Posts by ripplesoflife

hmmm,

You mentioned that you lost 10 lbs. But 10 lbs of what? Depending on what you did, it may be fat, but it can also be muscle/bone mass. It seems that muscle is more easily lost than fat. You have to really do specific things in order to lose fat, and not too much muscle (not just skeletal muscles but includes internal organs).

Actually being 5'2" at 140 does put you a bit above the normal weight category into the over weight category using the Body Mass Index. Just by a bit. But of course calculations are not 100% accurate. Like a muscle bound person at 210 lbs, would not be over weight even though the calculations would put them into the obese category.

Begin by eating mindfully. Find out your current daily calorie requirements and add any major calories that were burned off, now try to keep your daily consumption to 500 calories less then the total of those two. (but never go below 1200 calories for a woman)

Height: 5'2"
Weight: 140 lbs
Age: (around) 25
Activity level: 1 (calculating by level 1 gives much more control)

Would make your daily requirement about 1724 calories. That's if you did not do any major exercising for the day.

Now you can pretty much just eat about 1224 (don't go below 1200 calories, ever) calories a day for some time without doing anything else. That will reduce your fat.

But the best way is to add some exercise to burn off the fat, and improve your overall fitness.

So, instead of paying someone a thousand dollars to cut you. (And it's not really reversible, with possible long term complications. And again, you are paying someone thousands of your hard earn dollars, to cut you)

Spend about $45 - $150 on a heart rate monitor (the ones that use a strap across the chest).

Then spend $100 - $500 on a cardio machine of some sort (if you want to exercise at home). If you have a bicycle, and know how to ride, use that instead. I personally don't recommend running, as it is not as gentle on the joints as one of the other many available exercises (hula hooping for a long time would work too). I guess running it's ok for athletes.

Now find out your max heart rate.

Age: (around) 25

Would be about 190 beats per minute. Now get on that cardio machine/bike/hula hoop and try to keep you heart rate at 60% - 70% of your max because (according to what I've read) this is the zone where you are burning more fat than anything else (carbs/protein). So between 114 - 133 beats per minute. The longer you do it, the more fat you will have burned.

Hopefully your heart rate monitor shows you how many calories you have burned (if not you'll to find out from charts which are easily found on the web, or exchange for a better monitor). Once you know about how many calories you have burned, you then add that to daily requirement. Let's say you burned 600 calories.

1724 required + 600 burned = 2324 calories - 500 calories = 1824 calories

So with the above example, 1824 calories will be needed for that day.

To be honest, I really think that you don't need to eat 500 calories less, if you exercise. My guess is that if you don't eat less than what you need, you will simply become leaner but just not lighter. But from my personal experience there really is no need to purposely restrict your calories if you tend to burn a lot of calories from exercising. Simply because you can't comfortably eat it all back. Sometimes my cycling trips burn off more than 3000 calories adding my requirement of about 1850 makes the total 4850 calories. Believe me, trying to eat that much in one day is not easy. It's especially hard if you try to do it by eating healthy foods.

So, just start doing more cardio exercises, keeping within the right heart rate zone. And don't forget to rest. I would say start by 3 times a week, then 6 times once you are comfortable. Then go for longer sessions. And then if you haven't done so yet by then, start building some strength/muscles.

Please remember, I talking about months and months, the above will not happen over night. And it does not need to.

I've pretty much been doing body weight exercises since, well, since I started doing half crunches for fun on my super uncomfortable super firm mattress. That was about three years ago and when I was much fatter/heavier.

And here are my overall thoughts.

I would say for building and then maintaining overall fitness, using only your body weight will do it. But it also depends on the exercises. You can always make it harder, but only up to a point. Let's say push-ups (body weight only):

-2 hands, knees to floor
-2 hands, toes to floor
-2 hands, elevated body
-2 hands, handstand, wall for balance
-2 hands, handstand, no wall
-1 hand, knees to floor
-1 hand, toes to floor
-1 hand, elevated body
-1 hand, handstand, wall for balance
-1 hand, handstand, no wall

Ok, now what? Well, the only thing to do to make it harder is to add some weights. But only if it can be safely done. So in the end, you'll have to add weights eventually. I guess you can add more muscle body weight too.

