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NBU08 Summer--Locker Room
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8/11/2008 6:32:48 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
Status:
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WELCOME to The NBU Locker Room!
I am excited to announce that our Athletic Director is twiceisnice. I'm sure many of you know her from the boards.
The Locker Room is the place where exercise and fitness related tips and information will be available to everyone on campus. The primary focus of the Locker Room will be on fitness and well being using the principles of the 6WBMO. Information on different exercises, cardio and how to live a more active lifestyle will be discussed along.
We want the Locker Room to be a place for you to learn in a relaxed/fun atmosphere!! All levels of fitness are welcome and encouraged to participate! Our goal is to provide fun and motivation for everyone who is following the 6WBMO or the SMART Technique plan. That being said, please remember that is are forums dedicated to Cardio and Toning that can provide you with additional information.
If you still need to enroll or find out which dorm you’ve been assigned to, stop by the Registrar’s Office. You are encouraged to check in with the Resident Advisor in your dorm without delay.
Please remember that each individual who might have special medical issues address those to your medical doctor and let your RA know your restrictions accordingly.
On behalf of the faculty and staff of NBU, I welcome you. Please feel free to join in and post!
Thanks again for choosing NBU to pursue your degree.
Rachel
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Post #1
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Approved Cardio
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8/14/2008 7:49:30 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
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Which cardio exercises
can I count toward NBU points?
As long as you stay within your THR zone for 30-60 minutes at a time,
the following exercises DO count toward NBU Cardio credits:
* Paced walking or jogging (no incline)
* Stationary bicycle - resistance as needed (no hills)
* Walk Away The Pounds (series of walking videos or DVDs - do not use weights)
* Swimming (if medically recommended by a doctor or for those Living Lean)
* Gazelle (if medically recommended by a doctor or for those Living Lean)
* Elliptical machine
* Aerobic dancing (ONLY IF you can do it maintaining your THR)
* Circuit training with machines or weights (ONLY IF you can do it maintaining your THR)
But the following activities are generally TOO strenuous and will NOT promote fat burning
(also, they may cause muscle bulk, hampering your weight loss).
So we do NOT allow you to count them for credits:
* Stair climbing
* Kick boxing
* Stair Step Machines (these are different than Stair Climber)
* Rowing machines
* Martial Arts
* Boxing
* Power cycling (Spinning) classes
* Sex
* Dancing
* Yard Work
* Shoveling Snow
For more information on cardio, please visit the Accelerated Fat Burning - Cardio Forum.
Contributions to this post by brwright and janiselain.
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Post #2
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Screen Name
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Approved Toning
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8/14/2008 7:50:01 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
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Which toning/sculpting exercises
can I count toward NBU points?
The same ones that are detailed in your 6WBMO Notebook.
You CANcount the following:
* Resistance bands (these come with your 6WBMO kit)
* Free weights and weight machines
Please do not count the following activities as cardio or sculpting.
Although these activities may challenge certain muscle groups,
the results will not be as consistent and reliable as the recommended exercises.
So do NOT count these toward toning/sculpting:
* Yard work
* Mowing the lawn
* Raking leaves
* Gardening
* Snow shoveling
* House cleaning
* Painting
* Washing the car
* Pilates
* Yoga
* “Curves"
* Exercise ball routines
(Some of these are great but can not be used as a substitute for resistance training during the reduction portion of the programs unless medically directed to do so.)
For more information on reshaping your body, please visit the
Targeted Body Sculpting Forum .
Contributions to this post by brwright and janiselain.
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Post #3
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Screen Name
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Accelerating your results
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8/14/2008 7:50:41 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
Status:
offline
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Of course, if you’ve been inactive for most of your adult life,
making ANY improvements in your activity level
will produce SOME positive results.
But in order to get the most benefit,
you really need to BUILD MUSCLE (through toning exercises)
and BURN FAT (through cardio exercise).
NOTE:
Always check with your doctor
before beginning any new exercise program –
especially if you have pre-existing medical conditions.
Contributions to this post by brwright and janiselain.
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Post #4
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Screen Name
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Cardio--Where do I start?
