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I personally like Stronglifts 5x5 because of the simplicity. I transitioned from a somewhat complex super-setting type strength training program to a 5x5 "like" program. I didn't follow it as the program is designed, I just incorporated what I liked from it. I did all 5 lifts on the same day. I was already 'trained' when I…
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Some people struggle because they don't know how to measure calorie intake -- others 'struggle' because they don't know how to measure weight loss. I think you are in the second group. Given that you had success losing weight at a fast rate means you were definitely eating far less than you burn per day. The most likely…
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When I raced (5ks - Marathon), I transitioned to heavy lifting by following the Strong Lifts 5x5 program. There are only 5 lifts to master and the suggestion is you start out with only the bar until you can maintain proper form. You can find loads of videos on the 5 lifts that aren't specific to the Strong Lifts program to…
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Yes, ignore them. Weight loss rates should not be expressed in lbs per week but percentage per week. Someone that has 100 lbs or more to lose will obviously lose more lbs per week because they likely weigh a lot more. The general recommendation is .5% to 1% of your body weight per week. At your current weight, that's a…
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Building cardio fitness requires consistency and volume. Pick whatever cardio activity you can do at a moderate intensity and see how long you can sustain it without over exertion. That duration is now your baseline. If the duration is low (let's say only 4 or 5 minutes) then you might consider intervals. Do 4 minutes,…
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Isn't it funny that there is an entire program built on something people have been doing for years and years -- skipping breakfast :smile: When I used to race and train I ran all my runs in a fasted state except for my long runs over 1.5 hours. You can train your body to adapt to any type of feeding schedule. It sounds…
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"For the sake of this analysis, the researchers defined over-exertion as high-intensity exercises that exceed 152 minutes, cumulatively." When I participated in endurance races, the plan that I followed included only 1 day per week of high intensity interval training. My speed work days never exceeded 45 minutes. From…
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First, let me show you the numbers: Stats I looked your food intake for the last 14 days and the average is 1643. Given your stats and weight loss (3 lbs over 7 weeks) the results show your TDEE is around 1853. This, of course, assumes your food intake is accurate. Based on your stats, these are the TDEE estimates at…
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+1 to this. Use your real data to calculate your maintenance calories and probably even use that to get a better feel for your actual calorie burns from exercise, if you are willing to crunch the data. I've done this and determined that my garmin daily adjustment is 300 calories too low for me. You should be eating ALL of…
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Being successful doesn't require perfection, it just requires being good on average. One bad day, even one bad day a week, isn't likely to derail you if you are at or below your budget on the other days. Even if you hand't eaten all of those chips, your weight will fluctuate daily. Being up 1 or 2 lbs is actually normal.…
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Agreed. When I regularly participated in endurance races I would average 95% of my "estimated" max HR for a half marathon which at the time was around 1.5 hours for me. 80% would have been a put me FAR below my capability as a goal.
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@CMB44512 Beach vacations are a great motivator for people. Hopefully we will be in a place were you can rebook safely soon. I personally try to pick longer term goals because I've seen many people lose weight for a beach vacation and immediately gain it back afterwards.
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Sorry, somehow I entered the wrong kg to lbs number. Now that I fixed my weight conversion for you, your estimated TDEE would be somewhere in the range of 1721 - 1940. At 1400 calories per week you would be losing a little less than .5 lbs per week at the lower estimate. This would be difficult to 'see' on the scale and on…
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I'm going to first agree with everyone else's statement that you are already at a healthy weight. But, in my opinion, there is nothing wrong with a vanity or stretch goal that surpasses healthy -- assuming you don't go too far and get to underweight. 5'4" and 130 lbs (your current weight) seems pretty good to me but I'm…
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@lemurcat2 I'm assuming anyone that can run a 12 minute mile for one hour is fit. So when I compare 2 people running a 12 minute mile my assumption is both are fit. You are correct, however, that in my first example the two people weren't the same BMI. The more complete table I published as a followup, however, compared…
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I've never suggested that anyone run 10k per day. I've provided examples of walking an hour, circuit training for an hour. I've also pointed out that when I first started I could only do 15 minutes per day. My personal routine is to alternate running and strength training right now. I run 20 miles per week and strength…
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It happens -- even in better circumstances without a pandemic. I lost 25% of my body weight 10 years ago and reached my peak fitness in my entire life at 45. I maintained for 5+ years and then slowly became less active and then the weight slowly creeped up again over several years until I had to start over. Luckily I'm…
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@AnnPT77 before I reply, first let me say I always enjoy reading your posts. They are well thought out, well organized and I appreciate your perspective. I don't disagree with anything you said but I do want to highlight some of the stats. Second, I want to be clear ... I respect anyone's decision of how they create their…
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Don't take this wrong because I am a HUGE equality advocate and when women talk about things being harder in the workforce I do believe them. BUT, when it comes to weight loss and fitness I think the male advantage is exaggerated. I put my wife's stats into a calculator. We are both currently over weight, BTW. She's 3…
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Why aren't you concerned that dieting will shift into punishment for eating ?
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@freda78 I actually believe MOST people can but many chose not to put the work in. Those of us who have learned the benefit of exercise in maintaining and losing weight don't mind putting the work in. When I first started losing weight for the first time 10 years ago I only worked out 15 minutes per day. I alternated…
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This is an interesting point and I think a key factor in success and failure. My wife and I had been discussing the need for both of us to lose weight back in December. She decided to wait until after the first of the year to start because she thought it would be too hard to lose weight around Christmas and New Years. I…
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If you stats are accurate then it will be difficult to provide advice because losing weight would put you in the underweight category. The only way I can see your stats being accurate is if your muscles have atrophied due to what sounds like 0 activity for a long time. At this point you just need to increase your activity…
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It's really simple:* Set a realistic goal based on a rate of weight loss in the range of .5% to 1% per week * Track everything you eat and drink * Stay within your budget. * Understand how to measure weight loss (search weight fluctuations) * If you are able bodied, increase your activity level slowly over time with…
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I'll start with the theoretical numbers: At 26% body fat and 131 pounds you have 34.06 lbs of fat and 96.94 lbs of lean mass. If you were to lose only fat mass you need to lose 8 lbs to get to 21% body fat. Most people would suggest you pick a slower rate of weight loss given you are likely at a healthy weight already. So…
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@NorthCascades Walking 17 miles a day consistently isn't feasible for people that have jobs -- I think that's what feasible means in this context.
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As others have pointed out, 27k steps burns more than 300 calories. Having said that, walking is one of the most inefficient calorie burning exercises when you measure it in calories per hour. A one hour walk for me burns 271 calories. A one hour run burns 722 calories. A one hour strength training session with low rest…
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As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
