Ljuvligts träning 2008!

Det räknar man inte ut, för det stämmer ändå aldrig speciellt bra. Man testar sig genom vägning och ätning fram till ett intag som ger önskad nedgång/uppgång:)

Lajne skrev:

Det räknar man inte ut, för det stämmer ändå aldrig speciellt bra. Man testar sig genom vägning och ätning fram till ett intag som ger önskad nedgång/uppgång:)

Bah, nu har jag ju suttit och räknat ut de=(. Jaha, jag som trodde att det skulle vara så enkelt=).. Men det känns som om jag inte alls vet vart jag borde lägga mig, tror att jag har en relativt bra förbränning. Men mitt bRM blev 1348.6, sen blev det efter att jag lagt till vad jag gör med mina 24 h så blev mitt dagsbehov 2926 kcal, så jag kan ju börja med att köra på 2426 (-500 kcal) och testa eller är det för högt? Känns så mycket=S?

Ljuvligt: Jag väger som oftast runt 50 kilo och tappar i vikt om jag ligger på 1600 eller under. Bara som exempel =)

Sigyn skrev:

Ljuvligt: Jag väger som oftast runt 50 kilo och tappar i vikt om jag ligger på 1600 eller under. Bara som exempel =)

A, men då kanske 2000 kcal passar mig lite bättre.

Senast redigerat av Ljuvligt (2008-04-27 10:51)

Har precis kört ett benpass på gymmet.
Benpress: 90 kilo 8x3
sittande lårcurl: ökade till 45 kilo (jippi!) 8x3
vadmaskinen: mig själv + 60 kilo (ökade här med), 8x3
Gynmaskinerna (2st)som jag och mina kompisar kallar dem: 92,5 kilo 8x3
En maskin som jag inte vet hur jag ska beskriva; 37.5 kilo 8x3
(sen krånglade den så jag kunde inte köra rumpan)
Cyklade i en 45 minuter.

Sen körde jag ett pass till, direkt när jag kom hem;
hoppade hopprep så fort jag orkade under en minut, därefter körde jag benböj med en hävstång (10 på varje ben), se vilade jag 1 min 10 sek. 5 stycken sådana gjorde jag.

Maten har hittills hamnat på 1249.4 kcal, men ska ha förfest här hemma nu. Ska dock försöka knaga på andra saker än chips och ska försöka hålla mig till två drinkar/glas. Det är ju valborg i veckan också.

Bah, blev lite skit ikväll så landade runt 1900 kcal.

Senast redigerat av Ljuvligt (2008-04-27 01:58)

Så la ut bilderna på min gamla blogg; så kika här om ni vill se;) http://ljuvligt.bloggspace.se/
Någon som vet ifall friskis och svettis brukar ha någon våg/maskin som räknar ut andelen fett? Eller var man annars kan göra det, vill helst inte köpa någon dyr makapär. Ingen som kanske kan uppskatta eller man måste kanske ha helbild då?!

Senast redigerat av Ljuvligt (2008-04-27 16:41)

Kom och tänka på ett problem som uppstådde i helgen då jag var bjuden på middag och igår när jag hade förfest hemma. Under dessa två tillfällena bjöds det/togs det med både godis, chips, läsk och dylikt, men då jag inte äter godis, inte dricker läsk och egentligen inte gillar chips så avböjde jag vid tillfrågan av dessa. Men speciellt bland tjej, uppstår då diskussionen om att man bantar och att man är på väg att få anorexia. Säken hör ju till det att jag äter bra annars, men det ser ju inte dem och då menar de på att jag lätt kan ljuga. Säger jag att jag satsar på min träning så får man höra ortorexi. Ibland, som igår, orkar jag inte ta diskussionerna om detta så då äter jag lite chips eller popcorn. Till frågan, hur ska jag göra för att avböja utan att få höra massa om anrexia, bantning och liknande? Hur gör ni?

Till detta kan jag också ta upp det faktum att jag också får höra att jag tränar för mycket. Här lyssnar folk inte på att mig då jag förklarar att jag inte tränar hela kroppen varje gång, vilket de oftast gör. Utan att jag delar upp träningen på olika dagar och kroppsdelar/muskelgrupper. Orkar inte med alla diskussioner och pikar hela tiden=/. Några tips??

