Weight Loss
Moderators: duke3522, devilish_patsy, topanga1485, nycgirl, spoiled_candy, cmillington, coach_k Fat Loss Beyond Calories In & Calories Out
Hey everyone, hope everyone is feeling fine and outta sight! I mean Dyno-mite!
Okay, enough of J.J Walkerisms...
The basics of fat loss starts with finding out approximately the number of calories you require daily, just to stay alive (RMR/BMR), then you need to figure in your activity level (Harris-Benedict) and you will come up with an APPROXIMATE idea of the number of calories you need to consume to maintain your current weight.
Next we want to create a caloric deficit. So consume 500 calories less and in 7 days you should THEORETICALLY lose 1lb of body fat while preserving our precious muscle tissue. This is the concept of expending more calories than you consume.
For some this is all they need, plus exercising 3-5 times per week. For these people the fat melts away and they reach their goal easily. But for most of us, we have found that this just is not the case.
Why? Well, everyone is different, and most diet plans are a one-brush-paints all. Some of us are severely obese, some of us are only 5lbs from our goal weight, some of us have metabolic issues and the majority of us have varying SOMATOTYPES.
Who the, what the, huh? Somatotypes? Yes... these are body types that have very different physical characteristics and have very different METABOLISMS!!!
Each somatotype, regardless of gender, will also have various nutritional needs and exercise needs. Yup. No cookie-cutter approaches. Each of us are unique and our approach to fat loss much be treated as such.
Now we are moving into an area that will discuss that not all calories are the same, not all people metabolize starchy carbs the same way, not all people build muscle the same way and some people can't even gain weight!! It can get really confusing.
No worries, I am gonna keep it very simple.
You'll need to take a really good look at yourself in a full length mirror, with just your undergarments on. Ask yourself...
Do I look like a PEAR, with a big ass, hips and thighs, but I have slender shoulders and a smallish upper body in comparison to my lower half? Do I resemble that Grimace character from McDonald's? Do I tend to crave sugary junk food items? Do I have a fair amount of muscle and at some point in my life did someone tell me I have an "athletic build" Then you are most likely a MESOMORPH
Do I look like Big Bird? You know, arms that are fairly thin, and thin legs that taper at the ankle but lots of fat around the chest, breasts, and stomach. Like an APPLE? Do I have a spare tire? Do I gain weight just by looking at food? Am I tired and sluggish alot? Do I seem to have alot of trouble losing weight no matter how hard I try? Do I like pastas, breads, and potatoes? Then you are most likely an ENDOMORPH
Do I look like a string bean? You know all arms and legs, thin shoulders, and hips, small chest and maybe even a longish neck, and I just can't seem to put on weight no matter how much I eat? Do I seem to have lots of energy and need very little sleep to function properly? Then you are most likely an ECTOMORPH
Now you may actually be a blend of two of these body types but one will always be the dominate one. So don't fight it, work with your body, not against it. Here's some tips how to do that!
ENDOMORPHS - APPLES
You need to reduce you starchy carbs particularly breads and pastas, get your starch from sweet potatoes or boiled new potatoes. You need to avoid sugars, especially processed white sugar, and eat brown rice, not white. Your body type stores fat, and does not like to let go of it. Your body is sensitive to starchy carbs, so eat less of those and more veggies and the less sugary fruits like berries, peaches, pears and apples. FIBRE is your friend. Oh and increase that protein intake but keep the fat low. 40-40-20 is your best bet.
Also you may need to exercise more than 3 times per week. What actually works best for you would be low-medium intensity cardio sessions no more than 30 minutes at a time, or 2-30 min sessions per day. This means lots of walking biking, swimming and dancing. Do not get out of breath, break a sweat, but do not get out of breath because you need oxygen to metabolize the fat to burn it off, so sweat it out, don't work so hard that you are out of breath. This is called Aerobic Glycolysis. This is how to melt that fat off.
