Posts by trueg
User's Posts | User's Topics
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| Fitness | Any women starting p90x? | May 30 2009 04:02 (UTC) |
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I love YogaX. Only the first half is difficult and I feel like it increases my flexability and core strength. Its strange, it seems many people either love it or hate it. I get a really good sweat going during it. Do you not like it because you find it difficult to do? |
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| Fitness | No Money - Advice? | May 27 2009 19:05 (UTC) |
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Original Post by gorgeous_jen: Tuna packs quite a punch. Right now I am eating a Clover Leaf Lemon & Pepper Flaked Light Tuna right from the can. It has 18 grams of protein with a total of 110 calories ($1) and it tastes great. Later today I am having a Clover Leaf Fresh Thai Herb Yellowfin Tuna Steak with 24 grams of protien with a total of 140 calories ($1.80). |
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| Fitness | No Money - Advice? | May 27 2009 19:02 (UTC) |
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A lot of people have had great results with p90x. I've been doing it for about a month. All you really need is a resistence band for about $20. If you could afford a pull-up bar for $40, that would be good as well. The program takes about 75 min/day 6 days a week. It's not a weight loss system, but a way to get a relatively fit person in excellent condition. This forum has a lot of before & after pictures...http://forums.teambeachbody.com/groupee/forum s/a/tpc/f/5082996357/m/1801096661 Technically the program costs about $120, but if you are really hard up you can technically just download them off of the Internet |
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| Fitness | Any women starting p90x? | May 27 2009 18:05 (UTC) |
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Original Post by plankcm: I'm just about to finish my first recovery week and it's not the rest filled week I thought it would be. Core Synergistics works you pretty hard and you do it twice (at least on Classic). You also do KempoX and YogaX (twice). The only rest you get is an extra rest/StretchX day (two instead of one). |
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| Weight Loss | Polar F6 heart monitor question re: Calories burned | May 26 2009 21:53 (UTC) |
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Sorry to bring up an old thread. Chris, I am interested in getting something that would track my calories burned throughout the day as well, but looking at the FA20 it seems like it is more of a pedometer. Do you have anything that keeps track of heart rate and movement? I guess something like the bodybugg (which is not available in Canada). I was looking at the F6, but if it is not very accurate the other 23 hours of the day that I am not working out, then it wouldn't be very useful. |
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| Weight Loss | weight fluxuation is so annoying how can I be 4lb more & do men have same prob as women? | May 26 2009 21:22 (UTC) |
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I like to weigh myself throughout the day to see how my body fluctuates. I've seen it go up & down 5 lbs in a day. I know none of it is body mass unless I consitantly see the same numbers. I know if I consume extra salt then my body retains extra water. If I have a large meal, it shows. Sometimes it is gone in the morning and sometimes not. You can't worry about what you see at any one time. Know that it fluctuates and keep track of trends. Or better yet, find a reliable way of measuring body fat % and throw away the scale. |
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| Weight Loss | Milk..muscle building & weight loss..agree? | May 25 2009 17:55 (UTC) |
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Original Post by floggingsully: I just looked it up and indeed it apears that Canadian milk is in fact hormone and anti-biotic free. Anti-biotics are administered to cows that are sick, but their milk is not used until a while after they have been off of anti-biotics (every batch is tested on the spot). Growth hormones are simply not allowed. That's great news (go Canada!). I would still prefer to buy organic due to the difference in how the cows are fed and treated though.
