Posts by serenelysmiles

Everybody has plateaus during dieting as your body adapts, not only to your caloric intake, but to your calorie levels as well.  I don't know that increasing your calories from 1500/day would be helpful at this point, but switching up your workouts may be more beneficial.  Try biking if you can.  If you're walking that much perhaps you could try jogging a bit during your walks in turn it into more of a circuit.  Recent studies have shown that alternating walking, and running during a workout can be more effective for most people.  This means increasing you speed intermittently at 5 minute intervals to a higher level of perceived exertion (the level at which you can talk, but maybe feel a little winded), then back to a level where you can carry on normal conversation during the workout and alternating between the higher and lower intensity.  You may, also, want to add some resistance training (weights, bands if weights aren't available) .  One thing I do that seems to keep my metabolism in check is that I eat 1200-1300 calories a day every day, but one day a week.  Then I eat 1800 calories that one day, and it seems to keep me on track.  Good luck.

I have several friends that are competition weight lifters, and figure competitors.  Every one of them without variation says that weight lifting is important to tone, but it's really diet composition and caloric intake that help them to get ready for their competitions.  Most of them use only minimal amounts of cardio to warm up followed by intense weight regimes.    I have some friends that have been working with Ellington Darden in Florida.  He's advocating less working out, and seeing gains in a lot of his clients with fewer reps, focus on form, and slowing down the speed of the exercises.  Check out Drdarden.com for more on his H.I.T. program (my friend personally had a 1/2" increase in his bicep size on this program in about a month, though I do realize that not everyone can workout with Dr. Darden, there is a lot of information on the website including before and after pictures of my friend ("California Brothers visit Florida"  is the link on the website to my friend's story.)).  For those that don't know Ellington Darden was one of the primary designers for Nautilus in the 70's, and won several competitions of his own in the 60's.  He and his wife both are still in awesome condition despite being older.

Mine is my biggest source of support, and encouragement.  We run together, bike together and take evening walks together when he's not working.   If we have his kids with us we just include them as well so working out becomes a family affair.  It may be worth it if you're exhausted in the evenings and find it hard to work out the to try getting up in the early am.  I get up at 4am, and either walk at 3.5 mile/hr pace with the dog (she's my second best support as the boyfriend works 24 hour shifts at the hospital, and she minds better) even though I'm not a born morning person.  You do adapt, and it energizes you through the rest of the day.

Congrats.  I quit a few months ago as well, and put on about 30 pounds, but it's starting to come off slowly and the payoffs of quitting make it worthwhile.  Cholesterol, however, is another issue.  Try supplementing with flax seed, or fish oil capsules (you can get these in odor free formulas now that are highly effective).  They will raise your HDL levels, and at the same time help control your LDL, or bad cholesterol levels.  Remember when taking those, and counting calories though that it's still a fat, and either type of capsule is generally 30 to 100 calories depending upon the dosage. Regular exercise and proper diet will help regulate your cholesterol as well.  Good Luck!!!