Contest time!!!

[tuffshot]

Ok Gentlemen,

It has been a long cold winter and I am sure some of you have put on a few unwanted winter pounds, I know I have. Some of you have showed an interest in another weight loss contest. Robert has said he would put up a worthy prize for the winner.

We can start either April 1st, or to give a little more time for people to find the contest the 15th of April will be good. The sooner the better as summer is coming on fast. I would like to run the contest for at least 4 months, what ever you guys think.

With this Fitness Forum alot of heath related issues can be discussed and information shared for aches and pains to vitamins or medication. No we are not Doctors but sharing information might help someone that is having heath problems.

On the old site running shoes and foot pain were discussed and those involed recieved some good info, I hope the pain went away for Coodster and Glynn.

If interested just post a note. :cheers:

[Esquire]

I'm in - the sooner the better.

I'm thinking a longer contest is more condusive to long term loss/lifestyle change. I'm targeting making exercise more of a habit and cutting out sodas and eating healthier.

[mysticguido]

well I don't run but I'm in. I had Heart Surgery and have a pacemaker/defibulator so somethings I can do. Like loss some of this gut that I have and biuld up my upper back

[tuffshot]

Go for it mystic!

Please check with your doctor, but I am sure some treadmill walking and light weight training may help, and I am sure your Dr. has told you to watch your diet.

[mysticguido]

YES he has... and I need to drop some weight like 50 to 60 #'s

[CarolinaBob]

I started the first of the year, I do 40 min walk on the treadmill 3.7 m.p.h. pace and 40 min on the lifecycle. Got my BP way down, weight will come off too.

[BLACK WOLF]

It wouldn't do me much good entering the contest, since I'm a fitness trainer and don't have much weight to loose ;) but I would love to help out and answer any questions you guys may have.

Ray

[tuffshot]

Ray,

Times have changed alot since I used to workout with weights, and after an increase of blood pressure and injuring my left shoulder back in December of 04... I figured it was time to get back into it.

I have worked up a workout session for my youngest son and I to be conformed to circut training VS. heavy lifting. Do you think this is the right move for either or both of us.

:thankyou:

[BLACK WOLF]

tuffshot,

ABSOLUTELY...lifting heavy weights can cause an increase in blood preasure which is caused by performing a valsalva maneuver. This medical term is where the glottis (the narrowest part of the larynx) is closed following full inspiration and the expiratory muscles are fully activated. This intrathoracic pressure causes the veins to compress and this in turn results in significantly reduced venous blood flow into the heart and into the brain. Dizziness, "spots" before the eyes and blackout can develop. This is one good reason why those with cardiac problems should refrain from all-out straining (as in isometric contraction), and insterad should engage in a more rhythmic type of weightlifting technique.

Staying within a rep range of 12 or more and keeping your intensity level below a 9 (on a scale of 1 to 10) will help control the possibilty of this happening, while still effectively working you out.

I use different forms of circuit training to help clients achieve various personal goals such as loosing weight, increaseing there cardiovascular fitness and also improving their muscle strength and endurance while lifting weights.

Circuit training with machines generally has the benefits of balancing the weight for you and a built in spotting system where the machines also keep you from getting stuck in a position when you completely fatigue the muscles to the point you can no longer move the weight.

Lifting free weights will also have advantages over machines where they do a better job imitating daily activities, which requires stabilizer muscles to contract more to balance the weight and move it, when you don't have a machine balancing the weight for you.

What are you and your son's goals? How old is your son?

I'm guessing your goals are overall weight loss, strength and endurance improvement, shoulder rehab and to increase your cardio vascular fitness to improve your blood preasure.

I'm also guessing your son is younger than 18.

I would suggest a combonation of circuit training and shoulder rehab exercises to achieve your goals and a good circuit training program for your son's overall fitness level where both of you avoid lifting heavy weights where you can't complete a set of 12 reps below a level 9 intensity. The circuit training program would consist of various exercises that worked your whole body and was executed in a fashion that kept your heart rate levels between 75% and 85% of your maximum heart rate.

Ray

[tuffshot]

My son is only 14 and has never lifted before so that is one of the reasons I decided on circuit training also. At almost 50 years of age myself and the shoulder injury was another determining factor. The machines will help teach the boy balance and control to build form before going to free weights.

