apple2peanut

Long hiatus from blog and fitness

2009-04-29T16:29:04Z

Boy oh boy, I can't believe how long it has been since I have been to this blog and updated.

Had a hectic several months since September 2008 and much of it actually not bad at all, if maddeningly disruptive. The brief summary is that my household has both changed and grown (good loved ones now also roommates), my finances have tanked (not happy camper about it), and ADHD has really shown what a debilitating companion it can be (thank goodness for lots of good personal and professional support). My major personal regret is that I have had to put school on hold for a couple of semesters, but hope that I can return in the foreseeable future.

The only major downfall I care to admit here is that I am badly out of shape again, lost muscle strength and regained too much fat (yes, too much eating on the run). Fortunately I am not as completely out of shape as I was in January 2008 which is when I started this journal.

Now, in late April 2009, I will need this journal more than ever to keep me in track. I post near-excruciating details about my workouts as private posts only, but the simple activity keeps me focused and conscientious. What will change now is that I need to do most of my workouts at home since I currently do not have access to an outside gym. I do have limited basic equipment at home: a standard barbell, a few light plates, plus a weight bench, all second-hand. Additionally I have some exercise DVDs and stuff. As soon as me and one of my new housemates can clear up some space to use the equipment in my chaotic and overstuffed apartment *blushes*, we'll do it. This housemate of mine is eager and able to use the equipment with me as he had formally been quite familiar with a gym and specifically free weights, etc.

That's it for the time being. Since this is also a shared computer at home now, I can't hog it up exclusively like I used to, but still hope to be more regular in posting etc. I miss being here and reading and sometimes participating on my fav comm, gymrats, and hope to be able to catch up soon.

AWOL 'cuz busy semester

2008-12-26T23:30:29Z

School and real life has had me too busy and pre-occupied.

Things were so disorganized I haven' been to the gym since... well, I look like I've never set foot in a gym. Extra proof of this, a recent medical checkup confirmed that my blood pressure is back up again, other vital signs aren't as optimal as they had been (during the spring/summer), etc. Not least, I feel sluggish, my legs/knees feel *weak* (legs being a key medical weak area), and generally I can feel a loss of physiological effectiveness as well as health.

Though I was steadfast with hitting the gym for the initial eight-nine months of 2008 (yay!) real life circumstances can impede my fitness (and other) goals.

Major personal fitness goals now includes me creating a serious home workout space & techniques at all costs. Certainly there are a number of non-fitness related goals that I am also addressing, this blog here is focused on my health issues.

Total home workout per about.com

2008-09-30T23:55:09Z

Did a random google for home workouts and this was one that came up. Equipment needed include a variety of dumbbells, barbell, weight bench, exercise ball, and exercise mats.

In addition to various disclaimers and stuff, the routine includes:
Bench press (for chest)
Lateral raise (for shoulders)
Barbell row (for back)
Back extension (for lower back)
hammer curls (for biceps)
Kickbacks (for triceps)
Deadlifts (for glutes, hamstrings, and back)
Static lunge (for quads, hamstrings, and glutes)
Squats (for quads, hamstrings, and glutes)
Bicycle (for abs)
Ball crunch (for abs)

http://exercise.about.com/cs/exerciseworkouts/l/bltotalworkout.htm

Food & nutrition related stuff

2008-09-10T17:45:29Z

Hungry and getting ready to get something to eat when I was intrigued by these Yahoo articles.

Produce: The Dirtiest and the Cleanest
http://health.yahoo.com/experts/nutrition/13728/produce-the-dirtiest-and-the-cleanest/

Basic Weight Loss Mistakes
http://health.yahoo.com/experts/gabbyguide/8717/basic-weight-loss-mistakes/

Secrets That Restaurants Don't Want You To Know
NOTE: It's about the nutritional information of many dishes on the menus of various national chain restaurants.
http://health.yahoo.com/experts/eatthis/13623/secrets-that-restaurants-dont-want-you-to-know

Body composition changes etc.

2008-08-04T19:39:03Z

A bit of a funny development.

Strength training has been wonderful in terms of me finally breaking some fitness plateaus etc. and a bonus of losing excess fat, steadily, over the last several months.

The bad thing about changes to my body composition is that I fit my clothes differently. Since the most noticeable external change is the steady decrease in body fat, obviously much of my clothes has become too loose and baggy, primarily my pants/skirts, etc.

About two weeks ago, I finally bought a couple of pairs of discount store summer pants, sized "small." They fit much better and more suited for our hot and humid weather of late.

One disclaimer: Most women (at least in the U.S.) realize that different women's clothiers and manufacturers (and different women's brands) make different size clothing, but will still use the same label of, say, size "10" even though for one brand, that might mean a 30-inch waist, but another brand this might mean a 32-inch waist, and still another might mean a 34-inch waist. Similar inconsistencies are well-known throughout women's clothing. (I am uncertain if this is common in men's clothing, but I will assume this is primarily in women's clothing.)

