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Ever Wondered How the Most Muscular Guy in the Gym Lifts?

Wednesday, August 22, 2012

I have mentioned my workout partner, Ivory, in my blogs a few times. He's a big fella (6'2" or so) with the kind of look many men aspire towards:

(No, he's not on steroids- trust me! Everyone wonders, but that fact is that it's a combination of genetics and willingness to suffer in the gym. Also, interestingly enough, he has never and does not now compete. He just likes to work out.)

We have been working out together for over two years now. Over that time I've noted a go-to pattern he generally uses when he lifts weights by his own devices (purely out of this own head, no outside input). When we first started lifting together this method exhausted me. Now I've adapted, and I have noted that the times I stick with this program both my strength AND muscle definition increase. I don't look big and bulky or any less feminine, so don't worry about that. Women who lift heavy (and avoid steroids) have a TOTALLY different look than men who lift the same way.

Anyhow, thought I would share what I've observed. I love hearing what others are doing and thought this might inspire someone else in some way.

Keep in mind that this is an advanced lifting routine. You want to be a fairly experienced weight lifter (6 months or more) who is well-versed in proper form before attempting this program. The beauty of it is that it grows with you as your strength increases.

He uses this method most often for his big muscle groups: Chest, Back, Shoulders, and Legs.

His first set is one that is multiple-joint and uses the entire muscle group. So for chest this would be some kind of a chest press, for shoulders some kind of a shoulder press, and for back usually a pull-down or pull-up. Legs are almost always a squatting movement.

Of this exercise, he'll do a couple sets of 15-20 with a fairly light weight to warm up and bring some blood into the area. In-between warm-up sets, he stretches the muscle group. (It's a hot debate about whether stretching before is beneficial to the workout or not, but it's what he does.)

Now it's on to working sets, where he goes into pyramiding this exercise like this:

He'll do another set of 15, but with increased weight so that he's really feeling it by the time he's done.

The next set is a set of about 12, slightly increased weight from the set before. He could do several more reps, but he doesn't want to blow his muscles out this early in the game.

He rests for a minute or so. The next set he raises the weight a little so that he's somewhere in the 10 rep range. He could still get 2 or so more of these out, but stops at 10.

Another short rest and the weight is raised again for a set of 8. At this point he could get another rep out if you held a gun to his head.

Now he needs a couple of minutes rest to get his strength back before going into the fifth and final working set. He's raised the weight again so that it's pretty darned heavy- He pushes out about 4-6 reps, usually being spotted, and there is no way under God's green earth he's going to be able to get another rep out. He's spent. And done with that exercise.

The next exercise he chooses will be a little more specific as to the area of the muscle it targets, yet still incorporates the whole muscle group. With chest he'll usually choose some kind of machine incline press or a flye movement. With back this will usually be a rowing movement. And with delts he's going to go in for either a front or a lateral movement, because that's where he prioritizes. With legs it's usually some kind of a leg press.

For this one he'll do four sets, starting out fairly heavy for about 12 reps, then raising and going to 10, then raising again for a couple of sets of 8 reps. Those last 3 sets he's pretty much worn out and needs a couple of minutes of recovery time between to get his strength back up for the next set.

The next two exercises he chooses will be area-specific within that body part. Maybe a decline flye and pullover for chest, strait-arm pullover and bent row for back, either a front or lateral move (whichever he didn't do for the second exercise) and a rear delt move for shoulders, and then some kind of leg extension and hamstring curl for thighs.

For both these 3rd and 4th exercises he'll typically do 3 sets of about 10-12 reps, starting pretty heavy and maxing out with each set.

For the fifth and final exercise, he's going to choose one that either hits the whole area again or, in the case of legs, hits his calves. For chest this will often be a standing cable crossover flye, for back a barbell bent row, for delts some kind of shrug.

Of these he typically does two sets of 15-20. It's more of a "peaking" exercise to get a burn in the muscles than one that is used for strength. He's too worn out from the 4 exercises before to get much more out of them.

Here's a sample Chest workout, at the request of Mrs.Carly:
- Warmup: Incline DB Bench Press- Two light sets of 20 (2x20)
- DB Incline Bench Press: Pyramid of 5x15, 12, 10, 8, 6
- Machine Flyes: 4x12, 10, 10, 8
- DB Cross-Bench Pullovers: 3x10-12
- BB Decline Press: 3x10-12
- Low Cable Crossover Flyes: 2x15-20

In the case of legs, this 5th exercise is where he does his calf exercise. He'll usually get in 3-4 sets of 12-15 reps. Sometimes he'll do a second set of calf exercises, depending on how they feel after the leg workout.

He'll break from this routine several times a year, usually when he finds a workout program in one of his fitness magazines that he wants to do for variety (usually these take anywhere from 8-12 weeks to complete). Or sometimes he'll come in and decide to do 3 sets of 15 for most exercises, or he'll super-set. I think a lot of the reason he continues to improve is because he isn't stuck in a rut. But his default program is the one above, and with good reason- Obviously it works!

Let me know what you think. Was this a valuable blog, or something that is just too hard to relate to?

  Member Comments About This Blog Post:

KIMCOLLINGS 11/19/2012 4:01PM

    Wow! He is awesome! Hope you don't mind that I added you as a friend.

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IMNOTTHEREYET 9/14/2012 8:04AM

    This is amazing. He looks like he knows what he is doing. I am still learning but im getting there. Slowly lol

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JENNKFIT 8/26/2012 8:07AM

    OMG he's beautiful! I wish I had a workout partner, but I'll never use that as an excuse. You look fantastic by the way! I'm also curious about losing weight beyond my goal, seeing your numbers and how healthy you look, I could go for more weight loss and BF loss.

So often people posts weights and measurements but they ALWAYS fail to mention their height. My weight at 5'8" is still running around in a bikini getting compliments, but I don't think I'd do it if I were 5'2". Thanks for letting me know how tall you were, it really helps.

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K-GETTING-FIT 8/24/2012 11:51PM

    Hello Ivory!!! He is amazing:)

This was a great blog. Years ago I worked with a trainer, this young guy. We did a week of training and the following week he said he was switching it up. He did what you wrote. Now, I must say that I was probably not the person he should have been doing it on. When I would try and explain it to the guys they would always say that it was more advanced. Got to tell you that I have never had that kind of muscle soreness in my life from a workout. Maybe my legs hiking 30 miles in one day in Mexico . lol Anyways it wasn't that I was hurt from it, it was just so darn hard. I would feel it for days, quite a pump. Finally told him that in order for me to function with daily activities like fastening my bra, walking, sitting, reaching for a seatbelt, we would need to take it down a tad. I have never seen such fast changes in my body as I did with those workouts though.

One day I will try it again. I almost feel like it is something that I would like to do with a trainer though. Takes some pushing:)

Thanks for sharing!

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ROCKMAN6797 8/24/2012 8:31AM

    Thank you for sharing this workout, it certainly serves him well!

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GYMRAT54 8/23/2012 3:07PM

    Ivory sure is a big fella alright! He sure looks intimidating! Glad he's more a teddy bear than someone truly to be feared! I admit, I'm surprised he has not and does not compete. He just likes to work out!

The pyramid workout you described sounds a lot like the workout reginmen of my bodybuilder friend at my gym with the type of exercises he does and the reps. She does the lat pulldowns, the incline chest presses, the row machine, the leg presses, the cable crossover flyes, etc She keeps doing these week after week because it works for her, too. I'm glad to hear that he breaks away from his go-to workout plan from time to time for a change and variety. I'd get bored doing the same thing week after week.

I tried working with my friend with her for the past two weeks. As with any new exercise regimen, there is bound to be soreness and there has been because it is very different from what I'm used to but I do see the benefits of it. She did say it could take a month to adapt to it. Unfortuntely, I had to stop due to other commitments but she said she was more than willing to work with me whenever and however works for me in the future.

Two questions:
1) does he exercise just one muscle per workout or more than one muscle group in a workout?
2) Does he work out every day or does he take one or two days for recovery?

Great blog, Nancy Anne. You're so lucky to have found someone like Ivory for a workout partner. I'm also thinking he's lucky to have found you for his workout partner! Now...go pump iron and show everybody how it's done! emoticon
emoticon emoticon emoticon

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HISARTIST 8/23/2012 2:31PM

    I used to do pyramids all the time and you are so right...quick gains of strength and leaning out! I loved them, not to mention it made the guys in the gym look at me funny when I was on the higher end of the DB stack (and they had to wait for me to finish so they could have the DBs). HAven't done them this way in a while. Maybe I'll have to give this a shot again. I just changed things up after doing about 8 weeks of 3x15, so I know I could adjust the rep scheme.

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ILOVEJIM851991 8/23/2012 7:58AM

    I've heard it as pyramiding before this hasn't changed has it? This is a very good workout.

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TINAJANE76 8/23/2012 7:04AM

    Thanks for sharing these very specific ideas. I'll definitely be incorporating these into my next round of strength training!

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MRS.CARLY 8/22/2012 10:35PM

    WOW that is awesome!! Better! I can copy and paste that into my workout notes and it is easy for me to follow.

Thank you thank you thank you!!!

P.S. my husband is in the army and is always asking me for work outs...I passed this one along to him as well!

Comment edited on: 8/22/2012 10:38:44 PM

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MYSTERY-LADY1 8/22/2012 9:27PM


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MRS.CARLY 8/22/2012 9:13PM

    Great blog, maybe list it in like an outline after explaining it, like list the exercise, then reps, rest time, reps (increase weight). You know what I mean? So when I come back to use as a reference I can just scan the outline emoticon

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CARRAND 8/22/2012 7:04PM

    That is an impressive workout. I'm not surprised he looks as good as he does. I use weight machines, and I love it, but I'm thinking about trying free weights. I'll probably hire a trainer to start with so I use proper form.

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ROVISI 8/22/2012 6:15PM

    I think it was a great blog and it gave me some ideas! I like adding pyramids!

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I HATE Cheat Meals!

Friday, August 17, 2012

Man.... I have a real problem with this whole "Cheat Meal", or worse yet, "Cheat Day" concept.

First of all, could we please stop using the word "cheat"? Cheat makes it sound like if you don't over-indulge in foods that are horrible for you, you've failed your mission. Do you really want to cheat yourself out of your healthy eating plan?

Additionally, for someone who is a recovering binge eater (like me), it's an open invitation to gorge. I can easily do 3,000 or more calories worth of damage in the span of just an hour or two. It's really not that hard. (Proof: At Applebees, 1/2 order of onion rings- 645 calories, Riblets platter- 1700 calories, 1/2 Chocolate Chip Cookie Sundae- 775 calories. Total: 3120 calories, even when I shared the appetizer and dessert. And I was drinking un-sweet tea!)

One pound of fat is approximately 3500 calories. If I managed to eat 500 calories less than my daily caloric intake for a week, that should add up to about a pound of weight loss that week (500x7 days in the week=3500 calories). Which would be great, except I pretty much packed all of those calories into the above Applebees meal.

And people wonder why they aren't losing weight with cheat meals.

If we move into a bigger meal, or (God forbid!) an entire cheat day, it's easy to see how weight gain could actually occur, despite eating well 6 days out of 7.

Look, I don't mean to be Negative Nancy about enjoying a treat every once in a while. But I think we need to rethink the way we view foods in regards to how we are going to live our life from here on out. It all really DOES make a difference over the long haul.

In David Greenwalt's book The Leanness Lifestyle (which I have frequently referred to as my Fitness Bible), he purposes a Splurge Meal. This is a much better thing to call it, IMHO. You are not going off the rails with cheating, you are planning an indulgence. And it is going to factor into your weekly caloric intake.

How do you make this work? Personally, during the rest of the week I'd shave another 100 calories off of each day. This gives me 600 calories more out of my diet I can "play" with for my Splurge meal. That's step 1.

Next, I'd cut back on my carbs the day of the planned splurge. I'm taking it out of carbs, because, let's face it: people don't usually splurge on turkey breast.

Here's how I'd put it into action:

I'd bring my regular morning oatmeal from 1/2 C dry measure (before cooking) to 1/4 C. That's 75 calories. I'd probably also skip my fruit for my mid-morning or after-workout snack and have just protein powder. There's another 80 or so calories, all from carbs. Lunch would be reduced by about a single portion of carbs, for about another 80 carb calories. So right there, I've got 235 calories in the bank. Add it to the 600 I managed to cut back on during the week, and I'm 835 calories ahead. Plus, I still have my regular dinner calories to factor in, which is normally about 500 for me. Add that to the 835 I already saved and now I'm at 1335. This I can do.

Now, it's time to plan (not haphazardly wing) that splurge.

Before I go to Applebees, I decide what it is I most want to splurge on. For me, it's the cookie Sundae, which I am going to split with my teen daughter (she's skinny).

Knowing this, I look up the nutritional information online before I ever leave the house. Then when I get to the restaurant I order, according to plan, the 9-ounce house sirloin (I'm hungry!) for 310 calories with the garlic mashed potatoes for 250 calories and the seasonal veggies for about 40 calories. That's 600 calories for a very decent dinner that is still a splurge over what I would normally eat.

Dessert is another 775 for 1/2 of that Cookie Sundae. I'm at 1375 calories, just 40 over my 1335. No big deal.

The trick immediately AFTER the splurge is to stick to the plan. If you are anything like me, you tend to go a bit off of the rails once a splurge has occurred. For me, this means I still have my protein shake before bed, even if I don't feel particularly hungry, just to get myself RIGHT BACK on track.

And what's important is that I did NOT cheat, and I have nothing to feel guilty for.

The closer you get to goal, the more important honesty with yourself and planning like this will be. Fat doesn't take a vacation, so please don't believe it isn't going to show up if you invite it by eating with abandon.

And for Pete's sake, stop calling it a Cheat Meal. At least, in front of me.

  Member Comments About This Blog Post:

MINIMINIV 12/3/2012 2:42AM

    I call it a treat meal!

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MIZINA730 10/23/2012 11:01AM

    I don't do cheat meals and cheat days. I'm nowhere in a position to consider it. If I eat something inadvisable, I get on the bandwagon right away. Before I ever had a weight problem (weighed 100) I planned ahead for occasions such as a wedding reception. I ate very little earlier in the day or at least in consideration of the fact that I would eat without concern later in the day. I did this without much thought. It all made sense and simply seemed the logical thing to do, almost instinctive that if I want to eat wedding cake and dig into the meal, I would take it from somewhere else.

Comment edited on: 10/23/2012 3:42:00 PM

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AMBERNICHOLE3 10/15/2012 5:02PM

    I LOVE this!!! Thank you!

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RASCALRACCOON 10/15/2012 4:58PM

    I LOVE this :) My dietician that has taught me a whole lot of amazing stuff about nutrition and using food in the best possible ways suggested a very similar thing. I was getting too wrapped up in trying to be perfect - and following her meal plans to the T. and when (its never an if) i strayed from that plan (even if it wasnt in a very bad way) I would feel like i had failed / cheated and that opened up th. opportunity for my "oh well might as well just binge on junk for the rest of the day anyway considering its no longer perfect anymore" conversation I would have with myself.
She has given me a GOAL of planning to and following through with having 2 LESS HEALTHY meals in a week - note LESS HEALTHY. i.e have a chicken burger but not with fries. Have a slice or two of pizza but not a whole pizza :) and then at the very next meal I carry on with the plan - which my mind has no problem with as I did not stray from the plan in the first place :)

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LEB0401 9/20/2012 9:11AM

    I'm so glad you posted this! I was wondering what I was going to do since Halloween, Thanksgiving, and Christmas being along too many goodies to decline. Now I'll plan out my indulgences and shave calories accordingly. Thanks so so much!!

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OPTIMIST1948 8/26/2012 5:45PM

    Quick! Everyone hit the LIKE button. Common sense approach is so uncommon now-a-days that I think everyone needs to read this.

Seriously, awesome planning. Great work. I love the idea of a splurge meal and will work on its incorporation into my vocabulary.

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THECRAZYMANGO 8/26/2012 1:21PM

    Thank you for saying this. I have a friend that calls them "cheat" meals as well and it drives me nuts. It's a lifestyle change. A cheat meal reminds me of being on a diet. Even through I struggle, I know I am not on a diet nor have cheat meals!

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KAYOTIC 8/25/2012 12:09PM

    I'm with you on not "cheating" my diet, because really that means cheating me, and I'm not about cheating myself on anything. Treat or splurge, or just living my life is more how I look at it. I don't track my food anymore, and that seems to be working for me, but I do what you do on the "splurge" meal, which is look online before we go out, plan it ahead, and split something indulgent if I decide that's what I want that day. Also for me, the treats usually come after a long day out doing something active (say 4 hours of mountain biking or hiking for 7-8 hours). And even with that I'm still trying to get the "cleanest" meal I can out of it, since I just feel better when I'm eating clean.

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KANSASROSE67 8/23/2012 7:42PM

    Love this blog and I completely agree with you about planning ahead for the treat. BTW, given any possible spulge food in the world, I too would probably go with the Applebees Cookie Sundae!

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GETFIT2LIVE 8/23/2012 12:49PM

    I heartily agree! The whole idea of a "cheat" meal or "cheat" day bothers me. If I'm planning for and allow for that extra calorie intake, it's not cheating, it's a planned indulgence. If this really is a lifestyle, not a diet, there's no need to cheat; there are ways to include almost anything (within reason and in reasonable quantities) in my eating plan, just not every day.

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CONFIDENTLY_FIT 8/20/2012 5:04PM

    I can't eat protein, veggies, and fruit all the time. Call it a splurge, an indulgence, a cheat day, whatever. I just think my body needs something every now and again that is different. Otherwise my taste buds burn out.

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4A-HEALTHY-BMI 8/20/2012 2:01PM

    I just call it "calorie cycling."


Even the word "splurge" sounds a little too much like going off the rails to me (I'm a recovering binge eater, too - the last thing I need to do is unleash that inner monster! LOL)

Although you didn't mention it here, I suspect that you know and agree with the metabolic reason for planning these deficit breaks. It's not so much an indulgence as a necessity, both for the metabolism and the psyche.


Comment edited on: 8/20/2012 2:02:10 PM

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CARADAWN 8/20/2012 11:24AM

    I like the idea of a splurge because it implies that you aren't doing something wrong! I love dessert so I try to incorporate it into my meal plans and kind of do something similiar to you and make the calorie count still work with my treats. I know that if I deprive myself I will have a "splurge" day that will turn into two days and so on. It's hard to find what works for each person and I am glad to not be the only person struggling with this emoticon

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BUBBLEJ1 8/20/2012 12:43AM

    My thinking is that I can't cheat because I have nothing to cheat on! I'm not on a diet, I just eat healthy most of the time. If I want the occasional ice cream or dinner out then so be it!

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ROCKMAN6797 8/19/2012 8:29PM

    You were reading my mind! What is the point of eating healthy if you are going to adopt this "cheat" meal concept? Besides the whole concept of eating an unhealthy seems to defeat the purpose of eating healthy. I love the splurge concept and I practice it but I will eat a food that I consider to be healthy, just a bit more. Finally, I understand that there are times where there are no other options immediately available (I have had to endure a few) but to plan for a cheat meal? Insane if you ask me!
(OK, Raśl is getting off his high horse. Thank you for allowing me to vent about a pet peeve!) :)

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BARCLE 8/19/2012 3:38PM

    Excellent and sensible planning - it's realistic too emoticon

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K-GETTING-FIT 8/19/2012 11:23AM

    Gulp! Kristin holds head down and confesses to having called it cheat night. Actually "Cheat Date night". Thing is I never feel guilty and never go over. It's pretty much "eating out night" or maybe "add cheese to our meal" night. Maybe what I need to call it is date night. Think the boyfreind and I kind of like the "naughtiness" of how it sounds. lol Guess I have been lucky this time around and have never felt a sense of it being out of control, or that I am getting off plan because of it. Just like not calling this a diet anymore. For someone who has struggled with an ED this is HUGE! We really prefer to eat at home where we see what is going into our meals. Also think that it may be a little different for me having had a purging disorder that never really had binges. My struggle lies in getting in enough food.

So, I will change the "cheat" verbage for next Tuesday. It will just be a get together with friends that will include 1 beer and the usual...Kristin checking out the menu online before I get there to help me make healthier choices:)

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ANDASI 8/19/2012 3:56AM

    Thank you for this blog i very much agree with you. Cheat negative conatation. I personaly am an emotional eater so as soon as i eat sweets i want more of it and i find myself thinking about it a lot once i have a taste of it and i find myself wanting to repeat the experience so it's just too much to bear so i just go without.

I am not in a place where i would be able to have a small serving of sweets and i dont know if i ever will be able to do that ? It is safer for me to not have it.

Any time that i think about having some sort of dessert my brain automaticaly think big serving i want a huge bowl or plate of it i want to devour it i think this is called binge eating and i only have this with sweets this insatiable apetite.

emoticon emoticon emoticon

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TINARETTER 8/18/2012 7:05PM

    It is amazing what planning can do for us. Loved your blog. Keep them coming. emoticon emoticon

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ARMSPORTS 8/18/2012 12:32PM

    I agree with what you're saying but I do allow for indulgences or cheats with some of my clients. It just depends on their individual situation. Many of the athletes I train simply cannot eat enough "healthy" food to meet their caloric demands, so these high caloric meals are necessary occasionally to keep glycogen stores filled and insure recovery. With some of my college student clients, I give them "time off" windows because I know they are going to party with their friends so we might as well account for it and keep it part of the plan. Even athletes in serious strength training mode have so much muscle mass that they need these extra calories to support growth. The key in these cases is to keep the overall nutrition and exercise plan on point and use these cheats as necessary.

Thanks for the great blogs Nancy!

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ILOVEJIM851991 8/18/2012 7:15AM

    sounds like a plan to me

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RADBUNNY 8/18/2012 12:17AM

    I love your point of view. Thank so much for th outlook. I will try to remember that in the future. Unfortunately today was not a good day since I was super busy and didn't plan ahead well. We had pizza(which is not in my plan). I'm still new and struggle with what to do on busy day situations. Love reading your blogs and thanks for sharing with us. emoticon emoticon emoticon emoticon emoticon emoticon

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SCOUTMOM715 8/17/2012 11:56PM

    Another excellent blog Nancy!!! emoticon

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MISSUSRIVERRAT 8/17/2012 10:53PM

    Excellent point of view. I agree with you 100%.

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IRP1114 8/17/2012 6:20PM

    Great blog Nancy! Love the way you explain exactly how you make your splurge work with your plan. Thank you so much for sharing.

You are so right about how easy it is to over do it! Way too easy. I have been working all year on breaking my bad habits of over doing it on the weekends with whole days off. Some are better than others but I am getting better at it. Of course i do include real whole foods too. But calories add up one way or another.

I hope to one day be in as much control of things as you are!!! Keep sharing your awesome tips. Love your honest and very helpful blogs.

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HDHAWK 8/17/2012 5:56PM

    I had a trainer at one time and she told me a "cheat" meal meant eating a small dessert or an extra carb, all within one hour, no longer. It worked well.

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  LOL at Negative Nancy! You crack me up!

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LITTLEDUTCH 8/17/2012 3:56PM

    I agree with you. I don't like cheat meals either. Once I start it's hard to stop. I love how you plan you splurge in advance and stick to it. Way to go!

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Tip For Females to Adjust Cardio Calories Burned

Sunday, August 05, 2012

I have a tip I use when figuring out how many cardio calories I have burned. This stems from something I read in David Greenwalt's book "The Leanness Lifestyle", which I consider my fitness bible. In the book he states that it's reasonable to assume that a man working very hard burns 10 calories a minute and a woman 8. Since he goes off of scientific studies and not hunches, I trust David's book and the things he says in it.

I've always felt like cardio machines are a little generous when it comes to how many calories they say I burn. I wanted to adjust it to be on the safe side of realistic for my logging purposes. So, working off of the 10/8 rule above, it's fair to guess that we women burn about 80% of the number of calories men doing performing the same activity at the same intensity. (8 is 80% of 10.) I assume the machine thinks I am a man, since while I have had a machine ask my weight and age, I've yet to see one that asks my gender. Given that, I take the total amount of calories it says I've burned and reduce it by 20% to give me 80%. (This is easier mental math for me than multiplying it by 80%)

So if I worked out on the elliptical machine for 45 minutes and it says I burned 450 calories, I assume I burned roughly 360 calories. (20% of 450 is 90: 450 minus 90 is 360.)

To break it down even further for my usually-exhausted mind at the end of a tough cardio workout, I just double what 10% is to come up with the 20% number, since 10% is easier to tell at a glance. So in the case of the elliptical workout above, 45 is 10% of 450. 45 times two is 90. So 90 is 20%, or what I need to subtract from the total the machine is giving me.

Everyone following?

My personal method for logging my food and exercise is in my Weight Watchers tracker, which we all know uses a point system instead of calories. I assume every 50 calories is 1 Weight Watchers point. So I round the number I came up with (360) down (not EVER up- I am trying to err on the side of caution) to the nearest 50. For the aforementioned elliptical workout, this would give me 350. Then I just divide by 50 to come up with the number of Points to check off in my exercise tracker- in this case 7. (350 divided by 50 is 7.)

This is all very rough and by no means terribly accurate, but I've found it's a good way to guess.

If you are a man, forget it. As long as you entered your age and weight into the machine, just go with the number it gives you. If you are a man using the Weight Watchers system, round that number down to the nearest 50, divide by 50, and there 'ya got your exercise points.

  Member Comments About This Blog Post:

ARMSPORTS 8/8/2012 10:29AM

    This is good info. Do you have a rule of thumb you follow for circuit-type resistance training by chance? Also, how do you account for the afterburn? (or EPOC the exercise physiologists!)

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K-GETTING-FIT 8/8/2012 8:45AM

    Thanks for sharing! I have to admit that I haven't been counting calories burned. gasp:-0 I've been pretty much just looking at minutes & RPE. Same goes with calories, but look at the range I am in as a guide. Was afraid to get into it in the beginning because I thought it might trigger the old OCD and ED. I am still losing, but will take a look at it when I stop losing. I do take a look at the numbers on the treadmill and on Spark, but it seems to be all over the place. Funny how sometimes I am a real sweaty mess with an activity and the number seems low and other activities seem way too high. I will try your formula when I start counting those #s.

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ROCKMAN6797 8/6/2012 10:05PM

    Great information. I tend to distrust the number a cardio machine will spit back at you. I rather use the 10 calories per minute method instead. I am very interested in using a HRM but have yet to purchase one.

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TANYAP71 8/6/2012 6:19AM

    My HRM suggests that the machines at my gym are off by 25% for me. I take that into account and also subract 1 cal/min for BMR. How do you work BMR into tracking exercise calories?

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IRP1114 8/5/2012 9:05PM

    Cool :-) thanks for sharing your methods! I just go by my heart rate monitor. My treadmill always says at least 100 calories more burned! Sometimes up to 300 more. So you are right about how off they can be!

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Motivating The People Around You To Get Fit

Saturday, July 28, 2012

I must admit, I was a little misleading with that title.

Because now I am about to disappoint you. And I am also about to get lambasted by people for a myriad of reasons that even I can't predict. It's a touchy subject, but I have come to the conclusion that the answer to the question "How do I get my loved one to get in shape" is, quite simply, "You can't".

That's right. There's not a blessed thing you can plot to do to motivate someone who is not you to change. I've learned this by not only observing others, but by living it (and making the people around me miserable and resent me, I might add). The truth is I may have also stalled their trip down the fitness path.

Learn from my mistakes and those I have observed in others. Please.

When we get in better shape, we naturally want the people we love to also get in shape because..... well...... we love them.

But let's be honest- If someone tried to influence you to change back before you started getting your act together, would it have done any good?

Didn't think so.

Now what makes you think they are any different?

Your best bet is to continue to do what is best for you and hope it will motivate them. And chances are it probably will..... eventually. But I can almost guarantee it won't be as soon as you want. So stop waiting for them to get their keisters in gear and just get on with your own fit life.

Here are some things I believe you have the right to do:

-You have the right to insist on keeping trigger foods out of the house. In our house I get to choose what comes into the kitchen. If I am feeling strong, ice cream may make it through the door. But if I don't either bring it in myself or invite it in, it's not allowed. Maybe that sounds unfair, but I'm the one who's made the big changes for her health, here, and I shouldn't be expected to live with things that could sabotage that. It'd be like expecting a coke addict to live in a crack house: Completely unrealistic. And since my way of eating won't hurt anyone else, and keeping trigger foods around COULD hurt me, on this one I get my way.

- You have the right to expect the rest of the family to respect your workout schedule. It's what helped you get healthy, it is what will help you stay healthy, and you have a right to your health. No one else should be allowed to mess that up. (However, you should try to make your daily workout at the most convenient time for the people you live with. For me, this is first thing in the morning. It makes me available for my family the rest of the day.)

- You have the right to tell people you are not responsible for doing the work for them. Trust me, along the line someone is going to decide they want to look better, too, and say something to the effect of "Just tell me what to eat and how to work out, since you've already done this." When someone doesn't make the effort to learn, they won't know how to implement the changes necessary to maintain their health after the goal is met. Teach them? Yes. Do it for them? That's not your responsibility.

- You have the right to stand up for yourself when people make fun of your healthier choices. Just because you are making choices that might make people uncomfortable does NOT mean you have to take their less-than-kind comments lying down. It's okay to say something like "Ouch! That hurt!'.

- You have the right to serve healthy food to your guests. If they don't want to eat the kinds of foods you serve, they need to host the event in their own home.

- You have the right to bring foods you can eat when you go to a place where you know there won't be any good choices for you. This includes restaurants and times you are invited to someone's house. If people don't like this one, that's just too bad. You have the business of being healthy that comes first.

- You have the right (and responsibility) to be kind. Remember the old saying "You catch more flies with honey than you do with vinegar"? It REALLY applies here.

And here are some things I believe you do NOT have the right to do:

- You do not have the right to lecture other people on why the food you are eating is superior to their choices. People really resent this. Trust me- if they want to know, they will ask.

- You do not have the right to tell others what to order in restaurants. Unless it's your your child this is none of your business. (If they ask you what a good choice is, that's another issue all together.)

- You do not have the right to dictate what is served in someone else's home. It's okay to (nicely!) ask what they are going to serve, so you can prepare. But to ask them to serve something else entirely is simply rude.

- You do not have the right to nag someone else on why you want them to get fit. Was this ever motivational for you?

- You do not have the right to ask someone pointed questions like "How's your weight?" Oh, come on.... You know at least one person who's done something that. Don't become this individual. They know they are heavy- It's not like you are giving them a new revelation. (Besides, how are they supposed to answer? "It sucks. Thanks for asking! And yours?"?)

It bears repeating- In making wise choices consistently you might very well set an example for your loved one that will eventually motivate them to change. Let that be a motivator for you in doing the right things if you like, but don't let anyone else be your key reason for getting or staying fit. Keep YOU the focus of your fit lifestyle. You will be more genuine, and therefore more appealing, in your influence that way.

  Member Comments About This Blog Post:

TINAJANE76 8/23/2012 7:11AM

    I love this, especially the 'Bill of Rights'. People who don't have to (or want to) watch their weight can sometimes sabotage our efforts without even knowing it. It's nice to be armed with some strategies that we can use to assert ourselves (in addition to knowing when it's best to keep our mouths shut!) and our needs without starting an all-out war!

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TRIANGLE-WOMAN 7/31/2012 7:53PM


Well written and sound advise!

I'll keep it in mind on this journey.

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K-GETTING-FIT 7/29/2012 6:53PM

    Love this! One thing I have also noticed is it seems to cycle. The beginning can be difficult, then there is an acceptance from the people in your life, and then sometimes it is almost like they were kind of hoping it was a phase and want the old habits back. I am struggling again with a few of them. Bad food being brought back in the house. Feeling guilty for not finishing what was made by the boyfriend. The whole time thing is still not completely figured out. Try not to feel guilty and just do it. Hey it is only and hour of so out of the day:)

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1GR8FULWOMAN 7/29/2012 6:31PM


Wonderful !! That's it, you're my first friend, LOL.

My husband is very overly invested in my overweight and I have to tell you, I have kept the weight on for all these years, simply because I didn't feel he "deserved" a thin wife.
Lately though? I do feel I deserve a thin, healthy ME, so that's why I'm here.

People don't realize how very touchy the whole weight thing is.

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CICI510 7/29/2012 4:21PM


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ROCKMAN6797 7/29/2012 11:36AM

    What an awesome blog!

I agree that you need to take care of number one, you! It should be done in a way that has less impact to the family but you have a right to do it! Motivating by example is the best way to motivate others. It works and when you see it happen it brings joy to my heart!
I could go on forever but suffice to say this blog speaks volumes to me!

Thank you, thank you!

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ILOVEJIM851991 7/29/2012 5:56AM

    I agree and it's hard sometimes to keep my mouth shut. emoticon emoticon

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HDHAWK 7/28/2012 10:41PM


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Spot On....... Or, How To Be A Good Workout Partner

Wednesday, July 25, 2012

So..... You are one of the lucky ones who has found a compatible workout partner with the same workout style, who respects your boundaries, and who has the same time availability. Blessed indeed you are! Here are some things I have observed and experienced that will help you be a workout partner they will appreciate and respect:

1. Firmly establish at the beginning what your partnership will look like. Are you doing the same program and taking turns doing sets so that you can assist and encourage one another? Doing the same program and working out NEXT to each other, in cadence? Simply going to be at the gym at the same time to support each other in your separate programs and spot the other when you need it? A combination of these? Make sure you know what his or her definition of "partner" is.

2. Show up on time. If you are going to be late, text or call and tell your partner. That way they can get in a little extra warm-up cardio while they wait for you. Nothing is worse than sitting in your car or on a bench in the gym thinking "Where is she? Is she Okay? Did she get in a car wreck? Oversleep? Should I get started working out, or wait?"

3. Let your partner know ASAP if you aren't going to be there one day. My partner tells me often a week or more in advance. I appreciate it. It lets me know I don't have to be there if I want to sleep in a little longer (we usually work out in the early AM), and also lets me mentally prepare for a workout alone- It's not going to be a heavy day if I'm flying solo!

4. If you are going to change your program, discuss it with your partner. This might seem like a no-brainer, but I've actually heard of people walking into the gym and informing their partner that they are starting something different that very day. This means the partner either has to change gears on the fly to accommodate or finds they are left out completely and in a very abrupt fashion. That's not fair. You are a team. Let your teammate know if you want to switch things up. Which leads to......

5. If you are going to implement a program that requires you to go solo, or you want to stop working out with your partner either permanently or for a period of time, let them know about this well in advance. This will give your counterpart time to adjust and regroup. You had time to think about the change you are going to make, now he or she needs time to think of what changes they will need to make in turn to adjust to not having you around.

6. Leave your phone in the car. If you must bring it in for emergency reasons, explain what is going on to your partner. This way they'll be supportive when you have to answer or call mid-workout. Plus, they'll be looking out for your phone and are less likely to step on it!

7. Ask how they prefer to be spotted. A lot of guys lifting heavy weights want to be spotted right above the elbow. Women often want to feel a set of hands more mid-upper arm. Some people want to hear "It's all you!" when lifting a heavy load, while others want you to lie and say "I've got it!", when really you are applying minimal pressure to help them. You will get to know their needs and preferences in detail as you continue to work out together, but at the beginning you really need to ask.

8. For Pete's sake, pay attention (and I mean rapt attention) when spotting your partner. This means no talking to other pals, looking at the hot member of the opposite sex saunter by, admiring yourself in the mirror, or anything else that is not staring right at your partner. And put the music in your headset on pause so you can hear your partners signal (often difficult breathing) that it's time for you to kick into action and spot them. Texting and calling shouldn't be an issue, because you left your phone in the car, remember? And even if you brought it in for an emergency per #6, talking and texting should wait until your partner is NOT mid-set. They are depending on you for safety. Don't let them down.

9. Help them switch out weights, even if you are using different lifting aparatus'. It's considerate and besides, lifting with a partner already takes longer than lifting solo- this will help you both get out of the gym a little quicker.

10. Encourage, but not to the point of urging them to do something that could hurt them. It takes time to figure out when your partner is not pushing themselves hard enough and when they are stopping because their body truly can't take anymore. But until you get to know each other a little better, here's a clue: Phrases that are doubtful, like "I am not sure if I should move up to the 45's for the next set", usually mean they are simply unsure of their own strength. If you feel they can do more, tell them to go pick up the 45's and you will help if it's too much. On the other hand, if they are making a definitive statement like "My elbow can't take that weight", respect it. You don't want to be responsible for your partner getting injured.

11. If you decide you aren't compatible as partners after all and find it in your best interest to "break up", it's best to be up front about it. Are their feelings going to be hurt? Probably a little, at least. But it's a lot kinder to let them know they are free to find someone else to work out with than to let them stumble awkwardly around the gym wondering if they have a partner or not. Saying something along the lines of "I am finding that our lifting partnership isn't working out the way I had hoped. I'm so sorry, and I do appreciate what I have learned from working out with you. I think it's time we looked for other lifting partners. In the meantime, if you need a spot, please don't hesitate to ask!" should suffice. If they ask for specifics, tell them. It might help them in future lifting-partner relationships. Otherwise, keep specific reasons to yourself. It could wind up adding insult to the injury.

12. Above all, treasure your partner. Often we have to look years for someone that has that magic combination that works in the gym. Treat them with respect, and expect to be treated with respect in return. Who knows? You might find yourself with a life-long friend.

  Member Comments About This Blog Post:

ILOVEJIM851991 7/26/2012 6:48AM

    good tips

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BOBINVA 7/25/2012 9:45PM

    You sound like a great workout partner.

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K-GETTING-FIT 7/25/2012 8:43PM

    Thanks for sharing! I will definitely call on this when the day I have a WO partner. My boyfriend and I pretty much just say...hey you, come here and help me! lol

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HDHAWK 7/25/2012 6:38PM

    Great blog Nancy!

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CICI510 7/25/2012 4:31PM

    emoticon blog!! I wish I had a workout partner...

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NJJ-EXERCISE30 7/25/2012 2:38PM


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ROCKMAN6797 7/25/2012 2:28PM

    Great advice Nancy!
I especially love #6. We are all there to work out not to chit chat on the phone!

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JAS9096 7/25/2012 2:11PM

    If I had a partner, this would be wonderful advice! I wish I had one :P

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