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      02-11-2014, 01:08 AM   #133
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Quote:
Originally Posted by Moocow View Post
Only just seen this thread and read through the first 2 pages, thought I might share my journey.
..
Good stuff, I use a Fitbit Flex to count steps and track sleep. These kind of Quantified Self tools are growing in popularity and many people find them motivational, particularly the gamefication aspects.
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      02-11-2014, 02:42 AM   #134
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Wow there are some serious stuff in the first couple of pages. I spend an hour a day exercising and 60% of my diet is Paleo based. Just did my first Ironman 70.3 last weekend without specific training in running, swimming or riding. Fitness is easy boys and girls. Lol
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      02-11-2014, 06:50 AM   #135
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Quote:
Originally Posted by WAY
Wow there are some serious stuff in the first couple of pages. I spend an hour a day exercising and 60% of my diet is Paleo based. Just did my first Ironman 70.3 last weekend without specific training in running, swimming or riding. Fitness is easy boys and girls. Lol
What time did you get Way? I heard Geelong was pretty hard conditions this yr.

Well done on getting thru it.
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      02-11-2014, 07:20 AM   #136
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Originally Posted by Smiley1175 View Post
What time did you get Way? I heard Geelong was pretty hard conditions this yr.

Well done on getting thru it.
Time? It was really crap haha. 5:56:03 to be precise. Like I said, I didn't train for it. All I did leading up to it was a couple of runs, and a couple of swims. But I do crossfit 6 times a week and that got me through it. Given I can't swim freestyle and had to swim breaststroke for 1.9km, and the last time I rode more than 50km was over 10 years ago, I think I did alright!

Btw, this was Challenge Melb the week before and not the Geelong one. Conditions were a killer - 39 degrees day. It was like 30 degrees by like 10am or something like that. They even offered shorter distance but I decided to do the full distance.

You still doing ironman?
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      02-11-2014, 06:52 PM   #137
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Originally Posted by WAY View Post
..
Fitness is easy boys and girls.
..
Have been enjoying the Winter Olympics, especially the real sports like speed skating.

Watching the athletes faces on the bell lap of the 5000m races or watching their left arm in the finishing laps tells you all you need to know about how easy fitness is!

One can only imagine the feeling of that much lactic acid and other anerobic byproducts in the body while trying to keep perfect form under race pressure.
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      02-11-2014, 08:45 PM   #138
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Originally Posted by MrBlonde View Post
A few thoughts:

* Get younger. Oh wait ..
* Reduce bodyfat, increase muscle mass
* Optimise nutrition
* Train up your muscles

As I get older I am more thankful for what my body can still do and for what it doesn't do
Yep, done all that over the last couple of years and I am very thankful that my body, and mind, have generally coped much better than expected. I'm going to guess that my carb' metabolism has consequentially increased over this period anyway, it's not something I had thought of.

Lost, or should I say, removed 12 kgs of lard. Went from no running to running 8 klms in 40 ~ 45 mins. Ride a 29er off road, paddle an ocean ski. Resting and peak heart rates can vary, even amongst athletes, but I've gone from a guesstimate of around 70 to 52ish. I can maintain high 150s bpm running and riding for improvement with peaks to 185, cruise along at 135 ~ 140 which is my sweet spot for maintenance. Most importantly, I think, my recovery rate has improved dramatically to where I can recover from peaks at around 55 ~ 60 bpm.
I started out building lots of muscle ( well for me anyway ) but I found this to be very high maintenance and of little real benefit apart from the vanity aspect. Don't want to be a slave to my pecs. I find that I prefer to feel light and limber so I focus on body weight exercises such as push ups, lunges, dips, chin ups, burpees, some kettle bell, lots of core, that kind of thing. Helps me move easily, run up stairs, rise effortlessly from chairs. Plenty of stretching. Careful not to overindulge food and drink and avoid the bad stuff.
My best motivational tool is my Garmin 910.

BTW thanks Kenny for this thread. Also thanks for the Patsy Cline earworm from your other thread.
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      02-12-2014, 01:29 AM   #139
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Originally Posted by gazz View Post
Yep, done all that over the last couple of years and I am very thankful that my body, and mind, have generally coped much better than expected. I'm going to guess that my carb' metabolism has consequentially increased over this period anyway, it's not something I had thought of.

