Posted: 3/29/2013 9:10:39 AM EDT
Hi everyone, thank you in advance for all the help and support  Here's the "skinny" I like a million other Americans made a resolution to get fit this January. Beginning weight: 172 Goal: 155 Age: 48 *I had my body fat calculated for work and I was an embarrassing 29%  Plan: Exercise 6 days a week/watch diet Began January 14. I started out walking (as fast as I could but just under 4 miles an hour) an hour a day. I didn't count calories but I watched what I ate, no low complex carbs - fairly high protein/high fat paleo diet As I got strong I added miles to my hour long walks. All went well for about three weeks, I hadn't lost any weight, no noticeable change except I was definitely stronger. About February 4th I decided I wasn't happy with the results I was getting so I kicked it up a notch by adding HIIT to the mix four days a week (incidentally I hated it!) I used an elliptical machine and I worked hard one minute 30 seconds rest for 23 minutes, and then go for my power walk. By this time I was up to five miles an hour. I continued this routine for a few weeks but didn't really see any results so I joined myfitnesspal to map my exercise and diet. I also added strength training and yoga to the mix. So six days a week I did 20 minutes of yoga, 30 minutes of strength training, 23 minutes of HIIT and I power walk for roughly an hour (between 52-58 minutes). I maintain a diet of about 1500 calories a day and according to myfitnesspal I'm burning about 700 calories a day (my phone app shows more). I continued this for a few weeks without any big change. I have seen the following change: My arms are more shapely My Legs are awesome, except where I carry my fat in my inner thighs, I do not believe I have lost an ounce of fat, I began measuring myself late February and so far my thighs are 24" around the thickest part. When I began measuring my chest was 37" - my waist was 34" and my hips were 41" As of yesterday my chest is 36 (great, my boobs are smaller,) my stomach is 33.5" my hips 41 and my thighs 24" Three weeks ago I went to the doctor to have him look at my weight gain/loss and see what's wrong with me. He prescribed Prempro, said it was due to menopause. I've been taking it. Coincidentally at the doctor's office I was 172. Since then I've changed my work out slightly. I hated HIIT on the elliptical machine. I just love being outside so I decided to use a gymboss and do HIIT on my walk by running. I started out one minute run, two minute rest. By doing this I was able to go six miles an hour and now I am doing two minutes run, 30 seconds rest and running/walking 7.5 miles an hour. I am also doing strength training three days a week, yoga daily (six days a week) Again I know I'm stronger than when I started but seriously I didn't have that much to lose and I'm just not burning fat. I actually feel fatter than I did when I started. I went to this website: http://www.livestrong.com/tools/body-fat-calculator/ and put in my measurements and it calculated my bodyfat as 30.97. The doctor I saw sent me to a nutritionalist and besides recommending more breads and cereals into my diet she said my diet was healthy. She also said with the amount of exercise I do I should be consuming close to 3000 calories and gave me some cokamamy story about how I won't lose weight if I don't eat enough -- its funny, those holocaust victims certainly put her theory to shame (no offense meant.) I have a very high metabolism. I eat when I'm hungry, I just have never ate junk food. I drink about a cup of coffee a day, and I drink about a gallon of water daily as well. I must admit I get really depressed. I've always been healthy, strong and in good shape. What in the hell's wrong with me? This is going to sound petty but I wanted to look smokin' hot for my boyfriend when we go to Las Vegas in a few weeks, now I would just be happy if my thighs didn't rub together.  |
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QD - See my thread in the woman's forum? I can't recall if you posted in it. Should be on the front page about weight lifting.
