<p>So sorry for your loss, BB.</p>
<p>Dynamic Warm Ups</p>
<p>As many rounds as possible in 5 minutes
DB chest press 15# 20 each
tornado bridges 20 each</p>
<p>4 rounds
5 man makers with 15# dbs
600 yard OH (pvc pipe) lunges
20 v ups</p>
<p>Don’t want to keep griping about the scale, but I have been weighing, measuring and logging my food intake.
Last week’s averages were consistently around or under 1400 calories a day. Net carbs ranging from under 30g to about 65g.
You all saw my exercise accounts. No movement on the scale. So, so frustrating.
Sorry but just had to vent.</p>
<p>CJANE:</p>
<p>I think you have every reason to gripe! I’d be frustrated if I were eating as carefully as you are and not seeing the results. </p>
<p>I think your workouts may be undermining your fat loss. High rep, high volume workouts are effectively cardio workouts and, once you’ve adapted to them, those kinds of workouts aren’t so hot for fat loss. There are some specific fat loss qualities of low rep, heavier weight strength training that you may not be getting. Also, if the workouts are beating you up (and they certainly would be killing me), that is not really conducive to fat loss. I’ve never been able to figure out the underlying purpose behind the workouts you describe other than just making you want to puke. The high rep high volume isn’t really ideal for building lean muscle and it’s not giving you the hormone benefits of lower insulin resistance, etc. </p>
<p>Those workouts would be excellent as complementary interval cardio “finishers” or done a couple days a week, but ideally in conjuction with lower rep, lower volume workouts that aren’t grinding you down. </p>
<p>I could be completely wrong, but I’m seeing a pretty broad concensus that training yourself into the ground like that hinders fat loss.</p>
<p>[Hierarchy</a> Of Fat Loss](<a href=“AlwynCosgrove.com”>AlwynCosgrove.com)</p>
New video from Stuart McGill and the University of Waterloo, on back myths and exercises:
[Waterloo’s</a> Dr. Spine, Stuart McGill - YouTube](<a href=“http://www.youtube.com/watch?v=033ogPH6NNE]Waterloo’s”>http://www.youtube.com/watch?v=033ogPH6NNE)
<a href=“http://www.youtube.com/watch?NR=1&v=qsup3ZvzAjU[/url]”>http://www.youtube.com/watch?NR=1&v=qsup3ZvzAjU</a>
Exercise does matter:
[Gym:</a> 1. Genes: 0. How Exercise Trumps Obesity Genes](<a href=“http://healthland.time.com/2011/11/02/gym-vs-genes-how-exercise-trumps-obesity-genes/]Gym:”>Gym: 1. Genes: 0. How Exercise Trumps Obesity Genes | TIME.com)
and
[Exercise</a> Can Overpower the ‘Obesity Gene’](<a href=“http://www.webmd.com/diet/news/20111102/exercise-can-overpower-the-obesity-gene]Exercise”>Weight Loss & Diet Plans - Find healthy diet plans and helpful weight loss tools)
And here is the original PLoS Medicine article:
[PLoS</a> Medicine: Physical Activity Attenuates the Influence of FTO Variants on Obesity Risk: A Meta-Analysis of 218,166 Adults and 19,268 Children](<a href=“http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.1001116]PLoS”>http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.1001116)
<p>Tend to agree with some of your analysis, idad.
The class I currently am in does focus less on the heavy weights/Olympic lifting than say, a regular crossfit class, so it is possible that I am adapting to the more “cardio” nature of it, similar to my experience with marathon training.</p>
<p>I would like to add at least two days of heavy lifting to my routine, but keep losing my weight work out partners and unfortunately don’t have the discipline that many of you all do to hit those weights on my own. Personal trainer would be great, just for the accountibility and the warm body to stand there (and schlep the weights and set things up for me), but that’s a luxury that isn’t currently in the budget. Especially, since I have a full weight room set up in the house, so therefore, should have no excuses!
OTOH, my low carb, relatively low calorie diet should be having an effect regardless of exercise, I would think.</p>
<p>I am wearing many of my formerly too small clothing items, so that is good, but progress just seems so darn slow.
Thanks for letting me vent here :)</p>
<p>idad, your comment on the treadmill thread made me think of this quote. I saw it last night as I was looking for running quotes for my cross country teams who are competing at the state championship tomorrow morning…</p>
<p>“If you run 100 miles a week, you can eat anything you want - Why? Because: (a) you’ll burn all the calories you consume; (b) you deserve it; and (c) you’ll be injured soon and back on a restricted diet anyway.” - Don Kardong</p>
Unless your calorie intake is too low viz-a-viz your activity level. Then, it seems possible to get into in a trap of having your body compensate by shutting down metabolism. I’m inclined to think that this is a pitfall with many women dieting on semi-starvation diets. 1400 calories a day might be pretty low for someone as active as you are, although it doesn’t sound crazy low.
