beverlyriley900 wrote: »

When I start my workout I can choose what type of workout I do on my Apple Watch. I choose strength training with I lift weights. I choose yoga when I do yoga. Outside walk when I went for walks outside, etc. I am constantly moving with the yoga and the weight lifting. Both workouts last 45-60 minutes. I understand that the tracking may be off some due to different things in my day. I don't think there is any other way to enter info in on a watch. I have MFP calorie goal set at 2,300. That has been my Apple Watch average over the last month. I have increased my workouts since Jan 1. So that calorie count will need to be a bit different as I move forward.

I haven't examined the Apple Watch specifically - but every other device, those selections for a workout is merely for a text label on the workout so you can review it later with meaning - it has no bearing on calculating calories differently.
If it uses HR, then same formula is used.
If it uses steps, then same formula is used.

I've not heard of one where you can manually enter it on the watch/device - it's done later when manually logging a workout - and I remember seeing that be done on an Apple commercial when they were looking at their stats post-workout. On the phone display though, not the watch. They were putting in a workout name like 567 stairs. Sadly no rail to slide back down!

Adjustments to TDEE will always happen - a rolling 4 week average is good idea, that takes into account seasonal changes too.

Your body adapts from workouts by getting broken down, and then repairing stronger.

What is meant by it's no longer a workout, is it no longer is a stress to your body, so no need for your body to repair to get stronger.

Say you start exercising and walking a certain pace at 200 lbs - your body will show it was a workout - elevated HR, sore the next day, ect.

You keep doing that pace and route and time, and stay 200 lbs - you will still burn the same calories moving the same mass, but your body has gotten better at it, HR doesn't need to go as high, not sore.

It's no longer a challenge or stress for your body - nothing to require improvement from.

It is no longer a workout in that sense. Still a calorie burner of the same amount, perhaps stress reliever - but no improvement from it.

That's why walking as an example workout - becomes ineffective if you are losing weight, because it becomes easier and easier as weight goes down, burning less calories, requiring less effort.
Now - normally pace would go faster, so for awhile you can burn the same calories by going faster, and make it harder. Or people do it for longer now.
But eventually, you can only walk so fast, unless you add incline or weighted vest or such.

If you literally kept the same pace and made no changes after losing weight - you'd actually lose fitness conditioning, because it's even less work than it used to be before.

Same thing with anything - doing massage could be a real workout (insert any active job) at first, but eventually you've strengthened muscles, and what you do doesn't require any more now.
So it's no longer a workout for you. You are still burning the same amount of calories though, just feels easier.

That's why lifting is good. How do you keep making it a workout?
Add weight to the bar, or reps, or sets.
If you keep doing pink 3 lb dumbbells exactly same - need for improvement stops - you are maintaining what you've got - which could be fine.

And what would be different and better with cycling than the job - the ability to increase intensity.

Because of course you can get more efficient with cycling, the movement aspect, and then get more aerobically fit, so while burning the same calories it no longer asks for improvement.

But, increase the intensity (speed, resistance, ect) - and you just made it a workout again. And you can keep doing that forever - eventually you'll be tapped out and can't make improvements with same style of workouts, without making changes to the workout to keep improving.

I do recall someone once mentioned they tried to make their supervisor job in warehouse mainly walking, more intense by walking faster and swinging their arms around more - they said they just distracted the workers making them laugh!
So had to stop.

tj0861 wrote: »

I'm doing the "trust, trust, trust" mantra right now. I have to keep reminding myself that body comp is what we're working on here. And frankly, I'm not sure I'm at TDEE yet, so I'm going to try adding 100 for the next week and see what that does for me. This really is an ongoing process. I've been on EM2WL since June 2016, and I'd be willing to bet I haven't hit maintenance TDEE. Feeling good since adding the lifting, even though it's not HEAVY lifting like some of you folks do. But I feel stronger, and a huge plus is that my diabetic couch-tater hubby has teamed up with me on the weights. So I'm going to trust, trust, trust, and see where I can tweak for improvements.

