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GOOSIEMOON's Photo GOOSIEMOON SparkPoints: (171,905)
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4/19/13 12:24 P

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Thanks for the information!

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,186
3/23/13 3:22 A

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Lots of good info in this article. Thanks for sharing. The one thing that I don't agree with is consuming a lot of carbs after exercise. I'm eating a low-carb diet (under 30-50 grams/day) and so far it has been working well for me.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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BERRY4's Photo BERRY4 SparkPoints: (141,866)
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3/23/13 1:44 A

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Here's a fairly LONG article about building muscle and recovery...

www.peertrainer.com/fitness/muscle-r
ec
overy.aspx


There are several things in this article that I will experiment with, particularly with re. to timing of nutrition before and after training. I will try it for a month and check my results!

"We would accomplish many more things if we did not think of them as impossible."
~C. Malesherbes~

"Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts."
Marcus Aurelius (121-180 AD)





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JOELJITSU SparkPoints: (1,219)
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2/1/13 9:20 P

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If you want to build strength you are going to need to increase calories and start a strength routine. Well known and well well defined ones are Starting Strength by Marc Rippetoe, Only the strong will survive by Bill Starr and Stronglifts my Medhi. They will all explain what lifts you need to do which will all be compound lifts 3x a week. good luck

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PETALIA's Photo PETALIA SparkPoints: (81,325)
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12/8/12 10:35 P

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Oooooh, running with the whippets. Sounds like fun. Sounds like sprinting. What joy.

HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,186
12/8/12 11:52 A

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Ha,ha, walking dogs is the only thing that my muscles can do while I'm asleep. I've been doing lots of it for 30 years, I train dogs and used to do dog rescue, unfortunately not much of a workout any more, now I try to run with them more. They are my models of athleticism though, whippets and pointers, except they don't have to work at it, they just play... there's a lesson in there. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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PETALIA's Photo PETALIA SparkPoints: (81,325)
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12/8/12 11:44 A

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Eight dogs? Yippee! Doesn't sound like much of a 'rest' day, though :)

HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,186
12/8/12 11:24 A

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Thanks for your comment. I did indeed include some sprinting and some strength training into my workout. I don't like HIIT at all so rather put in the extra time to do a longer workout that includes both a cardio, strength and sprint section if possible.
I wrote a blog about the one I did yesterday. It went great, although I don't always have that much time. Today is rest day, meaning only walking my 8 dogs. emoticon

Birgit


You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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PETALIA's Photo PETALIA SparkPoints: (81,325)
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12/8/12 6:58 A

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I, too, was in a similar boat a bit over a year ago. I had been chronically underweight. I underwent some massive shifts in both my diet and exercise regimes. I went from a plant-based complex carb oriented diet to a plant-based one that was strong in fat/protein with my carbs coming only from fresh vegetables of which I eat loads. My exercise went from a cardio oriented regime to a ST strong one with HIIT (high intensity interval training). I do some dumbbell work, usually in combination with bodyweight plus stability balls, medicine balls, bosu balls, ... Lots of different kinds of pushups for example! This kind of work developed both my core strength and increased my LBM big time. It also suited my character. I practice power yoga about 5x a week. I am no longer underweight and I gained only muscle. In fact, my BF% decreased altogether. You write about all these wonderful activities that you do - wow! Sounds incredible. I'm no expert but I bet just adding in some ST of your choice would make the shift you're looking for. You found what sort of nutrition works for you, what your body likes. I don't eat primal primarily because I don't eat meat or animal foodstuffs but I've always been attracted to the primal recommendation of 'lifting heavy objects' and sprinting. These two types of activities had been missing from my workouts before and with their additions, major positive shifts occurred for me. Good luck. I hope you find what works for you.

HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,186
12/7/12 11:35 A

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Thanks everyone!
I will check out BFFM.
My diet is low-carb for life since that is what helped me to lose the last 15 lbs. easily and increased my energy level to where I can exercise enough to build muscle in the first place.
My macronutrient levels are about 70-75% fat, most of that saturated, about 15-25% protein and the rest carbs, most of those from veggies. I have also found that enough water, and micronutrients are important and supplement with several minerals that work for my health situation. I'm still borderline hypothyroid, which makes things go a little slower sometimes.
This morning I am pain-free, fortunately caught the soreness very quickly this time, and headed to the gym for a run on the treadmill, some elliptical and a very light core/upper body workout. emoticon

Birgit

Edited by: HOUNDLOVER1 at: 12/7/2012 (11:35)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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BOBINVA's Photo BOBINVA SparkPoints: (89,739)
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12/7/12 11:06 A

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Listen to your body. If it is hurting make sure you take care of it.

There is a BFFM group on SP if you are interested.

Bob


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ANNEMARGAR's Photo ANNEMARGAR Posts: 1,114
12/7/12 7:13 A

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Hello HoundLover! I feel that I am in a similar boat as you - though I am a few months behind. I am currently in the skinny fat phase and have been here for a while - doing the same thing and getting the same results. I finally decided that I first need to lose my 5 lbs and then build the muscle. I am currently reading "Burn the Fat, Feed the Muscle" a book about the nutritional side of body building (though the book is not necessarily for body-builders. Anyway - they really stress the importance of nutrition when building muscle. 90% of the equation is from nutrition and 10% is exercise. You really need to increase your protein intake while increasing the amount of weight you are lifting. How are you doing with the nutritional side of the equation?

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BERRY4's Photo BERRY4 SparkPoints: (141,866)
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12/7/12 1:55 A

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I could be way off, but it is my opinion that injury is NOT worth being in a hurry to accomplish something.
Slow it down! Make some goals that are GRADUAL. You only go backwards if you keep at the injuries.

http://www.bodybuilding.com/fun/build-mu
scle-5-tips-to-add-5-pounds.html

http://www.livestrong.com/article/255096
-how-to-gain-5-lbs-of-muscle-fast/

"We would accomplish many more things if we did not think of them as impossible."
~C. Malesherbes~

"Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts."
Marcus Aurelius (121-180 AD)





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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,186
12/7/12 1:11 A

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After 9 months of being on a low-carb diet I was able to move myself from skinny-fat to normal body fat and to get my energy back. But my upper body definitely could use some muscles and so far I've not been very successful. In part because I keep getting minor injuries by doing too much too quickly, like getting tendinitis in my right wrist which has a metal plate in it, from increasing weight on bench presses too quickly and last week trying to increase swimming freestyle from 800 yards to 2000 and now having a little soreness in my shoulder.
Next week I'll see my doctor for another body fat measurement and after that I'll give myself at least 3 months, maybe 6, to make improvements in the upper body and core strength category. I've been focusing more on trail running, horseback riding, hiking and ice skating in the past but want to work towards balanced upper body strength and core strength because that should help me with all my other activities. Plus, I've never been able to do a single push-up in my life. When I'm over my shoulder soreness I'll get going again, but this time a little more slowly. emoticon

Birgit

Edited by: HOUNDLOVER1 at: 12/7/2012 (01:13)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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