Working it out!
 

There are a LOT of diet threads on GC. Which is great. We should all be thinking about what we put in our bodies, regardless of whether we go low carb or low fat. But more than that we need to get our BOOTIES IN GEAR!

The black community has higher rates of obesity than the community ing general. We need to watch what we eat and move more.

Sorors, Memberfriends and Sisterfriends! What is your workout schedule? This is your general plan- I know that I don't always do everything I want, but I am really good about doing weights and one day of cardio at the very least! If you don't have a plan you need to start working on one ASAP! We have higher rates of heart disease too!

Here's mine:

M: was 30 minutes moderate-high intensity interval cardio, now 60 minutes African dance :D

T or W (whenever I have recovered from M): upper body w/weights. My upper body workout consists of:
3 sets of 12-8, starting with light weight at 12 reps for the first set and ending with 8 reps at the maximum weight that I can handle with good form
bench press
pushups
dead lifts
rows with a barbell
hammer curls
tricep kickbacks
8 minute abs

Th: Rest

F: was 30 minutes cardio, now 90 minues of African dance

Saturday: rest/go out and party

Sunday: Lower body with weights:
squats with barbell
lunges with dumbells
deadlifts
calf raises

ETA: If anyone wants help putting together an efficient workout schedule I am happy to help, or point you to a website where you can get really good advice.

Re: Working it out!
 

I like this day!

Well...living in NJ and working in NY with a crazy toddler doesn't give me much time. I try to go to the gym twice week. The days vary. It depends on when Mr toocute can pick up babyperson toocute.

Day one
Aerobics class 45 minutes
After class do the weight machines
Stretch
Run to port Authority to head home

Day two
Same as day one :D

I try to walk whenever I can
- From the bus terminal to work and vice versa. Those of you in NYC, Bus is at 40th and 8th I work on 3rd and 39th. Thats a NICE walk.
- From the daycare to my house. That's a nice ten minute walk

I'm going to buy a workout tape so I can add one or two more days to my routine. When terror toddler get a little older things should get better :)

Re: Re: Working it out!
 

I know what you mean. My cousin lives in NJ and I used to stay with them a great deal when I was unemployed. I got to watch the baby (now a precocious 2 year old) so she could make her 8:30 tae bo class, lol. Luckily I LOVE that baby and was happy to have her around, so it worked out for me!

Her gym expanded last year and now they have a day care center that all the Mommies who work out use.

Gyms in NYC are really surprisingly far behind when it comes to helping exercisers with kids out. I have yet to see one with a day care center available (although i think that New York Sports Club has them- when you pay more than 100 bucks/month for your gym you ARE entitled to a few perks I suppose).

I like to walk sometimes too- on days that I don't feel like being inside a gym I walk from Penn Station to the Border's on 31st and 3rd ave for a quick sugar-free French soda and then back (waiting til the rush hour madness has died down).

I started Weight Watchers 1 month ago and so far I have lost about 11 pounds:) ...So I am very happy about that. I try to add in as much exercise as possible. I use my school's fitness center three times a week. I do the cardio machines for about 15 minutes and the treadmill for another 15 minutes. I've also been experimenting with free weights. If I can get to the gym, I do little things like walk to the next train station instead of getting on one train to transfer to the other. I just end up taking one train. I also take the stairs instead of the elevator or escalators. I feel great doing this. Oh, since I can't so push ups for the life of me, I would do push-ups against the wall....it does work. Eventually,I'll be able to do on the floor. Keep up the work ladies.

I almost forgot....I am going to sign up for aqua running. Has anyone done this before?

Re: Re: Re: Working it out!
 

Yes...the gym by my house has a daycare but the class schedule sucks and the music the instructors use is corny. I can not get my sweat on to corny azz music. It doesn't motivate me. The best class I ever took was at the Luccille Roberts downtown Brooklyn. We use to do step to salsa, reggae. We used to JAM!!!


