<p>BB - Booth Babe :)</p>
<p>I’m aware that high-intensity training is the current recommended route to fitness, but a lot of this was new to me:</p>
<p>[Why</a> Women Should Not Run](<a href=“Strength Training, Bodybuilding & Online Supplement Store - T NATION”>Strength Training, Bodybuilding & Online Supplement Store - T NATION)</p>
<p>^ Don’t really appreciate his tone, and people run for all kinds of reasons, not just weight loss…but…
gotta say, in my particular case in regards to weight loss and cardio/running, his observations are right on the money.</p>
<p>“20 plus hours per week” is what I’m reading in the article that’s not in the title.</p>
<p>amesie:</p>
<p>While I agree somewhat with that article, I’m not inclined to think that the author, DHKeifer, is much of a fitness expert.</p>
<p>He peddles a bro-science nutrition plan (Carb back-loading) and protein supplements to the bodybuilding crowd. Personally, I pretty much make it a point to ignore anything about fitness that bodybuilders espouse! They don’t have the same fitness goals I do…</p>
<p>I do think that relying exclusively on cardio is a difficult way to lose body fat and maintain it over the long haul. For it to work, over time, requires high mileage which is tough from a time standpoint and probably not the ideal recipe for injury-free fitness. It definitely tilts the odds in your favor if you can do some exercise that builds and maintains muscle.</p>
<p>Rachel Cosgrove posted [an</a> excerpt from her book](<a href=“http://rachelcosgrove.com/2013/04/a-false-ideal/]an”>http://rachelcosgrove.com/2013/04/a-false-ideal/) today that is part of an excellent explanation of the problem of diet/exercise approaches that reduce lean muscle. This applies to men and women (the last time I dieted successfully, I did it with zero exercise, and ended up with no muscle), but I do think it’s a particular problem for women, who are face a hormonal challenge trying to keep some muscle later in life and who tend to go on very low calorie diets more frequently than men do.</p>
<p>To the author of the abovementioned article: Seriously? Dude, are you calling me FAT?! No one calls me fat! Especially some schmuck who peddles bodybuilding programs on his site and cites a bunch of random publications from 2-3 decades ago to support his point of view.</p>
<p>LOL. 20+ hours of running per week… Let me see. If I can run 6 miles in an hour at a very leisurely 10 min pace, 20 hours would equal 120 miles per week. Really, how many treadmill runners actually run that much?!</p>
<p>BB:</p>
<p>You can’t be fat. You are a booth babe!</p>
<p>Keifer is one of group of bro’ science nutrition fitness experts with a following of wannabe bodybuilders and bikini model contestants. They all sell nutrition consulting and they all have the same annoying attitude. </p>
<p>It’s funny. Any of us could do exactly the same kinds of workouts that top coaches develop for college, olympic, and pro athletes and get great results for general fitness. But, these bro’ science crowd pitches stuff that makes no sense at all for me or for most of the folk here. </p>
<p>Basically, whenever I get a whiff of the terms “bulk” or “cut”, I run the other way as fast as I can!</p>
<p>Ek, good luck with the surgery. I know its a PITA to have gear in the living room, but I will second the airdyne’s capacity as a rehab tool – those handles mean whole body work without undue force on the recovering knee, plus exceptional built-in resistance without the impact or fussing with adjustments when in pain. Can’t think of a much better way to keep moving and build your knee muscles back.</p>
<p>My mom’s first knee replacement was not a great success because she did not take the rehab requirements seriously and did not push herself. When they did her other knee, she wised up and is now dancing her heart out. It makes a huge difference, and you sound determined, so I’ll send you the light for optimal recovery.</p>
<p>Idad, I think you should have a “skinny black dress” challenge with the broscience guy ;)</p>
<p>While much of what he says makes sense on the surface (from what ive now read, steady state cardio is not a path to fat burning, which is not to say it doesnt hold its own benefits) he seems to completely overlook the fact that most distance folks work with trainers on strength and conditioning as part of the plan, at least the ones I know. All of my friend’s triathletes have a gym schedule, do heart rate training and intervals.</p>
<p>5 miles yesterday. Got some extra sleep last night so I feel better today. We had rain yesterday which seems to have helped with my allergies.</p>
<p>On running - I do mix it up on the running. Sometimes I just want to take a long run and get lost in the music and sometimes I change the pace, quite drastically, do intervals, etc. There are also hills, wind and road curvatures to deal with. If you want to do distance though, it can push out a lot of other workouts.</p>
<p>The sign up for the NYC Marathon is today. However, I was unable to click on the registration portion. I’ll try later today. </p>
<p>I am a 9+1 guarenteed entry and really excited. This will be my third marathon. I am currently running 5-9 miles seven days a week and lifting weights (upper body) every other day.</p>
<p>That’s a pretty heavy workout schedule - you sound like you’re in great shape.</p>
<p>CB, does 9+1 mean you ran 9 qualifying scored races in 2012 and volunteered at 1 NYRR event?</p>
<p>Yep, I ran 9 qualifying races and volunteered 1 event in 2012.</p>
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<p>So I am not a fan of his tone either, and I don’t understand the bodybuilder mentality at all, but it seems to me that there might be some truth to the idea that when people are overweight, running might not help them lose weight - and even worse, might be counterproductive to their goal of losing weight. I do hope that running has benefits - there is a lot I like about my 5Ks that might someday be 10Ks - but it certainly is not helping me with the 8 more pounds I have been wanting to lose for about a year now.</p>
<p>5 mile treadmill run. First time. 