In the last several weeks, I have finally realized my sports bras are too loose. Frankly my regular non-gym bras are all baggy and stuff, but I find the sports bras being too loose a main issue. For the sports bras since these are the compression types, the main annoying factor is that the band *under* the cups are really loose, with noticeable gaps: no support, simply put. Of course initially I thought it was because sometimes I let my gym clothes soak a little too long in the hand wash, but this isn't the case.

Well I finally decided to go to one of my local discount stores to get some cheap bras mostly for fitting purposes. One of my favorite stores has a decent variety (if not quality) of bras including cheap sports bras. For general wearing, I bought a 34B and for the cheap sports bra, I bought a "small" (these come only in small, medium, or large). When I got home, the 34B was a bit tight in the band (which I expected) but still gapping somewhat in the cups; presumably this means I'm probably actually a 35A. The cheap sports bra, though a little too tight at the band, is a perfect fit on the breasts. Hah.

Separately, last week I noticed my reflection at one point, while riding the subway. Sometimes I stand by the subway car door and you can usually see your own reflection easily between stations. I suddenly realized that my medium (and this is a loose, or slightly large, medium) buttoned-down shirt was noticeably tight across the shoulders. Fortunately that shirt has a little bit of spandex in it for stretching, etc.

It's kind of funny that this is one of those shirts I had bought about two years or so ago because I was heavy (overfat). Since extra bodyfat for me means eventually going to my breasts, this results in my chest size being too ample for some buttoned-down shirts so that it causes that embarrassing tenting or strained-shirt-at-the-buttons look. I had to get some roomier (wider) buttoned-down shirts so that I would not get that effect (and or wear compressing sports bras constantly to minimize that tenting effect). The shirts I got were well-cut to be comfortable, roomy, but not too baggy and designed for the 'bigger' women in general.

But now, I'm getting more flat-chested so there's no button tenting going on at all, but my shoulders are getting too big. Hah. Okay, now my boobs are "small" but my shoulders are "medium to large," depending on the manufacturers.

Well I think I'll have clothes for the fall semester. Since I usually dress very casually (slovenly even) on campus, it shouldn't be too much of a big deal. I need to figure out what other clothes I can still fit well, wear, etc. as needed.

Youtube: No excuses

2008-04-01T18:26:54Z

Saw this video on the comm a while ago and just remembered to post it on my blog for reference. It's great and inspiration in a small "kick in the pants" type of way.

12-week Update

2008-03-30T15:56:35Z

Haven't posted much in a while, but brief, public update.

This was originally drafted as a post for the gymrats community, but I decided it wasn't really relevant for the community because it was just too darned long and not really asking for specific information, just a progress update. I'll keep it on my blog here, instead. I decided to make this one a public entry (comments, if any, screened), in case anybody from the comm is curious.

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Basic Background
Nearly 12 weeks ago, I made a decision to get my apple-shaped (chubby-fat), weak, old female body into better shape this year. Maybe not necessarily in "great" fitness conditioning, or even "great" looking, but just simply "better." For me, I think humbling my goals from previous years (and looking much harder at my underlying goals of fitness and appearance) helped to keep me grounded and pragmatic. The important thing is that I had no intention of setting high goals and quick achievement (which I've done before), just slow and steady.

These intentions were stated just before I was starting college classes as an old(er) freshman who probably looks more like the average middle-aged faculty than a typical young undergraduate. My progress was a jagged start-and-stop process due to time management issues and real life. Since my February post pleading for scheduling tips and motivational tips to stay the course, I've done better week by week though not yet at a perfect schedule and routine. My profound thanks again to everyone who responded there as it has helped me to reassess and prioritize my goals, whether fitness related or otherwise.

Now that it's end of March, just a few things I wanted to share.

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Excess fat (girth) changes.
- Dropped two full inches at the abdomen. (I take three different measurements around my midsection: at the navel and one measure each above and below the navel).
- Dropped more than one inch at the hips.
- Dropped an average of an inch from each of my thighs.
- Only modest decrease in my calves. Since I am essentially "apple-shaped" this makes sense since my excess fat is mostly centered in my abdomen to hips/upper thighs.
- My scale (body weight) indicates I've lost about 11 lbs., but I'm sure that most on this community share my opinion that raw weight changes are not necessarily indicative of improved overall fitness and appearance.
- other: I have taken some arm measurements, but these are difficult to do reliably by myself. Therefore, I won't post these changes, but generally it seems I am making a tangible difference in losing fat in my arms as well as building strength too (the bicep itself, at least).

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General fitness (strength etc.) changes.
I have switched around my routine quite a bit at times, but despite still being very inconsistent, I'm showing significant improvement and progress.

- MOST IMPORTANT: Actually GOING to the gym and doing it, somewhat regularly. Though still problems with staying consistent, I am making it to the gym much more regularly and enthusiastically. I have been feeling incredibly good physically and mentally (the wonders of exercise on stress!). Might be obvious, but fundamental. None of my fitness goals etc. can be achieved without doing it. Thus my major success has really been successfully following through and making it to the gym, at all.

- Greatest specific exercise achievement: I can do full ass-to-grass squats with dumbbells.
Not a big deal for many, but I had knee problems many years ago and I have been afraid of doing any type of squats at all, especially ass-to-grass squats. After reading on this community and doing additional reading, I slowly started to do these and have been amazed that I have no pain or contraindications doing so. In fact, as this community has expressed often, doing these can be a significant performance enhancer or skill aspect.

- Anaerobic (strength) improvements. Not huge or even noticeable from the outside, but I literally FEEL my body is stronger, more resilient, more competent at performing with greater ease, efficiency, and sometimes even enjoyment. This goes for not just activities on the gym floor, but in my real life world and daily activities. The physical weights I'm actually handling (still mostly machines, but frequently free weights when I can) have increased only modestly (depends on the exercise, but from average increase in weight varies from about 10% to 35%). What is key is that my physical form, technique, # of repetitions and sets have increased to what I feel are significant and efficient for my general and long-term goals. I am literally building a *solid* foundation on which I can finally believe I can progress from.

While saying all this, I have also had intermittent aches and pains during or post workouts, but nothing indicative of serious injury. Because of my history of previous injuries, I force myself to take at least 2-3 days off from the body area or exercises, as appropriate until I am confident that it is insignificant, minor, or gone.

- Aerobic (cardiovascular) improvements. As I mention this, I'll state that I understand that most of the diehard gymrats here put aerobic fitness as a distant secondary goal for many valid reasons. Most of the gymrats here are at a very high fitness, athletic and specialized levels in which aerobics as a dominant feature does not usually apply since it can also undercut some aspects of anaerobic targeted training depending on how aerobics are incorporated.

Stating this, I will say that I have always enjoyed aerobic activities (perhaps on par with general anaerobic goals) and since I am still at the novice level of my fitness goals, I intend to maintain a significant aerobic portion. I have learned, though, that trying to do both portions intensely and concurrently can be counter-productive and I have changed my strategy to make aerobics secondary, but a close second.

Therefore, I now only include aerobics by either treadmill (jogging) or stairmaster, as a 5-7 minute initial warm-up before each workout. Either once or twice a week, I will have a relatively longer aerobics day by adding at the END of a regular anaerobic workout: I go to about 20-minutes on cardio, at a moderately intense level. Even doing this, I am feeling and seeing significant improvement in my aerobic endurance.

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General goals for the next two months.
Overall: Continue streamlining my time and schedule. Continuing working on sticking to a regular schedule of 3x/week or more.

Overall: Exercise routine - understanding and implementation. Get a better understanding and implementation of the actual exercises I have been doing, actual body parts and body systems being targeted per exercise, miscellaneous principles of my workout routines. This is critical not just for when I am physically at the gym and often confused or distracted (and need immediate alternatives for the same body region, or whatever), but so that I can adapt specific workouts when there are changes, while staying on track with fitness goals. Also this will minimize my being unbalanced within the same workout, or in general. Generally having a better sense of each exercise (whether done on machines, dumbbells, barbells, other) and it's possible variations (such as different grips, different posture or emphasis, etc.).

Overall: Remain injury free. Continue to avoid injury and minimize possibilities thereof. Clearly I have been injury free thus far; any injury would seriously affect my general goals.

Overall: Improve nutrition. Eating has been extremely erratic and inconsistent, mostly due to my schedule and constant activities and changes. This has always been a problem for me, but I'll continue working on it.

Primarily Anaerobic: Be better balanced. My current (introductory) focus has targeted my lower body more than upper body. Since I am achieving a lot of satisfaction with lower body strength improvements, I am making more effort to work on my upper body plus stronger emphasis on core strength (back and abs).

Primarily Anaerobic: Specific fitness goals (subset of better balance). I have a few specific and more aggressive fitness goals which I will start to pointedly address in these two months. They are not limited to involving exercises like improving my dumbbell deadlifts, squats, and abdominals (all these mostly lower body and core strength), but also making serious progress in pull-ups, dips, bench presses, and push-ups (upper body). I am not rigidly adhering to these, just a general outline of some of the things I am looking forward to.

Aerobic: increase time and/or distance. I would like to work up to about 30 minutes non-stop on the treadmill or about 4-miles non-stop on the treadmill, or 20 minutes non-stop on the Stairmaster.

The previous two months so far, have been a good initial period in which I have been learning about my body by testing and patience. I think I am ready for more serious, but cautious work.

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Separately: visual recording (and silliness)
This week I have finally experimented with taking videos of myself with my personal digital camera. You see, I think I have been able to *finally* see tangible, but subtle appearance issues, meaning seeing a little muscle definition, or shaping. It is admittedly very hard to discern even for myself, but now I swear they are visible. :) It hasn't been so easy to videotape myself and it's been hilarious to see how silly I look even in private, but great. I have tried to take just still photos, but it's hard to see the fledgling muscle definition under my flabbiness in most areas. The motion in the little videos help to demonstrate muscle motion and consequently isolate muscle shape and form directly.