Cybercowboy skrev:

Ljuvligt skrev:

Någon som vet ifall friskis och svettis brukar ha någon våg/maskin som räknar ut andelen fett? Eller var man annars kan göra det, vill helst inte köpa någon dyr makapär. Ingen som kanske kan uppskatta eller man måste kanske ha helbild då?!

Bod-pod är det som ger att hyffsat mätresultat iaf (kostar kanske 300-400 för en mätning). Vissa gym brukar ha en impedansvåg som fungerar ungefär lika bra som kattskit, så gå inte på någon sån blåsning att du betalar för en sån mätning.

Angående dina andra problem, läs den här texten (tagen från en dietmetod som kallas Velocity-diet):

Skill #3: Evaluating Social Partnerships and "Toxic" People

Look around. Who is surrounding you right now? Visualize your close circle of friends, your immediate co-workers, and the family members you spend the most time with. Who are they? This is important because research has shown that the best indicator of success isn't socioeconomic status, education levels, or any of the usual suspects. It's the people you surround yourself with.

For this reason, it's important to have the skill of evaluating social relationships, including close personal relationships with spouses, best fiends, and immediate family. These people can help you achieve your goals or stand in the way of you achieving them. They may even actively try to make you fail - yes, even your spouse or best friend. Especially your spouse or best friend.

Let's review the three main social categories as related to the V-Diet:

The Positive Partnership

Many people choose to do the V-diet with a friend, spouse, or boyfriend or girlfriend. This is a great idea. Women thrive in groups or partnerships, from training partners to diet partners. Men do too, especially if there's an element of competition. Men compete with each other while women tend to support each other. It's in our base natures.

Couples do well on the V-Diet together too. After all, if you're having your nineteenth shake of the week while your spouse is having pizza, friction can occur. The V-Dieter may resent the pizza eater, or the pizza eater may resent the V-Dieter for having the willpower to tackle his or her weight problem. But doing the diet together removes all those possible problems, if a positive partnership occurs.

A positive partnership is supportive. It can be supportive via positive pep talks and encouragement, or it can be supportive through the careful use of "tough love." Some people simply respond better to a verbal butt kicking than hand holding. In a positive partnership, one person will simply keep the other motivated and on track.

The Negative Partnership

Negative training and diet partners are supportive too, just in a counterproductive manner. Negative partners don't sabotage one another, rather, they work together to rationalize cheating on their diets, skipping workouts, or having lazy workouts.

Their mentality is one of partners-in-crime. If one V-Dieter says she thinks she's going to skip that day's NEPA walk, the other may justify this and agree to skip her walk as well. Spouses may justify a weekday cheat meal at a restaurant.

This type of negative support is comforting because human beings feel better about negative or destructive behaviors if these behaviors are performed in a group setting, something known as deindividuation in the field of psychology. "You lie to me, I'll lie to you, and we'll all be happy" seems to be the motto of these destructive tag-teams.

Obviously, negative partnerships are to be avoided. If you find yourself in one, get out or choose to be the strong member, the one who pulls the other up instead of participating in the downward spiral. As with many of these psychological and social issues, awareness is the key. Once you're knowledgeable about this pitfall, it should be easy to avoid.

The Solo V-Dieter

Most V-Dieters go it alone, often while being told how "crazy" they are for doing it. The greatest enemy of the V-Diet isn't fast food and comfortable couches, it's other people. In many cases, these other people can be classified as toxic.

The concept of "toxic people" was popularized by Dr. Lillian Glass in her book by the same name. A toxic person is basically anyone who holds you back, cuts you down, makes you experience any number of negative emotions on a regular basis, and generally causes you to feel like a piece of toilet paper, and not that nice triple-quilted stuff either. A toxic person can be a friend, a co-worker, a family member, and even a spouse.

A V-Diet saboteur, as I call them, is out to sabotage your training and diet program. He or she can do this overtly or covertly, and through physical or emotional manipulations. Let's go through some examples:

* A family member cooks you your favorite cheat food and encourages you to "live a little" and give up the diet.

* A friend drops seemingly casual but negative comments:

"Yeah, you've lost some fat, but that can't be healthy."

"It's great that you lost ten pounds so far, but when you lose weight fast it always comes back."

* A co-worker knows you're dieting yet keeps offering you junk food. This office saboteur has been known to wave donuts in your face in a "joking" manner. He or she may also refer to you as a "health nut" or "fanatic."

