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| Fitness | Women interested in clean eating for fat loss-- | May 05 2008 21:30 (UTC) |
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Original Post by hawkeyegal: wow-- yes! i've got the foods list in the document- but maybe just a plain grocery list is better -- covers it all... great idea! |
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| Fitness | Women interested in clean eating for fat loss-- | May 05 2008 17:51 (UTC) |
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melkor knows his stuff & has great references! the thing is we are all different body wise & have different fitness levels... but by eating 'clean' with lower glycemic index foods (no refined carbs) high protein / complex carbs and good fats - and keeping your insulin constant- your body does adapt well to dropping fat & keeping mass while doing cardio & of course lifting! it's a lot of discipline really, but the clean eating takes care of feeling hungry beyond a doubt & makes it a lot easier to eat within your calories and have great energy to work out!
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| Fitness | Women interested in clean eating for fat loss-- | May 05 2008 13:10 (UTC) |
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Original Post by mariaphelps: well, as a woman, it's very hard to bulk up... we don't have testosterone! i have had women PM me and say they like my look, but think it's TOO bulky-- mind you- i am flexing in my back pictures- walking around, I'm pretty lean looking! I would do what's comfortable weight wise- you don't want to blow out a shoulder or elbow or your knees! I hurt my elbow early on & learned the hard way that i might look cool trying to curl a lot, but you pay w/pain & injury & it just slows your progress while you wait for a heal! Right now, i'm dealing with a shoulder injury from last week doing an incline chest press-- duh-- just pushed it after my husband egged me on & bam-- painful shoulder that I am literally holding close to my body to avoid the pain-- stinks! so go slow-! DO NOT HURT YOURSELF! if you can curl the 15 or 20 with one hand for 5-6 reps & do no more after that- at that point- you're at a good lifting level for your arms! of course, use it for 3-4 sets of the 5-6 reps... and move up from there very slowly over time! for legs- i find that most women can comfortably learn squats with just the bar, go up to 40, then 50, then still up more, as legs/glutes are your biggest muscle group and you can easily gain strength & build muscle (without bulk!) remember, if you're eating in a calorie deficit, eating 'clean' will ramp up fat loss & the lifting maintains muscle-- so you end up looking stellar at the end by keeping or adding maybe some minimal mass-- but essentially by dropping the body fat only! the body eats the fat while you're lifting & doing cardio when you eat clean bc you keep your insulin consistent & the body doesn't feel starved & will look to erradicate fat vs muscle! |
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| Fitness | Women interested in clean eating for fat loss-- | May 05 2008 13:04 (UTC) |
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Original Post by subwaybusker: hi subway- YES your precentages matter greatly! you want to switch to a high protein / high complex carb diet- one that looks like 40/40/20 pro/carb/fats-- a good way to look at your protein is to eat .5-1gram per lb of body weight- and this also ensures that you are eating protein at all 6 of your meals! the essential fats in your diet can come from EVOO, flax, canola, and omega 3s-- they are easy to get in thru the meats/eggs you eat for protein- i find i only have to add a very small amount of evoo or canola when cooking - like 1/2 tbs more to prep the pan / dish if anything! your carbs should all be complex- whole grains & fruits & vegs & legumes- so adding any simple carbs is not allowed or necessary! starting off with the weight training can be simple at best- compound moves (squats w/press, etc) are great ways to get started! mix it up to do legs one day & upper body other day- but incorporate full body moves when you can... i tend to pick a body part I want to "blow up" every 4-6 weeks and focus heavily on it-- so like back one 6 weeks session, then glutes/hams, then triceps, etc... remember, best outcomes are with a heavy weight at low reps (5 or so) in 3-4 sets-- with lifting, limited cardio, the high protein, and complex carbs & discipline, you will lose fat & maintain mass for a very lean look! t |
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| Fitness | Women interested in clean eating for fat loss-- | May 05 2008 00:01 (UTC) |
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I've sent the thread out for proofing by a couple of people on here who can help me make it as direct & succinct as possible! i've been slammed the last few days-- so i'm definitely working on it though! great suggestions and there's a lot of questions we can answer in the thread! t |
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| Fitness | Women interested in clean eating for fat loss-- | May 05 2008 00:00 (UTC) |
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Original Post by mariaphelps: hi maria-- if you have lifted weights for years, is it just the 12lbs? if so, that's why you have no results! I don't know if you have children or not but if you can sling a 3 year old on your hip or let alone get grocies into your house, you're ready for heavier weights & less reps! we'll get into it but there's plenty of posts re women & weight lifting-- and you cannot bulk up-- you're a female with ovaries and estrogen & not nearly enough testosterone to bulk up!
