Forums / Health & Fitness / Exercise & Training

Motivational tips / mantras please?

susanjayneh — Sun, 07 Sep 2008 04:59:12 GMT

Anyone want to share their fav tips / sayings / ideas to help keep us all on the path to long term health & fitness - for good this time?

Susan:hehe:

Weight loss and Muscle Gain.. Suggestions.

eblack — Fri, 21 May 2010 19:25:35 GMT

Here's the deal. I'm 5' 5" and 155 pounds as a senior in college. When I graduated high school I was coming in around 105-110 lbs. My goal weight is 115-125 lbs by December 2010. I'd like to lose some extra fat and gain muscle.
Any suggestions?
Thanks :D

Needing to get weight off/control pre-diabetes quick

cetrulson — Tue, 11 May 2010 10:17:46 GMT

I just got the news that I am a pre-diabetic and I need to get off 50 pounds and I would like to do it quickly. I do have HBP and am on meds for that and I love to walk and have the Wii Fit Plus that I try and do, but I need more. I am using the Southbeach diet per my doctor to help get the insulin under control, but I need to get out there and exercise, just clueless as to how to do it.

What would anyone recommend?? How do I set up my fitness log to show it? I did want to get 20 pounds off by July 10th, have a wedding then and would like to be somewhat slimmer for it.

Thanks for any help with this, I so need a new direction to go to!!!

Christel in GA

Netflix

tdab524 — Tue, 12 Jan 2010 18:22:12 GMT

Hello! I'm Troy and I just wanted to let you guys know that Netflix has lots of workout videos for those of you who'd rather workout at home whenever possible (like me :) ) They range from pilates, yoga, cardio, kickboxing... the list goes on! And the best part is that you you can watch them instantly on your computer or TV for $9 a month.

I just wanted to share!

Weight Gain

emailwilllee — Sun, 02 May 2010 21:36:34 GMT

Dear Online Fitness Log Community,

My name is Will Lee. I'm 22, 6'1, and I'm attempting to gain some muscle weight. I'm currently about 185 lbs. My weight doesn't seem to go up, even though my strength is increasing. I began a heavy lifting regimen a month ago. I have a tendency to eat healthy food, but recently I've even been letting my fat intake increase a bit to try and increase my daily calories. Any advice would be greatly appreciated.

My goal weight is roughly 210 pounds. I'd really like to bulk up. The supplements I'm currently taking are N.O. Xplode, CellMass, and plain old fashioned whey protien.

Thank you very much,

Will Lee

mid-life crisis

dixiedelight2010 — Thu, 15 Apr 2010 22:19:16 GMT

ok, here's the jest of it...I'm a 36 yr old female, in my teens I weighed 119..REality I know weigh 241, I am flying back to my hometown in 4 months and based on my goals and excerise it said it could be accomplished by September...I have started working out cardio at the gym (bike, trendmill) and doing some weights/muscle toning. MY goal is to do 2-3 hours a day of exercise...If I watch my calorie intake and workout like this 6 day a week is it really possible to lose a considerable amount of weight?:D:w00t:

home made exercises

boat — Mon, 12 Apr 2010 01:19:52 GMT

So, Iv'e been trying to fit more easy, fun work outs into my every day routine. And Iv'e managed to make my lifestyle a bit more active. I still go to the gym, but I think of these as "bonus points".

I do things like...

Agility exercises (side running, running and touching the floor, then running in the opposite direction to touch the floor again, ect.) while I'm holding onto my dog's chew toy. He provides extra resistance. ;)

volunteer for a bit of outdoor work like weeding or pruning.

putting on good, loud music while in the kitchen and dancing around during cooking wait times or cleaning.

Racing co workers up the stairs, or to the car.

Meeting friends @ parks instead of coffee shops, and going on walks and taking pictures.

Do you guys do anything like this?

Joint friendly cardio

Grace01 — Sat, 02 Aug 2008 16:15:48 GMT

Hi all, I need your help developing a routine that is cardio intense and joint friendly. It appears I may have rheumatoid arthritis (doctor isn't quite sure yet) at age 30 :-( This after a life-time of good fitness and healthy living.

