Oh MFP wise ones, can I have some advice please?

osmium

I just finished reading an excellent topic (http://www.myfitnesspal.com/topics/show/41685-how-it-s-done-tips-from-me-to-you) and it's made me decide to ask the wise ones of MFP specific advice about me!

It's this quote in particular that made me wonder if I'm doing the right kinds of things :

Second thing to focus on is where you are with regards to weight. Are you morbidly obese, obese, overweight, a healthy weight, or underweight. Each of these areas has a different requirement for calories in vs calories out as well as types, amount, and levels of activity (I.E. cardio, weight training, intervals, isometrics, plyometrics...etc). Once you figure out where you are, you can find out (either by asking people on here, or seeing a CERTIFIED personal trainer) what you need to be doing in order to get where you want to be.

I am in the obese weight range. So I have a significant amount of weight to lose to get to a healthy BMI. My goal is to get to 65kg (143lbs). I am 163cm (5'3"). I currently weigh 94.8kg (209lbs), down from a start of 101.7kg (224lbs).

At the moment I feel great and think that I'm doing well and I am really motivated. I think I'm doing the right things, but I'd love to hear some feedback.

My Goals:
To be in the healthy BMI weight range.
To be fit. Running fit.

Food:
I am on 1200 cals/day. I eat most of my exercise calories, but I generally give myself some wiggle room if I have miscalculated something on the food. However, I always try and eat the minimum of 1200 cals no matter what. I don't generally eat highly processed foods, although I do like cruskits! I don't watch my ratios particularly, but I'm generally ok. I don't have cheat days, although I do eat out sometimes but it's asian food generally that I fit within my calories as long as I'm guesstimating them correctly.

Exercise:
I love exercise and generally do quite a bit. I go to the gym and do 15min weights/45 min cardio 2-3times per week. Cardio is interval generally so I get a serious sweat up and my HR up HIGH! I also do RPM (spinning) classes 1-2 times per week. Again my HR is up high, averaging 84%. I am doing the couch 2 5K at the moment and I start week 3 tomorrow. I do this 3 times per week (outside, with our dog - he loves me even more now). I also play Tennis for 2 hours on one afternoon. I do the occasional hour on the exercise bike at 70-75% HR in the evening if I feel like some more activity. I don't count any exercise that doesn't make me sweat - for example I walk the kids to school and I don't count this. Oh and we recently got a Wii, so I'm doing some of that too.

So is there anything I should be doing that I'm not?
Should I worry that I keep working at HR's well above 80%, spiking above 90% often?
Please don't tell me to stop the running - it's a dream of mine. I know I'm big to be trying, but you have to start sometime.

Thanks!

osmium

I just finished reading an excellent topic (http://www.myfitnesspal.com/topics/show/41685-how-it-s-done-tips-from-me-to-you) and it's made me decide to ask the wise ones of MFP specific advice about me!

It's this quote in particular that made me wonder if I'm doing the right kinds of things :

Second thing to focus on is where you are with regards to weight. Are you morbidly obese, obese, overweight, a healthy weight, or underweight. Each of these areas has a different requirement for calories in vs calories out as well as types, amount, and levels of activity (I.E. cardio, weight training, intervals, isometrics, plyometrics...etc). Once you figure out where you are, you can find out (either by asking people on here, or seeing a CERTIFIED personal trainer) what you need to be doing in order to get where you want to be.

I am in the obese weight range. So I have a significant amount of weight to lose to get to a healthy BMI. My goal is to get to 65kg (143lbs). I am 163cm (5'3"). I currently weigh 94.8kg (209lbs), down from a start of 101.7kg (224lbs).

At the moment I feel great and think that I'm doing well and I am really motivated. I think I'm doing the right things, but I'd love to hear some feedback.

My Goals:
To be in the healthy BMI weight range.
To be fit. Running fit.

Food:
I am on 1200 cals/day. I eat most of my exercise calories, but I generally give myself some wiggle room if I have miscalculated something on the food. However, I always try and eat the minimum of 1200 cals no matter what. I don't generally eat highly processed foods, although I do like cruskits! I don't watch my ratios particularly, but I'm generally ok. I don't have cheat days, although I do eat out sometimes but it's asian food generally that I fit within my calories as long as I'm guesstimating them correctly.

Exercise:
I love exercise and generally do quite a bit. I go to the gym and do 15min weights/45 min cardio 2-3times per week. Cardio is interval generally so I get a serious sweat up and my HR up HIGH! I also do RPM (spinning) classes 1-2 times per week. Again my HR is up high, averaging 84%. I am doing the couch 2 5K at the moment and I start week 3 tomorrow. I do this 3 times per week (outside, with our dog - he loves me even more now). I also play Tennis for 2 hours on one afternoon. I do the occasional hour on the exercise bike at 70-75% HR in the evening if I feel like some more activity. I don't count any exercise that doesn't make me sweat - for example I walk the kids to school and I don't count this. Oh and we recently got a Wii, so I'm doing some of that too.

So is there anything I should be doing that I'm not?
Should I worry that I keep working at HR's well above 80%, spiking above 90% often?
Please don't tell me to stop the running - it's a dream of mine. I know I'm big to be trying, but you have to start sometime.

Thanks!

chipper15173

sounds good to me. i am just an inch taller than you, weigh the same. i find i need to eat more calories. you said you eat the 1200 + your exercise which is good. your workouts sound good. i would stay at the 80-85% HR. are you having trouble losing? doesn't look like it. or are you just wondering if your doing it right?
everyone is so different, if you are losing (no more than 2/3 #s a week) than what you are doing is right for you.
keep up the good work....

kerrilucko

sounds like you're doing great. As long as you are eating back your exercise calories (very important, especially for someone who is only consuming a net intake of 1200 cals a day). As for that quote, basically it's just pointing out that you need to be aware that as you lose weight, and get healthier, you will need to reevaluate your weight loss goals (ie- when you reach an overweight BMI, you may consider lowering your settings to lose 1 lb a week. When you reach a heathy BMI, you may consider .5lbs a week.) I too started out obese (209 lbs at 5'6" tall) and I also started at 1200 cals a day, plus exercise calories. Now that I'm at a healthy BMI, I've raised my intake to 1400 cals a day plus exercise calories. This is simply because it just becomes impossible to lose that quickly as you get smaller. and, because your body simply doesn't have the energy reserves it used to (the fat), you need to be sure you're giving your body enough energy and nutrients.

Best of luck :flowerforyou: