Posts by slrogersvancouver

1200 Calories?!   I hope you're 5'3" and under 120 lbs already.  Otherwise, you're going into starvation mode - which will mess with your metabolism on a permanent basis. 

If you are, fine - I'd shoot for 20% - probably manage 25 - 30%.  If you aren't that small - I'd bump it up to at least 1450 - but not in added junk! 

Add extra plain veggies, fresh fruit, maybe a single serving of whole grain.  Also, if you are on the low end of the calories (I consider 1450 low if you're under 140 lbs, starvation mode again if you weigh more than that) you will want to increase your protein percentage, and you can't take it all from carbs (you need those to think! and to work out!).  In that case, you might want to keep fat to max. 20% and add the extra to your protein intake.

You can always just do bodyweight exercises instead of paying extra for the weight room.  If you want extra cardio, you can just jog early in the AM or do a circuit in your hotel room (jumping jacks, grapevines etc. mixed with squats, push-ups, sit ups, chair dips etc.).   Check your hotel info., some of them have DVD players and you could bring along a workout DVD.   

Also consider a flex band and a skipping rope.  Both don't take up much room but will give you a good workout.   Lastly, check around different sites (including this one).  There are a lot of quick - no weight or equipment workouts you can do.   Just print out a copy and away you go.  I travel a lot for work and always have either the hard copy of a body weight only workout or a couple of DVD's - body sculpt and cardio - if I have my laptop.

Just remember to do it as soon as you get up.  You'll feel better all day and won't get to tired to bother.     If you want to really feel good, check out a basic yoga relaxation program to try before bed.  You'll sleep better and won't be as stiff from all the walking around.

Sounds like you're doing great.   Most muscle heads (yes, I'm one) change things up every three weeks to keep making progress.  Ideally, you get one session with a trainer to get you set up and show you everything - but that may not happen.   

You may want to check out Muscle and Fitness Hers magazine or Oxygen magazine.  Both are 'bodybuilding' type magazines which assume you really want to get in shape and they have a lot of good workouts and monthly 'do it right' type sections.   I'd avoid the 'fluffier' type magazines which don't properly demonstrate.    Just be careful - go by the instructions not just the pictures.  If it is in an Exercise Card or Do it Right type section, the pictues will be fine.  If it is in a regular 'try this workout' section, the pictures are often of what looks best, not perfect form.

Both those magazine also have websites which include a lot of reference material - free of charge.

If you are setting up your own program, keep in mind the change doesn't have to be extreme.  You either switch exercises for that body part, add sets or increase weight.   A common way to change a program is 3 weeks at 3 sets, then 3 weeks of the same program at 4 sets.  After that - 6 weeks later - you change it up completely.

For the most part, it's just portion control.  Keep in mind, everyone - even skinny minis - eat some treats.  The main difference is the portion control and frequency.  There's nothing wrong with using those prepacked treats until you get used to what a serving size is for junk food.  Just stick to one and include it in your diet.  You are better off with  'real' food (cake chocolate etc.) in a small portion than the chemical substitutes in a bigger size.

I'm at 120 (pounds) right now, and I can promise you I have 'No Pudge' brownies or the Weight Watchers 100 calorie cakes at least 3 times per week.  I enjoy it guilt free and don't end up binging because I've been denying myself the things I love - like chocolate!

I'm not suprised your hungry.  Your meals aren't very well balanced and your missing both snacks.  You should be splitting your calories between 3 meals and two snacks.  You might want to try to switch to skim milk for your cereal - or at least 1%.  I'm not saying coffee (if you drink it with milk) needs skim - I don't do that either, but you are wasting a good 40 or 50 calories and a lot of fat on something you won't notice anyway.   I would suggest a high protein cereal if you want just a cold cereal.  Kashi has two (Go Lean & Go Lean Crunch), both are high protein  & high fibre.  Kellogs has Vector and there are a number of other high protein cereals.   They will keep you full longer and provide much better nutrition.  If you add 1 piece of fruit with some protein (fat free 35 cal. yogurt cup, skim milk mozzarella - 1 ounce, 1 Tbsp. natural peanut butter, a couple of almonds or walnuts) as a balance snack two times per day, you won't get hungry and you will feel better.  

I would try not to eat at 11 at night, but if you eat dinner at 6 and will be up until 11pm, you could add a snack at 8:30.  The next time your friends all head out for pizza and you are going along, you could order a side salad (no dressing or oil & vinegar only - unless they have a low calorie - not low fat - option).  If you bring along a small baggie of almond slivers to spread on top, you'll have a balanced snack at under 200 calories - if you are going straight there from home, you could bring 1 oz of skim milk mozza cubed up to sprinkle on top.  Just be really careful about dressing if you add it.  A small size salad should have 1 tsp of dressing total - maximum!    Better if  you can get used to eating without the dressing.  You won't feel as left out when you get to eat too and you won't be starving. 

I'm sure you'll do great!

I hate to be a kill joy, but doesn't anyone read the labels?    This information is clearly labeled - at least in Canada.   The spray is to allow you to add butter flavor to foods once they are cooked - I certainly wouldn't cook anything in the spray - and why would you cook vegetables with butter or oil anyway?   Steam or microwave with a touch of water to maintain the maximum amount of nutrients, at which point 2 - 5 spritzes per serving is plenty. Any more than that and you aren't tasting the food - just butter.  If you don't like those veggies unless drowned in butter flavor, try other vegetables.  You can also try fresh herbs, or a mix of dry herbs - without salt.  There are a lot of brands out there that are yummy, not just Mrs. Dash (although those are good).

As for popcorn, I spritz it on my 100 calorie package - I pop it and then pour it into a bowl, stopping twice to add 2 spritzes.  It makes the entire bowl at approximately 105 calories and the % fat (on a low fat popcorn pkg) still below 25%.

I hear you!   It seems a lot of people would prefer to make the excuse that 'it will never happen, so why bother', instead of going out and making it happen.

Don't worry - it may seem like you've gone really soft but muscle memory - a wonderful thing - will kick in and you'll get it back in a quarter the time it took to get there in the first place.  If you were able to maintain weight (not muscle mass) with that calorie amount, I wouldn't cut it just yet.   Just track the weight for the first three weeks at the gym - in conjunction with checking your measurements.   If the weight goes up - and things get bigger - you'll have to cut back.  That shouldn't happen in your case.  More than likely you'll lose weight or inches - remember that either/or is good.  If you are losing inches but not weight, I would not cut your calories since you those calories in order to build and maintain muscle.

Cheers

Your right, saying something is a big no no.   If they are doing something with bad form that could lead to injury...you say something.  If what they are doing is just ineffective...you don't.      As far as weights first...that is not always correct.    If you are lifting in a 'building' phase, you warm up for 10 then do weights.  If you are lifting to build endurance, you'd do the same.  However, if you are in a cut phase, cardio is key.   

Also, keep in mind you don't know what they are doing at home.  I have a full set up of weights at my home and the office...but no cardio equipment due to the space considerations.   It's not unusual if I'm in a cut phase to be able to handle my entire weight work out at home and just go to the gym for the cardio or cardio and one or two exercises I don't have the equipment for.  Additionally, they may be splitting their workout (with a 2nd session in the day focusing on cardio) if they are trying to cut fat.

If you really want to help, be a good example.   For instance, if you see someone not following a plan you might want to keep your weight log clearly visible and reference it obviously.    If you see ineffective form on an exercise (like the full body bicep curl), you can happen to be doing the same exercise, do your set while they are doing there rest and use excellent form while making a point to watch the mirror and monitor your form.

These days, if someone wants to learn how to do something, they can find the information.   But of course, by all means be friendly and open - if you smile and say hello, chat a bit if they want to - they will be more likely to ask if they want help.

Lastly, if your in a public gym (not a condo or other private facility) you can just let the staff know if someone is using poor form.   Otherwise, the staff are there to provide advise and can do so as a 'professional' - whether they are or not - so it's less likely to be taken wrong.

I hate to disagree with the general opinion, but I wouldn't log that type of activity at all.  It would increase your calorie allotment but that isn't realistic for something like shopping.  Sedentary doesn't mean sitting on your butt all day log - a certain amount of low level activity is expected.  

Unless you got your heart rate up and were sweating - and maintained it for the entire period - I would just count it as part of your base amount for the Sedentary level.  After all, the worse thing that happens if you underestimate your calorie burn is you lose weight!  Not a tragic side effect.

SR