Gimme the Skinny - August Challenge Team 21 - (closed group)

Got a few weigh-ins already! Looking good guys!! I wasn't online yesterday but did do the challenges and the remaining 200 crunches, I can't believe I did 1000!! So proud of what we all accomplished!

I got the cutesy American bulldog puppy last night and have been look loving her! Can't wait till we figure out what a leash is, so she can come on walks with our other dog!

Morning Skinny's!

got almost everyone's stats so far. I'm still waiting for:

brihare
Devani34
kdmallon ( i know you did excercises, but I need your weight )

Our biggest looser so far...............
Sharesb 137.4 2.0%

EXTRA SPECIAL SHOUT OUT TO OUR AWESOME CRUNCHERS!!!:

heofon
u2fergus
kcgslp
kdmallon
kristinmkartist
lmmiller1
mommaski4
szczepj
diamondgirl1995
tagrady

WE ADDED 100 POINTS TO OUR WEEKLY TOTAL BECAUSE OF THESE 10 AWESOME PEOPLE! Really, really great job!!

I know many of us were at a stand still with our weight this week. I was reading this article, and thought it might help others.

If you've ever tried to lose fat for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the fat no longer disappears. The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).

The plateauing effect has to be the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue -- I guess the concept doesn't sell well.

The best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).

What changes can you make?

1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing. Further: Zig-zag calculator.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT). Need help? Check out these exercise ideas.

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit. However if you want to get technical, use a nutrient calculator.

5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.

I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?

Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.

Weekly Team Challenge
4000 team crunches, 4000 Jumping Jacks and 100 extra miles! This equals about 200 per team for
crunches and jumping jacks for the week along with an extra 5 miles for each team member!

Does this include next Monday/Tuesday as well, or just this week?

I will pledge 1,000 extra crunches and 1,000 jumping jacks. I can't promise any extra miles, but if I find I'm able to walk again properly or ride a bike this week, I'll sign up for some extra miles then.

Yes, this includes next mon and tues phew!!!

I'll pledge 1000 crunches again and 5 miles. I will really try for more but this is going to be a hard week for me with LASIK. I won't let you guys down, don't want to bite off more than I can chew either.