Failure is not an option
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Weight loss happens in the kitchen!
Don't get too discouraged, Google cardio workouts you can do seated and/or that don't involve your knees.0 -
Great updates!!!! Sorry to hear about the knee. Keep at it. "if only I could take my own advice. Sometimes it's easier said than done I guess. I need to make a plan this week as well and stick to it. At least 4 days at the gym or home workouts is the plan. I think this will be my mini goal for the week.
Hope the knee feels better.0 -
I agree my knee isn't allowing me to do much. I'm going to ice mine tonite. I haven't tried that yet. But 50extra suggested it and it's worth a try. Please stay on point with food and take care of your knee.
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Hey guys thanks heaps for all your words of support. it means so much. I got back to the gym today. it felt sooooo good. My Trainer has tweaked my routine a bit and its now harder but kinder on the knees. They are a little tender tonight but i think that's how it's going to be now until a lose a sizeable chunk of weight. I can live with that. It's amazing how much better you feel when you get out there and exercise.
Next week there is someone coming to the gym that does a full analysis of your body weight and composition. I'm going to get it done. I love numbers and figures so i'm a bit excited about that. My trainer showed me hers and the info you get is fabulous. Of course when it is done I will share it here. It will really tell me what i need to work on.
My New Routine for the gym as of today is:
20 x Slams (squat and lift 6kg ball, lift above your head and slam it on the ground, repeat) This is one kick *kitten* activity
15 Pull ups (TRX)
12 Push ups (against the wall)
10 Shoulder press (8kg medicine ball)
Repeat x 4
I'm Also doing a 30 day AB challenge
i reckon this one's gunna hurt
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OK this might be a bit long so sorry in advance
First of all still getting to the gym. Totally stoked. Really seeing some changes in my cardio fitness. The new slam activity in my program is making a difference. I have a love/hate relationship with it. I hate doing it but i love the changes it's bringing about. I'm probably going to drop the ab challenge that i posted before. I think it's just a little bit beyond my level right now. I will still do components of it but no the full thing.
I'm having trouble most days with reaching my calorie goal. I don't think im eating enough calories but my fat/carb goals im getting to no worries. I've posted in the forums for some assistance in working out what to eat. (any advice here will be gratefully appreciated too). I suppose when i get my body composition results next week i will have a good idea about my BMR and what i need to be eating. It's currently set at 1700 but i feel that is too high. I don't know. I have no idea about these things and am going totally blind here. All i know is I want to do what i need to do to lose weight and be healthy
Having said all that. I'm having an issue on weekends at the moment with my food consumption. My partner is going to have a gastric sleeve done on 14th march and rather than start eating healthy now, she is going all out for a last hurrah on weekends to eat all the things she wont be able to eat for a while and she is dragging me with her. Of course they are not healthy choices. Yesterday was all you can eat Chinese. Last week the Hogs Breath. She also loves to cook and is making Caramel tarts, Lemon Cheese tarts etc etc etc. I start out with good intentions but then I crash and burn badly so all the good work I have done during the week is undone in 2 days. I suppose a positive is that my weight is roughly staying the same give or take 500g (1lb) but i feel so mentally weak because i can't resist it. And of course once i start with the poor choices my brain says well you've blown it so why not just keep going? I need to steel myself for these things for the future. We only have one more weekend before the optifast stage and then hopefully we will both be on the healthy choices wagon. One of the main reasons for me making changes- apart from getting myself healthy- was to set a good example for her so she will make healthy choices. So far that has failed dismally and I'm disappointed in that. Still i have made positive changes and i'm feeling much better for it. And because of these changes I will be in a better position to support her when she has the surgery. I still want to be under 110 by the 9th April. I have 7 weeks to lose 6kg (13lb).
Sorry for all the blabbering but i just needed to get stuff out of my head. Onward and upward0 -
I'm glad your friend will be joining you on a weight loss journey. I have done what your friend is doing in previous attempts. I didn't this time. I know now it's not worth it just more to lose. Just keep up with your good work seeing results help me so much. It keeps me strong. Good work reaching out.0
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That sounds like a really challenging situation. My partner and I have been on opposite ends of health-consciousness frequently during our time together, and inevitably one of us pulls the other along with. Sometimes the one of us indulging and skipping the workouts wins the "battle of wills" and sometimes the one controlling portions, food choices, and workouts wins. It's an ongoing tug-of-war so to speak, although we're never at war. lol We just keep encouraging each other to make healthy choices, and let them be if they aren't ready to.
