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GMAT Club's Health & Fitness Thread

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GMAT Club's Health & Fitness Thread [#permalink] New post 19 Mar 2011, 18:00
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Current Activities of GMAT Club Health & Fitness Group Members (12 Athletes)
  • Av – Taking baby steps into the world of bodybuilding
  • jko – Cycling and climbing
  • Michmax3 – Yoga, cardio, and improving nutrition
  • bpengage – Training for a half marathon and improving nutrition
  • eskimoroll – Weight training, cardio, tennis, golf, and improving nutrition
  • tssambi – Weight loss and improved flexibility
  • Entwistle – Weight loss, as well as increased speed, stamina, and strength
  • 730i – Training for a marathon
  • mbanimal2011 – Training for a marathon
  • humphy – Running for weight loss and increased stamina
  • futurestrategist – Training with Scooby’s bodybuilding workout
  • vwjetty – P90X and basketball
  • BMR21 - Crossfit

Let me start by commending the members of this community for having such amazing work ethic. Over the past couple of years, I’ve seen thousands of people labor through months of GMAT prep (sometimes more than once), endure the painful and humbling experience of business school applications, and go on to attend some of the most prestigious business schools in the world. Unfortunately, none of these achievements come without sacrifice, and I’d wager that most of us abandoned our health and fitness goals somewhere along this journey.

We’re now in the early months of spring and many of you are probably waiting for business school to begin in the fall, or perhaps waiting for next year’s essay questions to be released sometime this summer. In either case, your goal-seeking personality is probably feeling a little under-challenged right now. So, I’ve got a new challenge for you to achieve over the next 3-6 months: realize your health and fitness goals now (even if they're short-term goals!).

I’m not a fitness expert, but I enjoy researching a new hobby and working hard toward a goal, just like many of you. I’m guessing that we have a few GMAT Club members that are fitness fanatics, so hopefully they’ll stop by and share their advice!

I’ll make a post with my own goals as a template, but feel free to add/omit anything you’d like for your own post. If enough people are interested, I’ll add a sticky thread like we use for applicant profiles for everyone to track their results.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 23:23
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A quick addition to the "diet" section:

Daily - 2 spoons (ot 3 tea spoons) of flax seed, processed in your coffe grinder.

Provides the invaluable Omega 3 acids, beneficial to so many of our systems.

Check out this BBC study on its cognitive benefits.

I prefer flax seed that I myself processed to any other omega 3 source (flax oil, fish oil, etc.).
Once you grind it, you should keep the processed seed in the fridge (omega 3 is very volatile and its benefits are lost at higher teperatures).
You may add it to yogurt, salads, etc.
I personally drink it with water and am not averse to its taste at all, I even like it.

Good luck, guys!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 10 May 2012, 11:07
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georgepaul0071987 wrote:
Has anyone got a six pack just by controlling their diet with little/no exercise ?


Depends if you want a six-pack that's nothing more than being scrawny and having low bodyfat (i.e. being 6ft tall and 150lbs with 6% bodyfat), or having one on a body that's built like an athlete.

The first one is pretty easy--basically just starve yourself. Not particularly good for fitness or long-term health though.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 05:33
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Av wrote:
Post some goals, so we can hold you to them :)


Hm, ok.

Well, my biggest concern is that I'll stop doing the activities I enjoy in order to make time for studying and applications, so my goals would be to make sure I go on at least 2 decent rides per week (40 miles +), and to make sure I go climbing 3x a week.

However, I think we can both agree that those are relatively boring goals to track progress for...

So lets say for biking:
Get my 40 mile time to 2.5 hours (which is what I was doing it last year, before winter kicked in)
Achieving that, get it down to 2.2 hours (more of a challenge)

For climbing:
Lead-climb a 5.10 outdoors
Achieving that, a 5.11.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 08:36
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My goal is to drink 8 glasses of water and take a multi vitamin every day, starting today
and to increase my yoga classes to a steady 3x per week (right now its hit or miss) and do 30 min of cardio 5x per week

And while I know any attempts to not go out boozing over the summer are likely futile, I can at least make it my goal to do it less often and at least not smoke any cigarettes when I do!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:16
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Funny cause I just decided today to start training for a half marathon, sort of to have a structured workout to follow and also to get myself better in shape for bschool... Unfortunately there aren't any races nearby me (I'm in South America currently), so I'll have to keep myself motivated. I googled half marathon training and several websites popped up with training schedules. Also I know there are tons of runner's forums out there

Another goal is to avoid junk food completely and to limit sweets to once a week... I never ate a lot of that stuff before, but recently I've been eating them consistently. I've found that once you start, it's hard to stop.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:25
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This definitely is a pretty relevant thread for me. I used to be really active with sports (kayaking, climbing, mountain biking, tennis, lifting, etc.) around 5-6 times a week. Since getting married a couple years ago and through the course of this past year of focusing on work and b-school apps, I'm dismayed to see that I've gotten weak and fat. :( I got too used to the good life (being lazy and exploring all the great restaurants around town).