On the other hand, if you are fitting in smaller clothes, and are near your target weight, it may be that everything is working perfectly and you are simply at the point where you are slowly adding lean muscle while slowly shedding fat. It could be that you are already at your ideal weight and your target is simply too optimistic. In general, all of us – especially women – are going to weigh more as we get older. You can’t overcome hormones. I’m assuming that I’ve been within ten pounds of my realistically lowest possible weight for months and there is noting I could do to produce significant changes on the scale.
The only drop I’ve seen in months has come recently as I’ve stepped up the heavier strength training – and that could be pure coincidence.
<p>I was a bit sore from all of the core yesterday but played three sets in 1 hour, 40 minutes. Score was 6-3, 6-0, 6-0. I could feel core strength making a difference on my serve. My weight is stable too but it’s getting redistributed. I can feel it in how my clothes fit (or don’t as the case may be). I could reduce calories to force loss but I don’t feel the need to at this time. I could work harder on weight loss but I can see the benefits of increased fitness levels over weight loss.</p>
<p>CJane, that would be frustrating for anyone. Is it possible that low carb is not right for you? The only time I struggled with weight (other than while pregnant) was when I tried out a low carb diet, not to lose weight, but because I thought it would be more healthy in general. It made me feel compelled to eat constantly, which is not at all normal for me. Now I just eat what I want, but try to keep my total calories for the day around a certain level. Looking at my livestrong numbers, I currently I eat at least 150g of carbs on a typical day, usually it’s more.</p>
<p>I think I’ve been eating 150 g of carbs from just Reese’s peanut butter cups! Whomever invented Halloween oughtta be shot…</p>
<p>Got power back this morning!!! We were without it since Sunday–only spent two night here, the rest of the time I stayed with friends. It was so nice to see the lights come on and the heat too.</p>
<p>I believe there are still people in MA without power. My town (which is in Central MA) is at 95%–most of those without power have wires going directly to their homes that are down.</p>
<p>I’ve now cleaned up everything but the tootsie rolls which are (relatively) harmless and not nearly as tempting as Butterfingers and Baby Ruths! Ugh, missed the gym today, but I’m going out the door now to get some fresh air before it’s time to deal with dinner.</p>
<p>
</p>
<p>idad, I agree; I suspect these guys are lobbying hard to keep Halooween trick or treating going:</p>
<p>[NCA</a> - National Confectioners Association](<a href=“http://www.candyusa.com/]NCA”>http://www.candyusa.com/)</p>
<p>My plans for a run tonight got derailed - have to do some heavy duty mall walking to pick up my coat that is (supposedly) on hold for me at a local Nordie’s. Tomorrow’s weather is supposed to be dry, so we will finally hit the trail!</p>
<p>I’m doing NROL4A here in minute. Not a bad week. Three workouts, one 5K walk/jog, and some serious tree limb sawing and dragging. Knock on wood, I seem to have weathered the Halloween storm, despite a serious inabilty to close my ears to the sound of that candy bowl calling my name!</p>
<p>NROL4A tonight. Done. I’m not sure if I finished the workout or if the workout finished me. All the exercises felt like I was lifting a lot of weight. I’ve got to mentally get braced to start a set of eight DB deadlifts with two 65 lb DBs. It’s not much weight for young whippersnappers, but it’s a lot of weight for an ol’ geezer like me and I don’t want to screw around and try to lift it with my back, so it takes a little bit of focus.</p>
<p>I threw in a bonus set of unassisted chinups at the end. Was hoping to maybe do five. Did four pretty good ones and then couldn’t even budge from the bottom on the fifth one, so that plan went out the window! 
Did not try a bonus set of single leg split squats. My legs are sore and the three sets of split squats were gracious plenty.</p>
<p>Good week of workouts. Hopefully the scale won’t punish me for my peanut butter cup transgressions! Pan seared salmon with a white wine sauce and brocolli for dinner tonight.</p>
<p>Good job on the workouts, iDad.</p>
<p>Note to self- cowboy boots are a bad idea when changing clothes in car to run after work.</p>
<p>Stopped at a new ( to me) little park after work on the way home, .8 mile walk /run path. I lasted 2 loops and then went off into a gorgeous neighborhood. Best the darkness. 3.4 mies. Longer run tomorrow.</p>
<p>
</p>
<p>I must be old because I don’t mess with 65’s too often. </p>
<p>
</p>
<p>Now you have quantitative data for improvement. Short-term goal: get 5 good “bonus” chinups. :)</p>
<p>Go for the Reeses Dark, less sugar!</p>
<p>There’s fiber in that peanut butter too!</p>