As for the fat, 5 out of the 8 grams of fat are saturated fat. That's the bad kind of fat (increases LDL cholesterol). If you want to increase your fat intake, I would suggest adding healthy fats (poly & mono-unsaturates - increases HDL cholesterol) from nuts & seeds (like flax seeds). |
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| Weight Loss | Milk..muscle building & weight loss..agree? | May 20 2009 22:51 (UTC) |
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Well, from what I have read, there is no benifit to drinking whole milk vs. skim milk (just more fat). So if you are simply touting the benifits of milk, then yes it is pretty good stuff. Skim milk actually has more protein and calcium. The downside unfortunetly is the added hormones and antibiotics. I can't find organic skim milk in my area, just 1% & 2%. When I was in Florida, I was able to buy 4L (1G) organic skim milk for not much more than regular which was awesome. We don't have that here in Victoria, BC, Canada. I'm hesitant on drinking more until I do. Right now I drink 250 ml (1 cup) every morning. I use 1 to 1.5 cups of almond milk in my protein shakes. I add glutamine-L to my shakes to aid recovery. |
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| Weight Loss | Zig-zag and exercise | May 20 2009 21:37 (UTC) |
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Sorry, I guess I should add that loosing the 6 lbs may not do what you want it to. If you feel you have a little too much flab or chubbiness, you may simply need to build some muscle. It is nearly impossible to loose just 6 lbs of just fat. If you are just restricting and not strength training, you will more likely loose muscle which isn't going to help you keep it off (muscles burn calories, fat just sits there). Doing cardio will help you burn calories, but it does very little for toning and building muscle. Being so close to your goal weight, I would suggest ignoring the scale and start a strength training routine to build some muscle. You may end up liking the results without loosing a single pound. See the comparison shots at the bottom of this post for pictures of a woman at the same weight before and after strength training. http://hotnfit.com/wordpress/?p=5 Her weight didn't change, just her body composition. |
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| Weight Loss | Zig-zag and exercise | May 20 2009 21:18 (UTC) |
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Normally with zig-zagging your calorie intake you would go from a restricted calorie amount to maintenance for 1 to 3 days. Going 100 calories above your target wouldn't really do anything (your body won't notice). The idea is to prevent your body from adapting to the lower calorie amount. Some people believe that after about 3 days, your body realizes that 'times are tough' and 'food is no longer plentiful' and adapts itself to use less calories (metabolism slows down). Your body will eat up muscle & as little fat as possible to make up the difference. Your body intends to keep your fat stores for emergency use when food runs out. Remember you body is adapting because it thinks there is a food shortage and it wants to keep you running as long as possible. If you constantly restrict calories, your body will adapt and you will most likely plateau once you reach the point where you can no longer lower your calorie intake any further. You can try zig-zagging the way I describe above, but if you have been restricting your intake for a very long time, you may need to slowly work your way up to maintenance to get your metabolism up to speed. Once everything is running properly you can restrict your intake to break through the plateau. |
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| Weight Loss | Little but fat?! What's up?! | May 20 2009 18:10 (UTC) |
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Original Post by runhaleyrun:
The best way to build/maintain muscle while lowering your body fat % is strength training & diet. |
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| Weight Loss | Society and Obesity | May 14 2009 19:48 (UTC) |
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Before about two years ago, not once did it occur to me that I was eating too much food or that eating too much food was bad for me. I knew I was carrying a little extra weight, but somehow it didn't bother me. I carried it fairly well and was relatively satisfied with how I looked with clothes on. I did not like how I looked with clothes off. I'm also about getting my money's worth. I'm not sure if this is the same everywhere, but at the movie theaters in Canada, you can get a free refill of your popcorn and soda when you buy the largest size. I figured the best way to get my money's worth was to ensure I finished off that first bag of large popcorn to get my 'free' refill. So here is me, doing a sedentary job, getting no exercise and often eating two large bags of popcorn and two large sodas when going out to the theater. Often, I couldn't finish that second bag, but I would sure try. I had no problem finishing the two drinks though. That's over 3000 calories! When I thought about food I only thought about cost/value. I think that might be a big problem for a lot of people in North America. I've known many people that would rather go out to a place that had bigger portions (but mediocre food) then get better tasting food that came in smaller portions. How about All-You-Can-Eat buffets! Is there even a place for such a thing in today's society? Everything has to be bigger for less. Come on, upsize your popcorn/drink combo for only 25 cents and get a free refill, you can't beat that! |
