TypeC Exercise Challenge and Contest

[kyuuei]

Good day in Gym class today.

Next week I'll have no classes due to thanksgiving break Yaay!! Finally a break!

 

[Clonester]

Good to go from last week. Got my three workouts in.

Off to a great start this week. My knee is a lot better, even compared to last week. Last week I could feel my knee wasn't 100% stable, and I had to limit my speed. I ran yesterday and felt it a little bit, and today it's fine!

 

[Udog]

Sorry for the delayed post. Met goals for last week and even lost 4 pounds. Was up 2 pounds the week before so worked hard and am now back on track. Went to kick boxing class yesterday which kicked my ass but I have to say, now that I'm getting back into shape, I kicked a little ass too

Going to work out now while I have a break at work between meetings...

Excellent. Congrats on the weight loss!

Worked out today. I'm back on the wagon!

Awesome. Glad to see you back.

 

[kyuuei]

Aerobics class was a surprise session - we made up our own workout by each of us picking out favorites, so there was hardly any cardio go figure, and a lot of strength training of the arms and legs. It was a decent session before break.

Now I get a week's thanksgiving vacation! Yaay! I'll still probably work out, maybe buy a dance DVD or something fun like that..

 

[Udog]

Aerobics class was a surprise session - we made up our own workout by each of us picking out favorites, so there was hardly any cardio go figure, and a lot of strength training of the arms and legs. It was a decent session before break.

Now I get a week's thanksgiving vacation! Yaay! I'll still probably work out, maybe buy a dance DVD or something fun like that..

Rest weeks are great. However, rest weeks don't mean "Sit on your lazy bum all day".

Some sort of light cardio or dancing would be perfect. It gives your body a chance to recover while still keeping it active and burning calories.

 

[kyuuei]

Sitting on my bum for on the worst week weight-wise would mean I'd lose half the effort I just accomplished in one meal

 

[Tallulah]

Walked last night and this afternoon.

 

[Haphazard]

I haven't done anything for a week, and I feel miserable. When I go back, I'm going to be back at square one, I'm sure.

Does anybody know of any exercise videos with very quiet instructors?

 

[Udog]

Yoga X complete. I can't believe how inflexible I am.

 

[Laurie]

Did my workout.

 

[Udog]

Did my workout.

Excellent.

Has your energy returned?

 

[Laurie]

No.

Finished my workout.

 

[wolfy]

I did some deadlifts today. My training got cut short though. I did some stuff last night too but I really want to go to the gym tomorrow.

 

[Udog]

No.

Sorry to hear that. Do you have any idea how many calories you are eating each day? How is your Vitamin B consumption?

Here's a good quote from Precision Nutrition about vegetarianism, and what nutrients need special attention when animal protein is removed:

What you should know
Veganism and vegetarianism only indicates what a person eliminates from their diet. It doesn’t indicate how much healthy food they will consume. Therefore it's important, when making the vegetarian choice, to also choose good nutrition. The foundation of a proper plant-based diet should be from vegetables, fruits, legumes, whole grains, nuts, and seeds.

Back in early 1977, a committee on nutrition issued a set of dietary guidelines, calling on Americans to avoid red meat and dairy products. As expected, the red meat and dairy industries engulfed the committee with criticism. The recommendations were then rewritten as: “choose meats, poultry, and fish that will reduce saturated fat intake.”

Nutrients that are of concern to the strict vegetarian and vegan include:

· Vitamin B-12 – This is only found in fortified products and nutritional yeasts

o Aim for 3-5 mcg/day from food or 10-100 mcg/day from supplements.

· Calcium – Nuts, seeds, tofu (calcium set), fortified non-dairy milks

o Aim for around 1000 mg per day.

· Iodine – Kelp, asparagus, green leafy vegetables, iodized salt

o Aim to consume 75 – 100 mcg every few days.

· Omega-3 fatty acids – Include flax, hemp, walnuts, green leafy vegetables, DHA from algae supplements

o Consume AT LEAST 2 grams of added ALA per day.

o Add a DHA algae supplement if able

· Vitamin D (D2 is animal free, D3 is animal derived)

o Aim for 1000 IU (25 mcg) on days you don’t get any sun.

For extra credit

· Hippocrates recommended a diet rich in plant-based foods native to their environment.

 

[Haphazard]

I walked today, slower than usual. Still was coughing up a lot of stuff, though.

Again, quiet exercise videos. People encouraging me discourages me. I need videos without that.

 

[Clonester]

Ahem, the Bronco's are going down this weekend.

 

[ergophobe]

Did the 5k today. Ran half and walked half of it. Felt good. Next time, I'll run it all.

 

[Udog]

I've been keeping up with the P90X, I just forgot to post. Completed Legs and Back Friday, and Kenpo today.

I walked today, slower than usual. Still was coughing up a lot of stuff, though.

Again, quiet exercise videos. People encouraging me discourages me. I need videos without that.

INTJMom suggested going to Amazon.com and reading the reviews of various workouts. Take special note of the negative reviews (1, 2, and even 3 star reviews) so see why they were rated negatively.

The alternative is lowering the volume, or altogether muting the TV once you get the hang of the workout.

Ahem, the Bronco's are going down this weekend.

Oh no you di'int!

I'd talk more trash here except I can't bring myself do to it, after the loss to the Redskins.

Did the 5k today. Ran half and walked half of it. Felt good. Next time, I'll run it all.

Excellent! Now you have a goal for yourself.

 

[INTJMom]

I did some weight lifting today... I guess I need one cheat for this week.

 

[Cenomite]

Random question:

I am 5'7" and ~127 pounds, so I'm not overweight, but most of it isn't muscle. Basically, I'm in a healthy weight range, but I have a bit of a gut.

I have two goals:
a) Get rid of gut
b) Build muscle

The problem is, these two goals seem to contradict each other. To gain muscle, you need to eat more calories than you use, and to burn fat, you need to burn more calories than you use. How should I go about doing both?

Any advice would be much appreciated

EDIT: On a side note, I've been keeping up with my plan well so far. I'm home for the week for school break, so my parents are attempting to shove lots of horrible (delicious) food down my throat, so I have a bit of a diet cheat for today haha. Luckily, we have a treadmill here, so I can keep up with the 30 minutes every-other-day plan.