NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[TCAT]

Originally Posted by RubyCamaro

Thanks TCAT. (I didn't want to quote all that - LOL) I will have to read through it a few times so when I get home I will just print it. I don't have access to a printer up here in the mountains. Some of that I knew but definately some new information that helps. I will probably have more questions as I begin to apply your guidance. Today is my off day as I did pretty much full body yesterday (lots of time since hubby was watching football all day). I am getting ready to get in the jacuzzi to relax those muscles now. Glad to have you around here to pick your brain. I work as a mental health therapist so let me know if I can return the favor in any way.

You are more than welcome. I'm happy to help. There is LOTS of fun and useful information in terms of exercise and nutrition that we can all provide for each other. Ask ALLLLLL the questions you want, and if I can answer them for you, I will. Chances are, that people were wanting to ask the same question but didn't, or it will spark a new question . For example, there are lots of information out there that is simply false and nobody brings them to light, such as carbohydrates make you fat, or don't eat late at night or past 6pm, or lift light weights to "tone" muscles while loosing weight, etc. These are just example of many examples of lots of myths floating around in magazines, or trainers/gym rats, and everyone in between. Thank you for the offer as well, and I'll let you know if I ever need anything. Thanks!!

Also, we need to get more males in here to benefit from everyone in this thread, and the health information everyone provides. This thread can be for all people wanting more health information no matter if it's about exercise technique, nutrition, muscle gain, marathon running, etc.

[25thanniversary]

Originally Posted by badgebunny

If you haven't done Insanity Pure Cardio you should. That is crazy cardio!!

i agree i love this workout

[bossbunny]

Originally Posted by sugar'n'spice

Great news !

I am now at my goal weight ! I did it ! Woohoo!!!!

AWESOME!!! GO JO!!! THATS GREAT!

Originally Posted by TCAT

Also, we need to get more males in here to benefit from everyone in this thread, and the health information everyone provides. This thread can be for all people wanting more health information no matter if it's about exercise technique, nutrition, muscle gain, marathon running, etc.

Thats what its here for! Thats alot of what the thread for last year consisted of. Any health question people had!

Originally Posted by 25thanniversary

i agree i love this workout

[TCAT]

Originally Posted by Ladybugsmom

Hello everyone!
I don't really have a "resolution" to lose weight, but I am starting Zumba this week. I'm hoping my knees and shoulders can handle it... I have some genetically messed up joints.
For our local kinesiologist, I have a question: My knees have shallow patellar grooves, which can lead to instability; and in my shoulders, the acromion is curved, which has already led to rotator cuff surgery on one side. So - given these orthopedic issues, any advice on adjusting my movements to avoid problems???

Sorry I couldn't get to your question until now Ladybug. Zumba is one hell of a workout, and can be a great way to get in your cardiovascular work. As you know, it does involve a lot of lateral movement, as well as anything and everything in between. So, knee stability is crutial here, as is proper placement of your body during each movement. Since you said you have genetically more unstable joints than someone that doesn not have an shallow grooves, it's of the utmost importance to build strength the greatest degree of the muscles that surround the knee. Some of the things I explained in terms of knee stability and strength training when I responded to Ruby applies to this as well. To gain more knee stability, the stronget your muscles/tendons are around the knee joint, the less unwanted movement will be available at the joint. This alone creates more stability. Definitely continue your strength training for the quadriceps, hamstrings, gastrocnemius (calves), and anterior tibialis (muscle in the front part of the shin or tibia largely responsible for dorsiflexion of the foot which is simply pointing the foot/toes up toward the shin or tibia. It's the opposite movement of a calve raise which is called plantar flexion). Since Zumba involves planting the foot and rotating directions while turning, this can be a large problem. Many people are VERY aware of the words ACL (Anterior Cruciate Ligament) and MCL (Medial Collateral Ligament) injury because they are two of the largest injuries, especially the ACL in the media with sports. The reason for this is simple. A lot of these sports require twisting of the knee and directrion changes. When the foot and tibia (front bone from the ankle to the knee) are planted, and the femur (bone from the knee the the hip) is rotating, the ACL is being stretched. If it's stretched to far, it will eventually break, and the knee lossing stability. many times you will hear a popping sound, pain and "giving out" of the knee. When you are performing the movements in Zumba absolutely make sure both the foot/tibia and femur are rotating with eachother. Dr. love already mentioned to make sure you don't wear shoes with too much traction, as they should be able to glide. When the shoes have the proper tractions for the movements being performed, your joints will be much safer. Pay extra attention while performing the movements, and you'll have a much safer, more fun time.