My son plays basketball, baseball, golf and archery so I am trying to keep his muscles more long and lean rather than bulking them up.

The set up I have been using is at least 3 machines at one time and we alternate and then some dumbells to finish up on a specific area.
As we have not been at this very long the pace may not be up to what you described but we should be able to increase momentum in time.

I will tell you it is hard to find good trainers, most just have the body building mindset. Like I said I used to lift weghts years ago but times have changed. I am lucky to have a partner to work out with.

Thanks

[1bjd]

Broke the Dr office scale!
Ready to get back in some sort of shape! Lets geteron! :) John

[Glynn Sluder]

Me too,

I have rearranged some weight on the bones and need to get it back where it belongs.

Elk hunting at 46 is my specific goal, great to hear Ray will be helping answer questions.

When I went to the running store to fit for shoes, the guy who checked my feet said it was common for runners to get Plantars and that he personally ran with it, even his marathons.

I have a set of weights with a bench and lat tower. I usually run stadium stairs three times a week, but want to add distance running as well.

Laid off last year due to surgery on my bicep tendon and the Plantars, so really want to get started right away.

I'm at 232# this morning, would like to hit 215 by June and not be afraid to look a mountain in the eye.
Glynn

[Stick'em]

Its been a long winter here in Minnesota as well. The cold weather and always seems to make me crave carbs and sweets. When summer rolls around my craving goes way down and I get more into water meat and fruit.

BLACK WOLF,
Given that diet and excersise go hand in hand.......any suggestions for a meal plan? It seems the secret to getting in shape is a combination of both of these.

Also, I wanted to ask your thoughts on running vs. fast paced walking. I'm 39 and probably 10-18 pounds overweight and have heard conflicting reports on the burning of calories (running vs. fast paced walking). :sbrug:

[BLACK WOLF]

Stick'em,

Diet and excersise definitely go hand in hand.

Since most people here are wanting to loose weight, here are some suggestions for that.

Total Daily Caloric Intake (TDCI)...a general guidline for weight loss.

Men = goal body weight x 12
Women = goal body weight x 11

TDCI should include carbs, proteins and fats. It drives me nuts to hear about all these fad diets that try to elimanate one or the other. Your body needs all 3 to function properly.

A good healthy diet that I prefer should consist of about 30% Protein, 55% Carbs and 15% Fat. The percentages can vary a little, but should be within 5% of each example.

Choose whole grain foods, vegetables, un-processed foods and raw fruit for your carb sources.

Choose leaner cuts of meat for your protein sources.

Choose unsaturated fatty foods.

Eat smaller meals more frequently throughout the day (4 to 5 times/day)

Never skip breakfast.

Don't eat less than 2 hours before bed.

Eat a high complex carbohydrate meal for breakfast.

Eat a high protein and low carb meal for dinner.

Ray

[tuffshot]

After this mornings workout my son asked if he could start taking suppliments. I said no not at this time, I do not think he needs them right now.

Any information on this would be appreicated.

Thanks again

[BLACK WOLF]

tuffshot,

Supplements???

Unfortunately, the way our food comes to us today isn't like it used to be many, many years ago. Today our food is missing alot of the nutrients that used to be found in them due to farming and growing procedures.

Because of that...supplements can be a good thing...especially a good multi-vitamin and mineral supplement.

Supplementation isn't a good excuse for poor eating habits.

Supplementation is a good excuse for not getting the nutrients out of the foods like we used to.

I'm not a big believer of the benefits that most supplements like creatine and others claim. I think most of it is hype and supplements aren't regulated by the FDA and can make some outrageous claims. I do believe there are some benefits, but I believe they are not worth the money that you spend on them. The money would be better spent on healthier foods, a membership to a health club or a new bow ;)

I sometimes suggest taking a meal supplement shake for those that I consider "hard gainers" or in other words, a person who is wanting to gain muscle weight and has a hard time getting enough calories in due to their busy schedules.

So for now, I would think it wise to do as you did, but I would recommend a multi-vitamin and mineral supplement.

Ray

[tuffshot]

I feel the same way and most even though they say all natural are still of a sythetic base or refinement. Sometimes the kids have to hear it from someone else besides ole dad...

A multi-vitamin is what I suggested / after all his mom is a good cook :)

[BLACK WOLF]

God knows I know that! ;) My daughter can be the same way from time to time.

