New and Improved: MEN: July Fourth Challenge! Check in Here!
Check out the July Fourth Challenge or J4C for Men Only. Members will post ideas...info on how to get back into shape, but mostly, we will motivate each other on how to burn FAT.
The July Fourth Challenge is on the honor system. It is your responsibility to accurately track your weight each day/each Wednesday.
Post your weight every Wednesday morning. Also, post any tips you may have or articles as well as interact with other J4C'ers.
If you miss 3 consecutive weigh-ins you forfeit the benefits of this challenge.
Results: http://www.editgrid.com/user/afc_challenge/AF C_Challenge_Tracker
NOTES:
The J4C is a continuation of the AFC and is open to current and other worthy participants. It is a great bunch of men dedicated to burning FAT. In fact, collectively AFC'ers burned 277.5 pounds of FAT or BURNED 971,250 Calories. Please join us, we're getting it done!
Want an easy way to determine your BMR? check out Phord's BMR page
im 250 6'3
i need to get down to 200 so im on this
Start 250
goal 220
Tip #9:
Are you on a plateau, same weight for a number of days?
I'm on a plateau too. If it is any comfort, I find that when I hit a plateau, I always lose fat soon afterwards. I looked back at my history and it seems it takes 3-5 days to lose a pound of fat. In between those plateau days I bounce up and down in weight. It makes sense. 3,500 calories in a pound of body fat, burning it takes time...Go back and look for plateaus in your history and see how long it takes to lose a pound of fat. Then either step up the intensity of your exercise program or lower your calorie intake. Or both. That is what I"m doing. My bet is that you'll lose fat. And then a new plateau will begin. We'll see.
Good luck
Thanks guys, your right i am thinking to hard and not having fun. im going to tag this post today (thought I did, have not gotten any daily updates).
for 12-21-2007 (1,236) burned working out.
for 01-01-2008 (1,320) burned working out.
for 01-02-2008 (1,654) burned working out.
Total Cal consumed each day between 2,400 and 2,600.
Total Cal burned(including workouts) each day per "cc" Between 3,500 and 4,000.
I did change my work out a bit. went back to a lighter weight and concentrating on form. Each rep is slow deliberate and burns like hell.
I haven't had much of a chance to follow up on this until now so here I am
No change for me. I am still in at 230.
I switched over to my mountain bike for commuting it is heavier and has larger tires that make me work harder.
now that the holidays are over I can get back on the bus.
I did circuit train on Cybex machines with a couple of laps in bet. each lift of 60 reps (1 set w/ 20 reps x 4 sets w/ 5 reps very slow x 1 set w/ 20 reps) @ 50% weight capacity. 11 machines which cover all muscle groups and run laps between. I'll be on this routine every other day for two weeks before I change. Trainer advises changing lift routine every two weeks.
Total of 70 min workout and about 900 cals burned. Seems like I burned more.
Start date 248 lbs. Today 247 lbs.
Cut out OJ from Power shake and increased cal intake with more veggies. Total of 1,200 cals today. Feel full.
Ordered a used hard-cover copy ($7.50 + shipping) of "Enter The Zone" by drsears @ amazon.com.
I wish we had this type of support network when I was younger but I probably would have ignored it. They say that, "when the student is ready the teacher will appear".
Thanks for taking this project on PSalmon.
On a technical note: is there a way to copy my comments to my journal or some other way to retain my ramblings as gmule calls 'em.
STAY FOCUSED
SRQ DUDE 
Alright, I am late, so if I am not an official member of the "challenge" I am going to give it a go anyway.
I made a new years resolution to never make another new years resolution... so I didn't do that.
On 1/2/2008, I weighed in @ 280, I went to the gym, walk/ran for 20 minutes and did a circuit of upper body stuff.
On 1/3/2008, I weighed in @ 274, I went to the gym, walk/ran for 20 minutes and did a circuit of legs/abs and crunches too.
On 1/4/2008, I weighed in @ 270.4 (I think). Planning on going to the gym today.
If ever week was like the first week, we could all be done in 2 weeks! :-)
I can use any motivational help I can get. I hope the weather warms a bit so I can get back on my bike and ride, but for now, I am working out and stuff, so that is good. I am not eating much, just good mix of healthy stuff.
8-9 down... 22 to go by 4/1? I think I can... I think I can... I think I can....
Hey all-
This is going to be a long post so take a deep breath and rub your eyes.
I started CC about a year and a half ago. I started at 310 I went down to 230. If you do the math that is 80 pounds lost. I gained a little over the holidays. I have one more hurdle to jump that is the big game on Monday night. Going to a party so I am sure some food and drinks are in order.
OK on to the other part of my post: I weigh myself weekly, not daily. Daily your weight will change depending on water weight what you ate and when. I always weigh myself in the mornings before I eat and naked that way I get a true weight. I work out daily at my office we have a gym. I do cardio 2 times a week and circuit training 3 times a week. When weather is nice I also walk 3 miles at lunch. That takes about an hour.
With my circuit training not only do I get a good cardio workout, but you can also get in good arms, legs, and abs all at the same time, if you know what to do and different exercises. I toss in weight training along with my circuit. I also use the stability ball a lot for core.
Cardio I switch it up weekly so my body doesn't get used to the same thing over and over. Your body will get used to doing the same thing, so switch it up. You will get more out of your workouts. I will do treadmill once a week, but not only do I walk on it, but jog, run, walk backwards, and also do squats, lunges and side walking as well. I also set increase the incline for walking squats, backwards. I mix all that up for about 30 mins. Then I will do stability ball for 30 mins as well. The next time for cadio I might do the elliptical, bike or stair stepper. Just depends on what I feel like.
During the spring and summer I bought a bike so I bike on the weekends as well, anywhere from 26-50 miles depending on weather and time. I will also ride during the week too, but not as far. Maybe 10 miles or so.
The next day will be circuit training. Really work on your legs they are the biggest muscles, burn more calories as well. So the bigger the muscle you use the more calories you burn.
If you want to know my routines and different ways to use the ball if you have one. Just PM me be glad to help anyone out.
I want to get down to 220, but not sure I can. I have a large frame and big legs so with that. I will do my best. I have had my body fat checked a couple of times, last time was 16% so I am happy with that being 44 and when I started I had body fat of 33%.
If I can do it you guys can, I used to be a couch potato, junk food, fast food junky. I was also on BP meds and Tricor as well. Next visit if I get clean bill of health I will be taken off of them. Last visit I was taken down to 1/2 dosage on both!!
Good Luck to all of you at AFC!!
Stinky (Steve)
Welcome Scott. Sarasota: Way to show continued committment to your goal. Stinky1: Thanks for modeling the way. Yes you can get to your goal. And Micheal, are you still out there...and we have over 25 signed up, but only a 1/2 dozen have checked in this week. Fat lose is a challenge and you gotta want it BADLY...right Sarasota and Stinky? Good luck and there will always seems to be ways to excuse ourselves from our promises. If you've gotten off your program, recommit to your promise and get back on your program and start again. Good luck.Gmule: Way to follow the bread crumbs.
Story: The first time I got serious about fat lose is when I overheard someone say that I looked pregnant. And I did. I was a size 44 in the waist. All my fat was around my waist. I was embarrassed enough to go from 235 to 180 in 3 months. Got to a size 33 pants BTW. That was in 2000, and the woman who said I looked pregnant, taunted me with twinkies almost daily when she heard I was on a fat lose program. she had no idea that she was helping me stay on my program. I think of her every morning when I weigh in. That's what it takes for me some days. Think of a life shock like mine and prove you can do it. Also, I inspired a number of people to lose fat too. So you will be light of hope for others. doing it changed my life. And I can do it again. I've lost nearly 25 pounds of fat again. And I need to lose some more and STAY healthy...that is goal from here on out. Keeping it off is easier than losing it.
