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Body For Life #34

WOW, we're moving fast here. I started a new thread since the old one was on the 3rd page.

It looks like everybody is doing great. :cool:

Parakeet~~~Hi. I saw you introduce yourself at L&S. Good to see ya there.too :) . To answer your question about glutes. Yes, they come along for the ride. As you notice on the BFL workout sheet, glutes are not listed as a body part. That is because they are also being worked when you do squats, lunges,leg presses, deadlifts, etc. Glutamine will help. I also use the Labrada brand and as MrsJim said, it lasts a LONG time.

I also have a cat . A few years ago my neighbor , Rusty,found 3 kittens that had been left behind by some people that moved out of their rental. We took the orange tabby and named him Miller (after Rusty's favorite beer). We were going to name him Rusty (because of his color) but i started thinking about my hubby and Rusty sitting around the pool after a few beers, and I could just imagine their comments/jokes (sick humor: such as, "Look at Rusty (cat) lick his *#%". So he became Miller.

Of course I must also mention that I am also a dog lover (have 2 Yorkies) and the 8 yr old , 5# Shelby is my baby.

On to BFL, today is W3D7 for me and things are going great
~~~Sil

I logged on to start a new thread and there was Sil... :)

I have 3 cats, DK Magoo (Goobies) who is a 25 lb Maine Coon, Lil E. Put (Lils) who is a survivor of a feral family and Boo (Boozinka) who is very small (almost kitten size) and all grey except for a tiny white spot on her chest and a ringed tail. I got DK almost a year after my half Maine Coon of 15 years passed away. He came from a breeder and his dad was a national champion and his grandfather is one of the cats in the Maine Coon book you'll find at pet stores (and he looks just like him). He's fat and goofy and talks the way Maine Coons do. I can figure out from his talking what he wants. He's a goober (which is why we call him Goobies). Lils is another story, her whole family was drowned (at 5 weeks) but came up on shore. I brought her to the vet and the vet said she was so young and so sick (several infections, 3 kinds of worms, malnourished) that I should put her down. But I didn't. She is a real sweetheart and I nursed her back to health. She's still very very skittish...spends a lot of time under the bed and freaks out when people are wearing heavy shoes (I think she was kicked) and will not even come out if I come in with my motorcycle boots on....but she but loves DK and usually comes to me in the morning (when I'm still in bed) for some petting. DK kisses her when she brushes up against him. My third cat is a small grey cat named Boo (Boozinka) who is the smallest and toughest and most independent in the group. We used to own an apartment building and some people we evicted just left her there when she was only about six weeks old. She's about 2 months younger than Lils. We had just gotten Lils fully dewormed and flea free when we got Boo and the vet was worried and wanted them quaranteened but Boo was dewormed and deflead and they all just get along the way cats do (sometimes yes, sometimes no...)
Boo is a character. Hubby always says she has character and I always say "No, she IS a character." She likes to chase around the tops of water bottles (the small round plastic ones that come on the top of sport bottles). I call it playing hockey. She bats them all over and will bring them to you to have you throw them and she'll let out a little meow and go chasing them. You find them everywhere in the house. well, those are my kitty kats.

I have long Wednesdays and yesterday I not only was out of the habit of preparing food (3 meals yesterday) but I left my lunch bag in other places twice and then ultimately left it on the BART last night. I was losing it all day. I did have my own silverware in it and my toothbrush and toothpaste. :( It's a shame, it was a nice roomy one for when I have those long days.

I do cardio on Wednesday because of the schedule and yesterday I noticed that I am very sore in the chest still. I was coughing last night for a while which is weird. I used to smoke a lot but it's almost 5 years since I quit and I can't believe how winded I can still get. It really is a drag and I wish there was something I could do. I was thinking of getting some sort of stress test or something because I wear out too easily and cough occasionally through the day. It has really put a damper on my cardio the whole time I've been doing BFL and I don't know why it's not clearing up. Someone once told me it's a side effect of having been on fen-phen but I was only on it for a month. I get really shallow breathing and later have soreness and difficulty breathing throughout the day and sometimes wheezing.

Anyway, that is irksome.

Kelster: I usually buy my glutamine on line and if you start to shop in different sources, you will find bargains. I have 3 or 4 places that I buy it but you can find it in a local drugstore as well.

Well everyone, today is catchup day. I'm exhausted but lots to do!!! This semester is going to be long and difficult.
Susan

It's quarter to 8 and I've been awake since 3....

I was at the gym at 3:30 am this morning, and I gotta tell you gals right now, I've GOT to do that more often. There was only one other guy there besides the staff who were cleaning the machines and vacumming. I was standing in front of all the beautiful new dumbbells that 24 Hour Fitness bought last month and felt like a kid at Christmas!

Of course you realize that I am going to be dead on my feet this afternoon...

The meeting is going well, of course we had a few glitches but that's par for the course.

I think we need longer pages for our threads! I believe us BFLers are averaging a new thread every 3 days now. Aren't we prolific?

Well I haven't eaten since 5:15 this morning so I'm heading down to get some fruit and cottage cheese. I'll write more later!

Hope everyone is doing GREAT!

Do you feel a "pump" after UBWO?

Hi BFLers!