http://www.ar15.com/forums/t_1_71/1432072_Women_and_weightlifting___do_you_.html What kind of strength training do you do? Forget machines if you say that. Use free weights, they're king. Machines can come later and only for accessory work to the following: Do the big 3 compound lifts at a minimum. Squats, Deadlifts, and Bench Press. It's not just for men and it's not just for bodybuilders. You won't become a huge freak without serious work and/or 'roids. You will, however, gain muscle mass, bone strength, improve your central nervous system, and lose fat in the long term. There's no magic pill or exercise. You have diet, weights, and genetics. The first two you can control. I would continue a cardio regimen just to keep it up. But for the HIIT, I'd move away from elliptical and onto anything else like intermittent sprinting and HIIT with weights. Both of those I'd scale back a little to focus on weights but if you can do both without affecting one another, great. How you craft your diet is completely up to you. I think high protein, high fat, low carbs (mainly complex) is a great way to go but like everything else in life there's a trillion theories. I would only introduce grains/sugars if you're struggling with energy because you're going through so much energy (ie athletes) I have sort of a beginners guide to weightlifting if you want a copy or you can ask me anything to help. It is very intimidating, IMHO, when you don't know "squat" 
ETA: Do NOT focus on numbers at any point. You can fine craft LATER but the only numbers you should be worrying about is how much you can lift or how long you can go. Not body fat, BMI, weight, size, etc. You can still have good numbers and be a weakling. |
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Okay, I'll check it out: I mix it up as much as possible but I'm limited on money and equipment. I have six pound dumbbells and 20 pound dumbbells. I have a book called the woman's weightlifting bible which has different exercises for each muscle groups. I do core daily as part of my yoga. Monday – Chest and Back and Abs Wednesday – Arms and Shoulders and Abs Friday - Legs and Back and Abs/Core On the alternating days I just do cardio, I do cardio daily as I just love being outside. *ETA* I should point out on the ABs I've been doing these exercises http://www.youtube.com/watch?v=1919eTCoESo They have several different routines, I will do one for a week or so and then do another of them. My legs are really strong so I try to do deadlifts, lunges and squats when I'm doing my legs, but I also want to mix it up as I'm told your body needs change to burn fat. Idk |
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I was thinking about what to say, but Razoreye hit the important points IMO. - lift free weights not machines - don't listen to the doc about grains and cereals - try a different type of hit: sprints, circuit courses (with weights and with bodyweight movements) FORGET your weight. For now. If your 172 and 6' tall you could either be muscular, lean, (and looking awesome I might add) or you could be a bit pudgy. My point is that within reason, weight doesn't matter much- body composition does. Tracking weight may not tell the whole story. Instead, take a monthly picture in your "unmentionables" you obviously don't have to share with anyone, but it's a pretty good way to track it for yourself. Measuring is also pretty good- you were on the right track there. So, let us know what your actual paleo diet is like so we can make recommendations as well as your weight routine. Until then read this: |
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Quoted: Okay, I'll check it out: I mix it up as much as possible but I'm limited on money and equipment. I have six pound dumbbells and 20 pound dumbbells. I have a book called the woman's weightlifting bible which has different exercises for each muscle groups. I do core daily as part of my yoga. Monday – Chest and Back and Abs Wednesday – Arms and Shoulders and Abs Friday - Legs and Back and Abs/Core On the alternating days I just do cardio, I do cardio daily as I just love being outside. Ok, anything that says women should be doing anything different then men is full of shit. You should be squatting, deadlifting and pressing- just like the boys do. These movements offer the most "bang for the buck". |
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I love dumbbells, you can certainly use them for various things but you really need to find a way to get to your local gym that has a bench press and squat rack (sometimes they're combined but the more the merrier) and a few Olympic Barbells. (I've been to a gym with one and if it's in use, you're SOL. LAME!)
Secondly, where do you live? Do you travel a lot? I use Anytime Fitness. About a buck a day, contract. But I have access to about 1,900 locations across the country. Not all perfect but for times like right now when I'm in Durham, NC I walk into any location and lift. Today is my Bench Press day. I was waiting on Couch-Commando, not sure if he's going to come through or not. He might be in class. I guess the real question is how committed are you? I've gained 15 solid pounds but I've eaten a lot more and lifted a lot. A bunch of it IS muscle as I still look about the same, well a little pudgier around the midsection. That's okay! My goal is strength and I can fine tune as I get down. But again, I'm eating a diet that enables this because that is MY goal. And muscle is denser than fat so it will show less visually but weigh more on the scale.
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Okay here's my diet for the last 30 days I should say last Sunday I fell off the wagon. I haven't seen my kids since January 11th and I flew my son down for his spring break. We spent the day in Vegas (great day) and long story short I had a carb overload on the way home to stay awake. I was whooped. I think I had another day (St. Patrick's) that my mom's homemade bread won me over, but over all my carbs come from fresh fruit (my parents have a grapefruit tree in their backyard  so I have a grapefruit for a snack most days) and vegetables. |
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Quoted: Okay here's my diet for the last 30 days I should say last Sunday I fell off the wagon. I haven't seen my kids since January 11th and I flew my son down for his spring break. We spent the day in Vegas (great day) and long story short I had a carb overload on the way home to stay awake. I was whooped. I think I had another day (St. Patrick's) that my mom's homemade bread won me over, but over all my carbs come from fresh fruit (my parents have a grapefruit tree in their backyard so I have a grapefruit for a snack most days) and vegetables. Links not working for me... |
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I am very committed. I am working really hard. I don't want to live a life where I can't have a piece of my kid's birthday cake if I want too, but on the other hand, I don't mind cutting junk out (I've never been one to eat a lot of junk food). I will have a glass of wine occassion (2-3 a month) I'm very low income and I spent all I had to fly my kid down to see me. I'm living in Southern California right now, my dad had some health concerns so I came down to help him with his tax firm. I do not have a gym. I do, do squats, lunges and deadlifts and I love them. I'm not scared of being too muscular, crap I played college basketball, ran my ass off for 4 hours a day and played basketball for fun on my "DAY" off. I was a lean mean fighting machine at 135 - I know I won't bulk up, I don't care, I just want to get rid of this pudge I have. |
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I give up. I can't figure it out. I'm sorry. |
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Quoted: Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else.  Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. |
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Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else.
Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. Check out Oregon gyms and get back to me. If you pick a national one that works for you (in case of travel) even better. There is nothing wrong with you, that's the wrong mentality to have. You just have to change what you're doing. You know the definition of insanity. Time for some change.
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Quoted: Quoted: Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else. Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. I think there are more efficient ways to spend your time...did you get my message? I'm in Oceanside, hit me up if you're in the area sometime Saturday classes at my crossfit gym are free, and we do a free intro class at my personal gym as well. Might give you an idea about some of the stuff you should be doing.
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Quoted: Quoted: Quoted: Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else. Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. Check out Oregon gyms and get back to me. If you pick a national one that works for you (in case of travel) even better. There is nothing wrong with you, that's the wrong mentality to have. You just have to change what you're doing. You know the definition of insanity. Time for some change. Here's the thing, it's going to be ugly when I get back to Oregon. I'm not sure what my living arrangements will be, I'll be out of a job-homeless. It's going to be ugly. My boyfriend has a bowflex I can use and I have a tredmill-not sure where it will be however, and like I said earlier I love being outside pounding pavement, and one good thing about Oregon HILLS! While I love these blue skies and sunshine, it's awfully flat here (12' change in elevation on my running course total for 8 miles). |
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A lot of people wont agree with this but if your trying to lose weight I still recommend getting on one of those fad dvd programs. I like Jillian Michaels 30 Day shred. I do it and her ab workout every day and I have lost almost 15 pounds in the last couple months. 23lbs since last fall. Its a mixture of cardio/strength training. She is really big into the high intensity training. If you are going to do something like that you can get it at walmart for $15 and get some of the danskin weights in 3,5,8lb. Just know that if you do it and you complete the program you have to have a plan for what to do after. For me, I'm going to move on to another program called Insanity that I have done before. If I still havent reached my goal weight then I will move on to another. Eventually I will reach my goal weight and switch to doing more weight lifting and less cardio.
I am doing the 5/3/1 weight lifting program on the side as well. There are a lot more people on this board who are more knowledgeable about weight lifting than me. It sounds like your on track with the diet if your following the paleo plan. We do about 85% paleo. Usually have once cheat day a week and we add dairy and rice. Depending on your body I would say you should try to keep your calories around 1,200-1,400. Thats about where I am at and so far its working for me. You also might have you thyroid checked. |
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I have had my thyroid checked and am on thyroid medication for low thyroid. I don't have health insurance so it will be sometime before I can go back and have anything rechecked. I feel much better on the thyroid medication. Before I had what I called foggy brain and fatigue was horrible, but I'm much better - I can't say I'm 100% but its remarkably better. My niece wants to do insanity with me, I'll probably give it a try. I hate to be stuck inside exercising but I'll do it with her. Shaun T can not be cuter
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I have had my thyroid checked and am on thyroid medication for low thyroid. I don't have health insurance so it will be sometime before I can go back and have anything rechecked. I feel much better on the thyroid medication. Before I had what I called foggy brain and fatigue was horrible, but I'm much better - I can't say I'm 100% but its remarkably better. My niece wants to do insanity with me, I'll probably give it a try. I hate to be stuck inside exercising but I'll do it with her. Shaun T can not be cuter
I'm glad you had it checked. I've got a low thyroid also but it was never low enough that medicine was necessary. Insanity is very hard. He uses a lot of the jump training. I have to be very careful that I'm doing it properly so I don't get injured. What I like most about Shaun T. is that he does 90 percent of the workout with you. I think there is even one that he collapses at the end with everyone else and exclaims "This shit is bananas." If you do that program I would make sure your calorie intake is higher than what you think it needs to be. He burns a good amount of calories in that hour.
If you prefer to be outside then about the best I can say is become a runner. Start a running program. If you can afford a bike you could start riding. |
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IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. I have no knowledge of running so I'm sure your right. I am NOT a runner. I have a bad ankle and running just kills it. I'm trying to think of ways she can burn more calories outside for no cost. Running, hiking, and biking (after you buy the bike) is free.
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Quoted: IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. Why? First I've never seen a person who runs religiously not look great, but I'm not out doing studies or anything. Second, what's the saying? More calories expended=weight loss? Obviously running burns calories. I'm not looking to have six pack abs, I just want to lose my chubbies. I read a lot and I'm told if I lived a sedentary lifestyle to maintain my current weight I would need 1817 calories a day. So if I want to lose weight I should simply subtract 500 calories a day = 1317 If I add the running and weight lifting I do do I get an even greater deficiet 1500 - 600 = 900 calories Why am I not losing weight? I don't want to sound like a PITA but I'm really confused as to why I'm not burning fat? |
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Quoted: Quoted: IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. I have no knowledge of running so I'm sure your right. I am NOT a runner. I have a bad ankle and running just kills it. I'm trying to think of ways she can burn more calories outside for no cost. Running, hiking, and biking (after you buy the bike) is free.Don't get me wrong, there is absolutely nothing wrong with running- running is GREAT. I just see a lot of people going out and running for an hour every day- not lifting- and not eating right- and wondering why they don't look like a fitness model. Basically, running just shouldn't be the only thing someone does, unless running is their sport. Most people would be best served by hitting the big lifts, a little accessory work, some HIIT (to include sprints, circuit courses etc) and then 1-2 longish runs a week. That's my opinion anyways (as it relates to general fitness and weight loss, this doesn't apply to someone who is trying to get JACKED or run a marathon or something).
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Quoted: The thing is BS I am running. 6-8 miles a day as hard as I can mustard! Quoted: IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. I have no knowledge of running so I'm sure your right. I am NOT a runner. I have a bad ankle and running just kills it. I'm trying to think of ways she can burn more calories outside for no cost. Running, hiking, and biking (after you buy the bike) is free. |
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Quoted: Quoted: IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. Why? First I've never seen a person who runs religiously not look great, but I'm not out doing studies or anything. Second, what's the saying? More calories expended=weight loss? Obviously running burns calories. I'm not looking to have six pack abs, I just want to lose my chubbies. I read a lot and I'm told if I lived a sedentary lifestyle to maintain my current weight I would need 1817 calories a day. So if I want to lose weight I should simply subtract 500 calories a day = 1317 If I add the running and weight lifting I do do I get an even greater deficiet 1500 - 600 = 900 calories Why am I not losing weight? I don't want to sound like a PITA but I'm really confused as to why I'm not burning fat? You're thinking too hard about it. Forget calories burned. Bottom line- what you're doing now isn't working. 8 miles a day isn't doing it. I don't know exactly why you're not losing weight, but IMO if you followed a general outline like what I posted above, you'd probably see much better results. BTW, this is what I looked like when I was training for a marathon. I was pudgy, soft, and easily 20+ % body fat and was running about 30 miles a week. Yes, my diet also sucked.  This is me now. I run still, but a lot less. Sprints and the occasional mile-3 mile. Other than that it's lifting and HIIT (crossfit) + a paleo/primal diet.  Did you read the study above? HIIT vs. long slow distance (LSD). LSD burned more calories, HIIT burned more FAT. Why? Well, we don't really know why, but there it is. ETA- I was 25 in the above pic, and 30 in the below pic. |
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The thing is BS I am running. 6-8 miles a day as hard as I can mustard!
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IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. I have no knowledge of running so I'm sure your right. I am NOT a runner. I have a bad ankle and running just kills it. I'm trying to think of ways she can burn more calories outside for no cost. Running, hiking, and biking (after you buy the bike) is free.My reading comprehension isn't the best so I may have missed it. I thought you were still doing more walking than running.
