A Cry for Excercising Help

[DreadNemesis]

I have a confession to make: I have been seriously been slacking off at the gym. The gut that was almost gone is back, I've lost muscle tone pretty much everywhere and, I'm deeply ashamed to say, have moobs developing. Frankly I am not happy with how I look right now.


This stops tomorrow.

It's back to the gym, new routines, more cardio throughout the week, more varied exercises. I'm going to get back to the point where I enjoy the sensation of fatigued muscles.

So why post this here? Why let all of you know? Because as motivated as I am to get back into shape I know that there are still a few things that I need. First thing I need is an abdominal exercise routing. I know that some people say that it's not necessary but I'd like to slim down my gut as fast as I can and a abdominal routine should really help in doing that. The second thing I need is external motivation. I know that when I'm in the gym I can do what I need to, that I can push myself enough to finish off those last few reps. What I do need is you guys to make sure that I'm doing what I have to. To make sure I'm not slacking off, that I'm busting my ass. I've learned that there's no better motivator for me than the disapproval of friends which is why I need you guys to help me out.

Ok then with that all said it's time to go rework my old routine. It's time to get back into shape.

[Jeremy Steeves]

Yeah I've been meaning to tell you...

Best of luck Dread! Maintaining a routine may be one of the most difficult, yet important, aspects of excercise.

Having someone to go to the gym with may offer a great source of extrinsic motivation for you, so buddy up! Wish you the best of luck on your journey to a healthier lifestyle and if you have any questions I'll try to offer what advice I can.

:)

[Jes-ka]

You guys seem so competitive. Why not have a contest to see who can lose the most inches around the waist in a month?

[theempyrealwordsmith]

Indeed, i just made a pact with the guy across the hall to start hitting the gym too. Having a partner at the gym is probably going to be the best motivator you can get.

That said, i'm in no shape to disapprove of you but i can say good luck.

[Jes-ka]

Oh, I forgot to disapprove. I am very disapproving of you. Very.

[Magiz]

Best luck to you, Dread.

SwP and Badfish can probably help you out with some great routine ideas. It's been a while since I did some decent workouts. Though that was mostly to do with my shoulder injury and recovering from that. I too have been thinking about getting back into a workout routine.

[Cacophany_cat]

Don't even get me started on being out of shape, I feel your pain. I cannot afford a gym membership and I'm *trying* to work up the courage to go running.

[Dayfish]

I just do DDR if I ever feel the actual urge to burn some calories. The gym is too expensive for me.

[dropK1CK_ninJA]

I'm working towards my lightest weight EVA-AH!

[DreadNemesis]

Ok first day back at the gym so here's a little update:
lbs to lose before I'm back at the weight I was when I stopped exercising: 18lbs
Today's Targeted areas:Tri's, Shoulders and Chest
Most hated exercise of the day: Dumbbell Shoulder Press/Lateral Life superset
Attractive women with biceps bigger than my shins:1

The day was alright, still doesn't compare to my first day with a trainer. I can still lift my arms over my head. :D Tomorrow will be either leg day http://smilies.vidahost.com/cwm/cwm/Up_to_something.gif or cardio if I'm sore enough.

[Ghengis John]

Don't even get me started on being out of shape, I feel your pain. I cannot afford a gym membership and I'm *trying* to work up the courage to go running.
Without intending to sound creepy here cat, you look great from the pictures you've posted. You're being neurotic. But everyone's their own toughest critic.

Dread, if you want motivation you might want to take a page from the spartans. Their leader believed people would get in shape if they couldn't hide that they weren't. I've always found that my greatest motivator is shame. Ambition? Nope sorry. This is something I've been meaning to do for a long time but I haven't had the guts. Take a picture of yourself with your shirt off and post it somewhere on the net once a week. Keep this up until shame is gone. In the end it could make a nice youtube video :D.

[TheSwP]

Without intending to sound creepy here cat, you look great from the pictures you've posted. You're being neurotic. But everyone's their own toughest critic.



John, THANK YOU. Seriously, here. She barely hears MY opinions when she's unhappy with something bodywise. I appreciate the support!

Cat, muppet. You look GREAT!

Badfish is the real fitness guru of this community, as Steel would be, if he was around, but both of them would recommend at least a read through of Body for Life. The nutrition section alone is well worth the time, and their program allows for a great balance between strength and weight loss.

