it's possible to get well cut legs from just sprinting, but running anything beyond 40-100 meters isn't going to do much for development of type-II muscle fibers.

5/2/2011 10:23:25 PM

softer?

5/2/2011 10:37:29 PM

^that looks awesome!!

5/3/2011 1:04:16 AM

Quote :

"can you believe that for her legs, her only exercise is running"

My legs are large and well defined...and all I do is run. I've gone through periods of intense lower body workouts over the years...but as my available work out time has decreased, I've pretty much crossed out lower body and replaced it with more cardio. I could jump in the squat rack today and still lift pretty close to my max from a couple years ago. Genetics.

5/3/2011 7:22:37 AM

^^^ her body is awesome. the only thing that kind of weirds me out is the veins popping out of her arms.

i'm on week 5 of P90X - holy soreness. i am definitely getting stronger so i've upped my increments of push ups/pull ups/reps, etc and i can definitely feel it.

5/3/2011 7:45:39 AM

so i took off last week from running do to a foot injury (stepped on a piece of broken glass and got a pretty deep cut) but started back yesterday. had an AWESOME run around lake Lynn. God I love running outside so much more. I also lengthened my run from 3 miles to 4.6 miles (Lake Lynn is .56 miles form my house so i run there, once around and then back). My plan is to run lake Lynn Mon, Weds and Fri and lift weights Tues, Thurs and Sat. We'll see how this works out. The good thing is that my days in the gym on the treadmill really made my first run around Lake Lynn a breeze. I remember the first time I ran lake Lynn last year I was huffing and puffing most of the way and had to take several breaks.

5/3/2011 9:30:35 AM

i'm only running 2 days a week outside (weights for 3 days, walk 1 day) and i have noticed since upping my weight training that my running has become more sluggish. as in, i get tired faster, it's harder to get around the lake (we're talking 3 miles here), etc. i don't know if it has to do with the pollen, the warmer weather (i didn't have these problems in the winter) or what - anyone else experience this?

5/4/2011 10:57:12 AM

I'm slower in any kind of run since lifting. I put on 40lbs though so I think thats the culprit. Your body is probably just sore depending on what you're doing. I think using your legs the next day in something low load helps alleviate some weight lifting soreness.

Can i ask what your weight lifting routine is?

5/4/2011 11:07:51 AM

mondays is P90X back and chest; 15 minutes of abs through nike training center app
tuesdays run 3 miles
wednesdays is P90X shoulders, biceps, triceps
thursdays is P90X legs and back; 15 minutes of abs through nike training center app
fridays day off
saturday long run 4+ miles
sunday walk around LJ

5/4/2011 11:11:43 AM

I don't think I would make it past Wednesday.

Have you considered something simple like this :

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

You might want to throw your scale out. I think anyone who eats would gain weight in the first few weeks!!!!

5/4/2011 11:17:41 AM

i would do that except i don't belong to a gym close by just yet. my gym membership at Rapid isn't up until October and i don't want to have 2 memberships. i also can't afford to be trucking to the gym multiple times a week with the way gas is

i actually don't mind all the working out - i like to push myself. i've been an athlete my whole life.

Quote :

"You might want to throw your scale out. I think anyone who eats would gain weight in the first few weeks!!!!"

i don't really get what you mean by this.

5/4/2011 11:33:11 AM

^i, too, did not quite understand that statement....

5/4/2011 11:36:07 AM

if you do compound lifts and don't have an eating disorder you will gain weight. Didn't realize that was vague.

5/4/2011 11:48:06 AM

oooohhhhhhh, so you mean eat appropriately?




anyway i have decided i want to lose size by the day of reckoning (wedding day).
normally i would be more about composition but i dont care at this point.

im not walking down the isle in a bathing suit
so being skinny fat doesnt bother me at this point.


im gonna adjust my diet and workout accordingly
hopefully i will stick to it


we'll see how this goes!

[Edited on May 4, 2011 at 11:57 AM. Reason : actually since im wearing a corset havin a little more fat may work to my advantage!]

5/4/2011 11:56:34 AM

nooooo don't be skinny fat

5/4/2011 12:41:42 PM

it ll be ok
as soon as the weddings over ill get back to normal routine.


ill even post a pic before the wedding assuming i show some "progress" hahahahaha ( i feel so weird using that term)


keep in mind, this is assuming i will even stick to my guns

5/4/2011 12:44:41 PM

Just checking in - down about 6 lbs since April 11th. Go team Brandi! lol

5/4/2011 12:45:33 PM

Quote :

"if you do compound lifts and don't have an eating disorder you will gain weight. Didn't realize that was vague."

i still don't get what this means. what the hell is a compound lift?

5/4/2011 12:45:57 PM

^ From his link:

Quote :

"The Squat The Bench Press The Deadlift The Press The Power Clean The Accessory Exercises"

5/4/2011 12:50:10 PM

nevermind. Toms House explained it to me

[Edited on May 4, 2011 at 1:11 PM. Reason : thanks tom]

5/4/2011 12:53:51 PM

didn't mean to cause confusion. Compound lifts are the bang for your buck lifts so you don't have to do hour long workouts every day. They also add muscle mass quickly for noobies.

5/4/2011 2:37:11 PM

but i'm not a noobie. i've been lifting and working out for years. i just wanted to get more serious about it. especially now that i'm off medication that was prohibiting me from putting on muscle.

5/4/2011 2:39:57 PM

I don't ever focus on weight when I am lifting but I def do watch my food intake. Just as long as I am losing inches and slimming down.