ETA:

That sugar free french soda sounds yummy. I might walk down during lunch and get one. Let me search for the points value. :)

Here's my workout schedule (I went back to the gym about a month ago and work w/ a trainer)

Monday, Wednesday and Friday:

Treadmill - always on an incline, never flat

Calisthenics

Weight Training

Ab workout

Always finish off with a good stretch.

Today is Wednesday, so guess where I'll be @ lunchtime?? :p

Exercise balls are good too
 

If you can find exercises that incorporate an exercise ball, then do so. A lot of fitness instructors recommend them and they cost about $13.

You can feel the difference doing regular crunches and then doing crunches on a ball because you're also struggling not to roll off the ball.

Re: Re: Re: Re: Working it out!
 

That's why I am taking an African dance class. With a step class you never know if you'll be trying to dance as you are stepping, or if you'll spnd an hour trying not to roll your eyes! I can't hang with corny music, techno or house (which all of the male instructors use for SOME reason). It is easier to get on the elliptical trainer with my mp3 player and do my thing, but the BEST is a hip hop, bellydance or African dance class.

The french soda at Border's has:
seltzer
half and half
sugar-free vanilla syrup

I hope that helps!

I usually do cardio & weight training 3-5 times a week & then when I don't do that I do Pilates which is fantastic! Pilates is a wonderful strength training workout & developes lean muscle. I really, really TRY to eat right, but as much as I exercise I'd be anorexic if I stopped eating Big N Tastys lol:)

Re: Re: Re: Re: Re: Working it out!
 

Let's not start with that! There is a male instructor at the Luccille Robert's on 40th and 8th that is a str8 DIVA. I can't stand him and avoid his classes. Whole 'nother thread.

Quote:

The french soda at Border's has: seltzer half and half sugar-free vanilla syrupI hope that helps!

That does help thanks!

It doesn't develop much in the way of lean muscle from what I have read. Weight bearing exercises develop lean muscle- the process begins with causing minute tears in muscle tissue that your body must then heal- muscle growth. Pilates does provide an excellent core workout but it really can't take the place of weight bearing exercises.

I go to Weight Watchers too but I was only losing about 1lb a week so I incorporated a low carb diet with the plan and lost 4.5 in one week!

Trying, tryin'
 

When I was in Jamaica I had a tight routine down but since I been back it has slipped a bit but the plan I've tried to stick with is:


Monday - 40 mins on Treddie (random setting) & 1 hr Power Flex Class w/ free weights

Tuesday- 1 mile walk

Weds- 1 Mile walk

Thursday- 40 mins. Treddie (random/fat burn setting) & Upper & lower body machines

Friday- Off

Sat.- 1 mile Mall or Hiking Trail walk

Sun- Off

I plan to add Pilates not sure how often I should do it. A/w I bought the DVDs but have yet to use them. I have a friend who has been using it and she really looks great so I will use it tomorrow and just get it going!

I am also doing WW, I am down about 20 pounds in 2 1/2 months or so most I lost most in Ja. But since I started the new Flex Points program I lost like 4 pounds last week!!! :D

Lovely Ivy please post or email me the sites you mentioned I would love to check them out!

Encor. how do you like the new Flex points plan? I find it a bit easier to follow b/c its a set number rather than trying to stick within the range which mid way thru the day i would change anyway...lol... So I am more focused :)

BTW, I am not sure if you ever visit the Delphi boards but there is a Weight Watchers board on there with nice tips etc. try and check it out!

Re: Trying, tryin'
 

My FAVORITE is http:://exercise.about.com- that site has soooo many different kinds of workouts, a lot of them with pictures that help out with form. The forum is great too, people have a sensible approach to exercise (no one trying to be anorexic, no one trying to starve themself, they talk sense!)and eating (no one bashing the way others eat, althought here are plenty of discussions on the relative merits of different diets- the forum has people on WW, on Atkins, on Protein Power, who are making it up as they go along, you name it someone is talking about it! Same forum rules apply as here though- if you have a question do a SEARCH first.

on the food side of the equation my favorite online site is fitday.com- their food tracker is GREAT, and a good way to keep track of what you are using as fuel for your body.

