At some point, but not now when in deficit goal.
But still, I weighed not going "because I'm on a diet," and that was sicko.
I weighed bringing my food, and that was sicko.
Yeah, I agree, there's just a point where sometimes you gotta live life regardless of being on a diet. Bringing food can work sometimes, other times it is just really wrong.
Quote:
So I think I made a healthy decision and learned that fat and protein works better for my satiation and pleasure, calorie-wise!
It is a skill to develop: eating out...
Yep, good choices are what we need and I think you did great! I'm working on the eating out skills, but I think I'm getting a bit better at them. I only usually eat out once a week. And if I can, I still try to look up the nutrition data, LOL! But sometimes that isn't possible and then I just wing it.
On the resistance stuff... maybe you are procrastinating because it is just not fun for you? Is there a way to make it more fun? Or devise a different form of resistance that feels more fun?
I'm just thinking sometimes it takes just the exact right thing before one will actually DO something. I found Gilad on FitTV. The program is short, less than half an hour, but there's enough resistance work to make me good and sore, but not crippled. I think it is starting to help my balance too. And for whatever reason, more so than any other program or DVD, I look forward to it. But the fact that I look forward to it is what gets me to DO it. You may just not have found your right motivator on the resistance stuff yet.
Congratulations on the whooosh. Glad it finally arrived.
I also think you navigated your visit with family and ultimately made healthy choices. There's a fine line between enough compliance to get the job done but yet not be "sicko" as you put it. Sounds to me like you navigated that tightrope pretty well over your weekend getaway.
On the resistance stuff... maybe you are procrastinating because it is just not fun for you? Is there a way to make it more fun? Or devise a different form of resistance that feels more fun?
I'm just thinking sometimes it takes just the exact right thing before one will actually DO something. I found Gilad on FitTV. The program is short, less than half an hour, but there's enough resistance work to make me good and sore, but not crippled. I think it is starting to help my balance too. And for whatever reason, more so than any other program or DVD, I look forward to it. But the fact that I look forward to it is what gets me to DO it. You may just not have found your right motivator on the resistance stuff yet.Cynthia
great comment, Cynthia!
Today when doing the DB Get Ups, they were hurting my right bunion which I think might be getting arthritic. I hated it and stopped and did planks instead. I thihght, "there must be another exericse I can substitute that I like better."
and I'll check out Gilad; I've heard of him on DVD maybe. There's a Body Shop class at work, but I don't think the weights are heavy enough, and don't know if it's an appropriate weight training exercise; seems so light weight to me as opposed to the supersets, which I do like.... But interesting that you feel sore from Gilad.
And I do like thinking about substituting an exercise I like for one I don't like, espec for one that seems hard on my body.
Today also, instead of the squats with weight over my head, I did regular DB squats with dumbbells, and that felt much better. I thought keeping the DBs over my head was:
1. stressing my rotator cuff sprain
2. giving my squat bad form
Oh, also, I think I need to adjust my weight routine because my rotator cuff sprain is not healed.
I have no idea how to do substitues of one exercise for another; I was thinking of making that a new thread over on the FLTS forum here.
1100 calories is sure a tiny bit of food...
even with really great choices, lean proteins, good fats, some fruit and a bunch of vegies... throwing an extra nectarine or fruit ice pop in goes over my goal.
and if I drift around in the kitchen, I can get in real trouble
a tiny smidge of bread and butter and 1 nectarine put me over my desired goal today
I'll do an ESE on Friday, and eat 500-800 cal on Friday, to bring the week's total to the low side of 1100-1200. No big plans for the weekend.
1100 calories is sure a tiny bit of food...
even with really great choices, lean proteins, good fats, some fruit and a bunch of vegies... throwing an extra nectarine or fruit ice pop in goes over my goal.
Yes, yes it is a tiny bit of food. Get in and get out!
Nice work on recognizing negative habits and nipping them in the bud immediately. I'm with Jules--get in and get out!
__________________
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.
Nice work on recognizing negative habits and nipping them in the bud immediately. I'm with Jules--get in and get out!