* Your spouse tries to talk you out of going to the gym, or make you feel guilty about it:

"Why can't you spend time with me instead of running off to the gym?"

"We're strapped for cash and you spend $50 a month on a stupid gym membership?"

"Why do you go to the gym so often? Are you seeing someone up there?"

So why do they do it? Well, they may be doing it consciously or unconsciously. It can be done out of hatred or competition, but the usual culprits are jealously and fear.

Example: Your spouse (who usually hasn't been bitten by the fitness bug) sees you losing fat and getting more defined. Your body is looking better and better. She's afraid you'll leave her for a better looking partner, so she tries to sabotage you in order to "keep you." Delusional thinking? You bet, but frighteningly common.

Another example is the jealous co-worker. She sees your discipline and hard work, and she watches as your body changes. She's failed at fat loss many times in the past and she's jealous of your achievements. Her attempts at sabotage can take many forms: caustic comments (often made as thinly disguised jokes), tempting you with crappy food, subtly discouraging your healthy behaviors, or even spreading rumors that you must be "on something."

(Sorry, you may think I'm picking on women here. No, both sexes can be saboteurs; women are just really, really good at it.)

These types of saboteurs behave this way to make themselves feel better. Your discipline and success is like a slap in the face to them. Without saying a word, you're making their excuses look pathetic. These infectious whiners won't be inspired by you; they'll be offended. Nothing angers a toxic person more than seeing someone else succeed.

I've seen toxic men use these same tactics on their wives. You'd think a man would want his overweight wife to get into shape, right? Not if he's toxic! These men might not like having overweight wives, but they'll do everything they can to keep them that way.

Why? Rampant insecurity. Keeping your wife fat is a great way to control her and keep her at home. This is usually coupled with verbal and emotional abuse. And yes, I've seen insecure women do the same thing to their husbands and boyfriends.

Sound crazy? It is, but I can't tell you how many times I've tried to help someone with their Velocity Diet only to have their spouse do everything in their power to ruin it. And here's where we learn about how devious the saboteur can be. You know what the most common form of sabotage is for these poisonous personalities? This line right here:

"Honey, I love you just the way you are. You don't have to lose weight."

BS! That's a velvet hammer used to squash another person's opportunities. It's sleazy and dirty and only used by an insecure person who's emotionally retarded. Aesthetics aside, I'd be wary of any person who doesn't want his or her significant other to make positive health decisions.

"I love you just the way you are" is a polite way of saying "I'll feel inadequate and lazy if you get into shape and I don't! Please stay fat and increase your risk of heart disease, cancer, and diabetes. Better you die at age 45 that me feel insecure or pressured to get into shape myself!"

A few things to keep in mind regarding the V-Diet saboteur:

#1: Watch for poisonous patterns.

Not everyone who offers you a slice of pizza or suggests you skip a workout is a saboteur. What you're looking for here are consistent patterns of behavior. How often does the person do this? How many different ways does the person try to do it?

#2: There are no "casual" negative comments.

If someone regularly makes nasty remarks, even in a joking manner, he could be a saboteur. Remember, saboteurs can be awfully subtle and polite about derailing your progress. They employ the "death by a thousand cuts" technique. And their tongues are wicked sharp. The closer the person is to you (wife or parent), the deeper the cuts.

#3: The V-Diet saboteur is the one with the problem.

It's easy to take these attacks personally, but you shouldn't. The Saboteur is the one with the "issues," not you. Their insecurity, jealously, and self-loathing are forced on you because you represent the opposite. Even though you don't mean it, you're a symbol of their failings and shortcomings.

#4: The toxic person is seldom seen by you as an "enemy."

Although they can be, the actions of a saboteur are seldom overt. And the saboteur himself is seldom a person who obviously has it in for you. The most prevalent saboteurs come from within your own family and close circle of friends.

#5: Sabotage often comes disguised as concern, a favor, or a nice gesture.

I was recently contacted by a guy who'd lost thirteen pounds during the first three weeks of his Velocity Diet. Although he had more fat to lose, his family was already filling his head with negative thoughts and lashing out. They told him he was anorexic, that he had a problem, that losing fat was unhealthy, that he took "too many pills," and that protein would damage his kidneys.

