Journey, Not A Destination

maleficent said:
he would be mauled by the female spectators before he even got to the stage :)

though steve in a speedo all shined up is a nice happy visual for rainy afternoon :)

Ok I'm back :)
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Hahahaha. Thanks Mal, I just don't think I could bring myself to wear a speedo.
 
Steve said:
Hahahaha. Thanks Mal, I just don't think I could bring myself to wear a speedo.
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Any kind of spandex will do :)

or shirtless and levis would work too :)

ok get my mind back on track :)

your website will be extremely successful and I look forward to thelaunch of it - and I promise (on my honor as a former girl scout) that I would even behave myself and only harrass people when asked to :)
 
Wow Steve, I would have thought you work out for much longer than 45 minutes. What about running? Are you good at running?
 
This is Steves answering Machine:
He's gone to Columbus to the Arnold expo for the weekend - barring any expo patrons kidnapping him and makig him their love slave, he will return after the weekend :)

Feel free to leave a message and if he's not too partied out -he'll return it as soon as possible :)
 
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Steve, you are such an asset to this board, so I am going to pick your brain too...

I just joined the gym, increased my cals to 1500 (from 1200), when I go there I really am not sure what to do! So far this week on Mon tues wed and thursday I went and stayed for about an hour and a half. I either do the treadmill at 4 mph with a small incline for 45 inutes or the elliptical set on the Interval mode for 30 minutes. Then I will do the different machines, such as the hip adjuction thing, the row machine and various other machines like this with the weights at 30 pounds, doing about 30 reps. So I have really no rhyme or reason. What would you suggest? I really want to tone and tighten things up!
 
LazarusGirl said:
Wow Steve, I would have thought you work out for much longer than 45 minutes. What about running? Are you good at running?
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Are you asking if I am in shape? If so, the answer is yes. I do run, but very reduced and low intensity while bulking.

You don't need much to get the desired results. That is why I always say, most of your success comes from the nutrition side of things. ;)
 
maleficent said:
This is Steves answering Machine:
He's gone to Columbus to the Arnold expo for the weekend - barring any expo patrons kidnapping him and makig him their love slave, he will return after the weekend :)

Feel free to leave a message and if he's not too partied out -he'll return it as soon as possible :)
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:D

Thanks Mal!
 
So, I had an excellent time at the Arnold Fitness Expo. Would have liked to have met more people from the web who I had planned on seeing.... but things did not work out.

The expo itself was extremely crowded. A little too crowded for my liking. When you can feel the body heat of people all around you, you can't move if you tried, and you have someone's sweaty arm in your face.... it tends to rub you the wrong way. But it was certainly cool to see all the attractions.

Far too many juiced up meatheads for my liking as well.

I did get to experience the night life in Columbus as well, which was surprisingly awesome. Friday was a messy day in terms of drinking. We drank from 2 PM until 4 AM. This is not something I am proud of, and we certainly paid the price with nasty hangovers for the rest of the trip. But I can say that it was the most fun I have had in a long while.

Hope everyone is well! :)
 
awww a little drunken revelry is good for you... :) it's not like you do it every day?

Fun is good for you and glad you had lots.. you surely are entitled :)
 
maleficent said:
awww a little drunken revelry is good for you... :) it's not like you do it every day?

Fun is good for you and glad you had lots.. you surely are entitled :)
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Thanks Mal, very rare that I get like that. I don't really regret doing it. Maybe a little less consumption would have been wise though, I am still feeling the aftermath.
 
as much as I would love to get like that every so often - the recovery time is just too long :) i blame it on age for me - but you're still a young pup...

Have a nice big glass of water, a triple espresso, and a nap... and a dennys ultimate omelette and you'll be good as new.... :D or maybe just a protein drink :)

we'll be sure to whisper today :)
 
heidilw said:
Steve, you are such an asset to this board, so I am going to pick your brain too...

I just joined the gym, increased my cals to 1500 (from 1200), when I go there I really am not sure what to do! So far this week on Mon tues wed and thursday I went and stayed for about an hour and a half. I either do the treadmill at 4 mph with a small incline for 45 inutes or the elliptical set on the Interval mode for 30 minutes. Then I will do the different machines, such as the hip adjuction thing, the row machine and various other machines like this with the weights at 30 pounds, doing about 30 reps. So I have really no rhyme or reason. What would you suggest? I really want to tone and tighten things up!
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Thanks very much for the kind words, and glad you find me to be an ass.

I mean asset!!! :p

First, congrats on your weight loss to date. You should be extremely proud!

How exactly did you go about losing that weight. And are you still losing? Plateaued?

Nutrition is still the primary focus. Of course exercise is important too, it just sits in the backseat when compared to your nutritional strategy. I am glad to hear you bumped up your cals. That actually isn't too far off from where I would like you to see, speaking in terms of caloric intake. How has the ramp up treated you? Any weight gain?

