kmblank Member

I drink a lot of coffee, however I'm trying to cut back because caffeine increases cortisol levels...which unfortunately affects your blood sugars, increases fat stores - especially in the belly, increases your appetite and reduces your ability to utilize amino acids (building muscle).

I think the hardest part of changing your lifestyle is being patient and being consistent. I know it's easy to stay but try not to get discouraged and just keep on your plan. It might take longer then you would like, but unfortunately that is usually the case and that's why so many people "slip-up". Good luck!

It's your heart rate...92 is on the high of normal. Average Resting HR for an adult is 60-100. I wouldn't worry to much about it...if you want...first thing in the morning, before you even get out of bed take your pulse for 15 sec. and times it by 4. That will give you a true resting HR.

If you are going to do the Ketogenic diet make sure to drink a lot of water to flush out the ketones. If you plan on doing this program for a long period of time then it might be beneficial to buy the ketone test strips - you can find them in the diabetic section at the drug store. You just want to make sure you don't have…

Portland

Tabata workouts are great if you are looking for something quick and high intensity. You can get an app on-line (Tabata Pro) and I usually use the bike or treadmill, but you don't need to have equipment to do the workouts. Another great one that I do is incline sprints on the treadmill - sprint for 30 sec., off the…

Vit. C is a water soluble vitamin...any extra that your body doesn't utilize, your body will just get rid of it.

There are a ton of exercises that you can do with resistance bands. Just go on-line and google it. There are charts that will give you exercises for full body workouts, apps that you can add to your phone that will guide you through a workout, ect. I think resistance bands are great and a great addition to your workout!

The longer you keep the weight on the harder it will be to tighten up those areas. I have some area's that I have loose skin, but to be honest, I look at that as a success. The extra 50 lbs is actually much harder on your joints, heart, kidneys, self esteem, etc...so keep going...you are young and I have a feeling your…

I would have him come with you to your next endocrinology appointment. I'm sure your doctor would be happy to sit down with him and list all the complications associated with being diabetic, along with all the other comorbidities associated with being obese!

That's a great start! You might want to figure out your target HR for fat burning, if that's your goal and then just check it throughout your cardio session. I would also suggest weight lifting.

I think it takes about 3-5 days. You should be able to exercise...however your energy levels are going to be very low with the lack of carbohydrates. If you plan on exercising...eat some fat (Avocado) before the workout - that will give you some quick energy to get through the workout.

It sounds like you are doing really well with your tracking. Unless you are scanning everything from the labels you eat, there is going to be some error because not everything entered into the database is correct.

Treadmill: Warm-up 5 min. Sprint 30 sec (how fast you run depends on what you are comfortable with) at an incline of 6 - pause treadmill and do 25 squat jacks - rest 60 sec. Back on treadmill and repeat 7-8 times. Obviously if you don't have access to a treadmill you can do your sprint anywhere.

Personally I lift 5-6 days/week for about 1 hr and I vary my workout everyday. I tend to focus on certain areas Back/Bicep; Chest/Tri; Shoulders/glutes, etc...this way those area's get a rest on the off days. Afterwards I will do about 30 min of cardio - again I vary it every time - someday's more of a steady state, some…

It really depends on your training schedule and the intensity that you are going to be training. If you are lifting weights and cardio several days per week then your trainer is probably close. If you are questioning the number your trainer gave you, sit down with him and find out how he came up with that number. Good luck!

I don't log mine but if it helps you keep track of what you are taking daily, then that's great. If you are tracking your macro's and calories to a tee, then maybe track your Omega's, since they have calories and fat.

Yoga has helped a ton with my flexibility with lifting. I use to have a hard time with my squats - tight hips and hamstrings, so I have included yoga into my weekly routine and now my range of motion is so much better with no injuries.

You have to expect to gain some of that weight back. Depending on the flu symptoms,I have to assume that you might have been dehydrated and the fact that when you were sick you probably weren't eating an adequate amount of calories, hence the big weight loss. I would just get back on track when you are feeling better,…

In order to fit in weights you could do your HIIT training and spin, then add 2 days of weights. That would still give you 2 days of rest. You don't have to have a rest day in between each workout day. However, you know how your body feels after a workout, so you are the best judge.

It should state how many servings per bottle - if it say's 1 serving then it's 5 calories for the entire bottle

This might be a good resource...http://www.todaysdietitian.com/newarchives/063008p28.shtml Bob's Red Mill has a Organic High Fiber hot cereal that would be good for breakfast or snack. Just be careful if you aren't used to a lot of high fiber food, you might want to take it a little slow so you don't have stomach issues.

I never said to OP that she has to drop all "junk food" COMPLETELY from her diet for the rest of her life! She asked for help on how to lose weight and I gave my suggestions, as far as shopping for food. Over and over again I see posts from people that say that as long as it's within your calories you can eat it, fast…

It's all about sensible eating. When you go shopping focus on healthy proteins (poultry, lean beef, fish, lean pork) good complex carbs (potatoes, sweet potatoes, rice, quinoa, etc) fruits and veggies. You will hear from others that if it's within your calorie deficit you can eat it, junk food and all, but to me that…

Definitely talk to your doctor and a Registered Dietitian. Depending on what your blood glucose levels are and your target range, will determine how many carbs you can have with each meal. Plus with your activity, that will also change your numbers. At first it will take some trial and error to figure out what's best for…

I'm making an assumption that you are a nurse. I would say you are more on the moderate activity level. If you are feeling hungry then maybe change your activity level for a couple of weeks. With the additional calories you can see how you feel and also see if it affects your weight loss. I'm a nurse and I know on my work…

You could join a baby boot camp or Stroller Stides. It would get you the exercise you probably want and also provide a support/motivational group with others that have similar goals.

Syntha-6 Isolate is very good and I use protein powder to help meet me protein needs and for convenience. A good time to use the powder is post work-out.

It can be overwhelming thinking about tracking/weighing your food, drinking all your water, getting your exercise in, etc. Especially if you are stressed from other factors. Maybe start out setting one goal for a week, like tracking all your food or getting all your water in. Then just focus and achieve that one goal. The…

With all the running and other exercise...1200 calories might be too low. Also have you considered weight training your lower half? Building those muscles (upper and lower) are going to improve your metabolism throughout the day and burn more fat.