GETSTRONGRRR   79,510
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Lift something heavy today!





This is simple.....I like it!





Damn right!!



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The Timid and Unwilling go on Holiday to a Little Place Called "Too Hard"

Life has hurdles....get over them!

54 year old unconquerable warrior who reduced a 38" waist to 34" my first year on Spark and now shooting for 32"! Surprisingly, I only dropped about 20 lbs total, but lost a lot of fat while adding a lot of muscle.

Adult onset runner--first marathon at age 48. Hated running most of my life, smoked from age 22 to 47. Son deployed to Iraq in 2008, so I got busy, 1/4 mile at a time walking, running, getting off the cigi-butts.
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Life has hurdles....get over them!

54 year old unconquerable warrior who reduced a 38" waist to 34" my first year on Spark and now shooting for 32"! Surprisingly, I only dropped about 20 lbs total, but lost a lot of fat while adding a lot of muscle.

Adult onset runner--first marathon at age 48. Hated running most of my life, smoked from age 22 to 47. Son deployed to Iraq in 2008, so I got busy, 1/4 mile at a time walking, running, getting off the cigi-butts.

Got hurt in 2010 and had to switch to bicycling.

Update Jan 2014

Starting my 4th year on Spark, I've realized some basic "truths":

TRACKING FOOD WORKS
My internal food estimator is broken. I have to log in everything I eat to know how many calories I've taken in and face the hard numbers every day, good or bad. When I stop logging food, I gain weight, pure and simple.

YOU CAN'T WORK OFF A BAD DIET
The evidence of my life leads me to believe that weight loss is determined 70% by diet and 30% by exercise. I used to think I could eat more because I was working out....WRONG!!! I still got heavier.

THE SCALE CAN'T BE THE ONLY MEASURE OF SUCCESS:
There are a whole series of ďNon Scale VictoriesĒ out there. The numbers on the scale are just a measure of gravity. Yeah it's nice to see the scale move down, but when you lose fat and add muscle, your weight can stay the same, but your body shape-shifts into a whole new leaner you. Sometime the fit of the clothes is a better measure of success.

Now Iím no saint about this oneÖ.I still put a lot of credence on weight, but Iím willing to accept that tightening belt notches are indicators of success when the scale stagnates.

YOU GAIN WEIGHT BACK MUCH QUICKER THAN YOU CAN LOSE IT
There is no justice! It can take weeks & months to drop a stubborn 5 or 10 lbs, but they can gain come back with a vengeance in just a matter of days! This truth really sucks, but itís still the truth.

GOT TO DO CARDIO / GOT TO DO STRENGTH TRAINING
Strength training has really done wonders helping me lose a lot of inches all over the place, and adding inches, and shadows, and muscle definition in all the right places. Got to burn off calories with cardio and have got to add muscle with strength training otherwise you get out of balance. And they have to be changed up periodically. Due to the surgery, my running days are over, but now I mix up biking, rowing machines, walking, and Hi-Intensity Interval Training (HIIT). Strength Training is best accomplished using heavy weights and doing the tough lifts; Squats, Deadlifts, Bench Press, & Overhead Press

TRAINERS WORK
For me, working with a personal trainer has wrought wonders. Periodically, depending on where we lived and my work schedule, I hired trainers to help me do Strength Training exercises (i.e. free weights) in the gym. For the last 3 years, (since my hip resurfacing surgery in 2010) I have worked with a trainer (a real son-of-a-bitch, I'm convinced he was an East German Stasi agent or a Russian Spetsnaz defector!) 3 times/week focusing on doing the tough exercises (squats, deadlifts, bench presses, shoulder presses, etc). I insist he make me do the forms perfectly and to push me beyond what I think I can do on my own. I hate it! I love it! It works!

SPARK PEOPLE WORKS
Don't ask me why, it just does. Tracking food, logging workouts, blogging about my successes & failures, interacting with friends and teams, encouraging others. It just works!
Read More About GETSTRONGRRR (Updated August 7)




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 current weight: 192.0 
 
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Member Since: 1/9/2011

SparkPoints: 79,510

Fitness Minutes: 79,813

My Goals:
- Go from 200 lbs to 180 & stay there -- Done summer 2012!
- Get waistline below 34" & stay there -- Done summer 2012!

