Here's a question for the exercise experts (Star??) -
For the circuit stuff on Project You - I'm starting off with 3 and 5 pound weights. When I start the exercise - it's not too difficult, but I'm really feeling at the end of the set (and then of course, we move to the opposing muscle, then back again, and again :dizzy: ). When do I know to move to the next higher weights? I do have a set of 8lbs - do I get rid of the 3's and move to 5's and 8's? And then to 8's and 10s?

Julie

Exercise music
 

Don't know if you all have ever heard about these, but there's a company
http://www.workoutmusicvideo.com/ that puts out tapes and cds of music all within a certain beat/speed range. . . I use these on the stepper and it keeps me going at a steady pace.

Julie

Julie - For my arms and shoulders I use 5,6's and 8's. Your muscle will start to burn at the middle or end of set.....I still feel the burn with the 8's. Actually, for arms I don't plan on going any higher than the 8's, that still works the muscle and for sure will tone.
The only place I use heavier weights is for lying down bench presses and lying down shoulder exercises and then I go to 10's and 12's.
The way you know to move up weights is when you can't feel any pressure, even at the end of your reps. Then it is time to move up. Be sure that you are really focusing on the muscle targeted in that exercise. For instance when doing a bicep curl, don't do all the work with your hands and wrist, make sure you feel the bicep muscle do the pulling up of the weight. Just really focus on the correct muscle. I'm sure they explain this in Project You.......With weight bearing exercises you don't have to keep going heavier and heavier,becuz you don't want to build bulk, you are losing weight and want to tone, right?
Hope this helps alittle.....you are doing great!

Star, that is a big help - I don't want big muscles, I just want efficient muscles (if that makes sense) I want them to help me burn more calories!
About using the muscles - I am still learning the routines, but have begun to pay attention to which one is supposed to do the work. Instead of just trying to get myself in some sort of position, and getting the weight to go where it is supposed to go, I am starting to say to myself - okay, I'm supposed to use that shoulder muscle to get that weight up there . . . does that make sense?

The tricep dips at the end of a chair are still killer - there is no way to reduce the weight since it is ME. But at least I'm moving my arms now, instead of just raising my shoulders.

Julie -
Yes, Yes - what you are doing is exactly what I was trying to explain to you. Some people exercise for years and never get it that you have to work "that" muscle. Good for you. The more you concentrate on the correct muscle, the faster you will see results. That's what they mean when they say feel the burn,becuz if you don't use the target muscle you may never feel the burn or see the result you want.
Glad to help Julie - ask me anything......

I will say this, Star, it's interesting that I can identify the particular muscle. I've never thought of that before. Also, doing them slow, so I don't let momentum carry that weight to where it should be. The cueing on the tapes help!

I like coming to this thread and reading the great exercising tips. Now, if I can just get with the program.. :p
I went to the Dr. yesterday and asked him about diet pills. He told me I needed to start excersing and that would take care of my appetite and give me more energy. I just let him go on and on. I didn't tell him that Star has been trying to pound that in my head for going on two years now.... :lol:

Julie - yes you don't ever want to get that momentum swing thing going on. Even if it means stopping at the starting point and starting over with the movement. You are a fast learner.....
Karen - I hope you listen to your 'smart' doctor. Besides I know you want to be as tough as the rest of us exercise chicks.......come on let's go........

I have to be honest - I am still trying to work out the best times to eat and exercise. If I wait too long, I get too hungry, and then I eat. And then I have to wait for a little digestion to happen . . .And I'm just not ready to face it first thing - although I used to do it first thing. . .

Karen, had to laugh at your reaction to your doctor- we keep on wanting for something magic to be put on the market - something that will take all our unwanted desires away. . .it would be nice if we could pick and choose when we want to be hungry, wouldn't it?

