Fitness and being Healthy

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Re: Fitness and being Healthy

Postby Snake-Aes » Thu Feb 27, 2014 3:37 am

Sleep length also factors in there and is usually a myth.
Sleeping too much is almost as bad as sleeping too little, and the values for "too much" and "too little" vary by person.
My good night's sleep lasts a little over 6 hours. If anyone else home sleeps this much they'll wake up zombies.
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Re: Fitness and being Healthy

Postby Shoju » Sat Mar 01, 2014 10:41 am

Nikachelle wrote:
Shoju wrote:Thanks :)

And that's what happens when someone thinks a marker is dry erase, when it's just a really cheap red sharpie.

Oh shit! lolllll

So what's your next goal btw? (If you have any for fitness/weight loss, that is.)


MY next goal:

There is a zombie 10k at the end of the summer. Sort of a Cross Country, obstacle, "not tough mudder" but harder than a normal 5K I want to do more than just.... complete it. So, my goal is to be in good enough shape that I can put forth a respectable showing in that.

In the process, I'm hoping to drop the last 5 lbs to my first goal weight of 175. That will be losing the fat, gaining muscle, so it should be as big of a process as what I've gone through. So far, I've been focusing on really shedding more weight than anything else. I've gained more muscle, and I'm in better shape, but I want to go from where I'm at, to in really good shape.

My ultimate goal is to look good naked.

But that's going to take time. I have a lot of excess skin, that's going to have to tighten up. Right now, I sort of look like a woman who just had a baby. My stomach is very.... gross. I knew that was going to be part of the process, because you don't lose 100+ lbs, and not end up with excess skin.

But next goal: Zombie 10k.

About the smiling:
I'm actually a lot happier than I ever have been. I don't smile much in pictures. I'm incredibly self conscious about my smile, so I really only smile when I'm in a picture with someone. I rarely smile in pictures by myself.

I just chopped all of my hair off today, so I will post a smiley picture. I feel like a new man :)

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Re: Fitness and being Healthy

Postby Fivelives » Mon Mar 03, 2014 6:06 am

Snake-Aes wrote:Sleep length also factors in there and is usually a myth.
Sleeping too much is almost as bad as sleeping too little, and the values for "too much" and "too little" vary by person.
My good night's sleep lasts a little over 6 hours. If anyone else home sleeps this much they'll wake up zombies.


Research suggests that it's not the length of sleep overall but the number of sleep cycles you go through. They tend to come closer together with shorter periods in each stage at the beginning of sleep, and get progressively longer as sleep continues. I don't know of any studies done on it, but I would lay good money on the "sweet spot" being where a full sleep cycle starts taking over 45 minutes each or so (roughly about 5-7 hours total). This is why a 20 minute power nap is considered to be pretty good - when you first fall asleep, the entire cycle (from light sleep back to light sleep) takes about 20 minutes.

And holy shit, Shoju - you look like a new man, too. Nice going!
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Re: Fitness and being Healthy

Postby Snake-Aes » Mon Mar 03, 2014 4:58 pm

Fivelives wrote:
Snake-Aes wrote:Sleep length[...]
Research suggests that it's not the length of sleep overall but the number of sleep cycles you go through.[...]
Yeah, something like that. I'll look up what I can next time i'm around.
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Re: Fitness and being Healthy

Postby Nikachelle » Wed Mar 05, 2014 7:30 am

I am trying out parkour tonight. I will likely be unable to walk tomorrow.

Also, I've got yet another injury (this is driving me crazy) that I don't know what it is and I can't ask the physiotherapist yet because my benefits don't roll over till April 1st and I'm out of cash for it. It's between my left butt cheek and my thigh - it just feels sore 24/7. It's pretty deep into the lower bum cheek so it makes me think it's some kind of connective tissue inflammation. It feels awkward when I go up stairs (feels weak), but when I run on it I don't feel anything. Sitting doesn't hurt either. It's probably been going on for about two months and while it's been varying degrees of pain, it's never really gone away. Stretching seemed to help it, but it never dissipates completely. Any ideas?
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Re: Fitness and being Healthy

Postby Fivelives » Wed Mar 05, 2014 9:51 am

Sounds a bit like this: http://www.nirschl.com/gluteus-medius-m ... -tears.asp

And be careful with parkour. It's ridiculously easy to break yourself doing that - I sincerely hope you're starting in a gym on pads instead of trying to do it outdoors on buildings and the like.
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Re: Fitness and being Healthy

Postby Nikachelle » Wed Mar 05, 2014 10:17 am

Fivelives wrote:Sounds a bit like this: http://www.nirschl.com/gluteus-medius-m ... -tears.asp

And be careful with parkour. It's ridiculously easy to break yourself doing that - I sincerely hope you're starting in a gym on pads instead of trying to do it outdoors on buildings and the like.

Blargh, so possibly what happened to my shoulder... just at the top of my leg muscle instead. Fabulous. (It's definitely not where the hip is though.)