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| Fitness | Any women starting p90x? | May 14 2009 18:36 (UTC) |
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Original Post by sharpshootinstar: Maybe they gave up? I have two more days left of week 2 phase 1. Still really enjoy it and looking forward to the results. Tonight is Legs & Back. |
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| Weight Loss | Can someone explain how you can hit a plateau if calories burned are always higher than calories in? | May 07 2009 00:38 (UTC) |
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Sorry for the long post, but I just wanted to add that this is just the basics. Once you know this you need to understand more about the type of body you have. Each body type (Mesomorph, Ectomorph & Endomorph) may have differing macro-nutrient ratio needs (% amounts carbohydrates, protein & fat). That is why some people respond well to high/low carb diets and some don't. You may be insulin resistant or carbohydrate sensitive. You may have a naturally slow metabolism, which mean you have to work harder then everyone else (ya, that sucks). It's all really interesting, but this just gives you an idea of why it can be so hard and how everyone ends up with differing results. |
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| Weight Loss | Can someone explain how you can hit a plateau if calories burned are always higher than calories in? | May 07 2009 00:29 (UTC) |
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Original Post by joyhorvath: You are exactly correct, but it is not a conspiracy. It's by design. Your body is designed to last as long as possible on whatever it has. Our bodies are not made to loose weight, they are designed to use and store everything you give it. If you start loosing weight then something is wrong and your body is going to do it's best to compensate. Our bodies evolved in a world of fight or flight. Where food is not always plentiful and we often need access to energy in short notice (i.e. run for your life). It's the perfect machine for surviving on the planet earth. That being said, it doesn't make life for us in modern day society any easier. We can't eat more than we need because our body will store it for later. We can't eat too little because our body will slow down our internal processes to make sure our storage tanks deplete as little as possible and if you eat extra in this state, it will again store what ever it can (constant calorie deficit with no exercise=slow metabolism+binge eating=weight gain). You want a good example of how all this works against us? It's our muscles that burn energy. If you are in a calorie deficit, what's the first thing our body does? Burn our fat stores? Nope, it burns muscle. We need that muscle to loose weight and here our body is depleting our muscle so that when times are really tough (starvation time) we have access to our fat stores to keep us going for as long as possible. In order to get around our bodies natural ability to adapt, you need to keep it happy and make sure it doesn't know what you are trying to do. That means not eating too little, mixing up your calorie intake (zig zap) so that it doesn't think food is becoming scarce and do a mixture of different exercises (because you body will adapt to those to). The exercise is to prevent your body from burning away too much muscle which you need to keep if you want to keep losing body fat. It's really hard to loose just fat. If you loose weight without exercise you will be loosing mostly muscle. The more muscle you loose the harder it will be to continue loosing weight. You need to strength train your body so that your body retains muscle and burns fat. When you strength train, you need to continually mix it up (different muscle groups, increased weight) or your body will adapt. The ideal setup, would be for you to know with fairly good accuracy how many calories your body really uses. Something like a Bodybugg or some heart rate monitors will work. Or if you know your body fat % you can use your lean body mass value to calculate needed calories (but that does not factor in your metabolism). Online calculators often overestimate. Once you know what you need, you consume that much in food and then burn 500 to 1000 calories/day with exercise/strength training (1 to 2 hrs per day). Many people don't have that much time, so most people will have to use a combination of exercise and food deficit. The closer you get to your goal weight, the smaller the deficit can be (since you should not go below your 'real' BMR). The smaller the deficit, the longer it will take. It's a lot of work and you will need to continually adjust based on results (your BMR goes down as you loose weight). To measure those results you can't just look at the scale. You need to keep track of your body fat %, lean body mass and how you feel. I would bet that after learning all of this, most people would wish they could just start fresh. With this knowledge it is pretty easy to maintain a healthy weight. Unfortunetly, the majority of people who take it upon themselves to learn all of this are either body builders or people who want to loose weight. If only we were taught this in school. |
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| Weight Loss | Eating at your BMR to lose weight? | May 06 2009 21:46 (UTC) |
