View Full Version : Hello group!
I started working out in January.. yes, this year's
resolution has lasted this long! I started off at 270 (lbs,
not kilos!) and now I'm down to
235. My diet consists mainly of low-fat meals and lots of
fruits and veggies. I try to eat well balanced meals.
For breakfast I try to have Vector cereal, but that
usually doesn't happen, so I end up with a low fat
muffin. I make my lunch at work: tortilla chicken /
salad wraps, tuna salad, or sushi if I go out. Before I
go work out, I have some carrots or fruit. Sometimes
half a can of beans. When I get home, I have a real
dinner: chicken, fish, lean beef, rice or potatoes,
beans, salad, that kinda thing.
As for working out: When I started in January, I would go to
the gym and do mainly sationary bicycle. I wanted to take it
easy at first, letting my heart rate hover around 150 - 155
(I'm 29). That's another thing, my heart rate usually
doesn't go up that high, even when I really push myself. The
highest I've seen it go is 175, and I'm gasping. My friend
can get up to that easily during moderate cardio. In the
beginning I was doing a lot of weights, but I found they got
in the way of my cardio training. I've held back on doing
heavy weights and I'm concentrating on doing higher reps
now. After a month, I started doing stairmaster again and
finally, I started running on the threadmill. I live in
Vancouver and my favourite run is the Stanley Park Sea Wall.
It trully is a euphoric feeling when your body is
efficiently working in sync with your lungs and your legs.
When I do go to the gym, I usually do 1/2 hour of cardio and
another 40 minutes of weights. I usually do one body part
when I do lift, and not much lower body
Question for runners:
-Do you lift weights? how often do you do them, and how do
you train? -How should I adjust my diet to burn fat more
efficiently while having enough energy to work out?
any book recommendations based on the above?
Thanks.
hellrazor <jorge@another-world.com> writes:
: I started running on the threadmill. I live in Vancouver
: and my favourite run is the Stanley Park Sea Wall.
How do you get the treadmill out by the Sea Wall?
:-)
: When I do go to the gym, I usually do 1/2 hour of cardio
: and another 40 minutes of weights. I usually do one body
: part when I do lift, and not much lower body
How many times a week. I would suggest reversing the
times to burn calories. 40 min aerobic, 20 minute
weights, if you must.
: Question for runners:
: -Do you lift weights? how often do you do them, and how do
: you train?
No. Zero, run, run, run,
: -How should I adjust my diet to burn fat more efficiently
: while having enough energy to work out?
There is actually a conflict between burning calories and
"having enough energy to work out." You don't start burning
fat until you burn all the sugar products in your bloadsteam
first. This generally takes about 12 minutes. Doing 20
minutes of aerobic, you are only burning fat for less than
10 minutes a session. by upping that to 40 minutes, you are
burning fat for almost 30 minutes. If you really want to get
fit, then you should be doing 4 to 5 aerobic sessions a week
with one of those session being an hour or longer.
As for eating, increase your fiber intake.
: any book recommendations based on the above?
: Thanks.
Larry
Hi Rog.
hellrazor <jorge@another-world.com> wrote in message
news:<Xns94E26EAD23C4Fjorgeanotherworldcom@64.59.144.76>...
> I started working out in January.. yes, this year's
> resolution has lasted this long! I started off at 270
> (lbs, not kilos!) and now I'm down to
> 235. My diet consists mainly of low-fat meals and lots of
> fruits and veggies. I try to eat well balanced meals.
> For breakfast I try to have Vector cereal, but that
> usually doesn't happen, so I end up with a low fat
> muffin. I make my lunch at work: tortilla chicken /
> salad wraps, tuna salad, or sushi if I go out. Before
> I go work out, I have some carrots or fruit.
> Sometimes half a can of beans. When I get home, I
> have a real dinner: chicken, fish, lean beef, rice or
> potatoes, beans, salad, that kinda thing.