The parkour thing is inside in a gym. I think it'll mostly be running/jumping to begin with since everyone I'm going with is a stark beginner and I'm the only one who even has any gymnastics experience at all.
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Re: Fitness and being Healthy

Postby katraya » Mon Mar 17, 2014 8:28 am

Nika and I did our 5k yesterday!

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She shaved 35 seconds off her last time and I came in 7 minutes under my very conservative goal!
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Re: Fitness and being Healthy

Postby Nikachelle » Mon Mar 17, 2014 8:32 am

Was an awesome race! :mrgreen:
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Re: Fitness and being Healthy

Postby Aubade » Mon Mar 17, 2014 2:26 pm

woo! Nice job!

I need to get my ass off the couch and convince myself I could do such a thing.
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Re: Fitness and being Healthy

Postby Zalaria » Tue Mar 18, 2014 5:30 am

How about a... couch-to-5k running plan?

http://www.c25k.com/
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Re: Fitness and being Healthy

Postby Kal » Tue Mar 18, 2014 1:22 pm

Zalaria wrote:How about a... couch-to-5k running plan?

http://www.c25k.com/


Good stuff all around. I'd add to their reading list The Runner's Guide to the Meaning of Life by Amby Burfoot (hehe, foot) and The Runner's Rulebook by Mark Remy.
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Re: Fitness and being Healthy

Postby Nikachelle » Tue Mar 18, 2014 2:53 pm

Running is one of the easiest sports to get into. Strap your shoes on and just go outside. Run as slow as you want, and as little as you want, and then just increase it the next time you go out. You don't need a gym membership, or a GPS tracker, or any kind of fancy gear - just a pair of shoes (and a sports bra if you're a chick).
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Re: Fitness and being Healthy

Postby Amirya » Tue Mar 18, 2014 3:15 pm

Heh, I like that, Nika. Pants optional. :D

I found out I put a few pounds back on (whoops), so I may try this out to try and shed them again. Still can't find a proper motivation, 'cause I don't think "to get people to shut the hell up before I punch them" is a good one. Am going to drag my roommate into this since he does want to lose his bulk.

Big downside is that, due to stupidity at work and shit, I'll have to get up an hour earlier to do this, which will make me even more pissed off than normal, which should be an absolute joy for whomever I interact with.
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Re: Fitness and being Healthy

Postby Skye1013 » Tue Mar 18, 2014 4:23 pm

Who knows... maybe the endorphins gained from running will actually counteract some of the pissy mood! :D
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Re: Fitness and being Healthy

Postby Amirya » Tue Mar 18, 2014 5:25 pm

I drained them out of my system about six years ago, bottled them, and threw them in the ocean, along with a note. Let me know if you find that bottle. :lol:
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Re: Fitness and being Healthy

Postby Fivelives » Wed Mar 19, 2014 7:11 am

Nikachelle wrote:Running is one of the easiest sports to get into. Strap your shoes on and just go outside. Run as slow as you want, and as little as you want, and then just increase it the next time you go out. You don't need a gym membership, or a GPS tracker, or any kind of fancy gear - just a pair of shoes (and a sports bra if you're a chick).

So. Much. This.

I have a plan for people who aren't shooting for the 30 day 5k. It's far more reasonable, and I've had a lot of success easing my friends into working out with this:

Walk/jog means to jog until you're out of breath, then walk until you've recovered enough to jog some more. Jog means to jog without stopping to walk. Walking is when you always have at least one foot on the ground, jogging is when you bounce from one foot to the next. A brisk walk should be roughly at the same pace as a walk/jog, but keep it to something classified as a walk instead of a jog.

Week 1-2: Mo/We/Fr: walk/jog 1k, Sat: brisk walk 1k
Week 2: Mo/We/Fr: jog 1k, Sat: walk/jog 1k
Week 3-4: Mo/We/Fr: jog 1k, walk/jog 1k (2k total distance), Sat: walk/jog 2k
Week 5: Mo/We/Fr: jog 2k, Sat: walk/jog 2k
Week 6-7: Mo/We/Fr: jog 2k, walk/jog 1k (3k total distance), Sat: walk/jog 3k
Week 8: jog 3k

That gets you to doing 2 miles*, which is a reasonable enough distance. At this point, start working on your pace. Aim to get it down to 16 minutes for a 3k run before the end of month 3 - that's an 8 minute mile pace, which is pretty good if you're going from couch potato to distance runner. Once you hit 8 minute miles, then start working on distance (this time up it 1k every week instead of every 2 weeks) again until you're up to 5k - or roughly 3 miles.

I also cannot - repeat, CANNOT - stress this enough: before starting a running plan, visit a good shoe store and find the right shoe for your foot type. This will help prevent a number of injuries, like shin splints, fallen arches, and any number of other issues beginning runners get.

