Little Wing Gets Serious

Little Wing · 09-18-2005, 08:01 PM

Quote:

Originally Posted by myCATpowerlifts

Hi!
Sup?
Have a good night's sleep!

hi.

. i slept too long n today i feel crabby. it's been too shitty to ride bikes since Ty n i went to see the bunnies. this too shall change tho right.

Little Wing · 09-19-2005, 11:55 AM

breakfast 2 small oranges n 1oz cheddar, noon 3/4c oatmeal w strawberry yogurt.

will go bike riding today n do full body workout.

am reading a tom venoto book about self image n sabotaging your goals n how not to. it's a companion booklet to burn the fat feed the muscle which i am also reading.

Little Wing · 09-20-2005, 01:08 PM

supper yesterday lean pork, green beans and cottage cheese. snack strawberry yogurt.

last night full body weight routine w the actual number of sets counted correctly. took much less time.

Little Wing · 09-20-2005, 01:13 PM

the venuto book is really good. one of the first big points he makes is to have clear goals. even write down what you want to look like weigh what size you want to be n so on and make it a part of your subconsious self image that that is who you are. he says yea it sounds cheesy but it works...

Little Wing · 09-20-2005, 01:52 PM

from burn the fat feed the muscle...

Your body is 70% water, so it's easy to lose weight quickly. Any diet that
dehydrates you will create quick, dramatic weight loss. If you want to lose ten pounds over the weekend, just stop drinking water! Of course that would be pretty dumb and pretty dangerous too, but that's precisely what you're doing when you lose weight rapidly - you're simply dehydrating yourself (or even worse - you're losing muscle too!) Your goal should be to lose body fat, not body weight.

Little Wing · 09-20-2005, 03:59 PM

Charles Glass, who has probably trained more professional bodybuilders than any
other trainer advises, "While you are dieting and burning fat, you are not likely to add any more muscle. Burning fat and gaining muscle do not go together. Concentrate totally on getting lean and defined during a pre-contest phase and forsake the thought of adding muscle to what should be an already prepared framework." Although Charles was speaking of competitive bodybuilders, his advice applies to everyone: Get the fat off first, then set your new goal for gaining muscle while staying lean.

Little Wing · 09-20-2005, 04:08 PM

"Cutting calories backfires. The more you cut, the more your body fights to hold onto its fat stores as reducing calories signals the “starvation response” where the body tries to “survive” and hold onto its calorie reservoir known as fat.”

well that blows

Little Wing · 09-20-2005, 04:22 PM

The most devastating effect of the low calorie diet is the loss of muscle tissue.
Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. Getting rid of it is the body’s way of decreasing energy expenditure. It’s easy for your body to use muscle for energy. This process is known Gluconeogenesis – converting muscle into glucose. This includes skeletal muscles, and internal organs, even your heart muscle!

Little Wing · 09-20-2005, 04:28 PM

Permanent fat loss can’t be achieved by going on and off diets. It can only be
achieved by adopting new exercise and nutrition habits that you can maintain for the rest of your life.

Little Wing · 09-20-2005, 04:39 PM

breakfast, bagel w strawberry yogurt
lunch, lean pork, raw carrot sticks
cottage cheese
supper, baked chicken breast, sweet potato green beans.

Little Wing · 09-20-2005, 05:33 PM

1. Exercise – aerobic and weight training - raises your metabolic rate.
2. Exercise creates a caloric deficit without triggering the starvation response.
3. Exercise is good for your health. Dieting is harmful to your health.
4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.
5. Exercise increases fat-burning enzymes and hormones.
6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.

Little Wing · 09-21-2005, 07:24 AM

did cardio last night 40 mins. i'm losing weight really steady n my smaller jeans are getting loose it feels good. weights tonight, my body seems to respond quickly to weight training think i have the added benefit of genetics on my side my dad never worked out but just from his normal work n activity he had sort of the brad pitt in troy that guys want to emulate build. this should be interesting.

