<p>Well, I did 10 pushups and 9 military presses - that’s about as close as I can get to doing nothing for the day.</p>
<p>Tennis for tomorrow.</p>
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<p>Yes. Total grams of carbs minus fiber grams.</p>
<p>Last week:</p>
<p>739 grams carbs
164 grams fiber</p>
<p>575 net grams carbs (82 per day)</p>
<p>The theory is that the fiber is just passing through. It is not digested or absorbed. It can be pretty significant, especially if you get a lot of your carbs from veggies, legumes, etc.</p>
<p>I was way over today because I had split pea soup for lunch and then salmon pinwheels with a bread stuffing. C’est la vie. I was thinking low-carb salmon for dinner, so have the high carb split pea soup. I forgot that the salmon had a bread stuffing. It all evens out.</p>
<p>8 miles - punched the clock, so to speak.</p>
<p>CJane, this is how I understand it: fiber (cellulose) is a carbohydrate, but it does not have any caloric value because, unlike starch, it does not get digested and absorbed. So if you eat a chunk of food that has 25 g of total carbs and 5 g of fiber, only 20 g out of those total 25 g will be fueling your body. However, if you eat a chunk of food that has 25 g of total carbs and 0 g fiber and then swallow 5 g of psyllium husk, you will still end up with 25 g of “countable” carbs.</p>
<p>^ thanks for the explanations, especially BB’s additional info on how you can’t “cheat”. Interesting.
I suspect I will be looking more closely at the net carbs stuff as I transition away from the strict paleo. I am pretty convinced that the low carbs are the ticket for me at the moment.</p>
<p>good job on the consistent runs, BB.
remind us when and where is the upcoming race?</p>
<p>
blankmind – thanks for posting this! I’ve been trying to work up to running 5K for over a year. Between injuries, hiatuses for various reason, etc. I just wasn’t getting there, and I was getting discouraged. BUT, I had it in my mind that I had to be able to run the entire distance non-stop. Your post made me realize I could do a combination of running & walking, go the distance, and work up from there! Brilliant!</p>
<p>So, here’s my 5K for today: Walk 5 min at 4.0 mph, Run 1 mile at 6.0 mph; Walk .25 mile at 4.0 mph; Run 1 mile at 5.5 mph; Walk .2 mile at 4.0 mph; Run remaining distance to total 3.1 miles at 5.5 mph. Total time = 36:03. Oh, and I only run every other day – at my (advanced) age, it seems to make sense.</p>
<p>H is trying to decide whether to have his sailboat hauled for Irene – which may be an exercise in futility since it could well be too late at this point, with so many in line ahead of him.</p>
<p>CBBlinker, with our times, we could be virtual running partners! I did a race last year where I ran some and walked some and it was fine. Lots of people did the same. My plan actually is to run every other day, but I knew I wouldn’t be able to run on a scheduled day, so thought I would do two in a row to make up for it. Maybe that’s not the best idea, but it is keeping me on track. If I go too many days without running, I start to lose motivation. My upcoming challenge is to be away for 5 days (moving s to college) and make sure I don’t quit running again. That’s why I signed up for a race in Nov.</p>
<p>^^ If I were you two I would see what running at 5 mph (12 min miles) or 11:30 minute miles feels like. I bet you could lengthen your running portions.</p>
<p>I got a late start this morning after a bad sleep night so went to the flat, mainly shaded path to run. It was hot and humid- after 48-55 degrees and dry air in Colorado it was tough. I went too fast, too, since there was more oxygen. 5.1 done.</p>
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<p>Not just running. I think it makes sense to avoid doing the same kind of exercise (any kind) two days in a row. The in-between day, for working a different set of muscles in a different way, is huge for full recovery. Activities with a high injury/soreness potential (heavy weight lifting, running, etc.) are especially tough without proper recovery days.</p>
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<p>Not only that, but doing “interval” cardio (walk/jog, sprint/jog, fast pedal/slow pedal, etc.) is actually more effective for fat loss than longer sessions of cardio at a slower, steady pace.</p>
<p>In other words, even if you were fully conditioned to jog for an hour, you would actually get more fat loss benefit to do faster sprint/walk intervals for 20 or 30 minutes, especially over the long-haul where slow long distance running becomes less and less effective as your body acclimates to that activity.</p>
<p>Running longer distances will condition your body to run longer distances, but it might not be the best bang for your exercise buck if the goal is simply to lose (or maintain weight).</p>
<p>Down to 188 pounds today. I’m basically losing about one pound every two weeks. It would be nice to lose at a faster rate but it’s not a problem as my waistline is showing better progress.</p>
<p>5.5 miles today and light weights at the YMCA. Tennis was cancelled due to rain; will retry tomorrow.</p>
<p>Fantastic, BC. As you near your final weight, the pounds will drop more slowly. I think that’s pretty much universal.</p>
