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  1. #1221
    Don't Judge Me! Haphazard's Avatar
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    Quote Originally Posted by ergophobe View Post
    Got it. That's a tough one - I imagine you don't have much control over what's done in gym class. How often do you have to do weight training at school?
    About every other school day.
    -Carefully taking sips from the Fire Hose of Knowledge

  2. #1222
    Seriously Delirious Udog's Avatar
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    I have a question for everyone. Besides eggs, what are some healthy breakfast foods?

    -Turkey bacon
    -Canadian bacon
    -Banana, orange

    Quote Originally Posted by Haphazard View Post
    I walked to school and did 25 min weight training.

    Everything's just as hard as it's always been and I haven't been improving at all. Should I up the amount I exercise?
    Hap, which exercises are still really challenging? Have the fast walking days gotten any easier?

    Quote Originally Posted by Haphazard View Post
    If I can feel my heart thudding when I'm doing weights, does that count as cardio?
    If you maintain an elevated heart rate for >20 minutes, then yes, that counts as cardio. I've seens workouts that involve jogging in place in between lifting sets to maintain the heart rate. I don't recommend that except for very specific cases.

    How are you breathing during the exercises? Are you breathing? That can sometimes be a hard thing to remember to do, and THAT can make your heart go a bit spastic. Remember, exhale when you are contracting the main muscles, and inhale during the return. Use the force of your chest contracting to exhale to help you do the hard part of the lift.

    Otherwise, an increase of heart rate is pretty normal. After a brutal set, my heart will pound a bit. It usually slows back down during the rest in between sets, though. I wouldn't recommend pushing yourself any harder.

  3. #1223
    Don't Judge Me! Haphazard's Avatar
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    Quote Originally Posted by Udog View Post
    Hap, which exercises are still really challenging? Have the fast walking days gotten any easier?
    Anything self-resistive (pushups, v-lifts, squat exercises) and a few exercises with 15-lb dumbells.



    Quote Originally Posted by Udog View Post
    If you maintain an elevated heart rate for >20 minutes, then yes, that counts as cardio. I've seens workouts that involve jogging in place in between lifting sets to maintain the heart rate. I don't recommend that except for very specific cases.

    How are you breathing during the exercises? Are you breathing? That can sometimes be a hard thing to remember to do, and THAT can make your heart go a bit spastic. Remember, exhale when you are contracting the main muscles, and inhale during the return. Use the force of your chest contracting to exhale to help you do the hard part of the lift.

    Otherwise, an increase of heart rate is pretty normal. After a brutal set, my heart will pound a bit. It usually slows back down during the rest in between sets, though. I wouldn't recommend pushing yourself any harder.
    We don't really rest between sets much anymore.
    -Carefully taking sips from the Fire Hose of Knowledge

  4. #1224
    Was E.laur Laurie's Avatar
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    Ok I finished my workout! I've been getting it done early this week

    Still vegetarian and eating healthy. Even my "splurges" are healthy.

    I'm down 6 pounds, and with normal "dieting" that would be a lot more, I know I weigh more when I'm gaining muscle. I'm happy with it, even if it seems a bit low for my liking.

    I ended up finding out that one of my online friends lost 60 pounds about 3 years ago (and kept it off) He just ate less and exercises about an hour a day. I'm finding encouragement everywhere!

    Udog: Eat whatever you want that you would eat for lunch or dinner. You don't have to stick to breakfast for breakfast.

    Also, yesterday I was just asking what I could replace lateral raises with. Thanks if anyone has suggestions.

  5. #1225
    Senior Member INTJMom's Avatar
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    Quote Originally Posted by Biaxident View Post
    You'll need good shoulder strength. Overhead press, dumbbell lateral raise, bent over rows, might want to throw in some wrist curls for forearms...
    And work your rotator cuff muscles...
    ...
    Cool! I'm doing all those things with my workout video!
    Nice to know I'm getting a well-rounded workout.
    I mean, I thought I was anyway, but it's good to get confirmation.


    Oh!
    I did my exercises this morning! Yay!

    Thanks to your support!