I'm hoping to drop at least 15 if not 20 pounds by the time I get to b-school. My wife and I have been working out 3 times a week (weights and cardio at the gym) and playing tennis and stuff. Hopefully when the weather gets nicer, we'll be able to play more tennis and golf as well.

As far as diet goes, I'm finally getting serious about it again and hopefully I can stay motivated to drop some pounds. Primary goal: fit into the suits I used to wear when I was skinny! :-D
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:52
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Hey Av, great post to start.

I'm trying to bring my waist down to 32 inch again. I did so in 2009 and will do so again this year.

Current Waist = 36"
Target Waist = 32" and be able to sit in Lotus Pose for 30 min (so definitely improving flexibility)
Target Date = 31 Dec, 2011
I also have an intermediate goal of reaching 34" by 31 Aug, 2011.

I am pretty much a fitness minded guy and whenever my health & fitness levels drop (increase in waist size), i loose interest in all other areas of my life too. I remember i had my first workout session on 10 jan 2006. I had a monsterous waist of 38+ @ 104 kg body weight. By the end of 2009, i was at a lean 32" @ 78 kg.

Throughout 2010, i focused on my job, gmat preparation and other non fitness stuff and all that led me to where i am currently. When i pressed hard for gmat, i lost health and vice versa. I kept on doing this in a cyclic manner and nothing happened. I lost the hard earned physique and didnt write gmat. Moreover, i was sad at my work as well. My relationships turned sour.

So 2011 brings lot of hope, challenge and targets :). I have learnt what went wrong in 2010 and will make sure i dont blindly commit the same blunders this time.

Cheers to all !!!!!!!!!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 20:16
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I like the Lotus Pose goal :D

Infact, I think I'll adopt it... Currently, even if I manage to get into the Lotus Position, it would take a team of competent surgeons to untangle me :P

My fitness goals to be achieved on or before the 19th of August, 2011 (my 25th Birthday):
1. Reach me ideal weight of 80 Kg
2. Be able to run 2.5km in 15 minutes
3. Do 20 pull ups and 50 push ups
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From 650 to 710 to 750 - My Tryst With GMAT [Experience Thread]

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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 28 Mar 2011, 22:29
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Av wrote:
Has anyone started their challenge(s) yet?


I have! I got myself enrolled in a gym! They had an awesome offer - 3 months of personal training for Rs. 8000/- (that's like $180) :beer:

It's workout time!
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From 650 to 710 to 750 - My Tryst With GMAT [Experience Thread]

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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 01 Apr 2011, 10:28
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Going for my first Marathon April 30th in Nashville. With the GMAT and apps all over with I have more time to train. Just hoping to finish without walking, the longest I have gone prior to this is a half marathon so we'll see what happens.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 04 Apr 2011, 13:27
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You know at first I thought adding and stepping up the routine would just eat away at valueable time, but now I can't live without it. My workout is a 3 mi run 4 to 5 days a week with moderate weights. The endurance training is great not only for health but for test stamina too!

I have a goal of 3 mi in 30 min and 1 mi in 8 min.

Been Doing this for a solid month and lost 5 lbs already.

See you on the track!

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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 04 Apr 2011, 13:45
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humphy wrote:
You know at first I thought adding and stepping up the routine would just eat away at valueable time, but now I can't live without it. My workout is a 3 mi run 4 to 5 days a week with moderate weights. The endurance training is great not only for health but for test stamina too!

I have a goal of 3 mi in 30 min and 1 mi in 8 min.

Been Doing this for a solid month and lost 5 lbs already.

See you on the track!

Posted from my mobile device Image

I'm really addicted to my new routine as well. I've had good gains so far, but the 4 weeks following April 11th are going to be my best.