I wish I could I help you with why your not losing. Honestly no one here could probably help you unless they saw a complete list of your food intake and daily activity for a month. I hope you can find some good advice here. |
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IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. Why? First I've never seen a person who runs religiously not look great, but I'm not out doing studies or anything. Second, what's the saying? More calories expended=weight loss? Obviously running burns calories. I'm not looking to have six pack abs, I just want to lose my chubbies. I read a lot and I'm told if I lived a sedentary lifestyle to maintain my current weight I would need 1817 calories a day. So if I want to lose weight I should simply subtract 500 calories a day = 1317 If I add the running and weight lifting I do do I get an even greater deficiet 1500 - 600 = 900 calories Why am I not losing weight? I don't want to sound like a PITA but I'm really confused as to why I'm not burning fat? You're thinking too hard about it. Forget calories burned. Bottom line- what you're doing now isn't working. 8 miles a day isn't doing it. I don't know exactly why you're not losing weight, but IMO if you followed a general outline like what I posted above, you'd probably see much better results. BTW, this is what I looked like when I was training for a marathon. I was pudgy, soft, and easily 20+ % body fat and was running about 30 miles a week. Yes, my diet also sucked. This is me now. I run still, but a lot less. Sprints and the occasional mile-3 mile. Other than that it's lifting and HIIT (crossfit) + a paleo/primal diet. Did you read the study above? HIIT vs. long slow distance (LSD). LSD burned more calories, HIIT burned more FAT. Why? Well, we don't really know why, but there it is. ETA- I was 25 in the above pic, and 30 in the below pic. Not hijacking the thread but you look great man. I hope you are very proud of yourself. |
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Quoted: Quoted: Quoted: Quoted: IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. Why? First I've never seen a person who runs religiously not look great, but I'm not out doing studies or anything. Second, what's the saying? More calories expended=weight loss? Obviously running burns calories. I'm not looking to have six pack abs, I just want to lose my chubbies. I read a lot and I'm told if I lived a sedentary lifestyle to maintain my current weight I would need 1817 calories a day. So if I want to lose weight I should simply subtract 500 calories a day = 1317 If I add the running and weight lifting I do do I get an even greater deficiet 1500 - 600 = 900 calories Why am I not losing weight? I don't want to sound like a PITA but I'm really confused as to why I'm not burning fat? You're thinking too hard about it. Forget calories burned. Bottom line- what you're doing now isn't working. 8 miles a day isn't doing it. I don't know exactly why you're not losing weight, but IMO if you followed a general outline like what I posted above, you'd probably see much better results. BTW, this is what I looked like when I was training for a marathon. I was pudgy, soft, and easily 20+ % body fat and was running about 30 miles a week. Yes, my diet also sucked. This is me now. I run still, but a lot less. Sprints and the occasional mile-3 mile. Other than that it's lifting and HIIT (crossfit) + a paleo/primal diet. Did you read the study above? HIIT vs. long slow distance (LSD). LSD burned more calories, HIIT burned more FAT. Why? Well, we don't really know why, but there it is. ETA- I was 25 in the above pic, and 30 in the below pic. Not hijacking the thread but you look great man. I hope you are very proud of yourself. Thanks. I have shown these pics a couple times before...I really don't like it, but I think it helps to show people so they can see with their own eyes. People that have only known me for the last couple years for some reason assume that I was always in shape...obviously, that is not the case. |
| Also, I saw Roland mentioned Crossfit. You might not be able to afford a membership but I know there are a lot of workouts adapted from that program that you can do without equipment and with modified equipment you could get for cheap. He would obviously know more about that but it definitely gives people results. |
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Quoted: Also, it may be personal preference, but I've yet to see a long distance runner who I think looks good. I fully admit this is an extreme example, but which training style would you rather emulate? (I hope this is COC compliant ) Okay, good point. mmmmm okay so what would you suggest? |
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Quoted: You have a great body. I would say you dont need to lose weight as much as you might just be looking to tone up and get stronger. I might be wrong. I think lifting weights would be a good choice for you if you can get into a gym. Thank you I'm sure the livingstrong website isn't 100% accurate but I am carrying around too much fat (it says over 30% body fat) when I was 45 I had a submerged water test done on me and my body fat was <8%. The only difference between then and now is I'm working harder. |
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Quoted: Me January 14, 2013 Here I am 3/17/13 Ok, I would not have guessed you weigh 172# at all (though you're tall, so that throws me off a bit). Honestly, you look pretty good IMO- I think a decent weight training regimen + some conditioning would be perfect for you (though I'll freely admit, I think that's perfect for most people  ). Build a little muscle, burn a little fat and FUCK what the scale says. It just doesn't matter. Hell, I'm like 15-20# "overweight" technically. Keep an eye on craigslist, buy a cheap weight set. Hit the big lifts, do some sprints either running or on a bike. Do some body weight circuit courses, and throw a weighted movement in there sometimes too. And a longer run once or twice a week is still a good idea. Go back onto paleo/primal (lowish carbs) and give it 6 weeks and see what happens.
