YogaBuff's kick in the pants

[YogaBuff]

OK, I used to weight train, and run, and was 115#, and in great shape. Then, I threw it all away( partly cause it was too hard to do STARVING on a lo-fat diet). This was 3 short yrs. ago at the age of 43. D'oh!

I've come to realize that the walks I take and the (albeit beloved) yoga are just not gonna get or keep me in shape. And also, the more modified Schwarzbein diet will require some major fat burn and muscle build to make it work.

So, thanks to the wisdom I've soaked up here from the likes of trainerDan, Missydog, Nat, and many others who bust their booties workin' out, I've revised my ezercise program, and wish to start a gym log. Thanks, guys, for the kick in the pants!

Well, lets see, Monday I did a video (I'm not a gym goer- for those of you who scoff at vids--check out the Firm tapes- they are aerobic and weight training in one hour, and I personally think they kick bootie. I got really small and toned before on them).

Tuesday, I ran 2 miles with Bear, the dog. He LOVED it-- I almost died, but am glad to be back up to 2 mi. again!

Today, I did a Firm tape again (1hr. areobics and weights). I'm a homebody, what can I tell you? Sweatin bullets. Hope to do 20 min. of yoga tonight. This gettin' back in shape is very sore and painful-- thanks, TrainerDan for the advice you gave on aleve.

YB

[Natrushka]

Welcome back Yoga buff! :D

For the pain of sore muscles (specially after your first few workouts) I have found that glutamine works wonders. It's an amino acid that carries nitrogen to the cells; it protects your muscles from wasting, bolsters your immune system, and greatly reduces soreness from workouts. I've been using it in powder form; a teaspoon (5g) in a one litre water bottle while working out and another later in the day. It's odourless and tasteless and it reallly does the trick.

Looking forward to reading more,
Nat

[YogaBuff]

Thanks, Nat! Hhmmmm.....glutamine.....I may even have that downstairs in the menagerie of stuff hubby has tried for his hurtin' bod. If not' I look for it at the store today.

Well, today did 2 mi. run and 20 min. of yoga stretches for those sore quadriceps.

Gonna take a very warm bath in a minute, too, for that problem. Aaaaahhhh!

Weight in the -oh, shoot, can't think of the word-- BOX (LOL!) at left is probably not correct, as I do not like to weigh very often during weight training-- I must be one of those lucky ;) people who packs on the muscle easily, cause this always happens. That's OK-- Muscle burns fat llike mad.

YB

[missydog]

Hey, YogaBuff,

Glad to see you started a gym log. And that's great that you did a 2-mile aerobic workout already! I started my CKD regime about six days ago and it was pretty darn hard at first not just in terms of doing it, but in terms of the pain that happened afterward. But it has gotten better pretty quick. Of course it is still a one day at a time type of project for me, all this working out.

I'm really interested in what kind of weights you use (how heavy) and what kind of a routine you do that lasts an hour. Could you let me know your secret?

Missydog

[Natrushka]

Originally posted by YogaBuff
Thanks, Nat! Hhmmmm.....glutamine.....I may even have that downstairs in the menagerie of stuff hubby has tried for his hurtin' bod. If not' I look for it at the store today.

Yoga, everything you wanted to know about Glutamine but were afraid to ask:

http://forum.lowcarber.org/showthread.php?s=&postid=219248#post219248

Nat

[YogaBuff]

Thanks, Nat, you and trainerDan are just a Flow of information. Didn't find the glutamine yet, had to stop the search to take son to driver's training session. (my baby--sigh). I know of at least 2 places that will have it- will call first.Actually, muscles are less sore, but it would be nice to have it around.

Today did 1 hr. of cardio-weight combo tape(Firm)

Missydog, funny you should ask. Boy, have I lost a lot of strength since I quit lifting3 yr. ago. I use free weights at home. At one time, I could do lat rows with 20-25 # and overhead presses with 12-15#(each hand), and bicep curls with 12#ea. hand, Tricep kick-back-type- things with 8-10#, 5# ankle weights for ALL KINDS of leg lifts, and a step-up stool at 12" (I'm short) for glute work, lunges with 10# in each hand. I don't own a barbell, I've always been happy and gotten super results with the dumbbells.