Where am I on the above example? I'm at 2 hands, toes to floor, but with 50 lbs on my back. It's the highest for me, too dangerous to add more.

When I did my first push up session, I think I just tried to do 20 reps, my triceps were swollen/hard/tight/sore. Then after a long time push ups with just my body weight became too easy. So I started adding weights 3 lbs, 5 lbs, 10 lbs... Now I can do 20 reps with the 50 lbs and no major soreness/swollen/what not afterwards.

I've tried handstand push ups, but I find it quite uncomfortable with all the blood rushed to my head. In the past when I wasn't as fit as I am now, I've actually popped some small veins around my eyes (skin on the face). I don't think I'd have that problem now but it's still something that concerns me.

Anyways, currently, pretty much all of the "body weight" exercises that I do, I do it with some added weight. Except for pull ups and chin ups which I've just started for a while only. I think i can make some of my exercises harder without weights, but just haven't changed my routine just yet. I'm actually trying to recover all that is left of my fitness from a lazy winter.

In the past for my short rides, I have brought along store bought pre-made snacks (bars), but have since replaced those with bananas. No wrapper to throw away, low cost, and doesn't have ingredients that I can't pronounce. I still bring bars sometimes, usually when I'm out of bananas. Good thing about bars is that they are usually lighter in weight for same amount of calories than bananas, and can be stored longer than bananas.

I'll probably bring some plain raisins and peanuts. Yogurt covered ones may give me "gas" which may annoy the person behind. I think chocolate covered ones will be ok, and probably a lot more calories from the fat.

I don't know if it really works but for electrolytes I put some salt into my drink. I used to bring just plain water. But after reading about how dangerous it can be while be active and sweating for extended periods to drink just water, because it dilutes our body of minerals and such. I now usually put 1 - 2 tablespoon of honey (for quick energy) and like less than 1/4 teaspoon of salt into 500 ml to 1 L of water. I guess I can put some protein powder into my drink.

Actually, a honey and protein powder drink, without salt, is what I drink when I weight train. But the calories for that is really not high at all. About 170 calories total. The protein powder that I buy only has about 1 g of fat and 3 g of carbs for a 29 g serving.

It is a group ride (50 - 100 people I guess), but I don't think that a lot of people will stop every 2 hours during the ride to rest and eat. Well, from reading about the ride, we'll have food afterwards, the words "all you can eat" is mentioned, so guess I don't have bring too much.

Yes, it will be a fun ride, from Toronto (Ontario, Canada) to Niagara Falls then back the next day. I've been waiting to do this ride like two years ago, but didn't have the bike (steel mountain bike) for it then, and I guess I still don't really have the bike (aluminum hybrid) for it now. But I always feel that it's not always about the bike. It's about wanting to do it, and actually doing it.

It looks like it might rain on the day of the ride though. Rain or not, I just hope there's no head wind for most of the ride.

Actually I do have similar thoughts in regards to losing muscles and strength.

I personally have thought about losing a bit of muscle bulk around my legs too, but am afraid of strength loss as a result.

My reason to lose bulk is of course, not to wear a skirt or dress, but to have an easier time putting on and wearing my cycling shorts and tights. I like wearing them because it cuts down a bit on the wind drag and I'm not as hot, but it's just not that comfortable having them on for too long. And if I go a size bigger, it will be too long or the waistband will be too big.

Actually, after thinking about it.

It's quite simple. It is from personal experience. But it's still a guess.

For the past few years, I've actually had trouble gaining bigger muscles. I did weight training but my arm muscles didn't grow much, and still haven't grown much.

I think it was because I did a lot of intense (kind of intense) cycling but at the same time my calorie intake wasn't really enough for my muscles to do much growing.

So, in short, you need to find the right combination of exercise and nutrition.

I guess, just like a lot of things there's a combination for specific results.

Here's some suggestions (best to ask a professional about my suggestions first):

Nutrition - Eat your required (or go for 100 calories less than the required) amount of calories + any amounts burned by major exercise, but eat less protein. So basically go on a low protein meal plan.
Do lbs X 0.454 X (0.8 to 1.8 (high number for weightlifting/building muscles)) for your required daily grams of protein. If you are currently eating more protein than the lowest number, than eat less grams of protein. But the amount of grams you take away from protein, you must eat in carbs or fat (requires some calculating).

