http://www.phenforum.com/forum en Sat, 21 Nov 2009 06:10:53 GMT vBulletin 5 http://www.phenforum.com/forum/images/satellite/misc/rss.jpg http://www.phenforum.com/forum http://www.phenforum.com/forum/get-shape/28509-no-cost-excercise-sugguestions-when-its-raining.html Mon, 16 Nov 2009 18:59:13 GMT :helpsmilie: Anyone here have any tips or sugguestions on excercises one can do for free when its raining out and you need to stay indoors. I have a treadmill, but like to call it a "dreadmill"

I do not have a mall in the city I work in that I could go to during the day so Im kinda stuck walking on the treadmill after work unless some of you know something I haven't thought off.

Thanks, ]]> Get in Shape esharp79 http://www.phenforum.com/forum/get-shape/28509-no-cost-excercise-sugguestions-when-its-raining.html http://www.phenforum.com/forum/get-shape/28489-come-join-our-holiday-challenge-slimmer-2010-a.html Sun, 08 Nov 2009 13:23:16 GMT Ok, this is all it is..lets keep it short and sweet (well cut out the sweets ha!) lets post our daily menus at the end of each day...we should all be trying to stop eating by 7-8pm so lets post our days meals in the eve. With the holidays approaching i know my family (Italian) prepare alot of goodies and one meal equals 10 at our table ! Well start November 9th and end the challenge Jan. 4th no need to say weight unless you want to but its mostly staying on track and not GAINING thru the holidays :clap: Example: Breakfast: Snack Lunch: Snack Dinner: Snack WITH SUPPORT WE CAN ALL DO THIS HOPE YOU JOIN IN :clap: Ok, this is all it is..lets keep it short and sweet (well cut out the sweets ha!)

lets post our daily menus at the end of each day...we should all be trying to stop eating by 7-8pm so lets post our days meals in the eve.

With the holidays approaching i know my family (Italian) prepare alot of goodies and one meal equals 10 at our table !

Well start November 9th and end the challenge Jan. 4th no need to say weight unless you want to but its mostly staying on track and not GAINING thru the holidays :clap:

Example:

Breakfast:
Snack
Lunch:
Snack
Dinner:
Snack

WITH SUPPORT WE CAN ALL DO THIS HOPE YOU JOIN IN :clap: ]]> Get in Shape nygrlathrt http://www.phenforum.com/forum/get-shape/28489-come-join-our-holiday-challenge-slimmer-2010-a.html http://www.phenforum.com/forum/get-shape/28462-gained-weight-after-starting-exercise.html Mon, 26 Oct 2009 14:41:11 GMT From the Beachbody website blog in response to the question:

"I just started a program and I'm gaining weight! What the heck?"

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.


The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to
"protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.

My own personal example of this is running 10K's. I don't do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It's natural for me to be "insanely" sore the next day. Its also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean "results". Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.

The key is understanding that this is a normal and temporary and stick with the program!!

When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I'll give you one hint... you put it in your mouth and chew it. You know it! You're food (or calorie laden beverages). Newsflash friends.. exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight, have gained weight that's not coming off, it's time to take a close and honest look at your food intake. It's time to find out what you're burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google "hydrostatic body fat testing _______ " and insert the name of the big city you're closest too. Companies that do HBFT also do BMR testing. Knowledge is king.

I'm gaining weight, but I'm sure it's muscle:
Possibly, but if you're following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for they guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That's the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you've heard me say that before.

