Tomise Weight loss And Exercise Workouts For 2022

[tomsie]

My workout today started with 2 min joint mobility
for upper body and hips.
Started a circuit of swinging a 6 or 7lb sledgehammer at a lorry tire
and then doing step-ups on the tire. Changed hands I
swung the sledgehammer to strengthen the whole body.
Those sledgehammer swings and step-ups took 14 minutes
my average Bpm was 99 and my max was 110 burned 152 calories.

Did dumbell truster with two 2kg dumbells squatted onto a raised platform
to protect the knees.
Did 5 reps for 10 sets the dumbell trusters took 5 min 37 sec to do,
the average Bpm was 99 and the max bpm was 110 burned 43 calories.

Tried to do some normal press-ups my form was great and I was quick on the
way down and rested at the bottom for a second but managed 10 of them.
I know ill get better at them if I keep practicing them and could be an 
exercise I do to improve my strength as I do them slower with better form
and with less rest at the bottom of the exercise.
The exercise session today took around 25 minutes 

[tomsie]

Jan 10, 2022 16:05:39 GMT pierinifitness said:

Thanks for sharing tomsie and once again, know that I am privately cheering for you and so are others here who are following your journey.

I’m still baffled by your heart rate stats. I judge you don’t have a chest strap accessory which my experience has been of more accurate heart rate readings during my workouts. By any chance, do you take any prescription medicine that would cause your heart rate to be lower?

If not, then one thing to remember in your fitness training journey is the training principle of progressive resistance. This involves gradually increasing weight loads, reps completed during a set, decreased recovery time between sets and/or duration. Your heart rate stats will give you feedback and help you keep everything in check.

Are you able to do a weight-free squat? If so, the next exercise I’d suggest for you are double dumbbell thrusters. Rounds of 5 for starters for 10 rounds and increasing as you’re able to complete the current level.

Keep marching forward in your fitness, health and wellness journey and think long term as in the rest of your life.

Go tomsie GO!




Hi Pierini at the moment I  haven't a chest strap accessory will have to look into if I can get one for a Fitbit. 
Your spot on about the prescription medication I'm on medications called Abilify and Phenergan both affecting the heart.

The abilify may have this effect "All antipsychotics have been associated with the risk of sudden cardiac death due to an arrhythmia (irregular heartbeat).
To minimize this risk, antipsychotic medications should be used in the smallest effective dose when the benefits outweigh the risks.
Your doctor may order an EKG to monitor for an irregular heartbeat."
from www.nami.org/About-Mental-Illness/Treatments/Mental-Health-Medications/Types-of-Medication/Aripiprazole-(Abilify)

Here's a website with the side effects of Phenergan:
www.webmd.com/drugs/2/drug-6606/phenergan-oral/details/list-sideeffects

The abilify at the moment is making me very motivated and I had trouble sleeping because that's
why they put me on the Phenergan to relax me and help me sleep better. It's hard to prove
it but I feel the abilify raises my heart rate because I feel very motivated but the Phenergan has a powerful
relaxation effect throughout the day and that really could lower my heart rate. I'm hoping with the help
of my psychiatrist in a few months to very gradually lower the abilify to sleep better and have fewer side effects.

I can manage around 10 bodyweight squats in a row but sometimes the knees can be a bit doggy.
Tried the dumbell squat truster routine you recommended squatting onto a raised bench thought I wouldn't
enjoy it and it but I really enjoyed the routine.

With the progressive resistance part, I've upped my game in the last few workouts with increased intensity
and less rest but I know theirs more room for improvement would like
to be able to increase my strength by doing normal press-ups with better form slower and
with less rest at the bottom of the press-up. It's a little goal I'd like to improve on.
Wishing everybody success in their life and with their fitness journey too.

[tomsie]

Only did around a 12-minute workout tonight.
Did only a  little bit of joint mobility for the shoulders.
Then around 10 minutes circuit of hitting a lorry
tire with a sledgehammer and then doing step-ups on
the tire.

After that did 10 press-ups my form has improved
a bit since the last time I did the pressups I was
able to go slower on the way down but not able
to hold a paused position at the bottom.

The Diet is still good but I work part-time and 
am studying part-time as well. I'm in my fourth
year and while my lecturers are done. I have a thesis
to work on over the next 10 days. The combination
of work and college assignments gives me less time than
I thought to exercise.

Tonight I just exercised for fun and to get rid of some stress.
Ross Enamait has a good blog post on why some exercise is better than no exercise.
rosstraining.com/blog/2020/02/something-still-beats-nothing/

[pierinifitness]

Jan 13, 2022 21:38:03 GMT tomsie said:

Only did around a 12-minute workout tonight.
Did only a  little bit of joint mobility for the shoulders.
Then around 10 minutes circuit of hitting a lorry
tire with a sledgehammer and then doing step-ups on
the tire.

After that did 10 press-ups my form has improved
a bit since the last time I did the pressups I was
able to go slower on the way down but not able
to hold a paused position at the bottom.

The Diet is still good but I work part-time and 
am studying part-time as well. I'm in my fourth
year and while my lecturers are done. I have a thesis
to work on over the next 10 days. The combination
of work and college assignments gives me less time than
I thought to exercise.

Tonight I just exercised for fun and to get rid of some stress.
Ross Enamait has a good blog post on why some exercise is better than no exercise.
rosstraining.com/blog/2020/02/something-still-beats-nothing/

Something is better than nothing; it's all good.  Keep marching forward in your fitness, health and wellness journey and don't quit until the miracle appears.

[tomsie]

Am still on the food plan of no sugar flour and wheat.
Life is busier than I thought at the start of this thread I thought
id get in 45 minutes of exercise a day but am getting nothing
near that. But I'm happy with the exercises I'm doing and the intensity
of them. Really like the strength endurance way of training.
It feels good for the heart and lungs and good for the head
really brings me into the present moment.

Did a short 15-minute workout so far today.
It consisted of two circuits of the 7 heavy hands moves
followed by step up on a lorry tire.

Before I started exercising I had pain between the shoulder blades
from bad posture. But for the past, while the pain has gone.
Also, exercise has been improving my mood.

But after a bad nights sleep and if I late coming home from work
I'm just not up to much exercise. I'll have to train myself to do just a little
exercise every day because when I do I feel a lot better for keeping the 
up the habit. 

[mr potatohead]

There may be opportunities throughout the day to do a little here and a little there.
30 seconds ........ 1 minute ....... 3 minutes ....... 8 minutes ........ whatever, throughout the day, while waiting for something else or combined with other activities.
i.e. When I go grocery shopping, occasionally I pick up the cart by the handles with the same grip as pushing it (I don't know what that's called .... supination? openation? or something) and hold it while I roll it around the store. The more I put into the cart, the more difficult it becomes.
Pushing against a vehicle in a parking lot, using a public bench to do alternate leg exercise, picking up heavy objects that someone has set out for disposal and carrying it up the block to leave it in front of an hated neighbor's house, etc.
If you watch for opportunities, they will appear.

[TexasRanger]

Heavyhands are a brilliant exercise, I've been using them since the 1980s when they supplemented my running (when that was my focus) and I still have my original pair with the 10lb weights on them.  They're a great adjunct to training or used as a prime.  But, I'd look to Dr. Schwartz's information on better ways to use them -- you want to ensure you don't lock into a singular plain.

Also, Schwartz was a huge advocate/fan of dance and flowing movements -- many of his exercises required less back & forth work with the shoulders and more pec/biceps work.  His second book has panaerobic floor exercises targeting your abs.  

The only problem with HHs -- and I discussed this several times with Dr. Schwartz -- is the repetitive nature of the workout.  I suggested slowly them down a bit, a least with the stationary exercises and you've increased the intensity and work, hopefully improved the safety since you're reducing the number of reps.  

But at the end of the day, your diet will prove more important than your training. 

Schwartz serving during WW2:



Schwartz in his late 50s (his daughter said his arms always reeived compliments):

[tomsie]

Thanks, Mr. Potatoehead and TexasRanger for your advice.
Have been sticking with the diet and the weight is coming off and
have been walking a bit and doing some self-resistance exercises
and have gone to a personal training session this week.
Hope to make two 45 minute personal training sessions next week.

Have started doing 5 press-ups every day before I do a bit of reading
and meditating. Also did a bit of a workout with my brother. 

I like doing self-resistance exercises to limber out the body and
as a form of mindfulness before I meditate. I plan  to add more
press-ups a day as I progress and plan to add-in 
a self-resistance exercise that I hope will strengthen my arms. 
Next week I plan to get in two training sessions with the personal trainer.

Everything is a bit random at the moment but ill settle for that this
week as I was under a bit of stress to get college work done.

[BigBruvOfEnglandUK]

You will find it easier to add reps to your pushups if you do them on your knees or place your hands on a higher surface. Much easier to add 1 rep to 20-30 reps with your hands on a high surface than it is to add 1 rep to 5 on the floor. Less chance of injuring yourself as well as your shoulders may not like working against a lot of resistance in lowish reps unless they are well warmed up. Low resistance high reps have a built in warm up, Tomsie m8.

[tomsie]

Just wanted to come back to this forum to thank everybody for their advice and support.
I had high hopes when I started this thread but the diet hasn't been going well for
a while, it's hard to change the habits of a lifetime. I have been walking for exercise
and for mental wellbeing benefits. I'm sort of stuck for words. But I appreciate
the input everybody has given.

[billfish]

Mar 6, 2022 17:19:35 GMT tomsie said:

Just wanted to come back to this forum to thank everybody for their advice and support.
I had high hopes when I started this thread but the diet hasn't been going well for
a while, it's hard to change the habits of a lifetime. I have been walking for exercise
and for mental wellbeing benefits. I'm sort of stuck for words. But I appreciate
the input everybody has given.

Don't give up !  
You're in it for the long run and you'll be successful if you don't quit
Small changes all add up
We're behind you and wish you the best
Hang in there

[billfish]

BTW....walking is a great form of exercise 
Keep it up, don't be discouraged

[Michael]

Excellent post and encouragement by Billfish. I've been where You were/are Tomsie. Your diet doesn't have to be restrictive to make changes.

[BigBruvOfEnglandUK]

Mar 6, 2022 21:47:11 GMT billfish said:

BTW....walking is a great form of exercise

Unless he's walking to the cake shop, billfish m8!

[mr potatohead]

Mar 6, 2022 17:19:35 GMT tomsie said:

Just wanted to come back to this forum to thank everybody for their advice and support.
I had high hopes when I started this thread but the diet hasn't been going well for
a while, it's hard to change the habits of a lifetime. I have been walking for exercise
and for mental wellbeing benefits. I'm sort of stuck for words. But I appreciate
the input everybody has given.

We've all had ups and downs, but every moment is a new beginning.
Every moment you choose to replace a negative influence and add a tiny positive step toward building a positive habit, eventually they add up to become your life.
One bite at a time. One meal at a time. One day at a time. It's a gradual process. There's no pressure or urgency to change everything at once.
Enjoy and celebrate the small steps of success that build that winning feeling by setting up the next small step.
80/20 will take you where you want to go by doing what is beneficial most of the time. If you fall down, get up, take one more step.