Isn't that your answer?
You ate the same during OBM as you eat now, but you are way more active. You'd not be the first person to not lose when being overly active and undereating.
What about scaling back on the sweat-inducing activity and stick to boring slower walking & only do resistance exercise plus maybe one fun cardio session? !
Well, I don't want to give up Jazzercise 3x per week, but I can do it more moderately and have fun. I don't want to do 4x/week of resistance. I think I don't want to make more changes right now for a couple of weeks. I think I do need more sleep, and get my cal down.
I'll think more about this.
Walking is boring on a treadmill, but in the woods it's very pleasant. Don't they have any woods in Amsterdam (is that where you live?)... or walking around the city is nice....
Why is stress such a big factor?
I think I have much more stress from the lunges and squats and step ups than from the Jazzercise.
Quote:
Ah.. and I hear you about being a non-cook. I love to eat but am afraid to stray from recipes that invariably are a 4 person's meal that I *used* to also eat by myself (someone had a sig saying that one should stop having 4 p dinners by myself). I gained the most in the 2 mo. period I tried to cook for me & SO when we moved into this house.. he nearly invariably didn't like what I picked so I ended up eating most of it myself.. bam big wt gain!
Well I do like it when I prepare a pot of large quantity. I ALWAYS divide it into weighed portions immediately and freeze most of them.
Trust me.. stress is just a huge f*kup for everything. Especially stress that makes you sleep poorly.
Sorry to spread the bad news but cardio never did anything for me.. lifting heavy weights does. 2 is enough to maintain on while in a large deficit (sub-1000kcal) or preferably 3/wk. I don't know the OPT program but from the criticism I've seen (Lyle's) I'm respecting his RFL program better.. maybe take a gander at his website? He's having you do 2 free meals /week if you're in the high bf% category.. however you MUST lift at least twice a week.
At least if you don't change programs, scale way down on the intensity of the jazzercise which you obviously love to do. You love it, but it doesn't love you back.
FWIW, your body will think you are surviving a famine as you are very active, while you don't eat = all signs of famine where people move away from the hunger-struck place to an area where food is plenty. As long a you keep moving like crazy it will hang onto the fat.
Same thing for when you don't sleep enough.
For heavy but short time lifting it will think that muscles are more important than fat & drop the fat but keep the muscle. And sleep off the fat.
As for freezing meals.. I wished I could, but freezer is too small. keeping food in a fridge is what made me very very very sick in the past = no go area ---> freshly-prepared 1 person meals.
Trust me.. stress is just a huge f*kup for everything. Especially stress that makes you sleep poorly.
Sorry to spread the bad news but cardio never did anything for me.. lifting heavy weights does. 2 is enough to maintain on while in a large deficit (sub-1000kcal) or preferably 3/wk. I don't know the OPT program but from the criticism I've seen (Lyle's) I'm respecting his RFL program better.. maybe take a gander at his website? He's having you do 2 free meals /week if you're in the high bf% category.. however you MUST lift at least twice a week.
At least if you don't change programs, scale way down on the intensity of the jazzercise which you obviously love to do. You love it, but it doesn't love you back.
FWIW, your body will think you are surviving a famine as you are very active, while you don't eat = all signs of famine where people move away from the hunger-struck place to an area where food is plenty. As long a you keep moving like crazy it will hang onto the fat.
Same thing for when you don't sleep enough.
As for freezing meals.. I wished I could, but freezer is too small. keeping food in a fridge is what made me very very very sick in the past = no go area ---> freshly-prepared 1 person meals.
I bought a small freezer.
I hate what you are saying, probably because I believe you, about the starving people/famine concept. Not that I doubt Leigh, but I came here because I was eating low, exercising hard and not losing weight, Now she has me back doing the same, but weighting my food, so I really know that I am doing that.... But if it doesn't bring results in 2 weeks, I will change to something else, perhaps what you suggest, tho I doubt I will let go of Jazzercise. Maybe I won't call it my exercise, and I'll do it even lighter. I do only get to about 130 heartrate in Jazzercise, because Leigh encourged that easy or moderate was fine. I dont' do it intense at all. Very low/no impact, just dance to the music and follow the leader's steps.
It's not the Jazzercise that doesnt' love me, it's the darn lunges, squats, step ups and DB get ups. They are all really hard on my body.
Quote:
For heavy but short time lifting it will think that muscles are more important than fat & drop the fat but keep the muscle. And sleep off the fat.
So I'm doing the resistance exercises. I believe the theory.
Just ate 1 cup grilled chicken and steamed green beans and carrots. Pretty plain food.
Going to a nice Zumba! cardio class, for fun, this afternoon.
As I said, 2 weeks on this plan, see what happens.
OH, I just got an interesting email from Precision Nutrition. They did a study and found that steady state cardio won in all categories, except that people dropped out because it was boring. Then they are advertising the TRX. But it adds support to my continuing Jazzercise.
Quote:
And, with the help of Alwyn Cosgrove and Fraser Quelch, we
decided to find out.
Did you not just see the strength training + steady state group lost most wt but also that women fared best on steady state when it comes to strength gains , while MEN did best on a combo of TRX+ strength training?
Maybe TRX was too much stress for the womenz?
On the nutrition side of things - do you like hummus? It's low cal and got good fiber.
Love hummus but treat it as a fat/carb, and really limit quantity to 2-3T
Don't know if I will spend my calories on hummus when only down to 1100-1200... focusing on protein, vegies, fruit, avocados, corn on cob...
Maybe I'll pick up a tub of hummus ... yum
why a post just for hummus? It's not low cal... 60cal for 2T, no? hmmm well, I want more fat, was thinking of olives and avocado... maybe throw in a little hummus...
Forgot to comment on the protein as I had focused on the most glaring difference : activity levels.
Quote:
I can look it up. This week, on lower cal, my protein is in the 40-50% range, or about 115-140g. For the 5 weeks of OPT, it has been in the 25-35% range, or about the same 115-140g... ahh, average over 5 weeks of 115.4g. Ahh, thanks to my google spreadsheet: for OBM it was about 115g protein on 1375 calories ... that was when I lost 9 lbs that month: all water???
Maybe try to up protein a bit. You're heavier than me but I average around 130-140g of protein but eat less than 110g on rest days so as to still get yummier foods. Much much more variation in calorie intake (all macros).Maybe.. after those 4 weeks when you aren't satisfied with the results .. try eating 1000kcal 4 days/wk and then 1800 kcal 3 other days. That should give you slightly less than 1400kcal or.. the amount you previously lost on. On the higher calorie days jack up the protein as high as you can and take in a good amount of carbs too.
That's my plan for you if after these 4 weeks you're still not happy.
ETA: hummus is a treat for me, not really a food item I indulge in, also because it's a legume that's in the questionable food category. But also too much fat/carb and not enough protein. If you want to up protein w/o too much fat.. go for lentils, they are the kindest for my stomach. Great for lentil soups too. Chickpeas in salad (where hummus is made from) is neat too.
Since you were vegetarian, I thought I'd suggest a food that would be in synch with your diet. As such, the fats are healthy, and it has a good amount of fiber. Versions I've made have run about 1.53 and 1.29 (calories/gram), so it's not that bad (least I don't think so anyhow). And it's something different.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Since you were vegetarian, I thought I'd suggest a food that would be in synch with your diet. As such, the fats are healthy, and it has a good amount of fiber. Versions I've made have run about 1.53 and 1.29 (calories/gram), so it's not that bad (least I don't think so anyhow). And it's something different.
Forgot to comment on the protein as I had focused on the most glaring difference : activity levels.
Maybe try to up protein a bit. You're heavier than me but I average around 130-140g of protein but eat less than 110g on rest days so as to still get yummier foods. Much much more variation in calorie intake (all macros).Maybe.. after those 4 weeks when you aren't satisfied with the results .. try eating 1000kcal 4 days/wk and then 1800 kcal 3 other days. That should give you slightly less than 1400kcal or.. the amount you previously lost on. On the higher calorie days jack up the protein as high as you can and take in a good amount of carbs too.
That's my plan for you if after these 4 weeks you're still not happy.
ETA: hummus is a treat for me, not really a food item I indulge in, also because it's a legume that's in the questionable food category. But also too much fat/carb and not enough protein. If you want to up protein w/o too much fat.. go for lentils, they are the kindest for my stomach. Great for lentil soups too. Chickpeas in salad (where hummus is made from) is neat too.
Good idea about the cycling. I did spend about 2-4 months last year doing 2 days/week of EatStopEat, so 2 days were 500-700cal, and the average for the week was 1200 and I got no results. But "vegies were free" and I might have cheated a bit, and I didn't weigh food... That could be fun 1000x4days and 1800x3days...
My protein goal is 40-50% since otherwise I'll be so hungry on 1100 cal... hmmmm I think that's 120-145g on 1100-1200cal... I can't do the math....
again, not a vegetarian, so I'm light on even the beans right now. On 1370 cal, I'd eat 1/2 C beans in my salad. The progresso lentil soup I like is too salty... I eat chicken, turkey, steak, buffalo burger, tuna, tuna steak, salmon, seafood, eggs, cottage cheese, greek yogurt, lots of protein choices.
Etana, what calorie level did you get up to when you finished REPAIR, and how long did you stay there? I can definitely see Espi's point about undereating and overexercising as a possibility...
And speaking as one poor sleeper to another, really focusing on the recovery work may help with that.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Etana, (first off, Hi over here, don't think I've said that yet). I can understand your frustration with the gowearfit measure after a strength work out. Each week after I get back from my trainer, I am amazed that the hour will register maybe 225 calories. Despite little to no breaks (she has me do jumps, or step ups or some other cardio move between strength sets). In fact yesterday's session registered zero "vigorous" minutes. I was completely soaked, hair dripping, out of breath - or at least difficult talking about the whole session. Plus fairly high weights, and a few sets to muscle fatique.
I'm come to some kind of mental acceptance that it's just the way it is. I'm probably burning a bit more...but then again, I occasionally pop in things (a few strawberries, a licked spoon) that don't make the food log, so I'm going with it all balances out.
I am wondering how you can function on 1100 calories. Staying under 1600 for me is tough, some days I might get in the 1300-1400 range, but think I'd be a grumpy headachy mess at 1100. Wishing that's not the case for you!
gowearfit measure after a strength work out. Each week after I get back from my trainer, I am amazed that the hour will register maybe 225 calories.... I was completely soaked, hair dripping, out of breath - or at least difficult talking about the whole session. Plus fairly high weights, and a few sets to muscle fatique.
I'm come to some kind of mental acceptance that it's just the way it is. I'm probably burning a bit more...but then again, I occasionally pop in things (a few strawberries, a licked spoon) that don't make the food log, so I'm going with it all balances out.
I am wondering how you can function on 1100 calories. Staying under 1600 for me is tough, some days I might get in the 1300-1400 range, but think I'd be a grumpy headachy mess at 1100. Wishing that's not the case for you!
1. I agree with the burn being low for resistance, but I don't bother questioning it; maybe it is burning differently, or maybe it is underestimating the day. I figure if my deficit is 700cal or more/day, it should be enough even if I were 300cal off. What I don't want is a day of a 100 cal deficit or an over calorie day. Or if I have a higher cal day, I wnat to know, so I can adjust the next day.
2. This is the first time (and also during OBM) that I did not pop or lick anything not counted! I'm really proud of myself, and I'm not feeling deprived, I'm feeling that I'm doing well for myself and not sabotaging my goal. I really want to get to the bottom of what will be the right combination that will get me losing a pound a week, or irregularly 4-6 lbs per month.
3. I'm doing fine on 1200 cal average. Eating lots of protein; planning my meals ahead more, eating a bit simpler. Eating more fat and protein mostly, like 30fat, 25carb 45protein, Eating good fats avocado and olives, less nuts and hard cheese. I am simplifying for a week anyway. Really quite "clean.." I hate that word for food. Anyway, I did eat out tonight... teryaki chicken, sticky rice and large green papaya salad, a real treat and surprisingly non oily. yum! I think I want my average to be 1150 though. For tomorrow, I'm out of the house from 7am to 11pm, and I have 5 meals with me; took a while to pack!
4. Hi to you glad to see your smiling face here ... I think I'm subscribed to your log, I know I skimmed it the other day. Interesting: now I know a lot more folks who I got to know on FL and who are now here; that's kind of cool!
Are you really only eating about 5 food items per day? Are you doing IF and only eating 1 meal? And 120g protein of that is the Quark cheese? (I looked at some of your fit day)... Could you write what you eat over a few days in English, so I get an idea of it? ...given your fast results... (how much are you losing a week/month?)
Oops... I'm a skim-reader, didn't see your request earlier, Etana.
Yes, I mostly eat 5-7 food items day, but its still 5 meals.. Only way I can do this and not feel too hungry is with IF.
Typical weekday looks like this:
10:00: pint of quark cheese (40g protein) 12:00: lunch. on weekdays, this consists of: 1/3 wholegrain (I think) baguette with mozarella, lettuce and tomato. (about 15g protein) 14:30: pint of quark cheese (40g protein) 16:30: pint of quark cheese (40g protein) 18:30: dinner. this used to consist of 300g of steamed veggies + 2 quorn patties (17g protein), experimenting with real food more now. Throughout the day: 4 cans of diet coke, 1-2 mugs of green tea, 1-2 mugs of water, some more water from a bottle I keep on my desk at home.
On workout-days, I move my meals around a bit: 16:30 pint of cheese will be eaten at 17:00, dinner after workout (around 19:30-20:00). Weekends I don't get my baguette, so I just eat some pumpernickel bread. I'll try to remember logging my food on the forum for a week.
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Love hummus but treat it as a fat/carb, and really limit quantity to 2-3T
why a post just for hummus? It's not low cal... 60cal for 2T, no? hmmm well, I want more fat, was thinking of olives and avocado... maybe throw in a little hummus...
I don't know about you but hummus has a huge satiation for me. If i have 100grams of hummus and a small bit of bread, I'm good to go for a far while. I'm trying to look at my food and see what makes me feel satiated. Mostly for me it's fibrous carbs, and fatty things like fish.
You know, in my low-carb days when I was still eating dairy (found out to be mildly allergic to dairy), I'd eat 3 pots of Quark/day too.. same for my partner who still knocks back 2 a day plus 1-2 casein (Kabicel) shakes.
Really you MUST drain the quark. The difference is stunning. No more acid taste & it tastes lovely on its' own.. he still eats strawberry jam with it or 'muscle cookies' (stroopkoeken). Try it.. the muscle cookies are mostly eaten after the Quark, he likes them crunchy, but I think you can break up the cookies and eat them before they get soggy, esp. when the quark has been drained before.
Oops, thought this was Pips log.. never mind .
Etana, that draining advice also goes for the yoghurt , except that most people go the expensive way and buy drained yoghurt w/o knowing how easy-peasy it is to do it yourself with regular yoghurt.
Finally, can you do me a favour? Start tracking your morning temperature = what it is after waking up but before going out of bed. Gives you something else to 'obsess' over and is a very decent indicator of maintenance.
This was after getting up to go to the bathroom. Also, I had slept in 2.5 hrs later than usual. I'll get some more readings as soon as I wake up over the next week.
32.6C
90.5F
pretty darn low. Ohhhhhhhhhhh... I didn't take the cap off!!!!!!!!!!!!!!
36.1c
97.1F
After getting dressed and having a whey protein shake. Still low, but at least I am a human being, not a bird or something So what does that mean?
I am never cold, nor do I have extremity issues
I'll try again tomorrow.
reposting the below to keep it handy with the temperature readings..... from Espi:
Quote:
For me, my highest temps are close to 37,1°C while for the same cycle the lowest one , often 1-2 days before I ovulate will be 36,4 and sometimes even 36,3°C.
Having a BBT below 36°C is definitely NOT a good sign. Generally a refeed should manage to bring it back up by approx. 0,5°C.
Mine never really goes down as much but I do get to see a small bump after a bigger refeed, generally only 0,1-0,15 °C. http://www.stopthethyroidmadness.com/ is a good starting site. Another problem, which seems more prominent for Etana is stress. I'm recognizing some of her traits in myself = being a worry-wort and over-analyzer. Very typical stuff for someone with high cortisol levels. I'm swearing high cortisol was & still is my biggest nemesis in fat loss. It will make you sleep lousy (I used to sleep terribly and her sleep is not 100% either) & blood sugar levels go out of wack = poor fat loss.
Trying to let go and reduce anxiety by yoga, stretching etc. etc is a big one (hah, I'm forgetting too) & at least I've recognized that 3 workouts = good & 4 workouts = bad bad bad news. http://drrind.com/therapies/metabolic-temperature-graph is another important information source.
I don't know about you but hummus has a huge satiation for me. If i have 100grams of hummus and a small bit of bread, I'm good to go for a far while. I'm trying to look at my food and see what makes me feel satiated. Mostly for me it's fibrous carbs, and fatty things like fish.
I've been considering that same thing in my own food. So far the meal I've found to be most satiating is scrambled eggs with a whole bunch (a cup or more) of non-starchy veggies. Stuff like chopped spinach, bell pepper, grated zucchini, onion. Nom nom.
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"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
@ Etana: Did you take the temps orally or aurillary (ear)? Thing is, your temps are often a bit lower in the mouth than errr in the other orifices (not mentioning auxiliary/armpit or aurillary).
36,1 or 97,1 most definitey sounds low to me.. lower than any temp I've recorded upon just waking up & generally temps GO UP as soon as you get yourself OUT of bed, so it's safe to assume your waking temps are in the sub-36s/sub-97 range.. however.. I'm doing it in the 'girly bits' which gives the highest temp readings..
@ CloveApple, fats are wonderfully satiating as long as you combine it with protein.. sans protein = being hungry for a long time until you get satiated = whole jar of nuts. Not good
I'm not sure I'd say 36.1/97.1 is terribly low. Last time I took my waking temp, right at the end of my refeed period--so on Saturday morning, I think--my waking temp was 97.4, and all through my adult life I remember on one of Leigh's podcasts where she answered a question, I think, about increasing body temp and what's "normal," she said her own temp tends to hang around in the 97-98 range, I think it was. 97.something, anyway.
That said, being in a deficit can definitely cause lower body temps, and I think I've read/heard that decreasing body temp can be a signal that it's time for a refeed. Any idea what your average waking temp was pre-deficit?
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
@ Etana: Did you take the temps orally or aurillary (ear)? Thing is, your temps are often a bit lower in the mouth than errr in the other orifices (not mentioning auxiliary/armpit or aurillary).
36,1 or 97,1 most definitey sounds low to me.. lower than any temp I've recorded upon just waking up & generally temps GO UP as soon as you get yourself OUT of bed, so it's safe to assume your waking temps are in the sub-36s/sub-97 range.. however.. I'm doing it in the 'girly bits' which gives the highest temp readings..
orally.
When I was 13 I went to Dr. for bad menstrual periods, checked thyroid; borderline; went on birth control pills for some months... no effect..
Maybe 8 years ago, went to endrochronologist to check thyroid: borderline or healthy, can't remember
5 years ago went to alternative healer: BRT and some kind of energy/muscle balancing or something. Like voodoo but it helped me of some IBS & digestion symptoms: I tend to get sharp gas pain right side near illeosecal valve... The did some balancing on T3 and T4, but don't know specifics. I held a vial of clear liquid near an organ (different at different visits), they rubbed my back spine up and down, I held the vial another 15 min in dark room....
There were so many symptoms on that link, of course I have some of them.
It suggested 3 readings daily: at 9, 12 and 3 pm, I think...
or should I continue on waking up?
And so what? What does it mean that I have a low temperature in terms of losing or not losing weight?
I seem to have great energy unless I don't get enough sleep. I'm going to try to get more sleep. I'm thinking about reducing the resistance to 3x/week, because, Espi, I think the step ups, lunges, squats, and DB get ups are MUCH more stressful on my body than the light pleasant Jazzercise that I do at about 110-130 heartrate.
Maybe 8 years ago, went to endrochronologist to check thyroid: borderline or healthy, can't remember
My temp used to be that low, 97.1. I did a lot of research and ended up convincing my doc to try me on Armour Thyroid--my temp went up, I found it easier to lose, and mysterious ailments such as muscle aches, mild depression, and mood swings went away. Might want to look into it, since my tests were always "borderline", not a clear case. Many people believe that the ranges are set too high. But of course you need a progressive doc who will listen to you after you do the research.
3x/wk of lifting is plenty! Just scaled back from 4 to 3 workouts myself.. just don't have energy to do 4 unless I eat above maintenance! (see my mantra in the sig!) But then again, I'm on thyroid meds myself. (am seeing Elisabeth responded: most amazing effect = disappearance of depression and major anxiety, many that now use thyroid meds were on anti-depressants)
It's a bit hard to say if 36.1 is borderline.. lemme check some of the charts of women I know.
Well , at least you did the math correctly as I wasn't sure if 36.1 was 97.1F but it is. I've seen some other charts and apparently 97F is perfectly normal.
Trouble is: you took it orally, so this can be lower than what I am reading and also took your first reading when you already ate breakfast..
BIG Q: what will it be tomorrow morning? If it is lower than 97 I'd advice you to get your thyroid checked again and have a FULL panel done (free T3 & T4 especially)
It is correct the website I referred to recommends doing it 3x/day. But that gets a bit tedious after a while and as the most reliable readings are first thing in the morning, preferably also at the same time every day, I asked specifically to do it at that time.
FYI, whenever I do temp another time it is when I am getting into bed, and most frequently it will have risen by at least 0.5°C. So, if you are prepared to measure twice look at that number too.
Double posting, because I want this in my log here......
I've been doing some thinking about increasing NEAT. Leigh told me I can decrease my calories eaten, or increase my calories burned... Of course those are the 2 options!!! And I was left thinking, "how can I possibly burn more than I am already? I am doing 4 resistance, 3 cardio, housework, gardening etc, and I don't have the energy for jumping jacks that I had at 20-40!" Plus, on OPT, I've been feeling a bit stressed from the 4 resistance days per week.
Then I thought, for some reason, about walking. Oh, my friend just came back from a 2 week trip to China where distances are HUGE, crossing the wide streets, airport, department stores, museums, the photos just showed huge spans of distance to walk.
Then I remembered when I travelled around the world for 5 years. I first spent 10 months as a volunteer on a kibbutz, where they had an all-you-can-eat buffet for breakfast, one for lunch, and one for dinner. I quickly went up from 188 to probably 206+... None of my clothes fit by the time I left Israel for Turkey.
In Turkey, we walked. We would get up in the morning, walk to, and around the market and buy (well, not Greek yogurt) Turkish yogurt and canned black cherries mmmmmm.... and we'd buy lunch to go: salad fixings, feta cheese, olives, and a "french bread" fresh from the oven. I would eat 1/2 of the whole bread with the Greek salad.. Fresh lemons for salad dressing. Then we'd walk an hour+ into the countryside of whatever town we were in, a wonderful adventur walk, and I would then sit down and paint/watercolor for 4-6 hours. Then we'd walk back to town, stopping for tea and some new cookies (each town had different cookies to try)...Daily we bought dry roasted chickpeas and dried apricots for a snack as we walked around. ...and then get a vegetarian dinner of some bean vegie stew or omelette.
I lost a huge amount of weight, probably went down to 150 easily over 3 months in Turkey. I could not believe what was happening. I was not dieting really.
walking.....