[theempyrealwordsmith]

Indeed, we need to recruit Phu to join our community.

[Magiz]

Sorry to be off topic. Phu actually did join, but like Ukyo, has never made a post. :(

Dread, it sounds like you've got a good start going. I hope that everything goes well, and you can stick with it. :)

[theempyrealwordsmith]

Well, i hauled my two-hundred fifty-someodd pounds off to the gym today and did a few ab exercises, as well as a mile on the treadmill.

Which means, DREAD, that if I can get off my butt and get out to the gym, you'd better stick to this regiment. Understood?!

(Disapproving enough?)

[DreadNemesis]

Right then things are going well so far. Nothing all that new to report other than it feels good to be sore again. I figured that I may as well just stick to weekly updates on my program, less filler posts that way.
I do like Ghengis' idea so expect unflattering pictures tomorrow. It really is shameful realizing just how far I've let myself go, but I suppose it could be worse.
And Swoop I'll check up on that book next time I'm at work. If anything it'll make a nice compilation to the exercise ones I have. (I have them so I know what muscles I'm developing and for proper movement)
And Genesis you're spot on with the disapproval ;)

[Cacophany_cat]

John, THANK YOU. Seriously, here. She barely hears MY opinions when she's unhappy with something bodywise. I appreciate the support!

Cat, muppet. You look GREAT!

Badfish is the real fitness guru of this community, as Steel would be, if he was around, but both of them would recommend at least a read through of Body for Life. The nutrition section alone is well worth the time, and their program allows for a great balance between strength and weight loss.


Lol, sorry I didn't see this reply from you both until now. Thank you John, it's not creepy = )

And Curt, Thank you angel <3 But, I'm happy for the most part, but it's true, when Im fussing about my body I tend to sound out anyone telling me different lol

[TheBadFish]

Dread,


Let me first say that youve already done the hardest part, and that is to recognize your problem and begin to fix it. I have noticed, however, that you are misinformed a bit on a few things. For one, there is no such thing as "spot reduction of fat." This means that by working your abdominals excessively, you are not accelerating the fat loss in that area. What you are doing is simply building muscle underneath the fat. In order to lose that fat, you MUST keep your heart rate above 70% for at least 20 minutes at a time. And still, you wont JUST lose fat on your abs....you'll lose fat over your entire body. For quality fat loss, I recommend cardiovascular exercise 4 times a week at 25 minutes a day.

The other thing I've noticed is that you are putting quite the premium on a workout partner. While there are obvious benefits...there are also reasons why I don't like this for someone starting out.....first, it takes some of the emphasis off of yourself and puts it on the partner. You need to become comfortable with doing everything yourself first, then worry about training with a partner. This leads me to the next reason..... If your partner loses interest, you in turn lose interest. It just happens, TRUST ME. I've been in my car on the way to the gym absolutely psyched about getting to the gym and my buddy calls me and somehow talks me out of training that day.

Lastly....read Body for Life.

[theempyrealwordsmith]

Indeed, my real goal being simply the reduction of fat, i realized after just one day at the gym that the thing i needed most there was simply a lot of time on the treadmill, something for which the only indispensable companion is music and, perhaps, a water bottle. Having a partner for the other stuff was nice for me because i have absolutely no idea what i'm doing when it comes to being in a gym, but i totally understand what you're saying about liabilities. Dread seems to be a little bit more familiar with actual technique, so i'm thinking his need for a partner is far lower than mine.

[Shockman]

Dread,


Let me first say that youve already done the hardest part, and that is to recognize your problem and begin to fix it. I have noticed, however, that you are misinformed a bit on a few things. For one, there is no such thing as "spot reduction of fat." This means that by working your abdominals excessively, you are not accelerating the fat loss in that area. What you are doing is simply building muscle underneath the fat. In order to lose that fat, you MUST keep your heart rate above 70% for at least 20 minutes at a time. And still, you wont JUST lose fat on your abs....you'll lose fat over your entire body. For quality fat loss, I recommend cardiovascular exercise 4 times a week at 25 minutes a day.

