TrainingWithTonya Member

Okay, I'm assuming that you are using MFP as it was designed and have let it create a deficit for you already for weight loss, so the additional deficit you are eating at is in addition to 500 or 1000 Calories already in deficit. If that is the case you are WAY under on your Calories and that is probably the problem. If…

Unfortunately, it's a little more then calories in versus calories out. You may be eating the exact same amount of calories now that you were last year but are gaining because you've actually slowed your metabolism by losing muscle with a weight loss program based on diet alone. In order to lose weight and keep it off, it…

According to the studies we read in one of my nutrition classes (sorry, I don't have my notes to be able to look them up to give you specific studies), going over too much will promote fat gain along with muscle gain. Based on that, and the fact that a pound of muscle is only about 600 Calories, we were taught to only…

Depends on what the personal trainer has studied at university for two years. If they have a degree in art, history, English, engineering, or anything other then a degree in exercise physiology, exercise science, athletic training, or kinesiology, then it is useless for them to have studied for 2 years because it doesn't…

Yes, BMR and TDEE still apply after gastric bypass. They are still human and burn calories for their normal metabolism and daily activity. They just have a harder time eating enough because of the reduction in stomach size. Also, because of the loose skin, it is harder to get a body fat reading with calipers so she will…

You've set your goal to 2 pounds per week loss haven't you? From those numbers, it looks like MFP has figured an 1800 BMR and added a little over 20% for your daily activity (giving you a maintenance of 2210) and then subtracted 1000 Calories for a 2 pound per week loss. MFP follows the old standard of 500 calories per day…

If you have your deficit set by MFP, then yes, you should eat the new TDEE given by MFP because it already has the deficit built in to meet the goal you set of how many pounds per week you want to lose. If you were to figure your TDEE prior to exercise and set it as your goal without any subtractions for weight loss, then…

Total Daily Energy Expenditure. It's the total of your basal metabolic rate (BMR), normal daily activity not counting exercise, energy cost of digestion of food (Yes, you burn calories digesting your food. Protein burns more then carbs which burn more then fat.), and planned exercise. The energy cost of digestion is…

Okay, first of all, both of the tests you did were Bio-Electrical Impedance tests. The one with the electrodes on the hand and foot are the most accurate BEI. (Some people use the abbreviation of BIA for Bio-Electrical Impedance Analysis, but I use the abbreviation that my professors used in my Bachelors, but it's the same…

Forget the whole Net thing. That's a construct of MFP. Depending on which formula you use, you will either have a TDEE estimate that includes exercise or one that doesn't. MFP uses one that doesn't and sets your goal based on one or two pounds per week loss instead of 80% of TDEE. I personally set my goal calories at…

As someone who has been working with clients on fat loss for several years, my recommendations would be to combine heavy weight training (weights you can lift for no more then 5-6 reps without losing form and doing 3-5 sets of each exercise with a 2-4 minute rest between sets and a variety of exercises for the total body…

I'm from Oklahoma and in the mid-west we were taught proper enunciation and pronunciation of Native American words. My husband is from South Georgia where we currently live. They are obviously not taught either of those things. I tell my husband all the time that he needs to slow down and enunciate because he sounds like…

Okay, before I give you numbers I want to make sure you know my qualifications in determining them. I've been a certified personal trainer for almost 16 years. I've been a certified sports nutritionist for 6 years. As part of my certifications, I've completed continuing education classes in pre- and postpartum exercise.…

If you are lifting as heavy as you can so that you have to skip a day of doing those exercises, then it is strength training. If you can do it again the next day with no need for rest because you are using really light weights, then it is cardio. For most people, I recommend going with the heaviest weight they can do and…

I would start with body weight exercises for the full range of motion of the joint. If that is comfortable, then start with light hand weights for biceps, triceps, deltoids, etc. Here are some workout cards for the shoulders and arms: If you want some for other body parts, too, let me know and I'll give you the address for…

It depends. How did you set your activity level when you set up your account. If you set it as sedentary, then you need to log this as exercise. If you set your activity level as moderately active, then it is already accounted for and you don't need to log it as exercise.

As a nutritionist and exercise physiologist with a minor in nutrition, I was overwhelmed by the shear number of formulas to estimate Calorie needs. We each pick our own favorite to memorize and look up any others we may need based on the specific needs of the individual we are working with, so you may very well get two…

Circuit training isn't designed for building the type two muscle fibers that can hypertrophy, which appears to be the goal. In order to get that hypertrophy (from glycogen and water storage first and then eventually actual muscle fiber growth), then you have to work the muscles in a manner that hits more of the type two…

What kind of taping did you have done? Standard athletic taping? Or Kinesiotape? If you haven't tried Kinesiotape yet, I highly recommend asking your PT about it. I tore my patella tendon a couple of years ago and with Kinesiotape I feel like it really healed faster. If I feel a twinge now, I will use the Kinesiotape for a…

I use what I've been taught in my certifications and bachelors in exercise physiology. As for what I do, I first look at my goal from the program. If it is strength, I set my rep range at 6 or fewer and my sets at 3-5 and split it up by body part so that I have at least 72 hours between working the same muscle group. If it…

Hey! I wear designer shades to the gym. But that is because they are prescription and I need them to get in the building. LOL As for the OP, I giggle to myself when I see the make-up bunch at the gym. My opinion is that you can look super hot or you can get a good workout, but you can't do both at the same time. I only…

First of all, drinking water won't do squat for preventing an asthma attack. A coughing fit from other issues, maybe, but not a true asthma attack. Drinking something with caffeine in it will help at asthma attack, though because it opens the airways. If I can't get to my meds I grab a soda because in one of my first aid…

Ditto! I use 96% or 93% lean ground beef depending on which I can find in the store when I go grocery shopping. Whole wheat pasta and breads. Homemade spaghetti sauce (12 roma tomatoes, a clove of garlic, 2 tbsp. olive oil, 1 tbsp. dried oregano, 1 tbsp. dried basil, and a pinch of salt; cover and simmer until tomatoes are…

Yes, it is more difficult to do, but it is possible. And here's how..... 1. Ignore the scale. You will not lose significant amounts of weight on the scale if you are building significant amounts of lean tissue and losing significant amounts of fat. With this plan, they will be pretty close to the same on a monthly basis.…

In the database here it is listed as Stair-Treadmill Ergometer.

If you are just going with really light weights and super high reps, you can lift everyday for the whole body because it is working the Type 1 muscle fibers that are endurance. If you are going heavier with the weight and doing lower reps (less then 15 reps), then you have to allow the various Type 2 muscle fibers (There…

Based on your body composition and weight and guessing at moderately active not counting exercise, I'd recommend 1440 calories as your maintenance before exercise. I set my goal calories at maintenance level and then when exercise is added I multiply it by 0.8 and eat no less then that. So, if you exercise and burn 300…

I set my goals based on the formulas I was taught in my nutrition classes since it was my minor. Specifically, I go with the formula that uses lean body mass instead of total body weight and activity level not counting exercise so that I can add more for exercise per MFP. My maintenance calories for a highly active person…

Cortisol levels are also increased from fasting for too long. During my nutrition classes, my professor showed us several studies showing increases just in skipping dinner and not eating again until morning. The studies we saw on caffeine showed increases in cortisol levels when ingested at 5 mg per kg of body weight but…

Okay, I looked at your diary and profile. I think your foods look great, although, I agree that you need to up your calories a bit more. What I was most concerned with for your desire to lose body fat and gain lean muscle is that you aren't doing any real strength training. Body Pump is great for cardio and muscular…