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Alrighty then. Time for this chubby guy to join in.
220 on Monday, down to 215 today. Adding some ab rolling and stationary bike to help burn calories and tighten up the love handles. Dietary changes to sweet corn and rice every other day and attempting to stop the habitual nibbling. Anyone ever tried the ab circle? Looks like it could help the obliques, maybe? |
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256 this morning.:tu |
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Never tried the ab circle, but I would rather go for something more full body rather than focus on just one section. But if it works for you, go for it. |
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Other than the muffin top I've developed, I believe I'm in pretty good shape. I figure if I can drop about 20 pounds and just tighten up the mid-section, I'd be happy. I'll probably add something else in there for flexibility stretches too. Hammies have been tight for years. |
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I'm at 254 today! Four pounds dropped in three days. Gotta get back down to 245 very soon.
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Congrats, Andy. :tu
214 myself this morning. |
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Without giving things away due to my contest I am doing well.
Meal stuff is easy and the workouts are getting better, I can start to feel my power coming back and I have to say I miss it. I am well ahead of plan but that is normal from such a high start point, I dropped in to see my life coach/personal trainer/nutrition guy and he has changed things up for me a little as he says "I failed you last time around and got caught up in your dedication to it, this time we will make a lifestyle change" Now lets be clear I don't hold him responsible he didn't force the fork to my mouth or anything like that. I used to blame my car accident and what it did to my back but after only a week of exercise my back is the best its been. Amazing how many excuses one can give themselves to be unhealthy. |
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good to hear things are going great Shawn.
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i gotta work out maybe, just eating right isn't working, and is hard to do
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I am on a program of sorts, reduced calories and managed eating. It isn't so much as counting calories as learning portion sizes and food mixes.
The basis for not just calorie counting is that statistically while it is a great way to lose weight you are destined to fail at maintaining so I am teaching myself how to eat.......intellectually I know how its the habitual part that is a killer. If you count calories it is always a situation where that is only till your goal is met then you stop counting and slowly progress back to where you were (or at least in my case) I have lost weight so many times it is actually ridiculous..........I am an awesome weight loser and a horrible weight maintainer, trying to change that. (I figure over 42 years I have lost close to 400lbs how is that for the ultimate Yo Yo) Along with that I am training pretty hard I will do between 3.5 to 6 hours of Cardio a week and weight training 5 days a week as well. I am trying to reduce my carbs but mostly through better choices for bulk for calories. |
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Keep up the good work, Shawn!:tu |
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Any of you here who own a Nintendo Wii, check out Dance Dance Revolution: hottest party. You need the Dance pad controller, but it rocks! I bought it for my daughter for Christmas thinking it was a girl's game, but it is a big calorie burner. It has a fitness mode in which you can set the amount of calories you wish to burn and it lets you know when you have reached your goal. I just burned 456 calories in about an hour or less.
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251 today! That's seven pounds off for the week so far.:tu
Just burned 400 calories with the DDR: hottest party game. |
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Back up to 253 today. Tomorrow's the official weigh in for the week.
Fat, fiber, carbs, protein, cholesterol, and vitamin intake are good, but sodium is through the roof. I've gotta cut back. |
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The weekend in front of the tv was not too kind to me. Gained back almost all I lost last week. Time to get serious. :su
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Weight is down and lean body mass is up :)
Exercise is getting easier (well more enjoyable I wouldn't say easier) my power seems to be coming back relatively quickly. I was looking back at some of my old workout numbers and I can't even lift that now nevermind doing reps. Cardio has been great too but I fried my heart monitor so I have a new one coming in. It is nice to see progress. |
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Keep it up, Shawn!:tu
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251 for the week! That's a total of 7 pounds lost for the first week. It's gonna start moving slower from here, so hopefully I can keep my patience and not get frustrated this time.
Keep the faith, all! |
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I was lazy yesterday. No exercise and ate a bit much. Still didn't go over on calories, but my sodium intake was very high (again) and calcium was low (again).
Still holding strong at 251, but going down hopefully. It's a long time till next Tuesday's weigh in. |
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Met with my trainer today.........seems he had to check his equipment calibration as he figured there was no way I lost what I did in body fat. He was sure it was water weight.
Having said that I am well above my target for the month and isn't yet the mid point. Been hitting the cardio hard and the weights harder, my intent as I drop is not to lose any muscle mass but just body fat.........it is a little tougher to do but the end result is worth it. Eating has been relatively good, been staying away from the starches as much as is reasonable and supplementing with lots of fruits and veggies. Looking forward to the end of this month.............promised myself a little reward if I break the 20lb barrier (a couple of cold guinness and a Cohiba Esplendido Seleccionn Reserva) :) |
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Enjoy the Guinness and Cohiba, Shawn!:tu |
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Yup it is something that people typically don't know I think.
It is impossible to gain muscle mass and lose fat at the same time. One takes a caloric surplus (building muscle) The other a caloric deficit (losing fat) That isn't to say you can't get stronger.............which is the part I was always confused about. The reason people think they are building muscle is that as the fat drops definition of muscle is more visible. But working your muscles is very important to weight loss as the increase in muscle strength also helps to increase your metabolism meaning that you will burn more calories at rest. Using a combination of weight training and cardio along with a good nutrition plan is by far the best and healthiest way to lose weight. Hell I am a weight loss expert...................now if only I could learn to be a weight maintaining expert.................... |
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I have blossomed to 200.0. :)
It's just cause I ate all through vacation and walked a million miles. I had found that my left leg and arm were severely atrophied, got those fixed up and that's a lot of the weight gain. Now I'm gonna get back to my water and my routine. I should be back down to 185 and be able to keep my muscles right. I'll be satisfied at that. :tu |
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i am now up too 270. thats around my all time high. you know you are lazy if you forgot where you put your gym membership card...
i am going to search it tomorrow.one of my problems is that if i stop drinking cola i get headaches and cant focus. takes 10 days or so until i dont have this problem anymore. probably switching to tea... :( |
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Tea works the caffeine is still there in tea as well. Tons of calories in Soda and not one good thing either............sure you knew that. |
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I assume Sweet n Low contains aspartame?
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There is a recent study that claims (not really fully vetted yet) that by breaking the link between sweetness and high calorie consumption that you confuse the bodies ability to regulate intake and therefore cause increased appetite in those that consume it. If that increase in appetite is not met with Calories the body's natural response is to lower the basal metabolic rate as it tries to prevent oncoming starvation. The study is inconclusive as it varies across test subjects. The general consensus in the scientific community is that saccharin (Sweet N Low), aspartame (NutraSweet) and sucralose (Splenda) are harmless when consumed in moderation. Quote:
Hope that helps...............I am a little obsessive about stuff, so when I am back into it.............I am all into it :D |
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400 calorie burn workout (Don't know how accurate that is, but I'm going by it). Tomorrow is the weekly weigh in, but I'm not optimistic. I overate today and yesterday big time. High fat and too many calories. Also a lot of sodium that will probably help retain water weight. Drank a good bit over the weekend too. That didn't help. My fingers are crossed for tomorrow, but I'm not optimistic about it.
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On the calorie burn if you want a good accurate measure I recommend polar heart monitors. I use mine religiously. That plus having your heart rate will help you get the most out of your work out. Besides you have to keep it up, otherwise who will keep up the thread :D |
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I started this thread a VERY long time ago. But I'm planning on sticking with it this time. slowly but surely. At least this thread has kept me out of the 260lbs range for a very long time. I'm not optimistic about this week's weigh in, but I'm still optimistic about the long term goal.:tu |
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I am down 8 lbs to 229 after my first 2 weeks back in the swing of things.
I just had my back surgery yesterday and so far, so good. I had bone spurs drilled off of 2 vertebrae that pushed a disc into my spinal cord for 30 days, I'll have. 10 lb weight restriction, but will try to log a few miles on the treadmill and start back in my spinning classes. Doc said i need to relieve the pressure on my back or I may be doing this again. |
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Keep it up, Duane!:tu
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That's cool info about the aspartame, Shawn. Didn't know that. I did know diet cola makes me want to eat more.
The main thing with Aspartame is that it causes a protein in the joints to turns on and starts eating the joints. It damn near had me crippled. Mind ya, I was drinking nothing but caffeine free diet pepsi all day every day, so I put a ton of it in me daily for about five years to get in bad shape. I got back to my grape water three days ago, have no appetite to speak of, and am down to 195.4 already. Yesterday I had a bowl of that hay cereal with honey in it for breakfast/lunch, then pizza for dinner. Scott (Sofaman) switched from cola to grape water a couple months ago and has dropped about 25 pounds already. He feels better, his back and stuff hurts a lot less, and hasn't had to eat tons of motrin every day to get to work. Grape water kicks ass. :) It's also not a good idea to switch from a really high sugar consumption to a really low one all at once. Go slow. :tu |
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Good luck brother, try eating lots of celery and peanut butter, and Kiwi to speed up the matab.