I hear you that you feel mentally weak after the weekends of giving in. Can you see how strong you really are though? You're walking a tight rope between your own health decisions and her need for the last hoorah. That's a hard place to be, and while you are indulging with her, you're also maintaining your own weight, which means that you are clearly working extra hard during the week. It's easy to beat ourselves up about what we do wrong instead of seeing all that we do right.0 -
@jilliancreates thanks hon. I was only thinking this morning ( at 5am while I lie here awake) that looking at the whole week I'm usually so far under I can afford a bit more on the weekends. I probably do need to stop beating myself up. Thanks for reminding me of that0
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100% agree with what @jilliancreates said. You've obviously worked hard at supporting and yet maintaining. There's no rush on your weight goals, it's more important that you get there healthily and happily. You got this!0
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I got on the scales this morning and my weight had ballooned. Initially i was really upset and angry at both myself and my partner. My partner for her unhealthy view to her surgery and myself for getting sucked in to that way of eating. I went to the gym and after a good work out i put a few things into perspective. When i weighed myself this morning i had been awake and sitting at my desk for nearly 2 hrs so I would have accumulated a bit of fluid because that's just what my body does and also i'd drunk over 1/2 a litre of water as well. I decided to go out and buy myself a fitbit aria to weigh myself on so i could track things better and when i got home and did a test weigh i was much lower. Granted a different set of scales but the weights were fairly similar. So taking that all into account i'm not as angry and upset as I was this morning. I need to keep reminding myself that this is a marathon not a sprint and I want sustainable loss not just good looking scales.0
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Had my body composition scan today. All I can say is wow so much information
Height 161.4cm (5'3")
Weight 116.2 kg (256lb)
Neck 47.9cm (18.8in)
Chest 119.1cm (46.7in)
Waist 117.2cm (46.1in)
Hip 127cm (50in)
Right Arm 41.7cm (16.4in)
Left Arm 41.5cm (16.3in)
Right thigh 71.9cm (28.3in)
Left thight 70.7cm (27.8in)
Waist/Hip ratio : 0.92 (not good not bad either)
Visceral Fat level 20 (really bad lots of fatty organs)
BMR: 1623cal (i'm not eating nearly ewnough calories)
Total Body Water 43.1L ( Normal range 28.5-34.9 I swear most of that is in my ankles)
Protein: 11.3kg (normal range is 7.7-9.4 )
Minerals 3.59 (normal 2.64-3.22 this is a good result i have strong healthy bones)
Body Fat Mass 58.2kg (normal range 11.2-17.9 Clearly im well overweight)
Skeletal Muscle Mass: 32.1kg (70.7lb i'm told that I have big muscles, more than some regular gym goers who lift weights, this is why my body water and protein are high. Also explains why my weight loss appears to have stalled on the scales. I arrive at the door of the gym and my muscles immediately bulk up.....lol)
My legs are quite strong but my arms need some work. And i need to lose at least 50kg (110lb) of fat. This is going to be a long haul but i reckon i'm in the head space to do it. Now that I know why im not seeing much on the scales, I am less disheartened and will look at other measurements such as a repeat body composition in 8 weeks as well as how my clothes are fitting to see how i'm going.
Sorry to bore everyone with my dribble but i find these numbers fascinating
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I do too. Are these test expensive it sounds like the information would be helpful. Muscles are good right? Thanks for sharing
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Wow... that is a lot of information! I hope that it helps you set realistic goals and reach them. Your strength isn't just in your legs - it's also in your determination. Rooting for you!0
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I like all those numbers too. I'm looking into getting some tests done as well and just called the VA to find out if they offer this sort of service. I really hope they do!
I hope your numbers will be super helpful for you. It seems as though they already are!0 -
@LottieStanley I paid $50 for my test but apparently some gyms have it free for their members. Even though i live in a biggish city we are quite backward but if you google body composition scan for your area it should tell you where you can get it done. Apart from signing up at my gym its the best money i've spent. I know now how much fuel my body needs and it also explains why i'm not losing on the scales and probably wont see big losses on the scales because my muscle mass is so big it is offsetting any fat loss. So i need to measure my loss by body measurements.
@quzzdragon I can be a stubborn cow when i want to be but its people like you who keep me motivated. Thank you.0 -
Bad pain day today. I am aching from my neck to my lower back. For some reason my back has not enjoyed my venture in exercise. I'm all good when im doing it but afterwards i am so stiff and sore. I don't know if im reacting to the food i'm eating or my weird body mechanics are making life difficult. I have numerous food sensitivities and will be exploring these with a dietician soon but im eating fairly plain so can't see there's be a big issue there. I managed to get an appointment with my chiropractor today and I will speak with him about my back. I just know I don't like this pain and stiffness.0
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Awesome body comp test! Now your in the same boat as me, you know exactly where you stand and have a definite goal to work towards. We're also similar with big muscles hiding under the fat
I'm eating under my BMR as well. I will continue to do that until the scale plateaus and I have no reason for it.
$50 well worth it!0 -
Sorry to hear you've had pain in your back. I saw your ab challenge - how's that going? If you do all of those things cold you could seriously hurt your back. Maybe some of these?: http://breakingmuscle.com/yoga/heal-your-lower-back-pain-with-these-5-yoga-poses
Hope you feel better soon!!! Working with a dietician is a great step in figuring out the needs of your body. Let us know how it goes!0 -
I have given the AB challenge the flick for now. It was just a little bit beyond me. I saw the chiro and he sorted my back really well. The only thing is by the time i got home it had slipped out again. Basically my ribs are jammed up. I'm going to ring and get an appointment again in the morning to have another adjustment. Lucky i work for a health insurance company and have good cover.
In other exciting news, I spoke with my Trainer today at the gym and as of next week we are going to step up my program making it more challenging and complex. I'm really looking forward to that as the one im on is basic and ive done pretty much all i can do with it. I'm not even getting my heart rate into cardio levels anymore. On the flip side i spend all my time with my heart rate in fat burning zone but i'd also like to improve my cardio fitness as well.
Because i work a sedentary job as a nurse on a health advice line, i sit for pretty much 8 hrs a day 4-5 days a week. Last year i purchased a sit-stand desk but because i was so heavy and out of condition i couldn't stand for very long at all. Given my back hurts more when i sit I put my desk back up tonight and have been standing when I take calls and sitting between calls (which is not long. Coming into Aussie winter everyone has man flu and reckons they need the ED). I have been feeling really good standing up and while im on a call i bend and twist and move all the time. It feels so good. And a bonus i burn more cals standing than i do sitting.0 -
I wish when I worked I had a stand up desk. Do you work at home? I'm glad you like your trainer I hope your back will be better by then, wouldn't want you to have more pain with that too.
Talked to my daughter today and she was telling me there is core workouts that you can do seated. I'm going to google it later tonite and see what they are. I need to firm up my abs but I can't get on the floor, hard to get back up with bad knees. (Picture me crawling up a chair hanging on and pulling. Not a pretty sight)
Have a great evening0 -
So not a fantastic day today. I had thoughts of going to the gym but life kinda got in the way and when i did have some spare time i was feeling really tired and my knees have been hurting really bad today. My left knee decided to build up some fluid and my right knee has been very crunchy and giving me a lot of grief every time i try to bend it. I ended up not going and having a rest after lunch.
I have a sneaking suspicion that the greens that I am taking are also playing up with my sensitivities and auto immune issues. Every time i try taking it i get very tired and also very runny in the nose. I want to take the greens because i don't eat a lot of veges and my tummy feels a lot better when im on it. I will persist for a few more days to see how it goes.
It's also been a poor choice eating day today. I usually am pretty good and have good self control but my problem is when i do go a bit over or make a poor choice my brain then thinks well you've already fallen off you may as well do it big. And hence a slide into poor choice oblivion. My partner is having gastric sleeve surgery in 2 weeks and tomorrow is the start of her 2 weeks of optifast. In a fit of solidarity and to assist her with it, i said I would do it with her so we can go through it together. She's really struggling with the idea of not being able to eat what she likes so i figure if im doing it too we can go through it together. I will be doing a bit of a modified version as I will need extra nutrients for going to the gym. I'm kind of hoping it will kick start my body into losing weight as after 7 weeks of eating (mostly) well and 4 weeks of going to the gym i'm not seeing much in the way of weight loss. There probably wont be a lot of food diary posts from me in the next two weeks because as we know mfp wont post a diary under 1000cals.
@LottieStanley yes I do work from home. I'm a registered nurse and work on a telephone health advice line. It's pretty cushy as I get to work in my minions pj's most nights (i work permanent nights).0 -
So new program at the gym today. Trainer tells me she designed it to give me more challenge than the last program and boy does it ever. Today she just showed me through it but gee my muscles are not loving me tonight I can tell you.
