viajera99 Member

There's the issue right there. The simplest and safest way for him to run faster is for him to run more. It doesn't need to be fast; adding volume (at a comfortable pace) will allow him to race faster.

Sure, of course. It says "Hello, Nory. This forum is English Only. Here are the Spanish forums:..."

Hola, Nory. Este foro es solamente inglés. Aquí están los foros de español: https://community.myfitnesspal.com/es

Here's another super post with good sources of protein: https://community.myfitnesspal.com/en/discussion/926789/protein-sources/p1

It's your body telling you to take a day off! You'll probably improve your fitness with rest.

To make the treadmill more tolerable, I put my laptop on the console and watch videos from this YT channel: Treadmill TV Don't laugh! :p No it's not the same as being outside, but it's a damn sight better than watching the numbers on the TM. The Grand Canyon South Rim video is fantastic.

There's a great on-going monthly thread here: https://community.myfitnesspal.com/en/discussion/10670343/less-alcohol-june-2018-one-day-at-a-time/p1 There will be a link to the new July thread at the end of this one as soon as it's created.

With respect to moderation, I read something in Clare Pooley's excellent sobriety blog, Mummy Was A Secret Drinker, quoting Caroline Knapp from Drinking, A Love Story. I think I'm still a cucumber, but the next time I drink, I'll be thinking of this.

I lose from the top down. My face gets skinny first, my thighs never do! From the waist up right now I look like I'm about 25% body fat, from the waist down, it looks more like 30%.

Just want to say a big thank you to everyone that posts in this thread (and kudos to Julie, especially). I ended up having 1 glass of wine a few days ago with a dear friend, but it was one glass over an hour and a half, and I truly enjoyed it, and then I stopped, and I'm OK with it. And I'm still happy about my decision to…

This is why the scientific literature refers to Fat Mass (FM) and Fat-Free Mass (FFM), not "Lean Mass," to avoid this terminology confusion. It's probably a good idea to transition to this usage.

If you feel you need a multi-vitamin (that's a different topic!), go to Walgreen's or CVS or whatever, and get the least expensive generic house brand. With the caveat that the inclusion or exclusion of iron might be relevant, all the "Special Formula Just For Special Snowflake You!!!!!!!!" is money-wasting woo.

Here's a super simple couch to 10K. You can almost certainly start a few weeks into it, given your current level. Good Luck! https://hansons-running.com/pages/couch-potato-to-10k

OK, one more try. CICO is not a model. It is merely a shorthand restatement of the First Law of Thermodynamics: Energy is neither created or destroyed. Do you dispute that? Metabolic Adaptation is a description of something that has been documented to occur in some people who have had large amounts of weight loss in the…

Thank you for this great thread. I'm doing my own personal "Dry 'till July" challenge. I have never had a problem with alcohol before, but I had two incidents, one in March and one on May 3rd, where I had too much to drink and suffered consequences. Fortunately, they were not life-threatening or long-lasting or…

I have a little app called Recess (there are a ton of similar apps available) that reminds me to get off my computer every hour. I usually walk about 500 steps around the house before sitting back down. It can add up over the course of a day.

LOLOLOL, are you me? I actually prefer the Best Foods (Hellmans) Low Fat Mayo to the regular stuff. Unlike most "low fat" foods, they don't add corn syrup or sugar to make up for it. Trader Joe's non-fat plain Greek yogurt and their non-fat cottage cheese are actually quite palatable and a big source of protein for me.…

Dr. Bernstein's book is indeed excellent, although his strict low-carb advice is directed more towards Type 1 diabetics than Type 2 DM. The truth is that for 99% of Type 2 diabetics (and pre-diabetics), the miracle cure is weight-loss with a helping of exercise on the side, as many have already said.

I'm a big fan of Treadmill TV on youtube. https://www.youtube.com/channel/UCq5O2ZfzRQChMdahnpKpGVg/videos Just a note about getting faster. If you add the miles slowly, the speed will come by itself. I once trained for a 5K never going faster than 12 min/mile, and ran the race at 8.5 min/mile. Don't be in a hurry to go…

It very likely will be just fine. You should hunt around for a few BMR calculators and see what numbers you get, but given your height, a thousand calories/day is probably not an excessive deficit. You should be careful to meet your nutritional needs though; there's no wiggle room for junk food.

I would keep it simple. My fitbit gives me a pretty decent idea of what my TDEE is for a day. If I want to lose a pound/week, I eat about 500 fewer kcals than what my fitbit says for that day. If you haven't lost about 3 lbs 3 weeks later something is off, so just adjust your deficit accordingly. Much easier than worrying…

An oldie but goodie from the Eat, Train, Progress group

The other great thing is that Trendweight.com will take your weight and BF% data automatically from your FitBit account and do your 10 d moving average to smooth out the fluctuations. The individual BF% readings are worthless, but with Trendweight you can actually see the trend after you have enough data points.

I gotta say, it's pretty unlikely you burned 1200 calories cleaning the basement. And you should subtract out the 100 cal/hour you would have burned if you were just sitting watching TV for a net of 650 at the most. I would be careful eating that back.

Women usually don't carry their excess fat in their waistline like men. Did you lose inches in your hips and thighs?

Have a bagel with peanut butter. Problem solved.

It is a true weight, irrespective of water fluctuations, it's just lagging by a few days. That's the nature of using a running average. An excel spreadsheet can't predict either. If it's really important to you to know what you weigh THIS EXACT MINUTE then you can take your average weight loss and extrapolate from the…

I've found fat-free plain greek yogurt and fat-free cottage cheese are excellent ways to increase protein intake without bumping up the fat and carb macros too much. (I highly recommend Trader Joe's version of both if you have one nearby. Best tasting I've come across.)

You probably don't want to hear this, but you're probably not eating only 1600 cal/day. http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

I looked around at local gyms until I found one that looked like what I wanted (2 power racks, plenty of plates and bars, etc.). I went in and told the guy behind the desk that I was interested in power lifting and asked him if they had someone who specialized in that and he gave me the info on my trainer, whom I am very…