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I would be careful on the peanut butter though........on table spoon is 100cal and ton of fat, also more sodium than you need. Don't get me wrong it is a mostly good fats, measure out a tablespoon........not much there. |
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Been on my diet for 5 days so far. Drinking 150 ounces of water per day, taking in two meal replacement shakes per day (one at 8am, one at 6pm), one 400-600 calorie meal per day (at noon) and snacks (an apple or raw veggies) every two hours or so. Taking in around 1200 calories per day and am down 8 pounds in 5 days and that's without cardio. I am moving my elliptical machine into the spare bedroom so I don't wake the wife at 5:30 am when I want to work out. My goal is to drop 40 pounds in the next 10-12 weeks.
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Fat Fox Fitness Tip of the Day
You will see on many peices of exercise equipment "cardio zones" and "fat burning zones" If you are doing cardio as part of your fitness regimen to lose weight here is a little tidbit for you. There is a fat burning zone and a carbohydrate zone (most of us want the fat burning) but in the end it is irrelevant when it comes to overall fat loss. The "fat zone" says lower intensity will burn fat however, when you do higher intensities the body moves more out of homoeostasis, so when it has to return back to normal it takes much longer and requires more oxygen and calories to do so. It is called Excess Post Exercise Oxygen Consumption (EPOC). In fact studies show that increased use of subcutaneous fat happens during this period. So while you may burn a slightly higer amount of fat during the "fat zone" exercise your total burn doing high intensity workouts (anaerobic interval training) for the same time frame will result in significantly more total caloric burn and fat loss and will improve overall cardiovascular capacity much more than "fat zone" Now having said that it is not for the weak of heart and I mean this both objectively and subjectively. If you are at any risk talk to a doc before trying this out. Also working yourself at the edge of your total capacity is tough. The results are awesome though. Anyway just a little tidbit for the day. Good luck to all in there goals whatever they may be. |
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Awesome tip, Shawn. I did not know that about the fat zone on the eliptical machine. So it's better not to use the fat zone monitor at all.:tu
Weighed in at 250 today. Down one pound. I was as low as 247 this week, but the weekend hurt me. No exercise and ate a bit too much. But it was my oldest daughter's birthday and we were celebrating (I know that's not an acceptable excuse, but I'm using it anyway). |
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Man I have to say my first month has been filled with success, I am well in advance of my goal. I know there will be a slow down if not a stall even but at this point I am doing very well.
I think the major difference this time around is the ceasing consuming Alcohol (specifically beer) This was a tough one for me as I love my beer and the last time I did this I reduced my caloric intake but included a beer a day. Here is the reason I chose not too this time. Alcohol has a few negative effects. 1. It stimulates appetite helping to dull those sensors in your brain that register when you are full even as little as one drink can cause this. 2. While only around 5% of the calories in Alcohol are turned into fat the remaining alcohol is processed by your liver and turned into acetate which is then transfered to your bloodstream to use as fuel (rather than any fat stores) 3. Alcohol increases the amount of cortisal (a muscle wasting hormone) and breaks down testosterone (a muscle creating hormone) for up to 24 hours after consumption. Less muscle means a lower overall metabolic rate which leads to less calorie burn. The results are amplified if exercise is done after consuming alchol. 4. Beer has many plant estrogens (female hormone) that can cause estrogen increase in men. This leads to increased fat storage in the hips and pelvic region (spare tire maybe) and increase pectoral fat (man boobs anyone) Those are my reasons for giving up the booze this time around. If I am pissing anyone off by posting this info up just say so........I am not trying to be preachy to each there own I am only sharing what I have learned. |
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Good info Shawn, I too am a beer and wine lover and I have cut out salt, caffeine and alcohol from my diet and today I fit into a pair of pants that I was going to throw out a month ago. 10+ pounds off in 8 days (I realize water weight comes into play as well). I have also been using my elliptical machine and kept my heartrate above 140 for 20 minutes last night.
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Keep it coming, Shawn. Very valuable info you are posting here. Alcohol is my bane as well. I try to keep it to the weekends, but when I down a fifth of whiskey in one or two days, it's probably worse than drinking a little bit every day. |
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Time for a little break from the exercise to let my body recover. Gonna take Saturday and Sunday off and be super strict on my intake.
I tend to the obsessive side and don't want to end up with tendinitis in my hamstrings. Still on progress and cruising along. |
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went to the gym today. first time in 2 months i think. switched from regular cola to coke zero, water + bitter lemon.
i am probably trying to do 45 min cardio before work. I also drive 4,35 miles with my bicycle to work. dont have much time next week. goal for next week is 4 gym visits. |
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