Program is split up into 4 days
Day 1 Cardio
300m Brisk walk , 1 min slow walk repeat for 15 mins
Battle Rope x 50 alternate waves
Slamballs x 20
Battle rope and Slamballs repeat x 4
Day 2 Functional Training
Rower 300m
20 Step ups
20 Pull Ups
15 Kettleball Swings
50 Battle Rope Waves
Repeat x 4
Day 3 Full body strength training
Leg Extension x 3 sets x 15 reps
Deadlift x 3 sets x 12 reps
Chest Press Cable x 3 sets x 15 reps
Seated Row x 3 sets x 15 reps
Shoulder Front Raise Dumb Bell x 3 sets x 12 reps each arm
Bicep curl cable x 3 sets x 15 reps
Tricep kick back x 3 sets x 12 reps each arm
Day 4 Functional
Treadmill/bike 350m
20 Slamballs
15 Sumo deadlift high pull
15 Pushups
15 clean and press
Repeat x 4
Core (which i will do each day)
15 x Swiss ball Crunches
20 x Single Leg Extensions
20 x Oblique Twists
repeat x 3
This is really going to challenge me but i'm really looking forward to getting into it. Hopefully it will be able to finally start budging the scales in a downward trend.
I made contact with a nutritionist today and hope to have my first session with him in the coming week. I really am at a loss as to what im supposed to be eating and how much. He sounds really cool and comes highly recommended so the plan is with a new eating plan and a new gym program we can see some good results happening and a healthier me happening.0 -
Wow... that sounds really challenging. Be careful pushing too hard, but I hope you find it refreshing and challenging. Let us know what your nutritionist says. 0
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Wow I couldn't do one pull-up if my life depended on it. I love my nutricianist, she helped me last time, and that's why I went back to her. I hope you like yours. You are really inspirational I can't wait to see your progress.0
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Ok, catching up on all your posts. Great journey you are on! And with your partner having to eat less soon, it will hopefully help you out at home. The less you keep at home, the less you can be tempted!
I see what you mean about the body comp test now. I had one when I first joined my gym but an update would probably be useful.
I think everything you are doing sounds healthy and normal. Remember, you didn't put all that weight on overnight, so you won't lose it quickly either! Frustrating, but slow and steady will get it done.
Good luck and thank you so much for your advice on my post!0 -
Did my Cardio day today and OMG my body burned in places i didn't know it could burn. My fitbit tells me i managed 6 mins of Cardo Heart rate and 37 mins of Fat burn Heart rate. I was pretty happy with that. Tomorrow is a rest day. I'm thinking of planning out my week as Gym mon and tues , Rest Wed, Gym thurs and fr, rest sat, Gym sunday. So effectively i do a 3-2 stretch of exercise with a rest day in between. I think it's important especially for me at this stage to have rest days to let my body recover because i have been stagnant for 7 years and don't want to push it to hard. So tomorrow I will rest and Thursday I will do day 2 which is functional training. Hopefully a downward trend in the scales0
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Ok so at the start of Feb I weighed 115.9kg (255.5lb). For the most part baring a few cheat days here and there I have eaten reasonably well. I also joined a gym and really got serious about increasing my fitness. I averaged 3-4 times a week and around 40 mins per session. So today start of March i weigh 117.8kg (259.7lb) a gain of 1.9kg (4.2lb). I'm hoping that this is from muscle gain that I have made from going to the gym. My measurements are ever so slightly downward. This month I have a new more intense program with more cardio and I am also going to be seeing a nutritionist. Hopefully he can put me on the right path to some losses. I'm not altogether upset. Despite the weight gain as I said measurements are a bit down and my fitness has improved big time. Generally I feel better. Be interesting to see what March brings0
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You have so many good things in place. You should be successful. I can't wait to see your results. 0
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So I had a lightbulb moment today. I realised that I started Feb using one set of scales and ended it using another. So I did a scale comparison and the new scales are weighing me 1.6kg heavier than the old ones. So when I did the math I actually only gained 400g which can totally be explained by muscle.
Also I see nutritionist on Friday. Hopefully some good eating to come0 -
Wow, your gym goals are ambitious but definitely achievable. Especially with how motivated you are! Rest days are important so your body can heal and react to what you're doing to it. Maybe on those days just do some light stretches? Glad it's got you so pumped!
Can't wait to hear what the nutritionist says.
When is your partner's surgery?0
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