Julie - With my workout history of 35 years I have learned one thing. You have to schedule workout time for yourself. There is not always a perfect time, but you have to say I'm gonna do it. Once you develope the habit, all the little details will work themselves out (like working, eating, sleeping, etc). lol
With my moving, I will have to give up my "Star Gym" in the basement, which I have grown to love. Luckily our new place has a small gym with all the equipment my "Star Gym" had - go figure huh?

Carmen-Anything that gets you moving is good exercise, often times getting started is the hardest part. Most days I don’t look forward to exercise, but I tell myself “Just do 20 minutes, if you do 20 minutes then you can stop-guilt free” usually by that point I find I can finish my planned workout (though some days I don’t and just stop). Start with 5 minutes and work your way up. That’s how I started….5 minutes on the treadmill everyday for a week. When I felt better I moved it to 10, then 15. I didn’t push myself too hard in the beginning, even when I felt I could go longer I stayed on my planned time. Now I’m up to 4.5-4.7 miles a day at least 5 days a week (65-70 minutes). I can even jog for limited amounts of time…never imagined at 230+ lbs that I would jog, who knew???

Star-i agree 100% that you have to schedule exercise like any other appt and stick to it.

Julie-i exercise right after work, before I get too involved in anything else. I usually eat lunch around 11:30 and have a snack around 3 and exercise around 5pm. i usually can't exercise on a full stomach and if i'm really hungry after I have a piece of fruit while I'm making dinner. It's just what works for me.

Take care,
Jen

Julie - Becuz of work I get up at 4:45 a.m. and grab some coffee, water and go down to the "Star Gym" I drink water while I workout. Then at around 8:15 I eat breakfast at work.
I love working out that early becuz it's done and out of the way. It also makes me feel better all day. That way I have my nights free to do whatever. Ofcourse I have worked out after work too. When that was the case, I did the same as Jen - worked out and then ate dinner.
The only time I can't work out is late at night, it keeps me up and I can't go to sleep.

Yes, it seems that the best time for me is mid afternoon, but just doing it is part of the victory!

Julie

Thanks ladies, for all the input. There is a fitness center right here where I work, and I am a member, but I do not go in there because the skinny folk look at me like I am a leper whenever its time to change clothes, shower, etc. So for now, I will pick up a couple of tapes and workout in the mornings before I get the kids up for school.

Carmen - if you're unused to a certain instructor, try renting the tape first at the video rental place- I've done that for some and was REALLY glad I had a test run before purchasing. . .

Carmen...I would tell them to kiss your butt, you're there for the same reason as they are, to get in shape... :smug: Walk in like you own the place...

Got this from the Self Expert Forum
 

This is something that Fiona pointed me to - I lurk at the forum there, and saw this from this weeks expert. It fits in with what I was trying to say about cardio and strength. . .The expert is Jeff Rochford of Jeff's Gym in New York.
*****
Yes those last 5 to 10 are the hardest to get rid of. Weight training is key, but do not ignore cardio. This is about being healthy. I'll give you a quick break down of what they each do for you and what you can expect from them. If it sometimes seems I'm stating the obvious, it is because sometimes we ignore the most obvious simple rules when it comes to fitness.

Cardio works your heart and lungs, as they get stronger, you can comfortably work harder and longer. Translation, burn more calories. Don't fall into the trap, " I'm going to go easy and stay in my fat burning zone". It doesn't exist. The more calories burned help in weight loss. Calories in, calories out. The only draw back to cardio, when your session ends, so does your accelerated calorie burning. That's where weight training comes in. When you lift you burn calories. When your done, the body burns calories to help the muscle recover from the workout. The best part is. once you have muscle, the body burns calories on a consistent basis to sustain the muscle. So if you maintain your muscle tone you will permanently raise your metabolism.
****

It's always nice to get someone else's words. . (I didn't plagerize!)

