Muscles, strength and other common health stuff....

[hammbone]

Originally Posted by hroark2112

I still play 4 times a week minimum (Sunday, Monday, Wednesday, Thursday).

I have 2 focuses (focii??) for my workout program. Endurance and weight (body fat %) loss. My endurance is OK considering it's been 5 years since I've hit the gym. No issue hitting the bike pretty hard.

I've joined the local Y, and have been hitting the bike for 35 minutes (random difficulty, level 5) and keeping my heart rate at about 80% max for most of that time.

All that leads me to one question. How do I incorporate a reasonable workout routine into my existing hockey schedule, building muscle at a decent pace and losing fat, without being too worn down or in too much "day after" pain/soreness???

I'm by no means an expert or whatever but I'm in about the same situation as you except younger.

I figure that this stuff shouldn't be too hard so I'm taking my time to lose weight and just adding things into my routine as I get more strength and energy.

1st step was eating better. That's a huge help.

2nd step is to generate some muscle to increase your metabolism or something (i.e. more muscle = more energy burned to feed those muscles, even at rest). To do this I just started doing as many push-ups as I could each morning before getting into the shower. This was the easiest thing for me to do and I think it's helped a lot.

3rd step. cardio. I do the bike when I can and I see you're doing the same.

I've lost almost 20lbs in a year. Nothing dramatic but I feel better and have much more energy such that my workouts are getting longer.

So I guess my advise would be to continue playing hockey, but riding the bike and doing more and more push-ups are easy to do and will help.

[RichMan]

Originally Posted by hroark2112

OK...here's the deal. Depending on which chart you look at, I'm anywhere from 75 to 100 lbs. over where I should be for my height. In reality, for my frame, I'm probably closer to just 60 lbs. over where I want to be. I've been playing hockey for about 5 years now, and since I quit roller hockey to focus on ice only, I've decided that reducing my weight will help my on-ice movement and should now be more of a focus for me. Not that it shouldn't have been before...but...

I still play 4 times a week minimum (Sunday, Monday, Wednesday, Thursday). All games (typical beer league), no practice to speak of. Monday & Wednesday I see A LOT of shots (some as they hit me, some as they go by) because I play for the worst teams in those respective leagues. Obviously, I can't hit the ice dead-dog tired, since my teams are depending on me to keep them in it more on those nights than on Sunday & Thursday. The Monday team has been put together from the learn-to-play program, and after last night's game, most of the team has played exactly 3 games of hockey in their lives (won last night in a shootout...took 7 skaters on each team to get 1 goal).

I have 2 focuses (focii??) for my workout program. Endurance and weight (body fat %) loss. My endurance is OK considering it's been 5 years since I've hit the gym. No issue hitting the bike pretty hard.

I've joined the local Y, and have been hitting the bike for 35 minutes (random difficulty, level 5) and keeping my heart rate at about 80% max for most of that time. I've gone through the indoctrination for all the machines (they have that computer program on the machines to keep track of your workouts) and have been set up with a basic workout program. I know, at least for me, that when I build muscle, the body fat burns off better. Obviously, body muscle building has to be a part of this program. My legs are muscular, chest isn't too bad...both build up fairly easily for me. Arms do OK, just not as good as the chest & legs.

All that leads me to one question. How do I incorporate a reasonable workout routine into my existing hockey schedule, building muscle at a decent pace and losing fat, without being too worn down or in too much "day after" pain/soreness??? When I started playing hockey, I quit going to the gym (I know, mistake) because my arms were sore after working out and it was TOUGH to make a glove save when I couldn't pick up my arms!!

As far as diet goes, I've been working on making some positive changes there...adding more lean meat & veggies to my meal plans, minimizing some of the bad stuff. Fries are my weakness!! When I make pasta, I've been adding more chicken & brocolli to it, so I can still get full but eat less pasta in the process. I'm a very picky eater, so most veggies are out. Nuts are out as well (allergic), and most seafood is out.

Ideally, if I can get down to my target weight, my game will improve dramatically, and that's my goal. I figure it will help my 40+ year old knees too!! I need to find a book on how to undo 21 years of bad eating in 90 days, or something like that.

For those who are going to push a very specific workout plan (P90X or something else), I'll get to one of those when I'm in a bit better shape!! All in good time

I'm in the same damn boat. It would make such an easy, light snack with the EFAs the body needs. If you wanna freak your mind out, check out PEABUTTER No Nuts spread. First time i ate it i laughed hysterically (kinda cause my mouth was pasted half shut). The smell is close to peanut butter, but i'm told it tastes sweeter. Great to use if you wanna make power bars and need to sub the peanut butter in the recipe.

[Fade2Black]

Originally Posted by jsgoal1

NO supplements are not worthless.
I can expand if you want..