As for the shoulder, it does depend where you feel pain (if you feel pain), and if it inhibits you from doing any shoulder movements. Since this orthopedic issue has already led to shoulder rotator cuff muscle injury on one side, I would highly recommend training your shoulder rotator cuff muscles before delving too deep into other more superficial shoulder muscles like the deltoids (even though you can do these as well). Rotator cuff exersises with resistance bands can be fantastic. There are two primary movements for the 4 shoulder cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), which are internal and external rotation. I've noticed people tend to have much more dominant internal rotators (which is normal but they are TOO dominant) of the shoulder in comparison to external rotators. Many people don't train there rotator cuff muscles as routinely as they should, and they should be treated like the other muscles trained in terms of how often you exercise them, and high volume is not needed at all. The goal of the shoulder cuff muscles is to stabilize the shoulder the best it can, as well as elevatign the arm and rotating it. As we talked about earlier, the more stable a joint is, the less chance you have of injuring it. Healthy and strong rotator cuff muscles will help the head of the humerus sit more securely in the glenoid fossa (cavity in the shoulder where the head of the humurus meets). So, if you do any weights at all in Zumba which some instructors favor more than others, make sure you keep your shoulder depressed and on the body. Don't elevate them, so the shoulder end up near the ears, as this provides no stability. Also, when you reach your arms out in front of you for anything, make sure you don't outreach so far that the humerus comes out of the cavity (it's hard to imagine, but just think of somebody trying to pull your arm in front of you while you resist and pull back. This isn't good at all, but a lot of people even do chest presses like this and dumbbell front raises). Another aspect is to watch the speed and range of motion of the movements the instructor has you perform. Use a safe speed and movement for what's comfortable for you. If pain occurs, something is wrong, and discontinue the movement before a more major injury occurs. Speak with the instructor, and tell them to keep an eye on you, and tell them about your orthopedic issues so he/she is able to substitute an exercise or alter the intensity to make it more comfortable for you to perform well. I hope this helps!

[RubyCamaro]

Ahhhhhhhhhhh, My muscles sure feel better now. Thanks again TCAT! I have done Zumba previously and plan to start a new Zumba class on Monday along with continuing my cardio line dance class 2 days a week (instead of the previous 3 days). All this info also applies to me as I have noticed some of the tendacies of these dance/exercize classes to twist legs and put strain on arms if you are not careful. But man are they good cardio & great fun which is what keeps me going.

[Jeffm]

Back to Da Gym: Stationary bike for 35 mins 324 Calories burned, MAX HR 173, AVG 127. Weighed in at 410 Lbs But feel like i have lost some so i was most likely up around 412 to 415 so hopefully i am entering the losing phase and i can keep it up and get back to where i was.

[bossbunny]

Originally Posted by Jeffm

Back to Da Gym: Stationary bike for 35 mins 324 Calories burned, MAX HR 173, AVG 127. Weighed in at 410 Lbs But feel like i have lost some so i was most likely up around 412 to 415 so hopefully i am entering the losing phase and i can keep it up and get back to where i was.

Good job on the workout.

[bossbunny]

Well our hunt for ARC trainers have been unsucessfull... My BFF though has two at her apartments gym... So guess where Jaren will be tonight?

[Bonnie]

Originally Posted by badgebunny

Well our hunt for ARC trainers have been unsucessfull... My BFF though has two at her gym's apartment... So guess where Jaren will be tonight?

They opened up a Planet fitness close to my house, I joined them yesterday! Did My arc training this morning!

Cybex Arc – Do 7 times

Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 Pop squats






My supersets the last 2 days!




Day 1 – Legs/Butt/Calves

5 x 20 leg curls
superset
5 x 20 leg extensions

5 x 15 wide smith machine squats
superset
5 x 15 (Each leg) weighted swing lunge

4 x 15 seated leg curl
superset
4 x 15 stationary weighted reverse lunge with barbell

4 x 20 barbell stiff legs
superset
4 x 20 one leg lunge jumps holding on to smith machine bar

2 x 50 slow wide no weight heel-to-butt squats holding on to something and pushing with heels

2 x 50 slow narrow (feet touching) no weight heel-to-butt squats holding on to something and pushing with heels

5 x 20 one leg butt presses
superset
5 x 15 weighted hypers

5 x 20 one leg butt squats on smith machine
superset
5 x 20 good mornings
superset
5 x 20 butt machine

5 x 30 seated calves
superset
5 x 30 donkey calf raises


Day 2 – Shoulders/Chest/Triceps

3 x 10 seated db press
superset
3 x 10 side db lateral raise
superset
3 x 10 arnold press
superset
3 x 10 db rear lateral raise
superset
3 x 20 (5 pound db) straight arm shoulder rotations to front
superset
3 x 20 (5 pound db) straight arm shoulder rotations to back
superset
3 x 15 (5 pound db) butterfly standing with body bent at waist to be parallel with floor
superset
3 x 8 push up

3 x 12 incline fly
superset
3 x 12 incline db press
superset
3 x 12 flat db fly
superset
3 x 12 flat db press
superset
3 x 12 decline fly
superset
3 x 12 db pullover

3 x 12 db nose crushers
superset
3 x 12 standing (two hands on one db tricep extensions
superset
3 x 12 rg pushdowns
superset
3 x 12 db kick backs
superset
3 x 8 cg push ups with elbows at your side using your triceps to do the push up



Holy Smoley! I'm sore!!!!!!!!