If you're looking to improve your speed and stamina for 3 mile runs, you might benefit from interval training. There's a lot of literature out there on the subject, so I'll let Google give you some suggestions. Here's a news article on the subject to give you some background: http://www.cbsnews.com/stories/2005/06/ ... 5228.shtml
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 17 Apr 2011, 14:07
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Went out on my first ride of the year today.

http://www.endomondo.com/workouts/kfI5NXSiBKg

Went nice and slow and still felt brutalized. As long as i can get a couple or a few rides in per week, should get my biking endurance back soon enough.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 17 Apr 2011, 14:11
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I've been following Scooby's workout for few weeks. Hopefully by summer end, I'll be back in shape! www.scoobysworkshop.com/schedbeginning.htm
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 19 Apr 2011, 08:54
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For interval training, I'm not sure that there is a 'right' answer in terms of length/intensity of intervals.

The basic idea is that you you have intense cycles and recovery cycles. Your intense cycles should last x minutes, and be intense enough that you cant maintain that intensity for significantly longer than x minutes. Your recovery cycles should be less intense, and long enough that you have time to recover a bit.

Now, the shorter your cycles are, the more intense your intense cycle will have to be in order to match the criteria of 'not being able to maintain that intensity for more than the length of the cycle'.

Similarly, the more intense your intense cycles are, the easier your recovery cycles will have to be.

A good approach might be to get a heart rate monitor, and base your cycles off your heart rate.

For example, I've often done interval training where I set an alarm for 175bpm and an alarm for 115bpm. Start off, run at a high speed until you hit 175, then slow down til you hit 115, etc. (Obviously the specific heart rate caps you set will be tailored to your specific goals)
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 04 May 2011, 15:54
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woo woo, 2:27 for 40 miles. broke the 2:30 barrier.

http://www.endomondo.com/workouts/msdU7WYsnec

Next up, 2:15.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 09 May 2011, 13:11
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I tried crossfit for the first time last week, and it was awesome. Its probably the most intense workout ive had, and its fun to do some unconventional stuff. the one drawback is the cost, the local crossfit gym is $140/month, but luckily they had a Groupon a few weeks ago for 12 classes for $40. I definitely recommend it.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 20 Jun 2011, 12:20
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I started the dietary protocol for Leangains Intermittent Fasting today. Next Monday I'll begin training in a fasted state as well. There's a ton of information out there about the benefits of IF and how it works, but I'll share the basics to give you an idea. A friend of mine is currently maintaining 6-7% bodyfat (very lean), but I'll be shooting for 10%.

The typical schedule is to eat your meals between 12PM and 8PM, and fast for the remaining 16 hours of the day. Your meals should consist of healthy foods with a caloric intake that suits your activity level (1800-2400 calories for most). It's recommended that you do your weight training around 6AM, while you're still in a fasted state.

You can arrange your feeding window however you like, but most people prefer to sleep on a full stomach. It's important that your largest meal be the first that you eat after your workout. My schedule will look something like this...

5:30am-6:30am: Arrive at the gym and complete my weight lifting routine
12:00pm: Eat Meal #1 (50% of my daily calorie intake)
4:00pm: Eat Meal #2 (25% of my daily calorie intake)
7:00pm: Eat Meal #3 (25% of my daily calorie intake)

Nutrition for training days: 2270 calories, 255g Protein, 200g Carbs, 50g Fat (add fat and reduce carbs for rest days).

Official Leangains IF Guide: http://www.leangains.com/2010/04/leangains-guide.html

I'll update later in the week if I'm achieving results without training in my fasted hours.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 09 Dec 2011, 05:20
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bb wrote:
mundasingh123 wrote:
l0rrie wrote:
Pff I think I have GMAT-Insomnia.. I just can't sleep without all the formulas and everything going through my head.. I seriously have nightmares about scoring low etc. etc... I think I should work out too.. Try to get my brains to calm down..!! :'( Anybody else suffering from GMAt insomnia?

Though I am done with my Gmat , i still dream about appearing late for the test after my quant .



Interesting... I am definitely sorry to hear that. Thankfully, you can assure yourself you are done with the GMAT and not worry about it but it is pretty strange that the dream has stuck around.
Yes bb , even more interestingly it makes me feel optimistic in my dreams that i could get a higher score .
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Re: GMAT Club's Health & Fitness Thread   [#permalink] 09 Dec 2011, 05:20
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