<p>Another article for your reading pleasure. :)</p>
<p>[Want</a> To Lose Weight? Less Exercise Is More - Forbes](<a href=“http://www.forbes.com/sites/jennifercohen/2013/04/23/want-to-lose-weight-less-exercise-is-more/]Want”>Want To Lose Weight? Less Exercise Is More)</p>
<p>Thoughts on this one?</p>
<p>Apples to oranges comparison. Hold the calories to a comparable level and those burning more calories should lose more.</p>
<p>Well, I wouldn’t have looked so stunning in a slinky black cocktail dress after that workout. I ended in a heap on the floor, head on my sweat towel. The “finisher” was four rounds of mountain climbers (20 sec work, 20 sec rest), which I gamely upgraded to TRX mountain climbers. I was definitely finished.</p>
<p>The book and video workouts have slightly different exercises on this workout as the video substitutes exercises with little or no equipment. I did the book versions. I knew to go intentionally very light and it’s a good thing I did. 15 rep sets with short rest is killer.</p>
<p>Combo exercise was reverse lunges with a cable pulley row while lunged. Just 10 on each side of those, which is plenty.</p>
<p>First strength superset (2 rounds):</p>
<p>Romanian deadlifts (I used 110 lbs on the trap bar)
Pushups (I upgraded to TRX pushups)
Hip flexor stretch</p>
<p>Second strength superset (2 rounds):</p>
<p>Step ups (I used two 20 lb DBs)
Kneeling Lat Pulldown
Hip lifts</p>
<p>The only rest in the whole workout is 60 seconds after the romanian deadlifts and 60 seconds after the step ups. Everything else is non-stop.</p>
<p>The 30 rep sets of step ups to a weight bench just about killed me. Heart rate hit 90% of my max.</p>
<p>I aim for about 40 miles a week running- ideally 42 or so. If I have a marathon on the horizon, I try for a 12-17 mile long run on a weekend day. Right now I am doing quite a bit of low heart rate running to recover from some recent long races. I try to do some strength work and core work, but I’m not as consistent as I should be. I will be running Tennessee Senior Olympics state finals for the first time this June!</p>
<p>Nice weekday run, BCE!</p>
<p>1 hour walk in the beautiful sunshine.</p>
<p>Cals 1195
Fat 76 g
Carbs 58 g
Fiber 18 g
Protein 86 g
Sugars 10 g</p>
<p>My fitness goals:</p>
<p>1) To maintain my current body weight and continue to build a little muscle (or at least keep what I have). Pie in the sky goal would be visible ripped abs.</p>
<p>2) To continue enjoying being fit and exercising regularly (5 days a week). That requires enough variety and pacing myself so that I don’t get bored or burned out.</p>
<p>3) To avoid injuring myself, because injuries at my age bring fitness to a screeching halt.</p>
<p>4) To improve my strength and conditioning to be able to hike taller mountains at a faster clip.</p>
<p>I continue an exercise plan that I started on day one at 250 pounds – centering each week around three hour-long comprehensive workouts with warmup, core, power, and whole body strength exercises. I alternate those main workout days with short high intensity intervals – Airdyne bike, strength circuits, walk/jog. When weather is favorable, I substitute challenging mountain hikes for one or more workouts.</p>
<p>2nd day of Week 4 tonight. I’ve felt like I’ve improved on both days 1 and 3, but day 2 I’m kinda in the same spot still. New workouts coming next week…</p>
<p>hops:</p>
<p>Is this the Eric Cressey workout program? Do you do the same three workouts each week for a month and then go to a different phase?</p>
<p>Yes. It’s basically the same each week. Minor adjustments with number of sets is all.</p>
<p>Outdoor riding season is back in full swing with 30 mile rides on Tuesdays and Thursdays and 45-65 mile rides on the weekends. Decided to spoil myself with a new bike, a Cannondale Evo, carbon fiber weighing all of 14 lbs and race ready out of the box, not that I will ever have the ability to ride it to its real potential but it’s fun to fantasize!</p>
<p>My goals this season are to increase my average speed by 2-3 mph and also become a stronger climber while maintaining my body weight at its present level. It’s been an interesting start. All winter, I used a Powertap wheel for indoor wattage training and have discovered that when riding outdoors, I can maintain about 100 watts more than I was maintaining indoors on the exact same wheel and bike. Not sure why that would be but I’ll take it!</p>