Julie- Great point about weight training....I need to get started with that again...okay, here's my goal. I'm going to use hand weights at home for arm toning at least 3 days a week, starting tonight. Anyone know a good website to check out to make sure I'm doing it right? I was doing strength training for months (and aobut 30 mintues of cardio 3 days a week) before I decided to lose weight and I'm convinced it's the only thing that kept my weight somewhat stabilized while I was being such an oinker.

Anyone else have any exercise goals they would like to share?

Carmen - About going to the gym with the skinny snots, I have a secret for you. You should go becuz your results will show more and faster than the skinny people that go all the time. It will be very rewarding to workout in front of them, have them snub you and then when you consistantly show progress, who will have the smug look on her face then? lol Trust me it will happen, seen it many times. You will get that last chuckle......

Julie - Thanks for the article, I actually knew all of that....don't mean to sound like a know-it-all, but I have been around the gym afew years. The one part, I do not agree with is "Don't fall into the trap, " I'm going to go easy and stay in my fat burning zone". It doesn't exist." The target heart rate is explained in Michael Thurmans book, but I'm not gonna post that. To each her own. I think no matter how we may disagree about some things, the key is to do the work, both cardio and weight training.
Jen -you plan sounds great. My plan is to continue working out 6-7 days a week, alternating cardio, toning and weights. When the weather breaks (it's snowing right now) I plan on jogging again. Short of quitting my job, I can't do much more....lol

Star - PLEASE post what info you have on target heart rate - or a synopsis, anyway! I don't have the book you are referring to, and I'm curious. I know all the cardio machines at my gym are programmable and have the palm sensors to track your heart rate (which nobody uses anyway, but that's a different topic) - funny thing is, the treadmill says that if I choose the "fat burn" program, my THR is only 135, which is not that much over my resting, while the "cardio" program gives me a THR of 156, which actually feels like I'm working, but without killing myself. So I'm curious to know how the ones in the know decide what your THR should be???

Thanks, dear!

Fiona

According to Michael Thurmond...My target heart rate for my age is 97-115. The heart rate monitor I have is just a tiny bit higher.

Fiona - Well I do use the palm sensors on my recumbent bike, I want to know where my heart rate is and if I"m in my target heart rate or not. The funny thing is I usually have to slow down to be at the right pace. The sensors are a great tool.
Here is what I posted a few pages back on this thread:
When I get alittle time I plan on posting some information here about your target heart rate. It is info that we learned from 6 week body makeover and Michael Thurman, very helpful info to make your cardio really work. He just says the you need to do cardio at 60 to 65%, which is your target heart rate for fat buring. I have the formula to find what your rate should be for your age. What I found is that I was working out too hard and burning blood sugars and not stored body fat. So I had to slow it down, which to me was alittle hard to do, but once there I loved it! Bev, Rusty you already know all this. But if anyone else wants to know the numbers for your age, you can PM me......

I don't have the book with me here at work. But will bring it in on Monday, if you need to know what he says your target heart rate is.

Star, you never sound like a know-it-all - I was just posting something that put in better words what I had tried to post before. . . About the fat-burning range, etc, I remember hearing about that about 10 years ago, but sometimes theories change and I get behind. . .

It is still true that even if you are above the fat burning zone, you are still burning cals right? I mean something has to make these fat little legs go!

And if you bring the book to work on Monday you don't have to pack it. . .
Hugs,
Julie

Push it Chicks....
 

Morning Workout Chicks.....

