MrsJBro Member

Here's how I learnt it in college. Your Basal metabolic rate (BMR) is the amount if calories your body requires to just lie there & run your organs/brain. You'll want to calculate that first. In my case it's about 1430 calories. When we lose weight it's best to keep as much lean mass (muscles) as we can. The more we have…

My mother was diagnosed with MS when she was 16. For over 30 years I've watched the disease progress, and I can assure you the one thing she wishes she had done more of was exercise. Specifically strength training for both core and lower body. Building neural pathways. And yes, yoga. Her fatigue was overwhelming sometimes,…

A physiotherapist could do wonders for you

This. People look at jogging as running and start way too fast. Slow it down, think long slow distance, and give it another try. It seems you like to incorporate a lot of strength into your cardio routines, working at high resistance and inclines. Jogging is more longer endurance.

If they take long periods of rest between sets, and have been there a while, go ahead and ask. I personally don't like working in with people, so if I'm ever asked I just forfeit the equipment to the asker. So it could work out to your benefit!

Sounds like vegetables are a good way to go. Hit up Pinterest, tons of recipes for any healthy pallet there

Water, water, and more water. This happens to me when i get dehydrated.

I know you said your loss is slow, but it's healthy just looking at the numbers. Maybe you might want to take measurements both with calipers and girth. That way you can see both width changes and fat layer changes, just as another way to keep your eye on any lean mass losses. Why the Monster energy drinks? Are you…

Safest bet, calculate your BMR (lots of calculators online). That is the number you should not eat less than, the bare minimum if you will. Go under that and you lose the wrong kind of weight, like muscle (which in turn slows the metabolism). If you exercise and it brings you below that BMR, you can eat back enough…

Stick to morning workouts and be consistant. Obviously the evening ones aren't working for you, and sleep is important. Log everything as accurately as possible, careful not to over estimate calories burned during exercise (cardio equipment at the gym is often based on a 180lb man, not always the same metabolism as us lady…

Bioelectrical impedence can be wildly inaccurate, as many people have said. A great option, one that calculates full body composition (body fat, lean mass, organs, etc) is hydrostatic weighing. Our local university does it here, costs about $50 Canadian, and is one if the most accurate tests you can do. You can do it at…

Water thing, yes. Our muscles use it to heal, drink lots to help avoid the bloat. Becca is right, I get hungrier on weight training days so tend to snack more. It's the nature of the beast, lol

Step ups, Turkish get ups, maybe even dropsy. You would need to plant your foot, but not in the way of the push up. There are a million core exercises in the world that do not involve being up on the toes, worth a Google :) Also, it is wise to do the same exercise, on the same side, with the same weight, when training both…

Anywhere from 3-5 times a week, but it really depends on what you're doing

Great question for a physiotherapist

This is a great question for a strength training coach. It's sounds like you are talking about ending your bulk phase and beginning to cut calories so you can trim the fat before a competition. Otherwise this question makes little sense.

I would work on strengthening those legs if that is where your injury is. Done with proper form the added strength will help stabilize the joint and can eben reduce pain. The best recommendation I can make is seeing a physiotherapist. Even if it's only once, get those base exercises down and then once cleared move into…

They make rice noodles, corn tortilla's, gluten free bread (Costco has some tasty GF bread), lots of stuff. It can be hidden everywhere though, like Cambells soups for example, or teriyaki sauce, so always read your labels. Go with fresh veggies and lean non-breaded meats. I'm gluten free and it's not that bad once you get…

Girl with cookies is right. It's slowly increasing caloric intake. A friend of mine does it as she heads into the bulking phase of her training. She is a bikini competition competitor, and while she is working on gaining muscle mass before she cuts her weight back down, she does a reverse diet to keep her body fed enough…

Exercise is a great component to any wellness plan, including weight loss. One of the benefits of building muscle is it increases your metabolism, burning more calories at rest. It also helps sculpt your appearance as you lose weight. Helps straighten out your posture, and strengthen your bones as well. No it cannot be the…

You can increase your calorie goal in the app, it's just under nutrition goals. Easy peezy lemon squeezy :)

I eat just under 1500 calories a day. Yesterday for breakfast I had a banana and small bowl of oatmeal (235 calories). Morning snack, two mandarine oranges (120). Lunch, can of tuna with 2tb mayo and 2 tb green onion, eaten with cucumber slices (around 300 cal). Afternoon snack, two turkey bites (100). Dinner, a meal salad…

Calculate your Basal Metobolic Rate (BMR). THAT is the number of calories personalized to you that you should not go under. Your BMR is the amount of calories your body needs just to survive, coma style. It's the amount of calories you need to feed your organs and use that big ol brain of yours. You will still lose weight…

I think this website might help you. It'll calculate your BMR (minimum amount of calories you need to survive), but then you can factor in your activity level to determine how much you would need to gain/lose/maintain while being as active as you are. Then you can ensure you have the appropriate amount of calories to lose…

I'm having the very same problem. I've been trying to drink a lot of tea, or flavored water, but sometimes the craving to eat are super strong. That broth idea sounds good, I might try that.

Greek Yogurt can sometimes be a great alternative to sour cream. For block cheeses you can always pick up soy cheese instead. It's certainly not an identical taste, but you can get used to it.

I'm love my polar FT7. It's never given me a problem, and I had a Polar F4 before that lasted for years. The Polar's are great because they work well with most cardio pieces at the gym, where Garmin's can be hit or miss.

Truly a heart rate monitor that also calculates calories would be your best bet. The Polar FT7 is pretty awesome, I just got a new one off Amazon, I think it was around $78. That'll give you the best idea of how many calories you are actually burning.

Agave nectar is 15 calories per teaspoon, and tastes nice and sweet. No weird chemical aftertaste

The easiest way for you to solve this is to look at the Food Guide. The Canadian Food Guide website actually allows you to create a personalized food guide using foods you typically consume. That should help you determine which is which.