February 13
Exercised?: Yes. Walked 3km in 24 mins (hills).
Calories?: Yes
Tracked?: Yes

Short post dinner walk.

Work day and travel into city. More than 10000 steps today.

Not much else to add.


Daily Strength challenge

Challenge for February 13 is door frame rows ()

3 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 50% of the number you did in the first set (half)
• Third set

The reason for this exercise is push ups and dips work primarily the triceps (pushing). This exercise balances the others by working the biceps (pulling).

emmclean wrote: »

Had an old foot injury flare up today (not related to exercise) so took a rest day.

Have been reading up about heavy lifting for women and the science behind it, it's everywhere at the moment. ...

Are any Gutbusters into lifting?

@emmclean. Take care of your feet. Spares are hard to come by, expensive and never as good as the originals.

Lifting is definitely a benefit. It is a fast track to lean muscle gain (not bulky muscle), metabolism increase and weight loss. Always be mindful of technique. Do lighter weights till you are sure technique is perfect to avoid injury.

Best advice is get professional instruction from a gym on exercises, technique, weights, intensity, repetitions and frequency. You can do too much. You can work weight too often. Rest days are crucial. Always get enough water, protein and sleep.

Women have less testosterone, so build muscle (lean or bulky) slower than men. Women also lose muscle tone quicker than men if not maintained.

I use modifications on bodyweight to use leverage to increase weight without equipment. Eg. just by changing an arm position a pushup can go from easy to near impossible. I want lean muscle and fitness, not bulky muscle. So I use relatively lighter weights (easier variations), with more reps.

aeloine wrote: »

... I quit smoking last week and gave myself a grace period of 5 days to have ANY thing besides a cigarette and the extra snacks definitely resulted in some minor gain and major bloat.
Happy to say that I'm 8 days nicotine free and 2.5 pounds down since Sunday (like I said, MAJOR bloat!).

@aeloine. Well done for giving up smoking. One of the very BEST things you can do for yourself. (and also very hard). I hope you can stay away from them for good.

(fortunately, I never started , but I know a lot of people who have quit successfully including my mother, father and wife. By coincidence, my wife quit smoking on the day we met . We probably would not be together if she had continued to smoke).

Don't worry about the reported gain for the week. As you mentioned, the weight will come back down (with care - as the replacement snacks become less desirable too).

Breath easy.

You do know you exhale most excess weight . Fat + oxygen becomes water + carbon dioxide (+ energy). Clear your lungs and you can do more (and more efficiently expel the excess carbon dioxide ).

https://www.youtube.com/watch?v=vuIlsN32WaE