Alright, folks. I had a thread sort of like this a few years ago and it was super successful. I'm sure as you all know, I fell off the wagon, preeeeeeeeetty hard. haha Well now it's time for reals to finish this and never be in this spot again. Lots of you are pretty savvy in the nutrition and working out world and we could all use your help. Soooooooooo suggestions, questions, motivation, supporters, (haters, it happens, hey hambro) let's do this!

I lost a ton of weight but failed to keep it off, what are some key points to MAINTAINING the weight once you've spent close to a year doing everything to lose it?

Also, how do you get over your shyness? For example, I have a membership to the Y but the weight room is right by the entrance and I know people will be watching/judging, especially if I don't do something right. How do you get over this? Suck it up? Or find another way to weight train?

And no, this is not a New Years resolution....

1/17/2010 10:12:28 PM

Quote :

"I know people will be watching/judging"

No they won't. Most are more worried w/ themselves.

1/17/2010 10:14:12 PM

vomit forcibly, and often.

1/17/2010 10:15:35 PM

Quote :

"Also, how do you get over your shyness? For example, I have a membership to the Y but the weight room is right by the entrance and I know people will be watching/judging, especially if I don't do something right. How do you get over this? Suck it up? Or find another way to weight train?"

knowledge/a plan

if you know what you're going to do, why, and how to do it correctly - go over there and show those guys what's up

1/17/2010 10:16:01 PM

Quote :

"I know people will be watching/judging, especially if I don't do something right. How do you get over this? Suck it up? Or find another way to weight train?"

suck it up! and ask questions!
i still do all of the time, sometimes they'll show you an even better exercise!

everyone has to start somewhere.

[Edited on January 17, 2010 at 10:16 PM. Reason : ^ and what she said! ]

1/17/2010 10:16:09 PM

^but you're a good-looking chick

1/17/2010 10:17:02 PM

aha thank you

but what does that have to do with anything.

kiwi is cute.

1/17/2010 10:17:39 PM

I say make a friend and go together!

1/17/2010 10:17:51 PM

Okay so, I had a personal trainer help me lose it all last time. We spent an hour mixing it up and while I remember some of it I don't recall it all. Basically, hit every muscle group, I generally do three to four sets and how do I decide a good weight to set things at?? I never went to muscle failure except my shoulders (no idea why)... Is it okay to use the same machines every workout? How do I mix it up?

Ideally, I'd like to spend an hour twice a week doing strength training, so could you recommend a good exercise plan or guide me to a good place?

THANKS YOU

1/17/2010 10:18:46 PM

nobody's gonna make fun of a hot chick

1/17/2010 10:18:51 PM

begonias and packman would be able to assist you.

1/17/2010 10:20:00 PM

I don't really care if tww makes fun of me but I don't want to be self conscious when I'm at the gym...you know? I WISH I had a real life personal trainer friend SO BAD! hha

1/17/2010 10:20:14 PM

are you in the area?

I'll give you a free session and help you get started if you come to my gym

1/17/2010 10:23:21 PM

Unfortunately, I'm not. I'm about 5 hours away, haha. Sooo I am looking for advice to do this on my own basically, until I find a PT friend, haha.

1/17/2010 10:24:13 PM

^^beat me to it

I GUESS Linda is a good trainer

[Edited on January 17, 2010 at 10:24 PM. Reason : ]

1/17/2010 10:24:31 PM

You are too far away from RDU to be near me, too. Oh well.

1/17/2010 10:25:24 PM

Your advice is still greatly appreciated!!

[Edited on January 17, 2010 at 10:27 PM. Reason : everyone]

[Edited on January 17, 2010 at 10:30 PM. Reason : damn, haven't done that in forever....essh]

1/17/2010 10:27:01 PM

If you're doing twice a week, I'd go with a full body routine (which it seems like you did in the past)


Squats
Deadlifts
Lunges/step-ups

Pull-ups/Chin-Ups (assisted if necessary)
Dips (assisted if necessary)
Overhead Press
push-ups/bench press
Some other rowing variation

basic stuff for abs

wouldn't worry about arms since they'll get hit with the bigger movements

if you're just starting back I'd keep reps in the 10-12 range, maybe 3 sets

1/17/2010 10:27:03 PM

Okay, not good at push ups orrrrrr pull ups. Planks good? Ummm...should I alternate between free weights and machines, can I stick to straight machines?

1/17/2010 10:29:31 PM

seriously?


if you're not good at them, do them until you're fucking good at them


I can't stand this "I can't do it so lemme get something easier" bullshit ass mentality I see from people who start working out


it's the reason they STOP working out


shit aint supposed to be easy

1/17/2010 10:34:37 PM

I'm cool with doing something similar I've just never been able to do this exercises and it seems I can wrk those muscles more wisely with another exercise. I am not afraid to do the work.

1/17/2010 10:38:59 PM

http://www.paleokits.org/


the above represents about a 1/10th of what you should be doing if you are serious about getting in shape

1/17/2010 10:39:08 PM

^I think you meant to post in this thread: message_topic.aspx?topic=585896

1/17/2010 10:46:33 PM

Quote :

"I've just never been able to do this exercises and it seems I can wrk those muscles more wisely with another exercise. I am not afraid to do the work."

Horse shit.


To the entire fucking statement.


You wouldn't be asking for an alternative if you weren't afraid of it, and you obviously don't know how effectively you can work those muscles because you've never stuck with it.

1/17/2010 11:00:11 PM

oh i remember the original thread. good call Kiwi.

if you have an iphone, there is a free app called LoseIt! it keeps track of calories and your weigh-ins and adds calories when you put in your exercise for the day. it also breaks down your nutrients so you can see how the carbs/protein/fat ratio. the cool thing about it is that you can link up with other friends who use the same program and see their progress as well. one of my best friends and i use it and are linked up. it's kind of nice to have a place where i can enter in what i'm eating. it's helped me drop a few pounds too (especially since i've been sick and the gym hasn't really been something i could do until i felt better).

also, i think the app has a website so you can use that too if you dont have the iphone.

1/17/2010 11:06:16 PM

GTFO, Kiwi. We have no sympathy for you. All it takes is a little fucking effort and willpower. All you gotta do is stop eating bad fucking food. Just check the fucking nutrition labels in the grocery store and put back what is unacceptable for your diet. And go to the gym and sweat your ass off--I mean, Jesus, people have been recommending that for years as the best way to lose weight. If you wanted to be healthy bad enough, then you would be. Grow up!

1/17/2010 11:24:22 PM

Quote :

"FIRST WORLD PROBLEMS"

1/18/2010 9:53:07 AM

Kiwi I'm going to give simple answers to your questions.

Quote :

"what are some key points to MAINTAINING the weight once you've spent close to a year doing everything to lose it?"

-Don't eat shit. No soda, no beer, no snacks.

-Eat at least one fruit and vegetable serving a day. And fresh. Not microwaveable broccoli and cheese.

-Eat 5 small meals a day instead of 2 or 3 large ones.

-Exercise 3 times a week. This means real exercise.

Quote :

"Also, how do you get over your shyness? For example, I have a membership to the Y but the weight room is right by the entrance and I know people will be watching/judging, especially if I don't do something right. How do you get over this? Suck it up? Or find another way to weight train?"

-Don't be a baby.

-http://exrx.net/Lists/Directory.html

Quote :

"I generally do three to four sets and how do I decide a good weight to set things at?? I never went to muscle failure except my shoulders (no idea why)... Is it okay to use the same machines every workout? How do I mix it up?"

-Do 5x5. That's 5 sets of 5 reps. On the last rep, you should barely be able to lift the weight.

-You never went to muscle failure because you weren't lifting enough. Lift more.

-No, it's not

-http://exrx.net/Lists/Directory.html

Quote :

"I WISH I had a real life personal trainer friend SO BAD!"

-You do. Look in the mirror.

Quote :

"Okay, not good at push ups orrrrrr pull ups."

-If you can only do one, do one. Do one until you can do two. Then do two until you can do three.

Quote :

"can I stick to straight machines?"

No. Do free weights.

1/18/2010 10:02:56 AM

Quote :

"-Eat at least one fruit and vegetable serving a day. And fresh. Not microwaveable broccoli and cheese."

haha she needs to eat more than ONE

frozen veggies are cheap, convenient, easy to prepare, and similar in nutrient content. a good rule is to buy veggies fresh when they're in season and frozen when they're not. but like he said, just buy plain veggies and no cheese sauce or anything.

