Health and Fitness Cult!

I also meant to ask how this works. You say you want it to come once a month or something?

If you use supplements, you owe it to yourself to read up on the notification protocols that they're trying to pass that will be required by the Dietary Supplement Health and Education Act (DSHEA) for supplement approval. (I hope I worded all that right.)It's turning a notification system into an approval system.

To you this means, you won't be able to get some of the supplements you might be taking (think creatine) and others will be much more expensive than they already are (think protein). Others might just be deemed too expensive to manufacture, so they'll stop being made.

There's a really good article about it in the February issue of Muscle and Fitness.

You can also go here and sign the e-petition that sends a letter from you to your congressmen and the president.

http://www.muscleandfitness.com/features/other/save-our-supps

I did sumo squats with heavier weights than usual today and also wall sits and now I'm going to die.

I seriously have a spot on my right quad that's so painful it hurts like a bruise when I press it with my hand. What the hell is that about? I really hope I haven't pulled it.

MY PT told me to soak in the tub with the water as hot as I can take it tonight, and to rub the muscle. My next session is Monday and I reeeeally hope it's okay by then.

If it's better tomorrow, I'm wondering if some regular cardio will be okay. That's all I do on Saturdays and Sundays anyway, so I'm thinking it might work itself out with the treadmill (but no jogging).

Pete, what do you think? Diagnose me, pls.

I've had bronchitis so I haven't been running in like 3 or 4 days. feels bad man.

And now to go rub my muscle....

Sorry, couldn't help it!

Hehehe....I almost typed "rub it out" but I thought about it before it was too late!

Without knowing HOW sore it is, I'll do my best.

I'm always sore. The muscles I worked a day or two before at least. And my legs stay sore for a few days - especially if I did a really good workout on them.

Drink a lot of water. And I believe that light work, like light cardio, helps with soreness. Some people don't believe this. Some people do. I think it helps pump some blood in there and get that shit healed!

Or if you go to the gym, put some light weight on the leg extension machine. Maybe like 5-10 lbs and pump out 20-25 reps. Just get the blood flowing.

That's what I do at least.

Thanks, man! That's what I'll do!

It's not so bad that I can't get around, so I don't think it's damaged (earlier I had a hard time putting any weight on it and I had shooting pains...like spasms, but that's better now).

Thanks again for the advice

Epsom Salt baths help too. I make sure to go in the spa at the gym...yeah it's kinda gross that everyone in their momma goes in them but the hot salt water and jets help my aching muscles. If it's really bad I pop an ibuprofen cuz i'm a pill popper baby, it does help with the inflammation though. But like Pete said as long as you stay properly hydrated it should help with the soreness. Rubbing it out definitely helps too. Stretching before certain work outs or after or both keeps those muscles from tensing and tightening up which I find if you don't stretch out afterward it's hard to move and hurts more.

I missed a whole week of working out because I was at my grandparents getting fat or as my grandma likes to tell me that I'm hardly eating and that "Estas flaca!" I weighed myself and I didn't gain a pound but it feels like I gained a few inches. I can't wait to get into a new routine this week now that I start school. I can almost guarantee that I'm going to be hurting this week.

Thanks, Jaz. I've got to get more disciplined about stretching afterwards.

I'm glad you're getting back into a routine (and jealous that you can eat grandma meals without gaining anything)!

Yeah stretching is always something I've never been good at doing on my own and apparently my sports doctor told me it was also one of the reasons for my injuries(and that's when I was stretching).

I'm sure it won't be much longer for me to have such an amazing metabolism anymore.

Also I was talking with my mom and she brought up one of her patient's who is all about health. This guy is a billionaire and ships in all his organic produce has his own water distillery...crazy stuff. Anyway he has never got sick in his life because he swears by eating locally grown food or all natural stuff. Stays away from pharmaceuticals, they only keep you sick. Too the main point I was going to get to. He has a line of vitamins that are all natural which I'm hoping to start taking. Says they're pricey but worth it because they are pure natural vitamins. Country Life is the name of his line.

(There's more to how this came about but moral of the story is, you get what you pay for and why are we all putting so much damn poisons in our bodies?)

A lot of people will argue with me here, but I don't believe that stretching should in the same workout as anaerobic work. I feel that when you do weights, you're tearing the muscles up. They then establish a pump and fill with blood immediately to start the healing (and strengthening) process. To stretch them at this point, and tear them more, will only hinder the healing process.

Stretching before your workout can also weaken the muscles giving you a less intense workout for the exact same reasons.

Also - if you're going through a full range of motion with your weights and machine work, you're going to be getting your muscles stretched already.

Again these are my opinions.

This kind of proves my point.

Do I believe in stretching at all? Yes! Before cardio after a light warm-up of dynamic stretching. Then static stretching.

I think we should only stretch enough for it to help us with what we want to do. People that can put their heads behind their knees when bending over have more of a chance of getting injured because they've taken away their muscles "fight back" response to heavy loads.

Yeah, I actually agree with you. I never stretch before muscle/strength work outs. I do stretch when I feel my muscles start to tighten/tense up in awkward positions. I don't stretch at all like I used to during all the sports I would do. But I do make it a point to stretch out here and there. I think stretching is different for everyone though. Personally I'm not very flexible but knowing my flexibility limit I try to maintain it.(sounds weird) Basically I think it's important to be able to touch your toes, bending over without much back pain, I make sure my head can swivel easily, they seem like normal bodily functions that we should all be able to do. (not including serious injuries)

I think stretching is important too. I just think it has a time and place. I don't think it should be anywhere near a strength training session.

I do try to do a good stretching session at least once a week though.

Isn't that what I just said?

Same here. I don't think I ever stretch more than once a week.

The most athletic girl I know (a European exchange student who is also a model because stereotypes are sometimes true) can't touch her toes. Well she can but it's a hilariously long experience.

Yeah I had an athletic friend who couldn't touch her toes either. She is also one of the tallest girls I know. 6'2? somewhere around there. Her dad was over 7 ft. It was embarrassing when I went over to her house and he answered the door because it took me a while to look up from altitude(or lack there of).

Okay, so no stretching before/after my sessions with my PT, then. Maybe this is why he doesn't have me stretch. He instructs me to do it when I wake in the mornings, so I think I'll stick with that and also do it around cardio time.

I'm all better now, btw. I was fine when I woke up yesterday, actually, and I didn't have any problems on the treadmill. I had typical soreness from the weight lifting, but not that excruciating pain in my quad. Gonna do three way cardio today (elliptical, treadmill & cycle).

Cam, I just saw what you're doing on facebook (keeping track of calories and exercising).

Care to keep us updated here of your progress?

The last couple weeks, I've been doing pretty high volume. I don't know how long I can keep it up before I start over-training, but I'll probably do another week or two.

My split looks like this:
Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Arms
Friday - off
Saturday - Legs
Sunday - off

It moves around a little. Like if I can't get to a workout during the week, I just shift everything and include working out on Friday.

I do about 4-5 compound exercises per body part and 3-4 Isolation moves. Rep ranges go - 12, 10, 8, 6 for most exercises and some are - 15, 12, 10, 8. I do a drop set on the last set of an exercise for most exercises.

Been working out abs about 3 times a week or so.

I've been maintaining pretty good intensity with all this surprisingly. Probably thanks to Jack3d pre-workout.