[CFD]

Well, just got back from my doctor's appointment. He ran a few more tests and everything came up normal as usual. Heart rate, ekg and blood pressure were excellent as always but he did give me some advice, first where as working on my back seems to trigger my blackouts he suggested that I shouldn't work on my back, he also said where as I am getting "older" I should consider working out with lighter weight and more reps instead of heavier weights, like any of that is gonna happen. The best part of the day was when the nurse came in to do the ekg and asked me to take off my shirt and said, wow, it says here you will be 57 in two days,you're in pretty good shape. I know she meant "you're in pretty good shape for an old guy" LOL. Anyhow I'm taking a break from training for the rest of the week and will hit it again on Monday

[sugar'n'spice]

Originally Posted by Bonnie

They opened up a Planet fitness close to my house, I joined them yesterday! Did My arc training this morning!

Cybex Arc – Do 7 times

Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 Pop squats




My supersets the last 2 days!




Day 1 – Legs/Butt/Calves

5 x 20 leg curls
superset
5 x 20 leg extensions

5 x 15 wide smith machine squats
superset
5 x 15 (Each leg) weighted swing lunge

4 x 15 seated leg curl
superset
4 x 15 stationary weighted reverse lunge with barbell

4 x 20 barbell stiff legs
superset
4 x 20 one leg lunge jumps holding on to smith machine bar

2 x 50 slow wide no weight heel-to-butt squats holding on to something and pushing with heels

2 x 50 slow narrow (feet touching) no weight heel-to-butt squats holding on to something and pushing with heels

5 x 20 one leg butt presses
superset
5 x 15 weighted hypers

5 x 20 one leg butt squats on smith machine
superset
5 x 20 good mornings
superset
5 x 20 butt machine

5 x 30 seated calves
superset
5 x 30 donkey calf raises


Day 2 – Shoulders/Chest/Triceps

3 x 10 seated db press
superset
3 x 10 side db lateral raise
superset
3 x 10 arnold press
superset
3 x 10 db rear lateral raise
superset
3 x 20 (5 pound db) straight arm shoulder rotations to front
superset
3 x 20 (5 pound db) straight arm shoulder rotations to back
superset
3 x 15 (5 pound db) butterfly standing with body bent at waist to be parallel with floor
superset
3 x 8 push up

3 x 12 incline fly
superset
3 x 12 incline db press
superset
3 x 12 flat db fly
superset
3 x 12 flat db press
superset
3 x 12 decline fly
superset
3 x 12 db pullover

3 x 12 db nose crushers
superset
3 x 12 standing (two hands on one db tricep extensions
superset
3 x 12 rg pushdowns
superset
3 x 12 db kick backs
superset
3 x 8 cg push ups with elbows at your side using your triceps to do the push up



Holy Smoley! I'm sore!!!!!!!!

Sore !?!? Holy smokes ! This would make me collapse !

[TCAT]

Originally Posted by RubyCamaro

Ahhhhhhhhhhh, My muscles sure feel better now. Thanks again TCAT! I have done Zumba previously and plan to start a new Zumba class on Monday along with continuing my cardio line dance class 2 days a week (instead of the previous 3 days). All this info also applies to me as I have noticed some of the tendacies of these dance/exercize classes to twist legs and put strain on arms if you are not careful. But man are they good cardio & great fun which is what keeps me going.

Excellent!!! Good luck and have a blast. I'm glad to help in any way I can.

[bossbunny]

Originally Posted by Bonnie

They opened up a Planet fitness close to my house, I joined them yesterday! Did My arc training this morning!

Cybex Arc – Do 7 times

Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 Pop squats


My supersets the last 2 days!

Holy Smoley! I'm sore!!!!!!!!

Awesome! I'm glad your new gym has one. Those things are so awesome! I'm working out with my friend cause she has gained like 20+lbs this year due to hormone problems so I'm trying to get her on track and comfortible working out on her own.

Tomorrow either supersets or P90X.

Originally Posted by CFD

Well, just got back from my doctor's appointment. He ran a few more tests and everything came up normal as usual. Heart rate, ekg and blood pressure were excellent as always but he did give me some advice, first where as working on my back seems to trigger my blackouts he suggested that I shouldn't work on my back, he also said where as I am getting "older" I should consider working out with lighter weight and more reps instead of heavier weights, like any of that is gonna happen. The best part of the day was when the nurse came in to do the ekg and asked me to take off my shirt and said, wow, it says here you will be 57 in two days,you're in pretty good shape. I know she meant "you're in pretty good shape for an old guy" LOL. Anyhow I'm taking a break from training for the rest of the week and will hit it again on Monday

I just dont see how working out would cause your blackouts... I keep thinking there is something they aren't seeing...

[bossbunny]

Originally Posted by sugar'n'spice

Sore !?!? Holy smokes ! This would make me collapse !

Super sets are AWESOME my sister wrote down several ones for me and I keep them in a book in the workout room. Just need weights pretty much and you can do them anywhere (I use 8lb, 10lb and 15lb dumbbells).