PJ & Marcus commit to getting in shape for 2009/2010

I've been working on it since February and am down 10 lbs.  Unfortunately, that is a drop in the bucket.  One mistake was joining that "Piloga" class last Friday with Mrs Cirque.  While it looks like a great place to meet flexible and fit women, it was not a place I belong.  You wouldn't believe the burn you can build up with no weights.  I also need to figure out why I only have 30 degrees of flexion in my left knee.  It took me out of the end of the ski season because I can't stand against compression.

Good luck to all on meeting your goals.

Already lost 1#.  Gave a pint of blood.  Back on the program tomarrow though.

Check out this thread in Fitness and Recovery.  It looks like Cross Fit is a good program for this kind of adventure.

http://www.epicski.com/forum/thread/74085/crossfitters-post 

I need to get in on this. 

At Cubefest I did a demo for the gals.  At lunch I showed them it's really easy to pop the velcro at the top of a pair of warm-up pants by simply ceasing to hold one's stomach in.  They got a laugh out of it,  SugarCube......not so much.

I'm up about 25 lbs from last year, all in the gut, because I stopped the physical work for the winter and put a big season in.  It's back to reality time next week.

Quote:

Originally Posted by weems 

I also would advise AGAINST running for anyone that feels he or she is overweight.  The extra weight just trashes the joints. 

 

However, walking/hiking is really a good substitute.  And, for sure, bicycling is amazing. 

I agree on the running..  My knees and shins killed me after the past few times I have tried to run a few miles. I won't try running again until I get under 180..(my goal). At this point, the only time I run is if I am being chased. 

Now..time to get off the computer and spend time on the Wii. 

For the most fat loss in the least amount of time, Interval cardio training is the best.

I do something based on Body For Life, which uses a 20 minute cardio program (also includes a weight training system as well.)  As the intervals are in 4 minute cycles I do 20, 24, 28, sometimes 32 minutes.  Below is a link to a description of it.  There are plenty of other approaches to interval training, the concept is you can go all out for just so long, so you combine all out with easy.  I do mine on a stationary bike.  Some people just do 1 minute easy, 1 minute full out, 1 minute easy, rinse and repeat.

http://bodyforlife.com/exercise/cardiotraining.asp 

I probably do everything wrong. But what I do appears to be effective. My partner every morning is a golden retriever that never wants to miss going jogging on the trail . It doesn't matter if its raining , snowing , sleeting ,hot, cold, she is sitting on ready at 6:30 AM.  So that has me out every day I'm home. We go 4 mi. on average 26-27 times a month. I lift every day plus push ups and dips . Newest exercise I've put in with the weights are clean and jerks with about 75 lbs. It's amazing after doing a set of 10-12 reps , how this exercise will wipe you out. 4 sets of these and I've felt like I've done something. My weight training takes maybe 20 minutes max. Little rest in between sets. Hank Haney says Tiger lifts 1.5 hours per day. That's just unbelievable if true.

I'm 54 years old 6 ft. 172 lbs. I had an insurance physical this week Blood Pressure 112/72  pulse 65 . I drink too much (wine). Don't eat a lot ,but constantly snack. Love candy. Don't eat enough fruit and vegetables. My goal is to get disciplined about stretching and improve flexibility. When I bend over to touch my toes I can get about half eay down my shins!

I hope I can keep this up for another 6 years and I'll be 60 and the dog about 10. . The last couple of years I've had some foot injuries from jogging. I never run on pavement anymore. Fortunately I have easy access to a crushed stone jogging trail.

I think for losing and maintaining weight loss, some weight training is important to increase muscle which will help you burn more fat.  Thank God for the dog, or I'd find a reason not to get at it every morning.

To make this ski relevant, one of my motivations being a flat lander was to be in good enough shape to enjoy skiing in Colorado and not have the altitude wipe me out. Trust me still stop a couple of times on the way down.

Quote:

Originally Posted by weems 

I'm stunned, and delighted.  And really really impressed.

 

Three thoughts that might help.

1.  Don't go too big right away.  It's critical not to lose motivation through injury from over-motivation.  Take your time, and be steady--with rest periods in between workouts.

2.  Do thorough workouts over time.  Do many different things to round it out:  weights, stretches, bike, walk, hike, fun stuff.  A trainer putting together a program is not a bad idea.

