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Minu ~
The Master
Posts: 2592
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 # Posted: 26 Sep 2007 16:40


COOL Link, thanks Jennie. Think I'll be busy at that site for a WHILE.



Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 27 Sep 2007 14:34


After the walk that I did on Tuesday (two days ago), I developed this intense ache in my left hip that showed up on Wednesday and lasts even now. It feels like the joint is somewhat dislocated or something. Is this standard, or should I consult my doctor? Perhaps cardio is a bad idea for me at my current weight? What do you think?
Keith A
traineo Regular
Posts: 42
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 # Posted: 27 Sep 2007 14:45


Whenever I get back into an exercise routine after having lapsed for a month or two, I always suffer from some moderate pain. Sometimes it's in my lower back, sometimes it's in my groin, sometimes it's in my calves. But I've found that stretching a little bit more before and after the workouts tends to go a long way. And after a few weeks, I'm working out with greater intensity and far less pain.

I would suggest that you give yourself a few days to recover. Don't strain yourself while you're still in pain, but see whether it goes away after a few more days.

If it doesn't, I'd absolutely contact your doctor.

Assuming the pain does subside, I would definitely keep up your cardio. Stick to low-impact workouts like walking or elliptical training, but don't give up on it. I'm not saying "no pain, no gain," but you can't let yourself give up during your body's period of adjustment to strenuous activity.
Jeff West
Fitness Guru
Posts: 237
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 # Posted: 27 Sep 2007 16:29


I made many attempts at starting fitness routines over the years, and my one fault early on was getting so geared up I'd go gung-ho right at the get-go. It's important to ease into things. It won't take too long for your for your body to catch up with your enthusiasm, just give it a little time. That may mean cutting back to doing just regular walks for a couple of weeks, then power walks, then jogging, then.....

I agree with Keith, hold up until your pain is gone, and see Doc if the pain persists. Maybe you can use your downtime to do a little reading. Hang in there.

Cheers!
Minu ~
The Master
Posts: 2592
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 # Posted: 28 Sep 2007 10:20


Last night, after choppin' up a pile o' wood down there, I cleaned out the basement big time, in preperation for converting that whole area in to MY space.

The recent messages from my knees are finally being well-recieved and I have chosen to get into body-weight resistance training again, and in my new and improved workout area down there. It's dark and concretey and unfinished, and I think that's poetic, as so is my body--well the unfinished bit.

So, starting today, I'm going to go at it Mondays, Wed's and Fridays, with my cardio blastings a la elliptical in between.

Lookin' forward!

Enjoy the weekend, All.
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 2 Oct 2007 04:51


I read recently that strength resistance training is beneficial over cardio because it allows for muscles to be built in place of fat quicker, and muscles burn the fat even while you sleep, thus allowing for greater and continued weight loss over time. Since I had so much trouble walking the first time, do you think it would be beneficial to get some muscle in place of the fat first before getting further in the cardio with some strength resistance exercises using my body?
Minu ~
The Master
Posts: 2592
Post History
 # Posted: 2 Oct 2007 11:10


Johnny, I say if you're up to it, do it all; cardio every other day with resistance in between. Just take it all slowly at first, and with the weight work, with a trainer, if possible.

In your case, I think that cardio health is extra important, so try to think of it as a same-sized puzzle-piece as the fat-loss when looking at the big picture.



Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 2 Oct 2007 14:34


That sounds good Minu, can you point me to any strength resistance work outs to do without any equipment?
Splint Chesthair
Fitness Guru
Posts: 471
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 # Posted: 2 Oct 2007 14:45 - Edited by: splint


Push-ups, bodyweight squats, and pullups (or bodyrows if you can't do a pull-up). Start with these and build up number of repititions. Then do some research and find other exercises you think might be interesting, that's what I do.

BodyRows:
http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki /BodyRows

Crossfit Demos:
http://www.crossfit.com/cf-info/excercise.html

Simplefit.org has a great program that only uses push-ups, pull-ups and bodyweight squats.

http://www.simplefit.org/

I use simplefit and in July I weighed 205 with 28% bodyfat and a 29 BMI (obese). Today, I weigh 181 with 18.5% BF and my BMI is 24.9 (normal range). Sure, I watched what I ate and added other exercises I wanted to try like burpees and bear crawls and crab walks and tabata squats. I also trained for a duathlon along the way but that's all the resistance training I did. Now I run a 10K every Sunday just for fun because it feels good.
Minu ~
The Master
Posts: 2592
Post History
 # Posted: 2 Oct 2007 14:45


Well, I'm getting back into Calisthenics myself and really digging it, which is at its core: push-ups, sit-ups/crunch work, pull-ups & squats. Lunges are good too, and adding dips to the routine is also great.

