Off Season Conditioning

[jrmagic]

I'm off to a decent start for me... been working hard on core and legs with some cardio thrown in. Added in some portion control and cut beer consumption way down. I've dropped 10 pounds since Labor Day which gets me back to my fat end of season weight. I'd like to drop another 15-20 before the season starts.

 

[wa-loaf]

Plyo is still kicking my ass. Starting to knock out push-ups like I used to. Too fat to really get anywhere with pull-ups until I shed some pounds.

 

[BenedictGomez]

I've lost 40 pounds since May 1. I'm actually curious as to how this will affect my skiing as I've never lost this much before a start of a season.

 

[Grassi21]

I've lost 40 pounds since May 1. I'm actually curious as to how this will affect my skiing as I've never lost this much before a start of a season.

Congrats. That is some serious weight loss.

I started last week. Did road runs on Thursday and Friday. My time was great but my right achilles is still killing me. I took the weekend off to rest it. Did a nice 5 or so mile mountain bike ride on Monday with powhunter. Last night I did some weights, upper body and core. Today will most likely be a run on the treadmill to spare me some pounding on my achiliies. I have also done a good job avoiding desserts.... my arch nemesis.

 

[BenedictGomez]

Congrats. That is some serious weight loss.

I started last week. Did road runs on Thursday and Friday. My time was great but my right achilles is still killing me. I took the weekend off to rest it. Did a nice 5 or so mile mountain bike ride on Monday with powhunter. Last night I did some weights, upper body and core. Today will most likely be a run on the treadmill to spare me some pounding on my achiliies. I have also done a good job avoiding desserts.... my arch nemesis.

Thanks. I'm a huge dork, so I actually recorded in Excel the # of calories lost that derived from exercise vs. diet, and was amazed to find that eating healthier was actually far more responsible for my weight loss (69% vs. 31%) than working out.

As for my arch nemesis, that would be good beer. When I drink now, I have Michelob Ultra or Miller Lite (96 calories per) as opposed to Dogfish Head (~220 calories per). Oh the sacrifices.......

 

[Grassi21]

Thanks. I'm a huge dork, so I actually recorded in Excel the # of calories lost that derived from exercise vs. diet, and was amazed to find that eating healthier was actually far more responsible for my weight loss (69% vs. 31%) than working out.

As for my arch nemesis, that would be good beer. When I drink now, I have Michelob Ultra or Miller Lite (96 calories per) as opposed to Dogfish Head (~220 calories per). Oh the sacrifices.......

Loves me some Dog Fish... August was a big vacation month for me at the Cape so my beer consumption skyrocketed. Last night I put down a couple of Jack Daniels on the rocks. Works for me.

 

[Madroch]

I've lost 40 pounds since May 1. I'm actually curious as to how this will affect my skiing as I've never lost this much before a start of a season.

That is some nice work....congrats.

wa-loaf-- love plyo....my favorite p90x (that and core synergistcs) workout- in fact I have been throwing it in on occassion during my off or light days during my insanity program.

 

[Madroch]

Thanks. I'm a huge dork, so I actually recorded in Excel the # of calories lost that derived from exercise vs. diet, and was amazed to find that eating healthier was actually far more responsible for my weight loss (69% vs. 31%) than working out.

How do you know which calories are attributable to which... while I generally track cal burn and cal ingestion for periods at a time.. to keep at a certain daily and weekly net cal goal-- not sure how you got your percentages? Unless you diet only for a period of time and don't work out, and then work out and don't diet????

 

[wa-loaf]

wa-loaf-- love plyo....my favorite p90x (that and core synergistcs) workout- in fact I have been throwing it in on occassion during my off or light days during my insanity program.

How do you like the insanity? I seems less time intensive than P90X. Workouts are 45 mins instead of the 1 to 1.5 hr ones.

 

[Madroch]

How do you like the insanity? I seems less time intensive than P90X. Workouts are 45 mins instead of the 1 to 1.5 hr ones.

The fact that it is shorter is why I switched from p90x-- have a new dog and my wife went back to work so I have less time in the a.m.-- and I didn't/couldn't get up early enough to have P90x done by 6:15 am or so-- so I tried insanity. I like it-- great workout-- more of a tone up/weight loss than muscle builder-- lots of cardio with some body-resistance excercises (push ups, power jumps, etc.). While it doesn't have anything like ab ripper x- a lot of the moves have core impact (there is an ab workout- but it pales in comparison to ARX). Its kind of like Plyo X on steroids with some upper body/core excercises thrown in--- much less down/rest time between both excercises and excercise sets. Whereas Tony in Plyo will often chat a bit between each excercise in a set which gives extra rest above and beyond the break between sets-- in insanity you really go from one move to the next without even breaking stride. While Plyo often has me bent over my knees tired-- insanity often has me in childs pose on the floor in a puddle of sweat tired.

 

[snowmonster]

I've lost 40 pounds since May 1. I'm actually curious as to how this will affect my skiing as I've never lost this much before a start of a season.

Congrats! That is serious commitment.

Switching from surfing workouts to ski season workouts today. Concentrating on endurance, legs and core.

 

[BenedictGomez]

How do you know which calories are attributable to which... while I generally track cal burn and cal ingestion for periods at a time.. to keep at a certain daily and weekly net cal goal-- not sure how you got your percentages? Unless you diet only for a period of time and don't work out, and then work out and don't diet????

It's pretty simple math actually.

