04-23-09 12:42 PM - Post#546115    

Thanks Laree and all. Actually, it's not so much a diet as a good eating lifestyle. But, on the other hand, I did have to really watch the calories for the first six months until I had a real handle on what I was eating and expending.

I think one of my mistakes while putting the weight on was not weighing regularly. Had I weighed at least weekly, I would have seen the weight creep at perhaps five pounds. At that point, it would have been relatively easy to take it off. But when you get up to fifteen or twenty pounds, that's tough. Especially a woman and especially an older woman.

So now, like it or not, I weigh weekly. And I'm quick to take action if necessary.

I appreciate all the feedback.

Quoting: For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. Arnold Schwarzenegger

04-23-09 12:45 PM - Post#546117    

Thank you, Dan. As I said in my post to Laree, I wish I had weighed weekly and I would have caught the problem while it was manageable. I get my willpower from knowing that I have only myself to depend on and when I mess up or get laid up, I'm in deep trouble. I don't have the luxury of depending on anyone else. So, in a way, I guess that's a good thing.

Quoting: For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. Arnold Schwarzenegger

05-26-09 12:18 PM - Post#555025    

here is a quote:
“It’s not that exercise doesn’t help with weight loss,” says Melanson. “It’s that it’s harder to lose weight with exercise than diet.”

from this:
http://www.msnbc.msn.com/id/30826120/page/2/

05-26-09 12:27 PM - Post#555032    

Basically true...you can't outrun your mouth's ability to consume excess calories. However, exercise coupled with diet is far more effective than diet alone.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

05-26-09 12:31 PM - Post#555034    

While it’s true that a pound of muscle burns more calories than a pound of fat — about seven to 10 calories a day versus two calories — most people don’t put on enough muscle to make much of a difference.

I like the statement above as well..

http://www.msnbc.msn.com/id/30826120//

05-26-09 12:37 PM - Post#555036    

Essentially, weight loss comes down to math, experts say, and the number of calories in versus calories out. To lose a pound of fat, you need to create a deficit of about 3,500 calories. That can be done with both diet and exercise. To lose a pound a week, for instance, you could reduce your food intake by 500 calories a day or burn an additional 500 calories each day through exercise — or do some combination of diet and exercise that knocks off 500 calories. So if you exercise and then don’t replace the calories you burned during the workout, your body will burn more fat because you’ve created a caloric deficit.

Good quote.

05-28-09 11:14 AM - Post#555585    

All true...it all comes down to simple math. You just have to burn more than you consume.

A different kind of fat loss discussion
06-16-09 04:15 PM - Post#560411    

• Laree Said:

I think your spot on with your solutions too.

When I was overweight I had all those problems. Plus I would spend all day on my arse.

I found when you start taking exercise seriously it becomes a habbit. I no longer crave fatty foods because of how much effort I put into my working out, it just does not seem worth it. Ive lost over 30 kg (66 lbs) without a personal trainer or nutritionist (I was lucky enouogh to have a hoe gym though)just by making smart lifestyle choices but Im finding in trying to take my body to the next level I need a lot of advice.

A different kind of fat loss discussion
06-16-09 06:37 PM - Post#560443    

Small things matter...

A former colleague lives nearby. His apartment is on fourth floor in the building. Last year they built an elevator in the house. Since then he gained almost 20 lbs.

Just in and out of his flat a couple times each day was a WO that when missing, caused a considerable fat gain.

Aut viam inveniam aut faciam.

02-27-11 11:30 PM - Post#678248    

What if...none of the above. I do heavy workouts, control my eating most of the time, but still gain weight and it is not just muscle, it is more fat. Can´t do long cardio training because of an old knee injury, can barely use that leg, still I try some leg exercises...with the good one. I am now lost, I don´t get it, I am bulkier and still have NO definition. My periods are normal. 5 meals a day, 7 hours of sleep. Maybe and I am getting old? (almost 45).

02-28-11 12:39 AM - Post#678255    

Some of it has to do with age. Metabolism simply slows as we get older.

Try speeding up your workouts with minimal rest between sets for a cardio effect. I've gone down to 30 seconds between sets and I'm huffing and puffing pretty good. Weights necessarily drop as well which has been joint beneficial.

Bill2 Integrity is what you do when you think nobody is watching.

02-28-11 08:36 AM - Post#678277    

I keep my rest periods short as well Bill. Kind of "cardio lifting". I'm huffing at the end of a 30 minute workout. Weights suffer, but some of what I read says hypertrophy does not.

02-28-11 03:08 PM - Post#678382    

You kind of hit on what was going to be my next point which was the duration of the workout. When I train in the 'hurry up' mode, I'm in the 28-35 minute range so it sounds like you're already there.

What's the issue with your knee? No cartilage and bone on bone? I'm in that boat and cardio is very tough to do. I've found that putting the treadmill on a gentle incline (1.5 degrees) at a 2.5mph pace will both strengthen the quad surrounding the joint and provide some measure of cardio work for burning calories.

The other thing I do - which works wonders for me when I do it faithfully - is maintain a food journal. When I don't jot down everything that goes down the hatch, I gain weight as I'm not conscious of what I'm doing at the moment. Not onerous to do as when I'm at work and out and about, it's just on a scrap of paper in my wallet which I transcribe to my binder at the end of the day.

It's amazing the difference it makes for me. I would swear up and down that I eat well when I don't keep the journal but I'm only 80% correct. At my age and metabolic rate I need to be in the 99% 'good' range in terms of quality and quantity. I'm one of those people who's not much for sweet stuff but I will have that second piece of steak. :)

Bill2 Integrity is what you do when you think nobody is watching.

02-28-11 03:10 PM - Post#678384    

Oops, read the reply without looking at the poster. First paragraph, therefore, for agreeing with Erwin.

Bill2 Integrity is what you do when you think nobody is watching.

03-06-11 01:26 PM - Post#679469    

Bill I have tought myself to eat a lot less the last bunch of years. Now even Dorothy is worried that I don't eat enough. I have plenty of energy and hardly ever feel hungry.

It don't matter

03-07-11 09:40 AM - Post#679605    

• cajinjohn Said:

How you feel trumps science...again.

If I remember correctly, both Jack Lalanne and Artie Levine (fitness tv show pioneers) recommended a gradual weight loss and decrease in food intake as you aged. The benefits should be obvious - increased energy, less joint pain and just a general feeling of well being. Disadvantage is that you need to be aware, or rather, more aware of your food's nutrient density. Since you're taking less in...your food needs to be of higher quality.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

03-08-11 10:38 AM - Post#679957    

This thread is one I'll need to read a couple times.

Laree, I like the way you identified what key groupings can impact in this case fat loss. This may have been a better way to label it than the Book "Cracking the Metabolic Code" Can't remember the author and I didn't have the time to devote to reading it(borrowed from the library).

For me, my blood work that I had done through the hospital this past year is/was a prime motivator for me to get more fit and lose fat weight. My health/ risk appraisal says I am a step or two from having "Metabolic Syndrome" or whatever the term du jour is.

Diet and exercise are two huge keys in this (area 2,3,6 from your list).

Regarding diet, the prevailing thought is that 3 meals and 2-3 snacks is the way to go. DanMartin made the comment that he "never could understand eating 6 times a day to gain or lose weight." I heard from another guy that when trying to lose weight it is best to eat just 3 times.

I understand the basic premise is to keep the furnace stoked by eating small frequent meals and the cause smaller releases of insulin.

As poorly as my body handles insulin right now, is the 3 meals a better way to go or is the meals and snacks a better way to go?

Along that same vein for exercise. Would I be better served to do "2 a days" on days where I do weights 30-45 mins and steady state cardio for 20-35 mins? Rather than doing my one workout for 1 - 1.5 hrs to allow another time where I lower insulin resistance.

I guess an added thought I just had is will grabbing a light 8-12 lb KB when I wake up and doing some halo's pumps, swings, around the world's, figure 8', etc for 5-10 mins whether I break a sweat or not impact my insulin resistance?

