Ask me anything about fat/weight loss....
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Hi - thanks for all of your help! Our hero!!!
Stats: 5,1", weight at about 165 (down from 200 lbs), I walk about 2 hours a day to/from work up mountains.
I have TERRIBLE knees. I wear orthotics, I'm always in sneakers and I get knee/leg pains a lot. The pains have subsided with gradual weight loss but it is still hard sometimes. I had to have rehab for it a couple years ago (before the weight loss).
1. What exercises would you suggest to get a better burn / lose weight / NOT hurt my knees? Aerobics killed them.
2. Any sneaker / shoe recommendations? I literally moved to a mountain and that is one reason I've lost weight. I need GOOD SUPPORT for heavy walking.
3. Any tips for strength training when I can't afford a gym? My leg muscles are popping (for the first time in my life!!!) and I love the feeling. I want better workouts that deliberately up my thigh, arm, stomach and butt muscles.
Thanks again!!!
Can't answer this in good conscience without knowing a LOT more about the history of injury with your knee. If you're working out though and they are acting up regularly, I personally would tell you to take a step back and come back in slower. It sucks, but you only have the one body. Cherish it. As my yoga guru always says to me: "Take care of your body, it has already done so much for you."0 -
When cutting, is it best to do cardio, weights or both?
Depends on how you work. I usually don't use cardio to cut until the very end of a cutting cycle. When I start a cut, my calories are usually pretty high, but as I approach the end, they are low and I use cardio to tap into a deeper deficit. Having said that though, usually a combination of the two IS best not only for cutting, but DEFINITELY for health reasons. Get your nutrition air tight, your cardio on track, lift your weights, and make sure you're getting your rest and recovery, and you're definitely gonna see awesome results in time.
Can you go into detail what you do for a cutting cycle and a bulking cycle? What kind of sets, how you do your splits, how you gradually decrease the calories on a cut, etc?
I could, but it wouldn't matter. It's what works for ME. You're unique. You need what works for you.
I just want to say this is KEY. It all depends on YOU.
For example - I eat very few carbs. Most of my carbs come from veggies, fruits, and oatmeal. I don't eat bread, rice, pasta, or much dessert.
I don't eat red meat or pork.
I never eat anything fried.
I LOVE my diet. I enjoy my food, and it gives me the nutrition and energy I need for my day. But it certainly wouldn't work for everyone.0 -
Nice quote
- your guru is a smart one!
It isn't so much an injury as bad genetics. They are weak and have become weaker due to flat-feet issues. The pain has definitely lessened due to losing weight! Just feeling how much bigger my leg muscles have become is motivation to keep working it out.
What would you suggest for "taking it slower"?
Thanks again!!!0 -
Here are my stats: Female, 31, 5'6". Current weight 149.
Over the course of the last 3 years I have lost 90 pounds. I came into this world overweight, and 31 was the first birthday I've had at a healthy weight (per BMI). I have become a clean healthy eater, and gotten control of the emotional eating part of it with few exceptions. yeah me!
When I started on my journey to become healthier, I asked two different doctors what I should shoot for as far as goal weight. They both said 155, because I am "big boned.". Well, as I lost weight, I have come to realize I am really more medium framed.
My questions: where do I go from here? How do I find my "happy weight"? I like what I see. There is obviously room for improvement, so should I justnstay on the losing course and see where my body winds up? And what do you do once you stall out? Words of wisdom, please. 0 -
Great advice in this thread and such common sense. I nominate you to have your own tv show. I'd watch!0
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Bump
Great info - thanks for the time and energy you put into this!0 -
Nice quote - your guru is a smart one!
It isn't so much an injury as bad genetics. They are weak and have become weaker due to flat-feet issues. The pain has definitely lessened due to losing weight! Just feeling how much bigger my leg muscles have become is motivation to keep working it out.
What would you suggest for "taking it slower"?
Thanks again!!!
Think of your body like you would a rubber band. You tear a rubber band apart and put it back together with crazy glue. Well yeh it's fixed, but there's a good chance now that it's just gonna happen again, ESPECIALLY if you try to force it back into what you were doing that initially hurt it. I've had my share of injuries in the past, and I've learned a few things yeh. Now if I get injured, I cease with the activity that injured it and any activity similar to that immediately. I baby that injury like my life depended on it. Even when it feels healed, and the pain has subsided, I still tread lightly back into activity. I'm not in a race. In this game it's about longevity. I don't care how late I am showing up for the war so long as I'm there at the end.0 -
Here are my stats: Female, 31, 5'6". Current weight 149.
