Guest guest Posted June 4, 2005 Report Share Posted June 4, 2005 Tim Winders Saturday, June 04, 2005 5:21 AM [Raw Food] RE: [RawFoodChallenge] Weight Lifting efficiency I don't have the ability to make a smoothie after I work out. I have to go straight to work. I have been bringing 3 bananas with me and eating those right after I work out. I also drink about 1.5L of water during and immediately after the workout and then another 3.0-4.5L throughout the day. I can bring some oranges and eat them as well. I am concerned I am not getting enough calories, but I haven't tracked it close enough to be sure. Is eating the sweet fruit enough to ensure that my bodies is getting enough amino acids to build and grow the muscles that I am working? === Tim _____ Hi Tim, What you are doing sounds much as I described, you certainly don't need to make a smoothie in order to eat fruit, it's merely a convenience (or an enjoyable brew) many people choose. I don't know the extent of your workouts, but I suspect you could increase the quantity of fruit following the workout, perhaps even significantly. For example, if you are burning through 1,000 calories in a workout (estimated, of course), then you can easily replace ALL those calories within an hour or two following the workout. So that might mean, for example, 8-12 bananas (depending upon size), or about 10 fairly decent sized oranges, or some combination. And of course you can use other fruits, dates, figs, mangos, grapes, berries, etc. But preferably just one or two fruits (well-combined) at any one time. You can also create your own " sports drinks, " this is something Doug Graham teaches constantly, and he's the one who is working with the world-class athletes. Basically, take one banana, or one banana and one rib of celery, and blends into enough water to fill your water bottle. That way you pick up extra calories and minerals, but the mixture still approaches the consistency of water. One more suggestion, drink the 1.5 liter water first, give it at least a few minutes to pass through your stomach, then begin on the foods. Also, if you choose very high water content foods (e.g., oranges, melons), you may find yourself drinking considerably less water qua water. Best, Elchanan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 This is fascinating to me. I do circuit training on a machine, and this one rep process is how I work out (1 set to fatigue). Danke Schoen. Swaraj, tev Bob Farrell <rjf2 wrote: Hello all.. I'd sent this to one of my weight-lifting sons, and thought some here might enjoy it also: " New research presented at the American College of Sports Medicine's 2004 meeting found that, over a 2-month period, men who did one set of upper-body weight-lifting exercises had equal strength gains (21 percent) and better fat loss (19 percent versus 10 percent) than those who did three sets. " " How can you gain strength and lose more fat with a third of the effort? The British researchers believe that the tiring three-set workout may cause exercisers to overcompensate with calories at their next meal. " http://www.prevention.com/article/0,5778,s1-2-69-242-4720-1,00.html? heading to gym for a quick one-setter! lol! all the best, Bob The experience of dynamic religious living transforms the mediocre individual into a personality of idealistic power. Religion ministers to the progress of all through fostering the progress of each individual, and the progress of each is augmented through the achievement of all. [The Urantia Book: 1094:1] Read only the mail you want - Mail SpamGuard. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 Hi tev.. glad you liked it... I've been doing some of the same; I'm currently experimenting with the " one-set to failure " concept -- had a minor setback on Wednesday, after Monday's workout, I was able to complete like almost none of the 11 stations! further reading has me exploring more " time off " between workouts, and I'm also reading Mike Mentzer (Mr. USA, Mr. Universe, and the first person to ever have gotten a perfect score of 300 points in the history of international bodybuilding competition....) interesting stuff.. all the best, Bob (fellow journeyman) rawfood , tev treowlufu <goraw808> wrote: > This is fascinating to me. > I do circuit training on a machine, and this one rep > process is how I work out (1 set to fatigue). > > Danke Schoen. > > Swaraj, > > tev > > > > Bob Farrell <rjf2@t...