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You can't take online BMR and burn calculators as gospel. They all make various assumptions. As you know, people have metabolisms that burn at different rates. There are manual calcuations that you can do to get a more accurate BMR and there are devices that can attempt to calculate it for you. Several Polar brand watches use your heart rate as a gage to determing your calorie burn. The BodyBugg goes further and measures heart rate, persperation and movement to calculate calorie burn. The book "Burn the Fat, Feed the Muscle" has a few good chapters on the subject. There are many variables that effect your daily calorie needs. - BMR - Activity Level - Weight - Lean Body Mass - Age - Gender Most online calculators use the Harris-Benedict formula to calculate BMR. This formula uses height, weight, age & sex. The problem is that this formula does not factor in lean body mass and as a result it overestimates caloric needs in obese people. The Katch-McArdle formula is a more accurate BMR formula, but it requires that you know your lean body mass (weight minus body fat). On top of that, you may have a very slow metabolism or damaged metabolism and your calorie requirments may be even lower. To make things more difficult, you may need to adjust your macro-nutrient needs based on your body type (endomorph, mesomorph & ectomorph). Many people in the 30+ BMI range are endomorph and are often insulin resistant & carbohydrate sensitive. These people may want to limit there carbohydrates to 50%, or 40 to 45% if they don't see results. In extreme cases, a diet of 25 - 35% of calories from carbohydrates may work best, but only for short periods of time. Anyway, this is just to give you idea that your BMR may be lower than what you have been getting from online calculators. You really need to adjust based on results and not results on the scale. You have to factor in body fat %, how you feel and how your clothes fit. If you drop your calorie intake or work out more and see a drop in body fat, that is good. If you go further and you stop dropping body fat, then you have gone too far. Many people find they have been eating too little and start to see a drop in body fat once they increase their calorie intake. Sometimes your body has gotten by for so long on low calories that it has simply adapted to the lower amount. You may need to eat at maintenence for a few days or a week or two to restore you metabolism. You can also add a maintenence day once a week (or a couple of days) to help prevent your body from adapting to a constantly reduced calorie intake. Our bodies are amazing things and they will adapt to what ever you do to it. Often you need to mix it up to get the results you want. Also, vary your exersice routine so that your body doesn't adapt. If you only do the eliptical every day, your body will adapt. You have to do weight training and then cardio and then weight training a different body part and then a different type of cardio, etc etc. |
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| Weight Loss | What have been your experiences with horrible food alternatives? | May 06 2009 20:53 (UTC) |
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Original Post by windra06: Ya, it just pureed apples, but you can get it unsweetened, so it's just pureed apples. I actually buy organic unsweetened apple sauce. I tried it the other day in my wifes carrot cake recipe, but it didn't work out so well. It still tasted OK, but it really changed the texture. Next time I will try a combination of apple sauce and oil. Maybe 2 tbsp of oil with the rest apple sauce instead of the 1 cup of oil the recipe originally calls for. |
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| Weight Loss | What have been your experiences with horrible food alternatives? | May 06 2009 20:49 (UTC) |
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Can't stand artificial sweeteners. I liked the President's Choice Apple Crisp and thought I would try the 'lite' version. I didn't realize it lowered the fat and used artificial sweeteners. I took one bite and almost spit it back out. I love my home made apple crisp, but the recipe calls for butter (crisp topping). =( I have slightly reduced fat butter (50 cals vs 70 cals/serving) that is still made from just cream and salt, but I wanted to take it further than that. I read online that you can substitute apple juice concentrate in place of butter in fruit crisp topping. I tried it out and YUCK!. The fruit juice concentrate gave the topping a bitter taste and it was chewy instead of crisp. I was sad. =( Then I read a recipe that used honey instead of butter. I tried that the other night and although it gave the topping a slightly different sweetness, it tasted great and still came out crisp. =)
For Dairy, you really have to look at the ingredients when choosing low fat/non-fat products. You can usually get low fat dairy products without a change in ingredients, but once you get down to fat free, you will find they add a lot of extra crap. Here are the ingredients for my 1% All Natural Plain Yogurt. Milk ingredients, active bacterial cultures (S. thermophlus, L. Bulgaricus, L. acidophlus, bifidobacterium SPP). Here are the ingredients for the fat free version... Skim milk (contains vitamin A palmitate and vitamin D3), concentrated skim milk, modified corn starch, gelatin, whey protein concentrate, active bacterial cultures.
