.5. I try it again and I weigh 235.5. So, have I lost 3 pounds or gained 4? There’s no way of knowing, so I spend the rest of the day thinking that I gained weight. Losing weight is hard enough without having to worry about the accuracy of the scale.

Tomorrow: Part Two

See also...

weight-loss-and-scale-of-doom-part-two

Dieting and Eating: The Battle Rages, Part Two

I eventually hit a weight-loss plateau, overcame that, and continued on with my same eating schedule. It wasn’t until my wife shared her medical knowledge with me, that I discovered why my weight was staying pretty much stable. My body was in, what she called, a Starvation Mode. Yes, I was still working out. Yes, I was still maintaining my low caloric intake. Yes, I was still drinking like a fish (again, water). Yes, I was still only eating once a day. Yes, my weight stayed the same.

Starvation Mode is when the body feels that it is starving (big surprise there) and starts to hoard any food that is taken in and stores it as fat. It’s afraid to burn any calories, because it thinks it needs them in order to survive. Therefore, any food I ate during my one meal, went directly into fat storage and I was going through the pain of dieting for nothing.

This didn’t really apply during the first several months of my diet, because I had an excess of fat for the body to draw from. However, as I lost that fat and my body had less fat in reserve, it started to hoard what was taken in and use that to survive. Now that I know why I haven’t being losing weight, I need to correct this problem and continue with my Die with a T.

The way to rectify this problem is to let your body know that it isn’t starving, so it won‘t find it necessary to hoard fat. You do this by eating a number of small meals throughout the day. You still continue to maintain the same caloric intake as before, but you spread it throughout the entire day. This way your body will get used to the fact that it is being fueled on a regular basis and thus there is no fear of starvation and no need to save any fat in reserve.

How many meals you choose is up to you. Some feel that 5-6 meals a day is what you should eat. I personally feel that this is kind of excessive. Who has the time to eat that many times a day? For myself, I'm going to eat the usual 3 meals a day, with the largest eaten during the beginning or middle part of the day.

Good luck with your diet and if there is anything you have a question on, or would like to share your experiences, please leave a comment and I will get back to you.

See Also:

Dieting and Eating:The Battle Rages, Part One

Dieting and Eating:The Battle Rages Part-1

There is a common belief amongst us dieters that states, “The less you eat, the more you lose.” For the most part, I agree with this statement. However, the problem arises with how you define “eat less.” Does this mean you eat less food throughout the day, or does it mean you eat less food by having only one meal during the day?

When I started my diet over 10 months ago, I subscribed to this belief and I became a strict one-mealist. What I did was hoard my allotted calories and used them all at once. The reason behind this strange behavior, was it gave me something to look forward to later on in the day. If I had that “carrot” dangling out there, it helped me fight any depression I might feel by being on this diet in the first place.

I must say that this worked, for the most part. I would exercise in the morning and reward myself with an icy glass of water...Yum. I drank like a fish, water that is, and would eagerly await the time when I could actually put solid food in my mouth. Yes, I did snack on carrots and celery throughout the day, but I don’t count that as real food. As time went on and I lost more and more weight, I noticed that the amount of weight that I lost each week declined. I went from losing 4-5 pounds a week, which is typical at the beginning of a diet, to only 1-2 pounds per week. However, soon even this weight-loss stopped. What was happening?

Tomorrow: Part Two.

See Also:
Dieting and Eating:The Battle Rages, Part Two

Fitness Tips: Exercise Combo

Now that you have chosen your preferred type of exercise, ask yourself whether it is a strength training or cardio workout. Whichever one you have chosen, you will need to add the other to your workout routine as well.

Why, because they complement each other and by combining the two, you will not only lose weight faster, but you will be able to add that lean muscle mass we all want. Now, you don’t have to do both types each and every day. I would suggest that you do, for example, cardio Monday, Wednesday, and Friday, and then do strength training on Tuesday and Thursday. Then the next week, flip the order around. This way you will hopefully not get into a rut and become bored.

Fitness Tips: The Exercise of Choice

Have you decided to exercise, but you don’t know what type of exercise to do? As you know, there are hundreds of different types of programs and machines out there all calling your name; hoping that you will pick them. I have a suggestion, which will help you in this all-important decision. Ask yourself one question: What do you enjoy doing?

Yes, it’s that simple. If you enjoy walking or running (cardio), that will be your exercise of choice. If you enjoy lifting weights (strength training), then do that. Why, because if you do something that you enjoy, then you are apt to stick with it longer. If you spend each day dreading working out, I can guarantee that your exercise program will run aground before six weeks are up.