2014 FITNESS CHALLENGE

[RockinDaMike]

Re: 2014 FITNESS CHALLENGE

Doing anything is a good start. But yes move up every couple days if you are feeling good

Sent from my GT-N7100 using Tapatalk

[AUChase]

Re: 2014 FITNESS CHALLENGE

Made the decision to cut out weekday drinking again, especially beer. It's sad, but that's what I've turned to after work every day.

My work is fairly stressful and I just got in a rhythm of coming home and drinking beer every day and eating unhealthy.

So I'm getting up at 6am and getting a good workout in Monday, Wednesday, and Friday with Command PT and then on Tuesday and Thursday with a small group of people. Then work until at least 1730 every day.

It's rough, tiring, and time consuming (especially in the summer) but I need to get back to where I was just a few months ago. A few months of binge drinking, sweets, and sodas can really **** you up in a heartbeat.

[RockinDaMike]

Re: 2014 FITNESS CHALLENGE

Has anyone dealt with injuries while trying to lose weight? I been injured in different areas the whole year and it's frustrating.

I gained 30 pound because of it but in the last month lost 15 pounds by eating gluten-free and drinking a **** ton of water. I also only have one big meal a day while the other meals are supplement shakes and drinking veggie smoothies and juices.

Right now i'm able to walk since I just got over foot, knee and ankel injuries. Right now I have a bad wrist and thumb so I can't lift or do pushups which I miss badly. I lost what I gained last year, so it been hard that all that work went down the drain.

But I'll be patient because the last thing I want to do is push it and get injured all over again.


Sent from my GT-N7100 using Tapatalk

[Zer0xray]

Re: 2014 FITNESS CHALLENGE

Has anyone dealt with injuries while trying to lose weight? I been injured in different areas the whole year and it's frustrating.

I gained 30 pound because of it but in the last month lost 15 pounds by eating gluten-free and drinking a **** ton of water. I also only have one big meal a day while the other meals are supplement shakes and drinking veggie smoothies and juices.

Right now i'm able to walk since I just got over foot, knee and ankel injuries. Right now I have a bad wrist and thumb so I can't lift or do pushups which I miss badly. I lost what I gained last year, so it been hard that all that work went down the drain.

But I'll be patient because the last thing I want to do is push it and get injured all over again.


Sent from my GT-N7100 using Tapatalk

Sorry man. If you are lifting, it might be bad form that you are using. I hurt my knee last year doing squats cause my form wasn't perfect. And I hurt my wrist a few weeks ago because I was lifting and not keeping my wrists straight. It's just something that I needed to learn from. Do you know what exercises that are hurting you?

sent from galaxy note 3

[RockinDaMike]

Re: 2014 FITNESS CHALLENGE

I've had a history of bad feet, and I was stupid thinking jumps over the bench was a good idea, that started a chain of foot problems for the past couple months from plantar fasciitis, ankel and knee issues.

I have no idea what happened to my wrist, i woke up just in pain. I know how to lift properly, got training from body builders and trainers my whole life. This guy who's been helping rehab it says it's probably pinched nerves and over use of get this, cell phone or playing games. So I got a gaming injury lol.

I haven't been able to rehab properly living on remote island but luckily found someone thats been able to work on it this week.

Sent from my GT-N7100 using Tapatalk

[DJ]

Re: 2014 FITNESS CHALLENGE

Anyone else struggle with motivation to go to the gym? I have no issues going for a run or riding my bikes (hybrid and mountain), but getting to the gym and lifting weights is proving to be a challenge. I think my work schedule has a lot to do with it; I don't like getting up early and going before work, and find going after work is really hard. Ideally I'd go during lunch but I only have 1 hour and driving and showering would eat up 40-45 minutes.

I'm thinking of just canceling my Gold's membership and just doing push-ups, squats and other exercises at home. I have a 30-lb. kettlebell and a band. We are moving soon and was thinking of getting the adjustable DB set and a multi-bench.

So, what do you think, should I ditch the gym or try and make things work with my schedule so I can go 2-3 times a week?