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| Fitness | Diet effecting muscle mass | May 03 2008 22:10 (UTC) |
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Original Post by muttlover:
it depends on how accurate your calorie deficit is & how genetically gifted you can be-- if you tend to gain muscle easily- you can put on minimal mass in a low, low low deficit or at your maintenanc level... but it's very hard, esp for women! if you eat about 250-500+above maintenance-- very healthy i might add - you will put on mass lifting the same or above what you do-- but the point is to max lift with low reps/3-4 sets... if you really want to break even here- lose fat to show more muscle, clean up your diet, keep lifting, and add some cardio to drop fat-- if you eat 6 small meals a day, you will drop the fat with a high protein diet! yes, and protein is FAR more satisfying than other foods, i agree! I eat close to 140-160 grams per day! |
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| Fitness | Women interested in clean eating for fat loss-- | May 03 2008 22:04 (UTC) |
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RE: the vagina on the label, as long as it's NOT mine! lol- spiro, was wondering when you'd pop in... yes, you eat bread on a clean diet- just whole grain or ezekial bread-- and whole grain pitas, wraps, tortillas, etc... you just eat them earlier in the day to use those carbs up while you're active-- doesn't make sense to eat them end of day when you slow down is all! |
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| Fitness | I'm having a skinny day (Lol) | May 02 2008 21:51 (UTC) |
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lynn- yes, you are on to it-- one of my favorite phrases is "a goal is a dream with direction(s)" so-- discipline, consistency, adaptation, and persistence with the right steps pay off! yes, that's my back! it's ALWAYS better to trade fat for muscle-- ALWAYS-- so look at your weight routines & give it a shock- lift heavier, lift compounds, lift in pyramids-- switch it up-- sometimes it's all that matters in seeing a new cut you didn't ever see before! go girls! with only 5 lbs to play with-- you both have option unlimited! |
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| Fitness | Women interested in clean eating for fat loss-- | May 02 2008 21:43 (UTC) |
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ok- two questions here i can answer quick before i've got to run off for a bit- on the 2-3 hrs a day in the gym-- NO- that's just me! and note, I have DRASTICALLY reduced my training / gym time since eating clean! I also got wayyyy better results with less cardio & more weights-- so focus on the weights for as much time as you can-- add in cardio when you can weekly!-- you do NOT need that much time! i think anyone can 'recomposition' their body with clean eating & 45-60 minutes a day 5-6 days a week in the gym through good solid weight training & cardio at a solid intensity vs length of time-- so if you are doing your weight training & getting some good hard cardio in up to an hour a day- or splitting your week days up to do weights one day, cardio one day or both in a day not to exceed an hour-- you will see major chinks in the fat armor! remember, it's the 80% diet/nutrition 20% fitness equation! on protein powders-- personally, I use 100% whey pro performance from GNC (and that is NOT an advertising plug (they haven't asked me to be their spokesmodel -- YET, LOL!)) i actually DETEST the fact that I supplement with ANYTHING AT ALL- i think supplements are somewhat 99.9% marketing hype and the rest is debatable at that-- but, when it comes to weight training & eating high protein, you cannot beat the convenience or bang for buck with slurping some easy uptake protein in your morning smoothie or to lower the gag in morning oatmeal when you just don't think you can eat it again! (yes, I have those days where i feel like the food just won't stop having to be eaten!) there are female driven protein powders on the market as well, never tried, can't say I know the benefits as i know of no info/refs out there that say women uptake protein any diff than men-- or what they mightcontain that is a benefit to the female body?! but worth looking into to see... i think any 100% whey protein is good-- but i feel actual FOOD protein is better! as far as digestive problems with it-- that's tough-- do you have food allergies - ie gluten or lactose? could it be anything you mix in? i would look at the ingredient list on all the ones you tried and try to locate the culprit ingredient-- but hmmm, that's got me stumped-- do any normal foods give you similar GI distress?
ok ladies-- gotta run but am diligently working on the thread, doing refs & finishing it up with some help from melkor & others to reign in my verbosity!!!
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| Fitness | Ok who stole my protein?? | May 02 2008 14:18 (UTC) |
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Original Post by librarygirl: this bothers me as it's a blanket statement with no references- and i'm not picking on you! just the fact protein is misunderstood... I just feel that ANYTHING in EXCESS leads to problems from exercise to krispy cremes to roller coaster rides excess sodium leads to high blood pressure/hypertension- that's a blanket statement too- bc NOT in everyone! it's the individual and their genetics & body machine! that being said- unless you have serious kidney, liver problems, MORE than the daily recommended protein allotment will NOT damage you! You're more likely to excrete it than park it as fat on your body if anything- and by eating it over 6x a day with a complex carb- you are taxing your body less than in three giant high protein meals at one sitting! the average person can get by with less than .25-.5 grams per lb of body weight for sure, we all have in the US & abroad for years-- but isn't it possible that that low protein range has contributed to the rising overweight & obesity levels as we eat more junk, simple carbs, and good carbs & FATS through our diets vs lean protein? Protein is essential to living - it builds your body- as much as carbs & fats- and eating more than recommended on the RDA is fine, again, unless you are compromised. |
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| Fitness | Ok who stole my protein?? | May 02 2008 14:08 (UTC) |
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i'm gonna repeat what Alevin & myself & others have said! DO NOT MAKE THIS TOO HARD! YOU'RE THINKING WAY TOO MUCH! Any 100% protein or other good protein (soy, egg white, goat whey, whatever) is used to supplement your protein grams-- you DO NOT have to worry extensively about the contents/ingredients other than cals, carbs, pro grams giving you the best bang for your buck! Unless you plan on going totally organic, clean beyond a tibetan monk or just plain want to-- and as you are NOT a body builder - just incorporate as much in natural foods in your diet-- don't go to details like you are! You will set yourself up for failure as it's impossible to maintain with a normal everyday life unless you want to! The important things to do are:
ok, sorry - just don't want to see you fail, but don't get yourself worked up- eat & enjoy your decision to eat healthful & more natural-6 times a day- you can't be 100% all the time, but try to stay within the dotted lines! ;) T |
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| Weight Loss | Ok, I'm just going to be totally honest,because I am at a loss here | May 02 2008 12:07 (UTC) |
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Hey woman, WOW you certainly got some help! This forum is FULL of great people! I usually post in fitness... and we get some clucky responses occassionally, but for the most part, we are a good gang over there... i want to say this to you- I've got similar stats to you- i'm 5'7" and started at 163lbs on Oct 1 here on CC-- since then, I've gotten down to around 148-150-- and this was an up & down battle with the scale that lead to tears, anger, frustration, starving, eating, exercising, etc, etc... i gained & lost 15 lbs but by end of Jan, had lost 0 lbs! I weigh close to what you do now, about 148-150-- but have pretty much reached my goal bc I RECOMPOSITIONED my body from a greater % body fat to a lower % body fat & upped my muscle mass % over this time! I did put myself into starvation mode by undereating to an extreme (800 or so kcals a day) and burning about 2-3000 in endurance cardio & weight training-- but then, through having my body fat religiously read every few weeks- i started to gain FAT vs muscle! That was it- i threw my hissy fit & just gave in & started eating 1800-2600 kcals a day-- based on my body & my working out levels... there are even days I eat 3000 kcals & I still lose weight! I have gone from a high of 26-27% body fat in Sept 07 down to a very very lean/athletic 15% body fat for a female-- and I weigh only about 13-15 lbs less- meaning, I've LOST a TON of body fat & gained muscle in this process! Look at my pics to see the difference! It WORKED for ME-- so try it! You may stay the same or gain a few lbs until your body adjusts/trusts your eating- but it will eventually get the pic! everyone here has given you excellent information-- START TO EAT-- and it may take you a couple weeks, a month even-- until your body understands that you are going to be "properly fueling the metabolism fires" until it kicks in with some fat loss! BUT GIVE IT TIME & EAT! I am a HUGE advocate of eating 'clean' and I do workout a lot-- but try to eat for the benefits of your body & insulin-- it does impact you! Eat 5-6 spaced out 'meals' during your day- go heavy on protein (.5-1g per lb of body weight) & include a large amount of complex carbs (avoiding refined stuff as indicated above; no sugar, white flour, white rice, pasta, & often, potatoes (those, esp towards end of day)). By eating 5-6 meals combined of a high protein & complex carbs, your body takes longer to break it down & keeps your insulin more consistent over the entire day-- you are consistently fueled to have energy & break down fat! When the insulin is at a more constant level, your body starts to look to fat as a fuel when needed as opposed to muscle! essentially, it turns into a fat burning machine! the high protein helps to retain muscle mass in a calorie restricting state-- which is what you want! You work out- so keep that up & by eating heavy/high protein/complex carbs, you will send your body the message to eat up fat bc you are not up & down with the foods, or sporadically eating 3x a day larger meals that cause insulin spikes and are too calorie laden for the body to properly breakdown & use for energy-- and when that happens, you tend to park fat in the abdomen/lower belly/butt/thighs... it all depends on how you want to do it-- the correct way or the short cut way- but for instant gratification of a small, small weight loss of like 15 lbs-- I would say you need to just eat, & eat well-- exercise, and EAT even more! Your body will love you in turn by doing what it is meant to do-- keep the muscle to keep you moving & drop the fat bc you are eating to fuel that beautiful machine you've got! GOOD LUCK! tina |
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| The Lounge | Breast implants - Do they look good or not? | May 02 2008 01:50 (UTC) |
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Original Post by rampantbunnylove: THAT is an interesting thought! A lthough most could argue weight loss is for health reasons-- THINK of the majority of WOMEN on CC who are hear to just "lose 20 lbs or whatver" bc they don't feel "thin"? It's not bc they are not in any health dangers really-- it's just to lose some flab/rolls & get in better perception/looks for their vaca/holiday... breast implants are not justified for physical health-- only an individuals argument for better 'mental health'. Why not, tho? isn't the point to be PROUD of your body? If implants assist in making you accept your body better, i guess all for it, but that's an individuals choice as is weight loss.. After my best friend has her mast- she had her tummy tucked, tied & tunneled under her upper abs to her breast, and the still blood fed tummy tissue was used to build a new breast- it was MUCH more natural than a saline implant-- and IMHO, she was beautiful as before & needed that breast bc she WANTED the normalcy in that she WAS dying (2 yrs later, she passed)... she DESERVED that breast she got! It wasn't an implant, but Her Own Skin-- it made her FEEL BETTER! it's all personal preference-- and whether you consider it mutilation or beautification or enhancement - ification or whatever- it's your choice & you live with it... on a funny note, my breasts nursed 3 children- 2 of em for over a year each- they did what they were intended for & i could really care less about em-- even tho they look like ****! with my fat loss, uhh, i couldn't even refer to them as "pankcakes" or "udders" anymore- they are more like "skin flaps" and if I EVER had anything done to them- it would be to lift em up to where my nipples are actually in the center of my pecs-- not underneath em! hell, for me, i'd rather remove them to reduce my chances of breast cancer than put saline or silicone in there to mottle up my chances of ever being diagnosed! but that's ME and my feelingon it! now my ass-- i'd lop it off in a minute--
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| The Lounge | Breast implants - Do they look good or not? | May 02 2008 01:38 (UTC) |
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Original Post by yeeha: was that bc it was good or bad? GAWD you got me curious, bc usually, you're good on these type of things! |
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| Fitness | abdominals | May 02 2008 01:25 (UTC) |
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agree on resting them- or work upper & obliques and then like lower & lower back resting as much you can but if you're doing squats/deads & lunges- you get a good core workout from that- i only do my obliques 1-2x week, lower /back 1x week, upper & lower eh, it's all squats! |
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| Fitness | Women interested in clean eating for fat loss-- | May 02 2008 01:17 (UTC) |
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I am writing this "eat clean" thread out- but man, I need sully to draw my verbosity in! I WILL get it up ASAP! To answer Kashi- here's what my typical day looks like-- and i DO change it up plenty, belive me-- these are two samples- given the training day/week I'm in! These are days where I do 1-1.5 hr or so of cardio & lift ~45-60 mins - these are approximates- i up or down depending on day/workouts...
that gives me close to 1700+ kcals- as vegs/meats I weigh, but never trust the actuals bc I am freaky like that-- and canned fish/chicken is high in sodium so i do give that a bit more 'weight' in how it affects my weight... on a side note- I DO SUPPLEMENT w/Protein Powder & often eat natural/low fat/sodium PB or oomph... On a hard day w/2-3 hrs cardio/training, and 1hr weights- it's like this-- but I up kcals or lower kcals, depending on whether I bike, swim, run, or have trainer time-- lifting on leg days always requires more kcals for me as I have HUGE legs & do a lot! ~2200+ kcal - THESE ARE KCAL ESTIMATES & VARY BASED ON ACTUAL SERVINGS!
again, supp w/protein powder, but can eliminate thru eggs/whites, & other lean protein, beans, lentils, chick peas, etc-- which i DO eat, just takes me a 1/2 a sunday to make those meals so I have them all week! i could go on & on, and I do get creative- like hummus, zucchini, fritattas, ground meats w/veggies to make veggie burgers, etc... it's just these are off top of my head! i do eat brocc sprouts, flax seeds/oil, pumpkin seeds, fish, etc, when I have/can get them! I do eat red meat every 2 weeks or so- round, lean, and about 7oz in a sitting-- i do get in ruts- and i do try to up or low kcals/foods based on how i feel & what's the week/goal like! I TRACK MY KCALS IN/BURNED VERY CAREFULLY- I'M JUST GIVING GENERALIZATIONS HERE-- I DO NOT GO ABOVE A 1000 DAY KCAL DEFICIT (USUALL 7500) BC I WILL ADD BODY FAT ON & LOSE MUSCLE- NOT LOWER BODY FAT! |
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| Fitness | pilates! umm | May 02 2008 00:40 (UTC) |
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here, here Spiro! Glad you're up & about finally! hit the weights girl! you can make a home gym too- melkor has great ideas on this-- from books in a backpack for squats to water jugs on a broom! go for it!