Julie- I'm so glad I don't come off as a "know-it-all" I really just feel lucky to have picked up some stuff along the way over the years of working out.....
Even if you work out above your target heart rate, yes you will still burn calories, you just won't burn stored body fat......But trust me, anything is far better than nothing!
Even with packing all weekend, I made it a point to workout before the packing started. LOL - funny becuz since DH worked this weekend I was the packing crew, so the hours were pretty much under my control...lol
This morning I did tapes and cardio, which use to be my favorte exercise days, but now that I have three tapes to do, recumbent bike and treadmill - I'm thinking it may not be my favorite anymore.......hum???
I'm pretty sad about losing my gym. I know the apartments we are moving to have a fine gym, but there hours are 10 a.m. to 9:30 p.m. Which means I will have to start working out after work, which I don't care for. I guess I could always go back to the Weight Station where I went before I built up my home gym. They open at 6 a.m. which works out fine for me and lets me get it over and done before going to work.....decisions-decisions.....
Another feature of the new apartments- it is right across the street from a fitness path that covers probably 50 miles or more from park to park. You can walk, rollerblade, run, jog, bike or I guess skip if you want to, which is so cool! Several years ago I lived off a fitness path and I used it everyday, rode my bike or rollerbladed - it was fun exercise!

Later Chicks......

Star - I think that if you're happier exercising early, then you deserve to make it happen. You will be much more unhappy if you can't make the time to make it work the way you want it. You're going to be at this place for a while, right? Can you ask the apartment people to open the gym earlier? I'm sure you're not the only person who prefers early workouts.

You must have terrific balance to be able to do stuff like roller blading - I sprained my wrists many times trying to roller skate!

Got both my workouts in today - cardio and upper body - the cardio is more interval based - and it's a toughie. I did get the first set of tricep dips done today, and part of the second - PROGRESS!

Heart monitor question - does anybody have one that also calculates calories burned? I guess you'd have to be able to put in weight and other info . .

Julie

Julie -

Thanks for the vote of confindence and your right - I deserve to pick my own time of torture (just kidding). Your right, I'll be doing it for several more years here and may as well get it suited to fit me.
I already ask the Apartment Manger about opening early and she gave me some excuse. I think it was that they would have to make a new entrance to the gym from outside the pool facility??????? I will stir the pot again maybe when I move in. I kinda hate to cause too much trouble before I actually live there. But it worth several more trys........
About balance, we use to skate (4 wheels) back when we were kids, everyday and weekends at the rink, also ice skated evey winter. I use to having running races with my older brothers freinds daily too. I was kinda a tomboy. Then a cheerleader, so balance never came hard for me. Heck, I learned how to waterski at 40, our whole family did when we bought the boat.....I'm too dumb to be scared of anything....lol
Julie - you are hanging in there with your new workout program - way to go girl!
About the monitor - I don't have one but I know Rusty does. I'd love to get one, but don't want to spend over $30.........if you learn anything more let me know. Meanwhile I'll be counting outloud here with my fingers on my neck, while watching the clock.......lol

Star - you got my point exactly - this is something that gives you satisfaction, joy - you won't be happy if it's a hassel --

About the tapes - I feel quite accomplished that I haven't broken any bones or glassware yet with the jumping I've been doing -

Waterski - I have thought about doing that - If I can ever get those tricep dips down with my own weight, I may just be able to hang on to that rope. . .At least I don't think I'd have vertigo with that!

Hugs,
Julie

Julie- Keep it up with the exercise and you will get stronger and stronger, in every phase of your life......You are woman - you will roar......lol
Really - it does give you a sense of power - it's all good......

Hey - I don't think I ever shared about my first session with the personal trainer last week! We only did the basic fitness assessment tests, but I thought the results were pretty interesting.

First was BMI - she used waist, thigh and forearm measurements. The PT said that as my body fat %age goes down, the caliper test will be even more accurate than measurements, although as a female, I think measurements are what will matter to me cause it's all about the CLOTHES! :lol:. I won't even tell you what my BMI came out to, let's just say it was a big ugly number!

Next was the cardio test - hopped on the treadmill at 3.0 and 5% incline for five minutes, did a heart rate check and came up with a VO2 measurement of 20 - I guess this measures how well your body is utilizing oxygen? 20 is really, really bad, I found out, which explains why I can't climb stairs to save my life. I didn't feel winded at the end, but my calves were burning and my heart rate was way up.

Strength (biceps) test - stood on the scale platform and pulled up on a metal bar as hard as I could. That one actually went better than I expected, I ended up right in the middle of the "good" section of the spectrum.