Quote:
Originally Posted by Juleske
Yes, yes it is a tiny bit of food. Get in and get out!
get in and get out: that's my goal and my actions, and I'm aiming to bring my mind/focus back to those goals as I falter in weeks to come.. (My tendency is to lose steam as results don't appear and time goes on, lose steam as I approach the finish line)... Let's see if the results can match the actions!
Results: WED June 17, OPT Week 7 2188cal burned
-1157cal eaten
1031 cal deficit
OPT for Fat Loss:
YES: food (1100-1200 cal)
YES: exercise: Kukuwa african dance class + OPT B2 resistance
NO: water (64oz/8 cups): 6
NO: sleep: 4 hours xxxx
COMMENTS:
1. FOOD: I ate with my work team celebrating end of project. Thai food: I didn't choose the leanest choice, I had pork in green curry (coconut cream sauce, high fat)... but it was delish, and I managed the rest of the day to be within calories... My food has only been 80% 1-ingredient foods this week, but calories are on target.
2. EXERCISE: ]
a. Fun African dance class; dripping sweat.
b. Weights were okay, except that I substituted DB squats instead of Overhead Squats, which stress out my rotator cuff. I thought the substitution was fine. I also only did one set of the DB Get Ups. They hurt my bunions. I need a substitution exercise for this. I did planks, but since the next exercise is Jacknife, I think planks deal with the same hand/arm pressure, so I need something else.
I need to learn how to create superset bodyweight or DB exercises, pulling from all the exercises out there. I want to look at the OPT program and modify it to put less stress on my rotator cuff/shoulder, so it can heal...
3. Keeping up the momentum of low calories and 1-ingredient foods
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
b. Weights were okay, except that I substituted DB squats instead of Overhead Squats, which stress out my rotator cuff. I thought the substitution was fine. I also only did one set of the DB Get Ups. They hurt my bunions. I need a substitution exercise for this. I did planks, but since the next exercise is Jacknife, I think planks deal with the same hand/arm pressure, so I need something else.
I need to learn how to create superset bodyweight or DB exercises, pulling from all the exercises out there. I want to look at the OPT program and modify it to put less stress on my rotator cuff/shoulder, so it can heal...
African dance class???? More info please. Curious.
Sorry your shoulder is bothering you still. When I'm following a program and find an exercise that bothers my ankle or shoulder I usually just eliminate it and add back my rehab exercises rather than try and sub the program lift. One thing I noticed when old injuries started acting up again it was because I dropped my rehab work thinking I didn't need it any more.
You could try subbing in a day of your rehab exercises instead of one of the OPT days. Perhaps do this A1, A2, rehab, B1, B2, rehab, etc. In other words still lift only 4 days a week but add back in the rehab. Also make sure that the 4 days of lifting a week isn't too much for your shoulder or ankle right now. You may accomplish more by dropping the total lifting to 3 days a week including rehab exercises.
And how are you doing with the recovery work, Etana? It's called "recovery" for a reason. It may help with your injuries.
__________________
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.
African dance class???? More info please. Curious.
Sorry your shoulder is bothering you still. When I'm following a program and find an exercise that bothers my ankle or shoulder I usually just eliminate it and add back my rehab exercises rather than try and sub the program lift. One thing I noticed when old injuries started acting up again it was because I dropped my rehab work thinking I didn't need it any more.
You could try subbing in a day of your rehab exercises instead of one of the OPT days. Perhaps do this A1, A2, rehab, B1, B2, rehab, etc. In other words still lift only 4 days a week but add back in the rehab. Also make sure that the 4 days of lifting a week isn't too much for your shoulder or ankle right now. You may accomplish more by dropping the total lifting to 3 days a week including rehab exercises.
I only have one 5 minute bands exercise, which I'm not doing. I will start doing this. It is not enough to substitute for a 3 superset day.
I am going to look at the B1 B2 program.... Oh, let me do it in the next message...
Quote:
Originally Posted by scribess
And how are you doing with the recovery work, Etana? It's called "recovery" for a reason. It may help with your injuries.
haahaha. No recovery. But at the end of every Jazzercise class, 3x/week, there is a 20-minute "toning" which feels very much like the Recovery.