3.  There will be a fade point when the original excitement wears off a bit.  During that time you will want to quit.  Here is where you need to be incredibly disciplined.  Once through this stage, the fitness routines become important parts of your day that you look forward too.

 

I'm really proud of y'all.  You saw the skier you could be with just a little better fitness level.  Now you can become it!

 

 

Quote:

Originally Posted by weems 

I also would advise AGAINST running for anyone that feels he or she is overweight.  The extra weight just trashes the joints. 

 

However, walking/hiking is really a good substitute.  And, for sure, bicycling is amazing. 

I should note that I've been at this adventure for almost a year (it will be a year next week!) so this is not new to me.  My week consists of swimming, cycling, run/walking, strength, and core work.  Once ski season is over I plan to add pilates.  The variation really helps me stay excited.  I AM working with a triathlon coach and have visited my doctor for approval (and in fact have another appointment this morning). I am very careful to listen to my body and if I feel like I'm taking too much of a joint pounding I'll switch out a run for a ride or a swim. I highly advise seeing a good running store for a shoe fitting if you're going to do any running.  For the same reasons we get boot fittings the right running shoes are key.  

Oh, and yes, you will hit a wall.  I did over the last couple of months and finally broke it this week. I learned that for myself I need the hit of endorphins from an event (this weekend's spin-a-thon did it for me) to get me re-energized. 

 As far as hitting a wall is concerned, I've learned over the years that you need to take a week off every 8-12 weeks.

The hard parts are not gaining too much weight during that week and/or getting started again, but when I've decided to keep going after 12 weeks without a break I almost without fail only make it a couple of weeks then stop for a long time.

So for me it's 12 week cycles with a week off between them.

http://www.google.com/search?btnG=1&q=microcycles+macrocycles

Goal: 175, i.e. 50 off.

I have a thought, in the interest of keeping track and lending support for each other.  

Would you all mind if we make this a link in a header of the Fitness, injury and recovery forum, to make it easier to locate this thread for support and tune ups?

I was thinking this one and the Cross fitters thread would be a good place to start.

Thoughts?

Quote:

Originally Posted by Trekchick 

I have a thought, in the interest of keeping track and lending support for each other.  

 

Would you all mind if we make this a link in a header of the Fitness, injury and recovery forum, to make it easier to locate this thread for support and tune ups?

 

I was thinking this one and the Cross fitters thread would be a good place to start.

 

Thoughts?

 

That's fine, I just need to -completely- rework the ski arsenal if I actually succeed.

226  119/74 58

Check out the header at the top of the Fitness, Injury, and Recovery forum.

I can change the titles if you so desire.  

Comprex,

There is no "if i succeed."  You need to set goals that you know you can achieve and focus on them.  Visualize them.  Visualize how you'll feel, what people will say - how you'll have to buy new clothes and new skis, because you'll be too light to bend the ones you have!  Visualize all the energy you'll have, how easy climbing stairs will be.

Repeat your goals to yourself every morning, every night.  "Trying" to do something leaves the room in your mind for not accomplishing it.  Don't say "I'm trying to lose 3" off my waist."  Every day I say to myself "within 12 weeks I will weigh under 177 lbs. with an under 33" waist.  I will be fit and strong."  I've used this method twice before and in both cases hit all my goals almost exactly in 12 weeks.  You create your reality - but you MUST set realistic goals.

Think about why you're doing what you're doing and repeat that to yourself.  Really spend some time thinking about why you're doing it.  Write it down.  Repeat it to yourself over and over.

50 pounds is a lot, how long are you planning on that taking?  I've lost 1 1/2 lbs a week consistently over 12 week cycles, and that's 1 1/2 lbs of fat.  No point in losing muscle.  So in the next 24 weeks I plan on losing over 30 lbs of fat.

Remember, there is no try, there is only do. 

One thing that has helped me succeed at my goals is to change the view of nutrition and exercise to the very core.  My body is my engine that can take me further, faster, better.  My nutrition is my fuel and my exercise are the regular maintenence/tune ups.  Like a car, a well cared for body can go on and on and on.  On the other hand if you ignore the maintenence and tune ups and put bad fuel in you'll kill it pretty quickly. 