************************************************

I just thought this was very interesting....and something I experienced when I first started exercising regularly! So don't give up!! Stick with it and we WILL see the results!:clap::clap: ]]> Get in Shape pigpen065 http://www.phenforum.com/forum/get-shape/28462-gained-weight-after-starting-exercise.html http://www.phenforum.com/forum/get-shape/28448-fitness-mistakes-not-make.html Sat, 24 Oct 2009 13:48:38 GMT By Raphael Calzadilla
"Your PURPOSE explains WHAT you are doing with your life. Your VISION explains how you are living your PURPOSE. Your GOALS enable you to realize your VISION."
-- Bob Proctor, Author and Speaker
Exercise is the best thing for your health regardless of your age, level of fitness or goals. However, it can also be dangerous if you don't avoid some common mistakes and take the proper precautions. Engaging in an exercise program with little foresight and planning can lead to burnout, frustration and possible injury.
If you want to maximize your workout and look your best, it's going to take a combination of motivation and the correct information.eDiets will always help provide the motivation you need and all the necessary information to make you the healthiest and fittest you can be.
Let's take a look at my version of the seven deadly workout sins:
1. Skipping the warm-up. Doing too much too quickly will send your heart rate soaring and put unprepared muscles and joints at a high risk for injury. For beginners, rapid increases in heart rates can lead to lightheadedness, nausea, dizziness, fainting or even heart attacks and stroke. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the weight room or jumping into your regular cardio workout, you should take a few minutes to gently prepare the body for heavier activity -- walking slowly is one example.
2. Jumping into the sauna or hot tub immediately following a workout. The temperatures of saunas and hot tubs can be detrimental to a body that already has elevated temperatures and blood vessels that are dilated from activity. Your body needs to dissipate heat in order to bring your heart rate back to a resting zone and re-circulate blood back to your organs. High temperatures in hot tubs and saunas will cause lightheadedness, dizziness, fatigue, nausea or worse: heat exhaustion, heat stroke and heart attacks. Instead, try a cool shower or allow your heart rate to return to resting levels before getting into the saunas and tubs.
3. Holding your breath while lifting weights. Breath holding, also known as the valsalva maneuver, during weightlifting increases blood pressure significantly, leading to lightheadedness, dizziness, nausea, hernia, heart attack or stroke. To avoid creating high internal pressures, inhale and exhale with each exercise phase of a repetition and breathe naturally during cardiovascular activity.
4. Not having a physical prior to beginning an exercise program. You want to have the most benefit with the least amount of risk and it would never be wrong for you to get a complete check-up prior to beginning activity -- especially if you are over 45 or have other risk factors like smoking, hypertension, high cholesterol or obesity. If you meet two of the above criteria, you are considered to be at risk for heart disease, diabetes and stroke. While exercise is the best thing for your condition, beginning a program without the proper guidelines can do you more harm than good.
5. Exercising above your determined heart rate range. Continually pushing your heart rates to the maximal limits during your cardiovascular workouts is overstressing your heart and lungs unnecessarily. When your heart rate is up to maximal loads, there is a greater chance for irregular heart rhythms. You don't need to place such high demands on your heart to see cardiovascular benefits or to burn fat. If you are apparently healthy, the recommended range is 55-85 percent of your maximal heart rate.
6. Using hand or ankle weights while walking or during aerobic classes. Many fitness guidelines indicate that the use of hand weights during the aerobic portion of step training produces little, if any, increase in energy expenditure or muscle strength. The risk of injury to shoulder joints is significantly increased when weights are rapidly moved through a larger range of motion. It's recommended that hand weights be reserved for strength training, where speed of the movement can be controlled.
7. Not listening to your body. Abnormal heart beats, pain, chest pressure, dizziness, lightheadedness, nausea, prolonged fatigue or insomnia following intensive exercise are signs of an over-trained body that may be at high risk for a heart attack or injury. Take a hint, and slow the down the pace or reduce the number of routines. It would be advisable to have a medical professional assess your condition if you experience any of the major warning signs of cardiac distress during an exercise session. If any symptoms persist during or following an exercise session, have your signs evaluated. ]]> Get in Shape susanpesek http://www.phenforum.com/forum/get-shape/28448-fitness-mistakes-not-make.html http://www.phenforum.com/forum/get-shape/28332-our-exercise-challenge.html Thu, 17 Sep 2009 14:56:22 GMT Well, a couple of us have noticed that we have slacked off our exercise schedules. We don't really have an excuse for this, but we do want to get back into following it better.

So, here is the challenge to anyone that would like to join us....for the next 30 days.....September 17 through October 17, come here daily to post your exercises for the day. The only requirement is that it be for at least 15 minutes. You don't have to do some wild cardio fitness blast that will make us fall over in exhaustion just watching the others on the video do it, just honest exercise for at least 15 minutes. It can be walking, riding a bike, cardio, toning, anything that will raise your heart rate for those 15 minutes. It can be dancing around your living room while running the vacuum cleaner...as long as it raises your heart rate and keeps it up for at least those 15 minutes!

So if you would like to join us in this challenge....bring it on!! I'm in.....how about you? :clap::clap::clap::clap:

And just for those of you who might ask what the prize is for completing this challenge....there really is no prize except for the fact that we have done what we should have been doing all along!! lol!! And bragging rights, of course! Gotta have those! :lol2:

LET THE EXERCISING BEGIN!!!!!!!! :clap::clap::clap::clap: ]]> Get in Shape pigpen065 http://www.phenforum.com/forum/get-shape/28332-our-exercise-challenge.html http://www.phenforum.com/forum/get-shape/28331-yeahhh-me-one-hour-treadmill-240cals-burned.html Wed, 16 Sep 2009 22:28:32 GMT ya know i was bummed out too after my friend upset me, so i jumped on the treadmill, and man i feel so much better and i made it 1 hour. i tried to do booty beat from flirty girls and couldnt get through the first 5 mins yikes. but i made it the hour on the treadmill on a lower speed, i did 6 laps, im getting there yeahh! ya know i was bummed out too after my friend upset me, so i jumped on the treadmill, and man i feel so much better and i made it 1 hour. i tried to do booty beat from flirty girls and couldnt get through the first 5 mins yikes. but i made it the hour on the treadmill on a lower speed, i did 6 laps, im getting there yeahh! ]]> Get in Shape nikkimacawgirl http://www.phenforum.com/forum/get-shape/28331-yeahhh-me-one-hour-treadmill-240cals-burned.html http://www.phenforum.com/forum/get-shape/28307-i-did-excersized-twice-today-2-different-times.html Fri, 11 Sep 2009 03:42:32 GMT i got on my excersize bike this morning for an hour. then for about a half hour or so at 8pm, went walking with my friends who i found out walk every night yeahh! so im in with them! so lets see if this helps with this slowing down!!! my friend noticed today that i had lost weight yeahhh its finally starting to show some! i got on my excersize bike this morning for an hour. then for about a half hour or so at 8pm, went walking with my friends who i found out walk every night yeahh! so im in with them! so lets see if this helps with this slowing down!!!


my friend noticed today that i had lost weight yeahhh its finally starting to show some! ]]> Get in Shape nikkimacawgirl http://www.phenforum.com/forum/get-shape/28307-i-did-excersized-twice-today-2-different-times.html http://www.phenforum.com/forum/get-shape/28305-stopped-losing.html Fri, 11 Sep 2009 02:07:12 GMT All of us have had the problem with our weight loss coming to a screeching halt at some point. It is very frustrating to be working so hard and not see any results. I think that this is the main reason so many people give up, and that is so sad.

Well, instead of giving up, or getting frustrated, I would like to share some valuable tips I have learned while on this forum....I have noticed a lot of people with this question, so I thought I would just put this in one thread.

First of all, changing your calorie intake around is a good step towards getting off that plateau. For example, if you have 1200 calories today, have 1900 calories tomarrow, and 1300 calories the next day. Keep changing it around every day. This will help a lot. And don't forget to keep drinking that water!!! 80 to 100 oz per day!! It not only helps keep your body flushed out but it also keeps your organs working properly. It is very important!!

Second is to change your exercise routine. Having a set routine is not neccessarily a good thing while dieting. Our bodies get into the routine, and it doesn't get the full benefit of the exercise you are doing. The best solution is to keep changing your "routine" around. Changing what exercise you are doing, for how long, and at what time will do wonders for kick starting that loss back in gear. For example, if you do 30 minutes of cardio/strength training today at 4:00, tomarrow try doing 40 minutes of toning exercises at 7:00, and the next day try doing 20 minutes of a dance/aerobics video at 2:00.

This isn't an exact way of doing it, it is just a suggestion to give you an idea how to work this into your own schedule or routine. If changing the time you do your exercising is an issue, just try doing it before work a couple of times a week rather than always waiting until the evening to do it, if possible, or vice versa.

I am by far not some exercise freak...I like it better now than I did when I first started this diet, but I still could very easily live without it if it weren't so imporant to reaching my goal and staying there!! :dry: So if you aren't good about exercising, I definately understand...but you need to understand, too, that by exercising, you are helping the phen work better for you. You will get much better results than if you don't exercise and you also will stand a much better chance of keeping that weight off when you reach your goal. Nine times out of ten, when you hear someone complaining about gaining all their weight back after stopping the phen, it is because they didn't make the important changes in their lives. They just let the pill do the work for them, and didn't put in any work themselves to change the habits that got them there in the first place. :001_huh:

So, I hope this helps some of you out....I know that when I did these things, it really helped me. And feel free to add things that you have tried that worked for you to help get over that "hump" of not losing!!! I would love to hear other ways to kick it in the rear! lol!

Have a great day, all! Take care! :) ]]> Get in Shape pigpen065 http://www.phenforum.com/forum/get-shape/28305-stopped-losing.html http://www.phenforum.com/forum/get-shape/28279-i-hope-carrying-out-ex-bike-treadmill-counts-lol.html Sun, 06 Sep 2009 23:49:52 GMT man i broke a sweat doing this by myself! i had an old excersize bike i didnt want so i took it out by myself to the alley. then noticed my bird ate my key on my first treadmill, so i ordered a new key, and brought the second treadmill which was tough. i so broke a sweat omg. my arms are soo tired ugh! but i hope that counts as excersize. yesterday took the dog and the birds for a walk. still battlign the dizziness, but hey im getting out there doing stuff now. man i broke a sweat doing this by myself! i had an old excersize bike i didnt want so i took it out by myself to the alley. then noticed my bird ate my key on my first treadmill, so i ordered a new key, and brought the second treadmill which was tough. i so broke a sweat omg. my arms are soo tired ugh! but i hope that counts as excersize. yesterday took the dog and the birds for a walk. still battlign the dizziness, but hey im getting out there doing stuff now. ]]> Get in Shape nikkimacawgirl http://www.phenforum.com/forum/get-shape/28279-i-hope-carrying-out-ex-bike-treadmill-counts-lol.html http://www.phenforum.com/forum/get-shape/28194-good-goal-weight.html Sun, 16 Aug 2009 04:48:57 GMT Since, every diet I've ever been on has failed, I'm very nervous about choosing a goal weight. I decided to go for 37 lbs by October 1st.
Is this a good goal?
Is it too high?
too low?

Advice anyone? ]]> Get in Shape the_panda http://www.phenforum.com/forum/get-shape/28194-good-goal-weight.html http://www.phenforum.com/forum/get-shape/28074-jillian-michaels-30-day-shred.html Fri, 10 Jul 2009 13:02:40 GMT Thirty minutes & a sweatbath later, I got through the entire first level, without breaks. Wooow, that woman was not fuggin' around.. and to think I had a tough time keepin' up with taebo. D:

Anybody else tried her workouts?
The first three levels (might be the only ones? not sure!) are posted on youtube if anybody's interested - super friggen intense, but it feeels so good once you're done! ]]> Get in Shape katethedragonslayer http://www.phenforum.com/forum/get-shape/28074-jillian-michaels-30-day-shred.html http://www.phenforum.com/forum/get-shape/28015-ab-circle-pro.html Tue, 16 Jun 2009 15:47:55 GMT Has anyone tried the Ab Circle Pro that I have been seeing on tv? It looks like it might be something good, but don't know anyone who has actually tried it. I ordered it yesterday, even though it was a little pricey. I am hoping that it will be worth the money. I also use the Wii EA Active and Gazelle, but I like having different things here at home because I do not live anywhere close to a gym, and even if I did, I have 4 kids at home that would make going to one almost impossible. I figured the cost of the equipment at home is about equal to a gym membership though and I have access to it whenever I want which is nice. Let me know if you have any info on this, I would love to hear from someone who knows more about it. :) ]]> Get in Shape pigpen065 http://www.phenforum.com/forum/get-shape/28015-ab-circle-pro.html http://www.phenforum.com/forum/get-shape/27993-introducing.html Wed, 03 Jun 2009 00:05:03 GMT EBGames.com - Buy My Fitness Coach - Nintendo Wii (http://www.ebgames.com/Catalog/ProductDetails.aspx?product_id=72752) Wii Fitness Coach! This game is quite good. For those of you who cant afford games like EA Sports Active or the Wii, this game only costs 29.99 and might be better. It takes in more information about you than the wii fit and ea sports. It will even ask specifically for ur body size. (this means, that the game will ask for measurements of practically everywhere, bicep, thigh, waist and so on) and will measure ur activity level and heartrate and more and then give you a workout to follow. Its a really good game and worth the buy. EBGames.com - Buy My Fitness Coach - Nintendo Wii

Wii Fitness Coach!

This game is quite good. For those of you who cant afford games like EA Sports Active or the Wii, this game only costs 29.99 and might be better. It takes in more information about you than the wii fit and ea sports. It will even ask specifically for ur body size. (this means, that the game will ask for measurements of practically everywhere, bicep, thigh, waist and so on) and will measure ur activity level and heartrate and more and then give you a workout to follow. Its a really good game and worth the buy. ]]> Get in Shape shiawase http://www.phenforum.com/forum/get-shape/27993-introducing.html http://www.phenforum.com/forum/get-shape/27935-low-impact-knees.html Thu, 14 May 2009 23:29:45 GMT I would love to know if anyone has any suggestions for exercises that are low impact on my knees. I have a gazelle that I am using for 20 minutes every other day, but I seem to have hit a plateau and can't get past the 15 lbs that I have lost. Someone suggested that I change up my exercises so that my body doesn't get too used to one thing. That made sense to me, but because of the arthritis in my knees it makes it a little difficult to do a lot of the exercises that I see.

I would love any suggestions you may have. I also like the idea of having a lot of different things to do so that I don't get too bored with any of them!

Thanks for your help! ]]> Get in Shape pigpen065 http://www.phenforum.com/forum/get-shape/27935-low-impact-knees.html http://www.phenforum.com/forum/get-shape/27922-ea-sports-active-bundle-bonus.html Sat, 09 May 2009 15:14:42 GMT EBGames.com - Buy EA Sports Active Bundle - Nintendo Wii

This seems like an excellent game to workout and have fun at the same time. I am definitely going to buy this product seeing as how i already have the nintendo wii and don't feel like im getting the exercise i need. This is worth a look into.

For more intense workout EBGames.com - Buy Wii Fit with Balance Board - Nintendo Wii

You can also get this product which can also work with the Sports Active Bundle. (but doesn't come with the sports active bundle) ]]> Get in Shape shiawase http://www.phenforum.com/forum/get-shape/27922-ea-sports-active-bundle-bonus.html