Author: Sorting Last Post on Top ↓ Message:
ASPIRINGDO's Photo ASPIRINGDO Posts: 7
2/1/08 11:44 P

My SparkPage
Send Private Message
Reply
Thank you so much for these links! This is exactly what I need!! Now to make a schedule for myself! Any tips on that? Thanks!! emoticon

SUNLUVIN's Photo SUNLUVIN Posts: 506
1/31/08 2:42 P

My SparkPage
Send Private Message
Reply
Well said! emoticon

STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


 Pounds lost: 1.6 
 
0
2.25
4.5
6.75
9
BEARPAWQS's Photo BEARPAWQS Posts: 38
1/31/08 12:54 P

My SparkPage
Reply
Being 52, 53 is rushing inward, and having lost 80+ pounds since my worst, I have accepted the fact that there is a limit to my skin elasticity. Dang it! :-) But I continue to excercise and tone with the goal of flexibilty and strength. Strength of spirit as well as bone preservation. Flexibility and limberness so I can enjoy work and play. I am in so much better health now than I was even 25 years ago! Having been a Nurse now for 16 years I have taken care of so many patients who have lost so much in terms of strength and flexibility that I just don't want that as part of my future (as long as it is still in my control)! I'll take a few sags and loose skin in return for strength and flexibility. This is a great site and a great group of people. Love it! Tom

Sex appeal is fifty percent what you've got and fifty percent what people think you've got.

Sophia Loren.


 
0
2.25
4.5
6.75
9
L*I*T*A*'s Photo L*I*T*A* SparkPoints: (342,070)
Fitness Minutes: (261,714)
Posts: 175,763
1/17/08 10:31 A

Community Team Member

My SparkPage
Send Private Message
Reply
aNother great post..........thanks .......lita

Edited by: L*I*T*A* at: 1/31/2008 (14:09)

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.”

When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world

pacific time


 July Minutes: 3,480
 
0
943.75
1887.5
2831.25
3775
DDOORN's Photo DDOORN Posts: 23,459
1/17/08 10:03 A

Community Team Member

My SparkPage
Send Private Message
Reply
Oh I understand there is a definite limit to skin elasticity, especially for this 51-year-old! There have been many message board trails about this. I would absolutely never consider trading in my health for whatever saggie-baggies I have left over! I also highly doubt I would ever consider the risks of going under the knife to deal with them.

However I figure if I'm going to do strength exercises anyway, why not do my best to focus on those areas and to the best of my ability fill them in with muscle...?

Many thx for the anatomy glossary!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


 Pounds lost: 109.2 
 
0
30
60
90
120
SUNLUVIN's Photo SUNLUVIN Posts: 506
1/17/08 9:07 A

My SparkPage
Send Private Message
Reply
How easily I forget that these aren't common terms that everyone knows! Sorry!

Biceps - front of your arm between the shoulder and elbow.

Triceps - back of arm from shoulder to elbow. This is one of the tougher areas to firm up.

Upper/middle back (Traps & Lats) - kind of self explanatory. These are large muscles. The bigger the muscle you work the more calories it's going to burn for you when it's recovering!

Chest (pecs) - also large muscles. This also covers the area close to the armpit.

Upper Abs - upper stomach

Lower Abs - lower stomach

Oblique - sides of stomach

Lower Back - important for good posture and helps support Abs (stomach)

Quadriceps - group of muscles in front of thigh

Hamstrings - back of thigh

Glutes - Butt (for lack of better term!)

Calf - back of leg between foot and knee

There are much more technical terms for these muscles, but I just gave the common term used.

As for the sagging skin from excessive weight loss, my answer isn't a great one. I'm not a doctor (I know some of you could answer this better, so speak up!)

Here's the bad news. Skin doesn't "tone up." Muscle tones up. If you add muscle, healthy, resilient, well nourished skin will form a tight layer shaped by the muscle underneath, however, if years of dieting, if carrying more than 50 pounds of excess weight, or if less than healthful lifestyle choices have caused a loss of skin elasticity, you can crunch, run, and twist to your hearts content. It's not likely to result in an elimination of the sagginess.