Typical Chest workout looks like this:

Incline Bench Press
- 4 sets of 12, 10, 8, 6-drop>15 reps
Flat Bench Press
- 4 sets of 12, 10, 8, 6-drop>15 reps
Decline Bench Press
- 4 sets of 12, 10, 8, 6-drop>15 reps
Incline Flyes
- 4 sets of 12, 10, 8, 6-drop>15 reps (on both the fly movements I go until I can't anymore on the last set, then try to do presses with the same weight until I can't, then do my drop set)
Decline Flyes
- 4 sets of 12, 10, 8, 6-drop>15 reps
Seated Band Punch/Press
- 3 sets of 5/5/5/10/10/10 (1 set is 5 punches per arm decline, straight, incline and then 10 presses incline, straight, decline)
DB Pullovers
- 3 sets of 15, 12, 10
Push-up Combo Finisher
- 1 superset all to failure
-+ Close-Grip Push-ups
-+ Medium-Grip Push-ups
-+ Wide-Grip Push-ups

I've been really sick with bronchitis so I haven't been able to work out in about a week, but I'm jumping back in today.

I do a range of cardio: I run, bike, and I even have started getting into that zumba shit my friend wants me to do with her.
if I have time, I like to do a bit of yoga in the morning.

and I guess I just watch my diet and stuff.
I'm having good progress.

I went to the gym at 6am ...WTF!? I was so sleepy but at least machines were free so I got to do a well rounded workout today. I'm going back tomorrow morning

I'm worried that my new rigorous class schedule is gonna make it harder for me to workout out but I'm definitely gonna do what I can to make the time to go even if it's just for half an hour.

The kids put that Dance dance (or whatever it is called) game on the wii this evening and it was all pretty hilarious to watch, we all took turns doing it together for a good hour. Ok, I watched more than danced, but I laughed a lot so that counts as a healthy thing.

I was reminded how badly I need to quit smoking again too. It is terrible to still be full of energy but unable to breathe.

I'm thinking of joining a gym. Never have before, so i don't know anything about it all. The rainiest part of the year is January through June here (only six months, then it is just sort of rainy in between the sun for a couple of months, then just teasing about how wet it is going to get for the rest) Anyway, I just do not have the motivation to go out walking or jogging during these months. But there is a Curves a little way from my house and the idea of an all female gym is less intimidating to me. i might go down there and see what they have going on tomorrow or the next day.

Any advice about joining a gym anyone?

I've only belonged to one gym and I got the membership free with an apartment I was renting. I've always just used my home equipment.

I will say, though, that I used to have more intense workouts at the gym.

go check out the gyms in your area and see what they offer. check their cardio and weight lifting equipment, see if they offer classes, etc.
they'll generally give you a tour and give you information. don't sign a year contract unless you know you can get out of it if you need to.

Find a place where you're going to feel comfortable so you can concentrate on your work and not worry about what's going on around you. If there's a Curves close by, that might work for you if you'll feel less intimidated. A good workout will have you lost in thought, doing your thing, and you'll get past that feeling that people are watching (and critiquing) you. Good luck! I'm happy for you - it feels great to be active, and you'll be really jazzed when you start to see results.

Yeah, I've always enjoyed being active and strong and I need to get back to that.

Bad diet, low activity, smoking etc. all adds up to a lack of energy and motivation for anything.

One thing that Pete has posted in here a few times is to start small and work your way up. (You don't want to scare yourself out of going back to the gym).
Do workouts you enjoy.
Gradually push yourself each time you go and try to switch up exercises so you don't get bored/stagnant with the same routine.
Set daily workout out goals. If you don't have a workout buddy to compete with(competition is something I use for motivation)compete with yourself.
Make gym time, your time. Use it as a destressor(I like making up words today),a time for meditation, self reflection, or even to not think about anything at all. Even though you're breaking a sweat think of it as your relaxation time, time to get away from your daily grind.

Today I went to workout after class. I just sat on the bike for 10 min. on the random hill setting and I did some core exercises. My abs are gonna be killing me tomorrow so don't make me laugh, assholes.

Yeah, all that Alecia and Jaz said is really good advice.

And first few times you go, just go through the motions to get the feel of it. You'll be sore the next day just because you're not used to it. A lot of people go the first time and push themselves too hard. Next day they're so sore they can't move. Then they forever dread going again. Don't do that.

Today I did a bunch of Plyometrics stuff and I can tell I'm gonna be TIRED later.

