SparkPeople F.I.T. Females In Training Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=35297 A team devoted to women who want to get fit and healthy through training embracing the latest research SparkPeople F.I.T. Females In Training Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=35297 Let's Talk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x57211086 <BR> <BR> As we rocket around the world wide web checking out fitness sites and information we run into TMI (too much information) almost instantly. As a trainer I am perhaps more guilty than many since I feel a need to be current so that I can answer questions my clients may have. One of the things which I have found is that most of the fitness” information” is not based on any research but rather on anecdotal information or opinion.This is going to turn into a bit of a rant as I share my ... Fri, 21 Mar 2014 15:06:17 EST Looking Ahead N.O.W. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x56139302 <BR> Another year has passed and we now have another to use to our advantage. While time is divided into the past present and future the only time over which we have any control is the present, yesterday is gone and tomorrow has not yet occurred. Now is where we are and now is the time for us to do those things which benefit us the most. <BR> Since fitness and fat loss are the topics which have brought us to Spark how can we use the now we have in hand to prioritize them? Since it is one of ... Mon, 30 Dec 2013 13:49:58 EST New to FIT - New to being healthy http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x55579166 I have been attempting to eat right for over a year now but have really kicked it into gear lately. I am 260 pounds and 5'6". However, I have been told I am rather muscular though I know I do have quite a bit of fat. <BR> <BR> My goal - no, my wish - is to not only run a 5k but to be fit and healthy and be able to do martial arts and bike and hike and just generally be active. Sat, 9 Nov 2013 22:47:22 EST My apologies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x55538921 It seems I have been remiss in my duties as the leader of this team for which I apologize. <BR> <BR> I got a specific request today from a member concerning rehabilitating an injured calf muscle. Without knowing the specifics of the injury all I can offer is some generic advice. <BR> <BR> The "standard" calf exercises are calf raises or what were in the old days called donkey lifts. Calf raises are often done on a machine but I prefer that they be done using some form of free weights or r... Wed, 6 Nov 2013 12:36:06 EST Free book download http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x54523003 This link will get you to a site where you can download a free eBook on cable(resistance band) training. <link>www.scribd.com/doc/17713382/Fatmans-<BR>Guide-to-Cable-Training-2 </link> Wed, 14 Aug 2013 15:14:35 EST Clutter http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x54314730 <BR> CLUTTER <BR> <BR> This is not a reprise of a bad TV show or what your mother might say about the state of your bedroom but some comments on exercise equipment and programmes. When I read what people have on hand as workout options I am often taken aback by the way it demonstrates the clutter of too many options and perhaps even too many false starts. <BR> <BR> I lay claim to being a Luddite old school trainer but admit that I have a plethora of books, DVDs and workout equipment ran... Mon, 29 Jul 2013 14:39:22 EST Bareefoot and minimalist running shoes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x53369224 <BR> <BR> I posted this URL to a news article on the Fitness forum and it surprisingly to me elicited little response. I am posting it here to reactive things and see what comments others may have on the information. <BR> <BR> <link> www.startribune.com/lifestyle/health/20685 2701.html </link> Thu, 16 May 2013 13:17:40 EST No New Thing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x51976010 Ecclesiastes 1:9, “The thing that hath been, it is that which shall be; and that which is done is that which shall be done: and there is no new thing under the sun.” <BR> <BR> Without getting into a long discourse about electronic innovations and so forth I will restrict my application of the quote to exercise programmes. It seems that almost daily someone produces a forum question on some “new” fitness routine which they have seen on an infomercial or some other form of advertisement. When ... Mon, 4 Feb 2013 14:43:34 EST I've been doing it all wrong for too long! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x51946160 ... so I know I've been doing it all wrong for about 5 months, lifting Barbie weights and following exercise videos. I finally got some heavier dumbbells around Christmas time and threw my 5 pounders in the closet. My program has still been far too reliant on JM videos even though I now use 8 lbs. I follow up her shred with a regular strength workout and do her BFBM as my cardio. I started using the 15's for bicep curls, deadlifts and squats for the last month and for the first time in 6 mont... Sat, 2 Feb 2013 16:07:30 EST Is a puzzlement http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x51333798 As I wander through the pages of Spark people and other publications I notice the pictures of people running since I am a running coach. I am continually amazed or appalled; choose one or both, at the faulty running mechanics displayed in those photographs. The runners are over striding, landing heel first with knees locked and with their centre of mass behind their foot strike. Why are these pictures which are used? Is a puzzlement <BR> I would think that a fitness website would have an obli... Wed, 26 Dec 2012 14:19:28 EST strength training advice http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x50948914 I desperately need to put together a good strength training plan. I am 52 years old and have done a fair amount of strength but have never felt confident in putting together my own plan. I always have a nagging fear that I'm not doing something in the right order or am leaving something important out or some other detail. As I live in a small rural Honduran community, going to a gym or working with a personal trainer are not possibilities. I do have a small set of barbells and dumb bells,... Sat, 24 Nov 2012 14:41:19 EST Falling into Winter http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x50484315 The days are shorter, the air has a chill in it in the morning and we are now falling into winter. What if any adjustments are you making in your workouts? How are you planning your workouts if you have been doing them primarily out of doors, what will change in your programme? The Fall and Winter can be prime times to take the opportunity to reassess your goals and adjust your workouts. The change in seasons can change our approach to fitness for the good if we become creative. What are you ... Sun, 21 Oct 2012 11:40:48 EST New to FIT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x50077147 I've been part of Spark for a couple of months now and have spent a lot of time browing teams and message boards. I like the concepts I'm reading on the FIT and want to be part of it. Strenght training is the weak link in my total fitness program, so I'm looking forward to the encouragement and help I'll find here. <BR> <BR> Sun, 23 Sep 2012 23:35:00 EST The Year is falling http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x49980219 <BR> As the days get shorter and the weather cooler we have more options for out of door workouts. Think about what your local park of playground offers for workout options. If you have a suspension apparatus you can rig that to the equipment found in the park or playground. <BR> <BR> Be creative, the challenge is to share with your teammates your ideas for out of door workouts to do until the temperature drives you back indoors for the winter. Mon, 17 Sep 2012 17:27:46 EST Another 5 Minute Killer Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x49471277 <BR> Another killer short workout from Johnny Grube combining a jump rope and a bodyweight exercise. <BR> <BR> Jump rope 50 times <BR> Do 10 squat thrusts (burpees) <BR> repeat <BR> continue nonstop for 5 minutes <BR> <BR> Enjoy Wed, 15 Aug 2012 12:33:58 EST Newbie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x48522732 Hello all, <BR> <BR> While I am not new to Sparkpeople, I am fairly new to strength training. Not sure this is the team for me, but I am looking for something to help me get fitter. I'm 61, have asthma, HBP. I have lost 30 pounds over the last 10 months; am working on C25K slowly (now month 9 and I am on week 7) because I enjoyed walking 5Ks and wanted to up it a bit; have done a little strength training but not on a right regular basis. While I feel better in general and am in the normal r... Thu, 14 Jun 2012 11:39:04 EST YOU WILL THINK YOU ARE GOING TO DIE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x47806314 Just finished reading a new book on bodyweight training, “Ultimate Physical Fitness in 5 Minutes” by Johnny Grube. His website is www.wildmantraining.com. He has a no nonsense, blunt, no holds barred approach to getting and staying fit using nothing but bodyweight exercise. He has a penchant for attacking world records in bodyweight challenges. While his newsletters often are often polemical rants his workouts are straight forward do almost anywhere, limited equipment ones. <BR> He has a majo... Sat, 28 Apr 2012 11:34:32 EST Would like to build muscle, need advice! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x47612993 I have entered new territory, and would like some advice. <BR> I am currently at my goal weight (!) for about 6 weeks. <BR> I would like to add some muscle to my frame. This goal is partly aesthetic, but also health-related, as I know the natural tendency of our bodies is to lose muscle mass over time. <BR> <BR> So, here are my questions: <BR> My maintenance calorie level seems to be in the 1950 vicinity. <BR> How many calories should I add? <BR> What should the macronutrient breakdown be? <... Mon, 16 Apr 2012 17:22:03 EST Hello FIT - Eye-Opener http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x47205370 I enjoy doing light athletic events but really having seen much progress in weight loss area. After reading, I see the importance of controlling nutritional intake and strength training. <BR> <BR> Until I ran across this group, I'd completed forgotten what worked for me a few years back. <BR> <BR> I was to have a surgery and needed to lose a few pounds before the surgery for peace of mind (had a bad experience with anesthesia many years prior to this). I worked out with a friend who is a f... Thu, 22 Mar 2012 09:17:45 EST Expect a gain? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x46982454 Hi. This week I have changed my workouts to 3 strength/2-3 cardio. I am up on the scale this week, and due to the amount there is no way it is a fat gain. Would this be due to the increase in weights? <BR> <BR> Any input is appreciated! I am not too worried about the scale as my clothes feel the same, if not a bit looser, but I like to understand these things Fri, 9 Mar 2012 00:47:30 EST Bodyweight Training: conditioning or strength? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x46852734 <BR> What is the difference between the two types of bodyweight training? <BR> <BR> For an individual who can do 75 push ups dropping down and doing 10 push ups between Plyometric springs those push ups are conditioning exercises. For someone who can barely do 5 push ups and does them in sets of 1 or 2, a few times a week they are strength training. <BR> <BR> The same can go for any other exercise, for someone who can do 50 dips in one set, dips are conditioning. But if someone can onl... Thu, 1 Mar 2012 17:04:36 EST BASSACKWARD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x46518550 <BR> Every day I read over the postings in the Fitness and Exercise message boards and every day I see almost the same questions, statements and comments posted. <BR> <BR> What was your Cardio of the Day? <BR> How many minutes exercise have you done today? <BR> My doc said to stop cardio, what do I do? <BR> Should I add strength training into my workout? <BR> Lifting heavy or lifting light <BR> Does anyone Zumba? If so have you lost weight? <BR> Did you exercise today? <BR> How far d... Fri, 10 Feb 2012 11:57:54 EST A SERIES OF STRENGTH EXERCISES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x45714230 <BR> What is circuit training? <BR> <BR> Contrary to the popular marketing gimmick the current boot camp and other exercise programmes alternating bouts of strength training and cardio training are not circuit training. Circuit training was developed as a form of strength training where you moved from one exercise station to the next and performed a strength training exercise. The stations were done without a break between each until all stations were completed. At this point a recovery br... Fri, 30 Dec 2011 12:52:58 EST Hi all! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x45532485 Hi everyone! I'm new to both this team and the idea of doing exercise, other than cardio. SergeantMajor recommended I join this team through a different post of mine and I figured it couldn't hurt. So I am here now, but I do not know the next step??? Fri, 16 Dec 2011 02:35:33 EST THE CASE AGAINST HIBERNATION http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x45213502 <BR> <BR> <BR> I find that not being willing to be out of doors in the winter is a rather strange position to take in that every four years the world celebrates an event called the Winter Olympics. If I remember correctly these are not held in an semi tropical environments. Living in Minnesota if I feared the cold I would end up looking like Jabba the Hut having just hibernated for several months. <BR> <BR> Man has survived and functioned in the cold for millennia by adapting to the c... Wed, 23 Nov 2011 14:46:44 EST The winter and our discontent http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x44925957 <BR> <BR> WINTER TRAINING <BR> <BR> Listen up people, this is the Sergeant Major! <BR> <BR> To paraphrase “September Song” the daylight hours dwindle down to a precious few as we lurch grudgingly into winter, We can “Fall back” with our clocks so have to now ensure we do not fall back on our fitness. It is time to reassess our fitness routines since for many of us winter is only indoor workout time. That does not have to be the norm since there are ways to adapt our programmes to the ... Fri, 4 Nov 2011 23:10:33 EST Hello! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x43796882 Hi! I just joined. I've noticed s. major's posts in other forums as well and I was impressed by his advice. I really appreciate people who are able to be so concise. <BR> <BR> I feel like I am very well informed when it comes to nutrition and exercise, and would have lost these stubborn ten pounds long ago, if it wasn't for the fact that I have a tendency to forget all of my carefully crafted opinions, based on sound research and experience I might add, whenever I hear something persuas... Mon, 29 Aug 2011 16:08:29 EST Hi :) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x43616989 Sorry - been lurking for a few days and neglected to say it before, so, Hi! <BR> <BR> I joined here because SergeantMajor replied to some questions I asked elsewhere and I thought his advice was great. I am learning a lot from him and hope to be able to use it to improve my training (well, technically it's just exercise for me I think) and get fit. <BR> <BR> I may ask a lot of questions... <BR> <em>30</em> Fri, 19 Aug 2011 03:43:03 EST Hello all! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x43226797 I'm Jennifer. I'm previous military as I see some of you are as well. I'm far from military shape anymore. Time to tackle this head on. I'm going to set up the kick ass workout phase one starting tomorrow. I'm going to go now and try to get it set up on my trackers. Might need some help with that. Wed, 27 Jul 2011 17:59:15 EST New to team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x42868062 Hi! I'm new to the team, but not to SP...been on here for a few years now. Lost weight, had a baby and now I'm stuck. I have been exercising for over a year now trying to figure out what I'm doing or what I need to be doing...nothing is working. I have been playing around with my exercises when and how long. And a little bit with my food. Again...nothing. So I need some advise. I am for the most part eating clean. Its hard with 2 kids and I do great while at work...but once I get home its a w... Fri, 8 Jul 2011 08:18:19 EST A SEQUENCE OF RESISTANCE EXCISES. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x42728488 <BR> <BR> A SEQUENCE OF RESISTANCE EXCISES. WHAT IS CIRCUIT TRAINING? <BR> <BR> Circuit training was created as a sequence of strength or resistance training exercises to be performed non stop until all the exercises were completed. It was called circuit training since it was originally done by moving around a series of preset stations. When the circuit was completed a recovery period was taken then the circuit was repeated. The circuit was a combination of anaerobic and aerobic work. The ... Thu, 30 Jun 2011 12:40:49 EST Hi, I am new http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x42599485 I will love to learn how to lose weight by incorporating strength training. Thu, 23 Jun 2011 15:30:05 EST Spring done sprung http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x41474785 <BR> <BR> The weather is finally loosening its grip on us and with that change we can move our workouts out of doors. The portability of resistance bands and the portability of the contents of our skin suits allow us to workout virtually anywhere we choose. In my opinion there is no rationale to workout indoors when I can move out of doors and become more free with my workouts. Suspension training (TRX type equipment) is a form of assisted bodyweight training which can be done at a local... Wed, 27 Apr 2011 12:34:14 EST WANT TO GO CLUBBING? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x40773690 <BR> Once again an ancient training method has been “rediscovered” and become the latest training flavour of the month. Indian clubs have reappeared from the ghosts of the physical culture movement of the lat 19th and early 20th Century. They became a part of physical training In Europe when the British “discovered” them when the East India Company and the British Army took over in the Indian subcontinent in the early 19th Century. How long they had been a part of physical training there is ... Thu, 24 Mar 2011 18:18:12 EST The Numbers Racket http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x40732425 <BR> <BR> When I was a young construction laborer during college summers the other laborers were “playing the numbers” everyday. In some areas it was called policy, it was an unlawful penny ante form of Lotto America you put three to five numbers on a slip of paper and gave that and your money to a runner. The way you won was if those numbers came up in sequence as the last digits in the attendance at whatever horse racing track was in season. <BR> <BR> While it is not exactly the s... Tue, 22 Mar 2011 21:39:20 EST Confessions of a Luddite, Making a Fitness Bible http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x40732296 I confess to being a Luddite, I have a dumb phone, it only makes phone calls. In my house a tablet is a stack of paper joined in a manner which allows me to remove one sheet at a time. A reader is what I am when I am enjoying the printed word. I am even a Luddite when it comes to fitness using such archaic technology as bodyweight exercises, resistance bands, Indian clubs and kettle bells. <BR> The history of bodyweight exercises are lost in the mists of time being featured in frescoes of Gre... Tue, 22 Mar 2011 21:33:39 EST Apology http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x40710136 I have to a point neglected this team, I have been posting opinion blogs, some of which were relevant to this team but I did not cross post them. I am working on a piece on using Indian Clubs which I will have here in the next two days. Mon, 21 Mar 2011 22:43:19 EST My name is Red, http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x39949878 Not new to exercise or weight