> wrote: > Hello all.. > > I'd sent this to one of my weight-lifting sons, and thought some here > might enjoy it also: > > > " New research presented at the American College of Sports Medicine's > 2004 meeting found that, over a 2-month period, men who did one set > of upper-body weight-lifting exercises had equal strength gains (21 > percent) and better fat loss (19 percent versus 10 percent) than > those who did three sets. " > " How can you gain strength and lose more fat with a third of the > effort? The British researchers believe that the tiring three-set > workout may cause exercisers to overcompensate with calories at their > next meal. " > http://www.prevention.com/article/0,5778,s1-2-69-242-4720-1,00.html? > > heading to gym for a quick one-setter! lol! > > > all the best, > > Bob > > > > The experience of dynamic religious living transforms the mediocre individual into a personality of idealistic power. Religion ministers to the progress of all through fostering the progress of each individual, and the progress of each is augmented through the achievement of all. [The Urantia Book: 1094:1] > > > > Read only the mail you want - Mail SpamGuard. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 At Fri, 10 Jun 2005 it looks like Bob Farrell composed: > Hi tev.. > > glad you liked it... > I've been doing some of the same; I'm currently experimenting with > the " one-set to failure " concept -- had a minor setback on > Wednesday, after Monday's workout, I was able to complete like almost > none of the 11 stations! > I may be reading the above wrong but when I first tried doing the " failure " workout I was going to all the stations (per-se) and then realized that the failure that occurred during my chest workout " borrowed " my shoulder muscles to do such so was a bit " spent " when it came to the shoulder exercise. Hence the need to schedule your muscle groups during " failure " workouts not to have too many " overlapping " exercises. It's difficult to do and I have not yet figured it out, I just try and stay aware of it. -- Bill Schoolcraft PO Box 210076 San Francisco, CA 94121 " UNIX, A Way of Life. " http://billschoolcraft.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 Bill, nope - you're reading it correctly... at least on the Nautilus machines that I use, the legs machines are pretty " clean " - (I skip the press one...too hard on my knees,) there's a quad " extension " , a hamstring " contraction " , an adductor (pulling in), an adbuctor (pushing legs out..) the upper body machines I find tend to overlap a bit also... soooo..I'll work on the " overhead pullover " machine separately....it seems ok...triceps I find involved on several machines....same with the chest press machines...I just do them in an order that seems ok... I normally rotate an upper body and a lower body exercise to give it at least a momentary rest..and I kind of " know " which machines are going to be using same/similar muscles, and I separate those....e.g., I always separate the horizontal chest press from the incline chest press...way too similar for me.. I'm not after perfection here...just making sure my major muslce groups are all getting some work.. all the best, Bob rawfood , Bill Schoolcraft <bill@b...> wrote: > At Fri, 10 Jun 2005 it looks like Bob Farrell composed: > > > Hi tev.. > > > > glad you liked it... > > I've been doing some of the same; I'm currently experimenting with > > the " one-set to failure " concept -- had a minor setback on > > Wednesday, after Monday's workout, I was able to complete like almost > > none of the 11 stations! > > > > I may be reading the above wrong but when I first tried doing > the " failure " workout I was going to all the stations (per-se) > and then realized that the failure that occurred during my chest > workout " borrowed " my shoulder muscles to do such so was a bit > " spent " when it came to the shoulder exercise. Hence the need > to schedule your muscle groups during " failure " workouts not to > have too many " overlapping " exercises. It's difficult to do > and I have not yet figured it out, I just try and stay aware of > it. > > -- > Bill Schoolcraft > PO Box 210076 > San Francisco, CA 94121 > " UNIX, A Way of Life. " > http://billschoolcraft.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 I couldn't find any way around the overlap either. Hence, my " circuit " limits each body area to three forms or less. There are certain forms which work better at others at isolating the muscle group, and I try to incorporate more of those (eg. concentration curls). I also space the overlapping body areas at opposite ends of the circuit. In any event, all in all, I am not going to worry over it. My body is pretty good at telling me when fatigue is reached. swaraj, tev Bill Schoolcraft <bill wrote: At Fri, 10 Jun 2005 it looks like Bob Farrell composed: > Hi tev.. > > glad you liked it... > I've been doing some of the same; I'm currently experimenting with > the " one-set to failure " concept -- had a minor setback on > Wednesday, after Monday's workout, I was able to complete like almost > none of the 11 stations! > I may be reading the above wrong but when I first tried doing the " failure " workout I was going to all the stations (per-se) and then realized that the failure that occurred during my chest workout " borrowed " my shoulder muscles to do such so was a bit " spent " when it came to the shoulder exercise. Hence the need to schedule your muscle groups during " failure " workouts not to have too many " overlapping " exercises. It's difficult to do and I have not yet figured it out, I just try and stay aware of it. -- Bill Schoolcraft PO Box 210076 San Francisco, CA 94121 " UNIX, A Way of Life. " http://billschoolcraft.com The experience of dynamic religious living transforms the mediocre individual into a personality of idealistic power. Religion ministers to the progress of all through fostering the progress of each individual, and the progress of each is augmented through the achievement of all. [The Urantia Book: 1094:1] Discover Get on-the-go sports scores, stock quotes, news & more. Check it out! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 This is how I've always done my weights. I don't even do them to fatigue. I just do eight at each machine and move on to the next machine (Cybex). I read somewhere that you don't have to lift such heavy weights to get nice muscles. I don't want a lot of bulge anyway, just some definition. Love, Sharon <<<<< This is fascinating to me. I do circuit training on a machine, and this one rep process is how I work out (1 set to fatigue).>>>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 At Fri, 10 Jun 2005 it looks like Bob Farrell composed: > Bill, > > nope - you're reading it correctly... > > at least on the Nautilus machines that I use, the legs machines are > pretty " clean " - (I skip the press one...too hard on my knees,) > there's a quad " extension " , a hamstring " contraction " , an adductor > (pulling in), an adbuctor (pushing legs out..) > I loved those old Nautilus machines, compact, efficient and gets the job done. We had one in our high school. (sigh) > the upper body machines I find tend to overlap a bit also... > soooo..I'll work on the " overhead pullover " machine separately....it > seems ok...triceps I find involved on several machines....same with > the chest press machines...I just do them in an order that seems ok... > I normally rotate an upper body and a lower body exercise to give it > at least a momentary rest..and I kind of " know " which machines are > going to be using same/similar muscles, and I separate those....e.g., > I always separate the horizontal chest press from the incline chest > press...way too similar for me.. > > I'm not after perfection here...just making sure my major muslce > groups are all getting some work.. Absolutely, even if your getting the " failure " thing wrong, your still getting the exercise " right " -- Bill Schoolcraft PO Box 210076 San Francisco, CA 94121 " UNIX, A Way of Life. " http://billschoolcraft.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 At Fri, 10 Jun 2005 it looks like tev treowlufu composed: > I couldn't find any way around the overlap either. Hence, > my " circuit " limits each body area to three forms > or less. There are certain forms which work better > at others at isolating the muscle group, and I try to > incorporate more of those (eg. concentration curls). I also > space the overlapping body areas at opposite ends of the > circuit. > > In any event, all in all, I am not going to worry over it. My > body is pretty good at telling me when fatigue is reached. > That just reminded me, in the book it talked about the two ways to lift weights. (A) Just the " lifting " of the weight slowly. (B) The reversal of " lifting " the weight even slower. Then it talked about doing sets (I forget the term now) where you actually have two people spot you and you just " lower " the weight back down. I'm drawing a blank right now for I'm working on computers at the moment in big noisy facility and these things I used to do in my blue-collar days when I had a group of guys who would all work out together and help with the reverse sets. (reverse sets? maybe that's what they were called...) It used to have a VERY effective way to exercise parts of the muscle that one would rarely exploit during a standard workout. And it would enlarge the muscle in areas that normally don't get pumped to a large degree in the standard workout. -- Bill Schoolcraft PO Box 210076 San Francisco, CA 94121 " UNIX, A Way of Life. " http://billschoolcraft.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 At Fri, 10 Jun 2005 it looks like Vegigran composed: > This is how I've always done my weights. I don't even do them to fatigue. > I just do eight at each machine and move on to the next machine (Cybex). I > read somewhere that you don't have to lift such heavy weights to get nice > muscles. I don't want a lot of bulge anyway, just some definition. > Love, > Sharon Yes, the " density/strength " of the muscle changes with the difference of doing alot of reps with light weight or a few reps with heavy weight. I've known some guys who were not big at all and could bench press 100lbs more than their body weight (few reps/heavy lifts) and some guys who looked HUGE and could not lift 50lbs more than their body weight (alot of reps/light weight). Swimmers are a good example of having some VERY buffed bodies yet they cannot actually lift any heavy weights. That is NOT to take anything away from swimmers, they are by far some of the most cardio efficient athletes around, breath per breath. Namaste. -- Bill Schoolcraft PO Box 210076 San Francisco, CA 94121 " UNIX, A Way of Life. " http://billschoolcraft.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 Yes, it is true, Sharon. I used freeweights all my life, but in my last move, I decided to give them away. I ended up purchasing the over-priced Bowflex machine (which has turned out to be a worthy investment). I use it nearly everyday, and I have found that I have pretty good muscle mass--plus the isometric-like strength brought about by the tension rods. Of course, I am no longer working out for mass. Rather I am, like you, working for strength and tonality; and tonality, as you note, doesn't require excessive weight. swaraj, tev Vegigran <vegigran wrote: This is how I've always done my weights. I don't even do them to fatigue. I just do eight at each machine and move on to the next machine (Cybex). I read somewhere that you don't have to lift such heavy weights to get nice muscles. I don't want a lot of bulge anyway, just some definition. Love, Sharon <<<<< This is fascinating to me. I do circuit training on a machine, and this one rep process is how I work out (1 set to fatigue).>>>>> The experience of dynamic religious living transforms the mediocre individual into a personality of idealistic power. Religion ministers to the progress of all through fostering the progress of each individual, and the progress of each is augmented through the achievement of all. [The Urantia Book: 1094:1] Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 > (A) Just the " lifting " of the weight slowly. > > (B) The reversal of " lifting " the weight even slower. That's it! That's exactly how I do it very slowly with concentration. I'm also in a good stretch class and we use this slow method in resistive stretches. Like lifting the leg with the resistive bands up to the count of two and lowering to the count of four. I see guys lifting way too heavy weights that are " jerking " the weights up, and this only causes the muscles to resist, shorten and can cause injury. Slowly keeps the muscle extended where it does the most good. Love, Sharon Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 10, 2005 Report Share Posted June 10, 2005 Tev, I'm familiar with the BowFlex. Good choice! That is a good machine that keeps you at a " steady pace " . I do a few exercises with free weights that I've seen in Prevention magazine, but most of the rest with the machines. I think they are safer and I can control my moves more. Love, Sharon > Yes, it is true, Sharon. I used freeweights all my life, > but in my last move, I decided to give them away. I ended up > purchasing the over-priced Bowflex machine (which has > turned out to be a worthy investment). I use it nearly everyday, > and I have found that I have pretty good muscle mass--plus > the isometric-like strength brought about by the tension rods. > Of course, I am no longer working out for mass. Rather I am, > like you, working for strength and tonality; and tonality, as you > note, doesn't require excessive weight. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 11, 2005 Report Share Posted June 11, 2005 I do the following exercises every two or three days: 70 squats (while holding two 5-pound weights on my shoulders) 30 modified pushups (regular pushups are too hard for me to do) 30 lunges one minute of " the plank " 15 triceps exercises (I don't know the name) in which I sit at the edge of a sturdy chair and put my legs straight out in front of me so that my heels touch the floor and then with my hands on the seat of the chair, lift myself off the chair. bicep curls while sitting on an exercise ball Judy editor/founder www.RawFoodsNewsMagazine.com Providing breaking news, authoritative info & fun features to the raw foods community since March 2001. Free newsletter. See our new blogs: _ http://sketchgrrl.blogpot.com_ (http://sketchgrrl.blogpot.com) _ http://RawStyle.blogspot.com_ (http://rawstyle.blogspot.com/) In a message dated 6/10/2005 8:13:28 P.M. Eastern Standard Time, vegigran writes: Tev, I'm familiar with the BowFlex. Good choice! That is a good machine that keeps you at a " steady pace " . I do a few exercises with free weights that I've seen in Prevention magazine, but most of the rest with the machines. I think they are safer and I can control my moves more. Love, Sharon > Yes, it is true, Sharon. I used freeweights all my life, > but in my last move, I decided to give them away. I ended up > purchasing the over-priced Bowflex machine (which has > turned out to be a worthy investment). I use it nearly everyday, > and I have found that I have pretty good muscle mass--plus > the isometric-like strength brought about by the tension rods. > Of