Also when strength training your program should be using compound movements such as bench press, dead lift, squats, shoulder presses and leg presses because these exercises are great for overall strength building and because so many different muscles are being worked at once, you burn more fat and calories, because our muscles burn fat for energy too you know!!! Oh and you're better off being an early riser! Too much sleep will keep the metabolism for an endomorph at a stand still 6-8 hours is plenty. And if this was high school, the endomorph would be voted most likely to kill the ectomorph. Endomorphs clearly have the most difficult time losing weight and keeping it off.
MESOMORPH - PEAR
The mesomorph at their "fighting weight" is characterized by a good rate of muscle growth. Lucky them. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. An example is an Olympic gymnast.
In fact, the composition of the mesomorph provides the foundations for the best bodybuilding physique or individual seeking improvements in their physique. By keeping their fat levels down and their rate of muscle growth high, they are the ideal physique. Therefore, they will find it simple to build muscle, and if I may say so, they should take advantage of this trait and aim for a balanced physique.
Mesomorphs should train with basic exercises and continue a balanced meal program 50-30-20 of carbs protein and fats. Avoid the sweet treats and eat whole grains and lean protein. Aerobic/cardio activity should be kept at average maybe 3 times per week for 30 minute moderate intensity sessions, but focus on strength training. Actually come to think about it, the ECTOMORPH and the ENDOMORPH may join forces to beat the stuffin' out of that MESOMORPH.
ECTOMORPH - STRING BEAN
Many complain that being an ectomorph is just as challenging as being an endomorph. One of the goals an ectomorph should focus on when following a body type diet is creating more lean muscle weight. This will help fill out an ectomorph's figure.
This does not mean an ectomorph should indulge in greasy overly fatty foods. Doing so will only increase their risk of cardiovascular disease and high blood pressure, whether they are naturally lean or not. Rather an ectomorph should focus on eating multiple times per day and eating nutritious and calorie dense foods. Ample proteins, carbohydrates and fats should be included in the diet. Extra protein may help build more lean muscle. An ectomorph would probably do well to concentrate on more strength training exercises rather than endurance or cardiovascular exercises to help fill out their figure. An ectomorph needn't worry about buying skim milk but should drink 2% instead. Small changes like this can help an ectomorph fill out their figure and maintain a lean but shapely appearance.
I hope this helps a few people today to understand, that you need to work with your body, not against it. KNOW THYSELF!
If anyone wants references regarding this post please e-mail me for the full listing.
Take Care
Okay, enough of J.J Walkerisms...
The basics of fat loss starts with finding out approximately the number of calories you require daily, just to stay alive (RMR/BMR), then you need to figure in your activity level (Harris-Benedict) and you will come up with an APPROXIMATE idea of the number of calories you need to consume to maintain your current weight.
Next we want to create a caloric deficit. So consume 500 calories less and in 7 days you should THEORETICALLY lose 1lb of body fat while preserving our precious muscle tissue. This is the concept of expending more calories than you consume.
For some this is all they need, plus exercising 3-5 times per week. For these people the fat melts away and they reach their goal easily. But for most of us, we have found that this just is not the case.
Why? Well, everyone is different, and most diet plans are a one-brush-paints all. Some of us are severely obese, some of us are only 5lbs from our goal weight, some of us have metabolic issues and the majority of us have varying SOMATOTYPES.
Who the, what the, huh? Somatotypes? Yes... these are body types that have very different physical characteristics and have very different METABOLISMS!!!
Each somatotype, regardless of gender, will also have various nutritional needs and exercise needs. Yup. No cookie-cutter approaches. Each of us are unique and our approach to fat loss much be treated as such.
Now we are moving into an area that will discuss that not all calories are the same, not all people metabolize starchy carbs the same way, not all people build muscle the same way and some people can't even gain weight!! It can get really confusing.
No worries, I am gonna keep it very simple.
You'll need to take a really good look at yourself in a full length mirror, with just your undergarments on. Ask yourself...
