HOUNDLOVER1   16,998
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HOUNDLOVER1's Recent Blog Entries

1st recovery day from strength training

Tuesday, October 02, 2012

The good news is that I'm only a little sore today. I suspect it may have something to do with my diet because I've read several times that on low-carb there is less build-up of lactic acid and therefore faster recovery. Time will tell.
This morning I did low-level cardio and decided to start taking advantage of my gym membership since I don't like running outside when it's dark.
I did 12 minutes elliptical, new to me, takes time to get used to; 12 minutes rowing machine which I enjoyed; 12 minutes treadmill uphill walking at incline of 8; 12 minutes of recumbent bicycle which I found very boring. I ended with 12 minutes of stretching.
heartrate was between 115-130, calories burned about 350
Hopefully I'll get some swimming in this afternoon.

  
  Member Comments About This Blog Post:

GOPINTOS 10/2/2012 8:41PM

    Sounds awesome! Have you checked into Cold Showers/Baths for recovery? I am not really sure of the benefits for that, I mostly researched for the BAT benefits(brown fat which really isnt fat, I dont think, that is just what it looks like I think)

Anyways, you are doing fantastic!!

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-LINDA_S 10/2/2012 2:20PM

    Glad it didn't kill you! I like the recumbent bike for HIIT--don't have to stay on it long and the time goes faster.

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WOUBBIE 10/2/2012 1:13PM

    I've read that too - EGALITAIRE posted a blog about it one day and it seems to me too that I only get sore now when I've really overdone it. (Like last week - It never occured to me that my trapezius muscles had never supported anything heavier than my coat collar... Ouch.)

Good going! You'll have "Sarah Connor arms" in no time!

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MYLADY4 10/2/2012 12:48PM

    Good for you. Hopefully you will still feel good tomorrow, for me, DOMS is always worse the second day after a good strength workout.

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ERIN1957 10/2/2012 12:42PM

    woohoo way to go!

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PJ2222 10/2/2012 10:28AM

    Way to go! Keep up the good work!
Just don't quit because perseverance is THE key!
Best wishes and continued success! emoticon emoticon

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Starting strength training for real

Monday, October 01, 2012

Inofficial start was last week. I had two 1/2 hour sessions that were more of a reminder how to do it.
Today was a big exercise day for me. I ran about 2 1/2 miles, went for an hour-long walk and did a 1 hour upper body and core workout.
bench press 15 lb dumbbells 3 sets of 10
chest fly 8 lb dumbbells 3 sets of 10
front raises 5 lb dumbbells 2 sets of 10
lateral raises 4 lb dumbbells 2 sets of 10
dumbbell biceps curls 5 lb 2 sets of 10
bent over row 10 lb dumbbells
close-arm wall push-up 2 sets of 10
bench dips (triceps) 2 sets of 15
planks 3 x 30 seconds
crunches on exercise ball 2 sets of 20
back extension on exercise ball alternating sides 2 sets of 20
elbow to knee crunches 2 sets of 20

This may not seem very much for many people but I think I'll be sore tomorrow.

  
  Member Comments About This Blog Post:

GOPINTOS 10/2/2012 7:26PM

    OH wow, I am exhausted reading it!! WTG!!

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EGALITAIRE 10/2/2012 2:07PM

    Doesn't matter how much it sounds to anyone but you - what counts is if you are working out in a way that both stretches/challenges your muscles while maintaining good form.

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ROBYNLN 10/2/2012 9:56AM

    Sounds like a lot to me. emoticon

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GETSTRONGRRR 10/2/2012 7:30AM

    That sounds great...break into into it gently....first do no harm!

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-LINDA_S 10/2/2012 6:25AM

    Sounds like a whole lot to me! I wish you the best--seems like you have it well planned out. Good luck!

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HEALTHY4ME 10/2/2012 6:10AM

    I love the title.... cos I think and sometimes say that all the time, and at 55 I need to get serious oh about 10 years ago lol

I am going to start super slow....... but one question while I know what most of them are, a few questions. Are you doing this at home, do you have a wt bench and what are chest fly. Or maybe I should just google the last one.

Thanks for info, and great on starting and I know you will continue to up the wt and reps with time. Awesome.

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CHRISTINASP 10/2/2012 2:43AM

    Seems like VERY much for me! Good for you.

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BLUE42DOWN 10/1/2012 11:40PM

    Definitely don't worry about whether it seems like much to others. The greatest thing about strength training is that you are truly competing only against you. Remembering which of those were very challenging, you can look back in 3 months or 6 months and realize just how much stronger you've become. (And far better to not get too sore and end up stopping.)

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Moving from ideal weight towards ideal body composition

Saturday, September 29, 2012

I just had a body analysis done a couple of days ago. The good news is that my percentage of body fat is not as high as I feared, 30.9 pounds out of 130 lbs. total weight or 23.6 %.
The one time I had body fat measured before with a less accurate method it was about 30% and I weighed about 10 lbs. more.
The bad news is that my percentage of skeletal muscle mass is only 54.9 lbs. and while my legs are quite strong and my core strength is at least average at about 44 lbs. for my torso, my arms have very little muscle.
The good news is that my right to left balance is almost perfect, maybe due to the fact that I'm ambidextrous and make a point of using both sides of my body evenly.
I suspected this result and now have no reason any more to not work on my upper body strength. I already had two strength training workouts this week.
My doctor warned me that it takes a long time to build a significant amount of muscle. I will go back for another scan in 2 months and hope I can make a difference in that time.
I'm thinking that if I could increase lean muscle mass by two pounds and reduce body fat by 4 lbs. I'd be happy but have no idea if that is realistic.
This is a new challenge and I'm looking forward to it. emoticon
I also had my Insulin level tested and it was 2.2, on the low side after eating around 80-100 grams of carbs for a number of weeks.
Now that I'm back to ketosis or at least closer this reading may change again.
C-reactive Protein was low at 0.9 mg/L, showing that there is no significant inflammation in my body. So far low-carb eating seems to work very well for me.

  
  Member Comments About This Blog Post:

GOPINTOS 10/2/2012 7:14PM

    All sounds great! I know when ppl ask me how much I want to lose, or the doctor's office asked me my goal, weight, I really dont have an answer. It is more of a look that I want, than a weight.

Good luck on this next phase of your journey!

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KAI_ZEN 9/30/2012 6:07PM

    That is awesome! How fun to see the results of your hard work in black and white. Thanks for sharing your results. emoticon

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MYLADY4 9/30/2012 12:21PM

    Body composition so beats just a number on the scale and really really kicks BMI booty.

Good for you for not going just by the scale.



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HOUNDLOVER1 9/30/2012 11:57AM

    Concerning the tool used for body analysis: My doctor used the InBody 230, which gives a relatively accurate reading of body composition. It gives total body water, dry lean mass, body fat mass, skeletal muscle mass, body fat mass, and then a segmental lean analysis with separate figures for right arm, left arm, torso, right leg and left leg plus putting those figures in a range of normal, under or above average (with percentile). Together with measuring circumference it gives a fairly good idea of comparative strength between right and left side of the body, although not front and back. I have to still learn more about analyzing the figures from my doctor later this week.

Birgit

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LILY_SPARK 9/30/2012 9:41AM

    It took me years (1985 to 2009) to learn body composition is the number for health, scale weight is virtually useless. I hope this works well for you!

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GETSTRONGRRR 9/30/2012 7:58AM

    That's very cool, congrats!

What kind of tests did you do to measure symmetry?

I'm going for my annual physical in November where I'll get the full gamut blood work to see what effect 6 months of low carb living have had on everything.

For upper body you can do a number of things. I'd recommend starting out slow. Initially, do things like push-ups, dips, & bicep curls just to build up your muscle tone. If you want to add muscle, it may be best to engage a trainer to help you develop a systematic plan to add increasing weights to a routine that will help you develop not just your arms, but shoulders & back as well

Good luck & congrats again!

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ERIN1957 9/30/2012 7:53AM

    you will do this! emoticon emoticon

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SHOES17 9/30/2012 7:43AM

    emoticon emoticon

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-LINDA_S 9/30/2012 7:42AM

    I'd be interested to know how much you manage to accomplish in this. I know I need to do some ST myself but haven't gotten really serious about it yet. Hope it works for you!

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JSTETSER 9/30/2012 6:39AM

    Keep going!
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily. ~Zig Ziglar

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CHRISTINASP 9/30/2012 5:49AM

    Success with your new challenge!

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NDTEACHER1 9/29/2012 11:18PM

    Interesting. I didn't know you could break it down like this.

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Labeling of GMO's

Saturday, September 29, 2012

If you have not read this please take the time even if you don't live in California. It could change the nation and a lot of the nation's produce is grown in California so will make it on your dinner table.
organicconsumers.org/letter-9-28.htm

Birgit

  
  Member Comments About This Blog Post:

BECCA324 9/30/2012 6:04PM

    Thanks for posting that. GMOs are a real concern for so many people and it would be nice if we new that our President supported us with that. Everyone should know what exactly they are eating.

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BEAUTIFUL_REINA 9/29/2012 11:26PM

    Thank you!

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BOOKWORM27S 9/29/2012 1:43PM

    Thanks for posting!

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-LINDA_S 9/29/2012 12:57PM

    Thanks! This is a real concern!

emoticon

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ERIN1957 9/29/2012 12:39PM

    emoticon emoticon emoticon

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Ownership of organic companies - An overview

Saturday, September 29, 2012

I just found this website and thought it had some interesting information about organic companies and who owns them. It makes me even more committed to grow some of my own food and buy local and seasonal for a lot of the rest.
blissreturned.wordpress.com/2012/01/
27/find-out-which-organic-food-compani
es-owned-by-mega-corporations/


Birgit

  
  Member Comments About This Blog Post:

BEAUTIFUL_REINA 9/29/2012 11:57PM

    I didn't know that about silk, I"m so disappointed!

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GLC2009 9/29/2012 4:46PM

    wow, that was an eye opener. i spend so much time reading labels at the grocery store, i should get paid for it. but, i have to admit, i don't often read who the actual owners of the label are. i'm reading the ingredients for the most part. now, i have something else to look at.
fortunately, i too, am buying very little pre packaged food anymore. it's a process!

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BRAVELUTE 9/29/2012 11:36AM

    Erin, I bet they are growing their own, because they KNOW.

If I could figure out how to grow everything myself, I would. I have not trusted capitalistic companies to process my food ever since we learned the flagrant research and subsequent lengths the cigarette manufacturers went to to knowingly hook us on their products. I believe they are doing the same thing with our foods with no regard for our health. So what is the answer? I Do have 4 4x4 square foot gardens, growing organically from supposedly organically grown seeds, no GMOS. And I plan to expand to 8 frames in my spring garden. But I have a small plot of land in a residential area. Can't handle the coconut oil, olive oil, or enough beans and grains to have what I need for the year. I question the ethics of food processing companies who say they will continue to add additives because they can. So what are they having their farmers add because they can.

Not because it is healthy. But expedient? cheap? the way it's always been done?

And they can just stop telling me that they are concerned about the rising rates of obesity or cancer or hear disease or arthritis or diabetes or high blood pressure, and on and on.

What I'd really like to know is how many of our illustrious politicians currently in office or running for election have major interests in these major food companies.

And I question some of the ads that make it on to Spark People. I know we need funding to keep the community going. But when I move around the site, I have an expectation

that I will be presented with healthy information
that someone won't be trying to sell me something that is detrimental to my health
that hovering over or clicking a link will either take me to a definition of that word, or more information about that word, not an ad about something entirely different.

I know in a community such as this, there will be many different ideas about what is healthy or not healthy. But I do believe that SP has basic tenets as far as diet and exercise. SP needs to be sure the advertisers they allow on board will be respecting those basic tenets.

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FITSMALLCLOTHES 9/29/2012 11:26AM

    Thanks.

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GRACEMCDOG 9/29/2012 11:11AM

    Great info link. Thanks, Birgit! It was good to see that the brands I purchase are genuine. I don't buy much packaged stuff at all so that cuts down on the chances of being duped by bogus adverts. It's funny, when Burt's Bees products started showing up in large, eye-level displays in supermarkets here instead of in small booths at craft fairs, I instinctively started distrusting the name!

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WOUBBIE 9/29/2012 10:56AM

    Thanks for the link, more food for thought!

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ERIN1957 9/29/2012 10:06AM

    Thank the good Lord there are people out there that still grow the real deal and there seems to be more and more out there as well...moving over to healthier options. To bad these handlers can't see where the big money is at...real organic foods. I bet they eat organic and not their crap they sell.

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ANJAYS-JOURNEY 9/29/2012 10:05AM

    what an eye opener!!!

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SHOOPETTE 9/29/2012 9:33AM

    I am dumbfounded, so many brands I shop and trust..

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HEALTHY4ME 9/29/2012 8:10AM

    Wow a lot of these we dont' get here but still an eyeopener! thanks and nwo gotta run to go meet a new spark friend. hugs

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-LINDA_S 9/29/2012 6:57AM

    Yes, it's quite disturbing when you realize how these mega corporations have taken over so much of the organic market. I think they call it "greenwashing". I'm really glad the place I get grass-fed beef has partnered with other local farms to offer a larger variety, including bacon as of this week! And there's pork, chicken and catfish, as well as eggs.

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JACEUG 9/29/2012 4:50AM

    The bonus is you have very fresh produce on your doorstep

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