Fit by 60! - TomO's Pledge

LMAO!!!! I'm going to the FREE weight area in our gym tonight, I'm going to feel so uncomfortable, because that's where all the meat heads hang out. HAHAH you know the guys that look like Arnold Schwarzenegger. HAHAHHA Maybe I can get one of them to show me the ropes. HAHHAA I'm going to do it tonight, and I'll let you know how it goes tomorrow. Wish me luck!! (OB1)
 
Miss Ladybug said:
LMAO!!!! I'm going to the FREE weight area in our gym tonight, I'm going to feel so uncomfortable, because that's where all the meat heads hang out. HAHAH you know the guys that look like Arnold Schwarzenegger. HAHAHHA Maybe I can get one of them to show me the ropes. HAHHAA I'm going to do it tonight, and I'll let you know how it goes tomorrow. Wish me luck!! (OB1)
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Kim, that's great! But don't worry, the majority of the meatheads don't know what they're doing, either.

Do you have a program all worked out?
 
My program is basically this:

Weights "A"

BB Squat 5 x 5
Bench Press 5 x 5
Pullups 5 x 5
Stdg. Military Press 3 x 5
DB Row 3 x 5
Swiss Ball Crunch 3 x 10


Weights "B"

BB Squat 5 x 5
Incl. DB Press 5 x 5
Deadlift 4 x 5
BB Row 5 x 5
Chinups 4 x 5
Reverse Crunch 3 x 10

I do them 4 days apart, so my muscles have plenty of time to repair themselves.
 
I think everybody needs to be treated with dignity and accomodated. I believe that one of the reasons I've been so successful losing weight this time is because I finally feel good about myself. Its a great first step. For years I would only exercise early in the morning when nobody was around because I didn't want to be the fat guy exercising. Somehow it was more embarrassing to be the fat guy exercising than being the fat guy overeating. You can't shame people into losing weight, but if people can feel good about themselves, maybe they won't be looking for what they're missing in food. I hear that fat people are lazy, but a fat person pulled England through World War II. I hear that fat people are ignorant, but the greatest movie of all time IMHO was the brainchild of a fat person.
 
Absolutely, Cannon. Fat people are the only ones it's "safe" to make fun of. It becomes a bit ironic when the majority of the people in a country are overweight or obese.

I assume you're talking about "Citizen Kane" there?
 
AMEN to Cannon!!! Tom, that group power class I take on Thursday's here is a discription of the class:
Group Power is your hour of power:THis 60 minute barbell program strenghtens all your major muscles in an inspiring, motivating group environment with fantastic music and awesome instructors. With simple athletic movements such as squats, lunges, presses and curls, group power is for all ages and fitness levels.

One of the instructors told me once she started doing this class she dropped 30 pounds in just a few months, she said it made a huge difference for her. it's pretty darn hard I admit it, but I really feel like I'm working out hard so I like it. Doesn't it sound like a great class??
 
Kim, if it's working for you, keep on doing it!

They have classes like that at our gym, but I don't think that much of them, primarily because the weights they use are those 5 lb. pink dumbbells that don't really do anything for you.

If your instructor lost 30 pounds in a few months, I guarantee you that the vast majority of that came from her diet and the fact that she was exercising, not the type of exercise she did. In other words, if you could burn 500 calories twiddling your thumbs, you would lose the same amount of weight you would in your class.

But just to reiterate -- if this class is working for you, by all means continue it. The key to exercise is doing it almost every day. And the key to that is doing something you really enjoy.
 
Steve said:
Weights getting down there. Almost lowest since '98.... that is awesome!
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Thanks, Steve. I'm really beginning to believe that on my 60th birthday next year I'll be coming to you for a new "bulking" program. Wow, would that ever be a cool thing!
 
TomO said:
Thanks, Steve. I'm really beginning to believe that on my 60th birthday next year I'll be coming to you for a new "bulking" program. Wow, would that ever be a cool thing!
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I hope so! That is when program design gets fun. :D
 
Morning Tom, and everybody in here!! Hey T--and Kim--you all read this article, right?


When I read it, I was like, "Ohhhhhhhhhhhh!" And since then, I have a really good attitude about the scale readings, making it quite easy for me to take a couple pounds up--AND also take a couple pounds down with a grain of salt. IMO, I think my own body is sort of slow to react to what's going on. For example, if I've been binging, I don't see the numbers creep up for a few days to a week. And if I've been an angel, I don't see the rewards for the same amount of time. Kim, I'm not saying you should weigh yourself everyday. But please--don't dread it!! You're a weight-loss Super Star! :D
 
Morning, Valerie -- great article! I bookmarked it so I can recommend it to others.

My body is somewhat like yours -- if I have a deficit, there's a delayed reaction. However, if I have a surplus, I see it the next day. ARGGHH!
 
Bloat, Tom--bloat--I see it too, I wasn't specific--when I binge, the next day can be high, the day after normal, then it creeps up from there....
 
TomO said:
Protein needs -- figure about 3/4 to 1 gram per pound of lean body mass. Yes, you'll need to get your body fat percentage, but I think that's a critical number to have anyway.
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I would say higher while in a deficit. 1 gram per pound is the low side. I shoot for that when bulking. When dieting though, it is higher. Having excess aminos in the bloodstream is a positive not only b/c it helps with muscle turnover/repair.... but your body will also pull from aminos floating in the bloodstream before reaching for your muscles.... hence, you have the promotion of muscle maintenance.
 
Steve said:
I would say higher while in a deficit. 1 gram per pound is the low side. I shoot for that when bulking. When dieting though, it is higher. Having excess aminos in the bloodstream is a positive not only b/c it helps with muscle turnover/repair.... but your body will also pull from aminos floating in the bloodstream before reaching for your muscles.... hence, you have the promotion of muscle maintenance.
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Wow, it's really hard for me to get that much protein in. Maybe I need to use 3 scoops of whey in my protein shakes or something. How do you do it?
 
Tom, in that weight power class, we can put as much weight on the bars as we can stand. We have 3 guys in that class and they put on these HUGE weights. I'm like OH MY GOSH, I would be dead with a stroke if I put more than 10 pounds on each side of mine. I need to take some pics so you can get the picture of how this all works. It's not a foo-foo girl class at all!
 
I tell you what, this is one special gym, and I know they offer a few FREE personal trainer time when we joined and I have yet to take advantage of that, I really should. But, I'm always running to get there, then to class, then running off to another one. It's Run, Run, Run all day for me. Also, they have a masssage therapist in there, AND they have a little sports shop that offers smoothies, mmm they are only 100 calories per cup and you can pay 50cents more and add protien to them or other nutritional items. I LOVE those and sometimes after a hard days workout, I really need one. My favorite is Strawberry/Banana,mmmmm I'm a fruit O'HOLIC!! I can't stop. HAHAH I could eat fruit all day, if I had it with me of course.
 
TomO said:
Wow, it's really hard for me to get that much protein in. Maybe I need to use 3 scoops of whey in my protein shakes or something. How do you do it?
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I don't know, I've never found it difficult. Lot's of meat and I have protein shakes everyday, plus nuts and pb.
 
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