The other thing I've noticed is that you are putting quite the premium on a workout partner. While there are obvious benefits...there are also reasons why I don't like this for someone starting out.....first, it takes some of the emphasis off of yourself and puts it on the partner. You need to become comfortable with doing everything yourself first, then worry about training with a partner. This leads me to the next reason..... If your partner loses interest, you in turn lose interest. It just happens, TRUST ME. I've been in my car on the way to the gym absolutely psyched about getting to the gym and my buddy calls me and somehow talks me out of training that day.

Lastly....read Body for Life.

Badfish is right. Until age 35 I have always had a high metabolism. I teach martial arts twice a week, working out with my students, and on my own on days I am not teaching. All the body fat collects at my waste, no place else. Annoying as hell :mad:. Doesn't matter how many sit-ups I do, it all stays there. Time has caught up with me:rolleyes:. I don't quit however. I just keep working at cause I know if I stop I would be a lot worse. Keep working at it. Varying your routine helps keep you excited and motivated. For me martial arts is great because at times its just fun and doesn't feel like work even though it is hardwork.

The Chinese have a saying..."You must ask yourself,..Are you willing to eat bitter".

You ever notice how some foods that are really good for you usually doesn't taste good. Bitter in the case of working out is the pain, the sweat, making time, staying consistent, and staying motivated.

You must be willing to eat bitter. For truly great things come from hard work.

PS. On a humors note. I have been to a few martial arts competitions in my time. A lot of my competitors have made the assumption that I have a "Glass" mid-section. They have found out other wise... :D

[DreadNemesis]

Ok no pictures today. Seems my self-consciousness has caught up to me. I'll try for Wed, that way it'll be a full week for an update.

Fish, I do understand that localization of exercise doesn't remove fat in those areas but seeing as how I'm most concerned about how my gut has grown over the past year it wouldn't hurt. Plus one of my ultimate goals from my routine is to one day have a developed six-pack as opposed to what I currently have.
In addition I'm not really looking for a workout partner, I'm just looking for external motivation to ensure that I don't quit on this. I am motivated by shame and embarrassment. Well the avoidance of both. By having others being critical I can ensure that I keep my word, because I won't allow myself to disappoint my friends.
But you can guarantee that I'll be looking for that book at work tomorrow.

So to that end I may as well give a brief history of me and exercising. Things started about 3 years ago. My friends had started their own exercise routine at the new gym in town, this was just the motivation that I needed as at the time I had been giving some serious consideration to start exercising myself. So I started following their program which was just for toning and such. We didn't go alot but it was better than nothing. At the end of that summer I was off to Edmonton to start school again. Wanting to continue working out I started looking for gyms to join. My reasoning then was pretty simple, I was working at a golf course at the time and it was pretty intensive work, I wanted to get in shape so that I'd be more productive next season. One of my co-workers from the course suggested that I go to what would end up being my current gym. Once I signed up things worked out pretty well. They had a contest going on that would give me access to a trainer at a discount with the chance of winning a trip to Vegas. I didn't win but I did get a program of my own, learned how to push myself to finish off those last few reps, and saw some very pleasing improvements in my overall strength and stamina. I was fairly regular there for a year. After that things started to petter out until the point where I wasn't going at all for a year. During that year I slacked off, I made excuses and ended up developing a gut which I'm not all that pleased about.
But now I'm starting to do something about it.

[DreadNemesis]

Yeah about those unflattering pictures....

things have been getting a bit hectic on my end with these last few university classes. I'll get them up, if only to find news ways to motivate myself.

[Michael Ubaldi]

You have my support — I've a little extra that needs to come off, myself.

Yes, it's about time that I returned to wrestling sharks.

[Magiz]

Go to it, Dread. :)

I myself have been thinking about burning off some extra weight. I used DDR:U for the 360 last time, and it worked out great. I think I'll try to get in 25-30 minutes four times a week, and see how things go.

[Dayfish]

You know what's funny?
I'm actually trying to maybe gain a pound or two. In the healthy way, not the cheeseburger-consuming way. Although I do have the occasional cheeseburger now and then.

[Cacophany_cat]

Ok, seeing as this seems to be the place for exercinsing help, hopefully I can get some tips.

I am crappy at running, I have no form, but as Curtis has told me this will develop with practice.

So, Race For Life, an all women's cancer research fundraiser is coming up and I'd like to take part, it's a tiny 5K run/jog/walk/crawl gasping for breath; as far as I know. I need some tips on how to get myself into the right condition for doing this. The problem that I have is that I tend to run kind of flat footed and I get bored easily with it lol.

[theempyrealwordsmith]

You have my support — I've a little extra that needs to come off, myself.

Yes, it's about time that I returned to wrestling sharks.

This explains everything.
In other news: i've had to (for a mandatory fitness class all freshman take here at GCC) create a strength-training program that incorporates a full-body workout over the course of three days per week (plus hitting the treadmill and such). Since i'm literally forced into maintaining this program, it's quite likely that change will be effected over the course of this semester. Admittedly i'm a bit excited over this.

That said, i do need some suggestions as to what sort of steps i should take to avoid eating too poorly. Keep in mind that i'm a college student with limited hours in which i can go to a cafeteria to get food and thus the snacks and such that i have in my room (with nothing but a microwave to cook with) must be carefully selected since they will serve as my sustenance between 6 or 7 PM when the dining halls close and 2 or 3 AM when i actually go to bed.

[TheSwP]

There are several key things to know when looking to step up one's personal level of physical fitness. These apply to pretty much any and every worthwhile thing in this world we live in.

1) You can't do it for anyone else but yourself. I don't care who you're trying to impress or make happy. If it's not for you, you won't have the fortitude to make it work.

2) Any progress you make will be ruined if you quit early. Scaling back might be acceptable but the first time you deviate from your plan, you will not only work twice as hard to catch up but you risk a backslide that could potentially carry you farther down than you were before you made the decision to change.

Make sure you start small and build from there. No drastic change has ever taken hold as permanently as a gradual one. A habit built and reinforced over time is one that is much more difficult to break in the future, as it effectively becomes a part of who you are.

Boredom is a very real threat to physical training. A very strong link exists between the mind and body. If your mind is wandering elsewhere as you work out, your performance will not be optimal. Willpower and focus are essential to making progress and getting the most out of your efforts. The key here is a good amount of diversity in your routine. Especially in cardio work, as long as you maintain that target heartrate for a good 20-40 minutes, you can do almost anything. Swimming, running, jumprope, even brisk walking. Changing it up keeps your brain involved. Just keep moving, and don't do the quitting.

Finally, remember that just getting out there and doing SOMETHING is really the major victory here. Making that effort is the hardest part sometimes. Godspeed, all, and may we all eventually be as fit, spry, and sexay as the Badfish.

[TheBadFish]

Curtis flatters me too much :P Seriously though, pay heed to the advice that our most special firefighter gives.....he knows what hes doing! Remember guys, goals are integral in making this life change. And it is a life change.....I think you'll find after a while that there is much more to it then building muscle and losing weight.

With that, I think that it would be beneficial for anyone who is serious about getting healthy to post your goals in this thread. Emotional support from peers is extremely helpful in achieving those goals.

[TheSwP]

Ahem.

Ultimate Goal: to achieve and maintain a body that will perform to a superior capacity in any situation that the pursuit of life, love, and loyalty may bring. I never want to miss an opportunity or fail in a situation because I couldn't do what needed to be done.

To realize this goal: I need to focus on cardiovascular conditioning and build my endurance rating. Strength is less important than stamina for me, though I don't plan to neglect the strength side of things. I'm also considering taking up a form of yoga or pilates in the interest of flexibility. I have, as yet, done no research on this subject, so that will come in time.

Eating habits: Ideally I will stick to a schedule of smaller, more frequent meals. Light on carbs, heavy on proteins. I have a decent vitamin supplement that I'm beginning to take on a regular basis, though I LOATHE choking down all these pills. Still, there's an old saw about pain relative to gain that I've been keeping in mind.

[DreadNemesis]

Right then as promised pictures.
http://i11.photobucket.com/albums/a168/dreadnought_nemesis/PICT0200.jpg

There's me holding my gut in. I'm putting this up for 2 reasons: 1. to show what my initial goal is and 2. have a demonstration of cheating in faking results so I can't lie about them.


Here's the real deal:
http://i11.photobucket.com/albums/a168/dreadnought_nemesis/PICT0202.jpg

Comparatively it's really not that bad but I don't like it. It means I'm getting lazy, that my clothes don't fit as well as they used to, that I am just not comfortable with how my body looks anymore. It's going to take time and effort but I'll get there.

