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Old 06-18-2008, 11:02 AM   #21
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Glad to hear this, T-Al. I listen to a great podcast called Fitness Rocks, by Dr. Monty Ladner, and he has a great saying--if the wonderful health effect you get from regular exercise was a pill, everyone in America would be taking it!
The book is great, and highly recommended. I was fine reading the "man version".
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Old 06-20-2008, 09:19 PM   #22
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Thanks for the info on "Younger Next Year for Women." I bought a copy on Amazon Marketplace, then decided to buy the journal too. Sounds like exactly what I need.
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Old 06-23-2008, 10:47 PM   #23
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Like Oldbabe I have just purchased a copy of the women's version and the journal. I have to do something as my weight is continuing to climb and my BMI is off the charts.
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Old 08-23-2008, 02:35 PM   #24
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DH & I have both just finished reading this book and have to say we found it very informative. We plan on implementing his recommendations now so will hopefully have a positive update like Al's in six months.

I know I have been under exercising and I think I need to crank up my effort levels as well.
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Old 08-23-2008, 02:57 PM   #25
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I know I have been under exercising and I think I need to crank up my effort levels as well.

I think the trick for me was finding something that I liked and was not boring . I now do 20 minutes of cardio , 20 minutes of weight lifting and an hour water aerobic class . The cardio and weight lifting are boring but the water aerobics is a blast and I really enjoy it . I feel great most of the time .
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Old 08-09-2011, 11:08 PM   #26
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Has anyone stayed with their exercise routine and if so, how do you feel?

I read this book last winter and have been getting a lot of cardio and weight lifting in before w@rk every morning. I feel much happier, it is a great mood elevator.
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Old 08-10-2011, 01:15 AM   #27
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Has anyone stayed with their exercise routine and if so, how do you feel?

I read this book last winter and have been getting a lot of cardio and weight lifting in before w@rk every morning. I feel much happier, it is a great mood elevator.
Oh this is a fun thread to necro.

I wonder how many people here are gonna read their post from years ago and face palm in embarrassment about their current status.

Anyone who has kept it up, kudos!
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Old 08-10-2011, 06:00 AM   #28
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Great tip on the book. I'll have to read it. i've recently kicked my exercise routine into high gear. Alternating days of 15 mile bike rides and 4 mile runs every day since June 1st. Also lifting weights about 2 days a week. I've also been doing afternoon swims since early July. Swimming seems to help my overall fitness a lot. The next step is to improve my diet.

My problem is going to be this winter when our lake freezes over and the roads are unfit for biking. I'll probably be down to treadmill running and weights only.
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Old 08-10-2011, 06:36 AM   #29
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Oh this is a fun thread to necro.

I wonder how many people here are gonna read their post from years ago and face palm in embarrassment about their current status.

Anyone who has kept it up, kudos!
Some of us switched to Body by Science and are doing fine with a little Younger Next Year cardio thrown in for fun and just in case.
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Old 08-10-2011, 07:33 AM   #30
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TA,

I'll bet your strength improved over that period as well, not sure you commented on that.

When it comes to ERF members, it seems that most folks on here are both financially and physically fit
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Old 08-10-2011, 10:16 AM   #31
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Yes, I kept up with the 6 days/week until a few months ago, when the Body by Science book convinced me to add in some rest days and avoid long runs.

Here's how I've changed:

Then:
Exercise 6 days/week instead of 3-4
Exercise longer/harder
Do strength training on two of those days
Eat more whole grains (no more white rice, potatoes, white tortillas)
Eat more unsaturated fat (olive oil, nuts)

Now
Exercise 4-5 days/week
Exercise less hard except on strength training day, include sprints, avoid long runs
Do strength training on one day per week, very intense
Eat NO whole grains
Eat more fats of all kinds
Here's an update to the waist chart posted in the OP:



My waist is still 32.5".

By coincidence, I was just reading this article concerning cardio versus sprints:

http://wellnessmama.com/1098/wellnes...the-treadmill/
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Old 08-10-2011, 10:55 AM   #32
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That is an impressive chart Al. I also like the link -- it has a good bike/running sprint regimen. I think I will try that on my spinning days and keep my regular biking up strickly for fun (i.e. moderate cruising/sighteeing). I really like my cookies with coffee for breakfast so I doubt I will go the no carb route.
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Old 08-10-2011, 11:05 AM   #33
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That is an impressive chart Al. I also like the link -- it has a good bike/running sprint regimen. I think I will try that on my spinning days and keep my regular biking up strickly for fun (i.e. moderate cruising/sighteeing). I really like my cookies with coffee for breakfast so I doubt I will go the no carb route.
Cookies for breakfast? That sounds like a great habit for retirement (if you can do it without gaining, which I assume is the case).

Everything else about retirement has been pretty much like cookies for breakfast, in spirit if not literally.
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Old 08-10-2011, 12:05 PM   #34
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I've kept up the exercise part, I'm doing an hour of cardio 5-6 days a week, however still have the same issue of not being able to lose weight. I am thinking about instituting a routine of 3 on, 1 off to give my body time to recover.

However, seeing the success Al is having I am thinking of fine tuning my schedule/diet along the lines of his to see how it goes.
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Old 08-10-2011, 12:30 PM   #35
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Today I would normally go on a 60 mile ride, but am thinking a 20 miler might be better for me. Who knows?

