Tips from my Nutritionist -I wasn't losing anymore!! EEK!!

mbajrami

bump

Byrdsong1920

Thank you for this information. I hit a plateau and this is just what I needed to get it going again!

yea!! pay it forward!! Best wishes,

Happy journey!!

EmeriaDewes

Bump

Glucocorticoid

Dear God... please... no more bumps.. this thread is just painful.

Daniloveshockey94

Good info!! Thanks!

monty619

didnt know nutritionists rely on bro-science.

nmpresto

BUMP

aekaya

thanks for the info!

Sobe1970

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.
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I just bought a Polar FT4. If I wear that around for a couple of days will that give me a good idea what my TDEE is?

dcgonz

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

^^THIS^^
I have also done TONS of research and what info she gave you is nutrition/workout advice 101. Things are constantly changing and new better science comes along all time. All I can say is take what you will from all sorts of different sources and do what works for you. Don't think one person has all the answers.

Diana

pkfrankel

There are lots of ways to vary your workouts on a treadmill. Try "fartleks." They are unscheduled changes of speed and incline. For example, run 3 minutes at a level 6 (out of 10), run 1 minute at level 9, run 4 minutes at level 3. It's as simple as that.

My favorite treadmill workout is 1/4 mile repeats. Run 1/4 mile at level 9. Active rest (walk or slow jog) for 2 minutes. Repeat 6 or 8 or 10 times depending on your fitness level.

By the way, you can do these workouts at a local HS track too.

c8linmarie

Thanks for sharing, everyone! Very informative!

Hezzietiger1

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

waldenfam2

Bump for later

Byrdsong1920

thanks for your input everyone! Hope you can take something from this!

Bless u

Happy journey

Byrdsong1920

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

I just bought a Polar FT4. If I wear that around for a couple of days will that give me a good idea what my TDEE is?
[/quote]

I just traded my timex for the polar ft4...love it and feel more accurate

Sarauk2sf

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

- Heavy lifting works as well for a woman as a man. In fact it is more important for a women as it helps mitigate the chances of osteoperosis which women have a much higher chance of getting.
- If you eat less than you expend - for weight loss (emphasis) you do not need to work out at all. (I am not saying it is pointless - just not necessary for weight loss)
- if your goal is to lose weight and maintain your lean muscle mass - lift heavy (boys AND girls) and make sure you eat less than you expend
- timing of your meals is not directly related to weight loss - there may be an indirect impact if eating more or less meals causes you to eat more, but it does not detract from the calorie in - calories out concept.

Glucocorticoid

Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

Literally everything in your post after your first four words is wrong.
Please realize that not everything in weight loss is an opinion. Some of the points you have made have scientifically been proven false (i.e. meal timing/protein digestion ). A lot of your other statements depend on the context of the situation.

Sarauk2sf

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

I just bought a Polar FT4. If I wear that around for a couple of days will that give me a good idea what my TDEE is?

I just traded my timex for the polar ft4...love it and feel more accurate

HRM are not accurate for non-workout type activity. For a more accurate reading of your daily expenditure you should look into getting a BofyMedia Fit as the earlier poster suggested. I do not use a HRM, but I have heard good things about the Polar FT4 for tracking calories expended during exercise.

JamesonsMommy

Thanks for sharing