3,500 calories = 1 pound

So theoretically, the sum of both what you either burn through physical activity OR ingest fewer calories of than your required daily maintenance, divided by 3500, should arrive at loss in pounds.

1) I know my required maintenance calories* that would keep me in stasis, and I lower this figure as I lose weight (i.e. as you lose pounds and weigh less your daily maintenance calorie need will decrease as well) * I use the below link for that

2) I keep track of daily consumed calories

3) I keep track of daily burned calories (biking, eliptical, weights, walking etc...)

So that.....

Maintenance calories MINUS calories eaten PLUS calories burned DIVIDED by 3500 = Daily loss in pounds.

example. 2000 maintenance cal. - 1600 consumed + 300 burned = 700 calories

700/3500 = 0.2lbs

I keep this in MS Excel on a daily basis, and I have been positively stunned at how accurately it has tracked my weight loss (usually within 1lb - 1.5lbs).






http://www.freedieting.com/tools/calorie_calculator.htm

 

[Madroch]

It's pretty simple math actually.

3,500 calories = 1 pound

So theoretically, the sum of both what you either burn through physical activity OR ingest fewer calories of than your required daily maintenance, divided by 3500, should arrive at loss in pounds.

1) I know my required maintenance calories* that would keep me in stasis, and I lower this figure as I lose weight (i.e. as you lose pounds and weigh less your daily maintenance calorie need will decrease as well) * I use the below link for that

2) I keep track of daily consumed calories

3) I keep track of daily burned calories (biking, eliptical, weights, walking etc...)

So that.....

Maintenance calories MINUS calories eaten PLUS calories burned DIVIDED by 3500 = Daily loss in pounds.

example. 2000 maintenance cal. - 1600 consumed + 300 burned = 700 calories

700/3500 = 0.2lbs

I keep this in MS Excel on a daily basis, and I have been positively stunned at how accurately it has tracked my weight loss (usually within 1lb - 1.5lbs).






http://www.freedieting.com/tools/calorie_calculator.htm

I understand that math-- that is similar to using net calories to plan weight loss-- you aim for net calories of 500 fewer than your maintenance calories-- that equals a pound a week (7 x 500= 3500). What I don't understand is how you attributed a percentage of weight loss to dieting, and a percentage to excercise??

 

[ski stef]

Really getting after it that is awesome!!! I just added squats to my after run routine, 1 pushup, 2 sit ups, 3 squats, doubling everything til you get to 10 pushes, 20 sit ups, 30 squats. I still have the p90 but I just can't seem to throw tony in the player so I'm just piecing bits of his workouts and my own knowledge for a little variation.

 

[BenedictGomez]

I understand that math-- that is similar to using net calories to plan weight loss-- you aim for net calories of 500 fewer than your maintenance calories-- that equals a pound a week (7 x 500= 3500). What I don't understand is how you attributed a percentage of weight loss to dieting, and a percentage to excercise??

It's exactly the same as you say, simply with the inclusion of exercise built in.

Since we know that the 3500 = 1 lb, and we know how many calories we're "below" approximate maintenance each day, and since we know approximately how many calories are burned through physical activity each day, we can express it in a percentage.

If you ate 1750 total calories below maintenance for the week, and you burned a total of 1750 calories during the week in exercise, that would 3500 calories in 50:50 ratio.

 

[Sky]

BG...congrats on the loss! I imagine the experience of feeling that much lighter and that much more energetic has got to be a terrific sensation.

Awesome.

 

[BenedictGomez]

BG...congrats on the loss! I imagine the experience of feeling that much lighter and that much more energetic has got to be a terrific sensation.

Awesome.

I do feel more "lively", but the odd thing is I dont feel any lighter.

The biggest change has been seeing my stomach muscles again, it was like they had been buried in an avalanche (of fat).

 

[Sky]

I do feel more "lively", but the odd thing is I dont feel any lighter.

The biggest change has been seeing my stomach muscles again, it was like they had been buried in an avalanche (of fat).

I know if I slack off on the workouts....my legs start to feel very heavy. So it has become quite a concern for me....that I will have to deal with this huge frame (6'9").....long after I can properly maintain it. :>

 

[Madroch]

Somehow found myself watching the crossfit comp on TV-- yikes-- some crazy fit people on that. I'm thinking we need DrJeff to be our AZ entry after tough mudder next year.

 

[drjeff]

Somehow found myself watching the crossfit comp on TV-- yikes-- some crazy fit people on that. I'm thinking we need DrJeff to be our AZ entry after tough mudder next year.

LOL! I'm in decent shape, but by no means do I have 6 packs abs that are visible!


I just laugh at what my "ideal" weight based on the Body Mass Index charts should be! In theory based on that ridiculous chart that many like to use to measure one's "health", at 6'3" to be "healthy" I should be between 150 and 190 lbs. Personally I feel best between 210-215 (borderline obese by that same chart :lol: ) and i'll stick with my ability to run 10 to 15 roughly 8 minute miles a week, cycle around 75 miles a week at about a 17 mph average and do 3 x 40 minute sessions of resistance/plyo training per week and deal with what that chart calls a borderline obese weight for me :lol:

My road cyclist friends(many of whom are total bean poles and would be an "ideal" weight on the BMI chart ) call me jokingly "Mack" as is Mack Truck since as they like to put it, when riding i'm like a big diesel truck, - I don't have the highest top end speed, but once I get going, I can cruise with some serious power for a long time :lol: