Weight Loss Training Routine

[[old] deppe4]

~For Mike~<br /><br />-------------------------------------------------------------------------<br />Member Name: <br />deppe4<br /><br />Rowing routine: <br />Row every other day for 40 minutes. Goal is to build up over time to 45 minutes every row with the intent of increasing meters and pace. Great fully body cardio workout! <br /><br />Results:<br />Have lost weight, increased stamina, I enjoy the rowing - it keeps me coming back and that's very important. Update: I'm using a Heart Rate Monitor, because a friend of mine nagged and nagged. I'll admit it's nice knowing what zone I'm in while I'm rowing. Also, I've gotten a better feel for what my body will tolerate in regards to pace/effort and not leave me reaching for the Advil and heating pad afterwards.<br /><br />Ball Core Workout: <br />25 minute routine which works upper/lower/core - Every other day that I don't row<br />Using this routine as my strength training routine. Want to build/shape muscles, increase core strength and stability.<br /><br />Results: just started this week. Update: I don't seem to enjoy the DVD workouts I have, but when I do do it, the workouts kick my behind. I've a free weight wokout routine I do and when it's applicable I'll sit on the ball to do the exercise hoping I'll force my abs to engage.<br /><br />Winsor Pilates:<br />20 minute Bun/Thigh workout - Every other day that I don't row after ball workout.<br />I like this workout because it's gentle and it works.<br /><The Ab workout is really good too><br /><br />Results: my waistline has slimmed, can now where pants that didn't fit a few weeks ago. Everytime I stick with pilates I see steady improvement within two weeks. Update: I'm rotating between this workout and the advanced 45min workout because I was getting bored. I really like her version of Pilates because she shows both how a non-back problem prone person can perform the move and the modified version. The pace of the workouts are also well-done, not too slow as to get bored, but not so fast that you can't keep up.<br /><br />Weight Watchers:<br />Started 5 weeks ago and have had very good results with the Flex Plan.<br /><br />Results: have lost weight steadily every week.<br /><br />I choose this particular approach because I have to be mindful of my back and becasue I can do all of this from my home, and because I don't have hours to dedicate just to exercisng.<br /><br />---------------------------------------------------------------------------------

[[old] Bostonwnb]

This is a duplicate posting - I guess this is where it ought to go:<br /><br />I try to row 3 times per week, about 5 to 6 km or so, I also run 3 times per week: a track workout on Tuesdays, 'sorta' long run up to 10 miles on Thu and long run up to 20 miles on Sunday. Saturday is a rest day. Have also been trying to improve diet, eating more lean meats & fish, fresh veggies & fruit, cutting out carbs like sugar, junk food, white bread, white pasta, potatoes, etc. Lost about 12 lbs over the last 3 months; lost 35 lbs over the last 2 years. Also several inches around the waist: will have to do something about my pants as they are starting to literally fall off... My wife likes that part.<br /><br />My weekly weigh-in is on Wed so here goes (I started a new program 3 weeks ago)<br /><br />Start: 168<br />Now: 165<br />Goal: 159<br /><br />This week: -1<br />Since start: -3<br />Rowed this week: 20,025m<br />Ran this week: 23 miles<br /><br />www.thepaleodiet.com<br /><br />Bert

[[old] Steelhead]

Workout Routine<br /><br />Workout Goals (80% of the time I make it -- started a couple of weeks ago with this regime):<br />Daily M-F Erg 10,000 metres per day (on Model B at home -- DF 190)<br />Mon - 45 Minute cycling spinning class<br />Mon - Weight Training (Chest and shoulders)<br />Mon - Walk up and down steep hill for 30 minutes (ouch)<br />Tues -- 30 Minute cycling spinning class<br />Tues - Weight Training (Back and Arms)<br />Tues - Walk up and down steep hill for 30 minutes<br />Wed - Weight Training (legs - squat & deadlift -- I hate this)<br />Wed - Walk up and down steep hill for 30 minutes<br />Thurs - Weight Training (Back and Arms)<br />Thurs - Walk up and down steep hill for 30 minutes<br />Fri - Weight Training (Chest and shoulders)<br />Fri - Walk up and down steep hill<br />Sat - 90 minute cyclying spinning class<br />Sat - Weight Training (legs)<br />Sunday -- day of rest<br /><br />Present weight: 203 (since adding the weight lifting I have added a few pounds of muscle as I have increased the pounds of iron I can lift)<br />Goal: 165<br />Pounds lost since 1/1/05: 17<br /><br />Mike

