parrj's Group - FULL (Page 2)

Sorry group, I've had a few busy days.  What you need to do now is look at the goals you wrote down and determine, are they realistic for you!!!  Second you need to start logging, if you have not already began.  Now when logging it is important to log for the goals at which you are trying to obtain.  If you goal is weight loss, you need to be putting in your weight.  If you are trying to get to a mile/min pace, then we need to see that.  If there are any questions about using the site or anything tri related, let me know.

I know its a little before New Years but we can start with everything now.

Hi Will:

 One thing I learned a long time ago... Stretching is a must...period.

 When?- I usually do a short 3 minute stretch routine followed by a short 6 minute jog followed by another 3 minute stretch routine before the workout.

 After the workout- I do Flexibility Exercises (See Diagrams)

Hope

(stretch1.png)

(stretch2.png)

(stretch3.png)

Jeff:

 Quick question on nutrition.

As you well know I've lost 35 lbs since September. I have not changed my diet and my training load is higher. There is something interesting. I have not lost any weight in the last 2 weeks. I'm stuck between 163 and 165 lbs. THis happened to me when I got to 180 lbs. Then I started loosing the weight again. It just wasn't this long. I'm eating well 3 full meals and 2 snacks.

With my increase in training (2 a days) mostlyand my caloric intake at the same level; Why am I not loosing weight? I think I hit a plateu. Should make some changes in the diet. But I just don't want to eat less.

Will, sorry it has taken me so long.  Stretching is extremely important to train, especially for injury prevention.  The best time to stretch is after a workout when your muscle are at there warmest temp.  There is no set time limit to say stretch for this long or that long.  You need to make sure you are stretching all major muscle groups, i.e. quads, hammies, calfs, groin, hip flexors, back, upper body, etc..., Each stretch should be done for 30secs.  No need to hold a stretch for longer then 1min, there is no additional benefit after that.  But 30sec is the minimal.  You can find pics on this website for examples of stretching or pretty much anywhere on the internet if you need them.  Hope this helps.

Hector,

I am not a nutritionist, but my guess would be, when you loss weight, you not only loss fat, but you loss muscle mass.  Now that fat you lost burned calories, not as much as the lean muscle mass you've loss.  So your overall caloric expenditure is now lower then what it was back in Sept.  So the same amount of calories now is just enough to support your body.  The theory is called the set point theory.  To decrease you weight now, you have to change you diet.  Plus, if you aren't counting calories on a daily basis, it is hard to say how many calories you are actually taking in.  Example, if you ate 100 more calories/day then you daily caloric expenditure, in one year you would gain an additional 10.5lbs.  100 calories is a granola bar or large banana or large apple.  So while it may not seem like a lot, I would say there is probably just some variation in your diet that is preventing you from getting any lower.

Carl,

Breakfast is a must.  Its what gets your metabolism going in the morning.  Doesn't have to be a big breakfast, but a bowl of cereal and some fruit.  Plus eating or snacking throughout the day will keep your metabolism going strong.  Protein is a big help because the thermal effective to burn protein foodstuff is higher then carbs or fat.  So my first piece of advise would be eat more small meals throughout the day.  This will not only keep your metabolism going all day, but give you the energy you need when you go to workout or train.

What are your goals for strength training and what is your background?

Then I will assume you probably don't need exercise ideas.  you can use the ones you've used in the past.  also there is a website, www.exercisedb.com, they have lots of pictures and examples with explanations on how to do everything. 

By looking at your goals I would say you would be in whats called the prepartory phase of your training.  So for weight training you should be looking at doing 2, maybe 3 at most, sets of an exercise (i.e. leg press) for high reps (i.e. 12-15).  So make sure you weight is appropriate to be able to do this.  What you are doing here is building endurance in the muscle, which can then be translated to running or biking.  Giving yourself shorter rest intervals will also help you get a cardiovascular workout.  Remember, these can be just as hard as your running, biking, swimming workouts, so make sure to take enough recovery time.

Hi guys,

 I don't mean to be a pain in the @$$, but some of you guys need to start logging your progress, that way we can all work together.