Little Wing · 09-22-2005, 11:35 AM

in keeping with tom venuto's advice to develop clear goals and visualize them i shopped for body parts i want last night. ones i am willing to work my ass off for

these thighs n how her hip has that dent i like

these arms are pretty near perfect

Vanity was pleased w my goal pics too so

we are still looking for the perfect butt pic tho.

Little Wing · 09-24-2005, 10:50 AM

breakfast friday apples n peanut butter, lunch salmon and green beans, supper stew made w beef carrots sweet potato and garlic. was very good. apple in the evening. my mom gave us a huge bag of fresh picked apples from her trees nice. hopefully her pear trees will come into their own in a yr or two.

weight routine yesterday so cardio today. and taking the time to actually do the goal setting exercises venuto mentions.

Little Wing · 09-24-2005, 10:52 AM

Vanity says this chick doesn't look like she works out but i wouldn't mind having her rear view at all.

Little Wing · 09-25-2005, 12:22 AM

cardio 30 mins. breakfast apples n pb, early supper chicken n cranberries cooked w honey and lemon n black beans, banana. tea.

Little Wing · 09-25-2005, 04:14 PM

breakfast 2 small apples, lunch brown rice n lean pork, tea w honey.

reading more burn the fat feed the muscle. decided to start counting calories cuz of the part i'm reading now. he likens energy in energy out aka calories as balancing a bank account n says it is important to keep track.

Little Wing · 09-25-2005, 05:28 PM

read today about high intensity interval training. n there is a hill right beside my apt perfect for implementing this. i figure 20 trips biking up it and 20 trips back down around to the bottom to cool down n that should do it. note to self fix brakes first.

from burn the fat...

Interval training is the practice of pushing yourself for short bursts, then resting for a short period. The length of the intervals is usually one minute and can range from thirty seconds and two minutes (although there are no hard and fast rules when interval training is being done for fat loss). Interval training allows you to push past your normal heart zone (into the 85-100% zone) for a short period, thereby burning an enormous amount of calories, relatively speaking. Then you reduce your intensity just long enough to catch your breath, and repeat for the duration of the workout. Using this method, you can get a very high calorie burn in a fairly short period of time. Even 20-25 minutes of intervals can burn a very high number of calories. Another benefit of interval training is
that it increases your metabolic rate dramatically so you continue to burn calories after the workout is over. The higher the intensity, the greater the post-exercise “afterburn” effect.

Little Wing · 09-25-2005, 06:44 PM

so. i'm really screwing up w the meal thing. to speed up my metabolism i should eat 5 or 6 times a day, preferably 6... hmmm ok i'll look into it. going to take some planning.

5 meals / calories
Meal 1: 375
Meal 2: 300
Meal 3: 300
Meal 4: 300
Meal 5: 225

**P-funk** · 09-25-2005, 06:49 PM

also, try and balance your meals with all three macros. Like breakfast being 2 apples is just not balanced at all.

Little Wing · 09-25-2005, 07:00 PM

i know. time has been crazy lately. i just need to take the time to do things right. or not expect any positive results.

Little Wing · 09-25-2005, 07:01 PM

balance your meals with all three macros. i'm thinking thats carbs proteins n fats?

**P-funk** · 09-25-2005, 07:06 PM

Quote:

Originally Posted by Little Wing

balance your meals with all three macros. i'm thinking thats carbs proteins n fats?

yes. for example, instead of 2 apples, I would have an egg (protein and fat), a few eggwhites (protein) and the apple (carbohydrate).

Little Wing · 09-25-2005, 07:16 PM

thanks. i'm going to come up w several optimal meals n just juggle them. n i just cooked a huge batch of brown rice w fresh carrots n chicken . meals for all week. n i'm making old fashioned oatmeal w raisins in cups ready for breakfast during the week so i just have to add water n nuke. i can take hard cooked eggs some cheese n fruit to my sons school this week...

BFFM...
First of all, let me say there’s no easy way around it. Eating frequently is hard
work and requires discipline. However, advanced planning, preparation and scheduling
are the keys to making it as easy as possible.