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Quoted: You have a great body. I would say you dont need to lose weight as much as you might just be looking to tone up and get stronger. I might be wrong. I think lifting weights would be a good choice for you if you can get into a gym. Exactly- and "tone up" means build some muscle and lose a bit of fat. |
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You have a great body. I would say you dont need to lose weight as much as you might just be looking to tone up and get stronger. I might be wrong. I think lifting weights would be a good choice for you if you can get into a gym. Thank you I'm sure the livingstrong website isn't 100% accurate but I am carrying around too much fat (it says over 30% body fat) when I was 45 I had a submerged water test done on me and my body fat was <8%. The only difference between then and now is I'm working harder. If you go back in to see the doctor make them do another body fat test. I highly doubt your at 30%. I'm a lot bigger than you and I'm under 30%. |
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Quoted: Quoted: Quoted: You have a great body. I would say you dont need to lose weight as much as you might just be looking to tone up and get stronger. I might be wrong. I think lifting weights would be a good choice for you if you can get into a gym. Thank you I'm sure the livingstrong website isn't 100% accurate but I am carrying around too much fat (it says over 30% body fat) when I was 45 I had a submerged water test done on me and my body fat was <8%. The only difference between then and now is I'm working harder. If you go back in to see the doctor make them do another body fat test. I highly doubt your at 30%. I'm a lot bigger than you and I'm under 30%. Yeah, I'm not a BF estimating expert by any means but I don't think she's 30% either. ETA- it's a little tougher to guess with women though, so I may be wrong.
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Quoted: Quoted: Me January 14, 2013 Here I am 3/17/13 Ok, I would not have guessed you weigh 172# at all (though you're tall, so that throws me off a bit). Honestly, you look pretty good IMO- I think a decent weight training regimen + some conditioning would be perfect for you (though I'll freely admit, I think that's perfect for most people ). Build a little muscle, burn a little fat and FUCK what the scale says. It just doesn't matter. Hell, I'm like 15-20# "overweight" technically. Keep an eye on craigslist, buy a cheap weight set. Hit the big lifts, do some sprints either running or on a bike. Do some body weight circuit courses, and throw a weighted movement in there sometimes too. And a longer run once or twice a week is still a good idea. Go back onto paleo/primal (lowish carbs) and give it 6 weeks and see what happens. okay, I'm not at all sure what that means except the paleo/primal I should point out that I'm diabetic, I lost part of my pancreas when I was 18 when my appendix ruptured. I've been paleo since 1985 when I was weaned off of insulin.I am tall and I hide my weight well (Thank you Jesus!) But my waist should be about 30 (I've had 3 kids) my hips about 38 (I've got an hour glass figure) my thighs if I just took the fat off I would imagine they would be about 21.5" Would you mind spelling out what you mean by the above? I've never sprinted before and etc.
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Quoted: Quoted: Quoted: Quoted: You have a great body. I would say you dont need to lose weight as much as you might just be looking to tone up and get stronger. I might be wrong. I think lifting weights would be a good choice for you if you can get into a gym. Thank you I'm sure the livingstrong website isn't 100% accurate but I am carrying around too much fat (it says over 30% body fat) when I was 45 I had a submerged water test done on me and my body fat was <8%. The only difference between then and now is I'm working harder. If you go back in to see the doctor make them do another body fat test. I highly doubt your at 30%. I'm a lot bigger than you and I'm under 30%. Yeah, I'm not a BF estimating expert by any means but I don't think she's 30% either. I don't know how accurate either tests were. When I was tested at the doctor's office the nurse handed me a thing that looked like a steering wheel of a car and I held on it and it came up with slightly above 29%. The livestrong website who knows how they work it but I can say easily that I do have a lot of fat on me, something I've never had before and I'm sure pushing 50 is the main reason I do. But really I just want to be healthy and comfortable. Like I said my thighs rub together (I've never had that before). I have a muffin top unless I stand very tall (I have good posture but if I slouch at all my gut hangs over my pants and I hate that! But thank you very much for the compliments, it helps me with my confidence, I swear I feel like a failure, I have worked really really hard and while I don't mind kicking it in gear, more than anything I just want to live a healthy lifestyle. I enjoy working out, being active, being outdoors.