Lost, or should I say, removed 12 kgs of lard. Went from no running to running 8 klms in 40 ~ 45 mins. Ride a 29er off road, paddle an ocean ski. Resting and peak heart rates can vary, even amongst athletes, but I've gone from a guesstimate of around 70 to 52ish. I can maintain high 150s bpm running and riding for improvement with peaks to 185, cruise along at 135 ~ 140 which is my sweet spot for maintenance. Most importantly, I think, my recovery rate has improved dramatically to where I can recover from peaks at around 55 ~ 60 bpm.
I started out building lots of muscle ( well for me anyway ) but I found this to be very high maintenance and of little real benefit apart from the vanity aspect. Don't want to be a slave to my pecs. I find that I prefer to feel light and limber so I focus on body weight exercises such as push ups, lunges, dips, chin ups, burpees, some kettle bell, lots of core, that kind of thing. Helps me move easily, run up stairs, rise effortlessly from chairs. Plenty of stretching. Careful not to overindulge food and drink and avoid the bad stuff.
My best motivational tool is my Garmin 910.

BTW thanks Kenny for this thread. Also thanks for the Patsy Cline earworm from your other thread.
Awesome results Gazz! Love my Garmins (FR310XT, FR620 and Tactix) and they are also my best motivations along with Garmin Connect and Strava.

I feel the same way about weight training but when I commit to it I actually enjoy it. Plus I tend to get too scrawny once I go under 75 kgs without weights.

I also dropped 13 kgs and my pace went from 6:00 kms closer to 4:00 kms. My heart rate is always low, my resting HR is now 40 bpm and I recover from my HRmax of 180 bpm to under 60 bpm within 120 seconds (usually 57 or 58 bpm).

When I was in teens and twenties I really didn't give a shit about training. I'm far fitter now than at any other time in my life.
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Check out the 1Addicts Drag Racing Standings and Drag Racing 101.
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      02-12-2014, 02:40 AM   #140
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Kenny, 4min per km is awesome! Ok I'm not a runner and can't run like you guys, but I can just go out on any day and do a 5min per km half marathon without any preparation. However, I can't get down to 4:30 per km on a 5km run! Don't know if it's psychological.

Last edited by WAY; 02-12-2014 at 02:48 AM..
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      02-12-2014, 02:42 AM   #141
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Gazz, have you ever thought of trying CrossFit? I know a lot of people are against CrossFit but personally I find it incredibly effective and you will not get bored of it as the workout is different everyday.

Anyone else here a crossfitter?
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      02-12-2014, 02:54 AM   #142
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Btw, love this thread Kenny. You did an awesome job in the first few pages with info there! Never seen it before last night.

Back when you started the thread, I was 86kg and totally unfit after 5 years of not being active after a back injury. Then in Dec 2012, on the urge of a good friend (mdt who frequents the F20 forum because he has a M135i), I signed up to a triathlon. What it did was force me to start exercising after Xmas/NY. The first time I went out for a run, I managed 400m and my back hurt so I stopped. I persisted and the rest is history. I lost 20kg (and regained some of it in muscle mass after I joined CrossFit in late May) and at almost 39, completed my first ironman 70.3. That is 1.9km swim, 90km ride and then half marathon.

So for any of you sitting there thinking you can't do it, don't. Take small steps, persist, and before you know it you will be fit as a fiddle.
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      02-12-2014, 03:30 AM   #143
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Quote:
Originally Posted by WAY View Post
Btw, love this thread Kenny. You did an awesome job in the first few pages with info there! Never seen it before last night.

Back when you started the thread, I was 86kg and totally unfit after 5 years of not being active after a back injury. Then in Dec 2012, on the urge of a good friend (mdt who frequents the F20 forum because he has a M135i), I signed up to a triathlon. What it did was force me to start exercising after Xmas/NY. The first time I went out for a run, I managed 400m and my back hurt so I stopped. I persisted and the rest is history. I lost 20kg (and regained some of it in muscle mass after I joined CrossFit in late May) and at almost 39, completed my first ironman 70.3. That is 1.9km swim, 90km ride and then half marathon.