I do think, if I say I want to speed up the race in the second half, that I need to
1. do the minimum 4 recovery and foam roller
2. improve my sleep significantly. Last night I got an iPod Touch from my sister and didn't want to go to sleep... The less I sleep, the less I want to do NEAT other than exercise. I could really pump up my cal burned by another 300 cal per day if I sleep more, I think.
OPT for Fatloss: B1 B2 superset program.... week 5-8
OPT for Fatloss: B1 B2 superset program.... week 5-8
I have a rotator cuff sprain from December, and I think I need substitutions for the exercises I've noted. Also, I don't know how to substitute exercises and would like to learn the theory, etc
B1:
Step up: This is fine
Rear lunge: This is fine
DB Pullover: love this. Think it's okay 20lb now
Swiss Rear Delt Fly. 2/5lb; I think this is strenghtening my shoulder
T ups: I am liking these, but think they are not good for my shoulder
Swiss Ball crunch. This is fine
B2: Wide DB Deadlifts: only lifting 2/20lb when I used to lift 40lb; I don't want to increase the weights because of my shoulder, but I thing these are okay at this weight ?? Overhead Squat: not good. I am going to do DB squat
Close Grip Push Up: not sure. I don't get very low on close grip
Lateral Raise: I'm doing light 5lb weights; think this is strengthening DB Get Ups: these hurt my foot bunion-bones; I need a substitution
Jack Knifes: This is fine
I've been noticing that where I lose first is my ribs/midriff, and the exercises I like the most are the side lunges, Woodchops, any upper arm DB exercises, DB pullover, and I do a lot of twisting and stretching in Jazzercise.
The exercises I hate the most are squats, forward or rear lunges, DB Get Ups...
No wonder I'm pear-shaped. Although I read that you can't do body recomp, I definitely exercise harder with better form in my upper body and I work weaker with worse form in the lower body http://forums.jpfitness.com/members/...ic13539_12.gif
Monday I weighed 171.2 on scale.
Tue-Fri I weighed 173.6 on scale.
I'm not stressed, just curious...
Next week, if the scale isn't below 171.2, I will try some experiments over the next few weeks.
1. A week of eating 1-ingredient foods again
2. Giving up dairy and whey. Every day, I drink a whey protein shake and 150g greek yogurt and 150g cottage cheese. See this interesting post from Body for Life listserv:
Message #222220 http://health.groups.yahoo.com/ group/bodyforlifewomensclub2/m essage/222220
Food allergies
"I did Body for Life last summer for the first time and was very happy with my results, especially in terms of gaining muscle. I only lost five pounds though and I couldn't figure that out. I started doing BFFM this spring and it seemed no matter how much I worked out or how little I ate (or how much to keep my metabolism burning), I couldn't lose weight or lost it very, very slowly. I started having more and more allergy and GI symptoms and had to make some diet changes as a result. Turns out the whey protein I was eating constantly was a big problem for me. I cut that out and the weight is coming off so quickly I can't believe it. My constant hunger is gone, too. I believe that was also a symptom of my dairy allergy.
"If you are killing yourself trying to lose weight with no results, even if
you have no overt allergy symptoms, try dropping something you eat every day or almost every day from your diet. You may just have the success you're looking for!" - Mel
Do you also keep track of your weight in relation to workout days? Particularly after lifting, it's not uncommon to see an increase in weight to due glycogen increase (at least that's what I think I remember reading--correct me if I'm wrong, anybody!).
__________________
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.
Yep, it's why I use Sunday as my official weigh-in day (it follows my rest day on Saturday). I'm always up a pound or two after a strenuous workout. Although if I remember the OPT exercises, they weren't overly strenuous (something Leigh emphasizes - work smarter, not harder).
I only have one 5 minute bands exercise, which I'm not doing. I will start doing this. It is not enough to substitute for a 3 superset day.
I think you're missing my point here Etana. If the supersets are causing you pain then they may be doing more harm than good right now. Maybe your shoulder shouldn't be doing supersets at all. Maybe you not only need to consider things like subbing exercises or lighter weights but also whether or not you need to incorporate fewer reps or sets and switching to straight sets instead of supersets for upper body work. Maybe the best thing for your shoulder is the rehab exercises only and not any of the OPT exercises that involve that shoulder.