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Quoted: Sure, so this is a real basic, really off the top of my head example.Quoted: Quoted: Me January 14, 2013 Here I am 3/17/13 Ok, I would not have guessed you weigh 172# at all (though you're tall, so that throws me off a bit). Honestly, you look pretty good IMO- I think a decent weight training regimen + some conditioning would be perfect for you (though I'll freely admit, I think that's perfect for most people ). Build a little muscle, burn a little fat and FUCK what the scale says. It just doesn't matter. Hell, I'm like 15-20# "overweight" technically. Keep an eye on craigslist, buy a cheap weight set. Hit the big lifts, do some sprints either running or on a bike. Do some body weight circuit courses, and throw a weighted movement in there sometimes too. And a longer run once or twice a week is still a good idea. Go back onto paleo/primal (lowish carbs) and give it 6 weeks and see what happens. okay, I'm not at all sure what that means except the paleo/primal I should point out that I'm diabetic, I lost part of my pancreas when I was 18 when my appendix ruptured. I've been paleo since 1985 when I was weaned off of insulin.I am tall and I hide my weight well (Thank you Jesus!) But my waist should be about 30 (I've had 3 kids) my hips about 38 (I've got an hour glass figure) my thighs if I just took the fat off I would imagine they would be about 21.5" Would you mind spelling out what you mean by the above? I've never sprinted before and etc. Monday: Squat 3x5 (should be heavy) Front squat/over head squat say 2x10 or something Quick circuit course: 5 rounds 7burpees 15 air squats (no weight) Tuesday: Sprints, say 4x400 or 6x200 or 10x40m hill sprints Wednesday: rest or easy, mid distance run/ride Thursday: Deadlift 3x5 heavy Romanian deadlifts 2x10 Rows Another circuit course (for rounds, for time whatever, or sprints) You can always cherry pick a few workouts from Crossfit.com that look doable for you Friday: Bench press 3x5 heavy pullups etc Saturday: Interval run (1 min hard, 1 min easy- mix it up) for 20-30 min Sunday: rest Better yet, follow something like 5/3/1 or starting strength and add some conditioning work |
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Quoted: Quoted: Quoted: Quoted: Quoted: You have a great body. I would say you dont need to lose weight as much as you might just be looking to tone up and get stronger. I might be wrong. I think lifting weights would be a good choice for you if you can get into a gym. Thank you I'm sure the livingstrong website isn't 100% accurate but I am carrying around too much fat (it says over 30% body fat) when I was 45 I had a submerged water test done on me and my body fat was <8%. The only difference between then and now is I'm working harder. If you go back in to see the doctor make them do another body fat test. I highly doubt your at 30%. I'm a lot bigger than you and I'm under 30%. Yeah, I'm not a BF estimating expert by any means but I don't think she's 30% either. I don't know how accurate either tests were. When I was tested at the doctor's office the nurse handed me a thing that looked like a steering wheel of a car and I held on it and it came up with slightly above 29%. The livestrong website who knows how they work it but I can say easily that I do have a lot of fat on me, something I've never had before and I'm sure pushing 50 is the main reason I do. But really I just want to be healthy and comfortable. Like I said my thighs rub together (I've never had that before). I have a muffin top unless I stand very tall (I have good posture but if I slouch at all my gut hangs over my pants and I hate that! But thank you very much for the compliments, it helps me with my confidence, I swear I feel like a failure, I have worked really really hard and while I don't mind kicking it in gear, more than anything I just want to live a healthy lifestyle. I enjoy working out, being active, being outdoors. Those electro resistance whatever things are notoriously inaccurate. Not saying that it was for sure, but I wouldn't put much stock in it. |
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Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else.
Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. I think there are more efficient ways to spend your time...did you get my message? I'm in Oceanside, hit me up if you're in the area sometime Saturday classes at my crossfit gym are free, and we do a free intro class at my personal gym as well. Might give you an idea about some of the stuff you should be doing. Do take this man up on his offer, at least. I know driving in SoCal blows but I think you'd be remiss not to meet Mr. Roland and his wife.
