<p>If Gray Cook writes like he talks, I’m guessing the book must be two or three thousand pages… :)</p>
<p>I don’t have the actual book, but the pdf file that I have is a mere 408 pages 
I love hearing him speak… there are videos of him giving a tour of his new facility which is pretty sweet and I have also purchased a set of videos from one of his Perform Better presentations…</p>
<p>Yes, finally 10 miles in beautiful weather + weights in gym…hopefully the same today…for 16 more days…then hello pool</p>
<p>moving 8 cu yds. of mulch today… does that qualify for upper body workout?!</p>
Endo read me the riot act today about being overweight- says that I will get sicker and sicker as I age, even if the weight stays the same. (And said this even after admitting I have just lost a bunch of weight, and my blood numbers are all great- cannot tell from them that I am overweight!) He says just being overweight will eventually hurt me over time, make those numbers awful, a smoking gun…
Well, he was preaching to the choir… I will just let this motivate me to continue to lose. He sees so many people with Type 2 and the related issues…
Tally Ho, all, in the quest of health!
<p>performersmom, show him up by losing more weight before your next visit!!</p>
<p>What is an Endo?</p>
First day of the Couch to 5K plan with the newbie I am “training”
Super easy peasy - 60 seconds run, 90 second walk for 20 minutes.
Not much of a workout, but nice to be outside and my newbie did great.
<p>Endocrinologist.</p>
<p>Lost only 1 lb this week. Have to be patient. Stay the course. BELIEVE.
It is 15.2 lb in 7 weeks. Over 4 inches from my middle!!!</p>
<p>Perfmom- It took me 1 year to lose 10 pounds.
I am now inductioning a la Atkins for my final push. If you are working out, don’t just focus on the scale. I have made this mistake and really not counted the signifcant amount of muscle I put on – just getting frustrated by the scale not moving.</p>
<p>INCHES lost is huge!! Congrats.</p>
<p>Thanks, CJR.
I am not “working out”, just moving a lot more!
I will save the heavy working out for when I have lost as much fat as I need to, and want to tone up…
I agree that exercise can short-circuit the pound loss as read on the scale. But it IS healthy! Inches and fat lost matter more than what the scale says.</p>
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<p>That’s is FANTASTIC! Four inches is a lot of middle to lose. And, averaging over 2 pounds a week is off the charts.</p>
<p>At that rate how do you know you’re not losing muscle?</p>
<p>I use an impedance scale at the nutritionist office- measures fat, lean and water percentages.
I have lost less than 1 lb muscle so far! Some water, and rest is FAT!
That is why I am lo-carbing- want to burn the FAT, while preserving the muscle. I eat a good amount of protein each day, which helps with this.</p>
<p>Rate of loss in lb is definitely slowing now- will get more tedious…</p>
<p>I think I will join you in posting to see if I can make any progress in the weight loss department</p>
<p>Right now trying to keep my calorie count between 1800-2000 calories.</p>
<p>Today 3.7 miles- 42 minutes
Core- sit ups/planks/ and several of the exercises Idad has posted
strength- push ups/ chest machine/ incline db press
front squats/ leg extensions
db press/ barbell cleans and press
dips/tricep extensions
stretched</p>
<p>3 sets of every exercise of between 6-15 reps. Generally 10-12. Pushups sets of 20</p>
<p>Exercise is usually not the issue- I eat like a pig, need to get the food intake under control.</p>
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<p>Am I misreading–you do 10 miles of walking on a treadmill??? How long does it take you? I’m a pretty fast walker (about 14-15 minutes per mile) but I don’t think I could stand
2+ hours on a treadmill.</p>
<p>One of the major themes is respect for ancestral behaviors relating to fitness, as he sees the human body as having built-in “software” (biological and physiological “pathways”) regulating its needs for certain foods and nutrients, its affinities for sprinting and intermittent fasting, and a preference for sunlight. These behaviors were evolutionary-based adaptations to their environment which in some ways was much more physically stressful than ours is now.</p>
<p>He argues that modern humans have gotten way too far away from their ancestral roots at the expense of their health and fitness. They would be better served by committing to behaviors which are modeled after those of our distant predecessors. That means large doses of natural sunlight, exercise programs emphasizing high demand tasks like sprinting, food selections high in quality fats and proteins and low in processed foods and sugars, and intermittent fastings. In other words, channel your inner caveman.</p>
<p>[Book</a> Review: Fitness For Geeks - Slashdot](<a href=“Book Review: Fitness For Geeks - Slashdot”>Book Review: Fitness For Geeks - Slashdot)</p>
<p>Just perused that book on Amazon- it is great, BCE! (even to me, far from a geek…)</p>
<p>Punched the clock in the basement. I haven’t started New Rules of Lifting for Life because house sale and moving is going to play havoc with my workout schedule for a few weeks (there’s a good chance there will be days when my weights and I aren’t even in the same place as the same time. I want to dive into that program in a full-fledged way. So, I’m just doing the same old same old for now.</p>
<p>Still doing two sets of iPod nazi’s little circuit for the core. Did DB jump squats and sideways med ball slams for power. Then strength supersets of front squat and 3-pt single arm rows, then single leg deadlifts and DB curl/press. </p>
<p>I backed off from 30 lbs to 25 lbs on the curl press and bumped the reps up to 8 per set. I’ve really been struggling to complete 6 reps with two 30lb DBs. This was a nice change of pace.</p>
<p>I was completely wiped out from burpee fusion last night. Fell asleep in my chair after dinner!</p>
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<p>That’s a good workout.</p>