Over the course of the last 3 years I have lost 90 pounds. I came into this world overweight, and 31 was the first birthday I've had at a healthy weight (per BMI). I have become a clean healthy eater, and gotten control of the emotional eating part of it with few exceptions. yeah me!
When I started on my journey to become healthier, I asked two different doctors what I should shoot for as far as goal weight. They both said 155, because I am "big boned.". Well, as I lost weight, I have come to realize I am really more medium framed.
My questions: where do I go from here? How do I find my "happy weight"? I like what I see. There is obviously room for improvement, so should I justnstay on the losing course and see where my body winds up? And what do you do once you stall out? Words of wisdom, please.
Only you can answer that one yeh. 155 would be easy for you to beat and still be SUPERhealthy though. I had a female client who at 5'10 came to me at 238 pounds. She set her goal originally at 180. She got there and wanted more. She set the next one at 160, and then 140. She is now 134, still happy and healthy, and has a new goal of 125!
Don't compare yourself to anybody. If you want to go lower, then go lower! People ask me questions about what's a healthy weight, but to me that's a subjective question. You can walk around feeling like garbage at ANY weight! You'll know when you've gone too low. Case in point: I'm comfortable holding 6% body fat, as I dip lower I start to feel more and more off. My joints start to feel cold, my workouts go to ****e, I'm lethargic, etc. I rarely go to 4% anymore because of that. I find it's too much for my body. At 6% though, I look good and feel good. Hope this answers your question.0 -
how do i stop being fat???
Get dead-*kitten* serious, get a great support channel, educate yourself, educate yourself some more, never stop learning, track EVERYthing, test your results, exercise, live a balanced life, and reevaluate as necessary. We all got it in ourselves....you just have to want it like your next breath, stay consistent and embrace the hard work and the journey ahead of you.
haha, i was joking. but good comment.
Jokey jokemaker. I like it! ;D0 -
Awesome Awesome answers, such patience, and not a *kitten*. Definately would hire you if it was feasible. :-) Last question for me, I think. Where are you from? What's with the "yeh" at the end of your sentences. Like it, Just curious, yeh.0
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Here's my issue - I'm male, 5'10" 169lbs. I've been eating anywhere between 2000 - 2200 calories a day. I haven't lost anything in over three weeks (no weight, no inches around my gut). I'm really not looking to lose weight per se, but decrease the fat around my belly and inbetween my armpits and pecs. I only do weight training, and it's 3 - 4 days a week. Is the 2000 - 2200 range my maintenance level? Is that why I've basically stalled? I can see some compositional changes in my body, but not much. Should I reduce my calories a bit and see if that helps, and then slowly bring them back up again when I get to the point that I want (so I can put on more muscle)?0
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Awesome thread! I have been following the last 2 days. here are my stats:
age: 41
5'7
CW:193
SW: 214
I have 3 kids so my stomach is seriously lacking definition:)
Since i have about 50 still to lose should I concentrate more on my eating habits and less about exercise or do combo of both. I think exercising might get me results quicker but which is more important? My problem is I'm not consistent with exercise. I try to do cardio every other day and strength training 2 times a week.
I just dont want to be flabby when the weight comes off, but I know I need to lose the weight otherwise I'm building muscle under this fat.
Thanks again for answering all our questions!0 -
Bump - I love this thread!!! Thanks!0
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Hi there,thank you so much for time here replying to everyone's posts:)The info given here is just so awesome.My question is,suppose I am walking on the treadmill on various speeds and intensities for an hour or so and final result is that I burnt 1000 calories....I know the gym machines are not that accurate.So according to you how much do you think I burnt out of 1000.The one I hop onto is a "Freemotion" treadmill.And which is the best machine to work onto,a treamill or Elliptical.I have lost 40 pounds since October 2011,starting at 185 and have to loose 30 pounds more.can you please tell me a good exercise regimen,It will be of great help to me.Do you think the "Body Bug" that they sell at the gym is good enough in terms of accuracy??