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<p>Same workout as Tues for me today. Second time through what is a very hard, sweaty iPod nazi core workout. It doesn’t help that he starts off each six-exercise set with those frog jump burpees, so I’m gassed from the get go.</p>
<p>These sumo squat Pallof presses are diabolical. Such a simple exercise. Just one small dumbbell, squat down, hold the squat position, and press the weight straight out from the chest and back. I went “heavy” today and used a whopping 15 lb DB. I almost lasted 45 seconds on the final set. 18 reps. I was sweating bullets.</p>
<p>Way to go BC. You and iDad are truly the Kings of this thread. I appreciate your commitment and knowledge.</p>
<p>An interesting abs machine - you can do the exercise without spinal flexion by just pushing the bar and then holding it there. Kind of like doing a plank or doing the first half of a situp (going up but not going down).</p>
<p>[Strength</a> Equipment | Weight Lifting | Selectorized | Ab Machine | Eagle | CYBEX](<a href=“http://www.cybexintl.com/products/strength/11090/intro.aspx]Strength”>Cybex Strength Equipment & Machines | Cybex)</p>
<p>The good news is that I am still 100% on the nutrition stuff.</p>
<p>(edited to add a little win. They all had Mexican restaurant fare today. I skipped the margaritas, chips, rice, beans and just had the “chicken diabla”, which looked and tasted pretty low carb. so yay me at least on this score)</p>
<p>The bad news is – I could not motivate myself to begin the New Rules by myself this morning. Book has been read, werkit logs printed, home gym set to go, but…</p>
<p>I did go for a brisk 1 hour walk today and swam in the pool, just recreationally, not big enough to do laps, but I couldn’t get started working out alone :(</p>
<p>I run on my own, have gotten myself up at 4:45 a.m. for outdoor bootcamps in the rain, but I can’t seem to stroll down the stairs and do a workout on my own. I don’t know how you people do it! Tips?</p>
<p>I can’t eat dinner until I’ve done my workout on workout days. And, I cook seriously good dinners! So, that’s my motivation to do the workout!</p>
<p>Actually, the motivation evolves. Early on, it was just the grim determination of an ol’ fat guy. There was nothing fun about the workouts, but I knew that each one would inch me a little bit down the road towards not being ridiculously out fo shape. </p>
<p>Now, it’s more enjoying interesting new exercises and workouts, maybe being able to do some things I couldn’t do before. Now, I enjoy a nicely paced workout that doesn’t feel like a forced death march.</p>
<p>I’m probably going to start New Rules of Lifting for Abs over again from the beginning here in a couple of weeks and run through it for the second time – although I’ll probably do an abbreviated version with maybe four days of each workout. Different variations, heavier weights. I really like the logic behind those groups of exercises and want to revist them. For example, I think I’ll be much better at the ValSlide painful pushaways and the ValSlide alligator drags. Plus, I really look forward to somewhat shorter core workouts. iPod nazi has been gruelling – 25 to 30 minutes per workout of non-stop core exercises. Next week will be 12 weeks in a row, 36 workouts. A lot of fantastic exercises. I’m a little amazed that I’ve never hit PAUSE on the iPod, not even once. That certainly wasn’t the case the first time I did an iPod nazi workout series. I was diving for the PAUSE button time after time to catch my breath.</p>
<p>I don’t know what my issue is. Why do I need to pay a mouth-breathing troglodyte (and I mean that in the best possible way) to stand next to me to get me to lift weights? I know how to do all the exercises.</p>
<p>I will be starting a class twice a week on Sep. 6th that will be crossfit-like, so I know I will be doing that, because if it is a class – I go. If I can get a new workout partner to do New Rules I will be doing that on the other non-rest days. At least that’s the plan. I had hoped to get started on my own, but…</p>
<p>Maybe I need the iPod Nazi? I have used iTrain for other workouts and that has been effective. Is there some sort of podcast version of New Rules, or better yet-- interesteddad can make one! Yeah, that’s the ticket!!! ;)</p>
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<p>so awesome!</p>
<p>Rest day for me today. 9 hours at work; 11,000 steps ;)</p>
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<p>I’m a hot mess during these workouts. Half the time, I’m bent over panting like a dog. Or grunting or whatever. I just kind of start the autopilot and plow through them. For New Rules, I always set an interval timer for 60 seconds between exericises. I didn’t always start right at 60 seconds, but at least it kept the pace up.</p>
<p>It’s been interesting to have iPod nazi actually doing the workouts in real time while coaching on the video/MP3. Some of these workouts are kicking his butt and you can hear him really struggling to do the exercises. That actually makes it a little more tolerable to realize that struggling is par for the course.</p>
<p>I like going for a while with the iPod workouts and then taking a break and doing self-timed workouts, just listening to music or general podcasts for entertainment. Both types of workouts are fun in their own way.</p>