Exercise - Anything that will get your heart pumping. I haven't tried it, but something like Spinning may do the trick. I personally suggest cycling outside with a lot of sunscreen on.

Calve raise, rest a day, calve raise, rest a day, calve raise, rest a day, rest a day.

Yes, just 3 times a week.

Face two chairs back to back with enough space for you to stand between and comfortably hold (lightly touch) on to the top of the back rests. Try not to do any work using your arms. You can also do this in the doorway, just use the door frame for balance.

Start with both legs 10 reps x 3 sets and go from there.

I'm up to 20 reps x 1 set, single leg with 50 lbs backpack (be careful when using weights, best not to use heavy weights if not sure). But that's about it for me. Afraid more weight will result in hurting my spine. Or the floor, if the backpack rips.

Honestly, I feel like stopping, as my calve are quite big from doing this, but I can cycle up hills like it's nothing. (could be because of my thighs too)

One word.

Easy. (unless there is a biological reason)

The hard part is getting into and sticking to the routine, well actually, lifestyle.

Before doing anything, find out your calorie requirements. Remember, it's different for adults and people who are still growing.

1. Spread out your food consumption in 6 - 8 small meals a day. I eat 7 meals (when I actually stick to it). Your body will be less likely to store extra fat when you eat like this.

2. Work your biggest muscles, these will most likely be your legs. I suggest cycling, as it is supposedly gentler on the knees. And motion wise, it's more fluid and continuous than running. Don't know how to cycle? Try stationary cycle, or learn. This might give muscular legs, but from what I read, most women won't have enough ?growth hormones? to bulk up as much men. So a bit of bulk but not as much men.

3. Do your math. Keep track of your calorie intake from food and calories burned from major exercises (there are charts, approximate is fine). Most places suggest 500 calories less than your requirement, but never go below 1200 (adult women) and 1500 (adult men). All I can say is that even with just 100 calories less than your requirement, it will do its magic. It will take longer but at the same it will be easier on your body.

4. Give your body time change. Or else. There may be a chance of loose skin and/or stretch marks. Abs with loose skin does not really look good.

5. Accept the fact that it will take time for the changes to happen.

See, easy.

The hardest one would be number 5. Because it's what disappoints, kills your motivation, and ultimately give you a reason to give up.

For raisins vs grapes, raisins will always be higher in the nutritional information simply because you are eating more "dried grapes" per gram. One grape will weigh as much as several raisins.

I try to eat less processed foods than before. Always brought packaged snack bars along on cycling trips, but this year I'll probably bring raisins, peanuts, dates. The raisins will give me quick energy, the peanuts will give me energy slowly (I think) and protein, and I just like dates. All in a reusable container.

Half a can of salmon heated in olive oil would be my last meal of the day. I basically start the day with carbs and end the day with protein. It kind of makes sense to me how I'd want quick energy in the morning and then something that releases energy slowly through my sleeping hours and of course to help in the repairing and growth of my muscle.

For sodium, I'm not too worried as my daily total is about 2600 mg (a bit more than the upper limit of 2400 mg). For any processed food, I try get the one with the lowest amount of sodium for the type item or brand. But then again, going on long cycling trips or physical activity will impact that (I think). Last summer, I actually started putting sugar/honey in my water bottle, and then later on, a bit (just a bit) of salt. And I felt the difference. Because, well, from what I read and understand was that if you drink just water when exercising a long time (like a marathon) your body's ... electrolytes? ... will be diluted. In minor cases you will feel uncomfortable like been very tire, all the way to death (not sure about this) in extreme cases.

Honestly, I'm one of those who are not familiar with the fruits and vegetables part of the supermarket. I mean in terms of picking the ones that are ready and stuff like that. And then when i do get them home, what do I do with them? I'm not much of a cook. And then there's the preparation.

For now, the most I buy from that part of the supermarket are apples (bagged ones), bananas, and sometimes onions. Believe it or not, the first time I went to that part of the supermarket, I was like thinking "So..., what do I do? ... Hmmm... $ per lb ... how do I know how much I'm buying ... I don't see a scale anywhere ... how do I tell which ones are good... there's no date on them... Do I squeeze them?...ok, just take some good looking ones, put them in a bag, then ... go....".

