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|Sunday, May 6th, 2007|
I don't know if anyone still reads this group but......
...I figured I'd throw a post up here.
No more military, a new job, a new gym membership, and being back in NoVA all lend themselves to a totally new life for me. I spent the last 6 years with total and complete access to a free gym and all the nutritional advice anyone could want and I never really took full advantage of that. The military is supposed to inspire one to be a better person both physically and mentally(I would tend to argue this point), and for the most part it does, but I have never felt more motivated in my whole life than I have in the last 2 weeks. Olympus gym is a pretty sweet gym and I got a sweet deal on a membership there. I just ran for like 40 minutes outside(it's a beautiful day) and now I'm deciding what I should eat.
Now for a question:
I'm a pretty knowledgeable guy when it comes to fitness. I know how proper nutrition effects your life and I know the fundamentals of a good workout, but my biggest concern is my mid-section. Anyone have advice on getting rid of belly fat? It will only get harder to rid myself of it the older I get.
I know you're not indian Alexis but this is a cool ass article anyway about a chick in a special tactics unit. http://www.msnbc.msn.com/id/18512562/?from=ET
|Sunday, October 15th, 2006|
quick dinner/ lunches for one
I'm pretty sure most of you are single working folk like me, and often face the dilemma of what to make for dinner for just yourself...
thought i'd share this new recipe i found in women's health it's satisfying and quick and you only need 3 ingredients that you more then likely have already. give it a try and let me know what you think...
Eggs poached in spicy tomato sauce
1 can diced tomatoes garlic olive oil flavor
red pepper flakes
place tomatoes and juice into food processor or blender, and pulse until you get a chunky sauce, heat sauce over medium heat in a shallow pan, add red pepper flakes to taste, heat until a gentle simmer is achieved. crack each egg individually into a small bowl. make a well with a large spoon in the sauce and gently pour the egg into the well, repeat for second egg evenly spacing. cook on medium/low heat maintain a gentle simmer for approx. 6-8 min (you may need to cook a little longer, to check for doneness gently press on egg with the back of your spoon), depending on desired doneness of yoke. spoon eggs into a bowl and serve with a generous helping of sauce, garnish with more pepper flakes if desired.
|Saturday, July 1st, 2006|
Various things I learned about fitness
Hello! I thought I'd post some things about fitness that I had learned over the years. This will be a sort of stream of consciousness as things come to me. Feel free to correct me! I appreciate any new insights. If you don't, I'll assume I'm right about everything. ;)
Before you do any strenuous activity, which includes stretching, you need to warm up. Stretching should come after because it's unhealthy to stretch cold muscles. (some people stretch first of all, which isn't good)
When working the muscles, remember that both strength and flexibility are important. I read, "a body without flexibility is a limited instrument; a body without strength is a useless instrument."
For strength and flexibility, work the muscle until it is rather fatigued (don't overwork), and then stretch it for 30 seconds or so. The muscle can also be stretched before it is worked, as long as you've warmed up already, but not necessary. Doing it afterward helps because the muscle became contracted and tight while you worked it, while stretching will help relax it and keep it from being sore the next day.
I've heard of cardiovascular endurance as a separate category from muscular strength, and I believe that, though you can also think of the heart as a muscle, and cardio will strengthen that muscle by making it work harder like strength training (in this case you make it beat faster). Cardio also gets the heart and lungs to work better as a team.
There are seven aspects of fitness: flexibility, coordination, strength, endurance, agility (move quickly with grace), equilibrium (balancing), and speed. As far as I know, the only activity that helps develop all seven to a good extent is ballet dancing. I think gymnastics and martial arts come pretty close. In any case I still supplement my ballet practice with other things.
There are different kinds of coordination (and others of the above, of course). Hand-eye coordination is helped greatly by tennis and badminton.
If you strengthen a muscle, it's a good idea to have a complementary strength (and flexibility) in the opposite muscle. If you work the quadriceps, work the hamstrings also. Though, I've heard that the quadriceps need to be a little stronger than hamstrings. (I don't doubt it, since I seem to need the quads a lot more)
Running up the stairs burns an amazing amount of calories. It's also really hard to do for very long. Kickboxing also burns a lot.
There seem to be two different ways of strengthening the muscles. Making them larger and having the ability to actually lift more weight means you do more weight and fewer repetitions. "Toning" them and allowing them to lift stuff more often means you'll do more repetitions and less weight. I guess this is why women tend to do more reps and men focus on more weight?
Nutrition: there are 3,500 calories in one pound of fat. All extra calories that the body does not burn or need to maintain your body weight is stored as fat. So to lose fat you need to consume less calories than you need to maintain your current weight, and/or burn calories.
Personally, I think the better thing to do is make sure you get all the nutrition you need (vitamins/minerals, etc.), and focus on what your body can do rather than how it looks or how much it weighs. If you try to increase your endurance for example (and not overeat), I think maybe your weight will eventually take care of itself. Weight isn't all fat, after all. Muscle weighs more than fat.
I also think this "low-carb" thing is BS. I don't know for sure. I think it's the SIMPLE carbs, e.g. sugars, that you need to watch out for. But I think whole grains are good.
I have a book for dancers called "Dancing Longer, Dancing Stronger." It basically talks about every muscle in the body and how to strengthen and stretch each of them. It's meant for dancers who are already in good shape, and it occasionally uses dance terms (e.g., plié, which simply means standing up straight and bending the knees), but I recommend it for the huge information about the body.
I read about the seven aspects of fitness so many years ago in a book that I don't remember, but I found the same information in this website: http://webpages.acs.ttu.edu/rchen/sport/knowledge/fitness.htm
The benefits of actual sports and activities: http://webpages.acs.ttu.edu/rchen/sport/knowledge/activities.html
I mostly agree with that last link, though I wonder a little bit (e.g., I thought gymnastics might help agility more significantly than that. Though, I haven't done gymnastics much).
Are you pumped yet? Current Mood: bouncy
|Wednesday, April 19th, 2006|
So...Last FRIDAY(almost a week ago)I went to Krav and did some heavy sparring. Had lots of fun doing so. But, i was also graced with several bruises and scrapes on my arm and one bruise on the top of my knee that blossomed over this past week into some huge, disgusting beast stick style bruise. So, LIGHT sparring at krav tonight. One BARELY touching kick to the knee and OMGWTFBBWOWWWWW! @_________@ It was total KO. Well, my instructor is awesome and makes these chinese herbal conconctions for bruises. So he had someone in the class rub that junx on my bruise. Then said instructor came over and proceded to rub out bruise. FOR T3H HURTING!
Dag. I am a gimp now!
;_; Current Mood: PAIN
Step it up
Great workout this morning with rossobella
. I decided to do morning today since i'm going to be busy for the rest of the day. Did cardio, and worked legs today in the weightroom. Sorry I was so "in and out" Nicole, but i had to cram in as much studying as I could XD. I'm glad you came though, i need morning motivation hehe.. Current Mood: drained
|Saturday, April 15th, 2006|
Hi, I'm actually pretty proud of myself I've been going to the gym pretty regularly. almost at my goal weight, but i'd really like to build some muscle strength.
I've had one problem though, Guys hitting on me at the gym. I'm not trying to be down on myself , but i'm not really a beauty queen or even kinda hot, so when guys hit on me there has got to be something seriously wrong with them. So in short I'm trying to find a gym buddy. i really prefer to work out by myself, but I'm sick of creeps. so if anyone is free to go to the gym (ie: freedom center) at any of these times the company would be much appreciated.
Mon- 6-9 am
wens- 6-9 am
Let me know...thanks
Tore up, from the Floor up....
Krav class last night was JAWESOME in so many ways, and I have the scrapes and bruises to prove it! Full out sparring will definately leave you pwned by the end of class. But i love it, and I really feel like i've learned a lot so far. Going to the gym in a few so I can get my cardio and weights in for the day. That will keep me up to date with my goal of weightlifting 3x a week.
I need to practice my Kung Fu forms too. Its frustrating trying to put everything together, but from demonstrations, they look very useful.
Tomorrow: More Systema training! XD Current Mood: sore
|Tuesday, April 11th, 2006|
The World is Flat
GREAT workout today. (thanks for waiting on me pinkybarbiegirl
Jay, i picked up the 7 Habits... and i really like it thus far. A lot of it almost seems like common sense, if we weren't our own worst critic :) One thing that really stuck with me from this book. Its a lot harder to keep a promise to yourself, than it is to keep a promise to someone else. But you have to treat yourself with just as much respect. When I promise myself that i will eat better, or workout harder I need to follow through.
Starting this week, i'm training twice a week at Krav which is going to be awesome for my energy levels. I also upped my weight lifting today too, so hopefully that will give my metabolism a boost. Current Mood: busy
|Friday, April 7th, 2006|
BOO for this week.
I have really been slacking this week, I only went to the gym once. I could make excuses about working 60 hours this week, but in all honesty, I couldve gone. Damn.
I got around to signing on to that sparks website, after AngryOgre said it was working for him. I put in my height and weight and it told me I was borderline obese?!?!?! WAAAY Off. For some reason it is in my genes to be more dense I suppose, I dont know, but noone at work ever believes I weigh as much as I do. I'm in decent shape, I eat right and I work out. Everyone has pounds they need to lose, but damn yo, borderline obese? I think not.
I think I'll stick my routine.
In other news, I dont use the bar bell when I do chest I almost always use dumb bells, and I moved up 10lbs on pretty much all of the chest work outs I do. Thats rockin for me. Current Mood: cheerful
Week 1 at the Freedom Center
Cool, my body is getting used to the gym punishment and I'm not nearly as sore as when I first started. Going again tonight around 5:30 until sometime after 7:00. I've kind of gotten into a routine there which is good. Usually stretch for a good 10 minutes, do some running, strength training the muscles that don't hurt too bad from the day before, run/jog some more, shower, swim, hot tub, swim, sauna, shower, go home. I found the swimming/sauna/hot tub really keeps my muscles from getting really tight. Also finding I much prefer water to any sports drink. I am eating a lot more as well (I used to not even eat 2 full meals a day). The meat and egg intake has definately gone up a lot which is awesome by me. That one Sparks health website says I should eat like 2700 calories a day, so yeah. Pretty much homecooking the stuff I eat now too, which is a huge change for me. My lung strength blows chunks, not anywhere close to my mile goal. I get out of breath long before I get tired. I am doing a lot of timing to get find out what my pace should be. Also, the indoor track has really tight corners which makes it really difficult to run a solid mile without losing a lot of time and energy. Plus, yesterday I had to weave between the joggers and walkers. I'm not a huge treadmill fan but, it seems the easiest to track my progress and of course keep a steady measurable pace.
|Sunday, April 2nd, 2006|
Well, i've decided its time to start Taking Things Seriously. I want to train in self-defence and fencing twice a week, take a pilates class at the gym at LEAST once a week, bike ride in the mornings before getting ready for my day, and do cardio EVERY DAY for at least 30 minutes and weight train at least 3x a week.
Sounds ambitious, I know, but i'm sick of making goals and never reaching them. This is the year! One of my biggest things to overcome is my eating habits. I just like how things TASTE, and will eat even when I know I'm not really hungry. I also need to drink more water so I don't suffer from bad skin and dehydration.
A good haircut was just the first step to the new me.
This entry was really random, but I just needed to vent. Current Mood: tired
|Saturday, April 1st, 2006|
I helped move mulch bags this morning at the Wellington Community center, that was a work out
whooha! Current Mood: *falsetto yelp*
|Friday, March 31st, 2006|
I did too many reps on the hip abduct. machine yesterday, soo sore. Thank you all for the advice on the weight room, I'm soo happy with the results I'm seeing after just one week. I really can't say enough about how great strength training can make you feel. I also checked out the spark people web site that star machina posted about a while ago the work-out plan seems great for those gym phobics cause they are all great exercises you can do at home (cough cough, conrad). I don't think the diet part will work too well for me it relies alot on dairy, but it definatley is balanced and seems like a lot of food. It's worth a look if you haven't already checked it out. Awesome find star machina! Current Mood: busy
|Thursday, March 30th, 2006|
I think I may use this forum to help me track my progress as the days go by, although I'm not sure if I have the discipline for that right yet.
Today goes as follows..
Eggs for breakfast
Chicken Caesar salad for lunch
Strawberry protein shake
Arbys Roast beef sammich :)for dinner(night school sucks cause I am starving at the end of class and i never have anythign to eat... so Arby's you are my bane!!!!)
I worked my arms for a daggone hour today, it was killer. I am working on a new lifting program that goes as follows....