  6. #1226
    Seriously Delirious Udog's Avatar
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    Screwed up a bit. I saw Organic Eggnog at the grocery store and curiosity got the best of me. I had 2 glasses and then dumped the rest.

    DINNER: Pecan crusted salmon with steamed spinach
    BREAKFAST: same as yesterday, but with an apple

    Quote Originally Posted by Haphazard View Post
    Anything self-resistive (pushups, v-lifts, squat exercises) and a few exercises with 15-lb dumbells.

    We don't really rest between sets much anymore.
    That's (at least a part of) your problem. They are turning it more into cardio training using weights than actual weight training. That isn't really going to help your strength, and that's what you need to make body weight exercises easier.

    With that in mind, you need to approach it more like you would a cardio program. Keep weights low when it's in your power to do so, and if you're comfortable with it, talk to your teacher about doing every other squat, etc. You need to pace yourself to maintain an ideal heart rate.

    Hap, my other concern is that there is a period between breakfast and dinner where your protein consumption seems to be sparse, which means your body isn't getting all of the nutrition it needs to build muscle. It might be undoing some of the good from your exercising.

  7. #1227
    Don't Judge Me! Haphazard's Avatar
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    Quote Originally Posted by Udog View Post
    That's (at least a part of) your problem. They are turning it more into cardio training using weights than actual weight training. That isn't really going to help your strength, and that's what you need to make body weight exercises easier.

    With that in mind, you need to approach it more like you would a cardio program. Keep weights low when it's in your power to do so, and if you're comfortable with it, talk to your teacher about doing every other squat, etc. You need to pace yourself to maintain an ideal heart rate.

    Hap, my other concern is that there is a period between breakfast and dinner where your protein consumption seems to be sparse, which means your body isn't getting all of the nutrition it needs to build muscle. It might be undoing some of the good from your exercising.
    I see. I guess that makes sense considering it's an aerobics class. Pretty much they have the stations, and now you're just supposed to MOVE MOVE MOVE to the next one and immediately start again.

    This is all very confusing. I have to look at this more.

    Also, with the breakfast thing, I'm with Elaur. If you can't find a 'breakfast' food to fit your needs, just pick something else.
    -Carefully taking sips from the Fire Hose of Knowledge

  8. #1228
    Emperor/Dictator kyuuei's Avatar
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    Puppy - I have a whole slew of awesome breakfast food. Oatmeal, cereal (the healthy brands...), poached egg-and-ham sandwich with sauteed tomatoes, omlet with pico-de-gallo, rice with a bit of honey, cinnamon, and milk, or breakfast tacos with egg and turkey bacon, there's whole wheat english muffins with gravy (turkey meat and a bit of flour and milk), breakfast casserole, smoothies with orange juice bananas and strawberries, spinach quiche, grapefruit with a bit of honey and pumpkin-butter spread toast... Need I go on?

    Aerobics got nixed today. Krav maga as well. I'll just take the cheat day. My body's demolished and needs recovering.
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  9. #1229

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    I trained my legs and stretched a lot today. My calves and achilles feel very tight lately for some reason.

    In Japan the traditional breakfast is grilled salmon or natto, rice and miso soup. You can have anything for breakfast.

  10. #1230
    Seriously Delirious Udog's Avatar
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    Quote Originally Posted by Haphazard View Post
    I see. I guess that makes sense considering it's an aerobics class. Pretty much they have the stations, and now you're just supposed to MOVE MOVE MOVE to the next one and immediately start again.

    This is all very confusing. I have to look at this more.
    I like this article: TMUSCLE.com | Training for Newbies - Part 1

    This quote below is particularly relevant to you. The numbers indicate how many repetitions you do without resting. 2 or 3 reps involve so much weight you can only do it a few times. At 20, the weight is significantly lower.

    You are falling into the bottom of the list probably, which is part of the reason why lifting heavy weights isn't getting any easier.

    2-3: strength with little size gain

    4-5: strength and size gains, but more strength than size

    6-8: strength and size gains, almost equally

    9-12: strength and size gains, but more size than strength

    13-15: size gains, and some muscle endurance gains

    16-20: muscle endurance gains, and some size gains.
    You want to stick to 10 or less if you want to focus on becoming stronger.

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