2012 FITNESS CHALLENGE

[8]

Re: 2012 FITNESS CHALLENGE

Alright, I have a question.

I just started a workout regimen(day 4 today) that includes something called the ABC's, similar to H I T T workouts.

A=above the waist
B=below the waist
C= cardio

6 different circuits, last circuit cardio, 3 sets each.

For ex. 1st circuit on Monday was, 1 minute push-ups, 1 minute overhead triceps, 1- minute jumping jacks, and then, repeat.

Several hours after the workout, muscle soreness crept in. Now, I'm older than a lot of you, and this is the first workout I did with weights in about 3 months. While sleeping, I could really feel the tenderness in my left elbow.

I swallowed 6 Ibuprofen's and 6 Gloco's the next day. My left elbow soreness started to dissipate and the next day worked on other areas.

Is there anything tricks to alleviate the muscle soreness?

I've read stretching(which I did), eating after workout(protein and carb), keeping hydrated and keep moving around.

I'm overweight, so, trying to lose the weight.

Thanks.
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A certain amount of muscle soreness is normal but it sounds like you are describing joint pains (being your elbow). Definitely keep and eye on that and if it persists possibly check with a doctor. Also a lot of people take glucosamine and say that it helps with the joints. Another thing, not sure if you're stretching after exercise but that's a good idea as well.

[Phobia]

Re: 2012 FITNESS CHALLENGE

You can also try a fish oil Terry. It has been shown to help joint pain. I use the liquid by NOW and just add it to my protein shakes in the morning. Tasteless in the shakes.

[roadman]

Re: 2012 FITNESS CHALLENGE

You can also try a fish oil Terry. It has been shown to help joint pain. I use the liquid by NOW and just add it to my protein shakes in the morning. Tasteless in the shakes.

Derek, thanks for the suggestion. I'm taking 2400 mg's of that a day by capsule, but maybe liquid is better.

[cjonesfan921]

Re: 2012 FITNESS CHALLENGE

I've been going to the gym daily the past 3 weeks, and I've gained weight. Is it because I'm taking Whey Protein? I'm trying to cut weight. I'm at 193 right now. I want to get to 175.

[JODYE]

Re: 2012 FITNESS CHALLENGE

Well muscle weighs more than fat, which could be one reason.

Also, it could be the way your eating. If you trying to lose weight, you need to change your diet. Smaller portions, less calories and breaking it up into 6-7 meals per day.

If you're taking protein, use it as a meal replacement, not as a meal supplement.

[mattsb84]

Re: 2012 FITNESS CHALLENGE

I've been going to the gym daily the past 3 weeks, and I've gained weight. Is it because I'm taking Whey Protein? I'm trying to cut weight. I'm at 193 right now. I want to get to 175.

Eat less. Go here - http://www.bmi-calculator.net/bmr-calculator/ and then complete the Harris Benedict formula as well to get an approximation of what you should be eating. I'd suggest logging what you eat for at least a month to give yourself an idea of whats in the food you're eating.

I'd also recommend going to the gym less. Maybe 3 days of lifting(split or full), 2 days of cardio.

[bigbob]

Re: 2012 FITNESS CHALLENGE

I've been going to the gym daily the past 3 weeks, and I've gained weight. Is it because I'm taking Whey Protein? I'm trying to cut weight. I'm at 193 right now. I want to get to 175.

When you lift, you're always going to see a weight increase.

While I lost 40lbs lifting, there were times where I'd gain 5lbs. That came with the increase of weight while lifting.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Finally (well, for the most part) free of iliotibial band pain. I came to the conclusion that I needed to stop running down the road I live on, as it's rather lopsided. My left knee would land slightly lower on every step, and that was the knee bothering me. Since then, i've gone back to running on the treadmill inside, and doing a number of ITB stretches, and have had no issues. I had a little bit of ITB pain yesterday, but that was because I ran a 5k on the treadmill, which is the farthest i've ever run at one time in my life. From everything i've read, ITB pain can come from a number of things, and one of them is a spike in intensity or distance while running. Felt awesome though. I'm still sore today, but I plan on doing another 3+ miles tomorrow.

From everything i've read, you want to be comfortable doing 5 miles at once for the Tough Mudder. Well, the event i'm doing is next August, so i'd say i'm well on my way. Once I get the distance running down, i'll work on high intensity sprints to up my VO2 max, and all the while, sprinkle in some bodyweight circuit work. Just gotta work on getting the diet down right. One positive as far as diet goes, is that i've found a new addiction in sugar snap peas. So good, and only 40 calories per serving. I snack on them all night at work, as opposed to eating granola bars and such.

[mattsb84]

Re: 2012 FITNESS CHALLENGE

From everything i've read, you want to be comfortable doing 5 miles at once for the Tough Mudder. Well, the event i'm doing is next August, so i'd say i'm well on my way.

