TEAM: Gutbusters (March)
Replies
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Username: aeloine
Weigh in Week: Week 3
Weigh in Day: Wednesday
Last Week’s weight: 221.4
This week: 221.43 -
JessieCanDoThis wrote: »...
Todays Weight week 3: .. (-2 lbs)
To be honest I am very shocked. I know I’m very quiet but that’s because I felt horrible last week. Menstrual cycle kicked in and I was feeling horrible with terrible pains. I still kept with my eating but I have not been to the gym since last Monday. Only difference is I bought an infuser water bottle and I kept putting lemon in it. I have a feeling that’s what contributed to my 2 lb loss. I went over 2 days with my caloric intake and still managed to lose weight? Without the gym? I’m still confused but will keep what I’m doing. This week I plan on going to the gym at least 4 times to get back in my rhythm.concordancia wrote: »@JessieCanDoThis , the lemon water and actually starting your period can lead to water loss. Moreover, sometimes your body just needs a break to finally let go of the water that is created when fat is burned.
Whatever the scale says, congrats on sticking with the program (ie, tracking) even when you felt icky.
@JessieCanDoThis. Our friend @concordancia. is correct. The lemon water and cycle can lead to water loss.
It is a common misconception that you do a session or two at the gym and the weight will come off. Exercise is at most 20% of the weight management equation. Of your TDEE (totalk daily energy expenditure), a vigorous gym workout may contribute 20% (if lucky). Most calorie usage is done just keeping warm and keeping the brain working.
What the gym can do is build (and preserve) lean muscle mass. This adds the the amount of calories you use per day (noticeably, but you need a super physique for it to be a large difference). In order to retain muscle, 30 mins, 2 to 3 times a week for most is often sufficient.
Fat, when used by the body for energy, uses oxygen and creates a little water and a lot of CO2. We breathe out the CO2. Stay in calorie deficit and breathe and you will burn fat (and breathe out the by-products - both water and CO2).
Most fluctuations in the scale are primarily water. Reducing fat, generally reduces size consistently, but weight in fits and starts (wooshes and plateaus). Measuring size (hips, waist, chest) is a great way to see what is actually happening (far more than the scale).
Anyway, @JessieCanDoThis. You can do this (as your name suggests). Stick to plan and the weight will disappear.
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March 21:
Exercise: yes (yoga, strength, step count)
Calories: yes
Tracked: yes
I downloaded a new yoga app, but their beginner flow involves a lot more strength than I have, at least after doing my own strength routine!0 -
March 22
Exercised?: Yes. 3km in 24 mins (hills).
Calories?: Yes
Tracked?: Yes
Short walk today.
Not much else for a work day.
Daily Strength challenge
Challenge for March 22 is door frame rows ()
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 50% of the number you did in the first set (half)
- Third set
The reason for this exercise is push ups and dips work primarily the triceps (pushing). This exercise balances the others by working the biceps (pulling).
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name: dropitlikeitshottt
SW: 265
Last week: 263
CW: 261 Excited!3 -
March 21st
Exercise: yes (walking 31 min)
Calories: yes
Tracked: yes
We had a snowstorm but I managed to still walk too and from the bus! Also did some exercise in the house, light jogging in place for about 10 min.1 -
Username: Stimpy56
Week: MAR WK 4
Weigh day: Thursday
Previous week: 235.0
Current weight: 236.0
Well, we had some family come in from out of town for a few days, so I did a little over eating. Nothing to worry about, as I will be back on track next week. Sometimes you have to enjoy life and just remind yourself "Tomorrow is a new Day".2 -
Username: parinzz
Weigh in Week: Week 3
Weigh in Day: Thursday
Last Week’s weight: 140.0
This week: 140.02 -
Happy weigh-in day to my fellow Friday-ers @typeitdaily @tdrjustus3 @fe452436 @moyMG @alydanbeads @szymanskicolleen and @abbynsydneysmom !0
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Username: alydanbeads
Weigh in Week: Week 3
Weigh in Day: Friday
Previous weeks weight: 140.2
Today’s weight: 139.63 -
March 22:
Exercise: yes (yoga + steps)
Calories: yes
Tracked: yes
It was a long day, but I managed to make good choices at a mall food court. Most of the places offer salad, where one would traditionally have rice or noodles!0 -
Username: typeitdaily
Weigh In Week: Week 4
Weigh In Day: Friday
Previous Weight: 245.8 pounds
Current Weight: 242.4 pounds4 -
March 23
Exercised?: Yes. 5km in 38 mins (hills).
Calories?: Yes
Tracked?: Yes
Moderate pace walk today.
Not much else for a work day.
Daily Strength challenge
Challenge for March 23 is side lunges ()
3 sets- First set 10 or 15 each leg (if 10 is too easy continue to 15).
- Second set 6 or 9 each leg.
- Third set 5 or 8 each leg.
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Well, we had some family come in from out of town for a few days, so I did a little over eating. Nothing to worry about, as I will be back on track next week. Sometimes you have to enjoy life and just remind yourself "Tomorrow is a new Day".
@Stimpy56. Got it in one. Enjoy time with family and friends, but next new day (when it's not social time) it's work time again.
Also, when enjoying time with family and friends, try not to overeat too much. A little is fine, a lot is not. I find if I plan ahead a bit I can often stay in budget even when socialising. It all becomes about portion control. You can try/taste anything and everything, but often smaller helpings (and usually not seconds
).