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8/14/2008 7:51:16 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
Status:
offline
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Many of us are coming from a background of inactivity or little activity. Trying to "leap" into 60 minutes of cardio per day plus 2 toning sessions per week could be a HUGE leap! Some might be able to do it (starting "cold turkey") -- and that's great! But for others, the challenge is TOO BIG and feels TOO OVERWHELMING.
The solution is simple: Start Small.
If getting out the door is a total struggle for you because you’ve never walked, get some comfy walking shoes, and start with 5 minutes a day. Put on your shoes, walk around the block once, and you're done! Feel good about yourself! Put a sticker on your calendar (or a checkmark or whatever system you're using to track your progress). Be sure to give yourself PRAISE for accomplishing a 5-minute walk. Allow yourself to feel successful, and be proud of your achievement each day.
After a day or two, challenge yourself to go a little further. Instead of walking around one block, keep going and make your loop a little bigger (encircle TWO blocks -- or if you're on the treadmill, walk 8 minutes instead of 5). Or, take that one block loop in a day. Again, take time to FEEL GOOD about your accomplishment. Pat yourself on the back, congratulate yourself, and track your success using whatever method works for you. Tell yourself, "I can do this!" and "I'm doing it!" and "I'm successful at this!" as you walk.
Every couple days, add a bit more distance and time. It'll get easier and easier, physically, as your body adjusts to the new demands -- and your weight loss will speed up, too (so you'll be carrying around fewer pounds as you walk, which makes it even easier).
If during a walk you're thinking, "I hate walking! I'll never lose weight! I'll never be good at this! I can't do it!" -- then permanent change is unlikely. But if you're thinking, "I can do this! I did it! This is actually fun!" then you'll want to do it again tomorrow, and the day after that, and the day after that. And with each passing day, you’ll get stronger while your body gets lighter!
Contributions to this post by brwright and janiselain.
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Post #5
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Screen Name
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Cardio or Toning First?
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8/14/2008 7:51:43 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
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If I have time to do both cardio & toning
on the same day,
does it matter which I do first?
Yes and No.
Some say to get the most “bang for your buck”,
it’s better to do TONING first, and then CARDIO.
Others say that just getting both done is
more important than worrying
about the fractional differences it
might or might not make.
Those in favor of doing TONING first offer
a rationale based on "fuel types".
Different types of exercise burn different types of fuel.
In the process of sculpting your body,
TONING burns energy that is stored
in little “pockets” in your muscles.
CARDIO, on the other hand,
starts out burning the energy stored in the muscles “pockets” –
but then when the pockets are empty, shifts over to FAT burning.
It takes approximately 30 minutes of cardio exercise
to empty the “pockets”.
Following that train of thought,
suppose you do your cardio first,
and then do toning afterwards.
For about the first half hour of your cardio workout,
your muscles will be burning the energy stored
in the “pockets” of your muscles.
Once those “pockets” are empty,
your body will kick into “fat burning” mode.
So if your cardio workout it 60 minutes long,
only the last 30 minutes or so will burn fat.
Under that same logic, doing the toning first
your muscles have the fuel they need to perform properly.
Since you’ve emptied the “pockets” doing toning,
you’re ready to go IMMEDIATELY into fat burning
when you start your cardio workout!
Your body should shift into FAT burning gear right away,
rather than spending those first 30 minutes or so to empty the “pockets”.
So your entire 60-minute cardio workout
will be FAT-burning (not just the last 30 minutes)!
Does that mean you MUST do them back-to-back?
No. Most people don’t have time to do both workouts together.
So if you do cardio workouts separately from toning – and that’s fine.
Still, the most important thing that will
produce the MAXIMUM benefit to your body,
is to get both the toning and cardio portions of your plan done.
It is equally important to fit them both into your schedule.
Don't worry so much about which should come first,
the BEST plan is one that fits into your schedule and
that you will stick with for the long run.
Make daily appointments with yourself, and KEEP them!
Contributions to this post by brwright and janiselain.
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Post #6
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Screen Name
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Figuring your Cardio Minutes
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8/14/2008 7:52:16 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
Status:
offline
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Let’s start with POINTS. . .
You get one point for each day that you do
between 30 and 60 minutes of cardio, up to 5 points max per week.
So if you did 4 cardio workouts in a week, you would get 4 points.
We recommend that you not do more than 5 per week allowing time off for rest.
Now let’s look at MINUTES. . .
