Ask me anything! [FROM FAT to FIT]

My question is: How do you get a good work out with a re-torn meniscus (left knee), just fell and damaged my right knee (can't go to the doctor no money, no insurance) a bad back (not sure what is wrong) with muscle spams that sent me to the ER twice, and my right ankle that I had a 3 degree sprang yrs ago that gives me problems like swelling and pain.

I had been swimming (not sure what I am doing but moving) but had to stop due to the fall I took. Any advise for now and later on would be great!!

Thank you,
Melissa

That's a tough one. I am not fully qualified enough to comment on these things as obviously I am not a doctor, but there are way to strengthen muscles and stuff. I have a back problem too and I found the more stretching and things I did the better it got.

Swimming is obviously the best choice as it takes all weight off your body but you can't do that now.. I guess just walking slowly? Fat loss can be achieved without exercise, it's just things like weight training changes your body composition.

Maybe you could do some light weight training? Obviously not on the parts of your body that hurt, but something is better than nothing.

Sorry I couldn't be of more help,

ritch

Thanks Ritch! I will continue to swim and I will try to get in some short walks.

One more question: I recently changed my calories from 1990 (recommended) to 1566. I thought it might aid in weight loss without exercise. What would you recommend? I'm 5'4" CW 301 GW 130-ish Age 46

Thanks again.

Thank you Ritch :happy:

Hey ritchiebulk

I'm not overweight or anything, and I exercise 6days a week cardio 40min a day and weight training.
However I would like to have a fitness model body and does that mean I cannot cheat at all? If its all calories in calories out I cannot get rid of that little bit of fat on my stomach to see a six pack and a little under my bum.

Must I lift heavy? Eat even less than 1200 cal?
Female
5'1
50kg/110lbs

I eat pretty well 5 small meals a day protein,veg,carbs all complex carbs

To get rid of the last bit no carbs necessary?

Thanks a lot

Hey, Jessie. Sorry for the slow response, was sleeping!

First, cardio is not needed for weight loss at all, all cardio does is create a larger deficit. I have never stepped foot on a treadmill or done any cardiovascular activity. Obviously cardio is good for health reasons, but not great for fat loss.

Carbohydrates are not a magical thing, they don't make you fat etc. You can eat them. The one thing you need to do is ensure you get the MINIMUM requirements of protein and fat..

0.82g of protein per bodyweight (lbs)
0.4g of fat per bodyweight (lbs)

rest can go into protein, carbs or fats.

Lifting heavy is the best way to improve body compositiion and keep hold of what muscle you have whilst cutting fat.

Maybe you would have to dip lower than 1200, for a few weeks, but not too long, perhaps you should try a proper calculator to work out your TDEE etc..

Try this: http://iifym.com/iifym-calculator/ (leave it on the MIFFLIN Formula & make sure as you go down you have the minimums i wrote above set OR leave them on 1g / .45g, your choice).

Meal frequency does NOT matter. You don't have to eat 5 meals a day, and the foods you consume do not matter. Hitting your targets does. You can achieve a six pack eating McDonalds if you could fit it into your requirements. Your body knows no better whether its 20g of carbs from a mcdonalds bun, or 20g of carbs from brown rice.

Hope this helps. If you want to ask anything else, feel free - and if anyone else has questions shoot away!

Hi it's me again

Thank you for the reply, just another thing, if I do not do cardio how do I create a large enough deficit? Because I am always hungry and battle eating 1200 a day where I feel starved already?

I just feel cardio is my way to eat a little more sometimes? Is this incorrect? I have tried just weight training with a personal trainer and I just felt bigger and not lean at all? However combining the two I see a bigger diff in my body.

Must I just cut cardio a little more and bump up weight training? My tdee was 1755 and I only net 1200 or don't even eat some exercise cal back? I knw this is all confusing, I confuse myself at times I just really appreciate input as I am willing to try new things.

Thanks again

Hi Richiebulk,
I love Diet Coke but I'm cutting back and drinking more water as much as I can.
There's no cals in Diet Coke so what's so bad about it...
Thanks in advance...x

Hi, I have two questions for you. I weigh 327 and for exercise I go for walks 3 times a week and do crossfit (modified by a trainer) 3 times a week. MFP doesn't count strength training for calories burned, so I write my crossfit as circuit training. Is this cheating on my exercise diary? Every time I do crossfit I am working so hard, sweating horribly and sometimes crying (in a good way, lol), so it feels like an extreme work out to me. Also, I was wondering if you eat back your exercise calories. My calories are already set so high because of my weight that I usually don't eat back my workout calories, but sometimes I do. What is your opinion? Thanks!

Hey ritchiebulk

I'm not overweight or anything, and I exercise 6days a week cardio 40min a day and weight training.
However I would like to have a fitness model body and does that mean I cannot cheat at all? If its all calories in calories out I cannot get rid of that little bit of fat on my stomach to see a six pack and a little under my bum.

Must I lift heavy? Eat even less than 1200 cal?
Female
5'1
50kg/110lbs

I eat pretty well 5 small meals a day protein,veg,carbs all complex carbs

To get rid of the last bit no carbs necessary?

Thanks a lot

Hey, Jessie. Sorry for the slow response, was sleeping!

First, cardio is not needed for weight loss at all, all cardio does is create a larger deficit. I have never stepped foot on a treadmill or done any cardiovascular activity. Obviously cardio is good for health reasons, but not great for fat loss.

Carbohydrates are not a magical thing, they don't make you fat etc. You can eat them. The one thing you need to do is ensure you get the MINIMUM requirements of protein and fat..

0.82g of protein per bodyweight (lbs)
0.4g of fat per bodyweight (lbs)

rest can go into protein, carbs or fats.

Lifting heavy is the best way to improve body compositiion and keep hold of what muscle you have whilst cutting fat.

Maybe you would have to dip lower than 1200, for a few weeks, but not too long, perhaps you should try a proper calculator to work out your TDEE etc..

Try this: http://iifym.com/iifym-calculator/ (leave it on the MIFFLIN Formula & make sure as you go down you have the minimums i wrote above set OR leave them on 1g / .45g, your choice).

Meal frequency does NOT matter. You don't have to eat 5 meals a day, and the foods you consume do not matter. Hitting your targets does. You can achieve a six pack eating McDonalds if you could fit it into your requirements. Your body knows no better whether its 20g of carbs from a mcdonalds bun, or 20g of carbs from brown rice.

Hope this helps. If you want to ask anything else, feel free - and if anyone else has questions shoot away!

Hi it's me again

Thank you for the reply, just another thing, if I do not do cardio how do I create a large enough deficit? Because I am always hungry and battle eating 1200 a day where I feel starved already?

I just feel cardio is my way to eat a little more sometimes? Is this incorrect? I have tried just weight training with a personal trainer and I just felt bigger and not lean at all? However combining the two I see a bigger diff in my body.

Must I just cut cardio a little more and bump up weight training? My tdee was 1755 and I only net 1200 or don't even eat some exercise cal back? I knw this is all confusing, I confuse myself at times I just really appreciate input as I am willing to try new things.

Thanks again

Have you tried re-calculating your macros and calories with the link I gave you yet? Exercise burns very little calories, and even when machines tell you a certain number it does not mean its right. Strength Training + the correct intake of food is what will change everything for you. If you want to do cardio because you enjoy it for health reasons, feel free. if your TDEE is 1755 minus 15%, track for a few weeks see what happens, but make sure you re-calc macros with the link I provided if you didn't already.

Thanks lets give it a go

My Diary is open is there anyway you can run through a few days and tell me your thoughts. I just did my TDEE and BMR and found out I'm WAY low on protein and a little high on carbs.

I just went to the store and purchased some Almonds and Nutella to assist with protein. Ditched the oatmeal for Cheerios (less carbs).

I'm 5''8 279 lbs 42 inch waist (no idea on other measurements). My belly of course is bigger than my waist but um that's all I know. I am an IT nerd so primarily sitting all day. I try and get a .50 walk in during my lunch and workout at least 4 days/week for 1.5 hours (last two days have been only an hour I thought Personal Trainer would show up).


My plan is

8am Glass of water
9am 6 Egg Whites (Protein Shake)
(May go on a walk/run/jump rope/ something here)
11am 1 cup of Cheerios w/ a piece of fruit
1pm Crackers with nutella
3pm Misc Lunch (work provides lunch typically sandwiches,salad,etc)
5pm Popcorn/Almonds some sorta snack
7pm 8 oz chicken with 1 cup of broccoli
8:15-10:30 workout
10:30 Protein Shake

Midnight sleep

I drink TONS of water (at least 8oz an hour while at work)

My highest was 350 and I've dropped down to 280 but have been plateaued here for quite some time. Since I've changed my workout regiment I can feel my body putting on muscle and feel A LOT stronger than previously. My typical workout is 1 hr on the elliptical (typically get 6 - 7 miles), then 45-1hr of strength training which is low weights high reps (3 sets of 25).

K sorry for long post and thanks for any help with this.

Hi Ritch !!
When you say "lift weights" are the weight machines at the gym good enuff OR should i spend more time in that "free weight" section of the gym ?? How much time should i spend on the weights ? do the weights i use during circuit training twice a week count ?? i've lost 40 lbs over the last year but i still have a way to go .....i've been working out (mostly cardio , i'm addicted to it so i have a real hard time when you say it isn't NEEDED lol) and tracking my food consistently , but i can't lie and say that i don't want to see some faster results

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Here is my question. I have started weight training. I workout at home and the heaviest weights I have are two 10 lb dumbbells. I will be upping my weight when I can afford more weights. Until I can get more weights do I just keep adding reps to make it still be a good workout? My other question is, working out with this low of weights do I still need to take a day off in between workouts or can I work out each day?

I get really bored with cardio really quickly, so I am mainly sticking to the weights.
I have about 10-15 pounds more I want to lose, but my main goal is to get definition, the pounds aren't as important as the look of my muscles.

Thanks for any ideas or help you can give me.

Thank you for your quick response. Will give it a rest for a couple of weeks and then start strength training.

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