- Get below 175 lbs
- Get below 32" waist

- Track everything I eat and use the info to eat smarter

- Lift weights 3x a week - focus on multi-joint lifts (Squats, Deadlifts, Bench Press, Overhead Press)

- Lift a combined 1000 lbs between squats, deadlifts, & bench press
-- Did 915 lbs in Oct 13!!
-- Did 955 lbs in Feb 14!!
-- Did 1005 lbs in Jun 14!!!

- Hard cardio 2-3x/week; Kettlebells & Concept 2 Rower

Overall, make fitness and healthy living as important as anything else I do at work, at home, anywhere, anytime

My Program:
Tracking calories HONESTLY and using the information throughout the day to stay within my goals.

Working out has to be enjoyable; if I don't like it, I won't stick with it, so I push enough to make sure I benefit from it, but make sure to slow down or lighten the load enough so that I want to keep coming back next time

Personal Information:
I've traveled & lived all over the world. Currently residing in Northern Virginia. near Washington DC

Other Information:
Believe me, If I can run a marathon and turn into an adult onset weight-lifter, anyone can!

My evolving home dream gym!

https://pinterest.com/getstrongrrr/

Looking for exercise motivation...find some here;

http://fitnessgifs4u.tumblr.com/archiv
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Happy Thanksgiving
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BERGBA7

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Weight Lifting Gloves
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Massage
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Member Comments:
SETTIMIA
8/14/2014 7:01:27 AM

Hi just popping by to say thank you for your continued support, very much appreciated.



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SAFARIBABE
8/5/2014 10:22:08 PM

Ya know.....this morning I saw a turtle sunning himself on a log at the edge of the pond. I wonder if those were your shades he was wearing.....I thought they were Maui Jim, but I guess they could have been Ray Bans.



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BERGBA7
8/5/2014 12:49:27 PM

Thanks for your input on the training plan!
I always do 3 runs a week: One interval training (+- 25 minutes total with warm up and cool down), a second relaxing (fun) run as far, as slow, or as demanding as I feel like going (+- 60 minutes), and a third "serious" session in which I measure my pace and mileage and increase the demands regularly.
If I have more time I go for a bike ride or a fourth run, but this 4th one is optional. Do you think I should do an additional hill training? Where I live we have lots of hills and I can not do a flat run anyways. There is just no such a flat trail to run. So I figured the extra hill training was not needed.
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NANCYANNE55
8/4/2014 9:36:00 PM

That's a great video! I was watching a few last night and it really helped me with getting them done today.

I was surprised to see the guy in it says not to lean on the arm coming up off of the floor. I have been.

Also, I am confused on whether the strait leg is supposed to raise completely off the ground when I straiten my arm, or if it doesn't lift until I begin to bring my leg behind.

I probably just need ask my trainer this tomorrow when I go in. He just makes my programs, trains me on them once, then I do them on my own (the cheapest option), but if I ask him questions he'll answer them.

I seem to do pretty good on swings. The biggest trick for me is to make it more of a deadlift than a squat move. I'm so familiar with squats that the movement comes naturally.

This is all pretty new to me. It really is a new way of learning to move.

Comment edited on: 8/4/2014 9:36:19 PM

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NANCYANNE55
8/4/2014 8:45:39 PM

He did tell me this was a program he had heard about and wanted to see how it worked on me. He's never used it with anyone before.

I tucked myself as far away from other humans in the gym as I could this morning to do the panther crawls. Keeping my butt down is a real challenge!

My swing isn't too heavy right now- Just 16KG, I think. But I'm just getting started. I feel pretty good on those, but am having some issue with keeping my arm locked out on the get-ups. As soon as I add weight it likes to buckle a bit when I get to the part where I stand.

Thing is, I never wanted to be a KB girl, really. Always liked my DB's and BB's- I love the old school stuff. And here I am, swinging away.

I'll look into the book. Thank you!



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