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Sopport

SPARTA1013
SPARTA1013 Posts: 60 Member
edited December 2024 in Motivation and Support
Hello, I just wanted to toss out there that I have needed support in the past and was so grateful when I got it on this site. I am no stranger to fitness and would love to be able to help anyone out who either needs support or simply has a question about what they best way to accomplish their goals may be. Feel free to use me as a tool :smile: Support is key to achieving your goals!

Replies

  • Esther50
    Esther50 Posts: 252
    Can you help an old lady that is so unmotivated right now. Weekends kill me and I have to lose the same stupid pounds over and over again.
    It has to be how or what I am eating.
    I work out (spin class) 4-5 times a week and strength 2x.
  • SPARTA1013
    SPARTA1013 Posts: 60 Member
    How is your diet? It sounds as though you're working out enough (cardio), although I would most definitely add some more strength training into your regiment. Have you considered doing interval training instead of strictly spinning?

    As far as diet, you'll see that I preach the 40/40/20 rule... 40% of your diet should be protein, 40% carbs, and 20% good fats. Follow these rules and you'll see your strength increase and the inches fall off.
  • Esther50
    Esther50 Posts: 252
    Not big on the whole exercise thing, spinning has been fun which is why i have stuck with it.
    what exactly is Interval Training?

    I understand protein. Not well understanding of carbs or good fats. Things I have to learn and understand.
    and then how do I figure the 40/40/20-from calories?
  • gingerjen7
    gingerjen7 Posts: 821 Member
    I need help with exercising. Mostly because I hate it. I feel like that particular lifestyle change is not sustainable for me because I always have to force myself to work out and I never get to a point where I like it and actually want to do it, or even feel that it's "not that bad." I'm alright with things like yoga and pilates, and I can sit on a stationary bike from time to time, but none of those things makes me feel like I'm going to really benefit from them. Adjusting my diet hasn't been too challenging for me, but just sticking to 1200 calories a day isn't going to get me where I want to be because I need tone more than I need weight loss. I swapped out my chair in my office for a balance ball (which isn't quite tall enough, but I can live with it) and I've been getting up and moving around a lot more during the day which takes me up and down the stairs probably 8 times a day on average, but I still don't think those things alone are going to get me anywhere and I know I need to commit to getting my sweat on, but I just hate so much! And I get discouraged when I don't see results right away, which I know is ridiculous, but I can't help that. I just need someone to push me when I can't seem to push myself!
  • Esther50
    Esther50 Posts: 252
    Gingerjen, that is why I went to spin class. It is more structured. I hate exercising also, so when I got on my own and do my own thing, I am out of there so fast it isn't funny.
    Spin class has an instructor teling me stand up, sit down, spin faster etc, etc. Plus i would be too embarrased to leave the class early, (everyone might be watching me), so I stick it out. The instructors are fun and have great music which also helps.
  • gingerjen7
    gingerjen7 Posts: 821 Member
    how do I figure the 40/40/20-from calories?
    Self has a nutrition data website that is really helpful. Under tools, there is a caloric ratio search. Apparently, because I am a fast oxidizer, I should eat at a 50:30:20 ratio, so I search for foods that meat that or get close:
    http://nutritiondata.self.com/tools/caloric-ratio-search

    Just hover over the pyramid and when the numbers match up to 40% carbs, 20% fat, and 40% protein, click and it will supply a list of foods. READ THEM FIRST though. If the carbs are all sugar or not healthy, stay away from that particular item! There are tons of other great tools on that site that can help you modify your meals!
  • SPARTA1013
    SPARTA1013 Posts: 60 Member
    I need help with exercising. Mostly because I hate it. I feel like that particular lifestyle change is not sustainable for me because I always have to force myself to work out and I never get to a point where I like it and actually want to do it, or even feel that it's "not that bad." I'm alright with things like yoga and pilates, and I can sit on a stationary bike from time to time, but none of those things makes me feel like I'm going to really benefit from them. Adjusting my diet hasn't been too challenging for me, but just sticking to 1200 calories a day isn't going to get me where I want to be because I need tone more than I need weight loss. I swapped out my chair in my office for a balance ball (which isn't quite tall enough, but I can live with it) and I've been getting up and moving around a lot more during the day which takes me up and down the stairs probably 8 times a day on average, but I still don't think those things alone are going to get me anywhere and I know I need to commit to getting my sweat on, but I just hate so much! And I get discouraged when I don't see results right away, which I know is ridiculous, but I can't help that. I just need someone to push me when I can't seem to push myself!

    I'm happy to hold you accountable if you would like... There is a pic in my profile that I think sums up your problem very quickly. No one LIKES working out at first, but it is something you get addicted to. You're probably going to have 90 days straight of working out hard before you see results you can measure / see...
  • Esther50
    Esther50 Posts: 252
    http://nutritiondata.self.com/tools/caloric-ratio-search

    I did look at this, it is all so overwhelming. I have no idea what ratio my diet is.
    Ripped13, can you take a look and see. Don't judge me OR LAUGH. I was never a good eater. I grew up with a Baker for a father. So you can just imagine what was in our home when I was a kid. And I still love baked goods.

    still feeling crappy, I want to go grab a donut from the box that someone brought in today. It is in the kitchen area, and have avoided the area all morning. But my will power is really at a down point.
  • SPARTA1013
    SPARTA1013 Posts: 60 Member
    http://nutritiondata.self.com/tools/caloric-ratio-search

    I did look at this, it is all so overwhelming. I have no idea what ratio my diet is.
    Ripped13, can you take a look and see. Don't judge me OR LAUGH. I was never a good eater. I grew up with a Baker for a father. So you can just imagine what was in our home when I was a kid. And I still love baked goods.

    still feeling crappy, I want to go grab a donut from the box that someone brought in today. It is in the kitchen area, and have avoided the area all morning. But my will power is really at a down point.

    It's all about willpower... I want to eat crap every day but just don't. Think about it this way - and I am stealing this from a trainer but it is an excelent way to live your life: "If you have a WHY, you will always be able to get through the HOW. If you lose sight of the WHY, The HOW will become intollerable".
  • SofaKingRad
    SofaKingRad Posts: 1,592 Member
    This is a great place for sopport and you can find many people here who are very into it. Just watch out for jerks.
  • Esther50
    Esther50 Posts: 252
    If you have a WHY, you will always be able to get through the HOW. If you lose sight of the WHY, The HOW will become intollerable".



    I guess.
  • Esther50
    Esther50 Posts: 252
    ok, I did not eat the donut. But went out with the guys from work and didn't do well at lunch.
    So after work, went straight to the gym, got stuck in traffic, so only had time for 15 min of strength, did 50 crunches, 3 machines focusing on upper body (mainly upper arms) three sets of 10 each.
    then did 59 minutes of spin class.

    I am home now, got to hit the shower, WHAT DO I EAT?
    this is always a problem for me, no matter what I eat, I feel like it is too much or wrong, which is why I tend to eat very little or nothing. And you say this is bad.
    If you are there please help me.
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