Nothing like having a good cook at home ;) My daughter got tired of my cooking a few years ago and decided to take over. She is turning out to be pretty creative and pretty good ;)

Ray

[tuffshot]

Well gentlemen, it looks like we are getting off to a good start. There are 6 of us so far including myself and I would hope more will join in.

What date would you guys like for the official weigh in?
April 1st or April 15th and will 5 or 6 months from that date. Your choice. :)

This contest will just serve as a beginning to your better health in the future :highfive:

With Black Wolf as our personal trainer how can we loose :highfive:

[Glynn Sluder]

Tuffshot, ready when everyone else is. I am going to take some measurments as well. I am not going to just lose fat from my "tire", but maybe add some muscle too.

In other words, I'm not just going to see how much I can lose, but try and put it in the right places.

Humping mountains for wapiti is motivation enough, but it's nice to have company in this kind of endeavor. Let's go!
Glynn

[Stick'em]

Thanks Black Wolf! Great info! :cheers: You should really charge for this stuff! :)

Ok....my vote is we do the weigh-in after April 15th. I have my traditional trout fishing trip with the boys and there will be none of that low-carb, non-processed food, whole grain stuff going on. :) This is a burger, beer, brats and chips trip in a cabin far away from the responsibilities of life, the obligations of a family and the guilt of high-carb eating. :highfive:

[1bjd]

Makes no matter to me. My weight loss is getting underway. Six months sounds good to me. But again matters not. Just need the push! You know the one away from the table! :thankyou: John

[Glynn Sluder]

Well, I went and ran the stadium steps last Monday. Planned to run them Wed. and Fri. too. Didn't make it though, my calves were bawling all week!

I did run a mile on the track Fri. nite, and without stopping! That suprised even me, so I feel real good. My left foot hurt a little at first,(plantars) but the run stretched it out actually and it felt OK today.

Took Black Wolf's calorie and diet numbers and implemented them this week also. I ate Atkins for a year and did fine, but I don't think it is a good way to eat for the rest of your life. What I did learn from Atkins was the difference between a good carb and a bad one. I don't eat many white vegatables or baked goods. I also don't eat at least half the amount I used to.

I have done a few weight workouts the last two weeks and plan to make Sun. Tues. and Thur. my lift nites. This time of year there is so much going on it is hard to keep a perfect schedule, but I will try to work in some fishing and of course archery with the danged spring yard and clean-up routine.

Busy is good! Glynn

[swampy]

Well guys I suppose I could stand to drop a few #,s.I,m pretty sure I,m at or just above the 200 mark but prefer to be around the 180 maybe even 170 LOL

At 5'9" "they" say 170 is heavy but Im pretty thin at that wieght.

"Eat smaller meals more frequently throughout the day (4 to 5 times/day)

Never skip breakfast.

Don't eat less than 2 hours before bed.

Eat a high complex carbohydrate meal for breakfast.

Eat a high protein and low carb meal for dinner."

So gettin to the car within 15 min of getting up and coffee for breakfast isn,t good LOL and a pint of Ben & Jerrys in bed watchin the tube before dozing off won,t help either HAHAHAHAHA 4-5 times a day that probably means food other than snacks .........Yea I already knew that I was just bein a smart a$$
I work 50 -60 hrs a wk here and the only way I,ve been able to work out in the past is to do so before going home and definately before dinner....it,s easy to say I,ll get up at 4 am and go work out but ya know when that alarm goes off the old body doesn,t want nothin to do with that LOL

I,m 42 and really should get in a bit better shape than Im in so I,ll give it a whirl.My daughters like to jog and since the older 2 are 18 & 20 the ol man might have trouble keepin up....maybe LOL I,m quite sure I could jog over a mile right off the question would be pace.20 yrs ago I coulda sprinted a mile not so much now LOL I,ll check the wieght and keep an eye here ,no need for a prize since gettin in better shape is a prize in itself

[tuffshot]

All very true and worth while suggestions but the trouble is the commitment to follow thru or we would not be where we are today. But with another day there is a new beginning... :highfive:

[swampy]

Well I was surprized this morning,I haven,t stepped on a scale in probably 2 months and checked in at 190.The needle was touchin the high side of 200 last I checked maybe paying attention a little will get me down another 10