[Feared]

Re: 2014 FITNESS CHALLENGE

Has anyone dealt with injuries while trying to lose weight? I been injured in different areas the whole year and it's frustrating.

I gained 30 pound because of it but in the last month lost 15 pounds by eating gluten-free and drinking a **** ton of water. I also only have one big meal a day while the other meals are supplement shakes and drinking veggie smoothies and juices.

Right now i'm able to walk since I just got over foot, knee and ankel injuries. Right now I have a bad wrist and thumb so I can't lift or do pushups which I miss badly. I lost what I gained last year, so it been hard that all that work went down the drain.

But I'll be patient because the last thing I want to do is push it and get injured all over again.


Sent from my GT-N7100 using Tapatalk

Yes Brother. I have experienced a pretty bad Lower Body, and Wrist injury that put me out of lifting for a year. Partially torn TFCC Right Wrist (ligament structure on the outer part of wrist) and a Grade 2 MCL tear, with Meniscus damage, and it caused a pinched nerve at the L4,L5 disc sending Sciatic pain down my right leg. Because I tried to limp through work for a 2 weeks.

I will be cleared for Lifting again next week.

Really all I can say is you have to shut it down and let the damage heal. No lifting, no push ups, no bowflex (lol) anything that over exerts the damaged soft tissue is just reversing any healing that might take place. Especially if it's Ligament damage in an area like the wrist (takes longer to heal because of poor blood flow) Whatever hand you injured you just have to not use it for a while... which may suck because for me it was my right wrist I had to brush my teeth, eat with a fork, type on the computer with only my Left hand.

For the Foot, ankle, leg injuries... Do Not Walk, or attempt to walk if you cannot put full weight on that leg without pain. If you limp through out your day, or walk funny.. shut it down, get a doctors note for work. You are messing up your natural gait cycle, and ingraining a False Motor Engram pattern into your CNS. Which means even when the damage heals you will still walk awkwardly, because that is that pattern your body developed. (Don't believe me look up Trendelenberg Gait) I had this from shifting all my Weight to my Right side inadvertently, in order to protect my Injured Left Leg. Of course I was an idiot and was trying to work with a partially torn MCL and Meniscus. Had to learn how to walk balanced again.


As far as what to do while rehabbing. If there's a lot of Swelling you may have to Ice for 5 minute intervals; just don't overdo the Ice as Over-icing can cause excess fluid build up and restrict Lymphatic flow. (how your body drains the waste from the cells that arrive at the Inflammatory site) Compression, and Elevation will be the quickest bets for the healing process. Tape that ankle, or wrist up or get some kind of compression sleeve; and don't do anything to aggravate the injuries. Once you can start moving the joints with no pain you will have to do some manual therapy, rehab exercises to get regular blood flow back to the joint and break up any Scar tissue from the inflammatory process.

[Feared]

Re: 2014 FITNESS CHALLENGE

Anyone else struggle with motivation to go to the gym? I have no issues going for a run or riding my bikes (hybrid and mountain), but getting to the gym and lifting weights is proving to be a challenge. I think my work schedule has a lot to do with it; I don't like getting up early and going before work, and find going after work is really hard. Ideally I'd go during lunch but I only have 1 hour and driving and showering would eat up 40-45 minutes.

I'm thinking of just canceling my Gold's membership and just doing push-ups, squats and other exercises at home. I have a 30-lb. kettlebell and a band. We are moving soon and was thinking of getting the adjustable DB set and a multi-bench.

So, what do you think, should I ditch the gym or try and make things work with my schedule so I can go 2-3 times a week?

Depends what your goals are man.

but from the sound of your situation, it seems like you just want to stay in good general shape, while maintaining a decent physique. For that you absolutely Do Not need Fancy gym equipment. Really a kettlebell, some dumbbells, and your own body weight is more than enough at Home, in a garage, at the Park. So many workout circuits, and exercises you can perform with that alone.

Now on the other hand If you are trying to pack on some serious muscle, you may want to hold onto your Gym membership as you will need your heavy Compound lifts for mass. (the Squats, Bench, OHP, Deads)


Since your schedule is so packed, and it sounds like it's becoming a burden for you to try and make time for the Gym maybe you should cancel it and try doing a Calisthenic, DB/Kettlebell routine at Home. Save some money that way too.