As for NOW, well ;) , I'm lifting about 3-5# less on each of those moves, so I have a lot of strength building to do. I know this isn't nearly what people lift in a gym, but Works for me. There are lots of other things I do too, like pec flies, and abswork, etc. Without viewing a Firm video, it's hard to get a good picture of what they teach you. We have a weight machine in the basement, and barbell and bench hubby and the kids use, but everybody knows the free weights are MOM'S. :p

My goal is to get back in my clothes before I die. Or, my birthday next September would be nice.

YB

[missydog]

YogaBuff,

Actually, if you ask me, a 3-lb. loss in your ability to lift doesn't sound all that bad. I bet you'll be back to your old self quicker than you think. I've only been lifting a week (3 sessions so far) and at first I was dreadfully sore afterward. But already I've reached the point where I'm not sore at all after lifting and I think I'll bump my weight up a bit on my next session. I work out at home, too. (Hey, I'm a homebody like you. It saves all that money I'd have to spend on a gym membership). I have a bench and a new curling bar and plates for it ranging from 5 to 35 pounds. Right now I'm using it at 25. I can use the bar for squats, and shoulder and chest presses as well. In addition, I have a whole range of dumbbells that I use for other exercises. But I can't imagine going at it for an hour. My limit is about 35-45 minutes.

Missydog

[YogaBuff]

Oh, yeah, dreadfully sore about describes it. Going up the stairs with 2 or 3 baskets of laundry a day like I do was the killer! Well, the tapes I do ( unless I say it's a weight tape only) are about 25 min. aerobic, and the rest weights. Also squats, dips and lunges with weights on your shoulders. My rear and thighs hurt. But it IS already much better, thanks to Nat's advice on glutamine, and with time.

Today-- lower body only with weights, dips, lunges, squats, and step-ups on a 12" stool. (MANY, many, many step ups).
for 45 min. plus 20 min. yoga. This is not supposed to be an aerobic tape, but I'm dripping with sweat wwhen done, and out of breath the whole time, 'cause you only get a few seconds between sets. WHEW! :spin:

Thanks for checking in, Missydog-- I'll be checking your log soon!

YB

[missydog]

YogaBuff,

I'm impressed that you sweat when you do your workouts. I never do aerobic exercise in the same breath with weight lifting, so I don't sweat much when I lift. Maybe that means I'm not working hard enough? I do a decent 30-minute cardio workout five days a week, just not anywhere near the same time as my weight lifting. Anyway, sounds like you're doing great!

Missydog

[YogaBuff]

Oh, I don't think it's any more than you do, at ALL, missydog. It's just a 'different strokes' thing. Makes me feel like I've covered all my bases, I guess. I'm just neurotic. Also, I'm just a sweaty person. I've always sweat alot. And being 35 # overweight helps. :rolleyes:

Yesterday, 1 hr. of power yoga. Felt the need to stretch. Have been very busy starting Christmas shopping. For food, too. My hubby and I are the oldest in both our families (big families) and we do all the get -togethers at our house, and then there's all those people to buy for--even though we do a drawing. I almost forget to shop for my own kids! Thank God for the internet-- :D --you can order a lot of the techno- stuff.

Today, plan to get 1/2 hr. cardio in--probably a run. Pooch would like that--he's staring me down right now,

Have any of you guys out there who have increased the duration, type, and intensity of your exercise ahd any insomnia. I've ALWAYS done this-- started sleeping badly when I heavy-up the exercise, but, I thought that lo-carb might counter-act that. I had been sleeping so well on low carb!! Now, it's like the metabolism is in over drive-- wired! I lay there and can't GO to sleep, then sleep lightly, and wake frequently, wake fully at 3 AM and can't go back. GGRRRRrrrrhhhh. It's making me crazy. Between that and sore right shoulder, left hip, and aching feet, I'm about ready to go back to the yoga and walks. :( OK, enough belly-aching.