course, I am no longer working out for mass. Rather I am, > like you, working for strength and tonality; and tonality, as you > note, doesn't require excessive weight. (http://rawstyle.blogspot.com/) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 13, 2005 Report Share Posted June 13, 2005 Sounds very envigorating. I think the tricep exercise you refer to sounds a bit like a " dip. " Definitely good for triceps. I had slipped away from doing any cardio work. I used to run quite a bit; but have stopped over the last year. Roger's earlier post inspired me to begin a sprinting program which I shall integrate with my walking. Health to you. swaraj, tev vegwriter wrote: I do the following exercises every two or three days: 70 squats (while holding two 5-pound weights on my shoulders) 30 modified pushups (regular pushups are too hard for me to do) 30 lunges one minute of " the plank " 15 triceps exercises (I don't know the name) in which I sit at the edge of a sturdy chair and put my legs straight out in front of me so that my heels touch the floor and then with my hands on the seat of the chair, lift myself off the chair. bicep curls while sitting on an exercise ball Judy editor/founder www.RawFoodsNewsMagazine.com The experience of dynamic religious living transforms the mediocre individual into a personality of idealistic power. Religion ministers to the progress of all through fostering the progress of each individual, and the progress of each is augmented through the achievement of all. [The Urantia Book: 1094:1] Discover Find restaurants, movies, travel & more fun for the weekend. Check it out! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 13, 2005 Report Share Posted June 13, 2005 Hi, I'm new here but reading the exercise posts has me wondering if you all could help me. I have been diagnosed with mild rheumatoid arthritis. I used to weight lift heavily, for many years, but since being stricken, have not been able to work out. I'm doing better but have had a lot of muscle atrophy. I'm not sure how to go about lifting again, if it will do damage or aggravate the arthritis (?). This is all really new to me (since January). thanks! Ann tev treowlufu <goraw808 wrote: Sounds very envigorating. I think the tricep exercise you refer to sounds a bit like a " dip. " Definitely good for triceps. " Be not afraid of going slowly, yet be afraid of standing still. " Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 13, 2005 Report Share Posted June 13, 2005 I have forgotten the terms too, but I know what you are describing. In the mid-80s I was stationed in Berlin (just before the wall came tumbling down) and a group of us " Berliners, " started reading Muscle & Fitness and we all went bananas and we knew all the terms. Everything. Something like " form lifting " ... Between the weightlifting and the 15 mile speed marches every couple of weeks, we were in superb condition. swaraj, tev Bill Schoolcraft <bill wrote: At Fri, 10 Jun 2005 it looks like tev treowlufu composed: > I couldn't find any way around the overlap either. Hence, > my " circuit " limits each body area to three forms > or less. There are certain forms which work better > at others at isolating the muscle group, and I try to > incorporate more of those (eg. concentration curls). I also > space the overlapping body areas at opposite ends of the > circuit. > > In any event, all in all, I am not going to worry over it. My > body is pretty good at telling me when fatigue is reached. > That just reminded me, in the book it talked about the two ways to lift weights. (A) Just the " lifting " of the weight slowly. (B) The reversal of " lifting " the weight even slower. Then it talked about doing sets (I forget the term now) where you actually have two people spot you and you just " lower " the weight back down. I'm drawing a blank right now for I'm working on computers at the moment in big noisy facility and these things I used to do in my blue-collar days when I had a group of guys who would all work out together and help with the reverse sets. (reverse sets? maybe that's what they were called...) It used to have a VERY effective way to exercise parts of the muscle that one would rarely exploit during a standard workout. And it would enlarge the muscle in areas that normally don't get pumped to a large degree in the standard workout. -- Bill Schoolcraft PO Box 210076 San Francisco, CA 94121 " UNIX, A Way of Life. " http://billschoolcraft.com The experience of dynamic religious living transforms the mediocre individual into a personality of idealistic power. Religion ministers to the progress of all through fostering the progress of each individual, and the progress of each is augmented through the achievement of all. [The Urantia Book: 1094:1] Discover Stay in touch with email, IM, photo sharing & more. Check it out! Quote Link to comment Share on other sites More sharing options...
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