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| Fitness | Ok who stole my protein?? | May 02 2008 00:37 (UTC) |
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hey leila- i've been swamped & hit by trying a stupid melatonin supplement to increase sleep hours- it's dragged me down-- DONE with that! i hate supplements anyway! with the protein, you've got good advice going above- and listen to alevin too- do NOT make this all complicated for yourself! by doing egg whites w/a whole egg you're going to increase your protein-- listen to the advice on chicken breast, and don't forget omega 3s in your tunas, salmons, and other fish. Try adding in some nuts too! or PB! Up that breakfast protein a lot-- it's the best meal of the day to jumpstart your metabolism after sleeping. options could look like this--
just tweak the amounts/totals of foods to stick within your kcals-- and yes, it stinks to have to use protein powder- i admit that- but sometimes, it is just easier than actually making food! add in some more good fats to the diet too-- you need EVOO or peanuts have good oils, and of course, the omega 3's from fish! menu planning can be hard, but you can get it down to a science once you have it figured out-- just don't make it hard on yourself! |
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| The Lounge | Breast implants - Do they look good or not? | May 01 2008 21:48 (UTC) |
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i only agree with them if it's really a necessity for your own self image or after breast cancer masectomy- and then, i just hope you choose ones appropriate for your frame/size- ones that don't necessarily make you look like you're smuggling a donkey pinata or rather large cantaloupes... |
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| Fitness | Women interested in clean eating for fat loss-- | May 01 2008 20:23 (UTC) |
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LOL, thanks! I wish i could say it felt like a short time, but alas, from Sept 07 until May 08 - I REACHED MY GOAL TODAY!!! I just made it over the 16% hump! 15% body fat! (granted, i carry like 14% of that 15% in my lowest belly (3 kids!) & the rest, well, it's all in my butt & upper thighs! BUT THAT'S FINALLY GOING DOWN! Listen ladies, you can do whatever your goal is too! I set out to lose 20-25 lbs at my starting weight on here of 163 lbs-- I now weighed in today just at 148-149 lbs & hit the 15.8?% mark!!! that's only really like 14lbs from the day I started-- but it's AMAZING in that I RECOMPOSITIONED my body from fat to muscle! fabulous! MORAL?! The SCALE does NOT dictate your FIT or FAT level! EAT RIGHT & EXERCISE! i'm proud! i'll be busy writing away tonight -- and do my best to make it succinct! |
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| Fitness | I'm having a skinny day (Lol) | May 01 2008 13:10 (UTC) |
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thanks on the PS-- yes, i have transformed - i actually prefer 'revolutionized' my body- i *glance* at the scale - it's only 5-10lbs less than Oct 1 believe it or not-- it's the RECOMPOSITION of my body from all the fat to muscle,- so I follow what my body fat % is more often than not & gauge my athletic ability with my trainer- performance is key to me- bc if i can maintain the lower body fat AND keep up my working out/muscle mass- i'm happy! Well, for you, 4-5lbs could be done in 2.5 weeks with a very DISCIPLINED approach-- meaning, NO CHEATING after your last meal except tea, water, or something high in protein that doesn't blow your kcals for the day! figure out your kcals for the day-- then figure out what you burn in a day- on average- this doesn't have to be down to the 1 kcal level-- add the kcals to live + kcals burned -- subtract 1000 kcals from that number- divide by 5 or 6 - that's your kcal limit for the day! so, if you use 1500 kcal just being alive + burn 1000 thru exercise = 2500 kcal subtract 1000 as the daily deficit to lose 2lbs per week = 1500kcal divide 1500 by 5 (meals) = 300 kcal per meal after that- eat clean-- mix a high protein & complex carb at each meal-- example
OR
I could go on & on-- its just so random & hard to type out! but you get the drift... and NEVER go below 1200 kcal a day-- and your deficit doesn't have to equal 1000 but DO NOT GO ABOVE A 1000 KCAL DEFICIT A DAY! stick to 500-1000 kcal deficit! you will lose fat!
