I'm relieved to here it's not neary as bad as the first post sounded. I'm doing really well with it - except for a case of shoulder impingement (left side), but I lift through the pain anyway. It's something I just can't stop doing!
I'll check back from time to time.....I want to see how your figure evolves :D
Once I discovered the joys of weight training, all other passions were transcended.
I'll be sure to share. I didn't take any before photos but will start to. I do have trouble areas but changes are beginning to happen so those progress photos should be telling. :-)
Love you some you...PERSEVERE!
Wow, it's great to see all the participation. Very inspiring! Welcome to our new people.
Sharon, loved the video. I think her idea of making her goals 10 pounds at a time is great. Not so overwhelming to look at smaller goals instead of a big picture loss.
Just finished Week 3 on Friday. Holding steady at 7.2 pound weight loss, but the inches are coming off. Love how my suits fit now.
Having a bit of a set back. I haven't missed a workout so far, but started getting a really sore lower back on Thursday night. Stretched, soaked in a hot bath with epsom salts, ibuprofen, but no relief. I still ran on Friday morning, but could hardly walk by the afternoon. Went to urgent care, and the doctor says that he thinks its just muscle strain, but he wants me to lay off working out for a while. I am really unhappy about that. Took my regular scheduled day off today, but if I miss tomorrow, it will be my first missed workout. I've never dropped out of a challenge because my body has failed me, it was always lack of committment. Now I've got the committment, but my body isn't cooperating. I don't even know what caused the problem in the first place, because I never felt anythng hurt me at the time. It just started off a small nagging pain that just kept getting bigger. Anyone with some experience about working through an injury? I don't want to gtive up!!!! I feel too good (except for my back) .
Great attitude! It's perfectly normal to be upset because you fear you may miss a workout. You are starting to see the rewards for your effort - see enough of the good things happening, and the mind becomes re-programmed. At least that's what happened to me.
WRT what you should do - it depends. First, make sure you are doing a thorough stretch before your workouts. I like the ones Arnold Schwarzenegger recommends in his (mammoth) bodybuilding encyclopedia. Not sure what your routine is, but if your back is sore from running, then switch to an elliptical machine. If you injured it lifting dumbbell, you may have to rest it. So... in that case, .do a cardio workout instead of weights for your next workout. Many injuries occur not during the lifts, but rather in using poor posture picking up the weights and returning them to the rack..so be careful! If you hurt it on a weight machine, then you must check carefully the proper settings for the machine, and the alignment with your body joints. Try to pinpoint the cause of the injury. Also, the overriding philosophy here is to do something, rather than do nothing....doing nothing is how I got fat in the first place years ago!
I took pictures right at the beginning and I will post them soon. I thought I'd wait until I have some week four photos to put along side them. I figured that would help motivate me to reach for those " 9's +10's"
I also weighed myself ( which I haven't done in years) and took measurements with calipers. I only weighed myself because we have to have some type of objective measure of where we began. Ny little " weigh in" made it so, SO, obvious that what we weigh is not the measure of fitness or being "thin" enough.
I weighed myself on four different scales and got three different weights ... more than ten pounds different! Crazy. But two of them said 117-118, the other two hovered around 105 and 125. That is insane ... I'm assuming I'm around 120.
Ten years ago when I was doing weight training( 4 days) and aerobics( 5 days) I weighed 133, obviously more than I do now. However, I had low body fat, 15%-16% and was smaller than I am now.
It sure puts what the scale says in a different perspective. My weight is okay right now
( I'm 5'5") but I have a layer of fat and I assume that I have lost some muscle. I have a medium build, (not small) and when I weigh less than 120 I usually look bony. When I weighed 133 people were always surprised that I weighed that much ... but, again, it was muscle, it's nice and dense. And it looks good!
In the end, even if I don't want to weigh less I need to do the same as everyone else, BUILD THE MUSCLE, LOSE THE FAT. Simple as that.
So, I'll post some pictures in two weeks. It's a scary thought ... but I see other brave people who've done it. I bet it makes it easier when you can show you've made improvement with newer pictures alongside the before pics.
One of the best methods of relief for back pain that I've found is from Pete Egoscue. Go to Egoscue.com There are some ( not many ) of the basic exercises there and more can be found in his books. I'd recommend the one entitled PAIN FREE. It's well organized and the first three chapters are a fantastic way to understand more about our musculoskeletal system, what can go wrong, how to fix it and how to keep it healthy.
If you go to Amazon, you can read the reviews of the book, they're very helpful in deciding if it's something you'd want to try. And, if you go to the Egoscue.com website and want some preliminary information, click on METHOD. Just click on it. don't choose from the two submenus under it. You'll get a four or five page summary that is very well done.
In the book, and probably online, there are some exercises that will give you some immediate relief as well as be good for your back.
Another possibility, of course, is to seek out a chiropractor. I met one recently who was better than most because he does more than fix the subluxations in the office. He teaches people the right exercises to do to get their musculoskeletal system back in alignment so that your bones don't keep getting pulled by muscles into "compromising" and pain causing positions.