I walked around the world this way for 5 years, walking, eating from markets or street vendors, painting, walking and looking at everything new. There was not any chocolate or icecream or pizza anywhere to be seen. I ate some cookies daily. I ate a ton of fruit. We'd buy 10 avocados and eat one each a day. We'd buy 100 passion fruit and eat 10 each a day. 1-2 mangos a day when we could find them. We'd be getting ready for a trainride, and buy a pineapple and eat 1/2 each on the train. Talk about 1-ingredient foods.
Well, I digress. the point of this message is that I know I can easily increase my pleasure walking, and I know the GWF loves to give me credit for walking , and I have experience that it works for fatloss.
So that's my plan. Increase my walking! No stress, keep it fun by walking outside, in malls, forests, and around the neighborhood, window shopping, etc.
Wonderful tale & 100% true about how slow walking burns more than you think. Am drooling right here
Oh.. so reminds me of my own cycling and backpacking trips. Dreams away.
Tell you something? It is not that I lost wt really easily when at home, the most i got was 300-400kcal deficit/day when training intensely plus HIIT. Very draining & also scary as I would get blurry eye vision sometimes ... BUT then somehow a year later it was easier again (before meds). What had changed?
Instead of cycling around town for errands, I'd decided to walk everywhere (within reason) and since I have to bring away parcels every day and do multiple shopping trips every week.. it's actually weighted walks.
Now your foot is healed, nothing should stop you.. but remember, slow is good enough
I think when in fat loss mode, the strength workouts are there mainly to help convince your body to burn fat instead of muscle. The actual weight loss happens when you do the other things (clean eating, sleep, NEAT, hydration).
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Results: Wed June 10, OPT Week 6
2377 cal burned
-1297cal eaten
1080 cal deficit
scale: -1/2 lb total since 5/4/09
measurements back down to 6/4 measurement (had been up)
OPT for Fat Loss:
NO: food (1100-1200 cal)
YES: exercise: Zumba cardio aerobic class FUN!
YES: water (64oz/8 cups): 8
YES: sleep: 8.5 hours COMMENTS:
1. FOOD: Over calories due to last 1/2 oz of nuts at night. I am not upset, I will get my average down and still meet 1100-1200 target for week.
An accomplishment: I will be out of the house today from 8am to 11pm, and I packed all my meals, and estimated what 1200 cal would be, and I came in right on target: 1250 and then I just eliminated the orange. I know I will be hungry at night. Last month I went to Whole Foods and ate way too much healthy yummy food. Today (1) I am prepared, and (2) I estimated just what I needed, so my intuition is getting trained around food portion and quantity and macros!!!!!
2. EXERCISE: A guest Zumba instructor. It is a Latin and World beat aerobic class, very sexy and fast footed. My feet felt glued to the floor or weighted down, but I had so much fun! And I loved looking at the instructor, a 20 something who moved 5 different body parts in 5 different directions at one time: feet, hips, stomach, bust, arms, head WOW!!!
3. RECOVERY: no
4. Slept in again, importance of sleep on reducing my stress. My body feels stressed from the weight training: my back feels tender and my rotator cuff bothering me from the T-ups.
Habits to strengthen:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
My temp used to be that low, 97.1. I did a lot of research and ended up convincing my doc to try me on Armour Thyroid--my temp went up, I found it easier to lose, and mysterious ailments such as muscle aches, mild depression, and mood swings went away. Might want to look into it, since my tests were always "borderline", not a clear case. Many people believe that the ranges are set too high. But of course you need a progressive doc who will listen to you after you do the research.
I tend to not want medication that I'd have to take "forever." Why would I want to take Armour Thyroid, jut just to lose weight faster? And what are ill effects of the drug?
thank you for mentioning this. i will bring it up with my doctor.
I was actually gonna suggest Zumba to you at some point, I thought you'd like it
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
(someone had a sig saying that one should stop having 4 p dinners by myself). I gained the most in the 2 mo. period I tried to cook for me & SO when we moved into this house.. he nearly invariably didn't like what I picked so I ended up eating most of it myself.. bam big wt gain!
, and I have experience that it works for fatloss.
Linear Mode