YB

[missydog]

YogaBuff,

Yes, I've had insomnia at times when I increase my workouts. Unlike you, though, I never expected the low-carbing to HELP. I believe (may lightening NOT strike me down) that heavy exercise combined with low-carbing is MORE stressful than exercise when you're carbed up. Why do you think the Cyclical Ketogenic Diet was INVENTED? As the weeks go by, I notice my workouts are definitely easier (both lifting and cardio) after days on which I've carbed up. Now, you can certainly adapt to exercise on a low-carb diet-- I don't want to discourage you. But if your insomnia is threatening to undo you, ease up on the workouts a bit before you get back into them again. If any expert (such as TrainerDan) wants to argue with this, I can respect another point of view--- I'm just telling you my experience.

Missydog

[YogaBuff]

Aaaaaahhhh. OK. I didn't think about the CKD and carbing up. (Schwarzbein already has so many more carbs than Atkins or protein power, that I always feel slightly guilty anyways). Maybe that's the problem. I've come to see lc-ing as such a panacea for eveything (like my previous insomnia) that I guess I just relied on it's sleep- inducing powers to over-ride the 'usual' effects I have from increased exercise. :rolleyes: I'll have to re-think this. There are certain conditions , I guess, in which the body needs more carbs.

I'll get a handle on it I guess. It usually passes anyway. Thanks Missydog!!

YB

[Natrushka]

Originally posted by YogaBuff
Have any of you guys out there who have increased the duration, type, and intensity of your exercise ahd any insomnia. I've ALWAYS done this-- started sleeping badly when I heavy-up the exercise, but, I thought that lo-carb might counter-act that. I had been sleeping so well on low carb!! Now, it's like the metabolism is in over drive-- wired! I lay there and can't GO to sleep, then sleep lightly, and wake frequently, wake fully at 3 AM and can't go back.

Yoga, are you taking any supplements? Calcium / Magnesium should help. I used to be the lightest sleeper around, the day I started the cal/mag my sleep changed; deep and right through the night. It was amazing. I take 4 pills a day (3 with 3 of my meals and one an hour before bed). Mag has a very soothing effect.

Are you eating prior to sleep? When you wake are you hungry? Could you be not getting enough protein?

There is a discussion about sleep patterns changing going on right now on the BFL board; I'll keep my eyes on it to see what kind of replies it garners.

I have a question for you (another, yes); when you were lifting weights seriously what did you bench press on average? I just picked up a barbell and some weights to change my exercises next week and i've got no idea what to start with.... I'm going to try a few reps on Saturday as a test but I'd like to know what I should be shooting for. I can currently press 20lbs (20 lbs in each hand) with dumb bells, but from what I understand when you use a bar bell you can press more?

Thanks for any help. And I'll keep you posted about the sleep issue.

Nat

[YogaBuff]

Nat, yeah, I've been taking mag and cal for yrs. now for PMS and menopause and 'stuff'. Just seems like when the muscles are worked hard and the runnin' commences, well...... The heart starts pumpin' and it doesn't wanna quit at night.

At my 'fittest' I lifted 15# ea. arm for overhead stuff, 25# for stuff like lat. rows, but those are stronger muscles, right? Now, I'm not back up to that. The'guys' in the house have a weight bench and barbell, but I don't use it. I would get a hernia just trying to get their weights off of there. :p My sons can bench press their own weight, last I checked (like- 220#).
I've always liked dumbbells, they work for me.

I'm 5' 2" and probably can't hope to overhead press more than 20# in ea. arm. Maybe! For leg work, I use ankle weights and do various lifts.


Update-wise, I've been doing basically- weights(mostly) one day, running the next, and pwer yoga next. Repeat all three and take Sunday off.

YB

[YogaBuff]

My sons (big experts, yeah,) say yes, you can lift more with barbells. At least they can.

Guess I'm just not gonna set any records. :confused:

YB

[Natrushka]

Thanks, Yoga. I've got about 90lbs of weights I can add to my barbell bringing the total to 101 lbs, of which 86 I was able to bench press on Saturday 6 times.... I think I'm going to have to buy some more weights. Having never done this before I was looking for some idea of what's considered 'average' or 'way above average'

Sunday's workout left me whimpering when I dried my hair and tried to hook up my bra this morning ;) But I like the barbell, I feel like I've worked more, if that makes sense?