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| Fitness | Getting More Toned | May 01 2008 12:55 (UTC) |
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Original Post by clharr: yep, better to be on track! the squats & lunges help greatly with core & lower body & upper body if you add in a press... try dead lifts too! what do you do now? |
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| Fitness | Women interested in clean eating for fat loss-- | May 01 2008 12:46 (UTC) |
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OK ladies-- "Let's do this!" -- i am psyched & happy that everyone is interested!) feel free to still pipe in on anything you want included-- so far here's what I get to do in the intro-
Keep in mind, many of us eat "clean" daily- so the open to interpretation is big on what is considered truly eating clean- THERE IS NO ONE WAY to CLEAN EAT THAT'S AN ABSOLUTE! There are principles to follow! this will be info sharing & ideas-- and of course, input is welcome, bashing is not! please post any additional info to include in the initial info post-- and we'll go from there! |
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| Fitness | Women interested in clean eating for fat loss-- | May 01 2008 12:36 (UTC) |
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Original Post by spookychick: hey spooky! YES, my thoughts & i did mention that we SHOULD include input from men- and I think we can ALL benefit from EVERYONE'S OPINION ON CLEAN EATING! I think clean eating is a topic in & of its self where men & women's info apply! BUT, I do feel, women have different issues when it comes down to healthy fat loss, the scale, and muscle development & retention in relation to TTOM (cravings), bloating, sodium,& overall body composition BUT that's just IMHO! maybe we seriously need two threads- one on women's fitness/lifting w/clean eating & just clean eating-- because I do adjust around my cycle how I work out & eat! |
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| Fitness | Need help with p90x nutrition plan | May 01 2008 01:06 (UTC) |
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WOW-- you know, i've often wondered what the heck the P90X eating plan looked like-- so you answered my q's on percentages-- that's pretty close to how I eat & the amount of kcals at my absolute LOWEST limit in a day w/low working out- my max is 2800 on a hard training day! all in all, YES it's HARD to get that protein in-- but i supplement with 100% whey at least 2 times a day on a medium kcal day- and sometimes I drink a whey/skim too if i'm low-- that being said-- it's all in how you mix it up-- my typical 6 small meals a day look like
or
obviously, i mix this up-- i tend to use oats/fruit for my hard training days in am- and my afternoon gym time doesn't seem compromised w/out the oats/fruit for energy-- bc I eat the protein/complex carb mix thru the day it does seem hard sometimes- but, you can really up the protein w/egg whites & mixing with 4-6 oz of lean protein- just process the egg whites with the meat source- throw on veggies in a pan & let it set like an omlette or fritatta... it really gets my protein up-- i tend to grind my own turkey & chicken breast bc i know the fat content then- i only occasionally cook w/olive oil, mostly for taste & non-stick, lol! i get about 90% of my fat from the foods themselves-- and am easily able to stick to low fat bc lord knows, animal protein has enough fat usually! i hope some of this helped... onward upward, & please, post your b4 & aft pics w/P90x! want to know the 'truth' of it so to speak! GOOD LUCK! t
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| Fitness | I'm having a skinny day (Lol) | May 01 2008 00:48 (UTC) |
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yes jodie! i know you're the ovaries to the wall girl-- i don't know you, but i picture you just bouncing off the walls, lol! i mean, you get like 20 pts (usually I give just 10 pts!) for enthusiasm! well, if it's been a year w/the same 4-5 lbs- i say you're gonna have to do some shock work- in 3 areas- THINKING & EATING & WORKING OUT... first- 5 lbs is a weight loss or gain, no doubt about it-- but like you said- you wouldn't mind some muscle-- so seriously, ask yourself what it is you want OUT of YOUR BODY- vs what you want the SCALE to read! Often times, they are TWO WAYYYYY Different things! decide on one goal with the body- is it to lose fat or gain some muscle definition- muscle tone - ie become "buff". they are TWO very DIFF things! I would venture to say since you are 5lbs within the goal - you can go the muscle route & cut some angles and be very satisfied- you sound driven-- you sound smart- you sound like you'll work at it-- you SOUND PERFECT FOR A HARDER WEIGHT TRAINING SCHEDULE! Now, it's up to you whether you want to lose 5lbs of fat or lose 5 lbs of muscle & fat- if you decrease your kcals too low & increase your cardio/lifting more- you're more than likely to LOSE muscle more than fat! our bodies seem to sense when we go ovaries out on the calorie/burn factor-- so don't get in over your head & end up with more fat padded on -- I HAVE DONE THAT -- so eat, eat well, space your meals out over 6 times a day high protein w/complex carbs-- keep insulin consistent & you'll see fat loss in a deficit-- to GAIN some muscle- eat a few hundred more than your maintenance in protein-- with a solid lifting mix of compound moves 3x a week- you should see change-- your cardio seems ok, except, once you know the goal, cut & buff or fat loss- we can discuss the ways to really go all that's pretty wordy & drawn out-- but you get my drift girl! applause to you for the discipline & enthusiasm, but remember, you want to ENJOY what you're eating, what your fitness choices are & look at each day as a new opportunity to SERVICE YOUR BODY HEALTHFULLY! go girl! |
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| Fitness | How long until the jiggle is gone? | May 01 2008 00:37 (UTC) |
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Original Post by trhawley: that's a solid approach for women-- excellent idea! nenewa-- i feel sully & trhawley have a good approach / ideas for you--and jdw- wow, your wife sounds like a natural! diet is the larger part of the equation-- so if you want better fat loss, you've got to look closely at what & how you're eating... that being said, look up clean eating & insulin sensitivity-- space out to 5-6 meals a day w/your allotted kcals-- mix higher protein (.8-1g per lb of body weight) w/complex carbs only... this really helped me to become more 'cut'... now, i have the lower range athletic body fat % for a woman now- BUT i still genetically pre-disposed jiggle in the butt- eh- while one could hope for perfection - some of us have body areas that seem to just HOLD fat (& sag or have cellulite) & it just is going to take TIME TIME TIME and a lot of hard work to see the differences-- so, just keep plugging away, check your diet & make some tweaks to the eating patterns, meal contents, and of course, slowly & safely challenge yourself with the increased weights! your sister in butt jiggle... ;)
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| Weight Loss | Special K Diet? | May 01 2008 00:27 (UTC) |
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sprio's got the flu- and i couldn't aspire to come close to posting as eloquently as spiro (except when I get amped up by something... but anyway- special k diet is my MAJOR pet peeve right now w/their crappy overblown diet-media hype) PLEASE PLEASE PLEASE - MOVE AWAY FROM THE BOX OF SPECIAL K- (and those useless darn protein waters of theirs) eat- eat like you love your body & your self- eat to keep your insulin consistent & spread your calories out over the day so you feel like you're full & in control so as not to overeat-- you'll feel better... & lose weight that will STAY off vs come right back on after you throw that box out the window bc even seeing it makes you want to vomit out of hatred & boredom ugh, none of us who've done this right on here can NOT reiterate, an excessively low-cal diet where you replace up to 2 or 3 meals with an excessively low-calorie, low protein, mid-carb enriched processed substitute is NOT a healthy way for replacing actual nutrients from real food! listen, my dinner was about 250kcal- and it was 5oz chicken breast, 5 egg whites, and a TON of garlic, spinach, mushrooms, and zucchini! my plate was COVERED in delicious real food! and it was low-cal, full of protein, and exceedinly nutritious! you can do this too & feel more human & have successful, nutrious, healthful weight loss! just my 2 cents-- please eat real food! |
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| Fitness | Need motivation for work-outs! | May 01 2008 00:14 (UTC) |
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hi bananee-- first, congrats on getting healthier-- coming over the top of an eating disorder w/positive weight gain is a positive thing! GOOD FOR YOU! now, to motivate you & give some ideas on where to potentially start-- with home exercise- you are only limited by your imagination & some basic materials-- i started out with walking- yep, that simple- and now, i am lifting, running, biking, swimming, and doing things I never dreamed of physically! so, first thing, get out & walk-- great for your heart & body! get or borrow a bike- jog/walk, dog walk, do calisthenics, clean the house, work out while you watch FitTV- there are options that others can list more of, but that's off the top of my head! there's always DVD's if you like that- or you can lift weights which for females is an amazing gift to your body in that it increases bone density & promotes fat loss & gives you a healthful, fit body-- mentally, it boosts your self confidence amazingly! you can create a home gym even- melkor started that way-- and he can give you ideas on how to do that if you don't have access to weights! taking the first step is literally the first step! & remember diet is a larger part of the equation than fitness, so eat very healthy & within your recommended dr calorie range! good luck! you can & will do this!!!
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michellegibby added lisabry as a friend |
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sophiec96 added liney_line as a friend |
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New forum message hello! I've arrived! by joniboos 11:35 |