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Thanks again Shawn and Ann - I do feel better today - a few very minor twinges, but food is no longer my stomach’s enemy
ok - how do you lose 4 lbs of muscle and gain 2 lbs of fat in 5 days???? At least the net result was a loss of 2 lbs. Anyway…
I joined a weight loss challenge at the Women’s only gym I go to. It actually started on Wed, but I didn’t get back in until today (Wed - swim practice, Thursday - sick day). So even though I was analysed just a few days ago on Sunday I had to do it again to get my official starting point within the dates of the challenge.
Before I went to the gym I had a chiro appointment. OUCH!! Dr. A spent a fair bit of time on my lower left back (digging in his elbow) and made those muscles really angry. I could barely shimmy over to my side so he could do the actual adjustments. I had to spend a few minutes just laying there after to let it calm down. But once he was all done I could actually move again, but it was definitely tender. He told me to go the the gym and do my workout. I opted to take some robax and a detour on the way to the gym to give it time to kick in. It worked.
So I got to the gym a bit later than expected and was needing a snack before my workout - so I ended up having 1/2 my after workout protein shake after my warm up because I couldn’t see myself completing a good session in that state. Today was Back & Hams. My first set was a bit of a struggle and I had to lower the weight on the hamstring curls a fair bit (maybe an effect of the adjustment or possibly the muscle relaxant in the robax?) but I was able to do everything else at my current weight. Finished up my session with 30 min on the bike. Incorporated a bit of HIIT into the session to see what I thought of it. For about 11 minutes I did 30 seconds aiming for 100 RPM followed by 1 min at 70 RPM. It was a good variation to doing straight LSBB.
Now I need to go and ice my knees… maybe I should do my back too!!
Thanks Shawn & Candace - I think I am back to my normal self. Of course there are certain creeks and aches, but no more than normal… except the inner backs of my legs which are feeling yesterdays leg curls on a swiss ball - one of the toughest exercises in my current program.
Todays workout - Cardio Day. Started out feeling like I needed a good stretch so I set up in the studio at the gym. Stretched and did a Yoga for Abs podcast with a few extra ab exercises added on the end. 20 min Elliptical (HR 125 - 135), 30 min Crossramp (HR 135 - 155), 25 min Bike (HR 125 - 130). Total time 75 min. More stretching in the studio after. Discovered I could touch the floor with flat palms in a forward bend!!
ok - how do you lose 4 lbs of muscle and gain 2 lbs of fat in 5 days???? At least the net result was a loss of 2 lbs.
Catherine, what assessment are you using to determine that?
I had mine in April when I joined the gym, some electrodes that were hooked up to my toe and my hand I think. I talked with my former boss about it, and asked her how often she has hers done. She said she’s working pretty aggressively with her personal trainer and has one every 6 weeks or so. I wasn’t sure when I was supposed to schedule the next one.
Hi Catherine,
I’ve been keeping up with your thread even though I haven’t posted for a while. Congratulations on hitting 30 pounds. That is great. I’ve got to get off my plateau or you will be passing me.
Catherine, Ann- the test you are talking about is similar or the same as the bathroom scales that measure your body fat %, it is an electrical impedance test that measures the time it takes for the current to travel through your body giving the percentage of body fat,accurate but not that accurate and can be affected by many thing. There are 2 much better test that are actually a bit more costly DEXA test and hydrostatic weighing. Here is a link for more info- http://www.shapefit.com/body-fat-testing.html
Ann - they have a “Tanita Body Composition Analyzer” Scale at the gym. You stand on it in bare feet and it measures electrical impedance. I know that there are variables that affect the results - how hydrated you are, if you’ve eaten, time of day… (month). I had also been a bit sick between the two tests so that may account for some of the muscle mass loss, but the two pound increase in fat was not pleasing… however I’ll chalk it up to variances and be happy that it showed a loss overall.
Thanks for the link Shawn. There is some good info on that site. I was wondering about the distribution of water in our bodies so knowing the little fact that fat contains almost no water helps me to evaluate the results better. It would be interesting to do the hydrostatic method (I’d have no problem being dunked and exhaling!), but I’ll stick with the scale at the gym for now since it is free.
Ok - so what else is going to go wrong with my body. In the last week I’ve had: a kink in my neck (which I didn’t write about - fairly minor), my low back as been a bit more aggravated than usual, I tweaked my knee slipping in the shower, I’ve been sick with stomach issues, I fell on the stairs (on a roll of toilet paper someone had left there...) and bruised my elbow, and last night I believe I had a rib go out of place! I woke up with a pain in my back between my shoulder blades just to the right of my spine, that radiated around to the side. It hurt to take a deep breath, and I couldn’t find a comfortable position - I couldn’t lie on my back or the side I usually sleep on. So I took a few robax (yet again this week) and sat up for a bit. Eventually I was able to get sorta comfortable on my other side and get a few more hours of sleep and when I woke up the issue seemed more or less resolved. I was worried that I wouldn’t be able to do a good workout with my trainer that was scheduled for noon, but I took another dose of robax and hoped for the best.
