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Posted

studies have shown that higher calcium can help aid in losing belly fat faster, which greek yogurt has more of than regular yogurt

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Ok workout peeps...what are ya'll goals for 2013!!???

I have been gym slack for about 6 months now ..gained 5 lbs from that (and drinking a wee bit more wine during the warm summer months).... then I quit smoking with added on another 5 lbs...yay..get healthy...gain weight..FUG YOU CIGARETTES!! 10 lbs isn't excusable..totally unacceptable seeing as I've worked SO hard to get rid of the extra 50 that was there prior....So I ended up joining Planet Fitness..it's 5 minutes from my house..$10 a month..no excuse NOT to go and workout when it's cold and/or rainy. Got up at 5 this morning and went to workout for the first time BEFORE work in quite a long time. Didn't realize how much I actually enjoy working out at that time vs. after work at 5:30

So besides losing that 10 lbs....I want to...

Finish the 5k I'm running in March in under 29 minutes...

Run a 10k

Be better about eating healthier..for the most part I'm pretty good..but then you get on a roll...and it's, "ok..fine I'll eat those 5 chicken wings because I worked out today"

which 5K? The Skyline? Great one if so.

I'm running another half-marathon in March (at Wrightsville Beach), then I'm going to go all the way and run a full marathon in November (in Savannah I think).

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Posted

I'm doing the Alston Bird 5K & Half-Marathon, March 9th downtown..Turns out my sis in law and her boyfriend are doing it as well..so at least I'll have people I know w/me

My last 5k I did in 30:24..I really wasn't prepared for it..I did it for a friend..who ended up backing out of it the morning of..I said, "fug it..I need the exercise" and ran it anyways

I don't know if I'll ever have the desire to run a full marathon

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Posted

I'm doing the Alston Bird 5K & Half-Marathon, March 9th downtown..Turns out my sis in law and her boyfriend are doing it as well..so at least I'll have people I know w/me

My last 5k I did in 30:24..I really wasn't prepared for it..I did it for a friend..who ended up backing out of it the morning of..I said, "fug it..I need the exercise" and ran it anyways

I don't know if I'll ever have the desire to run a full marathon

I didn't think I would ever have the desire to either. But after I finished the half, I got the feeling that there was something else that I needed to do. The more I think about it the more I want to do it. Remind me I said this in September when I'm slogging thru 20 miles. :)

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Posted

A few things I'm doing this year.

Totally NO fast food at all.

Gym 2 x a week and dvd's at home 3.

As much as I loathe it I'm going to run at least once a week. Up it from there as time goes on.

Rotate between soccer, basketball and either riding a bike or rock climbing or paddle board each wkd to keep from getting bored and meeting new people.

Trying to keep my goals simple and fun.

Good luck all

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Posted

I'm not even doing this as a new year's resolution.

So my routine now, is circuit training, reverse pyramid style. Since I have a home gym, I run through all of my pulldowns, abs, legs, press, flies, curls and rows back to back to back with 20 seconds rest between sets, and 2 minutes between circuits. then i start the circuit again. this helps promote muscle endurance, which is what I really want.

Reverse pyramids are supposedly the best way to increase mass and strength. I start out with two warmup circuits at very light weight with 10 reps each to get warmed up, then jump to 80% of my max for 6 reps, then 70% of my max for 8 reps, then 60% of my max for 10 reps.

Since I don't really know what my max is, and its my first month and the last thing I want to do is injure myself, I'm doing more like 70/60/50.

Next month when I start my creatine cycle, I'll really start pushing myself, doing 90% x 4, then 80% x 6, then 70% x 4.

Any of you tried reverse pyramids? If so, did you like the results?

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Posted

I'm trying to get my head around what you're saying... Do you mean you start at a weight and go up in weight, down in reps? Or are you going down in weight and down in reps?

Let me tell you what I was doing two years ago before my surgery and had the most strength gains ever... I had a partner and we would do like 3 exercises per workout.

Chest day we would do like, incline bench barbell, flat bench dumbbell and decline bench barbell...

8 sets each... starting at lilke 60% max for 10... 70% for 8, 80% for 6 and 90% for 4 and then back down just the same down to 50% as many as you could do. That is an awesome workout, but you really need a spotter/partner when doing this due to the potential for failure in the later sets.

I currently don't have a partner... I rely on some friends in the gym to spot, but that kind of sucks b/c you have to always hunt people down.

Anyway I went from benching around 245 to 300 in about a month... I increased all my lifts during that time period. It has helped me to this day and I'd like to run that again if I could get a steady partner.

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Posted

down in weight, up in reps. gotta get the muscles warmed up though. traditional pyramid sets are up in weight, down in sets. with reverse pyramids, you're lifting your heaviest weight when your muscles are still fresh and using the following sets as a cooldown to burn off lactic acid

i used traditional pyramids like you did the first time i lifted, and put on 20 lbs of muscle in 6 months and increased my max chest press by over 50 lbs.

i also do some "lift to failure" sets, and plan to incorporate them probably on my 3rd day only.

i just run through full body workouts 3 days a week, monday, weds, friday, and take saturday and sunday off. starting tomorrow i'm going to incorporate skipping rope for 10 minutes on tues, thurs, saturdays, with sunday being my only real day off. probably still run through a very light circuit on sundays on the machine just to keep the blood in my muscles

http://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/

http://www.bodybuilding.com/fun/randy2.htm

http://fitnessblackandwhite.com/reverse-pyramid-training-vs-traditional-pyramid-weight-training/

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Posted

No, I've never tried that then. Would be an interesting change up though. I may have to work that in.

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Posted

can't hurt to try it for a month. on my heavy set now i have way more control and better form, so i can see how it benefits

the first time i did a reverse pyramid set, i got that weird "haven't worked out in over a week" cold burn. never had that happen before

you know, when its a cold tight cramp that feels good? that's the kind of burn i got from reverse pyramid

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Posted

reverse pyramid sets are doing phenomenal things for my muscles

i feel like i got 2 weeks growth in 2 sessions

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Posted

Might have to try that for a week... I'm on my heavy phase right now anyway.

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