Pinksalmon, I noticed you use the Zone.
Here is a nice link for Zone blocks (also does body fat) http://www.he.net/~zone/prothd2.html
I follow Byron Richards Leptin Diet. They aren't that different.
Yes. the Zone Diet has made an amazing difference for me. My brother is down to 160 and doing marathons with it. He has been using it and has remained slim for over 7 years. He got me on it. It helps alot. Especially with my energy and cravings. I reccommend that everyone switch over to the Zone. Thanks Strikez.
For all you Joe Paterno fans and PA State College Grads, such as myself...here are 23 FAQ's. Read these gentlemen. Penn State is one of the best sports fitness programs in the country. Good Luck. I think #4 is so important, here it is now.
How long should I work out to burn fat?
An aerobic work out should last at least 12 minutes. Do not count your warm up or cool down, only the amount of time your HR is within your Training Zone. The longer and more frequently you do this, the sooner you'll see an improvement (Less Fat).
Why 12 minutes?
This is the amount of time needed for the body to start producing fat burning enzymes. The idea is that you want to get your body to use fat for energy. After 12 minutes you start to burn fat at a higher rate.
NOTE:
Men wanting to join this forum beyond this post: The AFC challange has already started. Please choose another forum, thank you.
Campman: Welcome. FYI: You got in under the wire...lucky guy...I know very little about you, height, age, state of health etc, and I appreciate your zeal, weight lose goals are really great to have, and I hope you have a plan to go with it...but the weight lose gods have spoken...losing that much weight is unsafe...50+ pounds in less than 90 days. AFC is a healthy challange that I hope includes smart choices in diet and exercise. Please read the AFC string to help you refocus your plan and goal. Good luck.
May the AFC be the start of a life time journey, not a short term fix.
Jan 5th 2008 217 lbs lost 4 lbs form last week, Cant explain this at all. On Dec 29 I had gain 2 lbs form the week before. at least its going down.
On Wed Jan 2 i did my abs (400 cal burned) and got sick (this tends to happen a lot), took Thursday and Friday off.
Today I started a new routine.
total cal burned 1260
Feel great!
Ran six miles this morning in about 64 min. and then did an Ab workout. Cals burned 1,652. Strong day.
Start weight 248. Today 246.
SRQ
total cal burned during work out is:
1,178
abs: ; 302
weights : 285
cardio :591
Total cal consumed 2,200
Total cal burned 3,8 00
Total defeict &n bsp; 1,600
way to much
Here is a great article on exercise balance. http://www.zonediet.com/tabid/130/itemid/831/ Find-the-right-exercise-balance.aspx
How can you tell if you are overtraining? Here are just a few possible symptoms:
→ You feel tired instead of energized after your workouts
→ You are constantly ill with minor colds, etc.
→ Your resting heart rate becomes elevated
→ You have trouble sleeping
→ You experience weight loss and fitness plateaus
→ You experience constant aches and pains or injuries
And there are mental aspects as well. You may feel tired, lethargic, uninspired to work out, depressed or withdrawn.
Hey all. Wiliwigi will be our go to guy for stats. If you want, you can email him or post your results here on Wednesday weigh in.
Where are you with your program...check in. Let us know how you're doing. I sent out emails to all in the AFC. There are only 2 that have been AWOL, no CC log in at all for over a week. Everyone else it seems is tracking calories, activities daily.
Check in with the AFC too, let us know how you're doing, What you're doing, I'm assuming you've losing FAT. I certainly have. I slowed down. I was on a plateau. I was working out too hard I guess, and then I started to lose fat %...go figure.
Will I lose weight if I eat the same food over and over?
You can lose weight despite eating the same food day-after-day as long as you eat fewer calories than you burn. In fact, eating the... Read more