Plyometrics is tough! But also a great workout.

I'm getting winded just trying to spell/say that.

I think my arms are finally bulking up. I have to work more on my triceps but overall my arms are a lot more toned than they were when I first hit the gym. They are almost to the point where I want them. I think I'm going to start incorporating more free weights now since I'm gonna be at the gym early enough that they'll be available to use.

Also random anatomy phrase of the day: deltoid tuberosity

I forgot to thank you all for your advice. Thank You! I'll be keeping it all in mind as I check out gyms and programs this next month.

I started the Muscle and Fitness Roch Hard Challenge. It's the only issues of Muscle and Fitness I try to buy every year, just because the workouts are usually awesome. This year's is really good. I did the first workout today and loved it.

http://www.muscleandfitness.com/rhc2012

Pepper - here's some programs for you:

http://www.bodybuilding.com/fun/find-a-plan-fat-loss-2039-female.html

Also explore that site a bit. I'm sure there's a ton of information you might find helpful. I think they even have a few articles about what to look for when choosing a gym.

I started working out home last Saturday and I can already see the results. I'm doing exercises for my waist and thighs, and my new pair of jeans is already a bit large. Not to mention I can finally see a hint of the defined abdomen I used to have.

Right on!

YAY!

Keep it up!

anterolateral side of the humerous. I had a test on that 4 weeks ago.

I fell on my butt today during the last seven seconds of a 2 minute wall sit. I'm not going to beat myself up because it was the last thing I had to do after 45 minutes of superset leg stuff. I didn't really fall as much as I slid down with my butt to my heels. I JUST COULDN'T HOLDER, CAPN.

Yup, yup. I have my Anatomy Lab and Lecture Exams next week The histology section was a lot easier than I thought it was gonna be but now I'm forgetting all the bone structures! Too much information. So far I've been kicking ass on the practice lab quizzes so we'll see how I do. Today I couldn't even say the names of the features like carotid canal and I forgot coronoid process on the mandible. Thank god for my Spanish skills though otherwise I probably would barely remember any of the bones. One of my favorites: Lacrimal bone and today on the quiz Ala of the sacrum.

2min?!!! Fuck that! I can barely do 1min. I used to have to do those for basketball and it would be hell cuz we'd have to sit on the wall as a team and if anyone put their arms down or got out of position we'd have to start all over again and if we couldn't reach the time we were supposed to after so many tries we'd have to run laps. What I'm trying to say is you kick ass if you attempted a 2 min wall sit after super sets.

Health and Fitness PA: I went to the gym today but I did not workout. Yes, I am a huge disappointment to all. In other news I'm pretty sure I'm at 110 lbs. even now. It's weird because I don't feel thinner but today I looked in the mirror and realized I have a different shape than I used to. I'm just glad I'm losing weight in all the right places.

I hate wall sits! Though they are a good exercise to finish off your legs.

In p90x, you have to do 1 leg wall sits. You alternate your leg every 10 seconds for a minute (if I remember right) and it's one of the last leg exercises on leg day. I would be in so much pain a would be whimpering while doing them.

I just googled wall-sits and this is exactly what I've been doing these past few days, along with other exercises. Minus the wall, I do them in the middle of my room. I'm not sure if it's better or worse, but I can definitely feel the results, so I'm gonna keep doing it like this.

Wall sits, you don't really move. You stay in the same position for the whole (as Alecia did) 2 minutes.

Wow. 2 minutes is a lot. I've done 30 seconds and my knees hurt like hell. I'll try to increase it though. Considering I haven't worked out in 2 years, when I played basketball at college, I think it's better to start small.

The trick is to get your butt low enough to work the right muscles and keep your knees intact. You should be feeling the pain in your quads and your butt and your knees should be okay.

Good job everyone! Way to go, Irina, after such a long time of not working out. You already look great, but I'm glad to see you're focused on being as healthy as you can be.

