alanlmarshall Member

Your goal weight seems low to me. I'm 6'1" and I'd be dead at 145 pounds. There is a gender difference (I'm assuming from your name), but still. How did you arrive at your goal weight? Go online and figure it from body fat percentage. And remember, women should have a higher body fat than men.

I think it is not the best way to think about it. Rather than how much weight can I lose in a month, it would be better to think what can I do to be healthier and happier for the rest of my life. You can lose a lot of weight in 30 days. If you fasted (people do it) you would drop fat and muscle like you were on a desert…

A calorie deficit is the best way to burn fat. HIIT would probably come second. If by heavy lifting you mean "become an accomplished body builder," then yes, that will burn fat. A worthy goal, it's just important to understand the dedication it will take going in. A high rep, low weight workout a few times a week isn't…

I'll add you, winter is coming.

For the OP if you are still reading: Run hard (in distance or pace) 3 days a week. 1 long run, 1 speed workout, 1 tempo or hills. Crosstrain or run easy or a combination of the two 3 days a week, depending on who you found convincing or your own research. Rest one day a week. Gradually increase distance and pace. There are…

I said VO2 max ****etc.**** *****It is 3 times a week running hard and 3 other times a week crosstraining.***** (It's actually 2 days XT plus strength training) That's the point. You train nearly every day either way. The question is does the risk of injury outweigh the benefit of event specific endurance. For someome who…

Congratulations on your fat loss. I encourage you to keep it up, the more excess fat you lose the better you will feel. Try to weigh yourself less, once a month maybe. Focus much less on your weight and more on your health and how you look and feel. Good luck :smile:

1) healthy diet 2) consistent full body bar bell training, not crunches or planks 3) moderate cardio 4) elective surgery

For your purposes, it would be better to focus on losing inches. It's a wedding not a weigh in. :happy: I'd suggest not being too ambitious. The stress of a wedding and extreme calorie deficit could be unpleasant, you don't want to mar such an important life event. Just focus on being healthy. Best wishes. :smile:

I would argue, and the research seems to show, that after a recovery period repeating a FIRST style program with new, faster paces based on recent gains, would result in continued gains in speed and endurance. I've done this and acheived a half marathon PR and then a 5K PR over a period of 7 months or so. If someone wants…

If your argument is "It works, but only on the day of the race," then I think we can leave the discussion there. As for world class runners, well, we aren't them, are we? The FIRST system was not dosigned for them, so it would make no sense for them to use it. But, pro runners rest, recover, and cross train. I would guess…

Alternate walking and running so you are winded but not gasping and gradually add more running to the mix. Great way to get in shape.

Wait, should I believe this? Where did you get your degree in bro science?

Couldn't find the studies themselves quickly, but here is some independent verification: http://www.roy-stevenson.com/running-training.html "Furthermore, many studies have shown that running as little as three days per week results in marked improvements (4.8%) in VO2 max." Your improvement was likely due to increases in…

To sum up: For a 10 lb loss lose gradually, no more than 1 pound a week, 1/2 a pound even better. Exercise so you can eat more and get nutrients and feel satiated. Best wishes:smile:

It seems reasonable to assume that the OP is not one of those people. She is new to running. It has been proven that running more than 4 days a week will reduce speed performance in distance running for ameteurs at all fitness levels. You can get faster, of course, but not as much and as quickly as if you trained with…

They aren't the devil, but for fat loss being vegan is not an advantage or disadvantage. You coud pretty much eat fresh produce all you want, with processed foods you should watch them closely. I spent 20 years as a fat, unhealthy vegan so I have some experience.:smile:

I'm originally from Overland Park. Feel free to add me.

Do you know your goal TDEE? If it is lower than current BMR I would use that. If not, your actual BMR may be lower if you have very high body fat. You might see what 90% estimated BMR feels like. Just don't get greedy when you get a lower body fat %, lose more gradually as you go.

basal metabolic rate, the calories you would burn each day doing nothing but breathing.

Scales are not accurate Your weight will flucuate Use measurements

Feel free to add me

steam veggies set the fruit out to warm first It won't be possible to be healthier without changing something

Do one long run a week. Add a mile a week. At first, run at a relaxed, easy pace. Then gradually increase your pace, but you don't want to ever run as fast as shorter distances if you are training for a race. You can train for a half marathon with 20-25 miles a week, but you will need to cross train as well. There are a…

Fill up on fresh fruits and veggies. Watch calories on oils, nuts, complex carbs. Minimize processed, packaged vegan foods. If you are low on calories eat a big green salad, measure the dressing.

You are weighing yourself too often and then reacting to the result. I'd advise getting rid of your scale and using body measurements. Eating too little is not the reason you haven't lost more weight, but it is still a really bad idea, it could damage your health. Eat more, lose fat gradually, forget what a scale reads,…

can't know without more information, maybe genetic or lack of exercise or cosuming animal products. One thing for sure, it's not caused by eating whole plant based foods.

You might consider doing a time trial so you know what pace you should train at. Not to make the pace during the race, but just to be sure you don't overtrain.

If you want to improve your times you should do slower long runs, around 11:00 miles. Don't try to train near your race pace, especially when you get to 12+ mile training runs. Even if you run the marathon just for fun without a goal pace, training too fast will lower your chances of finishing. If you want to improve even…

Dont misunderstand, you should try to eat more healthily. It will help you lose fat and maintain a healthy weight, just not because of calories but for other more complex reasons. You might check out a movie, Forks Over Knives, it explains it well.