So for any of you sitting there thinking you can't do it, don't. Take small steps, persist, and before you know it you will be fit as a fiddle.
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Originally Posted by WAY View Post
Gazz, have you ever thought of trying CrossFit? I know a lot of people are against CrossFit but personally I find it incredibly effective and you will not get bored of it as the workout is different everyday.

Anyone else here a crossfitter?
Thats a fantastic result Wayne with your personal health and improved fitness..

As far as Crossfit is concerned, the only professionals I know that give it the BIG thumbs up are Physio's and Osteopaths, as it keeps them in business..

On a serious note, its a great exercise regime, but really needs to be a one on one program to reduce the risk of serious injury.
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      02-12-2014, 03:42 AM   #144
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That is so true Joe. I was very conscious of that and spent the first 3 months at crossfit learning the techniques and not worry about the weight I use or times. If everyone who starts at crossfit do the same thing, injuries from cf will be much lower. But yes, doing complex barbell movements as quickly as you can is a recipe for injury if you don't keep your form!
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      02-12-2014, 08:07 AM   #145
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Quote:
Originally Posted by WAY View Post
Gazz, have you ever thought of trying CrossFit? I know a lot of people are against CrossFit but personally I find it incredibly effective and you will not get bored of it as the workout is different everyday.

Anyone else here a crossfitter?
I started doing a similar thing to crossfit with a PT a year ago every Monday for 6 months. It took me 4 days to recover enough to paddle my ski, which I really enjoy, so I gave it away and worked out a few routines that suit me now. I'm at the stage I pretty well set out to achieve in order to enjoy a healthy life.

However I do have a burpee variation that I use every now and then to give my body a bit of a shock.

Six pushups, jump to a high overhead and then 4 chin ups. That's one. Underhand, narrow grip and wide grip alternating with the chins to work biceps, forearms and lats. Don't stop till I've done 10. Let my breathing and heart rate recover. 3 sets.
Total 180 pushups, 30 touch the rims, 120 chin ups.
Has me puffing like a steam train and all with only my own body weight.
Try it, you'll hate it.
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      05-08-2016, 05:27 AM   #146
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Any updates? I find myself climbing up the ladder again being 13 kgs or so overweight and running pretty slowly!

Huge improvements in the QS world, not just with the latest GPS running watches but also the websites available to add value to the data they collect.
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Check out the 1Addicts Drag Racing Standings and Drag Racing 101.
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      05-08-2016, 06:14 AM   #147
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Quote:
Originally Posted by MrBlonde View Post
Any updates? I find myself climbing up the ladder again being 13 kgs or so overweight and running pretty slowly!

Huge improvements in the QS world, not just with the latest GPS running watches but also the websites available to add value to the data they collect.
Diet
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      05-08-2016, 07:01 AM   #148
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Quote:
Originally Posted by MrBlonde
Any updates? I find myself climbing up the ladder again being 13 kgs or so overweight and running pretty slowly!
I guess that happens at your age
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      05-08-2016, 07:23 PM   #149
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Originally Posted by dh58 View Post
Diet
That's the part I'm not fond of
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      05-08-2016, 07:24 PM   #150
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Originally Posted by JB4-335 View Post
I guess that happens at your age
Big milestone this year!
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      05-09-2016, 04:04 AM   #151
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That's the part I'm not fond of
lol so i guess you're stuck with the other part you're not fond of

calories in - calories out = net weight (loss or gain)

its easier to restrict the calories than work harder.
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      05-10-2016, 09:22 AM   #152
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I'm still CrossFitting and fitness is better than it's ever been and I'm stronger. Having abs at 41 isn't something I would have thought was possible when I was in my twenties or early thirties. Sure diet plays a part but I eat more than I ever did but just don't eat sugar and only have carbs before and immediately after a workout session.
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      05-10-2016, 09:24 AM   #153
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Quote:
Originally Posted by dh58 View Post
lol so i guess you're stuck with the other part you're not fond of

calories in - calories out = net weight (loss or gain)

its easier to restrict the calories than work harder.
Two things.

1. Whilst it is true that the formula applies no matter what, our body do take more energy to process and breakdown protein and fats than carbs. So eat more protein, less carbs.

2. Restricting calories will make you lose weight, but it won't make you fit. Get off the couch and do something is the only way.
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      05-10-2016, 05:26 PM   #154
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Good advice here:

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