Author Topic: General Assessment and Help  (Read 6638 times)

CrystalHunter1989

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General Assessment and Help
« on: February 23, 2013, 11:24:41 AM »
For the last 2-3 years I've been exercising regularly and eating healthy. Starting slow, I've gradually worked my way up to my current level without using any supplements or dieting medicines of any kind. Not even protein shakes, just drinking copious amounts of water every day (around 8-10, 16 oz bottles). I don't know how this would translate to performing in a tactical class or in full kit (I have to use a university gym, so that's not happening anytime soon). Nevertheless, I can see impressive results in my running alone.

1-mile record: 8:32

2-mile record: 18:27

This is coming from a person was almost 300 lbs, with a resting heart rate over 90 bpm and couldn't walk 1/4 of a mile without terrible pain in his feet (due to childhood arthritis). I intend to break all of these figures gradually.

In the meantime, I've been lifting weights to increase my strength. I can almost do a full pull up (underhanded). Pushups are still a royal pain because of the stress it puts on my wrists. I can do about 5 regular ones and 10 reps while on my knees. Bench presses are coming along slowly, since I don't have a spotter I am deliberately holding back to avoid injury. Current weight is about 110 lbs. Arm and peck exercises are producing increased strength, tone following at a slow rate. (I have a very annoying tick in my right elbow that makes it difficult to concentrate on each rep. I've had it examined and the cause is still unknown, but it doesn't cause any pain.)

I run 2 miles every time I'm at the gym, hoping to get up to 3 by summer (due to my school schedule, I'm only at the gym 3x a week, compared to 4x last semester). The body fat's been coming off various areas like my waist and my neck. But for some reason, the ol gut is being stubborn. I've gone from a size 42 to 38 pants (soon to lose another size), but the belly's still there. I understand that body weight is going to fluctuate depending on my fat/muscle ratio (I don't have a current figure on my BMI, since the university gym charges $25 for a long-winded fitness test using outdated equipment.) My current weight is 235. I had surgery over the holidays which put me out of commission for two weeks. My target weight is 200 or as close to that as I can get.

Most of my weight lifting has revolved around increasing upper body strength, but I'd like to tone up my core. This seems to be the one spot where my body stores most of its fat, probably a genetic trait I inherited. While I know my performance is getting better with time, I want to flatten this out. A belly is stigmatized in our society as the single easiest recognized sign of bodily neglect, so I want it gone. I guess it's psychological more than anything.

On the flip side, my cholesterol level is 94. The doctor says most people would kill for that.  :D

So my question is, what have you guys found to be the most effective way to shape the core?

Offline JohnyMac

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Re: General Assessment and Help
« Reply #1 on: February 23, 2013, 05:24:06 PM »
Lots of sex!

Sorry...I couldn't help myself.

Crystal I am impressed with what you have accomplished. It takes determination to drop 65 pounds the hard way.

I believe that weight around your middle is more genetic. When I am at my Dr. requested 200 pounds (Currently at 220) I still have that belly. I mentioned it to the Dr. the last time I saw him and he said, "That's genetic. Now drop your shorts and bend over."

I am 5' 11"; what is your height? That plays into it too.

Do not throw away your slacks after you lose weight. My EDC holster is in the waist band type so I wear one size larger slack sizes. So my slack collection is 38 and 40. When I get down to a 36" waist (200 Lbs) I wear the 38's and currently I am wearing the 40's as my waist is 38.

As stated earlier; I am impressed with what you accomplished. Good luck on the next 35 pounds.

 
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CrystalHunter1989

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Re: General Assessment and Help
« Reply #2 on: February 23, 2013, 06:04:16 PM »
Lots of sex!

Sorry...I couldn't help myself.

Crystal I am impressed with what you have accomplished. It takes determination to drop 65 pounds the hard way.

Ha, that's funny! If I had a girlfriend I'd just kiss her every day, since kissing supposedly burns 40 calories every six minutes...or something like that. Much thanks Johnny, it's been uphill every step of the way, owing to the fact I keep moving around. My life has been crazy. Do a semester at school, then go take a job out of state for the summer. Come back for school, graduate, then move out of state to begin grad studies. I can't believe I forgot to mention that I'm 6'2. Concerning EDC. My main holster is a Milton Sparks Versa Max. After wearing the new pants for a couple of days I was able to put it on and carry comfortably. Maybe I got a brand that stretches easily? I've gotten to the point where I refuse to wear a belt smaller than 1" wide.

The best benefits have been lowered heart rates, no more shortness of breath, and reduced appetite. For dessert, I only use fat free ice cream. About a cup and a half in a regular drinking glass mixed with frozen fruits and a little milk. That Greek yogurt stuff is awesome too. 80 calories, no fat, and very filling.

The belly probably is genetic the more I think about it. It's present in men on both sides of the family, except the uncles for some reason...

If I can keep losing just one pound a week I should hit the 200 mark by June, give or take.

Offline thatGuy

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Re: General Assessment and Help
« Reply #3 on: February 24, 2013, 02:53:06 AM »
Hell yeah Crystal!

Dude you are fighting the good fight and winning, don't give up on yourself!

If push ups are killing your wrists try doing them on closed fists instead of open handed or you can put a set of dumbbells on the deck and push off of them to keep your knuckles from getting torn up. Push ups are way better then bench presses because your face is lighter than the bar which lets you push to the point of failure.

Like JMac says sex is a great core exercise... might explain the belly fat on married men!

Failing that sit ups with dumbbells/kettle bells/medicine ball while sitting on a core ball will kick ass for sure.

Personally I like the Elliptical Rower because it brings the legs, lungs and heart into the equation and fat burns so much better with a solid heart rate.

But really dude you are kicking ass. Your mile is faster than mine... even if Reaver was chasing me!

Your mile is better than his too.  [url=http://yoursmiles.org/p-m

 

CrystalHunter1989

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Re: General Assessment and Help
« Reply #4 on: February 24, 2013, 09:42:30 AM »
Hell yeah Crystal!

Dude you are fighting the good fight and winning, don't give up on yourself!

Personally I like the Elliptical Rower because it brings the legs, lungs and heart into the equation and fat burns so much better with a solid heart rate.

But really dude you are kicking ass. Your mile is faster than mine... even if Reaver was chasing me!

Your mile is better than his too.

Thanks ThatGuy! I spent a few months on the elliptical runner before hitting the track, just to make sure my heart was used to working for extended periods. We don't have a rowing machine, but we've got a medicine ball. I'll look into those sits ups you mentioned. Probably just as good as those incline sit ups I've been doing. As to pushups, we don't have any dumb bells with square shapes, so I'd be rolling all over the place. If I was at home I'd borrow someone's AK and do it Spetsnaz style.

Offline JohnyMac

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Re: General Assessment and Help
« Reply #5 on: February 24, 2013, 12:31:40 PM »
Medicine ball? Is that anything like a Eight ball? WHOOPS!  :o That was in  previous life...
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Offline thatGuy

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Re: General Assessment and Help
« Reply #6 on: February 24, 2013, 03:52:03 PM »
I'm picking up what you're putting down JMac!

Keep fighting the good fight Crystal.


Offline rah45

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Re: General Assessment and Help
« Reply #7 on: February 24, 2013, 04:58:54 PM »
Crystal, thanks a lot for posting this. I've been fighting my weight for a while without success. It is really encouraging to see someone who started out about where I am now (270) get down to where I need to be (around 200 - I'm 6'0").

CrystalHunter1989

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Re: General Assessment and Help
« Reply #8 on: March 12, 2013, 10:47:54 AM »
Well, I got sick with the flu. Combined with my looming papers, I'm about two weeks behind in the workout schedule. It's all good though. I finally got my face above the pull up bar and my weight is below 230.

Offline JohnyMac

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Re: General Assessment and Help
« Reply #9 on: March 12, 2013, 07:58:10 PM »
Awesome to hear Crystal! I weighed myself this AM and was shocked o see I had inched up to 230 #'s. Now that is with only eating breakfast and dinner as I have been skipping lunch.

I should have been exercising all winter but have lived a relatively sedate existence. I have been spending 90% of my time pulling wire and installing outlets, switches and such.

As a matter of fact I got my final - Final electrical approval today! No more 300+' extension cord from the farmer across the way to the house for the ceiling fan and minor electronics. My wife has a tude about the whole electrical thang. She liked us being 90% or so off the grid.

Anyhow I digress: It looks like walks then jogs are in order for me to get down to where "I think" I need to be.

I admire your progress Crystal!  [URL=http://www.smileyvault.co
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Offline thatGuy

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Re: General Assessment and Help
« Reply #10 on: March 12, 2013, 08:01:20 PM »
Throw Mrs.K in the wheel barrow and take her with JMac.. double the pleasure, double the fun! :P

Offline thatGuy

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Re: General Assessment and Help
« Reply #11 on: March 12, 2013, 08:02:22 PM »
No worries Crystal, everyone gets sick, tired or beat down from time to time. Just make sure you get back on the horse when it all blows over!

You got this bud.

Offline JohnyMac

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Re: General Assessment and Help
« Reply #12 on: March 12, 2013, 08:04:56 PM »
TG...To funny! "Throw Mrs.K in the wheel barrow and take her with JMac.. double the pleasure, double the fun!"  [URL=http://www.smileyvault.co
 
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Offline thatGuy

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Re: General Assessment and Help
« Reply #13 on: March 12, 2013, 11:47:07 PM »
I doubt she would go for it but it would be great cardio!

CrystalHunter1989

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Re: General Assessment and Help
« Reply #14 on: April 04, 2013, 10:56:13 PM »
Finally back on track. Weight still below 230, but I've made some changes to the exercises. Instead of doing pullups, now I'm do fly pulls (my pecks and arms are already feeling it!), and replacing sit ups with the plank. Pushups are still killing me, I don't know how you soldiers ever managed to do more than twenty in a minute! I'd be nice if there was an obstacle course nearby. Running, jumping and climbing over things works more muscles than just static lifting.

Offline mountainredneck2051

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Re: General Assessment and Help
« Reply #15 on: April 04, 2013, 11:36:41 PM »
you can work out 24/7 and not get where you want to be

you can't out run a fork

drink nothing but water, snack on fruit, try to eat as much fruit and veggies as you can and only add a little bit of other foods and you'll be dropping pounds like you have never imagined 
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Offline JohnyMac

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Re: General Assessment and Help
« Reply #16 on: April 05, 2013, 09:15:35 AM »
Crystal,
one of my favorite exercises and is quite the workout is jogging in the woods.

Up at camp part of my morning jog was to jog along the deer paths that my brother and I built. It's a lot different then jogging along a road. There is a nature walk near where I am in RI now. It's about 4 miles long and weaves through woods and open farm fields. I am going to start giving that path a tryout while here in RI.

Is there a nature walk/path near you? 
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CrystalHunter1989

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Re: General Assessment and Help
« Reply #17 on: April 05, 2013, 11:13:37 AM »
Crystal,
one of my favorite exercises and is quite the workout is jogging in the woods.

Up at camp part of my morning jog was to jog along the deer paths that my brother and I built. It's a lot different then jogging along a road. There is a nature walk near where I am in RI now. It's about 4 miles long and weaves through woods and open farm fields. I am going to start giving that path a tryout while here in RI.

Is there a nature walk/path near you?

I'll have to check. Mostly farmland around here.

CrystalHunter1989

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Re: General Assessment and Help
« Reply #18 on: April 05, 2013, 10:33:21 PM »
you can work out 24/7 and not get where you want to be

you can't out run a fork

drink nothing but water, snack on fruit, try to eat as much fruit and veggies as you can and only add a little bit of other foods and you'll be dropping pounds like you have never imagined

I already go through 8-10, 16 oz bottles a day, workout or none.

CrystalHunter1989

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Re: General Assessment and Help
« Reply #19 on: April 15, 2013, 05:39:18 PM »
Did my first 5k today! 32:56

Offline crudos

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Re: General Assessment and Help
« Reply #20 on: April 25, 2013, 10:37:19 AM »
Nice one CH, great job!

Offline Currahee

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Re: General Assessment and Help
« Reply #21 on: April 27, 2013, 11:00:15 AM »
Here are a couple of suggestions, mind you I'm no expert.

Rucking, if you run three days a week you might want to try carrying your ruck for another 2-3.  Start at 30 minutes and get a baseline to see how far you go and work up.  Rucking works the core and your leg muscles in a completely different way.

Dumb bells, I walk for 30 minutes five times a week with dumbells, doing range of motion arm exercises, I started with five pounds and now use a 15 pound kettlebell.  Lots of stuff you can do and different stuff every day, this works a lot of different muscles much faster and for endurance more than strength.
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CrystalHunter1989

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Re: General Assessment and Help
« Reply #22 on: April 27, 2013, 11:04:04 AM »
Here are a couple of suggestions, mind you I'm no expert.

Rucking, if you run three days a week you might want to try carrying your ruck for another 2-3.  Start at 30 minutes and get a baseline to see how far you go and work up.  Rucking works the core and your leg muscles in a completely different way.

Dumb bells, I walk for 30 minutes five times a week with dumbells, doing range of motion arm exercises, I started with five pounds and now use a 15 pound kettlebell.  Lots of stuff you can do and different stuff every day, this works a lot of different muscles much faster and for endurance more than strength.

Those are both good ideas. I've considered rucking for some time now, but since I use a college gym it might look a little awkward with a big ALICE pack strapped on my back. Once I'm done with this semester there are places at home I can do it.

Offline mountainredneck2051

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Re: General Assessment and Help
« Reply #23 on: April 27, 2013, 11:50:11 PM »
dumb bells are hell on the joints so beware
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CrystalHunter1989

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Re: General Assessment and Help
« Reply #24 on: May 09, 2013, 04:14:38 PM »
Ran my 5k in record time and have lost 3 more pounds. One thing I've finally realized is that you NEED a recovery period. Not just a day or two, but a whole week. And you shouldn't fear the recovery period if you're eating correctly!