runfreddyrun Member

i totally get it. on not one but two occasions i tried to procure a new sports bra at d*ck's sporting goods and had this happen. the first one i tried i got over my head, started pulling it down only to realize that it wasn't big enough. but then i couldn't get the damn thing off. when i got to the point of trying to lift…

if this is a concept2, they suggest setting the damper on 3-5 for weight loss. focus more on watts and don't let the SPM (strokes per minute) get super high (keep around 22-27). i had a friend who got rid of her rower because she said it never did anything for her. i suspect she wasn't pulling hard enough.

i started out lifting as heavy as i could, in the 6-8 rep range, but mainly using machines. when i began i was about 60 lbs overweight with a body fat > 45%. after a few months, i believe i strained my pelvic floor muscle. this happened around thanksgiving and although i'd hoped it would go away, it hasn't. i've just…

weren't you eating like 800 calories a day on medifast? and you did that for a year? if so, i bet your BMR is super low. and now you're eating twice that or more. without knowing more details about your height and BF or how many times a week you exercise, 1500-1800 seems like a decent amount to be eating. you might even be…

if you've gained 10lbs, you're probably eating too much. why not try reducing calories by 10% and see if that yields anything? i wouldn't get too hung up on the 2% bodyfat. how are you measuring? with any method of measuring, there is inconsistency. strength training 5x a week and cardio 6x a week sounds like a lot. can…

hahahaha

i think breyer's vanilla or chocolate (or chocolate and vanilla) is one of the better, more natural, store bought ice creams to get with the exception of organic ice cream you might get at a place like whole foods. it only has a few ingredients and tastes pretty good.

he wants to increase the speed of his current 5k. i have this same question as well. why wouldn't he just gradually increase his speed or maybe even build up to 4 miles instead of 3? why would you advise him to run an hour three days a week and 1 day a week run 2 hours if that is not his original goal? i'm not challenging…

yes, i should edit to say LBM. since it is just the bod pod and not a dexa scan, there is no way to know what comprised that LBM gain.

in 5 months time i lost 13.5 lb of fat and gained 3.5 lbs of muscle, all while eating at a deficit with 1450 calories (this included exercise calories burned). this was measured both times by the bod pod. during that time i worked out 3-5 hours a week with strength training and some cardio. EDIT: that should be 3.5 lbs of…

try this: http://scoobysworkshop.com/pullups-for-total-beginners/

you absolutely need at least one rest day a week. some recommend taking two. i would imagine that it's okay to walk on your rest day but i would recommend not running, especially a long distance.

when i first started trying to lose weight a few years ago i gave myself one cheat day every week - because that is what body for life said to do. but i found i was essentially obsessed with food all week because i would think about all the things i wanted to have on saturday. and then when saturday came, i'd try to cram…

not sure if this was already mentioned but use a HRM when you walk/run. this is how i figured out that i can actually do it. previously i was in week 5 of C25k (the one with three five minute run intervals) and was having trouble. one day walking with my dog i was annoyed my HR was only 100 and that i didn't seem to be…

i'm an overpronator who has previously been told i need motion control shoes - or whichever are the most heavy duty shoes. and then on top of that i have $400 custom orthotics. that was all fine and i never experienced any real problems but i wanted to switch to a more minimalist shoe. i've never been a big runner. i don't…

i would imagine your 20 minutes on the elliptical is taking away from your energy during the run. i believe the typical warm up for running is to walk 5-10 minutes. if you really wanted to make sure you are super warmed up, you could walk for 5-10 minutes then lightly jog for 5 minutes, then stretch, and then run. the…

i'm 5'4 and have been jogging between 4.5 and 4.8 for the last few weeks. it really feels like a decent jog to me but when logging it i always get sad that i have to classify it as walking. and then when i mention to people that i've been running i always feel the need to discount it to "well its really at a fast walking…

if you're having trouble hitting your calories then don't eat low fat anything. low fat food is just a fad the food industry latched onto. it's better (and tastes better) to eat full fat foods. also, if you're not getting enough protein then try drinking a protein shake once a day and use 2% or almond milk. that will add a…

yep you can. depends on a few factors like: are you newer to strength training, are you eating enough protein, and are you eating enough calories and maybe are you doing too much cardio. not too sure about the last one but i've read some stuff that suggests lots of cardio can diminish your strength gains. i got my BF…

i would suggest getting your body fat measured by either the bod pod or a dexa scan. the bod pod is much cheaper - about $35. it's usually found at a university but you can google 'bod pod' for your city. the bod pod is one of the more accurate ways to measure your body fat. knowing this will give you a better idea of how…

random question but are you really doing HIIT 6x a week? i'm no expert but i thought i read it's better to do 1x or 2x a week (maybe 3x). maybe i'm wrong . . .

have you gotten your body fat tested at a bod pod or dexa scan? if not, i highly recommend it. as i understand it, fat requires fewer calories. meaning, someone with a much higher bf% (like myself) does not require as many calories as someone with a lower bf%. so the standard thing on MFP is to tell someone 'oh, you're not…

what about the polar ft60?

yes, free weights are better in a way than machines because you build up the stabilizing muscles, but machines are fine, especially if you like using them and are consistent on them. lift heavy, and try to increase your weight every few weeks. have you seen some of the guys that work out using the machines? they are huge!…

if the OP is eating their TDEE - xx% for a deficit then they should not be eating back their exercise calories. this drives me nuts when this is the default answer for everything. i use HeyBales XLS and i should be eating 1550 calories a day, including my exercise calories. ask additional questions of the OP before just…

the C25K app is free i thought? i did purchase the pro but it was only like 1.99.

were you measured by calipers? unless you had your body fat measured in a bod pod, hydrostatic (water) tank or by a dexa scan, it likely has a large margin of error. also, when you lose weight, you typically lose fat and muscle - just how much depends on many factors like how much you're eating, how much protein and…

essentially, i plan ahead as much as possible. i also stick to a few core meals like salmon/chicken/steak with veggies for dinner or an omelette and whole wheat toast for breakfast. i eat a lot of the same meals over and over, which can get a bit boring, but i'd rather that and stay in my calories. if i'm not eating at the…

I've been stuck on my own plateau for the last month or two and it has been frustrating as well. I'm 5'4 - currently 179 and have been eating at around 1450 calories a day. Almost everyone I talk to tells me to eat more. But the thing is, my body fat % is around 50%. I had it tested in the bod pod. Because of that, I need…

The OP asked for suggestions on what to try, not for a lecture/sermon on why they are bad. Try Walker Diet Shake. I buy them at vitacost. They are about $1 a serving, have twice as much protein and vitamins as slimfast and are low sugar/low carb. Now if you look at the ingredient label you will see a long list, which isn't…