Just got back from the gym with my husband Brian, and he keeps talking about the good "pump" he gets in his biceps -- like an inflated balloon. I, on the other hand, just feel a little tired -- and sore the next day, of course -- but no pump or expanded feeling.

I was wondering if it's an individual difference in muscles, or a gender difference, or something you get when muscles get a little more mass. It could also be something I'm not doing right in lifting, although I do push it hard. Do any/all of you feel a pump after workouts, especially biceps?

BFL nutrition is going well -- I did stick to my clean eating plan at the Greek restaurant last night for meal 5, and had the other half chicken breast and rice for meal 6.

Susan -- do get your lungs checked out. It could be a number of things causing shortness of breath, and exercise would be much easier if you could breathe better.

Have a great day everyone!

Carrie

This was just too good not to share with y'all!

Dr. Hussman sends me a weekly email and there was so much good stuff, even though it's long I'm gonna post it here for your reading pleasure (you might want to print this one out!):

Quote:

Week 4, Day 2.

I hope that this update finds you still on track. From that healthy twinkle in your eye, it looks like you are.

The next few weeks are going to separate the "wanna-be" team from the "gonna-be" team. Unlike grade school, where I and a good number of you were always picked last, we get to do the picking this time. So pick your team.

As I noted last week, there's a real temptation at this point to demand very visible results, as well as results from the scale. But let me assure you - it's still a little too soon.

This is true for both men and women, but applies particularly to women. As I note on my main fitness page, "A woman doing relatively well on her fitness program might be losing over 1 pound of fat a week, while gaining a fraction of a pound of muscle. So while she might be on track to lose 12-15 pounds of fat and gain several pounds of attractive muscle over 12 weeks, by the 5th week she might be looking at a scale change of less than 4 pounds. And since that's about the weight of a meal and a couple of glasses of water, she may not even see the scale move at all. This is especially true at high bodyfat levels, where shifts in water retention over a monthly cycle can be quite large. But gradually, the changes are happening anyway, as long as she doesn't give up."

The scale is not a tool for measuring fat loss. When combined with readings from fat calipers, the main usefulness of a scale is to estimate changes in body composition (lean weight vs. fat weight).

When people first get involved in resistance training for fat loss, they often find that their weight stays relatively constant at first. This gets them upset because they are conditioned to think of the scale as a measure of fat loss. But the scale also picks up changes in muscle, digestive contents, water retention, and other factors. These changes can easily overwhelm the true fat loss that's occurring. What these people really need to do is to use the scale IN COMBINATION with other measures, such as caliper readings or waist measurements. If the caliper readings are gradually going down or the clothes are fitting better, that's your best sign of fat loss in the early weeks. You do ultimately want the scale readings to go down if your goal is fat loss, but don't equate the change in scale weight with change in bodyfat.

That said, you've also got to be honest with yourself. If you can't list exactly what you ate yesterday, and exactly what you're going to eat tomorrow, your meal planning needs work. Also, remember that people reporting trouble losing fat are typically underestimating their caloric intake by as much as 40%. You've got to create an honest caloric deficit.

NEW RESEARCH

Two of the best ways to create an honest caloric deficit are 1) to shift the composition of your meals toward more fruits, vegetables and other low-glycemic foods that naturally contain fiber, and 2) to include "structured meals" in your program, such as supplement shakes and bars. It's much harder make dramatic errors in intake this way. Meals that are less dense (more fiber and water content) are typically more filling, lower glycemic, and help to reduce hunger. There is absolutely no way to track your true caloric intake if most of your meals are unstructured or prepared by others, particularly at restaurants.

A recent study out of Germany tracked 100 overweight individuals for 12 weeks. Subjects were assigned to two groups. One group was instructed to eat significantly fewer calories over the next 12 weeks. The other was prescribed the same number of calories as before, but included 2 meal replacement shakes as part of their daily caloric goal. After 12 weeks, the group that tried to eat less in an unstructured way had lost just 1.5% of body weight. The group that included structured meals, including supplement shakes, lost an average of 7.8% of body weight.

A similar study recently appeared in Nutrition Review, but in this case, the groups differed by the amount of fruits, vegetables and fiber prescribed. The study concluded that "diets low in fat and high in fiber may be the most effective low energy density diets for promoting weight loss."

TECHNIQUE

Now that you're settled into a particular routine, let's add a little extra technique during this fourth week.

First, at the beginning of every workout, ask yourself "What is my goal here?" That one question will help you to focus on the results you expect from the workout, and it'll get you more involved and committed.

In the cardio and interval training, here's a useful technique. Focus on recruiting the use of as many muscles as you can (without looking like a dork). Many people at the gym literally drape themselves over the handles of a bike or a treadmill, rather than taking control. Ask yourself, "Am I using my hamstrings?", "Could I work my quadriceps more?" Or if you're doing an exercise that involves the arms as well, make an effort to notice whether you've involved your triceps, biceps, and back muscles. And now do it all at once, as smoothly as you can - flow. You'll be surprised, and possibly even slightly scared, by how much power you can pump out. Work on this gradually if you're starting from a low level of fitness.