[DJ]

Re: 2014 FITNESS CHALLENGE

Depends what your goals are man.

but from the sound of your situation, it seems like you just want to stay in good general shape, while maintaining a decent physique. For that you absolutely Do Not need Fancy gym equipment. Really a kettlebell, some dumbbells, and your own body weight is more than enough at Home, in a garage, at the Park. So many workout circuits, and exercises you can perform with that alone.

Now on the other hand If you are trying to pack on some serious muscle, you may want to hold onto your Gym membership as you will need your heavy Compound lifts for mass. (the Squats, Bench, OHP, Deads)


Since your schedule is so packed, and it sounds like it's becoming a burden for you to try and make time for the Gym maybe you should cancel it and try doing a Calisthenic, DB/Kettlebell routine at Home. Save some money that way too.

Yeah, I really hate to be that guy that blames the schedule, but it is true. Honestly, the only way going to the gym would work is if I commit to getting up early and going. With my job, it is 8-5 Monday-Friday with additional work on nights and weekends (I work in college athletics), so it can be very hard to plan going to the gym.

That's the great thing about running or biking; I can just go whenever I find a pocket of time. I am able to run on my lunch breaks (we have a hotel-like fitness center and locker rooms at the office building we're in) which really helps. The weights at the fitness center aren't heavy enough for my tastes (only go up to 50-lb. dumbbells).

I do find that when I lift heavy, it helps me in the other activities I do. Maybe I just look into getting another kettlebell or two (one much heavier than 30 lbs. and one a little heavier than 30 lbs.), get a higher-resistance band and call it a day.

I know me and the early-morning lifting would be awfully tough to accomplish, especially when I'm up working until midnight or so and then have to be in the office the next day.

[ehh]

Re: 2014 FITNESS CHALLENGE

Has anyone dealt with injuries while trying to lose weight? I been injured in different areas the whole year and it's frustrating.

I'd just stick with body weight stuff and low-risk plyometrics (since you hurt yourself with bench-jumps) unless your main goal is getting big/muscular. I'd definitely throw in some yoga a few times a week, that stuff does wonders for injury prevention and feeling better in general. You can do a short (20-30 min) workout and get the same benefits from yoga as those 1+ hour classes. I don't have the attention span to do yoga for THAT long lol. There are tons of free beginner yoga workouts on YouTube that are 20-30 minutes long.

Most of my body is a mess from being so tall and from my basketball career. Shoulder problems, wrist problems, back problems, knee problems. I had enough wear and tear over the years that my body simply doesn't hold up to heavy duty strength training anymore. Getting further into my 30's doesn't help either. Two years ago I dislocated a rib doing pull-ups. Didn't even know that was possible lol. Popped my shoulder out of the socket doing 185 on the bench (I could max 275 in college). Back problems any time I squatted or did deadlifts. The risk/reward was stupid, there was no reason for me to keep lifting.

I've adjusted pretty well to my new reality and it's a lot more enjoyable than heavy lifting. I do yoga, sprints at the local HS track, 2-3 mile runs (mostly for stress relief/being outside), back/core physical therapy stuff and a slightly modified 7 Minute workout x3 (so the 21 minute workout). All at home, mostly in the AM before work. No gym memberships or driving to/from the gym or worrying about when I'll fit it into my schedule.

You can easily throw in more lifting/body weight stuff if that's your thing or get a set of dumbbells at 25/35/45 lbs. I have a friend who follows a similar routine but does a ton of push-ups in different varieties and some light dumbbell work.

[ehh]

Re: 2014 FITNESS CHALLENGE

Yeah, I really hate to be that guy that blames the schedule, but it is true. Honestly, the only way going to the gym would work is if I commit to getting up early and going. With my job, it is 8-5 Monday-Friday with additional work on nights and weekends (I work in college athletics), so it can be very hard to plan going to the gym.

Not sure if you've tried it (or if it's gotten much pub in this thread) but try this in the morning before work, assuming you've got room in your home/apartment.

http://www.7-min.com/

Go through it three times, so it's a 21-ish minute workout. Block off a half an hour to get it done. You should be sweating your arse off at the end of it.

