Month: April 2017

loosing2gains fitness log

loosing2gains fitness log

Please follow along – your support is greatly appreciated. I'll be posting M-F, the days I've committed to my workout regimen.

I'm @ 235 lbs., 37 y/o, 6' 2", and am looking to loose 30-40 lbs.

Q&A
How much weight do you want to lose?

30-40 lbs.

What is the timeframe for reaching your target weight?
By end of summer 2017

How do you want to accomplish your goal (what methods do you want to use)?
Healthy and proportionate eats, lots of cardio, resistance weight…

loosing2gains fitness log
Source: Weight Loss

Cate's journey-join me

Cate's journey-join me

2007- Lost 36kg in 28 weeks, following the Cohen's Lifestyle Program. 2013- hovering about 4kg above the weight I would like to be. I stay in the forum to maintain my enthusiasm & to help keep me committed to a healthy lifestyle. I eat most foods in moderation, but very little take-away or processed food. (Edited 31/03/2013)
My original post-
Hi, I have been on the Cohen's Lifestyle program for 9 weeks today.
I am 175cm tall, my start weight was 105kg[was…

Cate's journey-join me
Source: Weight Loss

New on here

New on here

Hi. I'm glad to have found this site. I am 71 years old, female, and for the last two decades have been suffering from something called psychotic depression. I used to be a slim 8 st 4 lbs, but when I was put on high doses of medication my weight ballooned to 12 st 10 lbs.

As my illness is now in remission, thank goodness, I am looking for ways to lose weight. I'm afraid I am fairly sedentary, apart from walking to the shops, but don't want to join a gym. Recently I have joined…

New on here
Source: Weight Loss

Starting again with a pretty good day.

Starting again with a pretty good day.

Joined this forum yesterday for some motivation from people also trying to do better in their lives. Just got back from vacation almost two weeks ago and boy did we eat good in Orlando. It had been really hard to get back to normal everyday eating with less fast food. Today was the first day I didn't even have a craving to stop at Arby's for a turkey sandwich with large curly fries and a large diet Coke – thanks to this forum and reading about other people's stuggles. Went to 9rounds -…

Starting again with a pretty good day.
Source: Weight Loss

Emily's 6 Month Challenge

Emily's 6 Month Challenge

Hi there,

What is my 6 month challenge I hear you ask? Basically, at the moment, I am at a complete crossroads in my life. I am free as a bird which is a fantastic thing. When life gives you this breathing space, it's a good idea to take stock and figure out what you really want. I want the following:

– Hot body
– Hot boyfriend
– Hot job

Kind of like the list they make about Regina George in Mean Girls. Anyway, I am giving myself 6 months to make all of these things happen. 6…

Emily's 6 Month Challenge
Source: Weight Loss

Rebel's Diary

Rebel's Diary

I need to change the way i eat but im notexactly sure how to start. I know i have to cut out sugars and starches because those are my biggest crutch. Im an emotional eater and always seem to find food to ease my stress level.
I was already obese when the doctors put me on some very aggressive bipolar meds. In two years time i went from 300 close to 500 pounds. I took myself off the bipolar meds so im not constantly hungry anymore but at my current weight there isn't much i can do in the way…

Rebel's Diary
Source: Weight Loss

hello!

hello!

i've come here for the weight loss journey support because today i start to seriously get back into good shape. in high school i was extremely overweight (i weighed about 400 pounds, maybe more) and over six years i got down to 189lbs. unfortunately over the last year i've gone through a tremendous bout of depression and have been struggling with food and ballooned up to 320, an extraordinary weight gain in a very short period of time. for me personally i believe it is largely a lack of…

hello!
Source: Weight Loss

I don't know what it feels like to be thin.

I don't know what it feels like to be thin.

I have been mentally debating with myself on whether or not I should start this diary. I am a 23 years old, 170cm (5'57"?) male. My weight is 100.7kg (222lb), but by the end of this diary I'm going to look at a much more comfortable number.

Now why the confidence? Because I don't feel like I am in my own body. I don't know what it's like to participate in activities, do grocery shopping, smile and be with friends without feeling slightly awkward about where I place my limbs to make it so I…

I don't know what it feels like to be thin.
Source: Weight Loss

New News

New News

Related image

As CrossFit gains popularity, science takes a closer look. Here are the results of several studies that examined CrossFit, both as a movement and a modality.