The best part is, it requires minimal gear/inve$ment. Form is key though, so Googling for vids and tips is a good place to start.



Jeff West
Fitness Guru
Posts: 237
Post History
 # Posted: 2 Oct 2007 16:42 - Edited by: jwest62


Quoting: leetcharmer
do you think it would be beneficial to get some muscle in place of the fat first


Johnny, don't equate adding muscle with fat loss. You can add 20 lbs. of muscle without loosing a single ounce of fat. Adding muscle only 'aids' a weight loss program by increasing the metabolism.
Jason F
traineo Newbie
Posts: 1
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 # Posted: 2 Oct 2007 18:01


Yeah, RUN RUN RUN! You can get ripped and fit getting your heart rate up, Cardio is the way to best health I think. Keep that heart strong.

For strength exercise, body weight exercises cannot be beat, cause they are free and easy to do. You don't get all huge, but you look great after a few months, trim and fit!

Pullups, pushups, crunches, lunges, jump up on the park bench and down and up a few times. Get creative. Don't over do it, and never forget to stretch well!
Johnny Jelinek IV
traineo Newbie
Posts: 23
Post History
 # Posted: 15 Oct 2007 04:44


Hey everyone, it's been about 2 weeks since I've last posted. School has been making it really difficult to get into a consistent routine. And I may have to rethink this cardio thing. I've made at least one attempt each week to do cardio and after a walk, my hip or foot seems to come out with a joint pain that gets better about 3 days later. I need another strategy than cardio for now to get some of the weight off, then I can implement that for my additional heart benefits.

My school has a swimming pool ... do you think that can be a legitimate replacement for walking? Or should I simply just do resistance training to get the weight off?
Minu ~
The Master
Posts: 2592
Post History
 # Posted: 15 Oct 2007 09:27


Swimming is great cardio, and a lot of potential freakin' WORK if you go hard, for all muscle groups.

Thing is, and I'm speaking from experience as well as reading heaps about it, and surely you can test it out for yourself--most folks find a notable ravenousness apres-swim; waaaaaay more than the hunger levels experienced after walking or jogging, and this hunger, followed often of course by chowin' down after swimming is likely a big part of what keeps a lot of swimmers less than lean, compared to folks using other cardio workouts.

What's weird about this to me is, I find the hunger levels the same whether I swim in an icey Canadian lake, or a heated indoor pool...

That aside, I just LOVE it, and would so enjoy having a pool at my disposal, enjoy it if you go for it!
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 15 Oct 2007 18:16


can you point me to swimming exercises that promote weight loss without equipment?
Steve W.
traineo Newbie
Posts: 11
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 # Posted: 15 Oct 2007 20:38


here is a link to a Navy SEALs workout that is pretty good.

http://www.pytlik.com/escape/navyseals2.html
Johnny Jelinek IV
traineo Newbie
Posts: 23
Post History
 # Posted: 16 Oct 2007 19:12


wow ... that looks so far beyond me. Don't they workout all day long though?

Swimming for 15 minutes without stopping doesn't sound too bad though ! I may try that out this week


N Jones
traineo Newbie
Posts: 1
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 # Posted: 2 Feb 2008 08:47


I think Johnny had asked this question earlier and I was hoping someone could decipher it for me as well, what DOES this mean?

# Bulgarian Split Squat: 2 sets x AMRAP each leg @ 333 30s rest
# A2: Hip thigh extension: 2 sets x AMRAP each leg @ 333 30s rest

Please forgive my ignorance, but "AMRAP" and "@ 333" are something like a foreign language to me. Mahler's clearly a smart guy, and I would love to be able to take advantage of his techniques with proper instruction. Keep up the work, Johnny buddy. I'm right there with you.

BTW Love this site, its exactly what I needed, and thank you to everyone who has contributed to it.
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