<p>hops:</p>
<p>I prefer to do the same workouts for several weeks. It takes me that long to get in the groove.</p>
<p>Adductors, huh? All I know is that they are sore. Probably the lateral lunges in the warmup . The pace on the videos is slow and grinding. It’s really good for working these warmups and stretches hard. Killing me on some of the strength exercises. Grinding out 15 slow TRX pushups is hard. I can live without the slow eccentric and hold at the bottom!</p>
<p>I can barely move right now. These workouts are short, but deadly.</p>
<p>MKat:</p>
<p>Wow. Nice treat for riding season! I bet you are lovin’ that…</p>
<p>I wonder if the treadmill runners experience the same thing. I find that very high heart rate exercise is much more oppressive indoors. If I spike my heart rate to 95% of my max outdoors, I’m panting, but there’s no sensation that I’ll never catch my breath. Indoors on the Airdyne, hitting the same heart rate feels like I’m never going to get another breath. I have to be next to an open window or have a fan blowing on me. Just one of those perception things…</p>
<p>Deborah, I don’t know if there’s much validity to that story, but I WANT it to be true, because that’s basically what I’ve been doing ;)</p>
<p>So, you’re all high milers, but I’ll chime in with my base goal (haven’t worked out yet what else will be a good fit, and won’t until I read the back book.)</p>
<p>Base goal is a modest 1,000 miles this year between the hill (whether on snowshoes or spikes;) and my short airdyne intervals. Flat or non-interval miles don’t count. </p>
<p>I expect y’all to hold me to it 
Baby steps, as they say!</p>
<p>Idad, I purposely started low on weight and have climbed steadily in the last month.</p>
<p>Speed deadlifts (straight bar) have jumped from 115 to 155# for a set of 2. Trap Bar Deadlifts have jumped from 135 to 225# for a set of 5. Front squats have jumped from 115 to 180# for a set of 3.</p>
<p>Tennis players often have strong adductors and abductors because side-to-side is one of the major tennis movements. The others are flat-out-run and small-adjustment steps.</p>
<p>Your typical gym will have machines for adductors and abductors where you can sit there for a while and do a bunch of them with low weights or a few with high weights. I used to do the machines at 200 pounds for adductors and 160 for abductors. They removed those machines and put in new ones which I don’t like as much but still do from time to time.</p>
<p>Wow BC, that’s a lot of miles yesterday! </p>
<p>I’m getting to the point where I’ll need to take more water with me than I am comfortable carrying. On my long run last week, I was very lucky to find a couple of water fountains to re-fill my little bottle. Do any of you use those water belt things?</p>
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<p>Goals have changed since I started on fitness/diet regimen over 2 years ago. (Weight could be 5 lbs lower if I would quit snacking on the “healthy” power bars at night.) I got the competitive running bug again once I dropped weight. My original goal was a sub 20 5k (missed it by 13 seconds last summer but think I could get it if I entered a race in May-July) but I’m focused on track running now. Qualified for the national senior olympics last summer in the 800 meters that will be held this July in Cleveland. </p>
<p>Now I have only one (ridiculous) goal - to win the race. Training up to this point has been pretty similar to DeborahT. Running 4 days per week (Tempo, Intervals, Long Distance) and either swimming/spinning/elliptical/rowing on off-running days. I’m going to ramp it up to 2 interval days in May, and maybe up to 3 interval days in June/July focusing more on sprinting/strides. Do a core/strength/stretch routine everyday. Doing weights 2x per week now. Probably spend 2- 2 1/2 hours per day on fitness goals.</p>
<p>After July, I have bucket list goals:</p>
<ol>
<li>Compete in triathlons (swimming needs to improve)</li>
<li>Qualify/Run in Boston Marathon. </li>
</ol>