Dedication to the letter of the law (meaning Leigh's program) despite inconvenience and a little hardship is a good and healthy thing but doing so without taking into account a current injury is not. If you are still having pain in your shoulder then your shoulder injury is not completely healed yet. OPT was not written for someone with a rotator cuff injury and you need to take that into account or pay the consequences if you do not. If doing OPT as written makes your shoulder hurt more and you ignore those warnings signs to achieve weight loss then what does that say about your priorities? What does that say about your true opinion of Leigh's whole emphasis on the idea that less is sometimes more in the long run and all that she teaches about the importance of rest and recovery?
As a nurse I have to say that by far the most debilitating and time consuming injuries I've seen are typically self-inflicted by those who just don't know when to back off and let their bodies heal. People have been sidelined for months longer than the original injury warranted or even ended up needing surgery just because they couldn't be bothered to make a few modifications or take a little time for rest and recovery.
On the other hand if you do this right you can still have your cake and eat it too.
I think you're missing my point here Etana. If the supersets are causing you pain then they may be doing more harm than good right now. Maybe your shoulder shouldn't be doing supersets at all. Maybe you not only need to consider things like subbing exercises or lighter weights but also whether or not you need to incorporate fewer reps or sets and switching to straight sets instead of supersets for upper body work. Maybe the best thing for your shoulder is the rehab exercises only and not any of the OPT exercises that involve that shoulder.
Dedication to the letter of the law (meaning Leigh's program) despite inconvenience and a little hardship is a good and healthy thing but doing so without taking into account a current injury is not. If you are still having pain in your shoulder then your shoulder injury is not completely healed yet. OPT was not written for someone with a rotator cuff injury and you need to take that into account or pay the consequences if you do not. If doing OPT as written makes your shoulder hurt more and you ignore those warnings signs to achieve weight loss then what does that say about your priorities? What does that say about your true opinion of Leigh's whole emphasis on the idea that less is sometimes more in the long run and all that she teaches about the importance of rest and recovery?
As a nurse I have to say that by far the most debilitating and time consuming injuries I've seen are typically self-inflicted by those who just don't know when to back off and let their bodies heal. People have been sidelined for months longer than the original injury warranted or even ended up needing surgery just because they couldn't be bothered to make a few modifications or take a little time for rest and recovery.
On the other hand if you do this right you can still have your cake and eat it too.
Thanks, Diana!
I don't plan on hurting myself again. I am looking closely at each exercise and how it feels on my arm.
Today:
1. step-ups & rear lunge superset are 100% fine
2. DB pulldown felt fine, However, I'm not increasing the weights though I feel ready to. The Swiss Rear Delt Fly seem actually helpful.
3. The T-ups did not feel good today. I will not do them. I need a substitute exercise. The Swiss ball crunch was fine.
I'm gonna use my brains about this.
I also went on youtube and saw many rotator cuff strengthening exercises and I am going to set up some regular routine for strentghening for a month. It did seem that where it hurts me was not where they mentioned. It's hard to describe with words. I have no pain on top of shoulder or back. My pain is in front and out side of arm at bottom of bicep I think. My PT said that was also where rotator cuff shows pain.
"cake! did you say cake!" she says after a day of EatStopEat fasting...
Do you also keep track of your weight in relation to workout days? Particularly after lifting, it's not uncommon to see an increase in weight to due glycogen increase (at least that's what I think I remember reading--correct me if I'm wrong, anybody!).
Quote:
Originally Posted by realcdn
Yep, it's why I use Sunday as my official weigh-in day (it follows my rest day on Saturday). I'm always up a pound or two after a strenuous workout. Although if I remember the OPT exercises, they weren't overly strenuous (something Leigh emphasizes - work smarter, not harder).
Thanks, Diana!
I don't plan on hurting myself again. I am looking closely at each exercise and how it feels on my arm.
Today:
1. step-ups & rear lunge superset are 100% fine
2. DB pulldown felt fine, However, I'm not increasing the weights though I feel ready to. The Swiss Rear Delt Fly seem actually helpful.
3. The T-ups did not feel good today. I will not do them. I need a substitute exercise. The Swiss ball crunch was fine.
I'm gonna use my brains about this.
I also went on youtube and saw many rotator cuff strengthening exercises and I am going to set up some regular routine for strentghening for a month. It did seem that where it hurts me was not where they mentioned. It's hard to describe with words. I have no pain on top of shoulder or back. My pain is in front and out side of arm at bottom of bicep I think. My PT said that was also where rotator cuff shows pain.
"cake! did you say cake!" she says after a day of EatStopEat fasting...
I guess the cake comment was rather cruel I wasn't thinking there. Sorry. I am glad though that you understood my intent here and are being careful.
My shoulder injury was primarily with the biceps tendon and only minor rotator cuff impingement. I too felt pain in my arm down low on the bicep and not the shoulder itself even though the shoulder was the problem area. I think it's a common area for shoulder pain to refer to. I still have to be careful with my shoulder and my arm will hurt if I sleep on that side with my arm up. I also have trouble sometimes with planks, pushups, t-ups etc. That's how I hurt my shoulder in the first place.
Have you thought about seeing the physical therapist again? You're in a totally different place now physically than you were when you first got injured so my guess is that your exercises and treatment would be different also. They could set you up with an individualized lifting program. That might be better for you than a generic rotator cuff strengthening plan from the internet.
I guess the cake comment was rather cruel I wasn't thinking there. Sorry. I am glad though that you understood my intent here and are being careful.
My shoulder injury was primarily with the biceps tendon and only minor rotator cuff impingement. I too felt pain in my arm down low on the bicep and not the shoulder itself even though the shoulder was the problem area. I think it's a common area for shoulder pain to refer to. I still have to be careful with my shoulder and my arm will hurt if I sleep on that side with my arm up. I also have trouble sometimes with planks, pushups, t-ups etc. That's how I hurt my shoulder in the first place.
Have you thought about seeing the physical therapist again? You're in a totally different place now physically than you were when you first got injured so my guess is that your exercises and treatment would be different also. They could set you up with an individualized lifting program. That might be better for you than a generic rotator cuff strengthening plan from the internet.
lol I was fine about the cake comment. Since I'm in momentum rather than in breakdown, I'm not nervous about the word "cake"
I'm embarrassed to go back to my PT since I didn't do the exercises. Thought I might do them for 2-3 weeks and see if they help, and then go back. Your suggestion of a PT giving ma an "individualized lifting program" is not one I thought of. I assumed they give puny recovery type programs, not lifting programs. But I certainly can ask, since I respect this PT. (Oh, he is an occupational therapist, not a PT... maybe I need to find a PT..
COMMENTS:
1. FOOD: can't remember, but do remember how easy it is to go over target calories now that they're so low... or maybe it's always easy to go over target calores. Geez, I thought I'd already posted Thurs results and comments
2. EXERCISE: seems my NEAT has been around 2200 every day this week.... I think it's not higher because I'm sleepy and sit on the couch in the evening, instead of just going to bed earlier. I switched to a "leave house at 6:45am instead of leave house at 9am schedule," but I still like to stay up late.
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
COMMENTS: 1. FOOD: very easy EatStopEat ESE day. Got home and didn't run into the kitchen to eat. It seems so much easier to fast than to eat 1100-1200cal and hit a target range. Also, I like doing ESE on Friday because I look forward to either a restaurant dinner or some treats. I had lean tuna steak and steamed vegies, so for dessert I had a lime ice pop, 5gm chocolate (teeny tiny piece!! that satisfied), and 1/2 oz nuts. Not bad for treats, and I felt very satisfied. And got my week's average down to 1117cal, good, because I'm going to a party on Saturday and will eat some extras. I may plan 1 ESE day weekly to help me reach target calories. 2. EXERCISE: I really am noticing a difference on my step ups and rear lunges. Still using no weights with step ups, and only 2/5# with rear lunges, but I'm stronger and much more steady. I am still wobbly. I have terrible balance. But I see huge improvements from week 1! And I did realize this week how I love upper body work and hate lower body work... and my upper body feels stronger, and my gluts, quads are weak.