>
> As for working out: When I started in January, I would go
> to the gym and do mainly sationary bicycle. I wanted to
> take it easy at first, letting my heart rate hover around
> 150 - 155 (I'm 29). That's another thing, my heart rate
> usually doesn't go up that high, even when I really push
> myself. The highest I've seen it go is 175, and I'm
> gasping. My friend can get up to that easily during
> moderate cardio. In the beginning I was doing a lot of
> weights, but I found they got in the way of my cardio
> training. I've held back on doing heavy weights and I'm
> concentrating on doing higher reps now. After a month, I
> started doing stairmaster again and finally, I started
> running on the threadmill. I live in Vancouver and my
> favourite run is the Stanley Park Sea Wall. It trully is a
> euphoric feeling when your body is efficiently working in
> sync with your lungs and your legs. When I do go to the
> gym, I usually do 1/2 hour of cardio and another 40
> minutes of weights. I usually do one body part when I do
> lift, and not much lower body
>
> Question for runners:
>
> -Do you lift weights? how often do you do them, and how do
> you train? -How should I adjust my diet to burn fat more
> efficiently while having enough energy to work out?
>
> any book recommendations based on the above?
>
> Thanks.
Larry McMahan <mcmahan@spike.cup.hp.com> wrote in
news:409bda5a@usenet01.boi.hp.com:
> hellrazor <jorge@another-world.com> writes:
>
>: I started running on the threadmill. I live in Vancouver
>: and my favourite run is the Stanley Park Sea Wall.
>
> How do you get the treadmill out by the Sea Wall?
>:-)
see, I drag the threadmill in my truck, and I place it at
the start of my run at the Sea Wall. I built a device that
advances the threadmill as I run on it, and I can steer it
as I progress. When I finish my run, the threadmill and I
have gone around the Sea Wall at least 5 times! ;)
>: When I do go to the gym, I usually do 1/2 hour of cardio
>: and another 40 minutes of weights. I usually do one body
>: part when I do lift, and not much lower body
>
> How many times a week. I would suggest reversing the times
> to burn calories. 40 min aerobic, 20 minute weights, if
> you must.
I try to get to the gym around 4 to 5 times a week.
>: Question for runners:
>
>: -Do you lift weights? how often do you do them, and how
>: do you train?
>
> No. Zero, run, run, run,
>
>: -How should I adjust my diet to burn fat more efficiently
>: while having enough energy to work out?
>
> There is actually a conflict between burning calories and
> "having enough energy to work out." You don't start
> burning fat until you burn all the sugar products in your
> bloadsteam first. This generally takes about 12 minutes.
> Doing 20 minutes of aerobic, you are only burning fat for
> less than 10 minutes a session. by upping that to 40
> minutes, you are burning fat for almost 30 minutes. If you
> really want to get fit, then you should be doing 4 to 5
> aerobic sessions a week with one of those session being an
> hour or longer.
I ask the question about eating because I find that if I
don't eat something before I go work out, I tend to feel
weaker and tend to burn out faster.
I agree with your cardio assessment and will probablly
adjust my cardio sessions to around 40 minutes from now on.
The Sea Wall run takes me at least an hour, so I try to do
that once or twice a week. I'm mostly doing weights for arms
and chest nowadays.
How come sprinters have huge upper bodies? does that
help them?
I guess my number one priority would be to lose the extra
weight. After I reach my goal weight I intend to introduce
weights a bit more and maybe having a longer cardio session
once or twice a week.
> As for eating, increase your fiber intake.
>
>: any book recommendations based on the above?
>
>: Thanks.
>
> Larry
hellrazor <jorge@another-world.com> writes:
: Larry McMahan <mcmahan@spike.cup.hp.com> wrote in
: news:409bda5a@usenet01.boi.hp.com:
:> hellrazor <jorge@another-world.com> writes:
:>
:>: I started running on the threadmill. I live in Vancouver
:>: and my favourite run is the Stanley Park Sea Wall.
:>
:> How do you get the treadmill out by the Sea Wall?
:>:-)
: see, I drag the threadmill in my truck, and I place it at
: the start of my run at the Sea Wall. I built a device that
: advances the threadmill as I run on it, and I can steer it
: as I progress. When I finish my run, the threadmill and I
: have gone around the Sea Wall at least 5 times! ;)
My mistake. I though you were running on a treadmill. I
should have read more carefully. When I realized you are
running on a threadmill, it was obvious how you can get
around with it. Sorry!