5/4/2011 2:45:42 PM

You should pay attention to the weight you're lifting, it's important to understand so you know if you're challenging your body/developing muscle.

5/4/2011 2:50:52 PM

I just want to eat big, lift big, and feel big.

Not in like the sense of gainin' weight or nothin', but just like

collosal.

5/4/2011 2:54:11 PM

your weight
versus
weight you're

confusion

5/4/2011 2:56:12 PM

^ and I managed to use all the right versions of the word

5/4/2011 2:57:37 PM

yep but misunderstood punch

5/4/2011 2:58:44 PM

phone dbl post

[Edited on May 4, 2011 at 3:00 PM. Reason : phone dbl post]

5/4/2011 2:59:19 PM

Went back and read post again, now understand.

Agreed that the # on the scale doesn't mean a whole lot, but for psychological purposes a lot of people get hung up on it. I know that I never want to see 200 again, even if it means I've gained muscle weight instead of fat.

5/4/2011 3:01:27 PM

I meant my body weight...too many women focus on that. I do pay attention to the weight I am lifting.

[Edited on May 4, 2011 at 3:39 PM. Reason : too bad I can't lift weights until my wound completely heals.]

5/4/2011 3:37:34 PM

ha I read that as womb and was like gg qntmfred

5/4/2011 3:44:06 PM

Just back from my 2nd bod pod session. 18.1% to 16.7% BF in 3 months.

Meh. I think I need to get serious about lifting and dieting this time around. Although I've enjoyed running during that time, I don't think it's helping my fitness goals.

Protip: water weight is counted as "fat free mass," so losing it is counterproductive towards the bottom line here.

5/4/2011 3:52:58 PM

wtf is bod pod

5/4/2011 3:54:45 PM

Quote :

"The BOD POD Gold Standard Body Composition Tracking System is an Air Displacement Plethysmograph which uses whole-body densitometry to determine body composition (fat and fat-free mass) in adults and children."

http://www.bodpod.com/products/overviewBodpod

5/4/2011 3:57:57 PM

Sounds hardcore. At this point in my life, I'm just trying to look good in a speedo, not become a finely tuned athletic machine.

5/4/2011 4:06:21 PM

Pffft. I'm a fattie, hardly an "athletic machine." I just wanted some hard numbers and some friendly competition. Using a scale to track progress is a joke, I hate using calipers, and every other accurate method is fairly expensive (this was only $20/session).

[Edited on May 4, 2011 at 4:17 PM. Reason : asdfsadfads]

5/4/2011 4:16:31 PM

Quote :

"Using a scale to track progress is a joke, I hate using calipers, and every other accurate method is fairly expensive (this was only $20/session)."

Scale + mirror = accurate enough.

5/4/2011 4:38:40 PM

I just realized I'm not as satisfied as I thought I was with my weight loss.



But my muscles have gotten better I feel like....



I think that I need to be more strict on my diet. (Granted these pictures were after a men's group night. I had beer... oh good European beer.)

5/4/2011 4:49:06 PM

Your face has thinned out a decent amount.

5/4/2011 5:08:22 PM

I can tell in your lower half (love handles and lower abs) has gone down a lot.

5/4/2011 5:49:35 PM

MorphineBoy - How tall are you?

If you want to get a little more aggressive with your fat loss, I'd suggest either picking one of two options...

1. Up you training intensity and frequency, while keeping calories moderate-low. You burn fat by expending more than you take in.

or

2. Reducing calorie intake dramatically. This would necessitate a reduction in training volume. You burn fat by eating less than your body requires. This method works the best when you lift heavy weights 2-4x a week.

I would not combine both of those strategies, as it doesn't seem to work out very well. Apparently our bodies have a certain threshold for stress stimuli.

5/4/2011 8:27:14 PM

I'm about 5'9".

The other thing is that these pictures are being taken at night every time. So this is after a full day. Now that it's 6:30 AM over here, I just looked in the mirror and I'm much smaller.

I'll have to take morning shots at some point.

5/5/2011 12:26:01 AM

I'm down to 144. I got new jeans for my birthday. At this point I'm going to new a new wardrobe.

5/5/2011 10:59:34 AM

im about to go lift.
im gonna give it a good hard leg day

5/5/2011 11:00:05 AM

yesterday I hit a new PR on squats, and I think I could have done more. I felt completely exhausted afterwards though, and I gave up on cardio after 15 minutes.

5/5/2011 11:29:50 AM

I haven't lifted in about two weeks. I miss it, but I've been doing bodyweight stuff several times a week, and honestly I feel more fit and toned right now than I did before. That kind of confuses me, and I'm guessing it's more diet related than workout related, but I could be very wrong. I miss lifting but I'm happy to be taking a bit of a break and getting to enjoy the awesome weather some. And I can do 5 whole pullups now, which makes me happy.

5/5/2011 11:30:27 AM

i'm jealous you can do 5 pull ups. my goal is to try to do one after the 12 weeks of P90X is done (without any chair help).

5/5/2011 11:35:49 AM

New low at 161.2lbs!

That's ~25lbs in 10 weeks.

If I had to guess, I am ~10% body fat. Hoping to get down to 9% within the next 2 weeks. I'll post some pictures soon.

5/5/2011 11:37:31 AM

Well I think one of my goals a full year ago in the last beach body challenge thread was to be able to do 5 dead-hang pullups, so it's been a long time in the making. But I went from ~3 to 5 in the last month or so, so I'm hoping my new workouts are helping with that and I'll be able to keep getting better at it.

5/5/2011 11:46:19 AM