In order to qualify for NBU,
a cardio workout must be at least 30 minutes long
(and preferably, 60 minutes long).
You can only count a maximum of 60 minutes max per day
(and a 300 max for the week).
Any “extra” minutes from one day cannot spill over onto another day.
For example, if you worked out 70 minutes one day and 30 minutes the next,
you would add your minutes like this: 60 + 30 = 90
(not like this: 70 + 30 = 100, or this 60 + 40 = 100).
However, if your workouts are shorter than 60 minutes,
you may do an extra workout (6 for the week) and count the extra day’s minutes,
as long as your total minutes do not exceed 300.
For example, if you do 6 workouts 50 minutes long,
you could count all 6 workouts for a total of 300 minutes.
Again, we suggest that you take at least one day per week to rest –
so 7 cardio workouts in a week is not recommended.
Contributions to this post by brwright and janiselain.
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Post #7
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Screen Name
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Increasing your Cardio Minutes
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8/14/2008 7:52:40 PM
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NBU Provost brwright
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A
Body Type:
A
Start Weight:
256
Current Weight:
157
Goal Weight:
160
Posts: 2251
Joined: 3/4/2003
Status:
offline
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Whether you're already walking or just starting,
what follows is a very easy method for increasing
your minutes and reaching that maximum goal
60 minutes of accelerated fat burning.
If you currently walk 30 minutes per day
and you increase it by ONE MINUTE each day:
Day 1: 31 minutes
Day 2: 32 minutes
Day 3: 33 minutes
Day 4: 34 minutes
Day 5: 35 minutes
How many extra minutes does this equal
at the end of the week? 15!
Instead of walking 150 minutes that week,
you’ve now walked 165 minutes!
Do it again the next week, and you’re up to 180 minutes.
Again, and you’re up to 195.
ONE MINUTE PER DAY
can make a big difference over time!
Now let's suppose you increase it by TWO MINUTES each day:
Day 1: 32 minutes
Day 2: 34 minutes
Day 3: 36 minutes
Day 4: 38 minutes
Day 5: 40 minutes
Just TWO minutes more per day
adds an extra 30 MINUTES to your week!
Instead of walking 150 minutes that week,
you’ve now walked 180 minutes!
Do it again next week, and you’re up to 210.
Again, and you’re up to 240!
TWO MINUTES PER DAY
can make a big difference over time!
When you're trying to go that extra minute or two,
encourage yourself (in your head or out loud).
Cheer yourself along--it will make a difference!
For example:
"OK, (Your Name), you can do this!
Yesterday, you walked 22 minutes,
so today 23 (or 24) minutes will be easy!
You can do it! It won't be hard!
Your body is STRONGER today than it was yesterday!
Your body is LIGHTER today than it was yesterday!
So this will be easy!”
Happy walking!
Contributions to this post by brwright and janiselain.
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Post #8
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Screen Name
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Re: NBU08 Summer--Locker Room
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8/19/2008 7:14:52 PM
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twiceisnice
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Before/After
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B|4|2|2
Body Type:
B
Smart Behavior:
Emotional Eater
Start Weight:
204
Current Weight:
168
Goal Weight:
140
Posts: 3709
Joined: 11/20/2005
Status:
offline
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Welcome To the Locker Room.
As you can see, The posts have started rolling already!
We are here to search out fitness tips for you and answer whatever questions we are qualified to answer, look up answers for those we aren't or direct you to somewhere that can answer them!
I'm Twiceisnice, just call me twice if you like.
My help here is Donna Val, who keeps all the towel boys in line! (now, should you see a towel boy getting out of line, be sure to aPM Donna Val and let her know about it!)
I'm looking forward to getting to know as many of you as I can. Let the games begin!elcome To the Locker Room. As you can see, The posts have started rolling already! We are here to search out fitness tips for you and answer whatever questions we are qualified to answer, look up answers for those we aren't or direct you to somewhere that can answer them! I'm Twiceisnice, just call me twice if you like. My help here is Donna Val, who keeps all the towel boys in line! (now, should you see a towel boy getting out of line, be sure to aPM Donna Val and let her know about it!) I'm looking forward to getting to know as many of you as I can. Let the games begin!