I'm very sorry to hear of the setback. Do what you can ... try not to be too upset, it won't help. You've been doing great ... if you get a bit off track ... in the end, it won't matter. You're going to continue to do everything you can to be healthy, fit and lean. Keep up the good work. Be nice to yourself and don't just throw in the towel. You'd be upset if you did that ... and you'd have reason to ... but right now, keep up th good work, do your best to have a good attitude and you'll be fine ... long term and probably sooner.
Today was the first day that I sort of didn't want to go to the gym. I had a very busy day with a deadline to meet, a commitment between 10 and 12, drawings to finish and send off and a meeting at three with a team of people. I really didn't know if I could get everything done. I wanted to get to work on the drawings and see if I could fit in the workout later in the day ... the evening probably. BUT ... I did not do that. I decided that the day would probably feel even busier later on and it would be harder to get it done. And I did NOT want to miss a day.
So, I went and had my best cardio day yet! I keep setting goals for myself to make sure that I'm giving it everything i have during the high points ... and I managed to hit every one ...but only by the skin of my teeth. I use RPM as a gauge and try to get my heart rate up higher and higher .
And, boy oh boy, was I ever killing myself on those high points. Aarrrgh ... I'd have to remind myself that it would be over soon ... that it didn't matter if it hurt or if i was terribly out of breath and that it would be worth it. I knew that I'd be glad in the end and I am!
PatriciaK - I think you know the scale weight is all relative. Don't drive yourself crazy getting on more than one scale. Just pick one and use it every 3-4 weeks. Any sooner and that will mess with your head. In the beginning the scale weight (in the end for that matter) isn't going to be what you think it will. I may have shared this but when I started, I set a goal of weighing 145lbs because that is what I had weighed when I was a size 8. I really just wanted to be healthy and in my 8's again. Well I ended up weighing 147lbs and was a size 4/6. :-) It's easier said then done but really try not to let the scale rule your challenge efforts. Use a tape measure instead.
What you describe is a pretty common phenomenom for a lot of people - the "not sure I really want to go workout" feeling. I haven't figured out why we get apprehensive about going to work out. But, having had that feeling hundreds of times, with the end result of just going and feeling great afterwards, I've gotten to the stage where I can ignore it.
Islandersfan ... how are you feeling? Let us know, please. thanks
I'm still figuring out what machines I can use to exercise my upper body without compromising my shoulder that is still recovering. My workout take longer because I'm looking for the machines that will allow me to work the muscle in a similar way to the hand held weights. Sometimes I just have to be in a slightly different position so gravity doesn't tug badly. I can't raise my arm up completely yet and I don't want to do an exercise in terrible form.
Todays workout was the fourth UBWO which means that now I cycle through them again ... this time I have notes and experience with the machines. So, it should go a bit faster. I'm still having a hard time working chest muscles though. i used a pec/fly machine today and finally was able to figure out how to do it in a way that seems very similar to flies done lying down. It still feels like my biceps do a lot of the work though. It may still be a matter of my form so I'll take some extra time and check it in books before I do them again.
Hope everyone is having a good day.
Oh yes, my little food report. I didn't really take a free day because there was nothing I had a hankering for. The most I did was put butter on my toast to have with my egg ... which I also cooked in a teaspoon of butter. I'll pay attention to the delicious foods some of you may have had on your free day ... I'll take notes and maybe I'll indulge myself next free day. I got one idea already ... sweet potato fries. yum ...
i had a tasty breakfast today. Barley( which I rinsed after cooking so it didn't have the gelatinous coating), 1/3 banana, heated together in the microwave and then I added 1/2 cup of cottage cheese and a bit of splenda. The cooked banana is delicious. It's fantastic in plain yogurt too.
And by the way, have any of you noticed how much protein is in some of the Greek yogurts/ I got the one from Cabot because its more reasonably prices and it has 22 grams of protein in one cup. 150 Calories and 11 gm carb. I got the 2%. Much better protein source than the regular plain yogurt. I used to mix it with cottage cheese but I realize that I don't have to. Since it's a bit low on the carb side of the equation I may even go wild and put a bit of chopped fruit or microwaved frozen blueberries. ( that's another delicious yogurt mini meal)
Hope you're all having a good day. I look forward to hearing how everyone is doing.
"Victory isn't defined by wins or losses. It is defined by effort. If you can truthfully say, 'I did the best I could, I gave everything I had,' then you're a winner."
It’s so quiet in this group. I thought I’d post who all has posted in this group as being in a challenge and when they last posted. I didn’t make note of where you were or when you started. How about popping in and letting us know how you are doing.