Jaz, good for you, too, but don't lose too much weight, okay? Don't worry about the scale if your goal is to tone. You'll end up weighing a little more as you build muscle anyway, and that's a good thing.

Pete, I think doing wall sits with one leg like that would kill me. And I was totally whimpering yesterday using TWO legs for that long, lol.

I don't like going to the gym. At all. It's not close and it's a bit of a hassle getting my scheduling right. But I don't need to lose weight or build huge muscles. I just need to tighten and firm the ones I have. So I really need to get into doing some of these exercises that are easy to do at home, like the wall sits, etc. It's just a matter of motivation and not being lazy at this point.

Last week on the Rock Hard Challenge the exercises were organized like this:

Exercise 1
- Set 1 - 10 reps
- Set 2 - 10 reps
- Set 3 - 12-15 reps
Exercise 2
- Set 1 - 10 reps
- Set 2 - 12-15 reps
- Set 3 - 12-15 reps
Exercise 3
- Set 1 12-15, 12-15 (it's always a 1 arm move so you do 15 reps with one arm, do 15 reps with the other arm, then start over with the first arm.)

You rest 2 minutes between sets (except that last exercise, your rest comes after doing all sets). 1 minutes of your rest period is intense cardio (so not really rest lol) and the 2nd minute is real rest.

This is done for just about every muscle group.

The split was:
6 days on 1 day off
Day 1 - Chest, Shoulders, Triceps
Day 2 - Legs, Calves, abs
Day 3 - Back, Biceps, Forearms
Day 4 - repeat

Week 2 is exactly the same, but the rep ranges change. That's the only difference. They are:

Exercise 1
- Set 1 - 8 reps
- Set 2 - 8 reps
- Set 3 - 16-20 reps
Exercise 2
- Set 1 - 8 reps
- Set 2 - 16-20 reps
- Set 3 - 16-20 reps
Exercise 3
- Set 1 16-20, 16-20

This one had me sweating my ass off!

Well guys I'm totally jealous of you for your motivation and workouts. I've blown it. I started the year out with walking a mile everyday for one week. I stopped One day because of rain and never went back. I'm ashamed. I've always wanted to be that workout person, but I'm not. I hate working out, but I really would like to lose some weight and get in shape. I'm going to have to find some motivation somehow.

In other news, Jacks basketball season is over. (16 yrs) he started his workout last week. Hee wanted the Jump Manual for his birthday last September. It is a 12 week workout plan that is suppose to increase your vertical jump by 5 to 7 inches. He is 6'3" and does not jump as high as you would think. He just doesn't get the heighth he needs. So after one week of his manual him and his friend that he is doing it with were at a open gym practice and decided to see if one week had done anything for them. They both can actually grab the rim!! So excited for him and this gave him some definite motivation to keep him going. Good stuff!!

Trust me, I am not trying to lose weight. I haven't lost that much weight but I can tell I've lost inches here and there. I'm definitely toning up a bit. It's just hard to really put on any weight with my random schedule. If I managed to make it to the gym more continuously I'd definitely put on more muscle mass. If I don't go to summer session I plan on doing a special outside workout plan to build my legs up again.

Today I surprised myself. It's been almost a week since I last worked out. I didn't go too hard. I started with ten minutes on the bike to warm up. What I surprised myself with were my pushups and adding more weight to a couple machines. I managed to do 30 regular pushups, 10 jiu jitsu pushups, and 10 diamond pushups(I could barely do one of these!). Before today I would barely manage to do 30 pushups max. I also did some leg presses and added more weight and did more reps. That felt really good to do without any knee pain. I can feel my body getting stronger.

You guys are gonna hate me once I learn all the muscles in the body cuz I'm gonna be naming them in here worse than with the bones.

Somebody, please take that textbook away from that girl.

She's making me feel stupid.

My mom was getting upset that I knew more bones than her and I've been using it to tease her. If I wasn't afraid of videotaping myself I would record what happens so you could laugh with us.