I lift 3days a week and run 5 days and one day I run steps in the upper deck of a football stadium. Steps only take about 30 minutes but it's the hardest workout of my week.
I alternate weeks with 3 days of weights and 2 days of running one week and the opposite the next. I normally get in at least one good walk with Kelli or a hunt on the weekend.
When I go to the gym I don't do to much leg work due to the running but here are some ideas.
I climb the steps from the 1st to 2nd floor. (Every 3rd step) I normally do a set of 5 with no rest between sets.
I jump onto a box for explosiveness. The box is approximately 2 feet tall. I'll do a few sets of 10-15. I do use my arms for to aid in jumping so take it easy on this one.
One leg calf raises on the steps or two leg on the machine.
I'll do lunges down the track between work out stations.
Steps are good. 20 min or so? Think I might try running to. Maybe two three daze...
Still tryin to dial in my diet, been 160 the last fifteen years, since I've been in the saddle the last six years I've gained ten. But since my surgery I've gained five more but want to loose ten total. Never had a gut before, now I do, it's strange lol.
HDL: I eat fish twice a week and have a very good diet. My doctor has recommended 2 fish oil pills per day.
The B12 is a big deal. I am B12 deficient. Anthing under 400 causes tiredness, depression, memory issues, and the list goes on forever. In fact, in Japan and many European countries the minimum is 550. Anything under 550 they start injections and supplements. This really explains why I've felt so tired on and off in my life. Especially now that my diet and excercise program has been so great. I started taking a B12 supplement this morning and am being retested in February to make sure it's well above the 400. From my brief research, my body is not absorbing B12 as it should, regardless of diet. A multi vitamin simply isn't enough. It is hereditary and I have suspicion that many of my family members may have the same issues. http://en.wikipedia.org/wiki/Vitamin_B12_deficiency http://chriskresser.com/b12-deficien...s-consequences
The lesson to be learned is no matter how well you eat or how much you excercise, it may not be enough. Do yourself a favor and go see a great doctor and have them test you from A to Z. I've been to see doctors on and off for the last 5 years complaining of fatigue. I've had blood drawn but they never tested for B12 or they weren't aware that the US standard is extremely low. I'm extremely happy that I finally found a doctor that cared enough and had the knowledge to find the problem.
My nose x ray also came back with a deviated septum. She believes I will need surgery to fix it. I'm going to the Nose doctor in January.
Still looking for a good general practicing doctor. That is one of the keys.
Have to look into the B12 thing, I've heard nothing but good about all vitamin B's.
I too have a deviated septum, 10% breathing capacity through the nose. But surgery is basically a hammer and chisel above and behind the nose socket, I just can't psychologically get past that, yet I've watched surgery performed on me twice and have purposely drilled through my finger nail to get to and clean out an infection. But the hammer and chisel, ewe...
It's been approx. 6 months since I started down this road to a healthier lifestyle. I weighed in at 169.4 lbs this morning. I don't recall being this light but maybe once since my Junior year in high school.
The consistency of my excercise program and diet has my metabolism in high gear. I'm talking consistency like the sun rising here.... I'm eating 6-7 times a day. Of course my snacks are almost always fruit, veggies, nuts, or yogurt. I drink beer on Friday/Saturday nights and eat Pizaa 1-2 times a week. Usually with whole grain crust. I have greek yogurt and granola nearly every night. What I'm trying to say is I'm eating a good amount of food and maintaining my weight.
Tracking your diet is crucial to begin with. You must educate yourself on calorie intake and the make up of foods. You also need to determine at what daily calorie intake you can lose a reasonable amount of weight. The goal here is of course to lose the weight, but you also need the skill to keep it off for life and that's through education. I'm on my 3rd health and nutrition book in 6 months. Skip the fad diets that rob your body of the nutrients it needs. Skipping meals and starving yourself are the worst thing you can do. Find a diet you can stick to for life that works for you body.
You must find a work out program you can stick to religously. Going to the gym for an hour and a half 6 days a week or running 5 miles a day isn't it for 99% of us. You WILL QUIT. My workouts for 6 months are only a half hour. I either run for 30 minutes or do high intensity weights. Now, I run a pretty good pace and burn nearly 500 calories and usually do a dozen excercises with sets of 3 in those 30 minutes. You have to make the time count.
It's really not that difficult if you want it bad enough. It does take time as it won't happen overnight. The more out of shape you are, the longer it will take to achieve your ideal weight. Like I was telling my broker yesterday, it's like building a business, you wouldn't open the doors and give up after 2 weeks. You must put the time and effort into the change. It's just like compound interest, the longer you stay consistent, the greater benefit you will begin to see.
Lastly, don't discount finding a great doctor. Get your butt in and get a physical including an extensive blood profile. I've found that regardless of diet, my body doesn't absorb enough B12 and I still struggle with low HDL. You may need to supplement to complete the puzzle.
"If you wish to find, you must search. Rarely does a good idea interrupt you"
-Jim Rohn
Man good thread I havent looked at the off topic Forum in awhile. Good thread Todd. I have been woking out with a new outlook that weights are not always the answer but I do still use them but I have been using natural body weight and running to work out. Also if you are getting burnt out on running try short sprints with exercises in between. I will try to post what I have been doing pretty good has alot of pre and post stretches in it. Anways subscribed and looking forward to everybodys input.
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lol^^^^
i been having a hard time keeping up on my exercise and nutrition this past months due to my transition into this new job but the good news is that i haven't gained any weight during this slacker month still at 180.
also i took about a 1.5 week break from running and after i went back to it i was able to run a lil over a full mile without stopping to walk! then 2 days later i was able to go even longer now its my legs that a quitting on me and not my lungs. maybe its the weather?
Still putting about 30miles a week in running, but added speedwork at a local track. 4x400m,4x200m,4x100m w very little rest in between and at 5k or faster pace. Along with the stadium runs (steps) I am working a lot harder can tell a difference in my body. Still getting in 2-3 days of lifting too. Do all of my running at 5:00am and done by 6(except for my long run on sat/Sunday). Will start training for my next marathon at end of the month
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still at 180.
now its my legs that a quitting on me and not my lungs. maybe its the weather?
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