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[Leslie <cayadopi AT yahoo.com>]

This is the prescribed routine that I followed long ago when I had a personal 
trainer/nutritionist.  These are some of the things I learned.
 
The purpose was to 
 
1) Increase muscle fitness & size (slightly) 
- fit and larger muscles burn calories even when resting
 
2) lose weight in terms of losing "fat weight" not "muscle weight"
 
- muscles actually weight more than fat, but muscles burn fat when no other 
food source available
- fat doesn't burn fat
 
 
To lose fat weight, caloric intake must be less than caloric burn rates
To lose weight while resting, add muscle
(For women, muscles will not get "huge" unless you feed them - overeat"
 
 
THE EXERCISE ROUTINE:
 
MON-WED-FRI
28 mins minimum of cardio my choice, bike, treadmill, stairmaster, eliptical, 
rowing
(I usually did 30 mins to 45 mins - although in the beginning I could only do 
5 mins)
 
TUE-THR-SAT
Approximately 30-45 mins weight training - divided into major muscle groups
 
TUE - Legs & Abs
THR - Back & Triceps & Shoulders
Sat - Chest & Biceps & Abs
 
A variety of exercises targeting those muscle groups - 'twas different every 
week - but basically 12 repetitions, then rest for 30 seconds, repeat 3 
times.  Do that for each different exercise until about 30-45 mins have gone 
by.
 
Weights were started out fairly light in the beginning, but as I got stronger 
he added weight, not repetion.
 
Occassionally to "bust up the routine" he would have me do reps until I could 
no longer do a rep (this was only after I was very fit).
 
Occassionally, he would have me do weird stuff, like push his car around the 
parking lot - i.e. work muscle groups in a manner they weren't accustomed to, 
or punch a punching bag, etc.
 
The weight liftting routines alwasy started with a 5 min warm-up in cardio 
and stretching before, and stretching after.
 
Also, had to keep a journal - which weight lifting exercise, how many reps, 
how much weight.  
 
And I did go "heavy" on the weights after about 3 months, although sometimes 
he would switch back to lighter weights.  I did not get those big steroid 
type muscles at all.  I could move more weight than some of the police 
officers in training at the gym (it was definitely a hard core guys gym).
 
The benefits of the heavier weights helped me immensely around the horse farm 
- those 110 pounds bales of hay were a breeze to move, as were the 50 pounds 
sacks of feed, etc.  Although I had been lifting those for years really 
without much problem - other parts of my body had NO muscle - like my 
shoulders (I could not lift a hair dryer and dry my then very long hair all 
in one drying session), my ab muscles (I couldn' do a sit up - which led to 
lower spine instability and a vertebrae that moved out of alignment until I 
got fit again), etc.
I could ride a horse (not the pleasure kind of riding, but hard work type) 
for 5 hours, yet good chunks of my body were still unfit.
 
BTW - if you are bending over to pick veggies and your lower back hurts, or 
gets that "sciatic" pain - abs and lower back exercises and stretching is a 
must.  Weight lifting cured my sciatic, after my muscles got strong enough 
they aligned my spine by themselves during a squat.
 
 
Also, I found that after about a year in training, my body got too used to 
the entire routine and I would have been better off going to cross training.  
 
 
 
 
 
 


--- On Sat, 12/13/08, EarthNSky <erthnsky AT bellsouth.net> wrote:

 



>From cayadopi AT yahoo.com  Sun Dec 14 01:30:51 2008
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From: Leslie <cayadopi AT yahoo.com>
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Subject: Re: [Homestead] Fitness - Nutrition
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The personal trainer also told me the following things about nutrition.  I 
haven't verified them independently - so I don't know if true, but it sure as 
heck sounded good to me !
 
 
SUGARS - instantly available as an energy source. (Sugar, honey, etc.)
             (For weight loss, I wasn't allowed to eat any.)
 
CARBS - If there are no sugar available (i.e. already burned up, or not 
ingested) the body hunts for the carbs next (potatos, rice, veggies, bread, 
etc.).  Carbs are actually important in the diet.  He did have me break them 
down into two type of carbs - Starchy Carbs (potatos, bread, etc), and 
Fibrous Carbs (Carrots, Celery, etc.)
 
INGESTED FATS:  Once your body has ingested the carbs, if your muscles are 
still working and need more energy - it heads to the ingested fat department 
for calories (oil, butter, nuts, etc).  The conversion process is pretty 
quick, but not as quick as sugars or carbs.
 
          (For weight loss, I was only allowed 2 tblsp of fat total in a 24 
hour period - just enough for the fat soluable vitamins.... except every once 
in a while, he would shock my body with a high fat day - greasy burger or 
whatever.)
 
PROTEIN:  If you are still working and your body needs more calories, and the 
fats are all gone, you start burning ingested protein.  
 
STORED BODY FAT:  If the ingested protein is all gone, your body starts 
burning body fat.
 
BODY MUSCLE:  If there is no stored body fat, the body starts eating it's own 
muscles for protein.
 
 
He also broke my meals into 5-6 meals a day.  He wanted 6, but often I was at 
the gym during one of time periods.  I followed his meal and exercise plan to 
the letter, and weight loss was a steady 2-4 pounds a week on average.  
However, after I had lost all the weight and I was looking quite "buff", I 
started adding on more veggies at meals, thinking that it couldn't be that 
much more calories.  Apparently it was, because when I upped the qty of 
veggies, the weight loss stopped.
 