Ok, probably it wasn't that bad, but it still felt ... "new".

Sounds funny, and it is quite funny. I mean when I buy other things, I just find it on a shelf where each and every one are basically the same, and it's $ for each. Yup, just pick any one, look at the expiration date, and pay for it.

Yeah...so, until I improve on my cooking of vegetables (I have tried, doesn't taste too good) I'll just drink V8, and of course spaghetti with tomato sauce. Oh, actually I do know how to make tomato sauce, but it takes quite a long time to make (to make it good).

Yeah..., not enough vegetables in my meal plan.

The only "added" sugar I use would be honey for my protein drink. From what I read, and the way I understand it is that taking protein with some simple carbs will increase its effect?

I mainly eat raisins for the potassium. Bananas are great but have wait for them to ripen. Ungassed bananas are the best, I think they are meant to be used in cooking (that's what its sign says), but when they finally ripen (about two weeks, when the stems turn black) they taste really good. Unfortunately they go bad fast after that. So after a long wait, you have eat them fast.

I recently found out about honey dates. After eating one, I had to eat another, then another....

Well, I don't think I've ever crashed any time on a usual day as I eat 2 - 3 hours apart. Most of my other meals have 10g of sugar or less.

My main concern was that health issues may come up later on. My grandma was diagnosed with diabetes a couple of years back after having a stroke, and I recall that she would just add sugar to many things. But at the same time she was not the active type.

Personally, I think I would have eventually ended up in a situation like that myself if I did not make some changes.

In my honest opinion,

If your goal is to slim down and overall fitness, it is not necessary to join anything.

How do I know? I went from about 170 lbs (I don't actually remember, might have been 185 lb) to 130 lbs without setting a foot into a gym. And, it took me about 1 1/2 years. That's so long! But, that's only because slimming down and getting fit was not what I had in mind at the time.

Exploration was.

Exploration of what? You may ask.

My city. I've realized (felt bad) that I've lived in my city for quite a long time, over 20 years, and yet. I haven't seen much of it.

Now, I didn't have a license or car. And still don't. (And I don't care, cause there are better(health and environmental wise) ways to travel)

But I had a bicycle which I haven't rode in many many ......, years.

Believe me, it beats walking. (until you get a flat tire, it rains, your brakes failing while going downhill, getting ticketed for forgetting to bring your light at night, and many other horrible things that could go wrong) But, it still beats walking.

Anyways.

I became more active and stayed more active, because I enjoyed it.

Over time I noticed that I weighed less than before. Honestly, that made me feel pretty good.

Don't weigh yourself constantly, the scale won't move much. Well, at least not in the beginning. (But that's beyond the scope of this post)

Just weigh yourself every few weeks, like two times a month.

After some time, I joined a local bicycle club. Well, after one season. I'm still a member. It's fun, and great exercise at the same time.

It was not until I was at about 145 lbs before I kind of took some interest in fat burning, calories, and fitness.

In the beginning of my "research", I read enough information from the web to keep me confused for days.

While still not totally clear on the suject, I started calculating my daily need calories. And kept track of my calories. And started eating food that is a bit more healthier. Now, I eat fast food only when I have no choice. Like when I severely in need of energy.

That's the one disadavantage, that I find, about making your body into a calorie burner. You "must" carry some food with you at "all times".

Well, after that, I slimmed down to 132 lbs within about two months.

And even though, I've decided to not slim down anymore. My body continues to do its thing. Now I'm at 130 lbs. And seems like it's staying around there. I'm also much more clear on the subject now.

Ok, remember I said that I kept to the cycling because I enjoyed it?

I too have considered joining a gym or fitness club. But for me,

1. expensive

2. was too uncomfortable to be seen (let's just say being a male and having some extra fat in the chest area does not add to confidence)

3. and many more reasons

The way I see it about gyms, is if you are not really comfortable being there, you may ultimately fail to stay.

But of course, there are advantages in joining a gym or club.

1. You get guidance from ?professionals?.

2. Have a whole bunch of machines that you can use.

3. And many other goodies.

Don't forget fitness clubs are businesses too, and some or most may try to pressure you into joining and sell you a bunch of services that you may or may not use.

Sorry for the long post