2011 to now...a metabolic journey....

Skeebee

I know this may be read greek to some, but for those who can appreciate this, I am SUPER proud and had to share....

So, in June of 2011, I went for metabolic testing and V02 testing. At that time, I determined my body wasn't taking in enough oxygen during workouts and was below the average female. I made adjustment to my diet based on these results (thank you, MFP, for letting me put in custom goals!!!!), followed the guidelines on my zones for my workouts, and stuck with it. Almost 50lbs later, I went back for a reassessment today. The change is amazing and REALLY made my day. My V02 is now ABOVE AVERAGE!!! And, my aerobic threshold first time around is now my zone 2 today!!!! :drinker:

EDIT: The formatting is kinda crappy so I apologize. If you can't read it, you can view the formatted version here on my blog.
http://www.myfitnesspal.com/blog/Skeebee/view/metabolic-testing-results-before-after-487960

Metabolic Testing Results (Before & After)
OLD 6/18/2011 NEW 2/9/2013
RMR (kcal/day) 1537 1554
Resting Heart Rate 66 60
Total Calorie Consumption coming from fat 20 22
% of total calorie consumption coming from carbs 80 78
heart rate at anerobic threshold 146 175
heart rate at aerobic base 128 146
V02 peak (ml/kg/min) 15.8 32.2
V02 at threshold (ml/kg/min) 13.5 29.9
V02 at aerobic base 11.9 17
fat burn rate at aerobic base (kcal/min) 3.2 3.8
total calorie burn threshold (kcal/min) 7.7 14.1

OLD (June 18, 2011)
heart rate V02 calories % fat utitlized %carbs utilized
Zone 1 118-127 12 6.6 58-48 42-52
Zone 2 128-136 12-13 6.6-7.2 48-23 52-77
Zone 3 137-145 13-14 7.2-7.7 23-7 77-93
Zone 4 146-155 14 7.7 7-0 93-100
Zone 5 156-166 - - 0 100

NEW (February 9, 2013)
heart rate V02 calories % fat utitlized %carbs utilized
Zone 1 120-134 12-15 5.3-6.9 79-78 21-22
Zone 2 135-160 15-21 6.9-10 78-38 22-62
Zone 3 161-174 21-30 10-14.1 38-16 62-84
Zone 4 175-184 30 14.1 16-0 84-100
Zone 5 185-195 - - 0 100

sam308lbs

fantastic results..well done you:drinker:

FromHereOnOut

I admit, this is all new to me, but I'd like to understand it. But most of all, I see HUGE improvement there and wonder HOW did you do it?

Thank you for sharing!

Skeebee

I admit, this is all new to me, but I'd like to understand it. But most of all, I see HUGE improvement there and wonder HOW did you do it?

Thank you for sharing!

Well, I'll try to put it as simplified as possible. The best place for DETAILS would be the website of the place I got tested at. http://metabolicwellness.net/Metabolism___VO2_Testing.html

For me, I modified my diet of 50% carbs, 25% protein and 25% fat and tracked/weighed everything I ate. Along with the testing, she created a customized "zone" training. Basically, you train your heart to respond and transition to your different zones to gradually increase your zone capacities. For example...

Based on the zones she gave me, i had customized workouts for interval training that was maybe 2-3 minutes in zone 2, then zone 3, then zone 4 and back to zone 2 over the course of an hour. I kept it slow and steady and made sure to track ALL my workouts and zones with a heart rate monitor. Another big thing was on my V02 (not enough oxygen intake in my workouts), I had to learn to BREAAAATH deep, get my allergies under control, and that was a HUGE change for me.

Hope this helps! Again, this is just a simplified explanation of what I did. Obviously, i did a lot of changes in my workouts to increase my zones and changed out various items in my diet throughout the years (for example, swapping sandwiches for rice and chicken and replacing bread with Ezekiel bread...etc...). It works differently for everyone so that's why I recommend the testing. I convinced my husband to go with me yesterday and he got his done. Turned out, we both discovered we weren't eating enough fat and he was undereating!!

Skeebee

fantastic results..well done you:drinker:

Thank you!