(Nothing should be off-limits - This just makes you want it more).0 -
User name abbynsydneysmom
Weigh in week 3
Weigh in day Friday
Previous week 289
Today's weight 2883 -
March 22nd
Exercise: yes
Calories: yes
Tracked: yes
Light 15 minute walk yesterday just under a mile. Had a lot to do with the kids so I didn’t make it to the gym. Ate healthy though and drank a lot of water.1 -
March 23:
Exercise: yes (pt, dance class, steps)
Calories: yes
Tracked: yes
Physical therapy went well, but the car wouldn't start after. Once I got it jumped, I drove straight to the mechanic's. I dropped off the car and set out to walk while I waited. Considered going to Costco for samples, but my fasting glucose has been higher this week, so I just walked on by. Spontaneous 2 miles with the backpack! Almost didn't make it through dance class tonight, though. I prefer to be a bit perkier when I teach.2 -
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March 24
Exercised?: Yes. 30 mins bodyweight workout.
Calories?: Yes
Tracked?: Yes
Rain in the morning, lunch at friends place, home after dark. 30 mins of bodyweight as walk was impractical.
Another drone race competition tomorrow. Hope it is not rained out.
I can post my bodyweight workout again if people want. No equipment except floor (bathmat and/or towel for any cushioning) and door frame. Only needs about a 4ft x 6ft area of clear floorspace. It's my "no excuses" workout as it can be done anywhere and only takes 30 mins at most.
Daily Strength challenge
Challenge for March 24 is side planks. ()
2 sets- First set 15s, 30s each side, wait 2 mins
- Second set 15s, 30s each side.
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Goblue81
Week4
Previous week: 170
This week: 170
Weigh in day: Friday
No movement again by Friday, was down early in the week which was exciting because it's been s couple years since I've cracked the 160's...but stabilized again by Friday. Hoping heading to physical therapy for my shoulder helps some and I can break through my last plateau and then stick to maintenance. I'm only about 5lbs from where I'd like to maintain so my motivation is waning but I'd like to get there so I have some cushion with my weekly ebbs and flows that don't involve anything above where I am now!
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Username: Asturiah
Weigh In Week: Week 4
Weigh In Day: Saturday
Previous Weight: 136
Current Weight: 134.72 -
GoBlue1981 wrote: »Goblue81
Week4
Previous week: 170
This week: 170
Weigh in day: Friday
No movement again by Friday, was down early in the week which was exciting because it's been s couple years since I've cracked the 160's...but stabilized again by Friday. Hoping heading to physical therapy for my shoulder helps some and I can break through my last plateau and then stick to maintenance. I'm only about 5lbs from where I'd like to maintain so my motivation is waning but I'd like to get there so I have some cushion with my weekly ebbs and flows that don't involve anything above where I am now!
@GoBlue1981. The last 5 is always the hardest. But it can be done. I also believe you can do it.
Tips to help break through:- Double check your history (calories, exercise). Compare this against the calculator. If out by less than 10%, then maybe you need to do a brief push (to shake things up - 3 days at 250-500 calories below what you are currently at before back to plan).
- Check size (chest, waist, hips). It could be that you are reducing size, but retaining water. In which case you are likely in line for a small woosh.
- Spend a few days drinking a little more water than normal and getting more sleep (if possible). Most people respond well to more sleep and and more water when trying to encourage scale movement when everything else is running according to plan.
- Experiment with macro composition (more or less protein, more or less fat, more of less carbs, but keep similar daily calories). See if this changes things around. Some people work better on higher protien, some on higher fat.
- If eyeballing portion size measurements for tracking, go back to weighing portions for a week. Could be your portion estimations have slipped slightly and you are estimating slightly on the high side.
Hope these tips help.
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Thanks @craigo3154 I definitely think macros could make a big difference. I'm definitely not getting enough water these days either despite that being all I drink (other than my breakfast smoothie). Biggest issue for me is just the motivation to kick it into gear and not settle with where I am!0
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Username: emmclean
Weigh-in week: Week 4
Weigh-in day: Saturday
Previous week's weight: 202
Current weight: 202
Definitely a better week, still less disciplined than I have been in previous months but feel like I'm getting back there so hopefully I'll see a loss next week. Right, time to work out!3 -
March 23rd
Exercise: yes
Calories: yes
Tracked: yes
Went back to the gym today and walked 30 min on the treadmill and did 30 min of a stair glider (I’m not sure of the name of the machine). I also did a 20 min walk on my lunch break. Burned 587 calories. Today I feel a little tired but I get awesome last night from my workout! I’m not going to do the same thing all the time when I go.0 -
Username: MoyMG
Week: 4
Weigh day: Friday
Previous week: 273.8
Current weight: 273.4
Back from Orcas Island vacation on Thur/Fri, plus taking the Seniors to see the snow geese on Wednesday, and able to get down to it again. I've decided to go back to strict basics with the gastric bypass pre-surgery diet for two weeks, to break this plateau. I believe in set points, and I believe my body has happily set into a familiar weight - though it is from twenty years ago! But I weighed right around this weight for at least 10 years, so it is familiar. I will break past this plateau!
While on Orcas, I had a massage; what a treat!2 -
Username: reanna143
Weigh in week: Week 4
Weigh in day: saturday
Previous Weight: 202
Todays Weight: 202 lbs1 -
Username: TypingToaster
Weigh in week: Week 4
Weigh in day: Saturday
Previous Weight: 299
Todays Weight: 294.42 -
March 23rd
Exercise: 6km run
Calories: yes
Tracked: yes
Hit a new PB pace today, edging closer to a 30min 5k!1
https://www.youtube.com/watch?v=r8NzhNe9Res
https://www.youtube.com/watch?v=FUX6Pz8vV0s
https://www.youtube.com/watch?v=K2VljzCC16g
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