In any case, I also just had a baby and have about 15 pounds to lose. I'm able to keep up with my core training program (and my baby loves that too since I involve him and often use him as my weight) which involves 45 minutes of weights training three times per week. But all that is doing for me is giving me a nice six-pack that remains hidden under a layer of belly blubber. ;)

So to really drop the pounds I need to sweat -- a lot! The joint pain really interferes with this. Running, walking, and most aerobics hurt. I don't have access to a gym or a bike and I can't swim because there isn't anyone to watch my 5-month-old while I'm in the water. (Believe me, if this were an easy solution, I wouldn't be posting a message). So what's left?

Has anyone else had to cope with bad joints? Any videos you can suggest? What about Pilates or yoga for cardio?

All your suggestions are appreciated.

How to find local races for walking/running online??

cetrulson — Tue, 11 May 2010 10:19:49 GMT

I want to get a goal for training, and I have a friend that will walk/run with me for a local 5 K, but not sure how to find one and how far out I need to be to train for it? Should I plan on this fall or summer?? I am just starting out, have walked in the past and can get out 4-5 days a week, 50 pounds overweight and have HBP.

Thanks for any advice at all!!

Christel in GA

Need a recommendation for a good strength training program for a beginner (book/magazine/video/etc.)

melanieabrajano — Tue, 03 Feb 2009 22:26:47 GMT

Hello!

I'm new to the site, but not new to working out. I've been on a cardio kick as of late and have seen some good results. I'm now wanting to add strength training to my workout routine to tighten up. I'm a 30 yr old female who has never really seen results from strength training in the past. I probably have not stuck with programs long enough because I feel like I don't get results and I convince myself I'm wasting time. I know this isn't the case and I'm really motivated to stick with a program now that I am working from home and have time to really dedicate to it. I don't, however, have access to a gym other than the one I created at home. I have a yoga mat, exercise ball, 5 and 8 lb weights, 3lb ankle weights, and three different resistence bands. Does anyone have suggestions on a program I can find either online, in a magazine, or from a book that can help me get the sculpting results I'm longing for? I find I'm best when I have a strict program laid out for me, rather than try to put it together myself. The instructions and tips that come in a book or program is also helpful.

All insight is appreciated!

Thanks!

Fitness Goals

fitbound — Tue, 29 Jan 2008 12:38:02 GMT

Hi all,

Just curious as what fitness goals everyone is hoping to achieve. If there are some of us with similar goals, may be we can serve as support for each other.

What are your fitness goals?

To get fit and feel more active.
Learn a variety of ways to exercise and feel comfortable doing them by myself.
Feel confident wearing a swimsuit.
Thinking about training for a 5K.
Keep working out!

How you are working to reach them?

I've joined the local gym and have begun working with a personal trainer. I train with the trainer 1-2 times per week. Three sessions of toning per week. Mostly weight lifting, bosu, and fitness ball activities. I try to fit in running at least two times per week for about 30 minutes. (Need to pick up the cardio pace.) I take a Yoga class on Wednesdays.

How you will know you are there?

Wake up in the morning and want to workout.
Know the names of the exercises I'm doing. :ermm:
Put on a swimsuit and feel ok about how I look. (This might be more of a mental workout than a physical one.)
Keep up with my four year old.

Susan

300 Workout

Mkauf_90 — Thu, 11 Feb 2010 22:48:53 GMT

Has anyone else ever done the 300 workout? Devised by the trainer who turned Gerard Butler in King Leonitus and a group of actors into Spartan warriors, it was meant to be the final test after three months of intense training. It consists of 300 reps: 25 pull-ups, 50 dead lifts, 50 push ups, 50 (24") box jumps, 50 floor wipers, 50 clean to press with a 36 pound kettlebell or dumb bell, and 25 more pull-ups. The idea is to go as fast as possible. Only some of the cast even tried it, with the fastest time being 18 minutes, 11 seconds. I usually do this one or twice a week after I finish full lifting and conditioning sessions and my fastest time has been around 20 minutes. So, is anyone else crazy enough to do this? What did you think of it?