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Post #9
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Re: NBU08 Summer--Locker Room
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8/20/2008 9:29:26 AM
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Truitti
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Before/After
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A / 6 /
Body Type:
A
Smart Behavior:
1st time Jan 23, 08;2nd time Aug 11,10
Start Weight:
301.4
Current Weight:
272.4
Goal Weight:
155
Posts: 4771
Joined: 1/12/2008
Status:
offline
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Hey Twice,
Would you please clarify Pre-workout meals for me.
I have read that if you are an A body type, add a 1/2 carb to AM or PM snacks for a preworkout meal, and NOT add any carbs to the breakfast, lunch or dinner, but add a fruit serving.
Then I read, don't add anything to breakfast, lunch or dinner if you are working out afterwards. I know what the black book says, but what is the real skinny?
Thanks so much, Tru
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Post #10
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Screen Name
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Re: NBU08 Summer--Locker Room
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8/20/2008 6:10:13 PM
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twiceisnice
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Before/After
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B|4|2|2
Body Type:
B
Smart Behavior:
Emotional Eater
Start Weight:
204
Current Weight:
168
Goal Weight:
140
Posts: 3709
Joined: 11/20/2005
Status:
offline
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 Truitti:
Hey Twice,
Would you please clarify Pre-workout meals for me.
I have read that if you are an A body type, add a 1/2 carb to AM or PM snacks for a preworkout meal, and NOT add any carbs to the breakfast, lunch or dinner, but add a fruit serving.
Then I read, don't add anything to breakfast, lunch or dinner if you are working out afterwards. I know what the black book says, but what is the real skinny?
Thanks so much, Tru
Tru, don't know where you read that...but unless you are having troubles with the plan the way it is written for your body type, stick with whart the book says for your body type!
BMOS on another PWOM timing question responded with this...The binder says that one should augment breakfast, morning or afternoon snack if one is working out afterwards. Whereas this person may want to read the FAQ regarding the Pre-Workout Meal which states that one can eat UP TO 1 cup carb, 1 cup fruit and 2 oz protein, but can reduce it to 1/2 cup of carb, 1/2 cup fruit and then the protein if the prior is too much food. I don't know this individual..her weight nor medical conditions...
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Post #11
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Screen Name
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Re: NBU08 Summer--Locker Room
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8/21/2008 2:50:55 PM
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Truitti
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Before/After
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A / 6 /
Body Type:
A
Smart Behavior:
1st time Jan 23, 08;2nd time Aug 11,10
Start Weight:
301.4
Current Weight:
272.4
Goal Weight:
155
Posts: 4771
Joined: 1/12/2008
Status:
offline
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Thanks Twice. I think I will hang with the Black Book. It seems to be successful for me so far. Thanks for the verification !!
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Post #12
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Re: Accelerating your results
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8/22/2008 7:48:12 AM
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momguido
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Before/After
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B/4/4/3
Body Type:
B
Smart Behavior:
Repeat Offender
Start Weight:
184
Current Weight:
179
Goal Weight:
135
Posts: 1174
Joined: 9/26/2006
Status:
offline
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NBU Provost brwright:
Of course, if you’ve been inactive for most of your adult life,
making ANY improvements in your activity level
will produce SOME positive results.
But in order to get the most benefit,
you really need to BUILD MUSCLE (through toning exercises)
and BURN FAT (through cardio exercise).
NOTE:
Always check with your doctor
before beginning any new exercise program –
especially if you have pre-existing medical conditions.
Contributions to this post by brwright and janiselain.
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Post #13
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Screen Name
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Re: Accelerating your results
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8/22/2008 7:54:22 AM
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momguido
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Before/After
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B/4/4/3
Body Type:
B
Smart Behavior:
Repeat Offender
Start Weight:
184
Current Weight:
179
Goal Weight:
135
Posts: 1174
Joined: 9/26/2006
Status:
offline
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Yikes! I'm sorry. I was attempting to learn something new and I blew it!
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Post #14
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Re: Accelerating your results
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8/22/2008 1:48:25 PM
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Sweatheart365
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Before/After
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A/4/6/4
Body Type:
A
Smart Behavior:
Foodaholic
Start Weight:
260
Current Weight:
245
Goal Weight:
1st goal 230
Posts: 7855
Joined: 10/7/2005
Status:
offline
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Twice - It is so nice to see you back in the Locker Room. I have been looking around for Donna, she must be hiding in the workout room. Best wishes, for a great couple of gals!