I saw my doc this morning after a 40 minute run and a large cup of coffee. My resting heart rate at that moment was 58.  BP 104/70.  Lungs and heart all sound good and he said I've inspired him to be more active.  Full backing on all the training I'm doing with full disclosure of the intensity and volume. 

Tonight I'm doing strength.  Cutting the ab class as I can barely breathe my abs hurt so bad from Tuesday's ab class. I'll do some more work on them this weekend.  And back to the class next Tuesday.  

Does anybody have information on what the target HR ranges are for weight loss and for cardio.  I know that the formula goes by age and I think weight. 

Just an idea.  At the hospital where I work there was a fun competition where people logged their workout hours and it was then computed to miles, and it was just fun to see how many "miles of workout" one could do over a twelve week period.  There was no winner or loser because everyone achieved fitness results.

Quote:

Originally Posted by SkiMangoJazz 

 

50 pounds is a lot, how long are you planning on that taking?  I've lost 1 1/2 lbs a week consistently over 12 week cycles, and that's 1 1/2 lbs of fat.  No point in losing muscle.  So in the next 24 weeks I plan on losing over 30 lbs of fat.

 

Remember, there is no try, there is only do. 

2 mesocycles, or 30 weeks.

The doubt isn't in the willpower, it's in the injury rate. 

Quote:

Originally Posted by Pandita 

Does anybody have information on what the target HR ranges are for weight loss and for cardio.  I know that the formula goes by age and I think weight.

Basically, all of the info I has says the formulas based on age aren't worth much.  I train based on heart rates in conjunction with other monitors but I do lactate threshold field tests to find my zones. These tests suck to say the least and more than once have brought me to near puke mode.  But, it gives me a good idea of what my personal zones are so I can train based upon them.  I do a lot of zone 2 and zone 3 work.  BUT - while I hope that some of my results include weight loss my training is focused on success in the events I'm training for and NOT specifically for fat burning.  Additionally, my zones have and will continue to change as I become more fit.  Standard measures consider resting heart rates to be normal between 60-80 bpm.  This morning I was measured at 58 but because I'd been up, talking, running and drinking coffee so I'm positive it would be less if I checked it first thing in the morning.  I know of athletes who's resting heart rates are in the low 40s.  And those are not professional athletes. 

You might be interested in this thread http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

Anyhow, heart rate training can be a wonderful tool but shouldn't be the only measure of ones intensity and success. 

I would say, I don't have any weight to lose, but I have a hope of getting more fit and ready for the ski season when it starts next year as opposed to getting in shape at the last minute.

There are some things that Robin Barnes did with her Dry land skiing session at Aspen Snowmass as well as Big sky that I will implement into my routine.

One thing is the agility ladder, which I'm convinced will help me with quick feet, and skiing bumps.

This will be good to do both with the ladder and with a bosu ball.

I hope to have a video clip of this available soon.

This video has some idea using a bosu ball

http://www.youtube.com/user/skistrong

Another thing is the routine of the charlie chaplin move to get the feel of the femur rotation.  

While doing some research I found this site(book to buy) with a program to develop ski legs.

Has anyone used this program?  I'm curious if its worth the investment.

Avalanche SkiTraining

I will admit that there are some interesting theories on the press page about the things that are and are not good for ski legs and prevention of ski injuries.

 I've had Andrew Hodge's FitSkiing book for a couple of years and it has a lot of good stuff in it, I'm glad to see he's still active.  

As to the other link to the eBook - sorry but to me it just looks cheesy and overpriced.  $47 for an eBook download is a lot of money and the guy has no stated credentials.  Could be great stuff of course, but I'll pass on that one.

What do you mean by "press page" tricia?

Press page really isn't accurate.  Sorry.

The page that I linked is kind of a pushy sale on how the work outs that we do may be dangerous to our ski legs.  I see that as a press(pressure) sale. 

I'm still intrigued by it but not enough to pay 47.00, as you said, but I'd be interested to know if someone has had experience with it. 

As for Andrews video link - I'm very impressed with the results I had after implementing that into my work outs prior to ESA Stowe.

Quote:

Originally Posted by weems 

I also would advise AGAINST running for anyone that feels he or she is overweight.  The extra weight just trashes the joints. 