Target Heart Rate?

2762ash — Sat, 16 Jan 2010 13:07:33 GMT

Ok this may sound weird but when I exercise I do not seem to sweat a whole lot. What I do is the elliptical trainer machine and currently I am doing it at level 3-4 intensity for anywhere between 30-60 mins sometimes more.

I calculated my target heart rate and it should be between 134-165 beates per minute. I'm age 26. When I exercise I have to force myself to slow down because working out in this range just seems overly slow and easy for me. Not to mention that I hardly sweat! When doing elliptical at a faster speed which feels more comfortable for me my heart rate gets into the 175 range.

Is that normal? is working out in your target heart range supposed to feel that easy? or should I step my heart rate up some. I don't know if that's healthy or ok to do so. Any suggestions will be helpfull.

Gaining Weight

Big Boy J — Tue, 12 Jan 2010 06:28:53 GMT

At the moment I am training primarily for basketball, but also for rugby. For these sports you need high physical strength and explosive power. For this I need to gain muscle mass, strength and power. What is the most effective and efficient way of doing this?

Strength

lytysha05 — Thu, 10 Dec 2009 18:49:56 GMT

It used to let me choose the strength exercises that i did and so on, and now it doesn't. The only things it asks for is duration and calories. I want to be able to put in the exercise and reps and such again.

Can't access my personalize workout program

NakeyaeStreet — Wed, 09 Dec 2009 22:09:53 GMT

When I go to access my personalize workout program, it just takes me to the questionaire and that is as far as I get. Can someone help me?

Morning Cardio

ron212 — Sun, 14 Dec 2008 09:36:00 GMT

I've heard two schools of thought. If the goal is to burn fat, I've read an early morning cardio workout should be done on an empty stomach so that fat stores are used more quickly. Other sources say better to have carbs in the system. Thoughts?

Jogging vs. running

mka — Wed, 18 Nov 2009 08:06:27 GMT

Today I went for a 5km jog/run. I wanted to put all the data (distance, time, speed, heart rate,...) into my log so I wondered what kind of physical activity it was - jogging or running. It's kind of funny coz when I put it with a name "jogging" the log told me I burnt 350kcal; when I named it as running the log told me I burnt 400kcal. Well, maybe that's not much, but somebody pls tell me - what is the difference?! O_o

Tricep Pushdown

Fiona — Tue, 10 Nov 2009 12:40:31 GMT

Any exercises that do the same thing as a tricep pushdown without the pressure on the wrist? I have tendonitis of the wrists which is brought on by movements similar to that of the tricep pushdown. Can anyone recommend a different exercise that gets the same results?

The best way to get a 6 pack

CountryBoy23 — Wed, 25 Feb 2009 21:58:06 GMT

I was wondering is it posible to get a 6 pack in like 4 month because my trainer for fighting tells me it is and I just dont agree with him if so whats the best way to do so and the best dieting for this.

Thanks

Cardio Before Weights or Vice Versa

dhutch33 — Wed, 25 Feb 2009 14:00:13 GMT

I was curious to know which was better...To do cardio exercise before weights or the opposite? I have been doing the weights first, but by the time I get to the cardio I am pretty beat and end up not completing an entire cardio workout(45min). I have heard that you should save your strength for the weights and do it first and that this was the best way to lose fat (my goal!! :)) I would really like to do the cardio first and then take my time with the weights but dont want to hinder the losing factors. Anyone have any ideas?

Is this workout a good Idea?

dpogue — Thu, 05 Feb 2009 00:47:22 GMT

Im new to the whole workout tracking log thing so I wanted to run this by some people before I got started....Im currently laid up with a back injury and would like to know if my previous work out was doing me justus or not........

My workout (when it was nice weather) consisted of running mostly, about every half mile for the first 3 or so miles I would stop and do a set of 30 push ups 30 sit ups and 30 flutter kicks, then proceed on running anther half miler or so and then do 20 reps of each set and continue on the 15 then 10, I would end up running about 4 to 6 miles every other day. I do the same thing at the gym but not as far, say only 2 miles (cant stand running on a track).