[Ghengis John]

John, THANK YOU. Seriously, here. She barely hears MY opinions when she's unhappy with something bodywise. I appreciate the support!

Lol, sorry I didn't see this reply from you both until now. Thank you John, it's not creepy = )

And Curt, Thank you angel <3 But, I'm happy for the most part, but it's true, when Im fussing about my body I tend to sound out anyone telling me different lol

http://www.caliburforum.com/forums/images/smilies/china.gif

Dread, I'm glad to see that you liked the idea. I'll probably join you on this in a bit in posting a picture, I'm actually a far bit worse. I'm also a flat floot, which makes running fairly unappealing. There is however a point, when you've been running long enough that you start to get a runner's high. Which makes things significantly easier. I find it helps, even if your body is telling you "this sucks" to smile. Yeah, I know it sounds stupid but give it a shot.

My personal exercise history: I used to weight quite a bit. I was 266 pounds of fat going into my junior year of highschool about 8 years ago. So my friend was taking part in some competition at the local gym, you sign up x people you get some gym dollars for an auction they were running. The auction totally sucked btw, either people went to kinkos or they formed massive blocks to take all the televisions ect, but this is beside the point. So they started me out with a personal trainer (an enticement to join the gym) and I was terrible at everything. I had never really been physically active, I think the highlight of that first session was benching 75 pounds and having the trainer look away in shame. So I started in at the gym pretty regularly and in a year I went to 175 pounds and I was benching 310 pounds. About three years ago I got lazy and I stopped exercising altogether, so now I'm back up to 233 pounds and I really need to do something as the situation is only getting worse. Frankly dread, you've inspired me and while I may not get cut like Guts, I can't let you be the only one getting in better shape :D.

[TheBadFish]

Wow, 310 pounds at 175. You must have been stout.

[RocksYerSocks]

I am working on losing 75lbs. It is hard.

Good luck guys.

:)

[A Ninja boot]

How tall are you dread?

[DreadNemesis]

About 5'11". If I did a BMI on myself I'd be considered overweight.

[A Ninja boot]

One piece advice I can give is to focus on losing inches and not weight. Start out by measuring your waist, arms, legs and chest with a tape measure(plastic one used for fabric). Then set a goal to lose 1-2 inches a month around the waist. I presume you are lifting weights, that would mean you are going to gain inches around the arms, chest ,and legs.

[DreadNemesis]

No major updates this week. My gut's still in place, and only slightly annoyed that my back exercises aren't going as well as I would like.

[A Ninja boot]

I usually do a lighter weight then normal when I do my back. I also start out with 4 sets of 10 on pull-ups to weaken my back muscles. I'm not sure if you do this or not, but what I do is hold for two seconds at the top of my rep before releasing.

[Cacophany_cat]

Ok, so I want to start running on a regular basis and found this source:

http://www.weightlossresources.co.uk/exercise/running/3_mile_training_plan.htm

I really want to follow this plan and fill the rest days with pilates. If anyone could take a look and tell me what you think that would be great.

It seems like a great way to start for me, to build up some sort of form and develop a routine.

[A Ninja boot]

Ok, so I want to start running on a regular basis and found this source:

http://www.weightlossresources.co.uk/exercise/running/3_mile_training_plan.htm

I really want to follow this plan and fill the rest days with pilates. If anyone could take a look and tell me what you think that would be great.

It seems like a great way to start for me, to build up some sort of form and develop a routine.

Sounds good to me, anything is better than nothing.

[DreadNemesis]

Nothing overtly major to update with. Things are going slower than I'd like, haven't been hitting the gym as often but I'm still going. This last semester is starting to get down to crunch time.

As well I'm doing some minor dietary changes. Just replacing pop and juices with water. I don't really drink alot of pop but I do have alot of juice. This should cut down my daily calorie intake a bit. I'm also slowly starting to segway into an abs type diet.

Things are still going, I just have to go after them in a better way. These small changes are a step in the right direction.

[Cacophany_cat]

That's great to hear that things are going well, even small changes make a world of difference!

Edit: I didn't end up going running = ( stupid hail!