Still dealing with the insomnia?

Nat

[YogaBuff]

86#!! Great! :p I know what you meanabout the bra and hair thing.

Yeah , continued insomnia. Saturday night, I slept 8 hrs. straight, but that's the only night worth %$!! in 2 1/2 weeks. I noticed it was after a yoga session, as most of the other more decent nights have been.

I tell ya, between a sore left hip and ankles, EXHAUSTION, and the holidays, I'm thinkin' seriously about whimping out and going back to my walks and yoga. (whine, whimper) Yoga, especially power type is hoisting your own body weight around, so it's no picnic, but I never hurt and always slept well , and felt calm and relaxed. If I were younger, I could say..... but then there's always Missydog plodding away at this...... ;)

It'll get better, I'm just tired :rolleyes: .

YB

[missydog]

YogaBuff,

I heard my name mentioned in the distance. Missydog has been plodding very slowly these days. I don't lift anywhere near the weight you lift, and I mean that is WHEN I'm even lifting, which I won't be for at least another week. I think you might have just started out at too ambitious a level. Also, you remember the days when you were buff and get impatient to be there again. Don't give up, YogaBuff. On the other hand, allow yourself to recover with a little rest. Rest is very important when you're trying to increase your muscle mass. I'm lecturing a bit now, I know, but I hate to see you get discouraged just because you are perhaps a wee bit impatient. And don't compare yourself to a false notion of what I'm doing, because I'm taking the day off today! :D

Take care,
Missydog

[Natrushka]

Originally posted by YogaBuff
It'll get better, I'm just tired :rolleyes: .

Is it possible that you're overtraining? Doing too much too fast and not letting yourself rest enough? You may not be working out at your old standards but standards change with time, as do we. Maybe you'd benefit by taking a step back and approaching things again in a few days? A day or two off between yoga and cardio or cardio and lifting wouldnt hurt.

Nat

[YogaBuff]

Nat and Missydog, you are both right. (I don't ever consider advice on this forum to be lecturing--sometimes we just need to have an objective view of ourselves from someone else).

I took yesterday off and got some 'stuff' done. Holiday stuff and cleaning, cooking (always), and laundry/ironing. And the ever- present take the kid back and forth to driver's ed. Good thing about that is when it's all over, he can drive himself!! This is a good and a bad thing as any mom can attest.

Anyway, I HAVE started out at too much of an intensity and in too much of a hurry. Running at my weight is killing my hips and ankles. :( I don't allow enough time between weight sessions to rest. And as much as I hate to admit it, I think part of me is trying to make one final (nasty gesture) at advancing age. :D

I've backed off a bit, but not quit. I'll do a lighter rotation w/ more days off. With the holiday season approching, and some books and French study I'm tryin to do, that's needed anyway. Thanks!! to you voices of reason!

Today is a cardio day-- pooch and me are going to go to the fort and walk up and down the hills. He acts like that place is Disneyland. :p

YB

[missydog]

Good for you, Yogabuff! Feels good to get your perspective back, doesn't it. And as for advancing age, well, I've developed an almost limp in my left leg, for no apparent reason whatsoever. It's just there, so that I feel like I need a cane at times! Agggghhh! I can still do jogging workouts if I'm careful about what I'm doing, but I mean, WHY is this happening? I keep saying to myself that it will go away, but so far it hasn't. Oh well, there are other aerobic options besides jogging. Just got to roll with the punches, I guess. I haven't given up by a longshot.

Missydog

[Natrushka]

Yoga, we're all guilty of biting off more than we can chew from time to time. Being enthusiastic is never something you should appologize for. I'm glad to hear you've put yourself on a modified regimen; I was worried you may have been on the road to overtraining. Enjoy your walk!