Basicly with my work out Im trying to keep my body weight down and keep my somewhat build muscle mass. I've never been a fan of lifting weights, do to the fact I seem to always hurt myself in the process. I also take Tae Kwon Do at least twice a week...

I would like to see more improvement in my arms as well as abs (but who wouldn't) but keep my running, dose anyone have any suggestions or in site to add to my work out?

Best Cardio to Lose Weight?

bsmeyer — Tue, 03 Jun 2008 14:47:38 GMT

I have been doing my 30-45 min cardio sessions on the elliptical trainer because it is easier on my knees. However, I heard from a couple of people recently that jogging/running will trim you down faster. I was wondering if this was true, and if it was, how I can ease my knees into a jogging/running routine? The last thing I want to do is set myself back by injuring myself. Any advice is welcome!:)

abs????

ade21 — Mon, 02 Feb 2009 13:46:17 GMT

Can anyone recommend any good ab workouts that has worked for them??? and typically how long does it take til u show sum definition on ur abs? i know its different depending on ur bodyweight/fat.... but if u would have to pick the amount of months how long would u say? for an average person??

and how many times a week should u work them out??

plz post!

im new here.... i can sure use sum new buddies

calories expended

zombiebaby — Wed, 21 Jan 2009 15:13:26 GMT

How do they figure the calories expended in a day?

Fat burning zone? Sugar burning zone?

jacrivet — Sun, 18 Jan 2009 09:39:06 GMT

Can anyone explain the difference to me between a "fat buring zone" and whatever the other zone is called? Can that really make a difference in losing weight?

aining as a Fitness Goal.

sturbaj — Sun, 18 Jan 2009 20:56:15 GMT

Brand new to the board, but looking for advice on training for a 5K. I used to be a fitness nut, but 3 years of virtually no consistent exercise, and an active 20 month old has left me on the other side of the coin - never imagining I would be here. I'm looking to run the 5K, not for time, as much as form to condition, and return to any degree of fitness. I need to lose 40 lbs, that was gained during pregnancy and never lost. Anyone have a training program they've found success with? Many thanks

Muscle Music

trevor — Tue, 05 Aug 2008 14:41:55 GMT

Muscle Music

Does Listening to Your iPod While You Work Out Make You Stronger?

http://www.onlinefitnesslog.com/Muscle-Music-Does-Listening-to-Your-iPod-While-you-Work-Out-Make-You-Stronger.aspx

Help I hate it!

ctbtucker — Sun, 28 Sep 2008 21:25:53 GMT

My goal isn't to lose weight as much as it is to get into better shape and tone up, my problem I HATE EXERCISE- can anyone suggest easy workouts to get a routine started?

Motivation

jdaudt — Wed, 15 Oct 2008 20:11:01 GMT

I work out regularly but it's like I take a weekend (sometimes a long 4 day weekend) off and it takes me forever to make up those four days. This has been my motivation killer lately. I want to stay active but I've been having a hard time mentally lately (not to mention my busy scheduling killing my time). Does anyone have any advice? I just started on this site and I feel like it will give me a little extra oomph.

Confessions of a Fitness Trainer

trevor — Tue, 07 Oct 2008 14:51:09 GMT

Confessions of a Fitness Trainer
Why I Owe My Clients an Apology
by Justin Bowers

WINTER TUMMY NEEDS TO GO

Whitney_strauss — Wed, 05 Mar 2008 17:54:28 GMT

Summer is coming around the corner and I need to lose the tummy so when I put on that swimsuit it look good :w00t:

Please help I need the best eating and work out advice anyone? :Whistling:

Customising log entries

glenarcher — Tue, 29 Jan 2008 06:44:48 GMT

Hi,

I want to set up my log to record that in a given session, I might do:

a) 5 different exercises (e.g. flies, pushups, situps, squats, burpees, shuttle runs);

b) how many repetitions of each exercise;

c) what intensity it was performed at (e.g. for weights, how many kilos I may've lifted); and

d) what the total energy burn was for the whole workout.

Is it possible to do that with this tool, or is that going into too much detail?