Last- ivillage.com. THey tend to do more with fad exercises than core programs, but there is a lot of good diet and exercise information on there if you dig.

Honorable mention:
shape.com

Your workout schedule is intense girl! I would aspire to something like that but I just don't have the time anymore :(. Fitness is such a struggle when for me now that I am employed and have a commute!

Fitness HC:
HC my 6pac is coming back :D
HC I can see my upper abs really clearly, and the lines on both sides are coming in
HC this ALWAYS HAPPENS IN TIME FOR ME TO COVER IT UP FOR THE WINTER!!!!!:rolleyes:
HC I am too busy trying to look cute to work out like I should during the summer?
HC my goal is to look like the sista in the new Sean Paul video with the shorts?
HC in a word- bangin, and still feminine
HC boobs and booty are wonderful things- I would like to keep mine
HC well I would be willing to give up a lil booty...
HC just a bit though

HC did I mention that my real fitness motivation is vanity?
HC I talked tooo much junk about Ashanti last year
HC I can not possible let her look better than me ;)
HC yes I know she has a trainer and can be in the gym 3 hours every day
HC I was DEAD TO THE WORLD last week and her video made me get out of bed to work out

HC yep, that's vanity :p

HC when spring rolls around I will be making Cutie Mac SUFFER, lol.

Really? Did you give yourself an "induction" phase? Can you post a typical day's menu with pts value?

Thanks :)

Monday: REST

Tuesday: 30 minute weight class
1 hour step aerobics
1 hour spinning

Wednesday: 1 hour spinning

Thursday: 1 hour tae bo

Friday: 45 minutes spinning

Saturday (add on class) 1 hour spinning

I know I need to add more weighs to my work out, but this is what I do to make up for my affinity for junk food:D

Well I don't work out much anymore cause of my crazy hours at work, but over the summer I was workout crazy.

Mondays, Wednesdays, Fridays and Sundays I spent between 1 1/2 -2 hours running track outdoors.

Tuesdays and Thursdays I went to my school's gym and spent one hour playing racquetball and 2-3 hours playing pick-up basketball.

Lovelyivy hipped me to protein shakes and they really worked!

LI, my new area of vanity is my quads. I sit and flex them all the time, lol. My roomie is like :rolleyes: .

LOL@your roomie. He just needs to understand his role in this- basking in the warm glow of your presence, right?;)

Re: Re: Trying, tryin'
 

*******************************

Welll that my workout GOAL...lol.. I aint all the way there yet..lol But I have some lofty weight loss goals so I am trying to keep up with it since I am not working at the moment but when I start working again I will have to fit it in somehow:confused:
So for now I am trying to make use of the free time!


[/B][/QUOTE]
>>>>Fitness HC:
HC my 6pac is coming back :D
HC I can see my upper abs really clearly, and the lines on both sides are coming in
HC this ALWAYS HAPPENS IN TIME FOR ME TO COVER IT UP FOR THE WINTER!!!!!:rolleyes:
HC I am too busy trying to look cute to work out like I should during the summer?
HC my goal is to look like the sista in the new Sean Paul video with the shorts?
HC in a word- bangin, and still feminine
HC boobs and booty are wonderful things- I would like to keep mine
HC well I would be willing to give up a lil booty...
HC just a bit though [/B][/QUOTE]

*********************************

HC YOU BETTER WORK!
HC I wanna be like you when I grow up!
HC Nuff Respect due!!!! ;)

ETA: THANKS A MILLION FOR THE SITES!:D

Monday: Cardio & Weight Training

Tuesday: Cadrio & Weight Training

Thursday: 3 mile walk

Saturday: 1 mile jog, 2 mile walk

Too Cute: Yea, I copied off the Atkins program and limited myself to 20 grams of carbs a day.

I ate lots of salad and you can have hamburgers patties without the bun. I also worked out hard that week. Check out the Atkins web site, there's a lot of tips on there.