<p>I have all the respect in the world for MOWC. What she does is HARD. I’ve always been a lazy runner and will need to really step up the mileage. Really have a hard time with distances beyond 5 miles.</p>
<p>My workout plan, although it seems to evolve constantly, involves doing something aerobically demanding six days a week (20 minutes to an hour) and strength training one to three days a week (average time per session is probably 45 minutes). Every day almost always includes walking two to five miles, too. I’ve been doing this for close to two years. Lately the aerobic exercise has been mostly running, or run-walking, the elliptical machine, riding my heavy comfort bike, or walking. I’ve been using the HR monitor faithfully to help build endurance and stamina, or perhaps more easily stated as an attempt to avoid total red-faced, overheated, gasping-for-breath workouts, especially my nemesis exercise, running. Strength training includes use of weight machines, free weights, and numerous other combination activities discussed here, notably the New Rules for Abs exercises. I like the goals idad posted, except with no mountains to climb but much sand to conquer, I’d change my #4 to continued stamina for hiking the trails we have here so as to appreciate the gorgeous natural places in this state! Oh, another goal is to exercise with family members, especially H, to keep them motivated towards keeping up the good health. A more tangible goal is to be able to run 10K (and complete it without collapsing) and perhaps, because I love to walk so much, to be able to run walk a longer distance, like half-marathon length. I have no aspirations for speed, but as a personal challenge, I’d like to conquer those distances.</p>
<p>I was up early today. It’s supposed to reach about 90 degrees, but this morning it was a coolish mid-60 something and I decided to run without the walking intervals. I ran over 4 miles and could have gone more, but best of all, my HR stayed mostly in the low 140’s all the way to the end. My face wasn’t even all that red. This is my longest sustained run yet, and being out when it was cooler, not so humid, and having the sun still quite low in the sky was wonderful!</p>
<p>Plantmom, 4 miles is something to really celebrate! </p>
<p>On the “red face” syndrome, I think some people are just more prone to their face “lighting up” upon exercise - my son who is very athletic gets red-faced as do I - it doesn’t always mean I’m exhausted just hot and moving!!!</p>
<p>My workout plan is simple and not overly ambitious - but it works for me along with work and other family obligations/activities that I have on a regular basis.</p>
<p>Daily walk the dog for a couple of miles - longer walks on the weekends!
2 miles + run every other day
Off days - more walking, exercise video with my D.</p>
<p>I am a slacker on the strength/core training. </p>
<p>I also stay active in general - lots of lawn/gardening work, grass mowing, etc.</p>
<p>My goals for 2013 were to complete a 5K (did that in March, another one this weekend!)
Run 250 miles (well on my way to meeting/exceeding this)</p>
<p>Nutrition wise - I love food. I try to eat pretty healthy and lower carb (not no card, not low carb, but LOWER carb!) When I wake up in the morning I usually have mapped out what I’m eating for most of the day. I do and will splurge, but splurges are not binges. Not usually! There is nothing I won’t eat, but I do really keep portion size in check. I don’t smoke, drink, have very limited caffeine intake. I would love to lose 5 pounds (and have a 5 pound party) but I don’t obsess about it. I am more motivated by how I feel physically and how my clothes feel than by a number on the scale. That’s just me!</p>
<p>Most of the people around me (people at work and in the neighborhood - not my family, they are pretty good) are overweight, underexercised and full of excuses. I see them letting themselves go and being complacent and willing to grow “old” without any effort. They are my motivation to NOT be that person.</p>
<p>blankmind- I occasionally have to use a water belt. I prefer the ones with 2 or 3 of the smaller bottles. I’ve also used a handheld (larger bottle) but they unbalance you a little bit. I am not thrilled with the belts, but it’s better than getting dehydrated. FuelBelt makes good ones.</p>