Australian Cyclists Save Millions in Health Care

trevor — Wed, 09 Jul 2008 08:53:37 GMT

Written by Joshua Liberles

Monday, 07 July 2008

A recent report entitled Cycling: Getting Australia Moving indicates that by improving their health, cyclists saved about $227.2 million Australian per year.

Dr Rob Moodie, Professor of Global Health at the University of Melbourne's
Nossal Institute and author of the report, said “this report demonstrates the considerable benefit offered to individuals and governments by cycling. Addressing the barriers preventing more Australians from cycling will deliver substantial savings to both government and the community.”

Other economic benefits of cycling include a reduction in congestion which saves about $63.9 million AUD and $9.3 million saved by limiting greenhouse gas production and other “externalities.”

The study also makes recommendations about how to encourage more Australians onto two wheels and looks at some of the barriers. While cycling numbers in Oz are on a sharp incline, particularly in Australian cities, “Approximately half the Australian population is insufficiently active, which significantly increases their risk of cardiovascular disease, Type 2 Diabetes and obesity. A lack of physical activity also increases the risk of breast and bowel cancer, depression and anxiety.”

Cycling is a safe activity relative to other sports. Participants are seven times more likely to be hospitalized playing football than riding a bike. The report also echoes the Safety in Numbers phenomenon we've covered here before: the more people that ride, the less likely that each individual will be injured.

Australia is increasingly looking to bikes to improve its citizens health and quality of life. Peter Garrett, Environmental Minister, announced a $45,000 grant to develop a national cycling training scheme, to encourage more people to choose two wheeled transportation over four.”

http://www.carectomy.com/index.php/Bikes/Australian-Cyclists-Save-Millions-in-Health-Care

low intensity v. high intensity

shobs — Tue, 17 Jun 2008 12:11:31 GMT

this is a mind field...many different sources say different things !

to lose weight and get fit overall, should I do 50% of training in low and 50% in high during a week ? or should it be per session...

confused....

Weight Training for Women

shobs — Thu, 05 Jun 2008 10:15:14 GMT

How many reps should I do of free weights and machine weights if my overall intent is to lose fat first then tone up rather than gain strenth and muscle per se.

cheers

Becoming fit again

jiminj — Mon, 28 Jan 2008 14:35:27 GMT

I am getting up and running again. I am 47 years old. I started smoking again 7 years ago. I am resuming exercise. I have the Garmin 305 and a blood pressure monitor. I am going to link to my page at barbreak.net

I am doing about two miles of walk and jog per day. with tuesdays and thursdays off. Any tips from the pros are greatly welcome.

10 ways to supercharge a boring gym session

trevor — Mon, 10 Dec 2007 09:24:22 GMT

We should have a "refresh" button for everything: a bitter coworker, a lame bar scene, the National Hockey League. Just a click or two could give us instant improvement.

Same with tired workout plans. Maybe yours has frozen up like a gym version of Windows 95. You may think you have to reboot, or even upgrade. Instead, all you need are a few tweaks for a faster, more enjoyable, more effective workout.

Take a typical guy's stale routine: treadmill for 5 minutes, then bench presses until someone asks if he's almost done--in which case he's suddenly on his last set. Next, a few rows, curls, and crunches, then a quick toe touch and he's out.

You can do better, beginning with your warmup. "Most men warm up with a few minutes of light cycling or jogging," says Brad Jordan, NSCA-C.P.T., a personal trainer in Dayton, Ohio. And that's fine if all you plan to do in your workout is lower-body exercise. But an upper-body workout demands something that's more in sync with your plans. "Switch your warmup to jumping rope, rowing lightly, or using any cardio machine, like an elliptical trainer, that makes you pump your arms," Jordan says.

As for the rest of your routine . . . stop calling it routine. Refresh it, and yourself, with these moves.

Start with Your Hamstrings

"Most men do the exercises they like first and save the ones they know they hate for last," says Steve Lischin, NASM-C.P.T. "Toward the end of a workout, they either put little effort into these exercises or just skip them entirely." Performing your workout in the opposite order can give muscles you tend to overlook (such as your hamstrings) the attention they deserve. And saving your favorites for last can help you recharge when your energy level is in decline.