"There are a lot of workouts that can get us where we want to go, but none will work without consistency." Uncle Al " Strength is the foundation for all the other physical qualities. People have forgotten that fact... Strength is the mother quality. It should never be out of style." Pavel T. " There are countless variations of everything on a theme. I warn about reading too much and knowing too little. Cuz, everything works and nothing works. You only need that to train." Gary John

03-09-11 12:15 PM - Post#680244    

• Teddy Moore Said:

I agree with your general idea of spreading the food across more meals. Have you looked into the Zone diet? Mixing the macronutrients is also a good tool for insulin control, and the Zone handles that nicely.

I like your idea of doing a few minutes of kettlebell work in the morning, although I probably wouldn't do it until a little time had passed. You might try that again in the afternoon or evening when you get home, and adjust the weight training down a notch to balance things out.

03-09-11 12:44 PM - Post#680249    

Sounds good. Glad I had some decent thinking.

"There are a lot of workouts that can get us where we want to go, but none will work without consistency." Uncle Al " Strength is the foundation for all the other physical qualities. People have forgotten that fact... Strength is the mother quality. It should never be out of style." Pavel T. " There are countless variations of everything on a theme. I warn about reading too much and knowing too little. Cuz, everything works and nothing works. You only need that to train." Gary John

03-11-11 05:38 AM - Post#680591    

I tried the three meals thing and found myself too hungry between those 4-5 hours. diverted back to three meals plus two snacks and I feel so much better.

"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy." - Denis Waitley Nelson

03-11-11 10:17 PM - Post#680832    

Teddy,

I've been on a 6 meal a day plan for about a month now and it has worked tremendously for me. I know Dan Martin didn't agree with it but you've got to find what works for you. One thing that also seemed to help me out a lot (and my complexion) is cutting out dairy. Made a huge difference. After a month I'm down 20lbs and have had more energy than I've had in a long time.
The other thing I did was actually cut back my workouts. I'm still losing weight and not murdering myself day in and day out like I used to. It's like Dan John said once, "people should eat more and spend less time in the gym". It was from one of his chapters in Never Let Go. Excellent book. Good luck with everything Teddy.

Sparhawk ----- “You have to learn the rules of the game. And then you have to play better than anyone else.” Albert Einstein Energy and persistence conquer all things. Benjamin Franklin

03-11-11 11:26 PM - Post#680845    

Neither has really worked for me...but lack of exercise and over eating was the basis before... and overeating is overeating.

My thought was the impact of 5-6 insulin releases vs 3 and if one might be better when the body sucks at managing it.

The food allergies you and this thread mention will be worth a look.

Thx

"There are a lot of workouts that can get us where we want to go, but none will work without consistency." Uncle Al " Strength is the foundation for all the other physical qualities. People have forgotten that fact... Strength is the mother quality. It should never be out of style." Pavel T. " There are countless variations of everything on a theme. I warn about reading too much and knowing too little. Cuz, everything works and nothing works. You only need that to train." Gary John

03-11-11 11:48 PM - Post#680848    

Depends on what you eat to cause an isulin release. Here is a good read on I found on IOL.

http://www.davedraper.com/fusionbb/showtopic.php?tid/77/

Sparhawk ----- “You have to learn the rules of the game. And then you have to play better than anyone else.” Albert Einstein Energy and persistence conquer all things. Benjamin Franklin

08-26-11 01:05 PM - Post#703385    

Thanks for the perspective. You're right of course.Look forward to reading and gaining more insights. At 68 I'm newly retired and starting to get back in the iron game.

As an executive, I spent the last 10 years rewarding myself for surviving with food and drink. Now its time to start rewarding myself for starting a new life.
Jamie

Re: A different kind of fat loss discussion
11-25-12 09:57 PM - Post#754165    

• Laree Said:

I can think of another one that comes from foods and environment. Chemical calories. There's a quality book I have that talks about them called
The Body Restoration Plan.