[[old] artmom5]

WoW MIKE!<br />I'm impressed that is some intense daily routine! You'll be looking like a teenager before you know it! See that's why I like when you post. You're the upper eschelon for motivation, something to strive for that helps the rest of us! Please tell me your retired...How do you fit it all IN!<br />Mary

[[old] Meri Goehring]

<!--QuoteBegin-Steelhead+Feb 2 2006, 06:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Steelhead @ Feb 2 2006, 06:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Workout Routine<br /><br />Workout Goals (80% of the time I make it -- started a couple of weeks ago with this regime):<br />Daily M-F Erg 10,000 metres per day (on Model B at home -- DF 190)<br />Mon - 45 Minute cycling spinning class<br />Mon - Weight Training (Chest and shoulders)<br />Mon - Walk up and down steep hill for 30 minutes (ouch)<br />Tues -- 30 Minute cycling spinning class<br />Tues - Weight Training (Back and Arms)<br />Tues - Walk up and down steep hill for 30 minutes<br />Wed - Weight Training (legs - squat & deadlift -- I hate this)<br />Wed - Walk up and down steep hill for 30 minutes<br />Thurs - Weight Training (Back and Arms)<br />Thurs - Walk up and down steep hill for 30 minutes<br />Fri - Weight Training (Chest and shoulders)<br />Fri - Walk up and down steep hill<br />Sat - 90 minute cyclying spinning class<br />Sat - Weight Training (legs)<br />Sunday -- day of rest<br /><br />Present weight: 203 (since adding the weight lifting I have added a few pounds of muscle as I have increased the pounds of iron I can lift)<br />Goal: 165<br />Pounds lost since 1/1/05: 17<br /><br />Mike <br /> </td></tr></table><br />Wow! How do you manage to be so disciplined? I know this is not really a forum for what doesn't work, but here goes...<br />Daily: some days, I'm lazy. Decide to work out later, then never get it done. On good days, I try for 10000 meters.<br />Mondays: all day at a desk, collecting data for research. Often work late. Try to take stretch breaks and eat light. Get home to "what's for dinner" and make to many fatty choices (cheap and easy).<br />Tuesdays: at work by 8:30, try to break for exercise at noon, but teach class 1-4. With no food, get ravenous by 5PM, eat everything in sight when I get home.<br />Wednesdays: Decide to row in AM or work out at noon- see now I should try to do both. Trying weight machines, but wow, am I sore after!<br />Thursdays: Good day for rowing and/or weights. Usually log 10000, then eat wisely- Friday is weigh in day. <br />Friday: Weigh in before breakfast and after rowing. Classes all AM, meetings at noon preclude noon exercise. Celebrate any weight loss with too much food/wine.<br />Saturday: Work at hospital, take stairs everywhere. Cafeteria has frozen yougert- yum. Not up to more exercise by the end of the day, plus laundry/housecleaning take precidence. Out for dinner, eat more than I need. Should start with rowing.<br />Sunday: Work at hospital. Today, a rare day off;started out with 10000 at fast clip, then cool down 3000 for fun. Went grocery shopping after rowing, prior to eating. Big mistake. Good wine/food planned for Superbowl with friends. <br />Now that I've aired my faults, I see so many opportunities for improvement. Thanks for being such an inspiration. <br />Meri

[[old] gwjones]

I row three times a week, 10K each time. My normal rowing days are Wednesday, Thursday and Saturday, minimum of 55 mins each day. I get up on the eliptical Tuesday AM for 55 mins, and on Sunday AM for 1 hr 20 mins.<br /><br />I started in med-September of 2005. I started woefully out of shape. At this point, I am comfortable rowing a 10K in about 48 mins. I can push myself and get a 10K in in 42 mins. I am 49 yrs old. Since the middle of September, I am down 18 lbs. and weigh in at 239.<br /><br />The real key to the weight loss and conditioning was my purchase of my Polar F10 HRM. I follow the workout profiles, which I have set to maximize my conditioning. My long workout on Sunday is held at 60 to 70% of my max heart rate, and my shorter workouts at 70 to 90% of my max heart rate.<br /><br />The final key is that I watch my calorie intake using a website called www.sparkpeople.com. I try to keep my calorie intake to 2200 calories or less per day. The website has allowed me to input my goal weight, and track my progress, which is half the battle. Since using this approach, I have been able to cut out the snacking that was killing me.<br /><br />It has been many years since I wanted to attack the issue, but I finally got off my butt last fall......<br />