And last, flexibility - the classic sit-and-reach. I scored right on the border between Good and Very Good there - thank you yoga classes! The PT said most new people barely make a blip on the chart for flexibility.

I feel like I'm forgetting something we did, but I don't have my little printouts with me to check. Anyway, I've got my next appointment tonight, we are focusing on developing a cardio program. Next session will be a full strength training assessment - yikes!

Fiona

Wow - Fiona - that is terrific to have such a great assessment - you'll be able to see exactly how you progress! Will they develop a program for you too? (my BMI is pretty ugly too)

LOL - You know who is gonna need some muscle? The movers when they go to pick up my cedar chest full to the brim with my life's treasures.....LOL

LOL, Star! :lol:

Julie - yes, they sure will. I guess every new member gets the basic fitness assessment as part of their membership, but I sprung for 5 sessions with a personal trainer on top of that, because I have no idea what to do with myself aside from climbing on the treadmill and hitting "GO." :tread: I'm trying not to set my expectations up too high, but believe me, if I don't think I'm getting my $$$ worth, they're going to hear about it! :rollpin:

And on a related note, one of the goals that I'm going to be working on is cardio endurance, because I've decided to do the MS Challenge Walk in September!! If you're not familiar with it, that's the MS Society's "3 days, 50 miles" fundraising walk. I did it two years ago and actually did pretty well the first day despite doing next to nothing in the way of training - unfortunately I had a back injury flare up at the end of the first day (probably due to lousy walking form) and only completed about half of the 50 miles (the on-site doc wouldn't let me walk AT ALL the second day). Anyway, September is 6 months away and my goal is to be so ready that these 50 miles feel like 5. :yes:

Fiona

Fiona - that is a terrific goal - I did the Avon 3 day a few years ago - I did walk every mile, but I limped the week afterwards - I did train, too, but think I probably had bad stretching form, and didn't take the time TO stretch. I'll be interested to hear what the MS leaders tell you about training and dieting - they told us not to go on a crazy diet, we needed to eat good foods, fuel ourselves, and get used to gatoraide. . .

Julie

BTW, total bummer- my vcr has swallowed a tape and won't spit it out! May get a combo VCR/DVD player today at Best Buy (and then figure out how to attach it . . .) I think I can still get in a cardio workout today, though, using the walking tape. . .

I can't complain - the VCR is at least 6 years old and is used ALOT to record old movies. . .

Julie

Julie - My VCR ate my Beach Body Ab Tape last year. Thank goodness I had copied it for family and friends prior to that. So I had to snatch back a copy from a non-user. That tape works so well - I can't figure out why everyone doesn't use it? I gave it to three people, none of them shared in my excitement over it....luckily I got a copy back with no fight....lol
Today was weight day for me, had a good workout, about 40 minutes weights and 20 minutes cardio. First warming up with the Beach Body Stretch Tape.....which is probably less than 10 minutes.....
I had to laugh at myself today, as I was doing the stretch tape I noticed I could really use some extra attention to my inner thighs. Just when we think we are looking good - BAM - we notice yet another 'needy' area. As long as I look great before DH drops me off at the retirement home - that's my goal........
later....

Sigh - got the new player. . . Now for the fun part! May call in my electronically minded brother. . .

THE best tapes/DVD's to workout with??
 

Hiya!
I know it's "the ones you'll use"....but what do you ladies rank as the best of the best & why?
Thanks!
Chris

I like Gilad, he has a show on the Health Network, called Bodies in Motion. It's 30 minutes long, with warm up, cardio, toning and stretching...nice variety. he has several for purchase, but I usually just tape them from tv.

I like the Beach Body Series - it has three or four tapes and works all major muscle groups......They have one person do advanced and one do beginner......your choice.
Really - the choices are endless.

Hi Star...
Is that the exact name? I want to search it out.
Thanks.
Chris