You can if you wish, but they're simply nothing more than a revenue tool for supplement companies. There has never been any studies that have shown NO has a positive effect on muscular hypertrophy.

They sell well because people can "feel it working." Creatine would be a far more effective tool to use than NO.

You can always find me a study to prove otherwise however...

[jsgoal1]

Originally Posted by Fade2Black

You can if you wish, but they're simply nothing more than a revenue tool for supplement companies. There has never been any studies that have shown NO has a positive effect on muscular hypertrophy.

They sell well because people can "feel it working." Creatine would be a far more effective tool to use than NO.

You can always find me a study to prove otherwise however...

This is what I find to be one of the biggest misconceptions about NO, it should not be used alone, in the belief that it will cause muscle growth, that is not its job. It however, should be used in addition to protein, creatine, and other amino acids beause it HELPS OUT in the muscle hypertrophy. It's main purpose for being taken by athletes and weight lifters is to increase bloodflow, which in turn increases the amount of nutrients your muscles and cells receive, i.e. (protein,creatine,vitamin and minerals) that WILL have a positive effect on muscle growth.

NO is also being used for medicinal purposes for cardiovascular problems, especially in infants and is used among other things.
HOPKINS RESEARCHERS DISCOVER HOW NITRIC OXIDE PREVENTS BLOOD VESSEL INFLAMMATION
Nitric Oxide: Key to Cardiovascular and Pulmonary Function and Drug Effectiveness - DukeHealth.org

Now as far as studies for NO increasing muscular hypertrophy I doubt there will be any because like I said that is not its purpose. It is definately proven that it relaxes blood vessels, increasing bloodflow. Are there studies more geared towards athletic performance, I am sure there are, but I'd have to look more intently then just on the internet.

I agree with you on the supplement companies, I would never endorse buying those 70 dollar bottle of NO pills.

Take it as you will but to me NO is a very useful tool, in addition to your other supplements.

This is why I stated NO is not worthless. Just ask all the old geezers on Viagra if they think it is useless LOL

[dakidder37]

ok so i have been doing well for almost five months now. ive lost a ton of weight, but still have soem questions:
1) sugars: does sugars from fruit turn to fat?
2) sugars: does refined sugar have a high GI, thus raising your blood sugar, and inturn storing that sugar as fat? what about natural sugars?

i ask because sometimes when im at work, and dont have much time i have an "energy" bar(like a protein bar,I.E. EAS, muscle milk, clifbar) sometimes with a piece of fruit in place of a meal, but these all have added sugars, evaporated cane juice, sugars etc. i have been looking in to making my own, so that i know there are no refined sugars.

what about sucralose, aspartame, or splenda? are they ok as substitutes?

what are safe sweeteners to look for? honey?

i cant get a definate answer to most of these questions thru google. one site says one thing another says another.

dont get me wrong, i dont touch ice cream, cookies or any other crap like that. its only once a day at most that i might have a relatively small amount, but i want to know if this small amount is ruinning my diet and if so why or why not?

i also found this article, and was wondering everyone elses thought on it.
Why Purified Water is Bad To Consume, as is Distilled Water.

drinking: im in college , and choose not to rob myself of the college experience including drinking. i dont drink much, maybe 2 times a month, when drinking what is the safest/smartest thing to drink? the beer has the carbs, but alot of the liquors have a ton calories( 1 oz. of rum has 64 calories,
Calories in Gin, Rum, Vodka, Whiskey ) but what are the calories from? and yes i am 21.

thanks

sorry if any of this has been posted, if it has please guide me in the right direction.

[Swedish goalie]

Originally Posted by dakidder37

1) sugars: does sugars from fruit turn to fat?

Only if you eat enormous amount of fruit. Eat as much as fruit as you want, their absolute nothing to worry about.

Originally Posted by dakidder37

drinking: im in college , and choose not to rob myself of the college experience including drinking. i dont drink much, maybe 2 times a month, when drinking what is the safest/smartest thing to drink? the beer has the carbs, but alot of the liquors have a ton calories( 1 oz. of rum has 64 calories,

I know how it feels like, Im also in college right now. I usually drink 6-8 times a month and its thoose high calorie drinks to
Red Wine is in many aspects healthy for you and doesnt have to many calories. but I guess their isnt really any healthy drinks that is filled with alcohol.


Its really fun to see that you are having a great progress on your fitness goals! Keep up the good work!

[johnnybravo30]

Originally Posted by dakidder37

ok so i have been doing well for almost five months now. ive lost a ton of weight, but still have soem questions:
1) sugars: does sugars from fruit turn to fat?