Avg speed 11:16.</p>
<p>I wore shorts.</p>
<p>Yay, Deborah! A new milestone- AND shorts! I wore a skirt and a short sleeved tech shirt outside to run this morning. It was supposed to be very cool with heavy rain, but I beat it by about 30 minutes. 66 when I ran. Didn’t do well- HR was higher than it should be and it was VERY humid and windy. By the time I got to work it was 53 and at lunch 46 and very chilly/windy/damp. Miserable, in other words. Supposed to be crappy weather for this mega-race on Saturday, which makes me even more sorry that I signed up. (#poorattitude) At least I get to go to the really cool Expo tomorrow and maybe BUY something! :)</p>
<p>After braving running in humidity and wind you definitely should go to the Expo. A new something to get pumped for the race!</p>
<p>Soreness report: glutes, hamstrings, inner thighs (whatever muscle that is), and shoulders. I suspect that the warm up is getting me… </p>
<p>I’m trying to use the great weather as an excuse to not do the second Strength workout today. Romanian Deadlifts (dumbbells in the video, but I’ll use my trap bar) and DB step ups in the same workout. How greedy should I be selecting the weights? 15 reps per leg on DB step ups is brutal. I wish I hadn’t given away all my pastel-colored DBs! :)</p>
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<p>Personal Records are always great.</p>
<p>Amesie:</p>
<p>I think the reality is that, when someone is just starting out, any exercise program will work, because it’s such a step up from the couch. The issues for people like me, when I was 250 pounds, are two fold:</p>
<p>1) What can I do that isn’t very likely to injure me. That’s where running is a poor choice as the injury rate for 250 pound fat guys running is off the charts.</p>
<p>2) What is the most efficient for fat loss? This is important, becasue when I was a 250 pound fat guy, I couldn’t do a lot of exercise. I just didn’t have the capacity to exercise 20 hours a week.</p>
<p>As someone gets more fit, there’s always the need to increase the challenge in some way. If you run the same 2 miles every day for five years or do the same strength workout with the same weights every day for five years, both workouts are going to stop giving much benefit as the body becomes too efficient at those particular workouts.</p>
<p>So, how do you ramp it up? With running, you can run more miles, but there does come a point where that actually becomes counter-productive to fitness, just from the wear and tear. Successful distance runners are the people who are genetically capable of not breaking down. But, even the best probably aren’t good examples of all around fitness. Who wants arms that look like this years [Boston</a> Marathon winners](<a href=“http://www.sportrantman.com/wp-content/uploads/2013/04/0415_marathon-finish-line.jpg]Boston”>http://www.sportrantman.com/wp-content/uploads/2013/04/0415_marathon-finish-line.jpg)? Of course the same could be said of people who take many sports to the ultimate extremes. I don’t want to look like a power lifter, either!</p>
![http://www.sportrantman.com/wp-content/uploads/2013/04/0415_marathon-finish-line.jpg]Boston](http://www.sportrantman.com/wp-content/uploads/2013/04/0415_marathon-finish-line.jpg%5DBoston){kind=link}
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<p>I do think that Alwyn Cosgrove is correct that the most efficient use of exercise time for fat loss is:</p>
<p>1) first three hours a week of fast paced strength training workouts</p>
<p>2) Next hour or so a week of intervals</p>
<p>3) Anything on top of that (walking, running, yoga, dance, golf, etc.) is gravy once you’ve done the first 3 to 5 hours. At that point, it’s all good.</p>