room- keeping a open mind to way of training.. I am a old dog whom wishes to learn the lastest tricks.. <BR> Tue, 15 Feb 2011 23:53:38 EST Power to the people http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x38678083 <BR> Here is a new workout to increase overall muscle strength.I am not Tony Horton but I can write insane workouts. <BR> <BR> To develop muscle power and strength requires that both fast twitch and slow twitch muscle fibers be exercised and challenged. To over simplify a bit, fast twitch fibers are the ones used for quick, explosive movements and slow twitch fibers are the ones used for endurance. This programme is designed to work both in alternate workouts for a total of twelve workout... Mon, 27 Dec 2010 14:41:54 EST Progress reports http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x38402797 <BR> In order to create a more interactive team I would like to suggest that member post periodic progress reports. If any one is having problems posting a question here will get help solving the problem. All of the team leaders are certified personal trainers who want to provide the most accurate and productive workout information they can. <BR> <BR> Consider the team discussion forums as a specific forum for answers from team members. All who have joined this team are individuals who ar... Fri, 10 Dec 2010 11:56:01 EST I'm a Noob http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x35939218 Hey all! I'm new to SP, and new to the team! My goals here are to tone up my body and diet. Fellow Sparkers have been so very helpful already, and I hope to be able to help others, in turn! Mon, 9 Aug 2010 13:58:25 EST BAM! Kick it up a notch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x34818904 <BR> KETTLEBELL CIRCUIT WORKOUT <BR> <BR> <BR> This is a six week workout programme done as a circuit with all exercises completed in sequence without any rest interval. After completing the circuit rest two minutes then repeat the circuit three more times. Do the circuit workout three times a week on alternate days. After the sixth repeat of the workout beginning with the seventh workout decrease the rest interval to ninety seconds. For the thirteenth through eighteenth workouts add an a... Tue, 15 Jun 2010 14:17:38 EST KICK ASS WORKOUTS Phase III http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x34361924 <BR> Here is the next step in the progression of Tabata Protocol bodyweight workouts from Eddie Lomax (www.optimum-fitness-network.com). The Tabata protocol is 20 seconds of work and 10 seconds of rest for 8 cycles. <BR> <BR> In Workout 3, you will perform: <BR> Warm Up <BR> Air Squat Tabata <BR> 2-4 minute rest <BR> 4 Push up Ladders <BR> 2 minute rest <BR> 4 Sets of Chinnies <BR> Cool Down <BR> <BR> To make sure that you understand this workout correctly here is an example... ... Mon, 24 May 2010 21:47:01 EST KICK ASS WORKOUTS Phase IV http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x34361700 <BR> Tabata workouts can be challenging... but don't give up. Keep up the good work and you will get better and better. <BR> <BR> Workout 4: <BR> Warm up <BR> Push up Tabata <BR> 2-4 minute rest (Take full advantage of the rest period) <BR> 4 Air Squat Ladders <BR> 2 minute rest <BR> 4 Sets of Chinnies <BR> Cool down <BR> <BR> To ensure you understand this workout here is an example. <BR> <BR> Warm Up. <BR> <BR> Push up Tabata: 20 seconds of push ups, 10 seconds of rest for 8 ... Mon, 24 May 2010 21:37:53 EST KICK ASS WORKOUTS Phase II http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x34361648 <BR> Here is another kick ass Tabata style bodyweight workout from Eddie Lomax of www.optitum-fitness-network.com <BR> <BR> Workout 2: Ladders <BR> <BR> You perform 4 ladders of the 3 exercises with no rest between ladders and a 2 minute break in between exercises. <BR> <BR> A Ladder is performed by progressively increasing the number of repetitions separated by a short rest... and then starting at the beginning and repeating the progression. The rest interval should be the same as t... Mon, 24 May 2010 21:35:09 EST KICK ASS WORKOUT Phase http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x34361608 <BR> This workout falls into the short but not so sweet category. It is a great introduction to bodyweight training and will kick your ass. The workout comes from Eddie Lomax of Optimum Fitness (www.optimum-fitness-network.com)and is based on the Tabata protocol. He calls these Circuits. <BR> <BR> How to do the exercises. <BR> <BR> WARM UP <BR> 5 Minutes of active movements such as jumping jacks, marching in place, running in place or jumping rope <BR> <BR> AIR SQUAT <BR> Doing squat... Mon, 24 May 2010 21:33:08 EST BAM! Time to kick it up a notch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x32506087 <BR> <BR> Spring is almost upon us and the minimal clothing season is not far behind it so time to get out of our comfort zones and kick it up a notch. <BR> <BR> I suggest everyone add 10% to whatever they are currently using for resistance without worrying about repetitions per set. Instead of worrying about per set figure the total number of repetitions you want to do and do enough sets to get them all done. <BR> <BR> For cardio try getting out on the road and do some fartlek workou... Sun, 7 Mar 2010 14:48:03 EST Home equipment http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x32110709 Well, here I am again. I was working out at the gym for awhile then I quit in December. I have not had the motivation to return to the gym. I have been faced with this before. I am a typical on and off gym person. <BR> But, any ways. I am interested in toning, getting rid of fat and gaining muscle. Where should I start? I need a work out program that will show results. I am interested in losing one dress size and acquiring a tight phisiqe(spelling?). I would like to start working out at home... Sat, 20 Feb 2010 19:59:39 EST Interesting article http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x29411548 <BR> <BR> <link>www.healthandfitnessadvice.com/the-h<BR>ealthy-skeptic/new-study-confirms-over<BR>weight-people-have-lower-death-rate-th<BR>an-normal-weight-people.html </link> Fri, 30 Oct 2009 15:45:45 EST Old sparker new F.I.T. girl http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x28991406 Hi all, I have been on Spark for sometime mostly on, sometimes off. I achieved my first weight loss goal two years ago but I have been feeling myself slip back into old, unhealthy habits and decided it was time to get back on board again. No better way than SP. SM directed me to the groups he leads and after reading some of your posts I would humbly like to be a part of your team. I'll give this full body thing a shot, though I have actually never done it before. (Some of ya'll were saying it... Sat, 10 Oct 2009 22:36:50 EST EXERCISE or TRAINING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x28906028 <BR> <BR> Exercise: A physical activity done for fun or bodily exertion done for the sake of developing and maintaining physical fitness <BR> <BR> Training: Training differs in that people may engage in exercise as an occasional activity for fun while training has specific goals of improving one's capability, capacity, and performance. Training concentrates on goals and focuses on raising overall physical fitness. <BR> <BR> When we are trying to lose weight, change our body compositio... Tue, 6 Oct 2009 20:33:40 EST IS COUNTING CALORIES A NUMBERS RACKET? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x28670432 <BR> Calorie: a unit of heat; large calorie the amount of heat needed to raise on kilogram of water 1 degree Celsius, often used to measure the energy value of foods (KCal) <BR> <BR> How do I figure out how many calories X workout burns? If I exercise more can I eat more? Why does the digital readout on the treadmill differ with my HRM or Spark allotment? All of these are recurring questions on the various message boards and all seem to garner different answers. <BR> <BR> The problem is... Sat, 26 Sep 2009 12:07:40 EST CARDIO IS NOT THE ANSWER, NEITHER IS MORE CARDIO http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x28670352 <BR> <BR> “I am doing X minutes on treadmill, elliptical, running, jogging, and walking, why am I not losing weight? I am doing it six days a week and nothing. Should I increase it? <BR> <BR> The answer is not more it is two things; the triad of weight loss and the intensity of the workout being done.The triad of weight loss is Nutrition (diet), Strength training and Cardio, in that order of precedence. Weight loss is 80 per cent diet; the exercise is only an adjunct. You can not outwo... Sat, 26 Sep 2009 12:03:42 EST Anyone Else an Easy Gainer? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x28627692 On the community fitness boards I read over and over (and over and over!) how nearly impossible for women to put on muscle. Just a few minutes ago I read it takes an "obscene" amount of lifting for us to gain any muscle. Now, I realize sometimes these things are posted to reassure beginners they're not going to morph into Amazons overnight, but I'm wondering if that's just not true in every case. I grow pretty easily. Don't get me wrong, I train hard. But not "obscenely." And I have mus... Thu, 24 Sep 2009 11:05:46 EST Isometric Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x28451096 <BR> <BR> ISOMETRIC CORE WORKOUT <BR> <BR> <BR> In lieu of doing sit ups, crunches, reverse crunches or any of the other myriad of abdominal exercises try this work out. <BR> <BR> PLANK <BR> <BR> Starting from a position prone on the floor raise yourself to a position resting on your forearms and toes with your body held rigid in a straight line. Keep the head raised to assist in locking the body in place. Hold for a count of twenty five elephants then lower your body to the floor. <B... Wed, 16 Sep 2009 12:23:22 EST Minor editorial change http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27918942 <BR> <BR> I changed the name of the team from F.I.T. Females Into Training to F.I.T. Females In Training to more accurately reflect what the team members are doing. I welcome any feedback on this change either positive or negative. If ther consensus is for the original