[[old] Meri Goehring]

<br /><br />The final key is that I watch my calorie intake using a website called www.sparkpeople.com. I try to keep my calorie intake to 2200 calories or less per day. The website has allowed me to input my goal weight, and track my progress, which is half the battle. Since using this approach, I have been able to cut out the snacking that was killing me.<br /><br />It has been many years since I wanted to attack the issue, but I finally got off my butt last fall...... <br />[/quote]<br /> <br />I just spent some time at the www.sparkpeople.com site, logged all my food, found out I consumed more calories than I thought and see how this will really help me. Thanks so much!! Congratulations on your ability to stay on track.<br />Meri

[[old] gwjones]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just spent some time at the www.sparkpeople.com site, logged all my food, found out I consumed more calories than I thought and see how this will really help me. Thanks so much!! Congratulations on your ability to stay on track.<br />Meri <br /> </td></tr></table><br /><br />Thanks! The other thing that is good about these type of websites is they also help maintain some balance in my meals. In the past it was easy to reduce calories, but it was real difficult to keep a balance of carbs, fat and protein....<br />

[[old] Steelhead]

<!--QuoteBegin-artmom5+Feb 4 2006, 11:15 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(artmom5 @ Feb 4 2006, 11:15 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->   WoW MIKE!<br />I'm impressed that is some intense daily routine! You'll be looking like a teenager before you know it! See that's why I like when you post. You're the upper eschelon for motivation, something to strive for that helps the rest of us! Please tell me your retired...How do you fit it all IN!<br />Mary <br /> </td></tr></table><br />I'm not retired yet, but I do have flexible hours -- mostly it's using the early morning and late evening hours (yawn).<br /><br />I'm going to post pounds lost on the other thread.<br /><br />Row hard, live long, and prosper,<br /><br />Mike

[[old] Argy]

<br /><br />Started using the UK site Interactive Weight Loss Programme at Christmas, also stopped snacking during the day and stopped drinking alcohol on nights before I go to work. So drinking is now limited to Friday and Saturday nights. Also using Nonathlon as a separate challenge just to keep things interesting<br /><br />The result 2.7 kgs weight loss, 4.8kgs fat loss.<br /><br />Waist reduced by 2 inches.<br /><br />Rowing performance 40 mins at max heart rate of 130bpm 7414 mid Jan vs 8393 now<br /><br />And for those who need encouragement the 1st 12 min session I did hurt my butt, 3 nights ago managed 50 mins without any butt aches<br /><br /><br /><br />

[[old] soundave]

Following the Pete Plan to great success.

[[old] DIESEL]

<!--quoteo(post=54211:date=Feb 1 2006, 11:08 AM:name=Bostonwnb)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bostonwnb @ Feb 1 2006, 11:08 AM) </b></div></td></tr><tr><td class='quote'>This is a duplicate posting - I guess this is where it ought to go:<br /><br />I try to row 3 times per week, about 5 to 6 km or so, I also run 3 times per week: a track workout on Tuesdays, 'sorta' long run up to 10 miles on Thu and long run up to 20 miles on Sunday. Saturday is a rest day. Have also been trying to improve diet, eating more lean meats & fish, fresh veggies & fruit, cutting out carbs like sugar, junk food, white bread, white pasta, potatoes, etc. Lost about 12 lbs over the last 3 months; lost 35 lbs over the last 2 years. Also several inches around the waist: will have to do something about my pants as they are starting to literally fall off... My wife likes that part.<br /><br />My weekly weigh-in is on Wed so here goes (I started a new program 3 weeks ago)<br /><br />Start: 168<br />Now: 165<br />Goal: 159<br /><br />This week: -1<br />Since start: -3<br />Rowed this week: 20,025m<br />Ran this week: 23 miles<br /><br />www.thepaleodiet.com<br /><br />Bert<br /> </td></tr></table><br /><br /><br />Hey Bert, <br /><br />The paleostyle diet is definitely the way to go. Great job on the weight loss !! However just one question - what is your ultimate goal? <br /><br />Are you a marathon runner - or just working out for general fitness? <br /><br />just curious, <br />D<br /><br /><!--quoteo(post=55045:date=Feb 6 2006, 09:01 PM:name=Meri Goehring)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Meri Goehring @ Feb 6 2006, 09:01 PM) </b></div></td></tr><tr><td class='quote'>The final key is that I watch my calorie intake using a website called www.sparkpeople.com. I try to keep my calorie intake to 2200 calories or less per day. The website has allowed me to input my goal weight, and track my progress, which is half the battle. Since using this approach, I have been able to cut out the snacking that was killing me.<br /> <br />I just spent some time at the www.sparkpeople.com site, logged all my food, found out I consumed more calories than I thought and see how this will really help me. Thanks so much!! Congratulations on your ability to stay on track.<br />Meri<br /> </td></tr></table><br /><br />A food diary is your most important ally in a weight loss plan. We can yammer on and on about the various approaches to losing weight, but with a food diary you truly are just walking around blind in a dark room. <br /><br />the food diary is what is ultimately going to tell the RIGHT DIET FOR YOUR INDIVIDUAL BIOCHEMISTRY. For example, my body does not tolerate Atkins, nor does it tolerate a high carb Pritikin type diet - but Zone/Paleo type diets take my training into overdrive. Without those food/workout logs giving me this feedback, I'd be like one of those meathead muppets latching on to the latest diet craze. No thanks, I already know what works for me - so I'm sticking to my guns. <br /><br />Keep it up Meri, that food log is going to insure your success. A good rule of thumb is to break your log into two week increments - weigh yourself at the same time every two weeks (usually Tuesday or Wednesday morning is good - you can work off the water bloat from the weekend by then and you get a more accurate reading) and make your adjustments from there. Also try flip-flopping your calories - instead of say, 2000/day every day - try 1800/2000/2200/1800/1900/2400, etc. keeps the metabolism guessing and the weight coming off at a steady pace. Eat more on the days you exercise and less on the days you don't. Simple. See if you can note energy level and stuff like that - that's important feedback too. <br /><br />Good luck, <br />D

[[old] Steelhead]