 

However, walking/hiking is really a good substitute.  And, for sure, bicycling is amazing. 

This is my philosophy .

I'm down 30 lbs from this time last year almost entirely from cycling. I've been using training tips from here: http://www.cptips.com/

My goal it to drop another 25 lbs in 2009. I also plan to ride 3500 miles in 2009.

Michael

Big props to everyone that publicly calls themselves out to get in better shape.  As we age and the pounds and inches pile up on us we face a very difficult battle to sweat and starve them off.  Then, we face a lifelong war to keep them off.  Lowering the guard for even a few weeks can bring them all right back.  It sucks to get old in that regard. 

Keep on keeping on with the diet and excercise folks.  I can relate to just how difficult it really is to commit and continue to follow through.  But, you really do feel a whole lot better as a result.

I recommend Andrew's book, it's very thorough, good nutrition section and a page for each exercise with photos, graphics and descriptions.  Good all around workout guide with a lot of ski specific things in it.  

Came out in 2003 and I wish there was a new edition, because as I recall I found some errors and things that needed updating, but can't fault him for not having the resources for a reprint, it's a very high quality book and must have cost a lot to print.

Maybe if you all buy copies it'll convince the publisher to make a new edition (for me  .)

I have a pretty big library of weight training, exercise and sports nutrition books - and this is definitely one of the best ones I own.

Quote:

Originally Posted by crgildart .....we face a very difficult battle to sweat and starve them off. 

No need to starve them off.  I eat 6 meals a day and am never hungry, but am eating less calories and lose weight.  Each meal has protein and high quality carbs and low fat.  For example.

M1) 6am  Oatmeal with whey powder

M2) 9am  Protein shake  (I love the Myoplex original Ready to Drinks - RTD)

M3) 12pm  lunch - something like chicken and brown rice, or left over salmon.  with some salad

M4) 3 ish   liquid protein and an apple, or something else.

M5) 6ish  dinner, like lunch

M6) 9ish  usually LF cottage cheese with something in it, fruit, veggies.

All of this adds up to maybe 2,000 calories, which is a lot less then when I'm not on the program and eat 3 meals plus all kinds of crap.  The concept is that this keeps your metabolism at a fairly consistent place.

I broil up a family pack of chicken breasts, cut them up and put them in tupperware in the fridge.  Gives me quick and easy protein to mix with things.  Also make a bunch of brown rice and do the same.  So to make lunch is as easy as chopping up some onions, green peppers, mixing 1/2 cup of already cooked rice, some chicken, a little olive oil, garlic salt, crushed red peppers and microwave.

The challenge is to combine exercise and diet to lose weight. I'm convinced that dieting alone does not lead to long term weight loss. However, exercise and the resulting changes in muscle mass and metabolism will lead to sustainable weight loss.

The first 25 lbs of weight loss was done without any special dietary consideration. the weight loss came from increased activity alone.

My next step is to maintain a food diary while increasing my overall fitness and strength. The next 25 pounds of weight loss will require increased activity combined with a managed Calorie deficit.

Michael

OK, I'm in.  I started training right after ESA Aspen, and am now on week 10.  My goal is to do the Bicycle Tour of Colorado in June -- approximately 515 miles in 6 days of riding.  To date, I've only lost about 12 pounds, but I'm sure I've put on muscle and am skinnier than I was in January (a fair bit).  I'm now in my build1 block -- this weekend's riding is 7-9.5 hours (about a hundred miles), and my first century will be in May.

I'm pretty motivated, and have only missed a few workouts since January, always because of travel, although I did substitute skiing on some days for my scheduled bike ride (like ESA last week).

Now, I just need to drop more weight so the 10%+ grades don't kill me.

Mike

Here is something you might want to look at.

Alex & Tommi [snowbrains@trainforskivacation.com]

Physically how do skiers compare to participants in other sports?

Long long ago (1974) was involved in a very minor way in a research study @ DU.  They ran a bunch of skier through a set battery of tests that were given to athletes in other sports too.  Never heard anything more about it.  (We kicked butt in some of the tests by the way, on an individual basis, not as a group.)

Does anybody know of any other comparatives of this nature.  Inquiring minds want to know.

5 lbs gone since Monday, and the abs are reappearing.