Consider when you have your sugars from fruit and what you eat along side them. While infinitely better than getting sugar from junk food, your sugars from fruit will cause an insulin spike. At certain times this is desirable (post workout, early morning). But if you were to consume a large quantity of fat along with this fruit, the insulin spike will promote the storage of that fat. So if body composition is your concern, try to avoid consuming large amounts of fat and carbs together.

drinking: im in college , and choose not to rob myself of the college experience including drinking. i dont drink much, maybe 2 times a month, when drinking what is the safest/smartest thing to drink? the beer has the carbs, but alot of the liquors have a ton calories( 1 oz. of rum has 64 calories,
Calories in Gin, Rum, Vodka, Whiskey ) but what are the calories from? and yes i am 21.

Alcohol can be metabolized, therefore alcohol itself counts in your caloric intake. Alcohol must be metabolized before your other fuel sources, thus hurting your performance in any kind of physical activity (Ever try swimming/wrestling/running while really drunk? This is why you feel like a feeble old man.) Alcohol also lowers your testosterone, which has a negative affect on your body composition (not preaching, just so you know).

[Beccaraptor]

I want to say that I finally have an update that's POSITIVE Since I went off the Zoloft the weight has been dropping off me like CRAZY! I knew something was wrong but I couldn't figure out what it was! The only change I've made in the past few months was eating out less and getting on the bike a little more often. I've been gradually increasing my exercise time as I go along.

I've lost 35 lbs already and I'm starting to feel a lot better both physically and emotionally. I've got my life back, and I actually feel like doing the things I liked to do before I started the meds over 8 years ago. I used to go outside and get a lot of exercise and stretch everyday, well I am back into my old routine again I've never been thin at any point in my life, but I have been closer to a healthy weight which is what I am going for now. A weight that I feel good and look good at. Some of the guys at hockey have even noticed how much I've lost and complimented me. They said my recoveries are much better now too. I don't feel as exhausted at the end of games now, and I can play back to back games without problems.

I still have a ways to go but even losing half of what I had to get rid of helps a lot.

[sloth2946]

Good for you Becca!!! Keep it up. I know a bunch of us who have met you at the clinics are pulling for ya!!!

[CubanPuckstoppr]

Originally Posted by sloth2946

Good for you Becca!!! Keep it up. I know a bunch of us who have met you at the clinics are pulling for ya!!!

Echoing what Sloth said.

What you have done represents excellent progress.

I hope you can make next year's clinic to show us the new Beccaraptor in action!

[foubie30]

what are the best things to do with sore muscles to get them recovering faster?

[theeagle]

I stretch and take cold baths. Get that Lactic Acid outta you quicker. Eat bananas after a game. The potassum is supposed to help with sore bodies.

[goalieboy29]

Does anyone know if it is "safe" or desireable to do push ups every day?

I am doing a push up regime at work because I am crunced for time right now.
I am doing 4 sets of 25 every day. Is this too much?

Suggested alternatives? (I don't have access to a gym or equipment right now)

[johnnybravo30]

Originally Posted by goalieboy29

Does anyone know if it is "safe" or desireable to do push ups every day?

I am doing a push up regime at work because I am crunced for time right now.
I am doing 4 sets of 25 every day. Is this too much?

Suggested alternatives? (I don't have access to a gym or equipment right now)

Having your performance drop off would be an indication that you are over-reaching or over-training. It is also possible that your body will reach at point at which 4x25 is no problem, but I suspect you will develop so-called "pattern fatigue" from doing the same movement constantly.

I have two problems with what you are doing:

1) Forget about the frequency (which is probably too high) for a moment. If you have a regimen of 4x25 every day, where is the overload coming from? Assuming you don't overtrain, how are you going to stimulate any new adaptations if you are doing the same thing every day? If you're not challenging yourself to do progressively more work, your endurance (you are training muscular endurance at this intensity level) will stagnate. If you are going to be exercising anyway, why be satisfied with maintaining when you could be improving?

2) By doing nothing but push-ups, you are working a group of muscles that are already over-dominant in most of the population. Without performing at least as many pulling motions as pushing (e.g. push-ups) you are going to be developing an enormous imbalance between the pushing muscles on the front of your body and the pulling muscles on your back. These imbalances cause postural and shoulder problems that will cause you a great deal of discomfort. If you can find a table at work, perform some inverted bodyweight rows to try and achieve some structural balance between your pushing and pulling muscles. If you could find a place to do chin-ups, or buy one of those portable chin-up bars for a doorway, that would also be great.

[goalieboy29]

Thanks very much for the considered response Johnny. I am looking around to see if I can incorporate some of the changes you suggested.

Sadly, our office if a cubicle farm, so no real doorways for a pull-up bar.

One minor point I forgot. I started out doing 3 sets of 10 push-ups and have steaily built to4x 25. I was just planning on continuing to add a few more each week. I can see now that I will have to find some way to get a pulling exercise in.

Thanks again for your time.

Cheers.