HUGS
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Post #15
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Re: Accelerating your results
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8/23/2008 7:01:04 AM
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erblst
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B
Body Type:
B
Start Weight:
175
Current Weight:
145
Goal Weight:
145
Posts: 75
Joined: 8/5/2008
Status:
offline
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Hi gym rats!!!
I'm back! I used to be on the boards many years ago, in fact was part of the LR so I'm glad to see it's still around.
If anyone was here 5 years ago I was ncjoy/Nancy now I'm erblst/Nancy. I got to living lean, lost 35 pounds, and stayed on at NBU and this board for 2 years.....then life got in the way (long boring story) and I stopped coming here (the boards and NBU)....and gained back 30 of the 35 pounds slowly but surely.
So my goal is to lose 30 pounds, and get back into it. I know if I had continued to come here, I would NOT have gained it all back and would still be Living Lean.
Wish me luck!!! Any "old timers" still around - or back like me?
Nancy/erb
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Post #16
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Screen Name
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Re: NBU08 Summer--Locker Room
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8/24/2008 11:32:45 AM
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Truitti
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Before/After
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A / 6 /
Body Type:
A
Smart Behavior:
1st time Jan 23, 08;2nd time Aug 11,10
Start Weight:
301.4
Current Weight:
272.4
Goal Weight:
155
Posts: 4771
Joined: 1/12/2008
Status:
offline
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Do we have an article or post that defines how to check your pulse? I know it is in our black book, but I thought I saw something about it posted in a previous semester. Can't seem to find it now. thanks
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Post #17
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Screen Name
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Re: NBU08 Summer--Locker Room
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8/24/2008 7:00:58 PM
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twiceisnice
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Before/After
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B|4|2|2
Body Type:
B
Smart Behavior:
Emotional Eater
Start Weight:
204
Current Weight:
168
Goal Weight:
140
Posts: 3709
Joined: 11/20/2005
Status:
offline
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Nancy,
Hello! Yup, I'm an old timer so to speak... I ran around here as ptpt2 for a while until I forgot my password after one of the forum changes or something, then was around for a little bit as smartymarty, but I didn't like that so well, and well, twiceisnice just seems to be very appropriate for me.... I was a cilantro back in the pre NBU days and Rachel was my sarge and Kirby and spacecoast were platoonmates. Welcome home dear!
I'll see if I can locate the Pulse article you were looking for Trutti.
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Post #18
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Re: NBU08 Summer--Locker Room
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8/24/2008 7:12:25 PM
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Donna Val
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Before/After
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B-4-5-3-
Body Type:
B
Smart Behavior:
Foodaholic
Start Weight:
204- starting over 184
Current Weight:
184
Goal Weight:
150
Posts: 9507
Joined: 7/9/2005
Status:
online
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Hi I’m Donna –I have been out working trying to get this place in order. The towel guys seem to be running around and not getting the towels washed, dried and put in place. But I chased them down, and drug them back and now they are ready to work and so am I.
Twice let’s get the show on the road.
Ahhh Kathy that’s right you know where to find me. Working out for sure. And what have you been cooking up good for us?
Hey Nancy sounds like you and I have the same story to tell—“been there and done that” and now it start over time. I want my 50 avatar back- so what we going to do about it? Set and think or get up and move?
Truitti- I have used this link I enjoy the video way.
http://www.videojug.com/film/how-to-check-your-pulse
Have a restful night and be ready to hit it tomorrow. Rise and shine early. No whining no excuses and of course you have time to exercise. We don’t overwork you, we don’t even make you sweat, but we will get that body in shape.
Grab your water, dust off that black book, unpack the bands, put a smile on your lips, determination in your heart, get that mind change and off we go. Watch out below! The weight will be falling.
And once again I’m changing my avatar to starting over.
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Post #19
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Re: NBU08 Summer--Locker Room
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8/24/2008 7:12:29 PM
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Donna Val
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Before/After
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B-4-5-3-
Body Type:
B
Smart Behavior:
Foodaholic
Start Weight:
204- starting over 184
Current Weight:
184
Goal Weight:
150
Posts: 9507
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Post #20
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