The Monkey Man · 09-25-2005, 08:29 PM

Quote:

Originally Posted by Little Wing

thanks. i'm going to come up w several optimal meals n just juggle them. n i just cooked a huge batch of brown rice w fresh carrots n chicken . meals for all week. n i'm making old fashioned oatmeal w raisins in cups ready for breakfast during the week so i just have to add water n nuke. i can ta

09-19-2005, 11:55 AM	#92
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	breakfast 2 small oranges n 1oz cheddar, noon 3/4c oatmeal w strawberry yogurt. will go bike riding today n do full body workout. am reading a tom venoto book about self image n sabotaging your goals n how not to. it's a companion booklet to burn the fat feed the muscle which i am also reading. Last edited by Little Wing : 09-19-2005 at 12:10 PM.

09-20-2005, 01:08 PM	#93
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	supper yesterday lean pork, green beans and cottage cheese. snack strawberry yogurt. last night full body weight routine w the actual number of sets counted correctly. took much less time. Last edited by Little Wing : 09-20-2005 at 01:22 PM.

09-20-2005, 01:13 PM	#94
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	the venuto book is really good. one of the first big points he makes is to have clear goals. even write down what you want to look like weigh what size you want to be n so on and make it a part of your subconsious self image that that is who you are. he says yea it sounds cheesy but it works... Last edited by Little Wing : 09-20-2005 at 04:46 PM.

09-20-2005, 01:52 PM	#95
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	from burn the fat feed the muscle... Your body is 70% water, so it's easy to lose weight quickly. Any diet that dehydrates you will create quick, dramatic weight loss. If you want to lose ten pounds over the weekend, just stop drinking water! Of course that would be pretty dumb and pretty dangerous too, but that's precisely what you're doing when you lose weight rapidly - you're simply dehydrating yourself (or even worse - you're losing muscle too!) Your goal should be to lose body fat, not body weight. Last edited by Little Wing : 09-20-2005 at 04:44 PM.

09-20-2005, 03:59 PM	#96
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	Charles Glass, who has probably trained more professional bodybuilders than any other trainer advises, "While you are dieting and burning fat, you are not likely to add any more muscle. Burning fat and gaining muscle do not go together. Concentrate totally on getting lean and defined during a pre-contest phase and forsake the thought of adding muscle to what should be an already prepared framework." Although Charles was speaking of competitive bodybuilders, his advice applies to everyone: Get the fat off first, then set your new goal for gaining muscle while staying lean. Last edited by Little Wing : 09-20-2005 at 04:43 PM.

09-20-2005, 04:08 PM	#97
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	"Cutting calories backfires. The more you cut, the more your body fights to hold onto its fat stores as reducing calories signals the “starvation response” where the body tries to “survive” and hold onto its calorie reservoir known as fat.” well that blows Last edited by Little Wing : 09-20-2005 at 04:47 PM.

09-20-2005, 04:22 PM	#98
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	The most devastating effect of the low calorie diet is the loss of muscle tissue. Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. Getting rid of it is the body’s way of decreasing energy expenditure. It’s easy for your body to use muscle for energy. This process is known Gluconeogenesis – converting muscle into glucose. This includes skeletal muscles, and internal organs, even your heart muscle! Last edited by Little Wing : 09-20-2005 at 04:48 PM.

09-20-2005, 04:28 PM	#99
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	Permanent fat loss can’t be achieved by going on and off diets. It can only be achieved by adopting new exercise and nutrition habits that you can maintain for the rest of your life. Last edited by Little Wing : 09-20-2005 at 04:51 PM.

09-20-2005, 04:39 PM	#100
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	breakfast, bagel w strawberry yogurt lunch, lean pork, raw carrot sticks cottage cheese supper, baked chicken breast, sweet potato green beans.

09-20-2005, 05:33 PM	#101
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	1. Exercise – aerobic and weight training - raises your metabolic rate. 2. Exercise creates a caloric deficit without triggering the starvation response. 3. Exercise is good for your health. Dieting is harmful to your health. 4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass. 5. Exercise increases fat-burning enzymes and hormones. 6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.