<!--quoteo(post=58195:date=Mar 2 2006, 03:52 PM:name=DIESEL)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(DIESEL @ Mar 2 2006, 03:52 PM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=54211:date=Feb 1 2006, 11:08 AM:name=Bostonwnb)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bostonwnb @ Feb 1 2006, 11:08 AM) </b></div></td></tr><tr><td class='quote'>This is a duplicate posting - I guess this is where it ought to go:<br /><br />I try to row 3 times per week, about 5 to 6 km or so, I also run 3 times per week: a track workout on Tuesdays, 'sorta' long run up to 10 miles on Thu and long run up to 20 miles on Sunday. Saturday is a rest day. Have also been trying to improve diet, eating more lean meats & fish, fresh veggies & fruit, cutting out carbs like sugar, junk food, white bread, white pasta, potatoes, etc. Lost about 12 lbs over the last 3 months; lost 35 lbs over the last 2 years. Also several inches around the waist: will have to do something about my pants as they are starting to literally fall off... My wife likes that part.<br /><br />My weekly weigh-in is on Wed so here goes (I started a new program 3 weeks ago)<br /><br />Start: 168<br />Now: 165<br />Goal: 159<br /><br />This week: -1<br />Since start: -3<br />Rowed this week: 20,025m<br />Ran this week: 23 miles<br /><br />www.thepaleodiet.com<br /><br />Bert<br /> </td></tr></table><br /><br /><br />Hey Bert, <br /><br />The paleostyle diet is definitely the way to go. Great job on the weight loss !! However just one question - what is your ultimate goal? <br /><br />Are you a marathon runner - or just working out for general fitness? <br /><br />just curious, <br />D<br /><br /><!--quoteo(post=55045:date=Feb 6 2006, 09:01 PM:name=Meri Goehring)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Meri Goehring @ Feb 6 2006, 09:01 PM) </b></div></td></tr><tr><td class='quote'>The final key is that I watch my calorie intake using a website called www.sparkpeople.com. I try to keep my calorie intake to 2200 calories or less per day. The website has allowed me to input my goal weight, and track my progress, which is half the battle. Since using this approach, I have been able to cut out the snacking that was killing me.<br /> <br />I just spent some time at the www.sparkpeople.com site, logged all my food, found out I consumed more calories than I thought and see how this will really help me. Thanks so much!! Congratulations on your ability to stay on track.<br />Meri<br /> </td></tr></table><br /><br />A food diary is your most important ally in a weight loss plan. We can yammer on and on about the various approaches to losing weight, but with a food diary you truly are just walking around blind in a dark room. <br /><br />the food diary is what is ultimately going to tell the RIGHT DIET FOR YOUR INDIVIDUAL BIOCHEMISTRY. For example, my body does not tolerate Atkins, nor does it tolerate a high carb Pritikin type diet - but Zone/Paleo type diets take my training into overdrive. Without those food/workout logs giving me this feedback, I'd be like one of those meathead muppets latching on to the latest diet craze. No thanks, I already know what works for me - so I'm sticking to my guns. <br /><br />Keep it up Meri, that food log is going to insure your success. A good rule of thumb is to break your log into two week increments - weigh yourself at the same time every two weeks (usually Tuesday or Wednesday morning is good - you can work off the water bloat from the weekend by then and you get a more accurate reading) and make your adjustments from there. Also try flip-flopping your calories - instead of say, 2000/day every day - try 1800/2000/2200/1800/1900/2400, etc. keeps the metabolism guessing and the weight coming off at a steady pace. Eat more on the days you exercise and less on the days you don't. Simple. See if you can note energy level and stuff like that - that's important feedback too. <br /><br />Good luck, <br />D<br /> </td></tr></table><br /><br />An alternative opinion:<br /><br />So Much for the Hunter/gatherer Theory<br />by Neil Schoenherr<br /><br />The idea of early man as a carnivorous hunter doesn't jibe with evidence<br /><br />You wouldn't know it by current world events, but humans actually evolved to be peaceful, cooperative and social animals, not the predators modern mythology would have us believe, says an anthropologist at Washington University in St. Louis.<br /><br />Robert W. Sussman, Ph.D., professor anthropology in Arts & Sciences, spoke at a press briefing, "Early Humans on the Menu," during the American Association for the Advancement of the Science's Annual Meeting at 2 p.m. on Feb. 18.<br /><br />Also scheduled to speak at the briefing were Karen Strier, University of Wisconsin; Agustin Fuentes, University of Notre Dame; Douglas Fry, Abo Akademi University in Helsinki and University of Arizona; and James Rilling, Emory University.<br /><br />In his latest book, "Man the Hunted: Primates, Predators and Human Evolution," Sussman goes against the prevailing view and argues that primates, including early humans, evolved not as hunters but as prey of many predators, including wild dogs and cats, hyenas, eagles and crocodiles.<br /><br />Despite popular theories posed in research papers and popular literature, early man was not an aggressive killer, Sussman argues. He poses a new theory, based on the fossil record and living primate species, that primates have been prey for millions of years, a fact that greatly influenced the evolution of early man.<br /><br />"Our intelligence, cooperation and many other features we have as modern humans developed from our attempts to out-smart the predator," says Sussman.<br /><br />Since the 1924 discovery of the first early humans, australopithicenes, which lived from seven million years ago to two million years ago, many scientists theorized that those early human ancestors were hunters and possessed a killer instinct.<br /><br />The idea of "Man the Hunter" is the generally accepted paradigm of human evolution, says Sussman, "It developed from a basic Judeo-Christian ideology of man being inherently evil, aggressive and a natural killer. In fact, when you really examine the fossil and living non-human primate evidence, that is just not the case."<br /><br />Sussman's research is based on studying the fossil evidence dating back nearly seven million years. "Most theories on Man the Hunter fail to incorporate this key fossil evidence," Sussman says. "We wanted evidence, not just theory. We thoroughly examined literature available on the skulls, bones, footprints and on environmental evidence, both of our hominid ancestors and the predators that coexisted with them."<br /><br />Full article link: <a href="http://www.vegsource.com/articles2/hunter_gatherer.htm" target="_blank">http://www.vegsource.com/articles2/hunt ... rer.htm</a> <br /><br />Mike