Stretch Between Sets

"Don't stretch only when your muscles feel tight," says Jordan. Stretching the muscles you're working not only helps them stay loose, but can also increase your range of motion, allowing you to work more muscle fibers with each additional set.

Take a Coffee Break

Anytime you draw your legs toward your midsection -- reverse crunches, V-ups -- you emphasize the lower portion of your abs. These moves also stress your hip flexors, the muscles on the front of your thighs. When these muscles are involved, your abs exert less than full effort, and you end up with tight hip flexors.

Overcome this tendency by pretending there's a cup of coffee resting just below your belly button. Before bringing your legs up each time, imagine tilting that cup toward your legs first. "This redirects your body positioning, so the effort stays concentrated on the lower abs," says Len Kravitz, Ph.D., coordinator of exercise science at the University of New Mexico.

Close Your Eyes While Exercising

This helps you visualize the muscles you're working, which is especially helpful for posterior muscle groups like your back, hamstrings, and butt. (Exceptions allowed when that brunette happens by.) Also try closing your eyes during any exercise that involves balance, such as a one-legged squat. "It challenges the neuromuscular system and helps you establish better balance," says Carter Hays, C.S.C.S., a Houston-based personal trainer. "It's actually harder closing just one eye than both eyes; it's weird."

Change Your Inclination

Rather than do three sets of dumbbell presses followed by three sets of incline presses, combine the two exercises. Start with one set of chest presses on a flat bench. Then raise the bench one notch from the flat position -- to about 15 to 20 degrees -- for your second set. Continue raising the angle one notch per set, stopping at the notch before vertical. "This lets you exhaust more muscle fibers by working your chest through five or six different angles instead of just the basic two," says Wayne Westcott, Ph.D., a Massachusetts-based exercise researcher. You'll actually end up doing fewer sets, so you'll save time, too.

Get Twisted

During the standard single-arm dumbbell row, your palm faces in as you raise and lower the weight along the side of your chest. To get more out of the move, rotate your wrist inward 180 degrees as you lower the dumbbell so that your thumb ends up pointing behind you when your arm is completely straight. This rotation helps adduct the scapula, working the back through a fuller range of motion for added strength and size.

Stop and Go

Instead of raising and lowering the weight in one continuous motion, pause for a second about halfway up, continue the movement, and then pause again about halfway down. "In a set of eight to 12 repetitions, you'll add only an extra 16 to 24 seconds to each set, but you'll be able to exhaust your muscles faster using less weight," says Lischin. This tactic works great with shoulder presses, lateral raises, and bent-over lateral raises.

Lower the Weight with One Leg

Your muscles are much stronger during the eccentric phase of an exercise -- when the weight is being lowered. With leg presses, leg curls, and leg extensions, consider the "two up, one down" option. Try pressing or curling the weight up with both legs, then slowly lowering the weight back down using only one leg. This lets you work your muscles even harder in the same amount of time without constantly needing to change the weight, says Westcott.

Spread 'Em

Change your hand spacing with each set of barbell curls, instead of keeping them placed at shoulder width for all you repetitions. "Spreading your hands a few inches farther out stresses more of the inner portion of your biceps, while bringing your hands in a few inches builds more of the outer part," says Lischin. Or, try switching from the standard shoulder-width grip on a barbell to an angled position with an EZ-curl bar.

Run the Rack

Save time on the last dumbbell exercise in your workout. Instead of doing three sets of shoulder presses, biceps curls, or any dumbbell move, start with a weight that's about 50 percent of what you usually use to do 10 to 12 repetitions. Perform the exercise six times, then quickly grab the weight that's one increment heavier. Continue working your way up in weight until you finally find one that you can't lift six times using proper technique. Then reverse this process by grabbing a slightly lighter weight and completing as many repetitions as possible, even if you can only manage a few. Keep moving down the rack until you're left using the lightest set of dumbbells possible.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=38f64c5899a46010VgnVCM100000cfe793cd____#