BTW, I just had low carb, full fat cheesecake with tons of whipped cream and coffee with lots of heavy whipping cream. I can't tell you how good it was.
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Old 08-10-2011, 12:34 PM   #36
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First cookies for breakfast, and now cheesecake for breakfast? You guys are killin' me.

For breakfast I just had coffee with sugarfree creamer, and only one cup though I might have another after reading this. Pretty soon we are headed off to the gym, though. If I am feeling strong I might go up to 16 tons today; lifted 15.9 tons on Monday (oops, sorry if I'm bragging but you did say how far you were riding, which is amazing).
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Old 08-10-2011, 01:24 PM   #37
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Today I would normally go on a 60 mile ride, but am thinking a 20 miler might be better for me. Who knows?

BTW, I just had low carb, full fat cheesecake with tons of whipped cream and coffee with lots of heavy whipping cream. I can't tell you how good it was.
Wait a second. You cut out sugar too, right? How did you make that cheesecake and, more important, did it taste good?
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Old 08-10-2011, 02:52 PM   #38
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Yes, I kept up with the 6 days/week until a few months ago, when the Body by Science book convinced me to add in some rest days and avoid long runs.
This reminded me of a philosophy article I read yesterday (a reoccurring series on the NYT I follow on my RSS feeds) about how one should ignore e latest fads and just stick with the age old "Be Healthy" advice.

http://opinionator.blogs.nytimes.com...-live-forever/

Actually now that I think about it, it reminds me of market timers vs buy and hold. The market timers of fitness have tried Atkins switched to the more generic low carb, did some Tae Bo, switched to Yoga, tried Younger by Next Year, switched to Body By Science, etc. The buy and hold fitness people just exercised and ate healthy foods all along, regardless of whatever recent study said might slightly help some chance against xyz disease.

No offense to those of you that are market timer fitness people.

Anyways, the above article is worth a read for a different perspective on ignoring the daily fitness fads, just as one might ignore the daily fluctuations of the market.
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Old 08-10-2011, 03:15 PM   #39
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Wait a second. You cut out sugar too, right? How did you make that cheesecake and, more important, did it taste good?
Right, no sugar. The sweeteners I used are erythritol and liquid splenda (powdered splenda works also, but there is some carb in there to bulk it up). Erythritol is almost too good to be true. Splenda (sucralose) can have an aftertaste, but if you combine them, it doesn't get above the taste threshold.

I don't think most people could detect that it is made without sugar.

The whipped cream is just heavy whipping cream put into a cream whipper -- no sweetener.

I make the cheesecake (actually Lena made it), by making these cream cheese clouds, and then putting them in a crust made with this:



These are good, even without the crust:

Cream Cheese Clouds

CREAM CHEESE CLOUDS
8 ounces cream cheese, softened
1/2 cup unsalted butter, softened
8 drops splenda,
.25 cup powdered eryth
1/2 teaspoon vanilla or other flavoring

Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat frozen.
Makes 24 clouds

NOTE: You can store these in the refrigerator and they will hold their shape quite well as long as they are good and cold.

With granular Splenda:
Per Cloud: 70 Calories; 7g Fat; 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carb
Per 2 Clouds: 140 Calories; 14g Fat; 2g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs
With liquid Splenda:
Per 2 Clouds: 134 Calories; 14g Fat; 2g Protein; .5g Carbohydrate; 0g Dietary Fiber; .5g Net Carbs
Per 4 Clouds: 268 Calories; 29g Fat; 3g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carb

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Old 08-10-2011, 03:29 PM   #40
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This reminded me of a philosophy article I read yesterday (a reoccurring series on the NYT I follow on my RSS feeds) about how one should ignore e latest fads and just stick with the age old "Be Healthy" advice.

Trying to Live Forever - NYTimes.com

Actually now that I think about it, it reminds me of market timers vs buy and hold. The market timers of fitness have tried Atkins switched to the more generic low carb, did some Tae Bo, switched to Yoga, tried Younger by Next Year, switched to Body By Science, etc. The buy and hold fitness people just exercised and ate healthy foods all along, regardless of whatever recent study said might slightly help some chance against xyz disease.

No offense to those of you that are market timer fitness people.

Anyways, the above article is worth a read for a different perspective on ignoring the daily fitness fads, just as one might ignore the daily fluctuations of the market.
The linked article is pretty good and articulates some of the discomfort I feel with fads. I don't pay much attention to them and more rarely act on them. Partly because most of them involve work (either diet or lots of exercise) and I am averse to work. When I read Younger Next Year I was caught up in the narrative and the promise was attractive enough to motivate me to do a bit more work. In practice, the proposed regimen was difficult to adhere to. In retrospect, I think much of the evidence cited in the book was observational - the type your cited article suggests we ignore. I would have to re-read it to confirm if that is true.

When I read Body by Science, on the other hand, I was impressed that a number of the studies cited involved test groups assigned to differing regimens of exercise (multiple days, different styles, etc) and the results were based on objective measures. The type of studies your article says we should look toward. And, of course, the evidence presented points toward an approach to fitness that better aligns with my bias against unnecessary work, so I have embraced it fully. I am of an open mind and if evidence is presented that makes clear that the BS regimen is BS, I may reluctantly change my ways.
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