~Monday.... Chest: push-ups - dumbbells - flys - cable crossovers - hammer stregnth machine - abs - 15-30 mins of cardio
~Tuesday... Shoulders: military press - shoulder raises(front and side) - shrugs - abs - 30 mins of cardio
~Wednesday. Back: seated back rows - lat pulldowns - standing upper back row thing that I cant remember the name of - pull-ps (although I suck at these right now) - rise and shines - back raises - 15-30 mins of cardio
~Thursday.. Arms: bicept curls - preacher curls - hammer curls - cable curls - tricept extensions(one hand) - tricept push downs - skull crushers - tricept extentions(2 hand with the rope) - abs - dips if i can manage - 30 mins of cardio
~Friday.... Legs: squats - leg presses - leg extentions - legs curls - calf raises - no cardio cause legs are dead
The gym on base has these strawberry protein shakes that are just killer. They have 50mg of protein, real strawberries, ice, and strawberry juice. I pretty much buy one everyday. I think I could make them at home, but I dont have the neccesary hardware. If anyone can recommend a good blender/smoothie maker that would be rad! Current Mood: sleepy
|Tuesday, March 28th, 2006|
Went to the freedom center today, Didn't get nearly as much done as i would have liked, but i did have to squeeze the work out in between classes. As a small victory though I actually got some work done in the weight room. I don't know what it is about that place that i find so intimidating. i have no problem getting sweaty and red faced in the cardio room, but the weight room I don't know maybe it's all of the hudge guys, who clearly know what they are doing. I on the other hand have to read the directions on the side of the machine. kinda sore, but it hurts sooo good.
oh yeah, i signed up for a balletone class, It's my goal to start taking ballet classes. I was hoping that this would be a way to ease myself in. Current Mood: sore
|Friday, September 29th, 2006|
deez nuts..deez soy nuts o mine.
hello, my name is stephanie and i am a tofu addict. i just can't say no to soy. =o ..anyone gots any delicious, soy-filled recipes? Current Mood: chipper
|Monday, March 27th, 2006|
So yesterday I went to the place I take Krav to partipate in a free Systema training session. I was a -little- intimidated (!!!) because a: I was the only girl and b: nobody else from my friday class was there! I was expecting some other students, but all of the other guys that came were big and had trained in Systema before. -_-;; But anyways, free is free, so I sucked it up and decided to get everything out of I could. Besides, the trainers studied under a guy named VLAD! TOUGH!
And wow. Basically we did a lot of drills to toughen our fists/punches. This included a lot of pushup work. And I'm talking push-ups on w/ closed fists. Ugh. I have weak little t-rex arms which can barely do regular push ups. One drill involved us falling from a standing position into pushup position on fists. o_o. Needless to say I had to do it from my knees. Then we had to do that on someone lying on the floor face up. I was a little put out when one reggae guy said he wouldn't do it on me. My instructor had no problem doing it though! That exercise will toughen you up REALLY quickly. He took one fist to my liver (which I found out only AFTER I yelled cause it hurt)and that stuck with me making it hard to go to sleep last night. Woke up this morning alright though, albeit a little sore.
All of the guys were really nice though, and I talked to one dude about fencing for a bit, since apparently he helps teach @ MWC. I would really like to learn more Systema techniques, so maybe i'll see if I can find a seminar or something in the area. Also, i find out they teach brazillian stick fighting(which apparently can be applied to most weapons) on M&W so after 24 finishes up, i'll probably start training on Monday nights too.
What a great workout! Thanks for all the repsonse this community has gotten btw. I'm excited! :D
Nicole, I am going to try out that raspberry dessert, it looks good! :) Current Mood: nerdy
Oh jeebus, my liver is still sore today! o_o More on Systema training later today XD Current Mood: punished
|Sunday, March 26th, 2006|
Hey kids, Matt here, just joined. I'm looking to form a regular routine to get back in shape. My weight is fine if not a bit low. What I do want is better muscle tone and endurance. I'm also seeking a healthier diet. Because of my high metabolism I'm really more after quality balanced food rather than carb counting. Kick the fast food and pre-prepaired foods for fresh home cooked stuff. If anyone has any advice or references on the exercise or any recipes they'd like to share I'd be really grateful.
One interesting comment I heard about grocery shopping was to try to stay around the outside walls and buy as little from the isles as possible.