Read the post I just did a few days about about heavy lifting:)

You are doing awesome. Your progress is right where it should be. Sometimes we think that the body should change faster, but in reality, its the mindset that has to change first. And learning to accept ourselves in ALL aspects of the journey is important:)

The Compound Effect is a great read for sure:)

Kelly
Team EM2WL

@beverlyriley900
I love that your doctor is so supportive. You are doing great. I'm sure you encourage lots of people on here.
Ichel
Team EM2WL

Well done with STS! If you don't see, but hubby sees, it means changes ARE happening! Have you been taking progress pictures? Today I went over through some progress pics of a friend and even though she couldn't see changes, once I compared and circled the changes, she was amazed.

The main difference was in places we don't expect, like under arm fat (this week I pointed out the same spot to two ladies), under the bra line. She gained some weight during her reset, but her legs and butt have a nice round shape (guess where the extra weight went).Excellent job with lift heavier. Of course, we always look at the belly and want to see it gone ASAP, but usually it is the last one to go. Fat goes away in other places first and since we can't pick the spots, we need to be patient and keep lifting.

The what's for dinner daily deal, ugh! It's can be a nightmare, I know, specially when different folks like different things. I try to compromise in between. Lately I've been stuck on trying different ways to make tofu. I cook meat, poultry, fish, but sometimes it feels like everything gets old. When I'm in the mood, I check out Pinterest for different things, type in the ingredients and see what comes up. EM2WL has some interesting recipes pinned that are worth checking: http://pin.it/vxyagu0 for high protein and http://pin.it/GGMYPan for plant based, among others.

I posted this message on Facebook and thought it would be something to share here as well:

"Yesterday I was talking to a friend about fat loss and we got to one of the goals that sometimes seem impossible to reach: lose.the.belly.

Besides the fact that we want to lose fat all over, the part that most of us tend to obsess is the belly. It's were many of us store fat (that could be useful if we were stranded in an island). It's also were our hormones and stress make sure to bother us most.

Usually the belly fat is the last one to go. At least it feels that way. Actually, it even feels like it gets bigger before getting smaller. We see our upper body leaning out, the legs leaning and the mid section seems to be going nowhere, at least for a while.

A lot of it is fat tissue, so focusing on muscle building all over will speed up our metabolism and increase the calorie burn (even when we are sleeping or resting), which will make us burn the stored fat and eventually get to the belly fat.

Building bigger and thicker muscles in the arms, butt, legs, back will help get the belly going. Plus the dense muscle tissue will make you look tighter and smoother. Think of making your bed without straightening the first layer of covers. The top won't look smooth. Once you straighten the bottom, the top looks like a hotel bed. So improving our core muscles will make the belly look flatter in the end.

Just dropping weight without increasing muscle may make the belly look smaller temporarily, but not for long. Like when we get a stomach bug for a few days. We look so slim and belly free until we get better and eat normally again.

Patience and consistency in following our plan is what will help us get there, maybe a little too slowly, but definitely surely and for life.

Then there's the lose skin subject too. Lose slow = less lose skin, but loose weight too fast, the skin will not have time to adjust and will end up just hanging there.

But it can be done! Staying consistent with our strength training, keeping our macros on check,drinking plenty of water,keeping up with protein, fiber and being careful not to drop the calories too low (TDEE minus 15% at most) is what will make our bodies burn the fat!

http://pin.it/tmTSD5X
http://eatmore2weighless.com/weight-lift...ight-loss/ "

Tereza
Team EM2WL CPT and Coach

@beverlyriley900
Oh I hate that with evening meals.
Just don't have any brain energy left when you get in from work to think up something. I find it's not the cooking that I don't like (I love cooking!) it's the thinking up a different family meal on the spot every day!
What I started doing was a meals list for the week. It has so many advantages: I only buy the ingredients I need for the week. I don't have to think and plan each day! Meals list goes on the fridge so I never get the dreaded 'what's for dinner?' question from my children, just check the fridge! I can pre-plan enough protein into every meal. I know the days my husband is cooking so it frees up my time to do something else. I make double the amount of some meals so we have the same thing two days in a row so on the second day no-one has to cook!
Can you tell I love the new system I made?!?!?!
Honestly, it just totally removed that layer of stress from my life! I highly recommend a similar system.
Ichel
Team EM2WL