Okay, this week I get to be a nasty nasty hypocrite. This is all about incorporating fitness into your lifestyle. As somebody who has been bouncing in and out of motivation, I’m in a “do as I say, not as I do” position.
Fitness as some form of torturous summer camp never lasts. Diets, cleanses, purges, bootcamps, and all the other 5 or 10 week challenges (oh wait…) get you only so far as you have established a habit. That means:
1) setting fitness as a priority of your lifestyle. Do things in your daily life that healthy people do, like walking 10,000 steps, like eating natural foods, like getting 30 minutes to an hour of HIIT exercise at least 3 days a week, like keeping track (even if only vaguely) of what you eat, like setting goals and meeting them.
2) adjusting your intensity to your goals. Thrashing between crash diets and binge periods is a great way to gain weight and hate yourself. When you live a goal-based fitness lifestyle, you may increase your intensity at times when you have hard goals, and you may reduce your intensity at times when your goals are less strenuous. When you set realistic goals and match your intensity to those goals, you do less yo-yo’ing and you have more likelihood of maintaining your motivation.
HIIT Workout of the Week
Go pick something from a previous week!
Recipe of the week
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23 responses to “GlibFit week 9 wrapup – Incorporating fitness into your lifestyle”
ONE TWO THREE
STAY WITH ME!
I refuse.
But I’m in better shape now, being largely sedentary except when lifting and eating high-octane “junk” food, than I was when I was rigorously trying to jog every day and eating only “healthy” food.* Of course, I do track my food… and my workouts… and I would say fitness is a high-ish priority for me, so there’s that.
*Whatever that means.
Weight: 150.1#, HR: 47bpm
Today: 6.01 mile run, 40# pack, 53:05, 145bpm, 8:50 min/mile
Sunday was Ghost Town 50k: 30.63mi, 5:45:33, 139bpm
Ghost Town 50k went well, although it only had nine starters. I ran at a comfortable pace initially. When I stopped to take a leak, I lost ground to the leader. So, I ran the middle of the race faster than I had planned, but slowed down for the final six and a half mile stretch when it was clear that he was out of reach.
Today was the first day of my serious training for BMDM. I’m disappointed that I wasn’t able to rev my heart faster, but pretty happy with my pace considering.
Saturday will be my first mountain pack run of this training block. I’ll run 5 miles up and 5 miles down the La Luz trail with a 35 pound pack as quickly as possible. I’ll be doing that roughly every other Saturday until BMDM (March 17th).
An experiment, Monday will be my first time doing interval training with a 40# pack. If it goes well, then I’ll do it every Monday until BMDM. Whee!
Last Thursday I had my fourth hydrostatic weighing. I weighed 152.6#; 14.0# of that was body fat, i.e., 9.17%. I had gained almost two pounds of muscle since my last BF measurement, so my 7.3% target will be roughly 149.5#. Since I’m so close, I’m going to continue some of my weight loss practices even now that I’m doing hardcore training, but if they’re holding me back too much, I’ll back off even more.
I’m just here to be fit-shamed by the hippie.
No kidding. This guy is a beast. Wonder how he fits it all in, what with the pot smoking and listening to 30 minute guitar solos.
Heh. My Wednesday playlist is “Speed 9” on repeat:
If You’re Gonna Be Dumb You Gotta Be Tough,
Blowin’ In The Wind,
Sloop John B.,
Runaway
Much Too Young,
Desperado,
Goodbye Earl,
Rawhide,
The Ballad of Wendell Scott.
This is how training is supposed to work
I’m so impressed with you all and hope these efforts continue.
Now I’m off to have a bowl of jambalaya and several pints of the local stout.
https://wiseacrebrew.com/gotta-get-up-to-get-down
ugh
That looks absolutely horrible. Enjoy!
Weight fluctuation will drive me mad. Monday’s weight was 153.2 lbs. Yesterday’s weight was 150.4 lbs. And today’s weight was 152.8 lbs. Depending on Monday’s weight, I’m probably going to switch to maintenance for 150 lbs. That should keep me about where I am now (bouncing between 150 and 155), which is much better than where I started out (225).
Last weekend my team had our first sled hockey tournament of the year. Due to a scheduling conflict our A team played the same weekend. And someone got hurt. And some people had to go to a wedding. And some people had work. So our A team played with 6 skaters (including a coach), and went 2-2. My team played with 7 skaters (including our coach, a new skater, and our slowest guy). We went 0-3.
But, I did play center the whole time, which is new for me, and I played all but two shifts the entire weekend. I’ll turn 47 next week, so to play that much without losing any speed was a big accomplishment. It’s nice to see the results of your training.
Happy Birthday in advance. Seeing positive results from training is indeed a joy.
Yes it is.
Started at 214, got down to 198, bounced back up to 203.
It is trending back down, I will be 184 some day in 2019.
My goal is to hold between 180-185.
Since I stopped growing taller, I have been every weight between 125 and 220. Low 180s is my favorite.
When I graduated HS, I was 6′ 125#. My photos look like I was a concentration camp victim.
Just last week I started back to playing my normal 3 days of soccer (2 indoor, 1 out) after a nasty, nasty groin pull (when the sub-surface damage shows up, and your wedding tackle looks bruised, it’s scary!). That much time off has led to a noticeable fitness drop – hopefully I can make it up before too much holiday binging.
One’s weight is going to vary a little, think of it a range of about 5 lbs. If you get outside the range (seems to be always on the upside, too) its a reminder to start eating a little more carefully. My goal a month ago was 190, I’ve been 191 for the past 3-4 days. I’m close but not giving up. I try to exercise every day but if I miss a day or two its not panic time. Since I’ve started trying to eat just a little less I really haven’t been hungry.
every single Republican judge on the Harris County bench lost their seats to Democrats
TW: Vice
This should be fun.
Sounds legit.
Every vote counts shitlord.
Some more than others.
Have a chance to drink anything yet? Anything suck or awesome?