CrossFit as a Cult

Next time annoying haters ask you whether CrossFit is a cult, you can tell them that it’s actually a “reinventive institution.” Or so says an article published in 2015 in the journal International Review for the Sociology of Sport. In it, the author explains that while CrossFit can be polarizing, its emphasis on performance regulation and mutual surveillance (i.e., athletes scoring and coaching each other) provides evidence that it has recalibrated and changed the institution of fitness. And in case the haters want to get in-depth, you can tell them that a reinventive institution is a place, like a spiritual retreat or virtual community, where members voluntarily go to improve themselves

Strength Wins Out

Ever wonder what it really takes to excel in a benchmark WOD? So did researchers at the University of Saskatchewan in Canada. So they compared the times of competitive CrossFitters in “Grace,” “Fran” and “Cindy” with three physiological measurements — VO2 max (a measure of endurance), Wingate (anaerobic power) and “CrossFit Total” (essentially overall strength: 1RM back squat, overhead press and deadlift). Interestingly, there were no significant associations with Cindy. However, Grace and Fran were a different story. While whole-body strength (CrossFit Total) and power (Wingate) scores were strongly related to Grace and Fran scores, only CrossFit Total survived the rigorous analysis. In other words, in the end, how strong the competitor was best predicted how well they’d do in Grace and Fran. Stay strong, my friends.

The Culture of Community

In this study, published in the Journal of Exercise, Movement, and Sport, researchers held focus groups in CrossFit gyms in Canada, asking members various questions about their box’s culture. They based their questions on Edgar Schein’s model of organizational culture, which describes (a) artifacts (visible aspects, such as dress code), (b) espoused values (philosophies and statements of identity) and (c) assumptions (unspoken or unconscious behaviors). Members reported the rugged nature of the gym and the social behavior of members around a WOD to be important artifacts. In addition, pride in the gym and their workouts were espoused values, as were the inclusion of all people regardless of abilities and a strong sense of community that extended beyond the gym. And the shared underlying assumption by all members, coaches and owners? Improvement in members’ health and well-being.

Female-Friendly

In a detailed in-depth study published in Women in Sport & Physical Activity Journal, Bobbi Knapp looked at themes within a CrossFit box relative to gender. In applying a critical feminist geographical approach, she found multiple elements within a box that create a welcoming culture for women, including a strong sense of community, the emphasis on pushing through physical limits, coed workouts and the acceptance of being “beaten by a girl.” She concludes that while there is some reinforcement of gender norms in CrossFit, there are also many ways in which “ideal femininity” and “hegemonic” (controlling) masculinity are resisted.

Genuine Cross-Training

In a study published in December 2015 in the International Journal of Performance Analysis in Sport, researchers measured physiological responses to a single bout of CrossFit training. After looking at things like heart rate, blood pressure, pulse pressure, mean arterial pressure, blood lactate, blood glucose, and total cholesterol values before and following that bout of CrossFit, they determined that athletes’ physiological responses were consistent with those in athletes following high-intensity interval training and conventional cardiorespiratory training. In other words, yes, CrossFit is a good workout.

5 Ways CrossFit Training Differs From Bodybuilding

5 Ways CrossFit Training Differs From Bodybuilding

Image result for crossfit images

What do lifting weights, compound exercises, cardio sessions and competing all have in common? CrossFit and bodybuilding. There’s plenty of overlap, but these athletes are firing on two completely different engines. Step into each world and you’ll see just how deep their differences are. Some athletes move from one discipline to the other for a new challenge, while others remain content and never change, but you’ll find a rare breed of those involved in both simultaneously … and unless you’re factoring in national-level competitors, you’ll probably see those who practice crossover training are the fittest bunch on both sides of the table. If you’re looking to really mix up routines for a while, it’s best to know the fundamental differences between each of these intense worlds.

1. Range of Motion (ROM)

CrossFitters are monitored by a judge to ensure they perform the exercises fully during competition — no cheat reps allowed. On the flip side, bodybuilders will modify their ROM as needed throughout training to target different muscle groups or to alter the training goal. For enhanced assault, bodybuilders incorporate bottom-half-range reps (just the first half of the move, reps intentionally not going for full extension) to pump the muscle with blood at the end of their last set. It’s brutal, but damn does it work wonders. Come competition time, CrossFitters need to be hitting full- range movements. But incorporating some controlled partial-range sets in training will increase all-around strength so you’re not limited by the weakest part of the ROM.

