acm130 Member

Fat2Fit Radio has some good tips for weight loss plateau, I agree with everyone about logging consistently you may be eating more then you realize but conversely maybe you're eating to little. Last year I was training for a century metric and my weight loss plateaued. I was eating 1600 kcal +exercise calories and got…

Helpful and so true, I live in Michigan and run outside exclusively (hate treadmill) winter, spring, summer, fall. Yesterday was my first snowy run this year, just a dusting of snow but the cold wet pavement forced me to adjust my stride and my split time but the endorphins from running keep me sane during the cold dark…

We have all had that moment and it is discouraging and I can definitely understand the urge you described. When I joined a couple years ago all I wanted to focus on was "how fast can I lose weight to get to #x." I didn't have success until I started focusing on fitness goals and a moderate calorie deficit (instead of a…

Try eating at the TDEE for your goal body weight for a week or more, switch up your work outs a little, I like to switch to 2-a-days, same duration of time for work out just split into afternoon/late morning and evening. I also do calorie zig-zag one day eating TDEE less 20% the next day TDEE plus 15% then TDEE less 15%.…

Looks good, and as above if you're doing the TDEE less 20% you don't eat back your exercise calories. I had most success with modified TDEE because my training/work outs vary in intensity so I figured out my TDEE for regular activities and work outs and then during heavy training I eat back between 50-80% of my exercise…

Wow, soooo many oppinions. I'm not sure if the OP will even read my response given the enthusiastic/numerous preceding posts. But, I live in a medium sized city. I run all the time by myself. I carry a cell phone, sometimes I carry pepper spray. I sometimes spit or do something equally unattractive if I feel like someone…

Our fitness goals are likely divergent, but sprints are just another method of incorporating HIIT into yr workout. I use 2:1 and 3:1 sprint intervals in cycling and running and they are incredibly helpful in increasing stamina and endurance. It's my understanding that any type of interval training is beneficial for fat…

Working out is awesome! I love the committment and dedication training requires, actually I mostly enjoy training for an event more then the actual event:smile: But I agree with the other folks who point out: a) 3-4 lbs a week is not a great goal b) your potential for injury, illness, metabolic stall-out is greatly…

Find something you love and keep challenging yourself, setting new goals for distance and pace. If you like walking, make the natural transition to running. Interval training is a great way to make the transition. So your next hour walk session try some 2:1 intervals, start out with walking 2 min then run a min, after a…

Nice, I like this:smile: I don't adhere to all the commandments but I'm gonna try and do better:blushing:

Not sure what specifically you are looking for in your answer? Many folks have had success with weekly deficits rather then daily and utilizing calorie zig-zag models.

Great work! I really like your focus on how you're evolving and learning and setting new goals for yourself and letting weight loss be a happy side effect of your new life. Developing habits, attitudes, goals and accountability these are the sustainable tools that result in lifelong health and wellness. I look forward to…

Absolutely, conferring w/ a PT but you said walking is something you can do, so by all means do it! Walking is cardio! Add some crunches, free weights for arms etc. Lunges and squats are great but they're not a defining be all/end all in terms of achieving fitness and cardiovascular health. Maybe there are things you can't…

^^^^ Agree. I have an expression, "I can't care more then you do"

scales are tricky, pick the room you'll use it and read the instructions as to how to zero or tare the scale and do so. My bathroom scale is different then the scale at my work but I'm not so concerned with the number. Even if your scale is "off" 3-5 lbs it should still reflect loss/gain to let you know you're on the right…

I am very, very, gravely concerned about multiple things you've said in your post. You absolutely must see a physician. I'm not sure what your current weight is, but embarking on an exercise regime/VLCD without medical supervision is dangerous.. I am particularly concerned re: your reference to "feeling like my heart is…

HeeHee I forgot to mention the 1-2 bathroom breaks which count as sitting:laugh: Maybe I should just switch to TDEE w/ 15-20% cut and not eat back exercise kcal, because there is such a variant in day to day activity level.

thanks for your feedback, what is your activity level set at? the reason I waffle between lightly active and active is because on my days off I'm just running errands, going to gym and light housework or reading etc which seems sedentary (if you eat back yr work out kcal) so i wonder if 3 days a week activity level is…

thanks, I'm thinking of switching it back to active but still curious about what others in this field set their activity level at.

Yes! I switched to a 3-5-4-6/wk training regimen I was soooo aprehensive about just 3 days a week for one of those weeks but I actually increased my stamina and endurance. As you get closer to your 1/2 Iron switch to 5-6/wk. It may not work for everyone but it helped me. Also I tried intermittant fasting on 3x/wk and 4x/wk…

Yup, I would try and eat more or zig-zag your calories (i.e. 1800 kcal one day and 1500 kcal the next etc), try and increase your runs by 10-15 min each week and fuel your body accordingly. I'm also a big fan of "2 a days" (well, "Fan" implies I enjoy them but some days they're brutal) so if you usually do 60 min of cardio…

Fantastic work! You look great! Very inspiring:smile:

If you eat your TDEE you won't gain weight, obviously every metabolism is different so TDEE estimates are just that and you may need to tweak up or down by 200 kcal. But even if your TDEE estimate is LOW by 200 kcal it would take like 4 months before you'd see a 1 lb weight gain. If you're at a plateau try eating at…

From your description you're eating well (whole REAL foods) so if you're starving you must be underestimating your TDEE. I started to have success only after I changed my wt loss goal to 1/2 lb per week. Also incorporating good fats as others have suggested and focusing on your macros, but in looking @ your summary you…

You can stretch all day long but it won't keep lactic acid accumulation in your muscles from happening... Drink loooooots of fluids and keep an eye on your pee color (haha pale yellow = good, tea colored = i need dialysis from rhabdo). Feeling the burn is awesome and sometimes you have to work through the pain but if you…

I'm not familiar with all of those work out programs but what about trying a Tae Kwon Do class or Krav M'ga (israeli street fighting type mma can't spell it but really liked it even as a total amateur) a lot of martial arts classes incorporate interval type training as they teach techniques and can be a great work-out.…

Hmmm very thought provoking. I sometimes find myself being really smug & judgey at the gym, i.e. Seriously you're wiping that machine down? ummmmm did you even break a sweat? Or, Wow, you're thumbs are getting an awesome workout texty-mctexter pants....... Then I remember my values: to be supportive and encouraging to…

Box jumps are absolutely cardio!!! And really effective:) Are you incorporating them into your workout as interval training? Use a stop watch, my HR gets up to 180 w/ 3 min of box jumps. Do you do CrossFit? Also I would log as interval training but if you're doing a lot of interval type work get a HRM so you get a better…

What a way to honor and commemorate you Dad.... By taking care of yourself and loving yourself. You are lovely both before and after, but I suspect the after pics demonstrate a young woman who is happier and healthier. Keep up the good work!