*I also highly recommend doing body-weight exercises at the very least on "off" days. Pushups and situps in particular, but also deep knee bends, flutter kicks, leg lifts, bicycle kicks, back extensions and the like. You can download a copy of the Army's FM 21-20 for free here (clicky), which has a pretty decent and fairly comprehensive listing of body weight exercises that you can do. Bonus: it's free.
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Re: Fitness and being Healthy

Postby Nikachelle » Wed Mar 19, 2014 7:40 am

8 minutes per mile is an absolutely insane pace for a couch potato within three months. I run 3-4 days a week and I'm not even running close to that pace (latest race results have me at 8:51 per mile and that's in race conditions when I just naturally run faster due to adrenaline). I don't think 8 minute miles are a realistic goal for someone when they're first starting out.

I'd suggest something closer to 11-12 minute miles.
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Re: Fitness and being Healthy

Postby Fivelives » Wed Mar 19, 2014 12:02 pm

The build-up is also about helping to find their rhythm, I think I forgot to mention that part. And I've seen people go from plebe fatbodies to 7 minute miles in the course of 8 weeks or less. Granted, that's part and parcel of the whole concept behind military boot camp, but still.

Pay attention to your breathing. Count your footfalls during each inhalation, like inhale-2-3, exhale-2-3, etc. Once you've got a rhythm that you can keep up for the entire distance of your run (keep the rhythm going, that's the most important bit), then start speeding up your breathing and keep your footfalls matched to it. That's the easiest way I can think of to increase your pace.

The sticky part is getting over the tendency to hold your breath while you're running and forcing the rhythm you've developed over the course of building up to a distance goal. Keep your breathing smooth and even, and steady - it helps if you breathe in through your nose and out through your mouth.

Once you've got that rhythm down, distance won't be an issue ever again. As long as you keep your breathing even with your own personal rhythm your legs can keep going far, far longer than your mind can (at least until you're at a MUCH higher skill level - think decathlete here). It sounds counterintuitive, but give it a shot and have faith in yourself. I'm pretty sure you'll be surprised.

Distance runners should also make sure they're running with a heel-toe foot strike. Sprinters run on the balls of their feet and use the springiness of a tensed ankle to help build up speed off of the blocks. Don't do that, at least not over the course of a long run. Even sprinters switch to heel-toe running after they're off the blocks and fully upright.
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Re: Fitness and being Healthy

Postby Nikachelle » Thu Mar 27, 2014 6:53 am

Ran my first 10k race in New York City this past Saturday. 59:37 total time. I had wanted around 60 minutes (although I was hoping for the magic of a race to take me 5 minutes under that), so overall I'm pretty happy with it. Happy enough with the results and now I have a starting point to work from for my next 10k race.
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Re: Fitness and being Healthy

Postby Gracerath » Mon Mar 31, 2014 9:22 pm

I wish I could jog but it is too much impact for my back. I have a herniated disc and it doesn't take a lot to irritate it. I need to look into an elyptical machine. In the mean time, I walk. Today I weighed myself and I'm officially the lightest I've been in probably 10+ years. I started my trek at ~320lbs two years ago. Today my scale told me I was at 259. I've done several different lifestyles. Low calorie, low fat, low carb. A combination of low calorie + low carb seems to work best for me. My goal is to be at 220. At 6'2 I'll still be doughy but I feel that will be a reasonable goal to hit. We'll see what things are like at the time and maybe I'll push for 200.

Feels good.
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Re: Fitness and being Healthy

Postby Skye1013 » Sun Apr 06, 2014 5:13 pm

Congrats! Keep up the good work!
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Re: Fitness and being Healthy

Postby Nikachelle » Wed Apr 09, 2014 6:59 am

That's amazing Gracerath! Well done!

Another victory for me: 10 years ago I bought two sizes of my favourite skirt. One was two sizes smaller than the bigger one. For 10 years I have kept that skirt hoping to one day fit into it. TODAY IS THAT DAY. I even cut the tags off today. I'm fairly certain this isn't in style any longer, but I've got zero shits to give!
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Re: Fitness and being Healthy

Postby Skye1013 » Thu Apr 10, 2014 11:01 am

Nikachelle wrote:That's amazing Gracerath! Well done!

Another victory for me: 10 years ago I bought two sizes of my favourite skirt. One was two sizes smaller than the bigger one. For 10 years I have kept that skirt hoping to one day fit into it. TODAY IS THAT DAY. I even cut the tags off today. I'm fairly certain this isn't in style any longer, but I've got zero shits to give!

Personal success > style.

Once the endorphins wear off of being able to fit in the skirt... then you can worry about whether it being in style is a concern to you :D.
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Re: Fitness and being Healthy

Postby Amirya » Thu Apr 10, 2014 11:08 am

I complained to my mother about the need to buy smaller jeans, since I am fairly certain I can take my belt in another notch, save for the extra denim bunching at the waist in a seriously unattractive fashion. She's offered to take them in, since she's having to do it to her own skirts (weight loss due to chemo).

I realised this AM that the jeans I am currently wearing are the same ones that, last week, I was able to just tug off, instead of having to unbutton/unzip them.
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