tame I will change it back since the team belongs to the member not me. Mon, 24 Aug 2009 12:31:01 EST I'm new to the team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x27854596 Hello. I am new to this team today after wanting to find out more about strenght training and different exercises. I have read some of the posts and I think I am in the right place to get advice when needed. Strength traing has been boring for me over the last month. I think it is due to lack of knowledge of form. I'm not really sure. But I hope to figure it all out. Fri, 21 Aug 2009 10:18:54 EST I declare myself a beginner to strenght training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x27704098 Hello everyone, <BR> <BR> SM informed of this group after my public confession of "hating" strength training. I am looking forward to incorporating exercises and reading your valuable input. <BR> <BR> I am about 60lbs overweight (Freshman 40-50, then some). I like cardio, but it is not and has not produced desirable results. I am young (25) but even at my most "saintly" times of proper diet and exercise it has been very hard to lose weight. I will blame a slow metabolism and of cours... Fri, 14 Aug 2009 13:58:03 EST Strength Circuits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27659533 <BR> WORKOUT A <BR> <BR> Do the exercises as a circuit, one right after another then recover for ninety seconds and repeat. Go through three rounds. <BR> <BR> Dead lifts: 8 repetitions <BR> Standing press with resistance bands: 8 repetitions <BR> Front lunges against resistance bands: 8 repetitions <BR> Standing rows with resistance bands: 8 repetitions <BR> <BR> <BR> WORKOUT B <BR> <BR> Do the exercises as a circuit, one right after another then recover for ninety seconds and rep... Wed, 12 Aug 2009 15:22:54 EST Bodyweight Circuits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27659274 <BR> WORKOUT A <BR> <BR> Standard squat 8 repetitions <BR> Push ups regular or modified 8 repetitions <BR> Front lunges 8 repetitions each leg <BR> Standing trunk twists 10 repetitions of four counts <BR> Jumping jacks 10 repetitions of four counts <BR> <BR> WORKOUT B <BR> <BR> Prisoner Squat 8 repetitions <BR> Shoulder d... Wed, 12 Aug 2009 15:11:42 EST Research on circuit training vs aerobics http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27594885 <link>www.unm.edu/~lkravitz/Article%20fold<BR>er/resistben.html </link> <BR> <BR> <BR> <link>www.unm.edu/~lkravitz/Article%20fold<BR>er/circuits05.html </link> <BR> <BR> <link>circ.ahajournals.org/cgi/content/ful<BR>l/101/7/828?maxtoshow=&HITS=10&hits=10<BR>&RESULTFORMAT=&searchid=966176636876_1<BR>2362&FIRSTINDEX=30&fdate=2/1/2000&tdat<BR>e=2/29/2000&search_url=http%3A%2F%2Fci<BR>rc.ahajournals.org%2Fcgi%2Fsearch&jour<BR>nalcode=circulationaha </link> <BR> <BR> <BR> <link>ww... Sun, 9 Aug 2009 23:15:01 EST Full Body Routine-Week One http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27570780 So I started my full-body routine this week---after years of split routines. <BR> <BR> I'm still squatting heavy, but I can't use as much weight on other exercises, I've discovered. These routines definitely get my heart rate up; I will say that. <BR> <BR> I do think I will vary the exercises I start with each workout. If on Monday I start with squats, Wednesday I'll start with pullups, and Friday I'll start with presses or push ups. <BR> <BR> I do Bulgarian spilt squats, lunges, dead li... Sat, 8 Aug 2009 19:58:30 EST FINALLY!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27567779 Well, I started this about 3 months ago, I think... been doing all the right stuff, but had been doing the 'gym thing' on all of the machines, and alternating between the weight machines and elliptical and stationary bike, and was basically spinning my wheels. The scale hadn't budged. Still hasn't!! So then I started doing the Sergeant Major's workouts... the routine that I have so fondly called "The Torture Track"... and all of a sudden I'm experiencing *SORENESS*!! The first time, I cou... Sat, 8 Aug 2009 16:12:02 EST Excellent resource http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x35297x27523109 <BR> At Borders yesterday I found a book which all personal trainers and women who are serious about strength training should add to their libraries. The book is "Anatomy for Strength and Fitness Training for Women" by Mark Vella published by McGraw Hill. The book has illustrations showing the muscles involved for a comprehensive selection of exercises. Thu, 6 Aug 2009 13:28:47 EST Introduction http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x35297x27334373 <BR> I created this team in response to the many requests I have gotten from the many women on Spark People who are seeking the latest information on how to get and stay fit. I will only serve as the Administrator for the team and as the resident personal trainer, this team will reflect the members and their opinions and interests not mine. I will be here to help with programmes and to share the most current information I can find on the topics opened and questions raised. Wed, 29 Jul 2009 13:19:27 EST