Nat

[YogaBuff]

Thanks, Nat and Missy. I am enjoying better sleep, too! This has been a REALLY busy week, but I have managed to get in a workout or two. My husband and two teenaged sons were sick w/ flu and fevers for about 4 days ( imagine 3 sick men--no offense guys) and then 2 Christmas parties. Add holiday preparations and voila! Busy me. I figure my turn will be later this week, so I can be sick for Christmas. :p No, actually, I'm keeping a good attitude about it-- I going to MISS this virus. O rit is going to miss getting me.

Kind of doing the same cardio/ weights/ yoga rotation with a day off every 4 th day.

And, Missydog, I have always had a painful Lt. hip, so we can commiserate. The running was getting to be too much for it, too, so I'm back to walks up hills at the fort. Bear's ecstatic. :rolleyes:

YB

[missydog]

YogaBuff,

Glad to hear you're surviving (and maybe even enjoying?) the holidays, in spite of a sick family. Just be glad they all aren't three years old anymore :p .

Actually I myself am also back to walking for the moment. Just have had too much physical pain and too little energy to do my planned 2-3 mile jogs. Eventually I'll get back to them, but I doubt that they'll ever become a consistent way of life. It will always be an on-and-off proposition. I can live with that.

Just remember that all the holiday insanity comes to a screaching halt in just a little more than a week. Then we can all start dealing with our post-holiday letdowns, LOL.

Missydog

[YogaBuff]

Missydog and all,

I think I will now FLOAT through the holidays on Cloud 10 (that's right 10, not 9). We have been semi-sweating it out around here waiting to hear from our son's "reach' college-- you know, the college that they want the most, but is tough to gain admission to, and you just aren't quite SURE they'll gain admission even if they're a good student ( and the light of mom's life of course)-- Well, he WAS admitted. We got the letter yesterday, soon to be framed, and we are all pinching ourselves around here. So are his grandparents.

He had been admitted to another college, his 'second best' school, but was waiting for the word from these 'guys'. :roll:

WooHoo!! It hasn't sunk in yet. It's great when you see your kids' dreams come true. Now, to go to the books and see how we're going to finance this thing! :D

YB

[Natrushka]

You must be beaming from ear to ear!! And a little sad at the same time? Or is the school close enough to home for visits?

Everyone healthy again? You must be living under a horseshoe if you didnt catch it - are you still taking the glutamine? It's supposed to do wonders for the immune system.

N

P.S. I just hads the most intense feeling of deja vue as I hit submit on this post. I have goosebumps. Very bizarre.

[YogaBuff]

Thanks, Nat! Yes, all better- not 100%, but OK. Yes- glutamine, Locarb, exercise, trying NOT to stress through the holidays-- hope I'm not speaking too soon, but I've avoided it so far.

The school is about 3 1/2 hrs. away ( one state away). Freshman can't have cars, but he can get home holidays w/ us or a ride.

And yes I will miss him, but I guess it's the natural course of things. Like Gibran says, your children are not your children.....

YB

[YogaBuff]

........and, isn't deja-vu weird?? I can relate to the chills thing.

YB

[Natrushka]

Originally posted by YogaBuff
your children are not your children.....


"It changes"

Deja vue: have you seen "the Matrix"? I cannot escape the explanation from that movie about deja vue (long to explain if you haven't seen it, which is of course, why you should ;))

Nat

[missydog]

YogaBuff,

Congratulations on your son's acceptance letter! What a way to head into the holiday season. Bet there will be much celebrating at your house this year!

Missydog

[missydog]

YogaBuff, where have you gone? Hope your holidays were good. I miss hearing about your life and your exercise efforts. Come back. :)

Missydog

[YogaBuff]

Hey, all. Sorry! The holidays were good. I finally did get the cold, or somebody's cold, you never know, with everybody coughing and sneezing over the holidays. ;) Also have a new yrs. resolution to stay off this thing more. :D

Yesterday, did LONG hike at the fort, with some hills thrown in for fun and heart rate. Bear was ecstatic. When 'mom' is sick, he doesn't leave the house much. Have NOT been doing weights. Have pretty much thrown in the towel on them. Didn't like 'em when I was younger-- like 'em even less now. Trying to stick with the more strengthening yoga moves. Even that has been hard, cause with asthma, I usually tehd to get a touch of bronchitis with a cold. But, with steam and inhalers, I 'm getting there. :)