The Madly Method
 

I don't work out as much as I used to because of school responsibilities, but I still try to get 3-4 days in. My week goes from Sun - Sat.

Sunday - 50-60 mins cardio (30 mins on the crosstrainer, 20-30 on the treadmill doing a brisk walk/run on the "hill" or "random" setting)

Mon - Weigh in day - no exercise.

Tue - Depending on my Body for Life rotation, either upper or lower body workouts, plus 20 mins interval training (cardio) - about 60 mins total

Wed - BodyTONE - a "FIRM" style workout at my gym - 75 mins

Thur - no workouts

Fri - BfL rotation day + interval training

Sat - Cardio or rest, depending on how I feel.

On top of all that, I walk everywhere, and usually do about 30-40 minutes of leisurely walking every day.

I've lost about 145 lbs to date, and I'm in the best shape of my entire life!

My Workout...
 

Hi:

I designed my own workout program based on sites I have visited and past experience in Track & Field.

Mon, Wed, Fri:
On the Track: Jog 1 lap; stretch; track speed & flexibility drills; jog 2 laps; stretch; (depending on phase in program anything from 50m to 1 mile); jog 1 lap; cool down stretch.

Alternate: Run hills, 2 miles, or run around campus.

Tues, Thurs:
Weight Training Program for Upper Body, Mid Body, and Lower Body on each day.

*If I worked out three times a week, I would alternate Upper Body on Tues, Mid & Lower Body on Thurs, and repeat Upper Body on Saturday. Let muscles heal about 48 hrs.

Log weight/reps/sets in workout journal. I created a spreadsheet - you can download it from my site if you want. You could also create one that fits your local resources/schedule and use mine as an example.

Also log my workouts on my personal site: GirlFit.com
Feel free to check out Nutrition and Calculators section. I post informative articles on there. There are also some fitness links too :D

Saturday:
Light jogging for 30 min to 1 hour.

Sunday:
Rest

*I also use FitDay.com ;)
I want to gain muscle mass and some weight, so I need to eat more calories than what I burn.

"If you take in more calories than you burn then you will gain weight. If you take in less than you burn you will lose weight."

My workout is rather simple. I walk around my apartment complex three or four times in the morning. It gets my heartrate going and I don't have to fight over the equipment in the workout room provided by the complex and I can get some fresh air while walking. I should be walking right now, but instead, I am sitting in front of my computer and my television eating yogurt.

Love my Video tapes! I do mosty FIRM tapes and I toss in some straight cardio (Walk Away the Pounds), Yoga and Pilates.

One of my favorite sites is www.videofitness.com and www.cathe.com

PS Sistermadly looks great!

Re: The Madly Method
 

Congratulations!

Just out of curiosity, what was your workout like at the beginning of your weight loss? Did you start out doing all the things you listed, or did you add on to it as you lost?

WHOA! 145lbs? :eek: Girl, that is a whole 'nother person! CONGRATULATION!!!!

Sistermadly, you might as well spill the beans regarding the how, what, and why of how you did it because inquiring minds want to know. :D

I wanted to thank Lovelyivy for the Sears tip when looking for exercise equipment. I went into Sears today and bought an eliptical (sp) machine on sale of $200! Its not nearly as fancy as the one at the gym, but it is small enough to fit in my apartment without taking up all the room. It has the movable arms, resistance levels and everything.

I think is a good start.

Re: The Madly Method
 

Wow!

Go Sistermadly! That's AMAZING! So Body For Life's food restrictions (such as they are) are working for you then?

Aw, shucks. :)

It's no real secret. I eat less and I move more. I joined Weight Watchers in the summer of 2002 and I'm still on it (though I'm SO BORED with the program now).

My weight losses have slowed down as I get closer to goal (and as the school year drones on - I'm still not fully in charge of my emotional eating), but I'm still plugging along. I hope to make to goal sometime in the summer - only 35 pounds to go!

Lovelyivy: BfL's food restrictions were too strict for me, but I did change things up a little bit. I don't eat breakfast before working out, and I'm a little more conscious of "eating clean". And I do have one or two days where I eat what I want as much as I want.

LOL! I feel you on this one. Mine are my shoulders. I took every opportunity this summer to wear lots of sleeveless shirts. I never thought I'd say this but I hate fall/winter now, cause I can't see my muscles unless I'm nekkid. :D

I'm strictly about toning and maintaining. I love food and my daily cocktail, and I'm not going to give those things up.
;)

That said, I go two to three times a week. Start with about 20 minutes on the low exercise bike. Then, either to the elliptical trainer (10 minutes) or the serious weight machine workout:

Thighsolator.
Seated calf machine.
Seated leg curl.
Leg extension.
Back extension.
Seated row.
Chest press.
Lat pulldown.
Hip abductor.
Hip adductor.
Abdominal.
Overhead press.
Arm extension.
Arm curl.

On these, I do two rotations of 10. I'm trying to build up to three rotations of 10.

Re: Re: The Madly Method
 

When I started, I could barely walk around the block! I started by walking around the block, then two, then gradually working my way up to half a mile by the end of the first month. After two months, I could comfortably walk a mile in about 45 minutes. That's really slow - but that was progress.

Now I do a mile in about 12-14 minutes, depending on if I'm walking or walking/running. I can do it in 10 if I do it on the elliptical trainer.

I've been doing weight training all along. It's the one exercise that almost ANYONE can do, no matter their size. I started by lifting 16 ounce cans of soup/vegetables, and then I bought a set of weights. I did shoulder presses, bicep curls, flyes, tricep work - just basic stuff. I absolutely LOVE weight training - girl muscles are mad sexy!

I also took a few water aerobics classes when I first started and they were great - really intense workouts! The best part was that there wasn't any strain on my joints because of my natural buoyancy. :D

Hello, normally I dont do to much posting but...I just had to let everyone know how Atikins changed my life. This is not just a diet but a way of life. I say a way of life because you find your carb level and never go over that and you will never gain weight. Simple as that. True you have to let some carbs go but in the long run its worth it. Like, would you rather look good or eat and feel good for a matter of moments?I chose to feel good and look great! I lost a total of45 pounds and now Im 140 pounds. My daily plan is...

Mon. 3 mile walk/run 100 sit ups/ leg lifts
Tues. 3 mile walk/run
Wed. 3 mile walk/run 100 sit ups/leg lifts upper body weight lifting
Thurs. 3 mile walk/run
Fri. 3 mile walk/ run 100 sit ups/leg lifts
Sat. 3 mile walk/run lower body weight lifting
Sun. rest

My eating plan is whatever high protien food I can get my hands on.

Re: Re: Re: The Madly Method
 

Talk about doing things the RIGHT way!!! You're inspirational girl!

Have you done any alternative exercise? the yoga/pilates thing? I have done it but it is far from the core of my workouts. I just think it's more efficient in the long run to hit the weights. dance classes are good though. Whatever gets you moving and enjoying yourself I suppose.

And I'm with you on the girl muscles. I remember when I first started working out and seeing results, I would flex my biceps whenever I could see them, lol. Washing my hands in the bathroom, then BAM, showing off those delts ;).

Re: Re: Re: Re: The Madly Method
 

LOL...y'all are crazy but I do the same thing. I'll flex and show my husband my "cuts" in my upper arms. He's like "yeah sweetie:rolleyes: you're reallllly ripped.:rolleyes: "

These stories are really inspirational. Keep them coming.

Oh...has anyone seen those new SlimFast Pasta meals? Does those look nasty as hayle or what??

Re: Re: Re: Re: Re: The Madly Method
 

YES! They look watered-down or something like that. :confused:
Why is there NO SEASONINGS?

Re: Re: Re: Re: Re: Re: The Madly Method
 

It makes more sense to just buy lo-carb noodles, some Classico sauce (60 calories/serving) and hook it up with your own meat and seasonings! Pasta is one of those things that you just CAN'T make ina microwave and expect to be any good....