In the resistance training, during eccentric (lowering) portion of your last one or two reps, it's useful to hold the weight in mid-lowering, at the point where you feel significant tension on the muscle. Don't strain a muscle, don't lose form, particularly in your back, and don't do this in any exercise in which you couldn't safely drop the weight if you had to. That said, try to hold the weight in mid-lowering until you can no longer keep it up in good form.

You're going to feel a burn. Not really pain, but a spreading burn in your muscle as it stretches under tension. Linger in that burn. It's exactly what you're working for. This is exactly the point at which the muscles are enduring the little micro-tears that promote growth. If you feel joint pain, your form is bad or your poundage is way too high. The goal is not pain, but "static stretch." Don't hold your breath. I usually breathe faster and shallow when the burn sets in.

Finally, a little nutrition technique. The Journal of Physiology recently reported a study that tracked 13 subjects over 12 weeks. One group took a protein-containing supplement immediately after resistance training. The other waited for 2 hours before taking protein. The immediate protein group saw significant increases in muscle mass, dynamic strength (strength in moving a weight) and isometric strength (strength without movement). The 2-hour delay group saw only improved dynamic strength. The study notes "We conclude that an early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle."

Next week, we change the routine a bit. Maybe incline dumbbell presses instead of flat presses. Maybe seated curls instead of standing ones. What you're really after is a small change in the angle of the exercise, or a change in the order, or the tempo, so that your body will have to respond to a new set of challenges. For now, just keep your eyes open for new possibilities, and spend a few minutes learning the proper form for each.

Oh, and one final technique. Focus on your cheek muscles. Now contract them so that they pull back and upward toward the ears. Contract hard enough so that your lips part slightly and your teeth show.

Outstanding. Keep that up.

Best wishes, John

Susanje please see a specialist...

if you were a smoker and took phenteramine, I would definitely get tested. Thanks for sharing about your cats.

The gym on campus was closed two days this week. I'm finally breaking down and rejoining another place that stays open seven days a week.

W7,D4

Well just finished my 20 minute workout and feel pumped.....I feel soooooo energetic.......what I have noticed as well, is how I don't get as stressed as much........this is great...........I have a very demanding job.....and found more times then not that I was stressed to the max........and would tend to be a little snippy..........I am finding with daily workouts........I feel much better physically and emotionally.......I LOVE THAT.....

Susan.......yes please go get that checked out......it could be any number of things.....

Mrs.Jim....very interesting reading.......I am currently reading another book that is similar in philosphy to body for life....

carrie........can't say that I have had that feeling yet......I am finding when I first finish........I am draggin my butt a bit........then I take my shower.........and well.........then I feel wonderful....

lhendricks.......that must have been hard.......you get all ready for your work out to find out that the gym is not even open.......

I am almost finished my first week......one more day.......and well it is done......not sure if I told you........but not only did I begin this program..........I gave up all caffiene.........and I quite smoking 3 mths ago.......and I will tell you.......sooooooo far.......I have not craved a thing.......I feel absolutely wonderful....

Have a fabulous day all....

Good morning :wave:
Kelster~~Good for you for getting your cardio done this morning.And congratulations for quiting smoking. :D

MrsJim~~~I also get Hussmans weekly emails and I print them out for my hubby to read.I think that anybody who wants to get them only has to click the appropriate box at his site.
It appears that the PT you have is worth the money. I'm glad that it's working out for. :cool:

Carrie~~~I think that muscle pump is a guy thing. My husband says the same thing but I don't notice a dufference between when he starts his workout and when he's done. I'm sure he feels great, as we all do afterwards, but I think it's psychological.
I think what he feels is that muscle tightness, like after you've done cardio or lower body. I could be wrong, though.

Hendricks~~~I know how frustrating it can be when the gym is closed or their hours don't fit your schedule.That's why we've been trying to set up our own gym downstairs. My goal is to have it completed by Nov. 2002 (when my membership runs out). I want to be able to do get a complete LBWO and UBWO at home.
The only real piece of equipment that we still need is some type of leg press.

Susan~~~How are you feeling?

Last night we went to a local fitness store and my eyes about bugged out when I saw all the equipment. Of course the prices were HUGE, but it was fun to look. We ended up over at Galyans Sporting goods and bought some more olympic weights and a tricep rope for me. I can't wait to try it out today.We still need a rack to hold all of the olympic weights and another one to hold all of the standard weights because right now they are all over the place.

Today is W4D1 for me. It took 2 weeks ans a box of Mylacon tabs but I've finally gotten rid of the gas/bloat feeling and am starting to feel normal again.

Everybody have a great day and a wonderful weekend.
~~~Sil