Plenty of time man. And I agree with the 5 miles at once assessment. I started seriously ramping up running about 2months prior. Was getting completely burned out the week before, but after completing my first tm, got a really good appreciation for the work I put in. However, one thing I would change (and will change for the next one) is doing hills or at minimum, run on an incline on the treadmill..I seriously underestimated the number of hills i had to run and it lead to some serious strain on my right hipflexor (which i start pt for next week).

I'd also focus on upper body strength. If you can do pullups already, you should be on the right path. I think they release the obstacle map a month or so prior so you could do specialized training leading up to it (like the log/tire carry for example).

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Plenty of time man. And I agree with the 5 miles at once assessment. I started seriously ramping up running about 2months prior. Was getting completely burned out the week before, but after completing my first tm, got a really good appreciation for the work I put in. However, one thing I would change (and will change for the next one) is doing hills or at minimum, run on an incline on the treadmill..I seriously underestimated the number of hills i had to run and it lead to some serious strain on my right hipflexor (which i start pt for next week).

I'd also focus on upper body strength. If you can do pullups already, you should be on the right path. I think they release the obstacle map a month or so prior so you could do specialized training leading up to it (like the log/tire carry for example).

Thanks for the tips man. I think my cardio will be fine leading into it. I just need to focus on upper body strength. I've got a pull up bar hanging on a doorway I use all the time, and every time I walk through it, I do a few pullups. Same deal with pushups. Every other day, I do sub max sets hourly throughout the day of pushups (grease the groove technique).

I will have to work on hills though. I tagged along with the wife to the gym the other day and ran some inclined sprints after running 2 miles. Hell of a workout.

I do want to buy a 30lb weight vest too. My brother in law who I'm running the TM with says it's made a crazy difference in his conditioning. Can't hurt in improving pushups and pullups either.

[murph17]

Re: 2012 FITNESS CHALLENGE

Plenty of time man. And I agree with the 5 miles at once assessment. I started seriously ramping up running about 2months prior. Was getting completely burned out the week before, but after completing my first tm, got a really good appreciation for the work I put in. However, one thing I would change (and will change for the next one) is doing hills or at minimum, run on an incline on the treadmill..I seriously underestimated the number of hills i had to run and it lead to some serious strain on my right hipflexor (which i start pt for next week).

I'd also focus on upper body strength. If you can do pullups already, you should be on the right path. I think they release the obstacle map a month or so prior so you could do specialized training leading up to it (like the log/tire carry for example).

+1 All of this

I was doing between 3-6m on a normal cardio day training for TM. Only once did I go further - 9m the Tuesday before the race. But this was all treadmill or local running. My buddy made the trip to some x-country trails nearby that I wish I would have joined him.

And big plus on the upper body. For the most part, I feel I didn't embarrass myself at Tough Mudder except for the monkey bars and olympic rings which were total fails. I've already scoped out a set up incline/decline monkey bars near me for training next year.

[bh446066]

Re: 2012 FITNESS CHALLENGE

I've been going to the gym daily the past 3 weeks, and I've gained weight. Is it because I'm taking Whey Protein? I'm trying to cut weight. I'm at 193 right now. I want to get to 175.

I think you're right. I've put on 11 pounds since August and my body fat and waistline have not really changed at all. Been taking 3Fuel protein after wods. I was shocked to see I had gained that much (almost never weigh myself). It doesn't take a whole lot more muscle to put some weight on.

[cjonesfan921]

Re: 2012 FITNESS CHALLENGE

I think you're right. I've put on 11 pounds since August and my body fat and waistline have not really changed at all. Been taking 3Fuel protein after wods. I was shocked to see I had gained that much (almost never weigh myself). It doesn't take a whole lot more muscle to put some weight on.

I've been 193 pretty much consistently now. I've gone on an almost daily basis.

I know some people say don't go every day, but it's not like I'm doing heavy weight training or anything. I'm mixing things up. I end up on the treadmill every time too, to get some cardio in. Usually end up doing about 1-1.5 miles walk/run mix on the treadmill.

EDIT: I feel slimmer, but also slightly bigger, especially in my legs. My quads are ridiculously strong at the moment and it shows. Everything seems to be toning up, and it's usually the stomach last, and no difference here. Any tips and tricks to slim down the stomach a bit?

Overall it has been a pretty successful year. I started the year at an all time high as far as weight, 210. I got down to 178 by August, and then vacation to FL kind of ruined all that, in that 2 weeks, I went back to 190. I've been around there from then on.

[RockinDaMike]

Slimming the stomach area is majority diet.

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[Fresh Tendrils]

Re: 2012 FITNESS CHALLENGE

Stomach work just makes muscles beneath the fat. That's my problem now.

Diet is definitely key, but also how do you feel cjones? Do you feel skinnier? I've been sitting around 180 for the past two weeks after putting the screws to myself, but when I look in the mirror and put my clothes on I feel and look smaller.