09-21-2005, 07:24 AM	#102
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	did cardio last night 40 mins. i'm losing weight really steady n my smaller jeans are getting loose it feels good. weights tonight, my body seems to respond quickly to weight training think i have the added benefit of genetics on my side my dad never worked out but just from his normal work n activity he had sort of the brad pitt in troy that guys want to emulate build. this should be interesting.

09-22-2005, 11:35 AM	#103
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	in keeping with tom venuto's advice to develop clear goals and visualize them i shopped for body parts i want last night. ones i am willing to work my ass off for these thighs n how her hip has that dent i like these arms are pretty near perfect Vanity was pleased w my goal pics too so we are still looking for the perfect butt pic tho.

09-24-2005, 10:50 AM	#104
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	breakfast friday apples n peanut butter, lunch salmon and green beans, supper stew made w beef carrots sweet potato and garlic. was very good. apple in the evening. my mom gave us a huge bag of fresh picked apples from her trees nice. hopefully her pear trees will come into their own in a yr or two. weight routine yesterday so cardio today. and taking the time to actually do the goal setting exercises venuto mentions.

09-24-2005, 10:52 AM	#105
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	Vanity says this chick doesn't look like she works out but i wouldn't mind having her rear view at all.

09-25-2005, 12:22 AM	#106
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	cardio 30 mins. breakfast apples n pb, early supper chicken n cranberries cooked w honey and lemon n black beans, banana. tea.

09-25-2005, 04:14 PM	#107
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	breakfast 2 small apples, lunch brown rice n lean pork, tea w honey. reading more burn the fat feed the muscle. decided to start counting calories cuz of the part i'm reading now. he likens energy in energy out aka calories as balancing a bank account n says it is important to keep track.

09-25-2005, 05:28 PM	#108
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	read today about high intensity interval training. n there is a hill right beside my apt perfect for implementing this. i figure 20 trips biking up it and 20 trips back down around to the bottom to cool down n that should do it. note to self fix brakes first. from burn the fat... Interval training is the practice of pushing yourself for short bursts, then resting for a short period. The length of the intervals is usually one minute and can range from thirty seconds and two minutes (although there are no hard and fast rules when interval training is being done for fat loss). Interval training allows you to push past your normal heart zone (into the 85-100% zone) for a short period, thereby burning an enormous amount of calories, relatively speaking. Then you reduce your intensity just long enough to catch your breath, and repeat for the duration of the workout. Using this method, you can get a very high calorie burn in a fairly short period of time. Even 20-25 minutes of intervals can burn a very high number of calories. Another benefit of interval training is that it increases your metabolic rate dramatically so you continue to burn calories after the workout is over. The higher the intensity, the greater the post-exercise “afterburn” effect.

09-25-2005, 06:44 PM	#109
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	so. i'm really screwing up w the meal thing. to speed up my metabolism i should eat 5 or 6 times a day, preferably 6... hmmm ok i'll look into it. going to take some planning. 5 meals / calories Meal 1: 375 Meal 2: 300 Meal 3: 300 Meal 4: 300 Meal 5: 225 Last edited by Little Wing : 09-25-2005 at 06:58 PM.

09-25-2005, 06:49 PM	#110
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	also, try and balance your meals with all three macros. Like breakfast being 2 apples is just not balanced at all.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-25-2005, 07:00 PM	#111
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	i know. time has been crazy lately. i just need to take the time to do things right. or not expect any positive results.

09-25-2005, 07:01 PM	#112
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	balance your meals with all three macros. i'm thinking thats carbs proteins n fats?

09-25-2005, 07:16 PM	#114
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,668 Blog Entries: 1 Photos: 191	thanks. i'm going to come up w several optimal meals n just juggle them. n i just cooked a huge batch of brown rice w fresh carrots n chicken . meals for all week. n i'm making old fashioned oatmeal w raisins in cups ready for breakfast during the week so i just have to add water n nuke. i can take hard cooked eggs some cheese n fruit to my sons school this week... BFFM... First of all, let me say there’s no easy way around it. Eating frequently is hard work and requires discipline. However, advanced planning, preparation and scheduling are the keys to making it as easy as possible.