Hi everyone,

I have two close friends who are doctors and both tend to think it's my allergies. When I'm clear, I forget that I have them but the animals are shedding and the housekeeper hasn't been here so there is free floating hair.

I feel winded from my walk this morning so I will get my allergy prescriptions filled and see if that helps. I feel right now with the hormones, the antibiotics (for the low grade ear infections I keetp getting that leads to the vertigo that makes me incapacitated) and the supplements and vitamins, I am taking so many pills and I HATE PILLS. I try to not take the allergy medicine all the time. I also feel like a hypochrondriac because every other day I have some new ailment (even falling down!). But I am still committed to my food and working out so that's good.

egad. Thanks everyone for the best wishes. Talk atcha later!
Susan

Morning From the East Coast...

Susan........I do hope that that is the case......I know how bad allergies can be........just went through the whole testing stage with my daughter to find out she has allergies as well.......she was scared she would be allergic to our cats...but that is not the case........you don't realize what allergies can do.........I don't have any......I only know what my daughter has gone through......she is a sports nut.........while playing in a basketball game at school..........she dropped to the floor like a ton of bricks......and was literally gasping for air........all because of her allergies......I hope........that your allergy medicine allows you some comfort....

2BFIT...........thank you......these workouts are addicting.......not saying I don't have a hard time in the mornings sometimes getting out of bed..........I bring alot of work home from the office......and sometimes........I don't get to bed at a reasonable time......but I am going to change that..........and the smoking thing..........I just didn't enjoy it..........when I look at it now how can one ever enjoy such a filthy habit.....