I was able to everything in my Chest & Quads day with him - the only exercise that was a bit of an issue was the incline DB press. There was a bit of pain along that rib but not enough to make me want to stop. The rest of the workout went well. There was one funny moment when I was doing leg raises. I forgot my socks today so I just went bare foot in my shoes. (note to self - make up that emergency supply bag and leave it in your car!! We’ve already had this discussion!!) When I was bringing my legs up I could feel a breeze on my toes through the mesh of my shoes and made a comment about it. Mike thought that was really funny and has now re-named the exercise “Toe Breezes”. I got laughing so that I was not able to complete the set and had to start over. For each of the following sets he called them Toe Breezes and said he is going to write that in my program from now on.
I should still do some cardio today, but I think I’ll wait till it is a bit cooler outside and go for a walk this evening.
I’m gonna call you Timex from now on ... she took a lickin’ and she’s still tickin’. Take care of your tender spots. BTW good job on not letting it get you down.
LOL Derek - they are all just minor annoyances - some I am just more used to living with, but the rib thing was new. Happily it feels about 98% fine right now. I don’t think it will become a chronic issue like my knees or low back.
I acutally bought a foam roller (paid way to much or it!!) today and a small pilates ball which I can use for some self massage techniques to try and work out some of the knots. While I have great flexibility in my hamstrtings I can’t say the same for my quads (which I think is opposite of most people) which is contributing to my knee issues.
That is exactly what it is Shawn - but I am taking the necessary steps to work around it - seeing a PT weekly, wearing knee straps for every workout (except in the pool - makes me look like I have mutant knees) and icing after (almost) every workout. Swimming has been a good break for them as flutter kick is not too stressful.
Just got back from swim practice. Tonight it felt great. My first two practices I was a bit under the weather for various reasons, but today I was ready for it. The rib thing was not an issue even though there is just a touch of soreness left over from that episode, but it didn’t affect my front crawl. Tonight’s focus was distance which is right up my alley since I’ve always been more of an endurance swimmer rather than speed.
I swiped the workout sheet from our lane so I know exactly what we did tonight.
300 m swim (warm-up)
200 m drill - not to sure what “drill” we were supposed to be doing here, so I practiced bi-lateral breathing - I’m not that good breathing to the right
100 m kick - Tom - this felt so incredibly slow.... my chance to count tiles.
100 m PB +10 (Personal Best + 10 sec) - not actually to sure what my PB is - somewhere around 2 minutes so really not all that impressive.
500 m - 1 min rest - choked on some water attempting a flip turn at 100 m so I had to stop to expell it (much unattractive coughing).
250 m x 2 - 30 sec rest
150 m x 3 - 15 sec rest
100 m x 5 - 5 sec rest
50 m - to get back to the other end
100 m - I did a lap of back crawl to stretch out the arms and chest and cool down.
Other than that last lap it was ALL front crawl (except for a few metres of breast stroke while I was waiting for a chance to pass the one girl who is slower than me in my lane.)
Total Distance: 2800 metres
I could have gone longer - I wanted to get to 3 k - but with my extra lap of BC I was the last one out of the pool.
Now to try to get to sleep before hunger sets in and I start wanting to raid the fridge for a midnight snack.
Great job on the swim. That’s quite a workout. I always get hungry after a big workout too. You for you for getting to bed before you ruined all of our hard work.
I have generally found that going to bed earlier is the best avoidance of the late night munchies. Though now I am more or less trained not to be hungry late, unless I’ve missed a meal or something. Good work!
Thanks everyone. Last night’s swim felt so good!! Swim Practice starts at 8:15 and goes until 9:45 so I have to bend the 12 hour diet thing a bit on days with late day workouts. I had a protein shake in the car on the way home and I had a piece of toast with a bit of PB on it after my post. (But I did limit it to one slice and not two!!)
I got today’s workout in this afternoon. 10 min warmup on the elliptical. Shoulders, Arms and Legs Day. Hard on the shoulders after last nights swim. They feel good and tired now. 20 min on the crossramp after. Again I would like to have gone longer, but I had to have time to shower and get my car to the dealership.
I know a guy who works there and he is giving me a deal on new front breaks. He got high end after market parts and the labour costs are cheaper than going through the actual dealership. It is still expensive though… not something that was in the budget, but not something I can afford to wait to get. This is a case of better safe than sorry.