You are doing a lot of LISS (low intensity, steady state) cardio. I would rather see you throw in a session of HIIT (high intensity interval training), if you are conditioned enough to do so. If not, stick with one to two sessions of regular interval training until you are conditioned enough to add in some HIIT.

Also, do your cardio AFTER you train with weights.

Ideally, you should be doing one session of HIIT per week (and this is specific to you and no one else reading this) and one to two sessions of LISS per week.

With regards to weight training, I am really not a fan of machines. They just aren't optimal, and in some instances, can be detrimental. And high rep stuff sucks. I imagine you are doing it thinking high reps "tone." This is very important for you to understand: There is no such thing as toning through direct stimulation exercises. Actually, I like to say, "There is no such thing as toning, period." You mentioned you do hip adjunction machine. I think you mean, hip adduction. And I bet you are doing that to "target" your thighs. Right? If so, that is not going to work. The only way to firm up, tone up, or whatever else you want to call it is to lose more fat. Doing so exposes the muscles you have under the subcutaneous fat.

You see, weight training either builds muscle, or it doesn't. And fat does not turn into muscle. And muscle, even if you are building more, will remain under the fat until you expose it through fat loss. AND, you can't build muscle unless you are in a caloric surplus. AND, you can't lose fat unless you are in a caloric deficit.

Haha, a lot of lessons to be learned in just a few short sentences..... so let this sink in and then, ask some more questions. I am sure you will have more.
 
thanks for bringing all that that into light for me .. i have been miguided so far as to what im trying to achieve - by various people who claim to know.
so by doing cardio after weights - what is the added benefit from doing cardio then weights?
and also the high rep low weight or low rep high weight thing - is that a load of bull? what is truth about it...?
 
Sophie335 said:
thanks for bringing all that that into light for me .. i have been miguided so far as to what im trying to achieve - by various people who claim to know.
so by doing cardio after weights - what is the added benefit from doing cardio then weights?
and also the high rep low weight or low rep high weight thing - is that a load of bull? what is truth about it...?
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You are welcome. And also, I should add, I don't claim to know anything. I don't like to consider myself an expert. I still learn something new every single day. It is those that claim to have "the answer" that you should be watching out for. Pretty much everything you see me speak about will be based upon one of two things; empirical and/or scientific evidence. I am not a fan of straight-line thinking. This only short-changes anyone who abides by it.

Why cardio after weights. One reason is this. We have 3 primary fuel sources to function. 1. Phosphagen System 2. Glycolotic System 3. Oxidative System.

Weight training taps into your phospagen and glycogen systems. Cardio taps into your glycogen and your oxidative systems. It isn't that cut and dry, but for purposes of this conversation, this will suffice. It is better to go into your resistance training session fully replenished of glycogen. Weight training does not actually use all that much glycogen relatively speaking when compared to what some assume. But it is a primary fuel substrate. Having your glycogen fully replenished for cardio is not as important and some would argue it is actually optimal to do cardio with a depleted glycogen level, leaving more oxidation of fat to be had. Personally, I like to split my cardio sessions and weight training sessions up, if possible. I have found this to be most optimal.

With regards to your second question, I am not too sure what you are asking. Define high reps and define low reps. To me, high reps = 12-15 and low reps = 1-6. Everything in between serves a purpose. Going much beyond is really futile in my opinion, unless you are training specifically for some sort of muscle endurance, which I have a hard time believing anyone around here is.

What rep range you choose is very goal dependent, but should remain within the confines of logical selection.
 
Sophie by doing 20-30 minutes of cardio after weights your body is already burning stored body fat so during these 20-30 minutes you will burn fat instead of carbs, i assume your fueling up before weights right?

One reason to not do cardio before weights is your body needs the glycogen and carbs to lift effectivily if you rob your body of this energy source by doing cardio first how do you think you will perform lifting weights after cardio? There is little benefit from doing cardio then weights.

To see greater results perform cardio 4-6 hours after your weight sessions or on seperate days this helps with recovery.

I suggest this to all my clients (i am a sports nutritionist) and it works very very well, email me any time if you want help.
 
gizmonel said:
Sophie by doing 20-30 minutes of cardio after weights your body is already burning stored body fat so during these 20-30 minutes you will burn fat instead of carbs, i assume your fueling up before weights right?

One reason to not do cardio before weights is your body needs the glycogen and carbs to lift effectivily if you rob your body of this energy source by doing cardio first how do you think you will perform lifting weights after cardio? There is little benefit from doing cardio then weights.

To see greater results perform cardio 4-6 hours after your weight sessions or on seperate days this helps with recovery.

I suggest this to all my clients (i am a sports nutritionist) and it works very very well, email me any time if you want help.
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Very much in line with what I said in my above post. ;)

I don't think we need any "off the board help" though, through email. There is plenty of it right here. I like to keep it public so ALL can learn from it. Not being arrogant, so please don't take it as so. You are welcome in my journal any time, really. The more knowledgeable people around the better IMO.
 
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