Racer Conditioning Program. If your fat read this.

[Crash Dummy Denno]

Pete's sucking it in!!!!! puahahahha

[Pookie]

A log site I've been using. Helps to keep me honest. Hope it helps you fat bastards out.
Free Calorie Counter, Diet & Exercise Journal - MyFitnessPal.com

[OreoGaborio]

Pete's sucking it in!!!!! puahahahha

Actually I wasn't... I would be now, though

[Manny]

So hows the conditioning going fatties?

You may consider this.....http://www.nestreetriders.com/forum/...cise-bike.html

[nt650hawk]

I'm glad I brought my ducky umbrella that day.

[Paul_E_D]

I've gotta hand it to anyone who can lose weight over the winter. I surely can't. I just CRAVE carbos bigtime from November til March. Maybe it's because I'm small and thin to start with and I need it to regulate my body temp. Or maybe it's just a pattern I've fallen into as a New Englander.

Anyway, I'm finally getting some self-control back and dropping some pounds that I gained. I've been really consistent with a core body workout that my PT prescribed when I injured my back.

I recently added jump rope for cardio. Let me tell you, it's tough, and it works! I can only do like 3 minute intervals after 2 weeks. In between I have to stretch my cramping calves/feet. Burns some serious calories and does some core strengthening.

[Doc]

I am really sucking here... I have lost 10 but put 5 back on. At this point I will be happy to stay under 200.

[wookie]

So far I'm down over 15 lbs.

No drinking, fewer calories and eating better, treadmill and/or lifting everyday.

[Doc]

Congrats!

[catch2otwo]

just remember, running 10 miles is useless. start running springs if you want to start dropping weight. same goes for those who are lifting. dont do reps of 12 do 4-6 with a heavy weight. high intensity exercises burn more calories. also skip the bicept curls and such and start doing squats and deadlifts. compound movements burn more calories. pm me if you need help with the lifts. good luck fellas

[wookie]

Thanks Doc.
....

My goal, more than anything else, is to be in good shape for racing. I don't want to be distracted by exhaution. So, my focus as been on improving cardiovascular endurance and strenghthening my legs.

Jumping rope sounds like it would help.

Anyone else have particular exercises or routines that would help with endurance?

[catch2otwo]

Thanks Doc.
....

My goal, more than anything else, is to be in good shape for racing. I don't want to be distracted by exhaution. So, my focus as been on improving cardiovascular endurance and strenghthening my legs.

Jumping rope sounds like it would help.

Anyone else have particular exercises or routines that would help with endurance?

gotta build up your posterior chain aka your back to your legs. best two exercises are squats and deadlifts. cant say it enough. you dont have to be the hulk or a powerlifter to benefit from these two lifts. if you work those in with the rest of your routine you'll benefit tremendously. Look at any athletic training program from auto sports to traditional sports and those will be two staple exercises.

[mzdagrl]

gotta build up your posterior chain aka your back to your legs. best two exercises are squats and deadlifts. cant say it enough. you dont have to be the hulk or a powerlifter to benefit from these two lifts. if you work those in with the rest of your routine you'll benefit tremendously. Look at any athletic training program from auto sports to traditional sports and those will be two staple exercises.

+1 Anything that strengthens your core (abs, back, hips, etc) will help immensely. If it doesn't make you feel too gay try pilates. I know, I know, only chicks do pilates, whatever. Get a video at the dollar store and hide in your basement.... Probably the best thing I did for recovery after I injured my back.

[catch2otwo]

+1 Anything that strengthens your core (abs, back, hips, etc) will help immensely. If it doesn't make you feel too gay try pilates. I know, I know, only chicks do pilates, whatever. Get a video at the dollar store and hide in your basement.... Probably the best thing I did for recovery after I injured my back.

forgot about abs too. my bad. pilates or yoga will also help you stay flexable which is a major area people neglect. no one wants to the muscle head that cant scratch his back. if your looking for workouts, find something that builds around back and leg work.

[Paul_E_D]

Yep, the exercise ball is the key to core work. Anything else you do is gravy. I've read recently that most top tier athletes use the ball extensively. Many can stand on it. some can jump onto it and stand!! THAT take some serious core strength.

After my back injury 1 year ago, I'm fitter than I've ever been and I stopped lifting and started balling (ha!) I do a lot of sports on my off days.

[catch2otwo]

i wouldnt stop lifting and just use the ball, but its a good addition to a program

[Paul_E_D]

I was almost always injured in some little way when I was lifting. It aggravated a separated shoulder/tendonitis issue, I also had a lot of back related probs, muscle spasms and such. Since I quit, I haven't had any of those niggling problems, and I'm actually stronger (while doing sports, but probably not lifting) to boot.

Just my experience.

[catch2otwo]

I was almost always injured in some little way when I was lifting. It aggravated a separated shoulder/tendonitis issue, I also had a lot of back related probs, muscle spasms and such. Since I quit, I haven't had any of those niggling problems, and I'm actually stronger (while doing sports, but probably not lifting) to boot.

Just my experience.

i gotcha, not saying you should start lifting, but for a majority of people, lifting will help their program. obviously your previous injuries are a special case. its funny most peoples back problems and what not could actually benefit from some kind of weight training program.

[mzdagrl]

i gotcha, not saying you should start lifting, but for a majority of people, lifting will help their program. obviously your previous injuries are a special case. its funny most peoples back problems and what not could actually benefit from some kind of weight training program.

As long as you are doing it correctly. Unfortunately the typical Schmoe doesn't have a trainer working with them, and the vast majority don't follow the "consult your doctor before starting a program" warning that is on all equipment. I was fortunate to live with a certified athletic trainer when I injured my back, and he spent a lot of time helping me come up with a program to save me the cost and hassle of PT. Anyway, my point is, if you do any of this stuff wrong you could aggravate, worsen, or create new injuries.

[bump909]

i recommend coacaine and ephedra.. that is if there's no hair sample drug testing involved.

[wookie]

i recommend coacaine and ephedra.. that is if there's no hair sample drug testing involved.

a daily regimin? Is that what your on?

That could make tires and race entries seems cheap in comparison.

[Wishbone]

I have a long up hill battle that started yesterday. That right I waited this long.

But if I can do what I once did it will be accomplished...I hope.


Entry #1
2-28-04
243LBS

Final entry
7-13-04
189LBS

New entry
2-05-08
253LBS

I NEED to make 220LBS by 4-28 or it will suck.

Here goes!!!

[wookie]

Alright good to see you joining in...let's see a repeat of that past performance.

[DuncanMoto]

I used to have back pain and neck pain. I worked with a trainer (Yes it was expensive) for several sessions. Like $4,000 worth of sessions. It was the best $4,000 I ever spent. I now have a weight training regimen that keeps my back and neck muscles balanced & in sync. If you do it wrong you just create more pain.

[DuncanMoto]

Oh yeah.... But I'm still fat from the holidays and winter and need to lose weight again too. I'm 177 I want to be 159. Is that enough to be in the competition?