Quote :

"-Do 5x5. That's 5 sets of 5 reps. On the last rep, you should barely be able to lift the weight."

she's not trying to bulk

Kiwi, don't do that, do this:

Quote :

"if you're just starting back I'd keep reps in the 10-12 range, maybe 3 sets"

1/18/2010 10:19:00 AM

She should be trying to gain muscle. That way, she won't look skinnyfat when she drops weight.

1/18/2010 10:25:31 AM

yes but the 5x5 is most common amongst bodybuilders and those trying to bulk

I doubt that's what she wants

1/18/2010 10:38:05 AM

She has absolutely no chance of bulking ever.

1/18/2010 10:39:35 AM

i thought that was already taken care of

1/18/2010 10:40:17 AM

Just get a personal trainer. Start off pretty heavy with them, like 3+ times a week, then cut it back to once or twice a week. If nothing else, you will have someone to report to, and it will make you have enough motivation to go to the gym on your own. Plus you get your ass kicked when you do see him/her which is also good.

I mean, it would be great if we were all super motivated by being healthy like everyone else in this thread. I know I'm not -- I need something extra, like shame.

1/18/2010 10:46:11 AM

I think we shame her enough any time she posts photos of herself.

In fact, that might be a good motivator.

Kiwi post a full body shot of yourself in this thread.

1/18/2010 10:54:39 AM

1/18/2010 10:59:58 AM

Healthy Lifestyle


unhealthy lifestyle

1/18/2010 11:02:54 AM

Love the message in the beginning. I hope that more women would strive to be strong and lean, not just frail skinny
http://www.youtube.com/watch?v=ufVcD2_2dXg

1/18/2010 11:07:59 AM

I always LOL at the pullups people do in Crossfit videos.

1/18/2010 11:09:41 AM

About kipping pullups, Glassman(founder) is in there answering Qs
http://board.crossfit.com/showthread.php?t=5010&page=1

1/18/2010 11:15:31 AM

1/18/2010 11:17:00 AM

^ so did you lol

1/18/2010 11:19:46 AM

Great so you can do them faster.

Now try doing them without the use of your legs.

1/18/2010 11:40:56 AM

I have a question for some of y'all...I have tendonitis in my shoulders caused by multidirectional instability. Do y'all know of any good ways to strengthen my shoulders without causing my tendonitis to flair up and put me in a lot of pain for a few days?

I've been doing push ups and I'm getting that feeling in my shoulders, the feeling I get right before I know I'm about to be in pain. I've been taking ibuprofen for them, but I just really fear another flair up, they are awful.

1/18/2010 11:59:58 AM

Should go for bulking. Will give you a fail safe when you cant control your eating habbits.

I'm not fat...I'm....bulking

1/18/2010 12:00:02 PM

^2 I had to increase strength in my shoulders to help with posture and decrease neck pain from an injury I had.. pm sent

1/18/2010 12:01:12 PM

Quote :

"Great so you can do them faster. Now try doing them without the use of your legs."

you've been pretty much worthless with advice/commentary in this ENTIRE thread

kipping pull-ups are used for conditioning/for workouts that are timed...if you don't do those, than yes doing solely kipping doesn't make much sense

However,I will restate since you seem pretty thick, there is ABSOLUTELY NOTHING WRONG with kipping so long as it's not your primary type of pull-up IMO

strict, kipping, weighted, do 'em all

[Edited on January 18, 2010 at 12:08 PM. Reason : ]

1/18/2010 12:07:50 PM

Quote :

"Great so you can do them faster. Now try doing them without the use of your legs. "

That's awesome that you read the first two posts of an 11 page thread and now you know it all.

Quote :

"I have tendonitis in my shoulders caused by multidirectional instability. Do y'all know of any good ways to strengthen my shoulders without causing my tendonitis to flair up and put me in a lot of pain for a few days?"

http://stronglifts.com/shoulders-dislocations/

Do them slow though, unlike the guy in the vid.

[Edited on January 18, 2010 at 12:10 PM. Reason : l]

1/18/2010 12:09:11 PM

^dislocates are great for mobility, not really sure how they help with strengthening the shoulders though

try this:

http://www.dieselcrew.com/how-to-shoulder-rehab/

[Edited on January 18, 2010 at 12:12 PM. Reason : ]

1/18/2010 12:11:00 PM

set em up

1/18/2010 12:11:47 PM