2. Training Principles

CrossFitters learn the specifics of the WOD upon entering the box. It’ll be a mix of movements, essentially using the whole body and throwing in some cardio for good measure. A variety of muscle groups will be used in each workout session as you focus on overall performance. When bodybuilders enter the gym, however, their game plan is focused on one major muscle group — a wide array of exercises to stress every fiber that comprises it. Most exercises can be done with different grips or foot placement, to hit the muscle in slightly different ways, for multiple sets of the same exercise.

A bodybuilder’s training is split up to divide muscle groups, ensuring muscles grow and rest in balance, providing weaker groups the extra attention needed to balance physique. Bodybuilders will cycle through training plans with varying sets and reps, sometimes focusing on lower reps at a heavy weight or more reps with lighter weight. Rest time between sets is also considered, a notion almost unheard of in CrossFit circles (or boxes ☺). Bodybuilders, on the other hand, can tell you which muscle group they’re training on a given day and the entire week ahead. It’s easy to suffer an injury because of weak supporting (or antagonistic) muscles, so athletes of both sports should make a point to address all muscle groups equally. Trying to increase your squat but not strengthening your hamstrings and lower back? Good luck. Looking for a bigger back while ignoring your biceps and shoulders? Don’t bother. CrossFit covers all bases, so bodybuilders can quickly find any weak links in their anatomical chain after dropping in for only a few classes.

3. Nutrition

The better half of anyone’s physical fitness upkeep is nutrition. Most CrossFitters see this in its purest form: fuel. Bodybuilders may only hit the gym three days per week, depending on what phase of training they’re in, but their daily nutrition is calculated down to the last gram. Their focus is repair and recovery. They time their nutrition to the minute to maximize muscle growth. Whey protein is loved by all for its quick digestion and absorption speed, while the lesser-known micellar casein goes to work over an extended period. Bodybuilders love drinking casein shakes before bed to give the body an overnight, slower-digesting source of protein. Quest Protein Powder strikes a near 50-50 balance of whey and casein, making it a hard-to-beat choice and safe bet for any hour of the day. CrossFitters who only eat for their one-hour daily energy expenditure will be pleasantly surprised to see the results of a few well-timed protein bars and shakes.

4. Time-Under-Tension

In an AMRAP (as many reps/rounds as possible), CrossFitters are working against the clock. Their goal is usually for either a high number of reps in an extended time frame or to complete a set number of reps faster than their competitors. Reps are usually done with a single-time tempo, one count up and one count down. On the other hand, bodybuilders aren’t concerned with beating a clock unless they’re in a rush to get out of the gym that day. (If so, watch out!) They put muscles under different levels of tension each time by fluctuating the tempo of their lifts. This can be done on either the concentric or eccentric phase of the movement — or both. CrossFit uses a lot of explosive movements. It’s like sprinting with every muscle in your body. Altered timing in practice can help CrossFitters boost this explosive power, much like a runner who takes practice laps at back-and-forth paces. Squats, for example: Slowing down the decline, pausing at the bottom, then quickly pushing back up will stress the fast-twitch muscle fibers more than standard form, ultimately leading to improved execution on competition day.

5. Cardio Endurance

CrossFit athletes require tremendous cardiovascular endurance to get through tough WODs and competitions, so they need cardio components within training sessions. High-intensity interval training is one of the best ways to build cardio. On the contrary, a bodybuilder’s performance doesn’t rely on a ton of endurance, yet he logs hours and hours on cardio machines to prep for the stage (and posing in the comparison round is much harder than it looks!). The goal is to shed body fat, not get better at running. During a bulking period, added calorie expenditure isn’t ideal because you then need to eat more to compensate. After a while, eating so much food can get tiresome. Some light cardio should still be part of the plan, though, at least in cycles. That way, once it’s time for a bodybuilder’s competition prep (or anytime cutting), reintroducing more cardio to lose body fat won’t cripple him or have him falling off the stair climber!

Ready to change up your fitness game? Happy sweating, in whichever new sport you choose! Hopefully, it’ll be a little bit of both. 😉