Oh, and he wouldn't let me drink coffee (he claims it interfers with weight 
loss - although there are arguments both ways), and of course no soda, which 
I don't drink anyway.
 
Lots of water to flush the toxins out - all that body fat burning creates a 
lot of "smoke" <g> in the body that needs to get out.
 
 
Most days I had 1 egg and 1/2 bagel or a piece of toast before going to the 
gym,,,, occassionally I woke up late and missed breakfast.  On the days I 
missed breakfast, my weight lifting ability was halved, as was my endurance 
on the cardio machines.
 
 
 
 
 
 
 
 
 


--- On Sun, 12/14/08, Leslie <cayadopi AT yahoo.com> wrote:

 



>From cayadopi AT yahoo.com  Sun Dec 14 01:35:28 2008
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OMG !
 
The next new generation of stock investment ideas should definitely include 
investing in a company that has the ability to measure farm animal farts so 
the government can figure out how much tax to assess the farmers.....  
 
(Should the farmers suggest that the consumer be taxed instead, since it is 
the consumers who are demanding their farm animals products?)

--- On Sat, 12/13/08, bob ford <bobford79 AT yahoo.com> wrote:

From: bob ford <bobford79 AT yahoo.com>
Subject: [Homestead] EPA Exempts Factory Farms From Emissions Reporting Rule
 



>From cayadopi AT yahoo.com  Sun Dec 14 01:45:25 2008
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Subject: [Homestead] banks - non-borrowed reserves
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Bob, I've lost my placemarker on a comment you made sometime in the past 
couple of days.
 
http://federalreserve.gov/releases/h3/Current/
 
AGGREGATE RESERVES OF DEPOSITORY INSTITUTIONS AND THE MONETARY BASE   
 
 
What's your take on "non-borrowed reserves"
 
 
To me, if you borrow something, you don't own it.  So does this mean 
non-borrowed means the things you own or the value of the things you own?  
<G>  If so, check out the health of the banks' non-borrowed column since Jan 
2008............



>From cayadopi AT yahoo.com  Sun Dec 14 02:03:30 2008
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Subject: [Homestead] Seed shortages
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A follow up on a comment made by Bob sometime in the last couple of days.... 
more or less along the lines of reduced food supplies from commercial farmers.
 
What I would like to know is would that result in reduced seeds available for 
purchase?
 
 
 
I have read that hybrids don't reproduce "true", and therefore we should look 
for non-hybrid heirloom seeds.   Has anyone found this true about the 
hybrids, to the point where it matters?  
 
 
I've ordered some heirloom seeds, but would love a link to someplace that has 
more heirlooms than hybrids.
 
 
I cooked up a store-bought eggplant today and scraped out some of the seeds.  
I've never dried my own seeds before and was just curious if they would 
actually sprout.
 
 
-------------------------
 
Oops, I mentioned cooking....
 
 
NEW RECIPE TRIED TODAY
 
VENEZUELAN STYLE EGGPLANT W/ GREEN BEANS
 
Peel the eggplant
Cube the eggplant (although next time I think I'll try in thin strips)
 
Marinade the cubed eggplant for 20 mins - 2 minced garlic cloves & about 3 
tblsps olive oil (toss)
 
Bake eggplant/garlic on a baking sheet for about 20 mins.
 
Meanwhile in a large pan, sautee  one good sized onion, about 1 cups of 
sliced fresh mushrooms, then add cooked green beans (I used about a quart),a 
pint of stewed tomatoes, 1/2 - 1 pint of tomato sauce, salt & pepper.  (ok to 
sub shallots for onions)
 
Add the eggplant to the pan, cover and simmer until eggplant is texture you 
prefer.
 
(6-8 servings)
 
It was slightly bland for my taste - but still good.
 
 
 
And Cathy, thanks for the sweet potatoe recipe... I've never had it, and love 
trying new recipes.



>From erthnsky AT bellsouth.net  Sun Dec 14 03:01:54 2008
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Subject: Re: [Homestead] Seed shortages
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Leslie wrote:

> I have read that hybrids don't reproduce "true", and therefore we
> should look for non-hybrid heirloom seeds.   Has anyone found this
> true about the hybrids, to the point where it matters?

It matters...And if you choose heirlooms, with each generation, that
plant will adapt to your local conditions. Hybrids don't.
>
>
> I've ordered some heirloom seeds, but would love a link to someplace
> that has more heirlooms than hybrids.

I'm keeping it brief, because you will be inundated with responses
here..do a websearch on open pollinated seed.
>
>
> I cooked up a store-bought eggplant today and scraped out some of the
>  seeds.  I've never dried my own seeds before and was just curious if
>  they would actually sprout.

In my experience, IF they germinated next year(they don't germinate well
for me) the plant will probably not produce the fruit you hold now.  It
may be better or worse..it costs you nothing to try it.

> Oops, I mentioned cooking....
>
>
> NEW RECIPE TRIED TODAY
>
> VENEZUELAN STYLE EGGPLANT W/ GREEN BEANS
>

Sounds very good-different...thanks
--
“Fear is the path to the Dark Side. Fear leads to anger. Anger leads to
hate. Hate leads to suffering.”        Yoda