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| ^^ Thank you very much!! I'll see what I can come up with, I'm pretty limited with the weights, I just have the 20lb dumbbells so 40# total isn't much to squat or deadlift. My arms are puny, I can not do a pull up to save my soul and I can't bench press the 40# dumbbells yet. I can do 100's of burpees (which I do, cuz I'm crazy) |
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Quoted: Quoted: Quoted: Quoted: Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else. Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. I think there are more efficient ways to spend your time...did you get my message? I'm in Oceanside, hit me up if you're in the area sometime Saturday classes at my crossfit gym are free, and we do a free intro class at my personal gym as well. Might give you an idea about some of the stuff you should be doing. Do take this man up on his offer, at least. I know driving in SoCal blows but I think you'd be remiss not to meet Mr. Roland and his wife. I will try. I live about 8 hours from him and it will be really tight financially for me for a while, but I would like too very much. |
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A lot of people wont agree with this but if your trying to lose weight I still recommend getting on one of those fad dvd programs. I like Jillian Michaels 30 Day shred. I do it and her ab workout every day and I have lost almost 15 pounds in the last couple months. 23lbs since last fall. Its a mixture of cardio/strength training. She is really big into the high intensity training. If you are going to do something like that you can get it at walmart for $15 and get some of the danskin weights in 3,5,8lb. Just know that if you do it and you complete the program you have to have a plan for what to do after. For me, I'm going to move on to another program called Insanity that I have done before. If I still havent reached my goal weight then I will move on to another. Eventually I will reach my goal weight and switch to doing more weight lifting and less cardio. I am doing the 5/3/1 weight lifting program on the side as well. There are a lot more people on this board who are more knowledgeable about weight lifting than me. It sounds like your on track with the diet if your following the paleo plan. We do about 85% paleo. Usually have once cheat day a week and we add dairy and rice. Depending on your body I would say you should try to keep your calories around 1,200-1,400. Thats about where I am at and so far its working for me. You also might have you thyroid checked. Mrs. BS - just about anything will work given the time and dedication. It may be easier for some than others. So I wouldn't forsake your method but merely supplement it with some of the above. Plenty of people have good results with p90x and those type of programs but the problem is when it ends, they tend to quit and end right back where they started. Others jump video to video and keep rocking on. In the end, everyone should just keep pushing themselves. QD - Good luck with your housing situation. I know you mentioned something before and I know you ain't lookin' for any handouts. I'd rather see you living somewhere before spending money on memberships or equipment. (Though they usually have free showers there )
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IMO most people that start running (as in long, slow distance) in order to lose weight never really end up looking the way they want to. YMMV of course. Why? First I've never seen a person who runs religiously not look great, but I'm not out doing studies or anything. Second, what's the saying? More calories expended=weight loss? Obviously running burns calories. I'm not looking to have six pack abs, I just want to lose my chubbies. I read a lot and I'm told if I lived a sedentary lifestyle to maintain my current weight I would need 1817 calories a day. So if I want to lose weight I should simply subtract 500 calories a day = 1317 If I add the running and weight lifting I do do I get an even greater deficiet 1500 - 600 = 900 calories Why am I not losing weight? I don't want to sound like a PITA but I'm really confused as to why I'm not burning fat? You're thinking too hard about it. Forget calories burned. Bottom line- what you're doing now isn't working. 8 miles a day isn't doing it. I don't know exactly why you're not losing weight, but IMO if you followed a general outline like what I posted above, you'd probably see much better results. BTW, this is what I looked like when I was training for a marathon. I was pudgy, soft, and easily 20+ % body fat and was running about 30 miles a week. Yes, my diet also sucked. This is me now. I run still, but a lot less. Sprints and the occasional mile-3 mile. Other than that it's lifting and HIIT (crossfit) + a paleo/primal diet. Did you read the study above? HIIT vs. long slow distance (LSD). LSD burned more calories, HIIT burned more FAT. Why? Well, we don't really know why, but there it is. ETA- I was 25 in the above pic, and 30 in the below pic. 
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Quoted: ^^ Thank you very much!! I'll see what I can come up with, I'm pretty limited with the weights, I just have the 20lb dumbbells so 40# total isn't much to squat or deadlift. My arms are puny, I can not do a pull up to save my soul and I can't bench press the 40# dumbbells yet. I can do 100's of burpees (which I do, cuz I'm crazy) No worries, like I said save up a bit and find something cheap on CL. You can do jumping pullups, negatives, or banded pullups until you can do real ones (there should be demos of all on youtube). |
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Quoted: Quoted: Quoted: Quoted: Quoted: Would you go to the gym if you could afford it? SoCal has a shit ton of gyms among everything else. Let me know on some of the pricing and I'll try to assist. You have to be serious and utilize it. One day, you can pay it foward if you wish. I'm running nearly 8 miles a day! You don't see many fat marathon runners. I honestly feel as if there's something wrong with me. I think there are more efficient ways to spend your time...did you get my message? I'm in Oceanside, hit me up if you're in the area sometime Saturday classes at my crossfit gym are free, and we do a free intro class at my personal gym as well. Might give you an idea about some of the stuff you should be doing. Do take this man up on his offer, at least. I know driving in SoCal blows but I think you'd be remiss not to meet Mr. Roland and his wife. I will try. I live about 8 hours from him and it will be really tight financially for me for a while, but I would like too very much. Don't kill yourself trying to get down here or anything, but if you happen to be in the area be sure to hit us up |