****Official Weight Loss and Exercise Thread****

[luv]

I know that TinyE has the CP Weight Loss Challenge thread, but this is a new beginning for me. No losing weight for prizes, as that motivation ended on July 1st. This time I'm doing it for me. My goal is 75 lbs. Slow and steady wins the race. This time, the prize will be a whole new me.

Anyone else still battling the bulge? Here, hopefully, you can find more encouragement and tips on diet and exercise. Feel free to talk about discouragements, setbacks, frustrations, etc as well. We're here to help...at least I am.

[Silock]

Good plan. Shorter intervals really are the best. It really, really sucks at first, but it's the quickest way to get to where you want to go. It's like ripping off a Bandaid instead of pulling it slowly.

[Silock]

Something that might help acclimate you to the shorter intervals is to work your way up the speed ladder.

Start at 5 mph, then back to 3.5, then up to 5.5, then back to 3.5, and keep increasing it by .5 every time you go back up to a sprint. It'll take a few minutes to get up to the highest setting, but once you do, it'll be super-intense. Might not work for your running style, but I personally find it harder to slack off near the end if I start off at a lower intensity and then move it up.

[NewChief]

Originally Posted by Silock

Something that might help acclimate you to the shorter intervals is to work your way up the speed ladder.

Start at 5 mph, then back to 3.5, then up to 5.5, then back to 3.5, and keep increasing it by .5 every time you go back up to a sprint. It'll take a few minutes to get up to the highest setting, but once you do, it'll be super-intense. Might not work for your running style, but I personally find it harder to slack off near the end if I start off at a lower intensity and then move it up.

I did this workout called sprint 8s that was based on this theory. It supposedly increases your body's natural output of HGH. It also helps you shed pounds. I'll include it below, and I'll put my "usual" (I've done both higher and lower settings) treadmill settings and ending time readings for each interval as an example. I modified it a bit for the treadmill and my own uses:

3 minute warmup on treadmill (3:00): 7.5 mph
30 second sprint session (3:30): 9.5 mph
1.5 minute recovery (5:00): 7.5 mph
30 second sprint session (5:30): 9.5 mph
1.5 minute recovery (7:00): 7.5 mph
30 second sprint session (7:30): 9.5 mph
1.5 minute recovery (9:00): 7.5 mph
30 second sprint buildup (9:30): 10 mph
1.5 minute recovery (11:00): 7.5 mph
30 second sprint buildup (11:30): 10.5 mph
1.5 minute recovery (13:00): 7.5 mph
30 second sprint buildup (13:30): 11 mph
1.5 minute recovery (15:00): 7.5 mph
30 second sprint buildup (15:30): 11.5 mph
1.5 minute recovery (17:00): 7.5 mph
30 second sprint buildup (17:30): 12 mph
1.5 minute recovery (19:00): 7.5 mph
Cooldown jog of a few minutes: 6.0 mph

Now this workout is actually intended to be done outside where you can fully sprint, and you're supposed to walk back to where you started as your recovery. I have a hard time fully sprinting on a treadmill, and I can't stand walking on a treadmill, so I adjusted it to eliminate the walk. You will be the loud idiot stomping like a maniac on the treadmill with this workout, but it's a kickass 20 minute cardio.

[Frosty]

I finally broke into the 160's this morning. I was 169.6 lbs, which makes for exactly 30 pounds lost. My 33 inch waist Levi's 501's are loose and I am in Medium shirts, when I can find them with long enough arms.

About 8 more pounds would get me into the 10% body fat range, which is where I think I will end up.

[Hammock Parties]

Originally Posted by NewPhin

I did this workout called sprint 8s that was based on this theory. It supposedly increases your body's natural output of HGH. It also helps you shed pounds. I'll include it below, and I'll put my "usual" (I've done both higher and lower settings) treadmill settings and ending time readings for each interval as an example. I modified it a bit for the treadmill and my own uses:

3 minute warmup on treadmill (3:00): 7.5 mph
30 second sprint session (3:30): 9.5 mph
1.5 minute recovery (5:00): 7.5 mph
30 second sprint session (5:30): 9.5 mph
1.5 minute recovery (7:00): 7.5 mph
30 second sprint session (7:30): 9.5 mph
1.5 minute recovery (9:00): 7.5 mph
30 second sprint buildup (9:30): 10 mph
1.5 minute recovery (11:00): 7.5 mph
30 second sprint buildup (11:30): 10.5 mph
1.5 minute recovery (13:00): 7.5 mph
30 second sprint buildup (13:30): 11 mph
1.5 minute recovery (15:00): 7.5 mph
30 second sprint buildup (15:30): 11.5 mph
1.5 minute recovery (17:00): 7.5 mph
30 second sprint buildup (17:30): 12 mph
1.5 minute recovery (19:00): 7.5 mph
Cooldown jog of a few minutes: 6.0 mph

Now this workout is actually intended to be done outside where you can fully sprint, and you're supposed to walk back to where you started as your recovery. I have a hard time fully sprinting on a treadmill, and I can't stand walking on a treadmill, so I adjusted it to eliminate the walk. You will be the loud idiot stomping like a maniac on the treadmill with this workout, but it's a kickass 20 minute cardio.

This is the post I read. I'll give this a whirl today.

[Silock]

Originally Posted by NewPhin

I did this workout called sprint 8s that was based on this theory. It supposedly increases your body's natural output of HGH. It also helps you shed pounds. I'll include it below, and I'll put my "usual" (I've done both higher and lower settings) treadmill settings and ending time readings for each interval as an example. I modified it a bit for the treadmill and my own uses:

3 minute warmup on treadmill (3:00): 7.5 mph
30 second sprint session (3:30): 9.5 mph
1.5 minute recovery (5:00): 7.5 mph
30 second sprint session (5:30): 9.5 mph
1.5 minute recovery (7:00): 7.5 mph
30 second sprint session (7:30): 9.5 mph
1.5 minute recovery (9:00): 7.5 mph
30 second sprint buildup (9:30): 10 mph
1.5 minute recovery (11:00): 7.5 mph
30 second sprint buildup (11:30): 10.5 mph
1.5 minute recovery (13:00): 7.5 mph
30 second sprint buildup (13:30): 11 mph
1.5 minute recovery (15:00): 7.5 mph
30 second sprint buildup (15:30): 11.5 mph
1.5 minute recovery (17:00): 7.5 mph
30 second sprint buildup (17:30): 12 mph
1.5 minute recovery (19:00): 7.5 mph
Cooldown jog of a few minutes: 6.0 mph

Now this workout is actually intended to be done outside where you can fully sprint, and you're supposed to walk back to where you started as your recovery. I have a hard time fully sprinting on a treadmill, and I can't stand walking on a treadmill, so I adjusted it to eliminate the walk. You will be the loud idiot stomping like a maniac on the treadmill with this workout, but it's a kickass 20 minute cardio.

Not bad... the only thing I can't get over is how long those rest intervals are. I know it's good for the person that doesn't do it all the time, but I would be wasting time taking that much recovery.

[NewChief]

Originally Posted by Silock

Not bad... the only thing I can't get over is how long those rest intervals are. I know it's good for the person that doesn't do it all the time, but I would be wasting time taking that much recovery.

Yeah, I don't know. 7.5 isn't really "resting." That's still marathon pace for me.... so "rest" is a little bit of a misnomer in the way I do it. But yeah, the way it's intended... there's no way I could spend that much time just walking or jogging slowly. That's pretty much why I adjusted it. I wanted to bump up my lactic threshold for endurance while also making it so that my "normal" pace was comfortable enough that I could recover during it.

[Silock]

Yeah, I know. I don't want to seem elitist or anything, but I warm-up at 7.5. That's just where I'm at, so it seems out of whack to me.

As long as it works for you, that's what matters.

[luv]

I'm lucky to go 4.5 for longer than 5 minutes at a time...lol. I'll get there. Dad got a treadmill

[NewChief]

Originally Posted by Silock

Yeah, I know. I don't want to seem elitist or anything, but I warm-up at 7.5. That's just where I'm at, so it seems out of whack to me.

As long as it works for you, that's what matters.

Hey. I'm 36 with two kids, a full time job, and a demanding wife. I've got no problems admitting that I'm not as fast as I used to be. I barely have time to train more than 3 hours a week. At one time, I would get in around 50 miles of running, 50 miles of bike (commute) in a week, along with gym and at least 5 hours of climbing (worked at a school with a climbing gym and sponsored the climbing club).

[Brock]

Blah, running. Pick up a bell. Done in 20 minutes.

<=====

[NewChief]

Originally Posted by Brock

Blah, running. Pick up a bell. Done in 20 minutes.

<=====

That's where I'm at right now. I only have about 3 hours of gym time I can spend a week. I used to spend those hours running. Now I spend them lifting, and I'm as lean and way stronger than I was when I was just running. I don't think I'm in as good of "shape" (if I were to go out running, hiking, etc...), but I'm definitely stronger and just as lean.

I'd love to be able to fit runs in again, as I enjoy distance running from a mental standpoint. I just had to choose between running and lifting... in a cost benefit analysis... lifting won out.

[Silock]

Originally Posted by NewPhin

Hey. I'm 36 with two kids, a full time job, and a demanding wife. I've got no problems admitting that I'm not as fast as I used to be. I barely have time to train more than 3 hours a week. At one time, I would get in around 50 miles of running, 50 miles of bike (commute) in a week, along with gym and at least 5 hours of climbing (worked at a school with a climbing gym and sponsored the climbing club).

Yeah, I'm lucky in that my wife and I don't have kids, and don't plan on it. We go to the gym together. It's a lot easier to fulfill the "spending time together" quota when part of that time is spent together at the gym.

[Hammock Parties]

Wow, I totally just kicked my own ass.

The nice thing about going to the gym at 12:30 AM is you can blast tunes from Rambo, Star Wars, The Mask of Zorro, Star Trek III and Temple of Doom and not feel too embarrassed about it.

[Smed1065]

[quote=GoChiefs;6338552]Wow, I totally just kicked my own ass.
/quote]

And you mouth off to real people?