Come on, modified corn starch and gelatin in Yogurt! Before I choose a low fat/fat free option I always compare the ingredients to low fat/regular options to see how they got there. Sometimes they just add extra sugar, other times they add a bunch of extra crap to restore the lost consitancy that resulted from removing the fat. |
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| Weight Loss | Society and Obesity | May 06 2009 19:01 (UTC) |
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Original Post by nlb235: In NY city, all restaurants with more than 15 franchise locations were required to post calorie amounts on their menus last year. From what I have read it has made a lot of people more aware of how many calories are in what they thought were healthy food. I believe some chains have had to go back and change recipes because people were no longer buying things that were found to be really high in caloires. I myself find it hard to go out because I often don't know how many calories are in what I am eating. Some restaurants have nutritional info online, but that doesn't help much if you are already out and decide to dine out. Although I went to Kelseys a little while ago and they had a nutritional info sheet available in the restaurant. I just had to ask for it. |
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| Weight Loss | Society and Obesity | May 05 2009 20:40 (UTC) |
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A lot has to do with a lack of food energy education. I think we all have a good general understanding of what is healthy and what is unhealthy. Most people would agree that 250 ml of juice is 'healthier' than 250 ml of Pepsi. Whole grains are better than refined flour. A half cup of raisins is 'healthier' than a chocolate bar and so on. They are all more nutritious, but they are all about equal in food energy. I'm guessing that you would be pretty upset if you replaced all your pop, white bread and chocolate bars with juice, whole grain bread and raisins, only to not loose weight but possibly even gain weight. In school we are taught what a calorie is and we are taught that our bodies run on food energy (measured in kcals). We are not taught how much food energy our bodies need to run properly. We are not taught that healthy foods often have the same amount of food energy (or more) as the unhealthy equivalent. At least not when I was in school and I'm guessing anyone 30 and above would have been lacking the same information. In school, we are taught the food groups and told how many of each we should eat, but it is pretty vague. What food group does sugar belong too? How much of that food group should we eat? What about not eating enough food? How many people (even on this site) cut down to 1000 cals/day and work out like crazy only to stay at the same wieght? I guess it is assumed that if you make healthy choices the amount of food energy you consume will naturally work itself out. Is a healthy choice eating a whole grain raisin bran muffin or that double double chocolate muffin. They are often equal in calories (usually 500+ cals for a standard large muffin). An example I saw the other day was in the movie Miss Congeniality. Sandra Bullock's character is being transformed into a beauty pagent contestent over a few days. At one point, she goes to eat a donut and instead a piece of celery is shoved into her mouth. Eating just a stick of celery is no better than skipping a meal entirely (negative calories). Is she supposed to loose weight with that food choice? She would need to eat ~18 donuts to gain 1 extra pound assuming she had already eaten her daily coloric needs, which is not likely given the situation she was in. Is 1 pound going to make her look any different (although she wouldn't feel very good I'm sure)? Yet, many viewers will think yes, that is a good food choice. Celery is healthier than donuts. We need to go beyond nutritional information in school. Everyone should know how many calories their body needs and how many we burn when doing or not doing activity. We should be taught about the effects eating too few and too many calories. There is a stigma that if you count calories or are even vaguely concerned about the calorie content of food that you must be on a 'diet'. Knowing how much food energy your body needs should be a way of modern life. Before modern society this was not necessary as our bodies have evolved to adapt and survive on what ever food we give it. Our bodies store and burn energy as it sees fit. In modern society, the rules have changed. Our bodies still work to store as much energy as you give it so that it is available when winter comes, you need to run for your life or food becomes scarce, but that never happens. I believe I am a fairly well educated person, but when I started to read and learn about calories and caloric needs, it was like a veil was lifted from my eyes and I went AH HA, it all makes sense. Why didn't I know this? Most every diet is a fancy way of manipulating the calories in/calories out equation. How exactly is counting points in some cryptic system easier then knowing how many calories you need and burn in a day? Why doesn't everyone know this? The other day we went to Subway and my son wanted a 12" Meatball sub. I told him he could either get a 6" Meatball sub or 12" Ham sub (560 cals vs 580 cals). He went for the 6" Meatball. Afterwards he asked why he couldn't get a 12" Meatball sub. I started telling him about calories, caloric needs and nutrition density. The 6" Meatball provides the same amount of food energy as a 12" Ham, but the 12" Ham fills you up more. I could see his eyes light up as if a light went off in his head and he understood. Now he may not have understood and he might very well forget what I told him, but I realized that if this was taught in school, life would be a whole lot easier. How many teenage girls would starve themselves if they understood their caloric needs and how the body can naturally reduce body fat by simply eating the correct amount of food? |
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| Fitness | Any women starting p90x? | Apr 27 2009 20:41 (UTC) |
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I can see the benefit of doing it in the morning, but I would need to go to bed at the same time as the kids in order to get up that early. |
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| Fitness | Has anybody rented the bodybugg? | Apr 24 2009 06:02 (UTC) |
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I was able to buy one used locally with the watch, but I can't seem to get it set up. I'm not interested in the online service since I can view everything I need via the watch. I'm not sure what to do at this point, when I try to use the watch it tells me that the arm band is not set up, but I can't figure out how to get it set up. there doesn't seem to be any software for it. =( When you rent it, do they set it up with your stats before sending you off with it? |
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| Fitness | Any women starting p90x? | Apr 23 2009 21:55 (UTC) |
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Officially, I don't start until Saturday, but for fun I have tried a few of the discs. I really enjoyed the Yoga X. I am very excited about increasing my flexability for Karate, which I do 3 times a week. Anyway, with the Yoga it seems you either love it or hate it. I read on another forum of a guy who originally didn't want to do it because he thought it was too 'girly' but after trying it and loving it, he now wants to become a certified trainer. Also, it seems a lot of folks don't like the Kempo X as they found it too easy. Although I haven't seen many complaints about the Kempo in this thread. |
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| Weight Loss | losing more not working out | Apr 22 2009 22:54 (UTC) |
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I can't say if I would have lost weight faster or not by working out, but I lost 50 lbs over 6 months simply by changing my diet. Once I hit my goal weight I started hitting the gym to work on my fitness. I'm currently in excellent shape and now working on lowering my body fat further to get that ripped look. I probably lost muscle mass over the 6 months while I lost weight (how much is anyone's guess), but it worked for me. I realize men and women loose weight differently (metabolism, muscle mass, etc) and muscle burns fat. If you don't have much muscle to start with, it may be hard to loose weight by diet alone. On the other hand, if you have been working out for a while and you believe you have a good amount of muscle mass underneath everything, perhaps cutting back on exercise and focusing on a calorie restricted diet is all that is needed to start dropping some pounds. |
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| Weight Loss | anyone attempt p90x? | Apr 22 2009 19:59 (UTC) |
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I plan to give this a go (officially) on Saturday (with Friday being my rest day). Just for fun I tried the Yoga, Shoulders & Arms and Ab Ripper. So far I enjoyed them all. I'm in pretty good shape right now. I lost 50 lbs (230 down to 180 - 5'10.5" Male) from April to November last year (change in diet, no exercise), then did 3 months at the gym to try and get toned up before going to Mexico with my wife in Feb. After I got back, as my reward for loosing weight, I started doing Kyukushin Karate (about 7 weeks ago). I love doing Karate, and I was hoping it would help me get toned (well ripped really), but it's mostly cardio and I only go 3 times/week. For this program, I figure I will do Karate in place of the cardio days. It works well since the program is structured as weights, cardio, weights, cardio, etc etc. For me, with a slight modification to the classic program, the first month will be....
Sat - Karate, Yoga X Sun - Chest & Back, Ab Ripper X Mon - Karate Tues - Shoulders & Arms, Ab Rippper X Wed - Karate Thurs - Legs & Back, Ab Ripper X Fri - Rest or X Stretch
I'm also going to give the nutrition plan a try as well. It's calorie based with a focus on getting the proper ratio of protein, carbs & fat. I haven't really paid much attention to the ratio of nutrients I have been consuming, just calorie amounts. So I'm hoping that this plus the exercise program will get me in Xtreme shape. Bring it! =)
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| Weight Loss | Calorie Shifting, Zig-Zag Diet? | Jan 14 2009 20:34 (UTC) |
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You need to use the calculators to figure out your maintenance level. If you know your body fat % (vs your weight) you can get a much more accurate figure. Assuming your metabolism is working at a healthy rate, then a maintenance day is like a zero day. You are consuming exactly what your body needs to run. The problem comes if your metabolism has slowed down and your body tries to horde any excess calories because it is just not used to having any (starvation effect). If you were/are someone who skips breakfast, has a medium lunch and then a huge dinner and then dessert and more snacking, you have got to work on getting your metabolism back on track. This post has some good information on how you should structure your day... http://caloriecount.about.com/sharing-info-nu tritionist-slow-weight-loss-ft71645 Also, if you have been eating poorly, as in not near enough most days and then eating way to much on other days, then your metabolism may be all out of whack. I would suggest eating the correct healthy amount for a little bit to get your metabolism burning at a normal, healthy rate and then begin restricting your intake. If your metabolism is all messed up and running at a lower rate then restricting your calories will do nothing for you. |
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| Weight Loss | Calorie Shifting, Zig-Zag Diet? | Jan 14 2009 19:45 (UTC) |
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Yes, if you read 'Burn the Fat, Feed the Muscle' (http://www.burnthefat.com/ - the site looks like an informercial, but the book is actually really good) it goes into detail on this. Ideally, you eat restricted calories for 3 days and then normal (maintenence) for 1 to 3 days (what ever works best for you). This way your body never gets time to adjust to the restricted calorie amounts and you maintain maximum metabolic burn. It's a bit of trial & error to find out what works best for you. If you were worried about not restricting enough, you could do 3 days restricted and 1 day maintenence and repeat. The human body is super adaptable and will adjust itself to what ever you feed it. Within 3 to 4 days of restricted intake it will slow down your metabolism to compensate for the lack of calories. Personally, I find it is easy to restrict during the week and difficult on the weekends. So I do 4 days restricted (Mon to Thurs) and 3 days maintenence (Fri to Sun). If I was super dedicated I would probably do 3 & 1, but I've already hit my goal weight (50 lbs lost, used zig-zag for the last 10) so I just do 4 & 3. |
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| Weight Loss | Men trying to drop the weight!! | Nov 15 2008 18:58 (UTC) |
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Age 29 Height 5'10.5" SW: 230 CW: 180 GW: 173 would put me at about 15% BF, I have a medium/large frame. I was 180 when I met my wife 11 years ago (pretty fit), but gained weight during her pregnancy. Then got a desk job and stopped doing anything active. As of March 08, I was between 225 to 230 Currently averaging 1600 cals Mon-Thurs and 2200 cals (maintenance) Fri-Sun. |
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. Started loosing weight unintentionally when my wife went on weight watchers. I also got braces and couldn't eat much for a week. These things combined started my weight loss. Lost the first 35 lbs without really trying over 5 months, then decided to take it further and make an effort to loose the rest. Started on cc in Sept and logged everything I ate for about 7 weeks. Also read 'Burn the fat, feed the muscle' which is an excellent read on the subject. Haven't had to work out so far, but looking for a gym so that I can tone up before my 30th birthday in 6 weeks. 
So you can keep track of what you eat - which enables you to analyze your foods and receive the following:
- Health Score of your overall diet
- Warning when you approach your daily calorie limit
- Overview of the good and bad nutrients