No surprise, everyone in his family was obese and did nothing but vegetate in front of the TV and eat potato chips. But still, verbal barbs like this coming from your family can be the sharpest and most frustrating.

Were they really concerned? No. They were upset that this guy was climbing out of the box they'd put him in. His success was making them feel inadequate. His fat loss reminded them that they were obese couch spuds. Luckily, this guy resisted the pull of the fatty flock and dodged their attempts at sabotage. Side note: Saboteurs sometimes travel in packs.

#6: Dealing with the V-Diet saboteur

A co-worker can usually be ignored. Once you learn to recognize and interpret these attempts at sabotage, you can see them for what they often are: a sign that you're accomplishing something. Take it as a compliment. Eat it up and thrive on it.

But what about the friend, family member or spouse? Dr. Glass recommends confronting them with humor. I agree, the straightforward approach is the best. End the game as fast as possible. When they try to sabotage you, ask them directly about it:

"Why are you offering me a cookie when you know I'm dieting for summer?"

"Why do you try to keep me from going to the gym?'

This is especially effective when the saboteur doesn't even realize what he or she is doing. Remember, these are often delusional people wrapped in a security blanket of defense mechanisms, and a reality check is just what they need. It'll be very difficult for them to continue with their sabotaging ways after you point out what they're doing.

The Final Word on the Saboteur

The V-Diet and the healthy lifestyle that follows is all about achievement and living a full, engaged life. The foundation of this is exercise and a healthy diet. With that solid base, anything is possible and all aspects of life are enriched. The saboteurs hate that, and they secretly resent you for doing what they either can't or won't.

The bitter, complacent people out there don't want you to rise above the norm. You're not allowed to be different. Today, "normal" is fat, weak and unhealthy, and their message to you is "Stay in your box!" Given the chance, they'll drag you down and lock you up.

Listen to what people around you are really saying. Spot the saboteurs, let them know you're on to them, and diffuse them.

Tack för svaren=)! Mycket intressant läsning och det var faktiskt en del som jag kände igen. Speciellt slutet av dem, ska faktiskt ta och konfrontera en eller två när de tjatar på mig.

Fan va skit detta går nu=(. Började dagen så jädrans bra med en bra frukost och så vann jag en väska och en vattenflaska bara sådär på gymmet. Tränade sådär halvbra dock, 40 min  på cyklen och 15 på crosstrainen. Sen har jag städat och handlat som en dåre. Men maten går verkligen skit, hamlade på 2000 idag. Skit me!

Cybercowboy skrev:

http://susning.nu/Karakt%e4r   ;)

Kom igen nu. Vem har sagt att det ska vara lätt? Det är jävligt lätt i teorin, bara att käka mindre liksom. Men att genomföra det i praktiken har många gått bet på.

ah, jag vet men man tappar motivationen när man ser allt extra man får i sig. Hoppas bara att jag inte går upp=/
Haha tack för den du;). Har lite att lära mig där. Men har iallafall hållt mig ifrån godis!*klappar mig själv på axeln*

Senast redigerat av Ljuvligt (2008-04-29 21:36)

Cybercowboy skrev:

Du får väl kolla med måttbandet/vågen/whatever om du går åt rätt håll. Om du haft en aktiv dag, som du verkade ha idag, så är kanske 2Mcal inget att hänga läpp över.

Upp med hakan (hakorna? haha :D) nu!

Haha=D, är nog dock bara en haka! Ska mäta på fredag, annars kommer jag bara mäta varje dag. Men okej ska tänka positivt iallafall!  *tänker positivt* En dålig dag i veckan räknas knappt;)

Cybercowboy skrev:

Du vet ju inte ens om den är/var dålig, eftersom du inte vet hur mycket du behöver för att ligga +-0 i vikt.

Nä det är sant, men fick bara en känsla av att det var för mycket. Tack för att du muntrat upp mig=)! Du vill inte bli min personliga coach och följa med och skrika på mig lite när jag tränar, så att jag gör mitt bästa;)

Cybercowboy skrev:

Personlig coach? Näääe, det är nog bättre att vi förblir internet-vänner istället. Jag är hård som coach, fråga Lajne =)

Jag vakar över dig med mina hawk-eyes här iaf.....

Haha, låter bra. Jag behöver nån som kickar mig lite i röven ibland;)