I am finding drinking my water somewhat hard........don't get me wrong it is not that I don't enjoy drinking water...........it is consuming the amounts.........I have a water bottle that I take with me everywhere........it holds approx. 2.5 glasses of water.........when I get busy during the day..........it sits there......I have to tell myself drink drink drink........L...........I am hoping to get into some sort of routine.........with the drinking.........

Well ladies..........have a fabulous Saturday......

talk soon....

Hey there gals! Sorry I've been so quiet here lately. Last night I was just exhausted. I think the long day I had on Thursday caught up with me...and Jim had a gig in the East Bay last night and tonight as well. Normally on the weekends I would be babysitting my precious niece and nephew but Jen took the kids to Disneyland and to visit our other sister (her twin) and her family (who live in Orange County).

So last night it was just Sparky and I...and the TV...which we fell asleep in front of...zzzz.

This has been a really busy week for me - but a great week! I have been eating CLEAN and working HARD. I am determined to get that leg/butt fat off (actually Theresa told me when she did caliper measurements that most of my 'tummy pooch' is skin rather than fat - hope it shrinks up because the thought of getting a tummy-tuck is NOT very appealing - but I just look at Pam B and take heart!). Participating in the Quad Squad 2002 Challenge has helped me stay on the high road as well.

Susan - hope you're feeling better chick! My Jim has allergies too but they are usually controlled with Claritin - and my mother got allergy shots for years. I think Sparky has allergies, he sneezes a lot. Plus he has been scratching under his chin, there's a place there that's been scratched almost raw. I think it's time to put some Advantage on him, although we haven't seen any fleas or ticks on him or in our apt. I'm also trying to put some peroxide on the owie, but he won't let me - I have to move in on him with a Q-Tip when he's snoozing, the way I do when I clean the sleepies out of his eyes (vet said a lot of white cats tend to get 'eye dirt' frequently).

Hey Kel - I have a hard time getting out of bed too sometimes! Our apt is freezing in the AM these days and it takes a real effort to psych myself out of my warm cocoon with Jim and Kitty next to me. :cool: I CANNOT WAIT until warm weather sets in. At the end of March Jim and I are going to Miami on business (business for me - he's tagging along). The tropical weather is going to be so nice...

Oh and on the water. That is a toughie for me too. What I do (this may not work for everyone) is I drink my water at home out of Diet Snapple bottles - each one is 16 oz. Something about the wide mouth of the bottle makes it easy to chug water down very quickly. I usually down at least 5 bottles of water at home each day during the week - so thats, um...5 pints or 2 1/2 quarts (4 quarts equals a gallon in case you didn't know - I just had to look that up myself). At work I have a gallon water jug that I fill from the filtered water tap each day. I can usually get through 3/4 of a gallon during the work-day if I try hard enough. I used to drink a lot of Diet Coke at work but now I have maybe one a week (on Free Day). At home the only drinks we keep around the house are Diet Snapples, and they are so pricey I limit myself to one a day in the evenings (Ruby Red is my favorite flavor). Just keep it up and be patient - and you'll find that your body will be craving the full amount of water! Try and have at least one full glass with your meals as well. The more the merrier!

Whew! Well, I've got to call my riding instructor, it's raining out and I have a feeling there will be no riding lessons today :( Maybe it's a good day for doing a little housekeeping for a change?? Later gals!

Hi everybody, just sitting here chugging water and nursing sore legs. Yesterday did a killer leg workout, then since it was so nice out today (mid 50's, that's real nice for January in Pa.) I did uphill sprints for cardio. Run up, jog down, run up, jog down. My dog thought I was crazy and abandoned me after the first 8 times or so, just lay down and watched. After going through the jelly stage, my legs just hurt now. Probably should have done this after an UBWO day.

Susan- hope the allergy solution is working. I had about a 2 year bout with bronchitis and asthma that just wouldn't leave. It really is depressing to try and workout when your winded or coughing! Hope you're on the mend.

MrsJim- Thanks for posting the Hussman email. I'm getting annoyed that the scale is NOT BUDGING, but I know something is happening, cause there's more definition in my arms and quads/hams and hubby says he can see my ribs, but I still weigh like a ton of bricks. I was lossing weight nicely til I started BFL...kinda weird. I guess I'll just have to wait a few weeks and try those pesky calipers again. Did your PT have any suggestions on the skin issue? Major problem with it here.