Sorry for all the questions
Thanks!!0 -
what is this "Bump" thingy???0
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Sorry to post my query again few mins ago!!!I just saw that you already replied:))) Thank you so much,great info!!!You are a genius!!!God Bless You always!!!0
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what is this "Bump" thingy???
It just means you want t make some sort of post (without necessarily having to add to the combo) so the thread will be saved in "my topics"
Took me a while to figure it out too 0 -
bump for reading later....great thread! 0
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This is actually 2 different questions...
I'm 5'9 and weigh 149
23% bf
26 yo female
My trainer said to start hitting the weight heavy and not worry about counting calories in order to lean down to 18%bf. I told her I was afraid I'd gain weight but she just said to be sure and eat clean and eat 150g protein each day.
Well that was 2 weeks ago and now I've gained 3 lbs
Should I hit the cardio more to try and lean out?
Question #2
How do I decrease cellulite? Is reducing overall body fat the only way to reduce it?
Thanks so much 0 -
I am 131.3
5 1/2 ft tall
Workout 5x a week sometimes more
My question is am I eating enough cals at 2200??
My TDEE is 2247
My BMR 1449
Thanks!!
Definitely eating enough. But what's the goal though?....
[/quote
my GW is 125!! Hope that helps!!0 -
bump for later0
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Busy day today yeh. Will be here tomorrow morning to catch up with everybody yeh. Had a rockin' day. Woke up late, good coffee. Danced a couple hours with one of my partners, trained a few clients, and ended the day with a semi-brutal leg workout Gotta love hack squat to triple failure. Talk at ya tomorrow yeh. Bona nit0
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True knowledge. Good night!0
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BuMp0
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how do i stop being fat???
Get dead-*kitten* serious, get a great support channel, educate yourself, educate yourself some more, never stop learning, track EVERYthing, test your results, exercise, live a balanced life, and reevaluate as necessary. We all got it in ourselves....you just have to want it like your next breath, stay consistent and embrace the hard work and the journey ahead of you.
haha, i was joking. but good comment.
I love this. I think this is exactly what I need to do - get dead-*kitten* serious!0 -
Bump0
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Awesome Awesome answers, such patience, and not a *kitten*. Definately would hire you if it was feasible. :-) Last question for me, I think. Where are you from? What's with the "yeh" at the end of your sentences. Like it, Just curious, yeh.
Ya picked up on that yeh. I grew up in a neighborhood with a LOT of immigrants(Brit, Italian, Hispanic, Irish) and we all kinda just picked up each others slang as we grew up.0 -
Looking forward to today's thread. Sure going to miss you when you're gone. You've been FANTASTIC yeh.0
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I use a hrm and am wondering do I want to be in fat burning or fitness zone. I've got 10 lbs to go and I would say I fall in the pretty fit area. Have been working out for several years and do various workouts for all over and change my wo routines, I just seem to be stuck. Thanks 0
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Here's my issue - I'm male, 5'10" 169lbs. I've been eating anywhere between 2000 - 2200 calories a day. I haven't lost anything in over three weeks (no weight, no inches around my gut). I'm really not looking to lose weight per se, but decrease the fat around my belly and inbetween my armpits and pecs. I only do weight training, and it's 3 - 4 days a week. Is the 2000 - 2200 range my maintenance level? Is that why I've basically stalled? I can see some compositional changes in my body, but not much. Should I reduce my calories a bit and see if that helps, and then slowly bring them back up again when I get to the point that I want (so I can put on more muscle)?
This question gives me a chance to elaborate a little on metabolism and calculators. The calculators are generic. They don't take into consideration things like genetics, body fat percentage, and lean body mass. So if somebody asks me if X is their maintenance level, my next question is is are you losing or gaining, and then are you exercising. I have a different maintenance for different things. If I don't do anything my maintenance is about 2,750 personally. If I add in lifting, it increases to 3,250-3,500....if I add dance in it, god forbid kickboxing and yoga, my numbers start going through the roof for maintenance. But this is just me. If you're not losing, then you're consuming too much for your given activity level. How long have you stalled?....if it's been three weeks and nothing, then yes, I would go to 2,000 flat for the next week and see what happens then. I would also as usual look into how precise you're being with the calorie counting in. Always be looking for hidden calories yeh.0
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