: I agree with your cardio assessment and will probablly
: adjust my cardio sessions to around 40 minutes from now
: on. The Sea Wall run takes me at least an hour, so I try
: to do that once or twice a week. I'm mostly doing weights
: for arms and chest nowadays.
I think if you do that, and just otherwise keep doing what
you are doing, the weight will come off.
: How come sprinters have huge upper bodies? does that
: help them?
You gotta realize that sprinting is more of an anaerobic
activity than aerobic. You don't need (as) good oxygen
exchange for sprinting, just lots of fast twich muscles.
Full body heavy muscles are just part of the genetic
predisposition for that body type. By contrast, look at
speedy distance runners.
Larry
When I started my fitness program (3 years ago, I am now 48)
my goal was to walk and hopefully run around a 1/4 mile
track enough to raise my heart rate for 45 min. I did that 3
times a week. Thats all I knew and thats all I did to lose
20 pounds in about 2 months. When I started I was 190
pounds, non smoker, but generally active. I am 5'-8" tall.
I soon found I enjoyed loosing the weight and I could see
improvements in my cardio conditioning weekly. I also
discovered my cardio conditioning and my love for running
pushed me to over do it and I ended up at the P.T. with
shine splints. My PT not only helped me get over the shine
splints he also educated me on what running was all about.
My 8 one hour sessions with him got me on the road I am
today. His advice, along with a subscription to Runners
World Mag. (no I am not a stock holder in the company) have
kept me smart and kept me running. I also have read the
"Complete Book of Running" from Runners World Mag. I now run
25 miles a week and 12 to 14 races a year. I get constent
comments from people I know who say I look great. My doctor
tells me never to stop running. Its a pleasure to wear a
belt to keep up my pants instead of hold in my belly.
At my age I can only run 6 miles, every other day. The days
I dont run I lift free weights (better for balance then
excercise machines, going for lighter weight and more reps)
or do brisk walks or use an elliptical trainer. But I always
rest and strive to eat the foods that give me what I need to
improve my running. My times continue to improve, I have
avoided injuries and am having the time of my life doing it.
I get sick very little, my energy level is high, I sleep
well and I tollerate stress so much better now. Running has
stopped back spasms that I took medicine for daily and ended
heartburn that had me eating three or four tums a day.
Remember fitness is a journey and not a destination.
Discover what type of runner you are and in the process you
will discover who YOU are. If you stay with it, you will
also see the other health benefits.
Good luck
Jim
"hellrazor" <jorge@another-world.com> wrote in message
news:Xns94E26EAD23C4Fjorgeanotherworldcom@64.59.144.76...
> I started working out in January.. yes, this year's
> resolution has lasted this long! I started off at 270
> (lbs, not kilos!) and now I'm down to
> 235. My diet consists mainly of low-fat meals and lots of
> fruits and veggies. I try to eat well balanced meals.
> For breakfast I try to have Vector cereal, but that
> usually doesn't happen, so I end up with a low fat
> muffin. I make my lunch at work: tortilla chicken /
> salad wraps, tuna salad, or sushi if I go out. Before
> I go work out, I have some carrots or fruit.
> Sometimes half a can of beans. When I get home, I
> have a real dinner: chicken, fish, lean beef, rice or
> potatoes, beans, salad, that kinda thing.
>
> As for working out: When I started in January, I would go
> to the gym and do mainly sationary bicycle. I wanted to
> take it easy at first, letting my heart rate hover around
> 150 - 155 (I'm 29). That's another thing, my heart rate
> usually doesn't go up that high, even when I really push
> myself. The highest I've seen it go is 175, and I'm
> gasping. My friend can get up to that easily during
> moderate cardio. In the beginning I was doing a lot of
> weights, but I found they got in the way of my cardio
> training. I've held back on doing heavy weights and I'm
> concentrating on doing higher reps now. After a month, I
> started doing stairmaster again and finally, I started
> running on the threadmill. I live in Vancouver and my
> favourite run is the Stanley Park Sea Wall. It trully is a
> euphoric feeling when your body is efficiently working in
> sync with your lungs and your legs. When I do go to the
> gym, I usually do 1/2 hour of cardio and another 40
> minutes of weights. I usually do one body part when I do
> lift, and not much lower body
>
> Question for runners:
>
> -Do you lift weights? how often do you do them, and how do
> you train? -How should I adjust my diet to burn fat more
> efficiently while having enough energy to work out?
>
> any book recommendations based on the above?
>
> Thanks.
I always suggest the Jim Fixx book "Nevermind, I was
mistaken"
welcome HR true run and run some more the wieghts that i
lift (when i do) 3 set / 25 reps / wieghts = last one tired/
or light and more reps all being the same if 2 folks are the
same in all except arm strengh the stronger arms should win
the race. i lift the same with leg extentions and leg curls
/ lift once a week(friday) plodzilla
hellrazor wrote:
>
> I started working out in January.. yes, this year's
> resolution has lasted this long! I started off at 270
> (lbs, not kilos!) and now I'm down to
> 235. My diet consists mainly of low-fat meals and lots of
> fruits and veggies. I try to eat well balanced meals.
> For breakfast I try to have Vector cereal, but that
> usually doesn't happen, so I end up with a low fat
> muffin. I make my lunch at work: tortilla chicken /
> salad wraps, tuna salad, or sushi if I go out. Before
> I go work out, I have some carrots or fruit.
> Sometimes half a can of beans. When I get home, I
> have a real dinner: chicken, fish, lean beef, rice or
> potatoes, beans, salad, that kinda thing.
>
> As for working out: When I started in January, I would go
> to the gym and do mainly sationary bicycle. I wanted to
> take it easy at first, letting my heart rate hover around
> 150 - 155 (I'm 29). That's another thing, my heart rate
> usually doesn't go up that high, even when I really push
> myself. The highest I've seen it go is 175, and I'm
> gasping. My friend can get up to that easily during
> moderate cardio. In the beginning I was doing a lot of
> weights, but I found they got in the way of my cardio
> training. I've held back on doing heavy weights and I'm
> concentrating on doing higher reps now. After a month, I
> started doing stairmaster again and finally, I started
> running on the threadmill. I live in Vancouver and my
> favourite run is the Stanley Park Sea Wall. It trully is a
> euphoric feeling when your body is efficiently working in
> sync with your lungs and your legs. When I do go to the
> gym, I usually do 1/2 hour of cardio and another 40
> minutes of weights. I usually do one body part when I do
> lift, and not much lower body
>
> Question for runners:
>
> -Do you lift weights? how often do you do them, and how do
> you train? -How should I adjust my diet to burn fat more
> efficiently while having enough energy to work out?
>
> any book recommendations based on the above?
>
> Thanks.
gentolm <gentolm@boeing.com> wrote in news:409E09F3.E301E934@boeing.com:
> all being the same if 2 folks are the same in all except
> arm strengh the stronger arms should win the race.
Yes, but at what point do stronger arms become a detriment
to distance running? In conjunction with my running program,
I've been doing a few dumb-bell exercises: military press,
curls, push-ups. I've read that doing strength training for
the core muscles (back, abs, chest) is better than
specifically training the arms (biceps, triceps).
Phil M.
--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie
yes i agree my strength exercise are pullup /push up / ab
work / atomic push up/hanging leg lift / up side down situp
and weights. I keep my weights low and my reps high.
Looking for endurance . When i cross over to bulking up
then my max density will increase at my speed decrease (
not always). Stronger arms yes but not at body building
arms.as far as core strength along with arm strength I look
for both but not at aech other expense. you sound like you
do the same. plodzilla
"Phil M." wrote:
>
> gentolm <gentolm@boeing.com> wrote in
> news:409E09F3.E301E934@boeing.com:
>
> > all being the same if 2 folks are the same in all except
> > arm strengh the stronger arms should win the race.
>
> Yes, but at what point do stronger arms become a detriment
> to distance running? In conjunction with my running
> program, I've been doing a few dumb-bell exercises:
> military press, curls, push-ups. I've read that doing
> strength training for the core muscles (back, abs, chest)
> is better than specifically training the arms (biceps,
> triceps).
>
> Phil M.
>
> --
> "Pain is temporary: the success it brings can be
> everlasting." -fortune cookie
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