TEAM: Gutbusters (June)
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Username westray16
June week 4
Weigh in day Monday
Last week 188 lbs
This week 187 lbsLesIckaBod wrote: »June Week 4
Weigh in: Monday
Last week: 196.3
This week: 194.9
Congrats @brunchowl on your whoosh! Way to go, @westray16 on the continued progress!
Great work @westray16. and @LesIckaBod. You guys are doing fabulous this month.
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June 18
Exercised?: Yes. 5km walk in 37 mins (Hills).
Calories?: Yes
Tracked?: Yes
Daughters birthday today. She had a good day. Even had some friends over for dinner (which was unexpected).
Still kept to budget even with a piece of birthday cake.
Nice to get back to regular schedule (little rain today). But off interstate early tomorrow morning.
Daily Strength challenge
Challenge for June 18 is side planks. ()
2 sets- First set 15s, 30s each side, wait 2 mins
- Second set 15s, 30s each side.
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June week 4
Weigh in day: Monday
Last week: 254.5
This week: 2522 -
Well done @LesIckaBod - a great loss!1
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June 19
Exercised?: Yes. 3km walk in 26 mins (North Sydney Hills).
Calories?: Yes
Tracked?: Yes
In Sydney again. Sporadic rain, so no bridge walk tonight.
Still got some walking in between showers.
Daily Strength challenge
Challenge for June 19 is push ups
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
- Third set of 50% of the number you did in the first set (half)
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June 18
Exercise: Yes
Calories: Yes
Tracked: Yes
@craigo3154 or anyone who might know: if push-ups from the knees are still too difficult, is it still worthwhile to just do the negative portion only? I follow online workout videos for beginners that include both wall push-ups and floor, but for the floor, if I break my elbows to 90 degrees I can only push back up once or twice with good form, even from the knees -- after that, I just do the negative portion as slowly as possible. Is there value to doing this, or should I just move to the wall and work down to counters, stair steps, etc so that I always have the "up" portion of the movement?0 -
18 June
Exercised Yes 13k steps during day
Calories Yes
Tracked Yes1 -
LesIckaBod wrote: »June 18
Exercise: Yes
Calories: Yes
Tracked: Yes
@craigo3154 or anyone who might know: if push-ups from the knees are still too difficult, is it still worthwhile to just do the negative portion only? I follow online workout videos for beginners that include both wall push-ups and floor, but for the floor, if I break my elbows to 90 degrees I can only push back up once or twice with good form, even from the knees -- after that, I just do the negative portion as slowly as possible. Is there value to doing this, or should I just move to the wall and work down to counters, stair steps, etc so that I always have the "up" portion of the movement?
@LesIckaBod. With push-ups you build up VERY slowly. There is advantage in doing the negative only (and only a few negatives), but only once you can do no more positives.
A muscle needs to be fatigued to grow in strength. Doing negatives alone will usually not build enough fatigue to get a positive gain.
I'd suggest doing as many positives as you can (even if it is only 1 or 2 - from the knees) until you cannot do another. Do 2 negatives, then stop for 2 minutes (rest) and repeat this twice. And that is all you do with push-ups for those 2 days. Rest is not do another exercise, nor active recovery, rest is do no other exercise and just lie on the floor.
Because with this method you are pushing to failure, once every 2 days is sufficient. The interval between is to allow the body to rebuild stronger. The reason for 3 sets (and by the 3rd you may initially not even get one positive) is to ensure the muscles you are strengthening is completely fatigued.
This is the HIIT (high intensity interval training) way to increase tricep strength (which is the primary muscle in push-ups). Push ups also use the chest, shoulders and abs.
One of the problem with workout videos is that they do not tailor to your level of condition or any injury you may need to work around. They assume that you have a base level of overall condition that you are essentially injury free. They will slowly raise the base level of conditioning, but if you have a particular weakness they can avoid or damage that area.
Hope this helps.
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June 20
Exercised?: Yes. 9km walk in 75 mins (Harbour Bridge).
Calories?: Yes
Tracked?: Yes
Not raining tonight so got to do my now usual walk. Watched a cruise ship pull out from Circular Quay. Those ships are huge.
Even with city streets, traffic lights and other pedestrians I still manage 8min/km (or just under 13mins/mile).
Well under calories for the day, especially with the walking.
Daily Strength challenge
Challenge for June 19 is push ups
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
- Third set of 50% of the number you did in the first set (half)
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June 19
Exercise yes 12k steps
Tracking yes
Calories no. Went astray on the evening. Started nibbling the crisps and biscuits. About 500 calories over.0 -
June 19th
Exercise?:20 minutes of movement
Tracking:No
Calories?:Yes under limit1 -
Username: inshapeCK
Weigh in week: Week 4
Weigh in day: Wednesday
Previous Week's Weight: 146.1 pounds
Todays Weight: 146.3 pounds1 -
June 20
Exercise Yes 13k steps
Calories Yes
Tracking Yes0 -
weigh-in week 3
weigh day: Tuesday
last week: 181.4
this week: 181.6
We had friends visit for the past week for my birthday so had lots of meals out, etc. Despite not tracking calories all week, I'm relieved to find my weight stayed steady. I did always try to make healthier choices and not overeat. I was also very busy with work so no opportunity for snacking between meals and my steps stayed high.
I'm back to tracking today and back to my normal routine. A big push for this next week as I'd really like to see the 179 number by the end of this month!2 -
June 21
Exercised?: Yes. 9km walk in 75 mins (Harbour Bridge).
Calories?: Yes
Tracked?: Yes
Usual walk again. Slightly quicker. Managed to make 8km inside 1hr.
Well under calories again for the day. Looking forward to being home tomorrow night.
Daily Strength challenge
Challenge for June 21 is plank. (standard, forearm or knee) (https://greatist.com/fitness/perfect-plank)
2 sets- First set 30 seconds if new to them, 60 seconds if a regular, 90 seconds if can regularly make 60 seconds. , wait 2
- Second set 15 seconds, 30 seconds or 60 seconds
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susanbenita wrote: »weigh-in week 3
weigh day: Tuesday
last week: 181.4
this week: 181.6
We had friends visit for the past week for my birthday so had lots of meals out, etc. Despite not tracking calories all week, I'm relieved to find my weight stayed steady. I did always try to make healthier choices and not overeat. I was also very busy with work so no opportunity for snacking between meals and my steps stayed high.
I'm back to tracking today and back to my normal routine. A big push for this next week as I'd really like to see the 179 number by the end of this month!
@susanbenita. Happy birthday for last week. (Sorry I missed catching this earlier).
Well done for keeping things in control during a hectic week by keeping healthier choices and trying not to over-eat. This will keep you in good stead for when you finally get to maintenance.
Best of luck for making 179 next week. Remember diet will do more than exercise. For most people, higher % fat and higher % protein (lower % carbohydrate) tends to promote greater weight loss provided still keeping in calorie budget. Also fat, protein and fibre are the macros that keep you feeling full (less hungry) longer.1 -
June 19
Exercise: Yes
Calories: Yes
Tracked: Yes
June 20:
Exercise: No
Calories: No
Tracked: Yes, afterward
@craig0314 Thanks for the information about negative exercise and push-ups. It's hard to trust that so few push-ups can be effective, and that over all, so little exercise can be effective. However, I've looked through the old Gutbusters threads and seen your progress photos, which definitely suggest strong bona fides! I think I'll be focusing more on the mini challenges and maybe your overall strength routine in July, when we'll be on vacation.
Quick NSV update: I went bike-riding yesterday with my almost 4 year old. He's been riding his own bike without training wheels for over a year, but until yesterday he had needed an adult to stabilize him to get him started. After a couple tries yesterday, he internalized the directions to push down hard on the top pedal to get started, and now he's able to get started from a stationary position all by himself. He even learned how to move a pedal to be in the top position so that he could get it started. I guess this is all his NSV (not that he needs an SV, dude's fit), but my NSV is that the squats and lunges I've done recently propelled me easily up to the top of a hill that last year I huffed and puffed and, ultimately, walked up. So, wins for both of us.2 -
LesIckaBod wrote: »...
@craig0314 Thanks for the information about negative exercise and push-ups. It's hard to trust that so few push-ups can be effective, and that over all, so little exercise can be effective. However, I've looked through the old Gutbusters threads and seen your progress photos, which definitely suggest strong bona fides! I think I'll be focusing more on the mini challenges and maybe your overall strength routine in July, when we'll be on vacation.
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@LesIckaBod. It's hard to believe, but it does work. HIIT (high intensity interval training) does not require long effort, but focused effort with adequate recovery.
When I wanted to do chin-ups on the door frame, when I stared I could not do even 1. I started with door frame rows (HIIT style - rapid, to exhaustion, wait, repeat x 2, rest for a day). After a couple of MONTHS, I could do a 1 chin-up positive and a couple of negatives, (Jump and try to slow the fall back down). I did the positive and 2 negatives as one HIIT set (3 times with rest). Then door frame rows as a HIIT set (to fully fatigue the biceps). This only 3 times a week with at least 1 day between. This only took maybe 2 minutes per HIIT day.
After 4 months I could do 5 chin-up positives.
After 8 months can reliably do 10 chin-up positives.
Dropping weight helped, but the increase in muscle strength was the main factor.
(Chin-ups on the door frame requires strong fingers as there is only 1/2inch purchase area).
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June 21
Exercise no. 6k steps. Well under my 10k steps target. Had a day being a chauffeur for the daughter. Back on it today though!
Calories Yes
Tracking Yes0 -
June 21
Exercise: no, was exhausted so had a rest day
Calories: yes
Tracked: yes0 -
craigo3154 wrote: »susanbenita wrote: »weigh-in week 3
weigh day: Tuesday
last week: 181.4
this week: 181.6
Best of luck for making 179 next week. Remember diet will do more than exercise. For most people, higher % fat and higher % protein (lower % carbohydrate) tends to promote greater weight loss provided still keeping in calorie budget. Also fat, protein and fibre are the macros that keep you feeling full (less hungry) longer.
Thank you @craigo31540 -
Username: alydanbeads
Weigh in week: Week 4
Weigh in day: Friday
Previous weight: 138.4
Current weight: 137.82 -
June 22
Exercised?: Yes. 4km walk in 32 mins (North Sydney).
Calories?: Yes
Tracked?: Yes
Walked at lunch before catching flight home. At least this time the airline got my gluten free meal right.
Weekend of drone racing (amongst other things).
Daily Strength challenge
Challenge for June 22 is dips ()
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
- Third set of 50% of the number you did in the first set (half)
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Happy weigh in day for: @fe452436. @typeitdaily.0
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June 21
Exercise: Yes
Calories: Yes
Tracked: Yes
@craigo3154 Thanks for the additional information about your HIIT training. Did you do HIIT everyday, alternating different muscle groups to provide rest, or did you do full-body routines, alternating days off for complete rest? I've seen some variants of the "7-minute workout" that seem feasible. Here's a recent article with examples: Can't Do the 7 Minute Workout? Neither Can I (NYTimes)
We're driving 1200 miles over next Tuesday and Wednesday and we'll be away from home for a month or more. I'm torn about whether I should bring any of my dumbbells, or whether I should just trust myself to be ok using body weight exercises. We should be outside and walking a ton while we're away, other than the driving portions, but I want to continue to maintain or build strength while we're gone, too.0 -
Username: eevang
Weigh-in week: Week 4
Weigh-in day: Monday
Previous week's weight: 176
Current weight: 177.4
Went on a cruise...not having the myfitnesspal access was the hardest part! I worked out a bunch but not knowing the calorie content of food was tough.1 -
Username:fe452436
Weigh in week:4
Weigh in day:Friday
Previous week's weight:192.5 lbs
Weight this week:191 lbs
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I had an appointment with orthopedic surgeon this week.I waited for one and a half month for this appointment for the doctor to refer to physiotherapy specific for herniated disc.Since the pain was not going into legs ,he did not suggest surgery.These operations fail mostly.Few people say that this problem is chronic for them.hope physiotheray helps.4
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Username: emmclean
Weigh-in week: Week 4
Weigh-in day: Saturday
Previous week's weight: 187.8
Current weight: 184.8
I've slacked on the exercise this week - I fainted on the train home on Monday, it has happened to me exactly once a year since 2014, always in the hot weather, have yet to find other correlations - my weight and fitness are miles better this year so was hoping I'd seen the last of it! The other commuters were amazing and super helpful. I felt a bit wobbly still on Tuesday and have only just about shaken it off, not sure if using as an excuse or just feeling a bit fragile. I know it's put me off posting to the group, so I must get over that!
On the flip side, I have been very much in control of my calories this week - stuck to lime and soda in the pub after work on Friday despite the glorious sunshine and the World Cup! - and am still loving Happy Scale. 3lbs was a pleasant surprise!4
https://www.youtube.com/watch?v=K2VljzCC16g
https://www.youtube.com/watch?v=6kALZikXxLc
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