Do I look like a PEAR, with a big ass, hips and thighs, but I have slender shoulders and a smallish upper body in comparison to my lower half? Do I resemble that Grimace character from McDonald's? Do I tend to crave sugary junk food items? Do I have a fair amount of muscle and at some point in my life did someone tell me I have an "athletic build" Then you are most likely a MESOMORPH
Do I look like Big Bird? You know, arms that are fairly thin, and thin legs that taper at the ankle but lots of fat around the chest, breasts, and stomach. Like an APPLE? Do I have a spare tire? Do I gain weight just by looking at food? Am I tired and sluggish alot? Do I seem to have alot of trouble losing weight no matter how hard I try? Do I like pastas, breads, and potatoes? Then you are most likely an ENDOMORPH
Do I look like a string bean? You know all arms and legs, thin shoulders, and hips, small chest and maybe even a longish neck, and I just can't seem to put on weight no matter how much I eat? Do I seem to have lots of energy and need very little sleep to function properly? Then you are most likely an ECTOMORPH
Now you may actually be a blend of two of these body types but one will always be the dominate one. So don't fight it, work with your body, not against it. Here's some tips how to do that!
ENDOMORPHS - APPLES
You need to reduce you starchy carbs particularly breads and pastas, get your starch from sweet potatoes or boiled new potatoes. You need to avoid sugars, especially processed white sugar, and eat brown rice, not white. Your body type stores fat, and does not like to let go of it. Your body is sensitive to starchy carbs, so eat less of those and more veggies and the less sugary fruits like berries, peaches, pears and apples. FIBRE is your friend. Oh and increase that protein intake but keep the fat low. 40-40-20 is your best bet.
Also you may need to exercise more than 3 times per week. What actually works best for you would be low-medium intensity cardio sessions no more than 30 minutes at a time, or 2-30 min sessions per day. This means lots of walking biking, swimming and dancing. Do not get out of breath, break a sweat, but do not get out of breath because you need oxygen to metabolize the fat to burn it off, so sweat it out, don't work so hard that you are out of breath. This is called Aerobic Glycolysis. This is how to melt that fat off.
Also when strength training your program should be using compound movements such as bench press, dead lift, squats, shoulder presses and leg presses because these exercises are great for overall strength building and because so many different muscles are being worked at once, you burn more fat and calories, because our muscles burn fat for energy too you know!!! Oh and you're better off being an early riser! Too much sleep will keep the metabolism for an endomorph at a stand still 6-8 hours is plenty. And if this was high school, the endomorph would be voted most likely to kill the ectomorph. Endomorphs clearly have the most difficult time losing weight and keeping it off.
MESOMORPH - PEAR
The mesomorph at their "fighting weight" is characterized by a good rate of muscle growth. Lucky them. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. An example is an Olympic gymnast.
In fact, the composition of the mesomorph provides the foundations for the best bodybuilding physique or individual seeking improvements in their physique. By keeping their fat levels down and their rate of muscle growth high, they are the ideal physique. Therefore, they will find it simple to build muscle, and if I may say so, they should take advantage of this trait and aim for a balanced physique.
Mesomorphs should train with basic exercises and continue a balanced meal program 50-30-20 of carbs protein and fats. Avoid the sweet treats and eat whole grains and lean protein. Aerobic/cardio activity should be kept at average maybe 3 times per week for 30 minute moderate intensity sessions, but focus on strength training. Actually come to think about it, the ECTOMORPH and the ENDOMORPH may join forces to beat the stuffin' out of that MESOMORPH.
ECTOMORPH - STRING BEAN
Many complain that being an ectomorph is just as challenging as being an endomorph. One of the goals an ectomorph should focus on when following a body type diet is creating more lean muscle weight. This will help fill out an ectomorph's figure.
This does not mean an ectomorph should indulge in greasy overly fatty foods. Doing so will only increase their risk of cardiovascular disease and high blood pressure, whether they are naturally lean or not. Rather an ectomorph should focus on eating multiple times per day and eating nutritious and calorie dense foods. Ample proteins, carbohydrates and fats should be included in the diet. Extra protein may help build more lean muscle. An ectomorph would probably do well to concentrate on more strength training exercises rather than endurance or cardiovascular exercises to help fill out their figure. An ectomorph needn't worry about buying skim milk but should drink 2% instead. Small changes like this can help an ectomorph fill out their figure and maintain a lean but shapely appearance.
I hope this helps a few people today to understand, that you need to work with your body, not against it. KNOW THYSELF!
If anyone wants references regarding this post please e-mail me for the full listing.
Take Care
Thanks for the info. Why would coachdee want to delete it? I love her posts.
Actually, this post is not retrievable from Google Cache, yet. Check back in a couple days and drop me an email. My email address is in my profile.
I don't know why CoachDee would want to delete it, it was just a decision that she made.
I don't know why CoachDee would want to delete it, it was just a decision that she made.
I am a cross between a endomorph & mesomorph. Currently I have great legs (no fat) but a fat stomach (apple fat apple) combined with broad shoulders, if i was a man or a footbal player this would be cool but i am not. Currently I work out 3 to 5 days a week with a mix of weight training and cardio on alternating days. I eat pretty heathly high protien low fat low carb. I intake about 1700-1800 calories a day. I am 5'7" medium boned. I have been working out for a couple of years now and for some reason I cant seem to lose the fat. I have pretty good muscle mass for a girl. but you cant see it under the fat. what am i doing wrong? Am I missing something here.......
Hi coachdee, this is fantastic. I'm glad someone got it back. I'm definatly an endomorph. I'm going to give this a go, because i seem to have gotten completly stuck in a rut. And i eat loads of carbs. I'm curious to hear back from people that tried this. Did it work? Did you notice any changes? And finally, I'm sure this has been asked a million times, but any tips on increasing protein? I don't really like eggs. I eat a good lean source of meat at least once a day, but thats about it. I drink soy milk, and eat soy yogurts. I tried protein power shakes, but i don't like them. Drinks like that make me feel sick. Any other suggestions?
Hi there Treanop2, the user CoachDee hasn't logged onto Calorie-Count in over six weeks. I suggest checking out messages #7-12 in the following thread for some food suggestions on protein. I also like Special K soy protein cereal, cottage cheese, blanched almonds as some suggestions: http://www.calorie-count.com/forums/post/8532 .html You also might want to check out this recent thread discussing protein: http://www.calorie-count.com/forums/post/1748 1.html
Thanks a million ix. I did a search, but i couldn't find anything useful. By the way, what is the Special K soy protein cereal? I love special K, but I haven't heard of this. Maybe we don't have it here.
Very interesting. I would say, based on the descriptions, I am more endomorph. However I do carry the weight in the other areas described in the mesomorph (weight in butt, hips, thighs). Before I had children and gained about 85% of the excess weight I have now, I had a small waist, and I was "hippy". So do you go based on what you look like now, or what your body shape is sans excess weight and where the fat naturally lies?
Also, I had never heard of the term "aerobic glycolysis" so wanted to look more into it and see how it might/might not help in regards to making my visits to the gym more productive. You stated: "do not get out of breath because you need oxygen to metabolize the fat to burn it off, so sweat it out, don't work so hard that you are out of breath. This is called Aerobic Glycolysis. This is how to melt that fat off." However I found this (found here):
Based on this info, wouldn't you actually want to get to #4 (Oxidative Phosphorylation) which, based on that site, "This system breaks down the bodies fat stores to supply energy to working muscles. As the intensity of exercise decreases, the body relies more on this energy system. This energy system can supply virtually unlimited supplies of energy. Endurance sports such as cross-country running, swimming, soccer and lacrosse all rely heavily on this system.". Not trying to argue or contradict - on the contrary. I'm trying to understand (guess it's the Scorpio in me!).
Thanks!!
Also, I had never heard of the term "aerobic glycolysis" so wanted to look more into it and see how it might/might not help in regards to making my visits to the gym more productive. You stated: "do not get out of breath because you need oxygen to metabolize the fat to burn it off, so sweat it out, don't work so hard that you are out of breath. This is called Aerobic Glycolysis. This is how to melt that fat off." However I found this (found here):
- The ATP-PCr, or Creatine Phosphate System, does not require oxygen to produce energy.
- Anaerobic Glycolysis uses glycogen stores in the muscle to produce energy without oxygen.
- Aerobic Glycolysis uses muscle glycogen to produce energy and occurs in the presence of oxygen.
- Oxidative Phosphorylation uses fats stored in the body to produce energy and also requires oxygen.
Based on this info, wouldn't you actually want to get to #4 (Oxidative Phosphorylation) which, based on that site, "This system breaks down the bodies fat stores to supply energy to working muscles. As the intensity of exercise decreases, the body relies more on this energy system. This energy system can supply virtually unlimited supplies of energy. Endurance sports such as cross-country running, swimming, soccer and lacrosse all rely heavily on this system.". Not trying to argue or contradict - on the contrary. I'm trying to understand (guess it's the Scorpio in me!).
Thanks!!
treanop2, I am on an island and Special K cereals are available here... sometimes! Though not much else is available.... =) Here is a link to the product, with an image of what the box looks like: http://www.kelloggs.ca/cgi-bin/klog-canada/pr oduct.pl?product=3169&company=2 I know for sure it is available in the US, because I stock my home in Seattle with it. Are you in the UK?
thanks coachdee!
i'm definitely a mesomorph...and i'm a natural athlete, oddly. i'm not built extremely like a gymnast but i haven't had that training...i do track and basketball. so i get to keep SOME curves. haha. actually lots... =X
anyways thank youuu so much! this was really helpful. :)
anyways thank youuu so much! this was really helpful. :)
PS - Willowraven, the user CoachDee whom originally posted this thread, hasn't logged into this site in since September 17th, so you might not receive a response to your questions posted here for her. She can be reached via email at: coachdee@coachdeeonline.com
Thanks for the info! :) I'm still not quite sure of what I am. Perhaps a combination between an apple and a pear? I don't have thin arms or legs really, and I'm just as broad on top as on bottom, I think. I'm definitely not a string-bean. My tummy is usually the first to give/get weight... Hmm.
An oldie but goodie.
I'm predominantly a mesomorph, with a bit of endomorph traits. Low-intensity exercise for long periods (like a 6-hour cleaning spree and then 3 hours of working a register at a rapid pace... okay, not tons of calories burned, but for that long, it adds up...) seems to work much better for me than doing higher-intensity exercise, but I'm very much a pear and otherwise fit the mesomorph profile.
Well I know that for even myself, I stuggle with keeping the weight off, because I am an endo-mesomorph blend. Battling body fat is not easy for alot of people. Regardless though, I have found that if you love your body as is, and treat it right, by feeding it "fuel", you know the good stuff that keeps you fit and moving, bright-eyed and bushy-tailed... well I have found that it will treat you well by becoming that lean, mean fighting machine.
By knowing your body type and working with it, not against it, you will see remarkably results.
Have faith...
By knowing your body type and working with it, not against it, you will see remarkably results.
Have faith...
What a great article Coachdee - makes me understand a bit more and learn more for my apple shape!
this really helps me understand how i should eat, i just realized, that when i do the eliptical i try to go as hard as possible, even tho i see musle tone, it hasnt helped me lose at all, and, the food i was eating wasnt helping at all, i never thought of myself as an "apple" yuk,, i always thought i was more of a pear, but now going through menopause, i have this huge tummy, whihc i never had before. But, have always had broad shoulders my whole life, so, i adapted my work out this morning, and i dont feel so wiped out, and i was able to go longer!!!
'Elp, 'elp
Can anyone tell me which I am?
I've got quite big boobs and shoulders, and round my face / neck and shoulders I'm not that small either.
I've never had a particularly big waist and my bum's not that big either, but I have big thighs. My thighs are my worst area I think.
What the bobbins would you call that?
And how do you work out your ratios? It seems tricky
xox
I'm definately a pear! I build muscle quick, always have, not massive amounts before you fitness heads come in and say you can't build that much....blah blah blah. Wide back and shoulders. My hip size 46, the narrowest part of my waist, no lie 35. I am very curvy. So cool to know that I can benefit from weights and normal diet of 50-30-20. I'm pretty solid for my weight and large frame as well. Wow thanks for that post. Fricking awesome!
you nailed me! i'm an apple all the way. which is good news because i've been doing exactly what you say an apple should. good to know i'm going in the right direction. YAY
you nailed me! i'm an apple all the way. which is good news because i've been doing exactly what you say an apple should. good to know i'm going in the right direction. YAY
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