PatriciaK – 10/17/11
islandersfan – 10/15/11
Twinmom165 – 10/15/11
1moretime – 10/14/11
Monscal – 10/13/11
JosiD – 10/6/11
wiki – 9/18/11
wiki – 9/18/11
Deeter1 – 9/16/11
mybodyforever – 9/16/11
Deeter1 – 9/16/11
mybodyforever – 9/16/11
AK After 50 – 9/12/11
saralynn – 9/12/11
fit4life – 9/12/11
Bright One – 9/10/11
icanduit – 9/10/11
Hi Patricia, thanks for asking. My back is finally starting to get better this morning. I wish I knew what I did that messed it up. Never had lower back pain before and don't want it again. I was really frustrated that the injury came at a time that I was really feeling strong and committed. But I realized being upset about this isn't going to help, so I'm focusing on the fact that I am just derailed for a short time and that I'm going to have to do some version on this program for more than just 12 weeks. I was hoping to get to where you are starting out. It was probably unrealistic to think I could get where I wanted to be in just 1 challenge. I started out at about 170 lbs and I'm 5' 5". My body fat content per the scale started at 43%. I would love to get down to 140 lbs. That is where I was after 8 weeks of the BFL challenge when I was 40 and it looked really good on me.
If I look at this in the big scheme of things, then I feel better about it and am concentrating on ensuring that I get back at this as soon as I can. I am hoping that I can start doing something this weekend so that I will only have missed a week. The hardest part is being at home. I was doing well with my packed lunches and snacks. The doctor put me off work for a week, so I'm home. The one good thing is that I've been stocked up on program food, so I haven't falled off the charts too badly in terms of eating. My portions aren't good though. And I really miss my workouts.
Sharon, your determination to do more than one challenge really helped change my mindset about this. I have a tendancy to go all out and try to resolve problems quickly. It is what I do well, particularly at work. Love crossing off those items on the "to do" list. But I think that reading parts of your story has really helped me to readjust my focus. Like that video (wonderful!) I like the idea of focusing on the 10 pound increments. That would appeal to my immediate focus, while installing good habits that would lead to a better overall lifestyle.
By the way, I have really come to love Greek yogurt! I try to find vanilla fat free, with the highest protein content I can find. I found the BFL whey protein at my local grocery store and I bought it in vanilla, so I add about a half scoop to the Greek yogurt and then throw in some fresh blueberries or blackberries. I really like this and the protein content really satisfies me and I feel full. I like the texture, but was put off at first by the tartness, but that has grown on my and the whey protein takes the edge off the tartness. I also bought the whey protein in chocolate, and I mix a full scoop in with the store-bought pudding cups that are fat free/sugar free (about 60 calories) for my mid-afternoon snack. That seems to satisfy me better that a protein bar and both are relatively easy to pack in my little lunch cooler for work.
Hope all of you are doing well and making progress. Looking forward to hearing more... Keep your fingers crossed for me that I will be in the gym soon. My new comittment is that I will report to you that my portions are back under control.
You're back! ... and your back ... glad to hear that it's somewhat better. And it's wonderful to hear that you've really continued with the program in so many ways. I realize you lost a few workout days but it wasn't for lack of trying or desire.
Do you have any idea what it might have been that bothered your back so much? And what exercises in particular do you think you'll have a harder time doing?
I have some physical limitations right now so I made a list of exercises that i couldn't do and sought to figure out what I could replace them with. I use machines for some of the exercises that I'd ordinarily do with dumbbells. I went around the gym looking at various machines to figure out what muscles they exercised and found good alternatives. I wonder if you can do something similar.
Do you think that an exercise bike would be gentler on your body than any form of running/gliding/stepping type cardio equipment? At least you'd be sitting and your back would be held in a more stable position.
As for the food stuff ... way to go with all your planning and especially with sticking with this. I've been eating greek yogurt too. I was amazed to see how high the protein content is on the Cabot 2% that I've been buying. 22 Grams of protein in 1 cup, 11 grams of carb and 150 calories. What a deal! I usually put a few drops of vanilla extract or maple extract and some Splenda. It's a little low on the carb end so I sometimes eat some fiber one with it. (1/2 cup has 13 net carbs and 14 grams of fiber. highest fiber food on the planet!)
I must go ... I am spending too much time on these forums now. It's fantastic though.
As for Sharon and others who do multiple challenges, it is inspiriting to see them keeping at it, isn't it? Go Sharon ... up at four something !!! Such dedication ... !
As I browse these boards I've found more and more of them ... and they're as excited in challenge 3 as they are in challenge 1. One thing that is nice about challenge one is that it is probably where you'll see the most dramatic changes. Actually, there's probably a lotta drama to be found when muscles start to show real definition at the end... all of it sounds good!
Have you read the ladies success document? It's very encouraging, if you haven't read it, it's worth taking the time to look over and to have as a resource if you're ever starting to doubt whether or not you'll see results. It's great.
Hope you're all having a good day.
Thank you PatriciaK. I updated my profile so you could see what photo was for which challenge. Basically the ending photo was the starting photo for the next challenge. I did 6 full challenges in a row. I started a 7th consecutive challenges but didn't finish the 7th challenge because I decided to explore figure competitions and didn't feel right calling it a challenge. I didn't finish that attempt for personal reasons but so far with this current attempt, all is going well. :-)
© Abbott Laboratories,2013