Can redundant skin regain some of its elasticity? Possibly, and it's certainly worth exploring natural options before considering surgery. By natural options I'm referring to clean living, avoidance of toxins, healthful nutrition, ingestion of essential fatty acids, antioxidants, and amino acids, regular use of skin moisturizing creams, and the consumption of lots of water.

If in an 8-12 month period you don't see significant improvement, you have two choices. You can be happy with your weight loss results and realize that a little skin laxity is your medal of achievement, or, you can visit with a qualified cosmetic surgeon and explore the surgical options.
(excerpt from PhilKaplan.com)

STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


 Pounds lost: 1.6 
 
0
2.25
4.5
6.75
9
DDOORN's Photo DDOORN Posts: 23,459
1/17/08 8:36 A

Community Team Member

My SparkPage
Send Private Message
Reply
Just curious...I know that biceps and triceps both involve the arms, but could you describe more precisely the location of these for those, like me, who never took anatomy...lol!

I am particularly interested in muscles involved in toning the flab around the armpit: underarms, upper sides of the chest, etc. What specific muscles are involved in these areas which could take up the slack left behind by the fat I've lost?

Thx, Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


 Pounds lost: 109.2 
 
0
30
60
90
120
SUNLUVIN's Photo SUNLUVIN Posts: 506
1/17/08 8:26 A

My SparkPage
Send Private Message
Reply
Here are some possible exercises for the upper body:

BICEPS – PICK ONE

ALTERNATING DUMBBELL BICEP CURLS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=69

BICEP CURLS WITH BAND -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=171

DUMBBELL HAMMER CURLS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=183

ISOMETRIC BICEPS HOLD WITH TOWEL -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=129

SEATED DUMBBELL CONCENTRATION CURLS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=156


TRICEPS – PICK ONE

DUMBELL TRICEPS KICK BACKS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=70

LYING DUMBBELL TRICEPS EXTENSIONS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=159

LYING TRICEPS LIFTS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=190

SEATED DUMBBELL TRICEPS EXTENSIONS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=158

TRICEPS DIPS WITH BENT KNEES -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=124


SHOULDERS – PICK ONE

BOXER EXERCISE -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=110

DUMBBELL LATERAL RAISES -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=74

DUMBBELL SHRUGS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=43

ISOMETRIC SHOULDER HOLD WITH TOWEL -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=130

LOW MOUNT REVERSE FLYS WITH BAND -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=40

SEATED DUMBBELL SHOULDER PRESS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=73


UPPER BACK – PICK ONE

BOXER -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=110

DUMBBELL PULLOVERS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=182

DUMBBELL REVERSE FLYS SEATED -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=41

LOW MOUNT SEATED ROWS WITH BAND -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=174

ONE-ARM DUMBBELL ROWS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=37


CHEST – PICK ONE

CHEST PRESS WITH BAND -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=172

DUMBBELL CHEST PRESS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=71

DUMBBELL FLYS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=155

MODIFIED PUSHUPS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=36

PUSHUPS ON BALL AT HIPS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=39

WALL PUSHUPS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=107




Here are a few exercises for the core:

UPPER ABS – PICK ONE

CRUNCHES -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=2

CRUNCHES WITH BALL -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=3

MODIFIED PLANK -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=7

BANANA -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=140


LOWER ABS/HIPS – PICK ONE

REVERSE CRUNCH -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=8

HIP FLEXOR -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=113

LOW MOUNT HIP FLEXOR WITH BAND -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=168


OBLIQUES – PICK ONE

DUMBBELL SIDE BENDS -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=68

MODIFIED PENDULUM WITH MEDICINE BALL -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=5

MODIFIED SIDE PLANK -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=145

SIDE PLANK ON BALL -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=186

STANDING SIDE BEND WITH TOWEL -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=131


LOWER BACK – PICK ONE

BACK EXTENSION -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=147

SUPERMAN -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=191

SWIMMING -- www.sparkpeople.com/resource/exercis
es
.asp?exercise=6



See part 3a for lower body (the links wouldn't show up on here for some reason)!

Edited by: SUNLUVIN at: 1/17/2008 (08:40)
STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


 Pounds lost: 1.6 
 
0
2.25
4.5
6.75
9
Page: 1 of (1)  

Report Innappropriate Post

Other All Health Professionals Strategies to Spread the Spark! Posts

Topics: Last Post:

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2863x5576x11392935

Review our Community Guidelines