3. SCALE WEIGHT: Oh! I got on scale Saturday morning after Fri ESE and was back down to 171.8, .4 more than the lowest weight last week. So that's very good.
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
Your physical therapist/occupational therapist should be able to work with you towards your goals which would include resuming weight training without aggravating your shoulder or feet. Let them know that's your goal at the very beginning during the initial assessment. It won't be a specific total body program like NROLW or OPT but they should be able to give you several options for upper body exercises that you can use.
Also there's value in the rehab work. If you go into it with the mindset of it being "puny" then what does that say. This is an area where attitude can make or break your session.
Stern words: Etana, go get yourself in bed by 10pm or whatever time that lets you sleep 8hrs straight. Lack of sleep really messes with energy levels.
Otherwise.. thrilled for your excellent results sofar. Question: when I tried doing something similar like your ESE-approach , things really felt apart 2 days later when I ate a monstrous amt of food because of the crazy stress that had built up from it .. is that not a problem for you 2 days down the road?
Stern words: Etana, go get yourself in bed by 10pm or whatever time that lets you sleep 8hrs straight. Lack of sleep really messes with energy levels.
Otherwise.. thrilled for your excellent results sofar. Question: when I tried doing something similar like your ESE-approach , things really felt apart 2 days later when I ate a monstrous amt of food because of the crazy stress that had built up from it .. is that not a problem for you 2 days down the road?
EatStopEat ESE:
1. Say Thurs I eat regular food, with nice protein at night.
2. Friday I drink water and black coffee and maybe a treat of a diet coke which I now rarely have.
3. By 7-9pm Friday I'm ready for a meal. I either have a healthy meal with treat dessert, or a restaurant meal, trying to keep to 500-800 cal (instead of 1100-1400), since the point of ESE are: .... a. Improve my deficit for the week if I had some high cal days .... b. get my focus off food and what I can have, can't have, .... weighing, packing meals in plastic (Friday I don't carry a .... lunch box!!) .... c. rest my digestive system 4. Saturday I also think about high protein earlier in the day, but actually, I seem fine on Saturday and Sunday
Now, when I eat high protein/low calories in frequent little meals, OR maybe it's when I am not eating processed carbs, I'm not really hungry often. I eat (and I'm sure you do too) real foods, my proteins are not deli meat, but real chicken and turkey and steak and cc and greek yogurt and eggs. I think I'd be hungry if I ate deli meats as my protein.
Thanks for the stern words. I had 10 hrs sleep last night and feel great. I know it is affecting my body's stress. I still haven't wrapped my brain around that if I now wake up at 5:45am, I have to go to sleep at 10:45pm to get my usual 7 hours, so I've been going to sleep what is early for me: 12:15, and getting 5.5hrs sleep Thanks for the stern words!
Your physical therapist/occupational therapist should be able to work with you towards your goals which would include resuming weight training without aggravating your shoulder or feet. Let them know that's your goal at the very beginning during the initial assessment. It won't be a specific total body program like NROLW or OPT but they should be able to give you several options for upper body exercises that you can use.
Also there's value in the rehab work. If you go into it with the mindset of it being "puny" then what does that say. This is an area where attitude can make or break your session.
Ugh, I know you're right.
I misused Julie Keen when she gave me exercise programs for post surgery and I did them so infrequently. It was partly because I was having stomach issues from the Ibuprophen, chest issues that were just digestive from the Ibu, sprained butt and arm, etc.. but I had had fantasies that I'd do a proper recovery exercise program.
Then when I went to the PT for my arm around Feb 1, I again did not do the stretches.
So I'm way behind on strengthening the rotator cuff, if it can be strengthened by exercise at all. And what you say about my word "puny" reflecting my attitude towards it is right on the money. Thank you.
I'll speak with my surgeon and podiatrist this week when I see them, about my foot.
As for puny rehab exercises... my physiotherapist gave me this exercise for my back: lean backward while standing. How's that for puny! It did, however, got me rid of most of my pain after only 2 days. I'll think twice before seriously considering a rehab exercise puny again (though I'll still call it that for fun ).
__________________
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#
Thanks for the stern words!
Linear Mode
