Vendetta1 said:

In addition to the 75 lbs I have already lost, I want to lose another 50 pounds. I never really thought about all the extra weight i was carrying around because it really didn't matter to me: I was still Ivy. But, I have noticed that I feel tons better being smaller.

WOW! Awesome job!

ScarletScandal said:

My body is weird. I only exercise a couple times a week, I eat what ever I want, but I remain damn near shredded, but I'm trying to get shreddeder.

My husband is like this. He NEVER works out. Well, he worked out with me once a month or two ago....quit halfway through, and complained he was sore the whole next day.

Anyway, he eats like shit and never works out, and he's ripped.

It'll catch up with him someday I'm sure.

IDontBelieveYouHeardMe said:

retina said:

I hate gyms. Not because of the painful exercise you do there but because of all the steroid-pumped idiots hanging around, the stench of sweat, the waiting around to use a certain machine, etc. Luckily when I moved into a new apartment two years ago, it turned out that the building has a small gym and there's almost never anybody there! I'm not even exaggerating; I've been going there twice a week for a few months now and there might have been somebody there once or twice during that whole time. Other than that, I'm completely alone, can play my own music etc. It's as if I was some kind of billionaire with a private gym.

So anyway, I am starting to get results, although not as fast as I used to a few years ago. I have to work a lot harder these days and the most difficult thing is to lose belly fat. My body is way happier adding muscle than burning fat (despite doing 80% cardio and 20% weights) so if I don't watch out I'll end up with a beer belly shaped like a six-pack, lol.

You're probably struggling to lose fat because you've signed up to some of the main gym myths/mistakes: 1. You should be doing 80% weights and 20% cardio, not the other way round. In fact, you could even drop the cardio altogether and incorporate your weights into a circuit routine with little rest between sets. Ever noticed that the best physiques in the gym are in the weights room and that the cardio machines are always occupied by flabby people? 2. Don't do steady state cardio as it's pretty useless, it's boring and certain forms are bad for your joints and bones. If you want to lose fat, do a form of interval training. 3. It's what goes in your mouth that determines whether or not you're lean and defined. You can exercise 'til the cows come home, but if your diet is poor, you have an excess of calories (especially if they are from carbs) then you'll never get cut. 4. Use free weights and not machines. Compound, natural movements activate more muscle and trigger growth, testosterone production and calorie burning than artificial, isolated movements.

Yeah.. That!

veronikka said:

alandail said:

That's because the theory is wrong. You have to start with getting the nutrition right, not the calories. Try watching the movie Fat Head, which should be free on netflix. This is a great intro into why so much about what we've been taught about nutrition is wrong.

Wacth that first, then try this. Each time you eat, make sure 30 percent of your calories come from carbs, 30 percent from protien, 40 percent from fat. Since fat has 9 carbs per gram while protien and carbohydrates have 4 grams each, just match the protien grams to the carbohydrate grams and have the fat grams be about half of that. If you have to error one one because of the situation, let the fat go a bit higher to ensure protien and carbohydrates match.

For carbohydrates, be sure to subtract out fiber and sugar alchohal, which are included in teh total carbs count, but really shouldn't count since your body doesn't use them. It's important to keep the right ratios every time you eat. That's more important that total calories consumed (althought that is also a factor, it's not as important as we've been taught). Also, as much as possible try to stick to carbs that have a low glycemic index.

Get all of this right and you should start losing body fat without losing lean body mass because you've made your body chemestry work for you. If you instead eat like we've all been taught, your body fights you every step of the way. Low fat, high carbohydrate meals lock your fat into your fat cells and prevent your body from burning them for fuel.

I do this already, I am at about 1400 calories a day, 125g carbs and 125gprotein and about 49g fats. I count it all, I must say though, I have a hard time hitting that protein goal, carbs are so easy but I find it hard to eat all that protein. This is why I try to only eat vegetables for my carbs now. I have never subtracted out fiber though, I count it all. I began eating this way in May of 2010 and lost 70lbs but as of February this year the weight has not come off at all. i know some weight training may help but I just have no idea what to do when it comes to weights

[Edited 11/26/11 9:40am]

Have you tried drinking protein shakes. Stay away from the ready made ones like slim fast and all that shit.

Look for a protein powder with the lowest sugar possible and around 52g of protein. Drink that before/after/or during your workout.

Start out with like 8 or 10lb hand weights. Do squats, front/back lunges, plie squats all kinds of resistance excercises while holding them. Do lower body/abs on day one. If your form is right less is more. Do like 20 min lower body, 20 min abs. Do each set for one full minute. Then a burst of cardio.

Like, Do regular squats holding hand weights for 1 minute. Then do front lunges holding the weights for one minute, then do box squats with weights for one minute. Now do a minute of cardio such as frog hops or jump rope.

Now you're back to lunges. 1 minute plie squat holding weight. 1 minute back lunge holding weight. 1 minute drop step. Then one minute cardio.

Do 4 sets of circuits like this, then move onto abs.

Next day upper body/abs in the same sort of format as above.

I know a lot of people will tell you not to work your core everyday. I would work it 2 days straight, and rest a day. Or just do cardio on the day of rest, but do VIGOROUS cardio.

Don't forget to drink your water. Add some lemon juice to it. It will spped up your metabolism.

Eat beans and eggs. They are your friends.

Don't eat anything with more than 4 or 5g of sugar in it.

And work your muscles to FATIGUE!!! YOU CAN DO IT!!!! Remember, if it isn't burning, it isn't working!!!

TotalANXiousNESS said:

Eat beans and eggs. They are your friends.

...eating too much of them, and they will be your ONLY friends!

For all the weight-lifters - it's not about getting bigger, but getting STRONGER. That should be your focus.

uPtoWnNY said:

For all the weight-lifters - it's not about getting bigger, but getting STRONGER. That should be your focus.

...speak for yourself...

Next month I am joining a gym and may go for the best one since I am not paying rent. I really want to get into weight lifting; all the things that people have written are very inspiring!

Deadflow3r said:

PurpleJedi said:

Deadflow3r said:

Next month I am joining a gym and may go for the best one since I am not paying rent. I really want to get into weight lifting; all the things that people have written are very inspiring!

my gym isn't the "best" but it is fancier & more expensive than the mainstream ones like Planet Fitness or Gold's, & not only do I enjoy the nicer atmosphere, BUT I use the higher fee as a bit of motivation. If I only go once in a month, then I think to myself "Damn! That workout cost me fifty bucks!", but if I stick to 3 times a week, then each workout Cost me less than five bucks. Does that make any sense?

Yes it makes sense! I checked out some gyms. The cheaper one was still nearly 50 dollars here and only had equiptment, no classes and no shower or pool etc.

the "best" has a $250.00 fee to start then $68.00 a month after that. There is a pool, free yoga classes and much more than just the weight rooms. I know the $250.00 is a big gulp to start but I see myself going there much more often then the other one for only 18.00 difference.

This year I am getting fit and that is my first objective. So I am asking myself "what gym is the best one to help you achieve that goal?"

Deadflow3r said:

PurpleJedi said:

Deadflow3r said: my gym isn't the "best" but it is fancier & more expensive than the mainstream ones like Planet Fitness or Gold's, & not only do I enjoy the nicer atmosphere, BUT I use the higher fee as a bit of motivation. If I only go once in a month, then I think to myself "Damn! That workout cost me fifty bucks!", but if I stick to 3 times a week, then each workout Cost me less than five bucks. Does that make any sense?

Yes it makes sense! I checked out some gyms. The cheaper one was still nearly 50 dollars here and only had equiptment, no classes and no shower or pool etc.

the "best" has a $250.00 fee to start then $68.00 a month after that. There is a pool, free yoga classes and much more than just the weight rooms. I know the $250.00 is a big gulp to start but I see myself going there much more often then the other one for only 18.00 difference.

This year I am getting fit and that is my first objective. So I am asking myself "what gym is the best one to help you achieve that goal?"

$50/month and no pool?!?!?

At least mine has classes (yoga, spin, zumba, you name it) sauna, steamroom, and a pool with jacuzzi. I have yet to hit the pool but I mean to soon.

I think that the "top" gym around here is Lifetime Fitness...I haven't seen it but my old therapist told me that it has indoor/outdoor pools, raquetball courts, and everything you could as for in a fitness complex...for $100/month.

Most gyms give you a free trial to check them out and see if you like it before making a commitment. I suggest you try them all out before making your investment decision. Go there at the times that you would normally workout and make sure that you'll be comfortable with the crowd (different crowds hit the gyms at different times).

So what are some good brands of Whey Protein shakes that you guys suggest?

Right now I drink GNC's Lean Shake. They are more of a meal replacement shake rather than a protein shake. I have used GNC's Pro Performance AMP Amplified Wheybolic Extreme 60, and I like that pretty well, but it's too expensive. The Lean shakes can get expensive too, but I only buy those when GNC has their online 60% sale once a month. I know that the Lean Shake I drink most likely doesn't have enough protein in it, but it has worked for me thus far in aiding in my current weight loss in the past 5 months. I've been amping up the gym visits lately and thinking maybe I need to try a protein shake offering a bit more (or should I go back to the Amplified one instead?).

Any suggestions?

[Edited 1/15/12 16:38pm]

[Edited 1/15/12 17:35pm]

missfee said:

Ok, this is gonna be harsh!

Im sorry but anyone who pays 250 start up fee is a moron! There are sooooo many gyms that dont have the start up fee.. hell, the YMCA usually waves theirs and its only less than 20 bucks! Plus they will usually set the monthly fees according to your income and even if you pay the full price its less than 30 a month!

For the beginners, why go all out on a fancy expensive gym?? First find out if its something you will stick with... If you cant make yourself get out and walk everyday, or do some sort of calisthenics
what makes you think you will go to the gym?

We belong to Anytime fitness, which is along the lines of a Snap fitness... For my husband and I it costs 58.00 a month... It has everything we need and I can use it ANYTIME! those big fancy gyms are only open certain hours and NEVER on holidays... Thats why I like the pass key gyms, I can go anytime I want... Plus how many actually use the pools and saunas, and classes.... you are there to work out, you dont need all the other crap... I have nothing against the big gyms, but my advise is to start small, or better yet, you can do all sorts of things at home... anything can be used as weights... get into a routine before you blow your money on something you wont use!

OH! I just wanted to add that having a Anytime or Snap membership grants me acess to their gyms ANYWHERE in the world! So when I travel as long as the city has them, I can use the gym!! You dont get that with the others...

.

[Edited 1/16/12 5:25am]

tinaz said:

Ok, this is gonna be harsh!

Im sorry but anyone who pays 250 start up fee is a moron! There are sooooo many gyms that dont have the start up fee.. hell, the YMCA usually waves theirs and its only less than 20 bucks! Plus they will usually set the monthly fees according to your income and even if you pay the full price its less than 30 a month!

For the beginners, why go all out on a fancy expensive gym?? First find out if its something you will stick with... If you cant make yourself get out and walk everyday, or do some sort of calisthenics
what makes you think you will go to the gym?

We belong to Anytime fitness, which is along the lines of a Snap fitness... For my husband and I it costs 58.00 a month... It has everything we need and I can use it ANYTIME! those big fancy gyms are only open certain hours and NEVER on holidays... Thats why I like the pass key gyms, I can go anytime I want... Plus how many actually use the pools and saunas, and classes.... you are there to work out, you dont need all the other crap... I have nothing against the big gyms, but my advise is to start small, or better yet, you can do all sorts of things at home... anything can be used as weights... get into a routine before you blow your money on something you wont use!

OH! I just wanted to add that having a Anytime or Snap membership grants me acess to their gyms ANYWHERE in the world! So when I travel as long as the city has them, I can use the gym!! You dont get that with the others...

.

[Edited 1/16/12 5:25am]

Actually...ALL of the gyms around here...big or small...have startup fees. The cheapest is Planet Fitness - $10 to join, $10/month.

It goes up the better the gym.

I spent almost 10 years saying, "Tomorrow I'm gonna start exercising at home...Tomorrow I'm gonna do pushups every morning...Tomorrow I'm buying an ab crunch machine....Tomorrow I'm gonna start jogging around the block..." but the reality is that I am too much of a procrastinator (and my house was too cramped) for me to implement anything at home. I do better in a gym, and with a training partner waiting for me (so that I don't flake out ).

My gym charges $225 to join - but if you join within the first week of trying it out they discount that by 50%. Motivation right there not only to JOIN since you'll save money, but to keep from quitting because then you have blown $112 + first month's fee.

To each his own.

PurpleJedi said:

tinaz said:

Ok, this is gonna be harsh!

Im sorry but anyone who pays 250 start up fee is a moron! There are sooooo many gyms that dont have the start up fee.. hell, the YMCA usually waves theirs and its only less than 20 bucks! Plus they will usually set the monthly fees according to your income and even if you pay the full price its less than 30 a month!

For the beginners, why go all out on a fancy expensive gym?? First find out if its something you will stick with... If you cant make yourself get out and walk everyday, or do some sort of calisthenics
what makes you think you will go to the gym?

We belong to Anytime fitness, which is along the lines of a Snap fitness... For my husband and I it costs 58.00 a month... It has everything we need and I can use it ANYTIME! those big fancy gyms are only open certain hours and NEVER on holidays... Thats why I like the pass key gyms, I can go anytime I want... Plus how many actually use the pools and saunas, and classes.... you are there to work out, you dont need all the other crap... I have nothing against the big gyms, but my advise is to start small, or better yet, you can do all sorts of things at home... anything can be used as weights... get into a routine before you blow your money on something you wont use!

OH! I just wanted to add that having a Anytime or Snap membership grants me acess to their gyms ANYWHERE in the world! So when I travel as long as the city has them, I can use the gym!! You dont get that with the others...

.

[Edited 1/16/12 5:25am]

Actually...ALL of the gyms around here...big or small...have startup fees. The cheapest is Planet Fitness - $10 to join, $10/month.

It goes up the better the gym.

I spent almost 10 years saying, "Tomorrow I'm gonna start exercising at home...Tomorrow I'm gonna do pushups every morning...Tomorrow I'm buying an ab crunch machine....Tomorrow I'm gonna start jogging around the block..." but the reality is that I am too much of a procrastinator (and my house was too cramped) for me to implement anything at home. I do better in a gym, and with a training partner waiting for me (so that I don't flake out ).

My gym charges $225 to join - but if you join within the first week of trying it out they discount that by 50%. Motivation right there not only to JOIN since you'll save money, but to keep from quitting because then you have blown $112 + first month's fee.

To each his own.

Moron..

JUST KIDDINGGGG!!

This is why I say to just start out using your own body... no silly machines, no dumb fad diets, just put your shoes on and get your ass moving! Thats free!!!

tinaz said:

PurpleJedi said:

Actually...ALL of the gyms around here...big or small...have startup fees. The cheapest is Planet Fitness - $10 to join, $10/month.

It goes up the better the gym.

I spent almost 10 years saying, "Tomorrow I'm gonna start exercising at home...Tomorrow I'm gonna do pushups every morning...Tomorrow I'm buying an ab crunch machine....Tomorrow I'm gonna start jogging around the block..." but the reality is that I am too much of a procrastinator (and my house was too cramped) for me to implement anything at home. I do better in a gym, and with a training partner waiting for me (so that I don't flake out ).

My gym charges $225 to join - but if you join within the first week of trying it out they discount that by 50%. Motivation right there not only to JOIN since you'll save money, but to keep from quitting because then you have blown $112 + first month's fee.

To each his own.

Moron..

JUST KIDDINGGGG!!

This is why I say to just start out using your own body... no silly machines, no dumb fad diets, just put your shoes on and get your ass moving! Thats free!!!

Yeah, and I am free to put you on the list.

PurpleJedi said:

tinaz said:

Moron..

JUST KIDDINGGGG!!

This is why I say to just start out using your own body... no silly machines, no dumb fad diets, just put your shoes on and get your ass moving! Thats free!!!

Yeah, and I am free to put you on the list.

I agree, a big fancy gym isn’t necessary, but what works for some people may not work for others.

When I took up running I could have just bought a pair of shoes and headed out the door. Instead, I joined a learn to run clinic and when I trained for the 10-mile race I joined a clinic for that as well. I needed the structure and schedule to keep me going. We only met once a week, but knowing I had to be prepared for the group run kept me running on my own in between.

There’s a gym in my condo I can use for free and I tried working out there but it simply doesn’t work for me. There are no windows and it’s in a smaller room and I just don’t like it.

Knowing I’ve paid to do something forces me to go there. There’s also such a variety available, all of the machines, the track, the pool, the classes, etc. And I generally meet my bf there, so we hold each other accountable.

Gym fees can vary widely by area. I’m at the YWCA (on the cheaper side of things) and my bf and I have a dual membership and pay $98/month for both of us. It would be about $60 each individually. We both do classes and use weights and various cardio machines, I use the track, he uses the pool and sauna regularly so we’re getting our money’s worth.

And when you’re just starting out, it’s nice to be in a place where there are trainers available to ask questions of, teach you how to use the equipment, help you understand what to do.

CarrieMpls said:

I agree, a big fancy gym isn’t necessary, but what works for some people may not work for others.

When I took up running I could have just bought a pair of shoes and headed out the door. Instead, I joined a learn to run clinic and when I trained for the 10-mile race I joined a clinic for that as well. I needed the structure and schedule to keep me going. We only met once a week, but knowing I had to be prepared for the group run kept me running on my own in between.

There’s a gym in my condo I can use for free and I tried working out there but it simply doesn’t work for me. There are no windows and it’s in a smaller room and I just don’t like it.

Knowing I’ve paid to do something forces me to go there. There’s also such a variety available, all of the machines, the track, the pool, the classes, etc. And I generally meet my bf there, so we hold each other accountable.

Gym fees can vary widely by area. I’m at the YWCA (on the cheaper side of things) and my bf and I have a dual membership and pay $98/month for both of us. It would be about $60 each individually. We both do classes and use weights and various cardio machines, I use the track, he uses the pool and sauna regularly so we’re getting our money’s worth.

And when you’re just starting out, it’s nice to be in a place where there are trainers available to ask questions of, teach you how to use the equipment, help you understand what to do.

Exactly what drives ME.

CarrieMpls said:

I agree, a big fancy gym isn’t necessary, but what works for some people may not work for others.

When I took up running I could have just bought a pair of shoes and headed out the door. Instead, I joined a learn to run clinic and when I trained for the 10-mile race I joined a clinic for that as well. I needed the structure and schedule to keep me going. We only met once a week, but knowing I had to be prepared for the group run kept me running on my own in between.

There’s a gym in my condo I can use for free and I tried working out there but it simply doesn’t work for me. There are no windows and it’s in a smaller room and I just don’t like it.

Knowing I’ve paid to do something forces me to go there. There’s also such a variety available, all of the machines, the track, the pool, the classes, etc. And I generally meet my bf there, so we hold each other accountable.

Gym fees can vary widely by area. I’m at the YWCA (on the cheaper side of things) and my bf and I have a dual membership and pay $98/month for both of us. It would be about $60 each individually. We both do classes and use weights and various cardio machines, I use the track, he uses the pool and sauna regularly so we’re getting our money’s worth.

And when you’re just starting out, it’s nice to be in a place where there are trainers available to ask questions of, teach you how to use the equipment, help you understand what to do.

That's exactly what gets me off my ass and driving to go there. I'm a serial procrastinater as well, so I can easily use dumb excuses to skip the gym, but two things have been driving me as of late: My bank account and the fact that I've proved to myself that when I work out, and eat right, I lose weight. The only thing that I wish I had was a gym partner, but for now, I have enough motivation factors to keep me going to the gym. I keep a picture of myself when I was going to a wedding a few years ago in this hot dress, on my nightstand to remind myself to stay on track. I also put my gym bag in the car when I work so that straight after work I can go to the gym.

missfee said:

CarrieMpls said:

I agree, a big fancy gym isn’t necessary, but what works for some people may not work for others.

When I took up running I could have just bought a pair of shoes and headed out the door. Instead, I joined a learn to run clinic and when I trained for the 10-mile race I joined a clinic for that as well. I needed the structure and schedule to keep me going. We only met once a week, but knowing I had to be prepared for the group run kept me running on my own in between.

There’s a gym in my condo I can use for free and I tried working out there but it simply doesn’t work for me. There are no windows and it’s in a smaller room and I just don’t like it.

Knowing I’ve paid to do something forces me to go there. There’s also such a variety available, all of the machines, the track, the pool, the classes, etc. And I generally meet my bf there, so we hold each other accountable.

Gym fees can vary widely by area. I’m at the YWCA (on the cheaper side of things) and my bf and I have a dual membership and pay $98/month for both of us. It would be about $60 each individually. We both do classes and use weights and various cardio machines, I use the track, he uses the pool and sauna regularly so we’re getting our money’s worth.

And when you’re just starting out, it’s nice to be in a place where there are trainers available to ask questions of, teach you how to use the equipment, help you understand what to do.

That's exactly what gets me off my ass and driving to go there. I'm a serial procrastinater as well, so I can easily use dumb excuses to skip the gym, but two things have been driving me as of late: My bank account and the fact that I've proved to myself that when I work out, and eat right, I lose weight. The only thing that I wish I had was a gym partner, but for now, I have enough motivation factors to keep me going to the gym. I keep a picture of myself when I was going to a wedding a few years ago in this hot dress, on my nightstand to remind myself to stay on track. I also put my gym bag in the car when I work so that straight after work I can go to the gym.

For the first time in a minute I actually hit the gym in the morning before work today.

Motivation? Hot water heater busted at home...needed to use the showers.

Necessity is the mother of invention AND motivation!!!

PurpleJedi said:

missfee said:

That's exactly what gets me off my ass and driving to go there. I'm a serial procrastinater as well, so I can easily use dumb excuses to skip the gym, but two things have been driving me as of late: My bank account and the fact that I've proved to myself that when I work out, and eat right, I lose weight. The only thing that I wish I had was a gym partner, but for now, I have enough motivation factors to keep me going to the gym. I keep a picture of myself when I was going to a wedding a few years ago in this hot dress, on my nightstand to remind myself to stay on track. I also put my gym bag in the car when I work so that straight after work I can go to the gym.

For the first time in a minute I actually hit the gym in the morning before work today.

Motivation? Hot water heater busted at home...needed to use the showers.

Necessity is the mother of invention AND motivation!!!

True.

TotalANXiousNESS said:

Don't forget to drink your water. Add some lemon juice to it. It will spped up your metabolism.

Eat beans and eggs. They are your friends.

Don't eat anything with more than 4 or 5g of sugar in it.

And work your muscles to FATIGUE!!! YOU CAN DO IT!!!! Remember, if it isn't burning, it isn't working!!!

If you are lifting weights and you want to see some real gains, try working to failure on each set.

Do NOT count how many reps you are doing, or set a number of reps you want to do. Just start lifting and keep going until you can't any more.

I will do one warm-up set and then four sets to failure.

Talk about results! But you'd better be used to lifting before you try this. Otherwise, you'll never be so sore.

Deadflow3r said:

Next month I am joining a gym and may go for the best one since I am not paying rent. I really want to get into weight lifting; all the things that people have written are very inspiring!

Awesome! But please do me a favor:

1. Make sure you learn the correct form for every exercise. If you use the correct form, you'll get faster results and you won't hurt yourself.

2. When you start working out, take it real slow at first. If you have never lifted or worked out before, I'd suggest that for the first two or three weeks, you use such light weights that you can't even tell you're lifting. The reasons are: (a) it will help you memorize the correct form; and more importantly (b) you won't get sore. So many people kill it the first time in the gym and then can't move their body for a week, and just never go back to the gym.

3. And very important - stretch before working out. Do NOT ever skip stretching. Get someone to teach you what stretches you should do, and then do them. I stretch for 10 minutes before each workout. I credit this and good form to the fact that I am almost 53, work out with 225 pounds on the bench press, and have not hurt myself in more than 10 years. You should probably stretch after working out too, but I have to admit that I don't. I'm usually too spent at the end to want to stretch.

The way I look at it is, if you are getting sore, then you are lifting or running too much. You should work up to maximum effort.

.

[Edited 1/16/12 8:00am]

RodeoSchro said:

Deadflow3r said:

Next month I am joining a gym and may go for the best one since I am not paying rent. I really want to get into weight lifting; all the things that people have written are very inspiring!

Awesome! But please do me a favor:

1. Make sure you learn the correct form for every exercise. If you use the correct form, you'll get faster results and you won't hurt yourself.

2. When you start working out, take it real slow at first. If you have never lifted or worked out before, I'd suggest that for the first two or three weeks, you use such light weights that you can't even tell you're lifting. The reasons are: (a) it will help you memorize the correct form; and more importantly (b) you won't get sore. So many people kill it the first time in the gym and then can't move their body for a week, and just never go back to the gym.

3. And very important - stretch before working out. Do NOT ever skip stretching. Get someone to teach you what stretches you should do, and then do them. I stretch for 10 minutes before each workout. I credit this and good form to the fact that I am almost 53, work out with 225 pounds on the bench press, and have not hurt myself in more than 10 years. You should probably stretch after working out too, but I have to admit that I don't. I'm usually too spent at the end to want to stretch.

The way I look at it is, if you are getting sore, then you are lifting or running too much. You should work up to maximum effort.

.

[Edited 1/16/12 8:00am]

See now im the opposite! I stretch a little before running, but too much stretching on cold muscles isnt good...Can cause injuries... Warm up with a 10 minute walk, stretch my muscles, then do my 5 miles, then weights... If its not a weight day I will run further, and always stretch after a run.. I feel it helps keep me limber more than anything else... Ive been doing it this way for 5+ years and im 44 years old...

I also feel if im not sore after doing weights, then I didnt work hard enough...

But I am like a drill instructor.. Ive made people puke when they have worked out with me... Soooooo i may not be the best one to give advise!