[DJ]

Re: 2014 FITNESS CHALLENGE

Well, I think I've found a good solution that will enable me to make use of my gym membership.

http://www.t-nation.com/free_online_article/most_recent/the_power_of_3_program

A solid 3-day-a-week program that consists of 3 movements; lower-body, push and pull. Rotate between heavy, moderate and light (reps, not effort) for all 3 movements.

Today I did:

Deadlifts 3x6
Inverted Rows 3x9
Deadlifts 3x6
Incline DB Bench Press 3x12-15

Workout took right around 30 min. to complete. With drive time, I was back at my office in just over an hour.

I can do this workout 2x a week on my lunch break and get the third workout in over the weekend.

[Feared]

Re: 2014 FITNESS CHALLENGE

Sounds about right. What kind of programming were you doing before?

A good solid workout in the Gym shouldn't run you more than 45 mins - to an Hour. If you're not dilly-dallying on your phone, taking excessive breaks, or ogling women in Yoga pants through the mirrors.

You don't need to do these crazy Schemes of 6 sets of 12 to failure; with 8 different movements; using all the machines in the gym... and then cardio afterwards. Just have to break it down to the most simplistic approach. For strength, all you need is a day for Pushing/Pressing movements, a day for Pulling back movements, and a Lower Body/Leg day. With a rest day at your choosing, whenever you feel your body needs it.

Prioritize your heavy Compound movements as they will expend the most energy, and finish up with Isolation, Machine work. If your goal is size, adjust to higher rep scheme; and you can do Core work, Cardio if you feel you need it whenever... you can usually fit in a 10-15 min Cardio session at the end of one of your workouts if you adhere to a 45-60 minute timeline.

It's all about being Efficient with your Time in the Gym; and half the battle is Programming/Sequencing.

[DJ]

Re: 2014 FITNESS CHALLENGE

Sounds about right. What kind of programming were you doing before?

A good solid workout in the Gym shouldn't run you more than 45 mins - to an Hour. If you're not dilly-dallying on your phone, taking excessive breaks, or ogling women in Yoga pants through the mirrors.

You don't need to do these crazy Schemes of 6 sets of 12 to failure; with 8 different movements; using all the machines in the gym... and then cardio afterwards. Just have to break it down to the most simplistic approach. For strength, all you need is a day for Pushing/Pressing movements, a day for Pulling back movements, and a Lower Body/Leg day. With a rest day at your choosing, whenever you feel your body needs it.

Prioritize your heavy Compound movements as they will expend the most energy, and finish up with Isolation, Machine work. If your goal is size, adjust to higher rep scheme; and you can do Core work, Cardio if you feel you need it whenever... you can usually fit in a 10-15 min Cardio session at the end of one of your workouts if you adhere to a 45-60 minute timeline.

It's all about being Efficient with your Time in the Gym; and half the battle is Programming/Sequencing.

Haha. Man, I used to work at a gym, so all those people you describe do exist. It's all business for me.

I was just struggling with motivation, really. My work schedule really had me down. My goals have certainly changed; I'm looking to maintain overall strength and be functional for running and biking. Back in the day I trained for size and size only.

30-45 minutes is plenty of time to get a great workout in. I'm glad I was able to find a program to fit my needs. I could've come up with something similar on my own, but sometimes it's nice to have someone else do it.

I figure on the 2 days I lift, if I go 15-20 minutes over on my lunch break, I'll stay that much longer (or more) at the office to make up for it.

So, the plan is:

Lift 3x/week
Run 1-2x/week
Bike 1-2x/week

6 days of exercise with one off day.

[SuperBowlNachos]

Re: 2014 FITNESS CHALLENGE

I know I am always pimping p90x3 in here, but I saw the post about injuries and figured I would throw this out there. Try out the "dynamix" workout from 3. It's 30 minutes of dynamic stretching. Really warms up your glutes, hamstrings and quads. If someone does check it out, note that you should do steps 1-11 on one side, then flip over to the other and repeat it.