Kel- You'll get used to the water. I've been trying for 1 gallon a day since last July and now I tend to dring more without thinking about it. On the rare occassions I don't have a water bottle with me I feel parched.

Hi to everyone else- have a good clean day!

mel

Hello everyone,

I've been lurking and reading everyone's posts (and learning alot). Just haven't been posting, just wanted to let everyone know I was still with you.

I bought a new weight bench today, by the way my livingroom now looks like a gym. I live in a mobile home and have very little room, so I now have an exercise bike, a weight bench and lots of weights cluttering my livingroom.:dizzy: BTW I think I got a major workout just putting that bench together, who would have thought they came in so many pieces.

`

Happy Saturday to all

Well this morning my daughter and I went and bought me some new weights........we carried them home.......I only live across the street from the mall......and thought it wouldn't be too bad.........boy did we feel it when we got home.........then it was off to the bank.......and then groceries.......

I went and bought a book today........... A Carbohydrate counter......I am hoping this will help take the mystery out of those foods.........that you aren't too sure on the amounts you should have.............and I also bought some glutamine...........as for an earlier question I asked........I do take vitamins.......just a multi sort..........

Anyways...........I have not once cheated on my eating regimen in my first week........it blows my mind.........every other thing I tried.........I always always had difficulty.............now to up my water.......

Mrs.Jim...........WOW that is alot of what..........did the calculations in my head.......and in Canadian speak......L......that is 4 litres in the morning *4 litres = a US gallon*......however 4.6 litres = a UK gallon..........dang.........how do I remember this.....Laffin'.......I am use to drinking about 10 glasses a day..........I want to drink more though.........

meliris.......ohhhhhh I am sure I will once I get the hang of it......I just have to keep saying......Kelly drink drink........I have read that it takes 30 days for something to become a habit........soooooo I know with perserverance.........I can do anything I set my mind to..
had to mention love your stories...you are too funny..I could picture your dog........cause my cats just stare at me in the morning when I do my thing.........Laffs.....

Now my workouts..........still fumbling around with those.......but making sure I don't leave them out........you see I have collar bone problem.........darn thing keeps popping out......on a whim I guess.......and I was told the only way to correct this problem is to strenghthen the muscles in my shoulders.......for the muscle is what holds your collar bone in place.........soooooo like I said I have been working out with weights for a while...........still just have to perfect my technique........and I know as with anything that comes with practice..........but it is working.......my collar bone does not slip as easily anymore......

Well ladies........I hope you are having a terrific weekend......S

TAKE CARE!!!

Kel - that's why I like using the Diet Snapple bottles for water. I know that after I have 8 bottles of water, I'm okay for the day! I also mix my glutamine in with it 3x/day, so there's three of my eight right there - and in the mornings during my workout I drink as well (just use the drinking fountain though - I know if I toted a bottle I'd drink even more).

Actually those Diet Snapple bottles are great for mixing glutamine and creatine with water, just put the lid on and shake away :D

Mel - don't stress about the scale - just put it in a closet and forget about it. If I focused on those stupid scale numbers, I would have quit a long time ago :mad: but of course I would not be wearing size 4's if I had ended up quitting! :p

I'm doing the same as Pam B - she made a commitment NOT to get on the scale in 2002 unless weighing in for her doctor or a contest. This time I am just going to have Jim take pix of me every four weeks or so to check my progress!

Well, actually today I had a riding lesson after all - in the rain - yuk! My riding instructor thought we were going to have the place to ourselves as most of the other trainers are at a show this weekend - but at the last minute the farm owner decided to have a training seminar for the other boarders and had jumps set up in the covered ring. So we had to ride in the pouring rain! AND I was riding Freight this time, he is a good horse but he is STRONG and he PULLS hard, wanting the bit. I hadn't ridden him in months so spent most of the lesson getting accustomed to his gaits, quirks, etc. Dee Dee says I need to ride different horses and she is absolutely right, but it was tiring esp. after a really tough leg workout today! So we've just been kicking it.

Tomorrow- Free Day - Hooray! I'm thinking about getting some Japanese food, some udon - there's a terrific place just down the street that I haven't been to yet!