Gotta get ready for a dentist appt. Would love to type for HOURS and catch up. :p

YB

[missydog]

Hi YogaBuff,

So you've given up on the weights. That's too bad. I still think you were just going at it too hard and should try a lighter regime. Then again, I understand about quitting things because I'm not jogging anymore myself! Oh, I'll walk and hike and cycle, but I just got so burned out on the heavy aerobic workouts, day after day after day. At my age, I may never jog again, who knows. But I'm still trying to lift weights (on the "princess plan" if you get what I mean!). Anyway, glad to hear you and your Bear are enjoying getting out in nature. Happy New Year.

Missydog

[YogaBuff]

Yeah, Missy, I think it's the age thing that.s getting to me. I really think I should be able to do what I could do when I was younger, and find myself hitting the wall, so to speak. My MIND wants to, and my heart's willing, but then the old (and too fat) bod :rolleyes: puts up a fight.

If only I had stayed the way I was, instead of allowing myself to get this fat and out of shape. All the "if only's". :(

But, on a more positive note, I HAVE been getting in an hour of Yoga per day, and at least a 2 mi. walk. :D Except Saturday. Always take one day off on the weekend.

YB

[YogaBuff]

For !-17-02:

1 hr. power-yoga
1/2 hr. walking fast on treadmill w/ 2 incline. Couldn't face the frozen-face syndrome outside.

YB :daze:

[LC Sponge]

Hi YB - so how are things? sorry I haven't been around to say howdy - no idea why this January seems to be so BUSY - usually I just hibernate. :D Good for you on the exercise note. You're only as old as you feel.

[YogaBuff]

LC- yes, I say every year I'm going to start saying NO to a too-full calendar, but it never happens.
Missydog- Yeah, no weights, unless you call hoisting my own
( 9substantial ;) ) body weight around w/ more intense, swiftly moving vinyasa flows in my yoga. Trying more challenging poses ,too, and holding them longeer is REALLY getting my arms and legs in shape. What is amazing is the torso strength I'm getting too. I guess every exercise type, done consistently can improve your fitness more than I realized. I'm really happy w/ what I'm seeing.

Went to a 1 1/2 hr. yoga class this am and went to the fort andw alked 45 min. w/ pooch. :roll:

YB :daze:

[YogaBuff]

:D :D

Walks every day 2-3 mi.
Yoga 1 hr. every day

Even did today (sunday) because missed ALL exercise thurs. due to out of town funeral. DH's aunt.

The increased frequency, duration, and intensity of the yoga is REALLY building some muscle! Just beginning to see some body changes after 3 weeks. :)

yb :daze:

[YogaBuff]

1-28-02

2 mi. walk/run at the park.
20 min yoga
yb :daze:

[fern2340]

Originally posted by YogaBuff
The increased frequency, duration, and intensity of the yoga is REALLY building some muscle! Just beginning to see some body changes after 3 weeks. :)

yb :daze: [/B]

Good for you! I love when you start to notice your muscles coming out. I like that toned feeling!

Keep up the great work!

Linda

[YogaBuff]

Thanks, Fern. Yeah, and w/ an exercise I actually can't WAIT to do! Did a new yoga tape last night- a type of yoga called Kundalini. Not sure how I feel about it. Different from the usual fare. Slightly sore in new places, though,so..... that's good.
yb :daze:

[lisaf]

You make me miss yoga!!! I just love it, but can't find the time. Maybe once I've reached my BFL goals and get my private life sorted out I'll have some time to fit it in. I just love the way it makes my body feel afterwards - all limber, warm and tired.

Keep up the great work!

Lisa

[YogaBuff]

For 2/5/02:

yoga class--1-1/2 hrs.
Teacher was out for blood today- very un-yoga like- bending us into pretzels and hoding the positions for, like, 3 min. till your muscles quiver. Can feel it today, but feels good.

yb :daze: