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You don't have to be a "gym bunny." If you can't get the body you want with 30 minutes of vigorous exercise five days a week, you need to change up your routine.
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For me, it is about taking on the mindset of a recreational athlete and incorporating habits and strategies that support my athletic and fitness goals.
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I currently run three days a week: Tues (45 mins), Thurs (45 mins), and one weekend day (1 hour). My next progression will be the leap to four days a week, probably Tues, Thurs, Friday and Sunday.
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The book Running On Air helped me figure out how to run by feel early on.
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Steak salad Tuna salad 7 oz steak with baked potato Grilled chicken with green beans and potato.
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If you've come up with any more, I'd love to hear it.
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I have NEVER been able to fit into boots, even when I had extremely low bodyfat.
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I dunno. Between the quality dark chocolate, the new wardrobe and the running shoes, I'm broke.
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Endomondo because you can program intervals.
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And getting stronger will help you grow muscle when you move to maintenance, as well as increasing the effectiveness of your metabolism right now. Resistance training has a lot more benefit than simple calories burned.
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You laugh now...
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You can maintain it. You can gain strength. You just can't GROW it. In order to increase muscle, you need to have protein to store. If you're using all of the protein you take in for energy, you aren't going to have any left over to store.
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High five on the heavy lifting. That'll give you more room in your metabolism in the long run. Good job on the weight loss as well. It can feel slow, but you'll notice huge changes along the way.
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How long have you been losing? How long have you been exercising? How are you measuring muscle gain? Do you lose consistently or do you plateau/gain for two or three weeks at a time?
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I like to focus on the 4 Ms: Macros: make sure that you are eating to your MFP calorie goal and getting enough protein and fat. Micros: make sure you are eating a balanced diet that includes the RDA of all micronutrients over a week's time. Moderation: you don't get bonus points for eating more than your RDA of the micros,…
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You can't build muscle at a deficit. However, you can lose weight over the course of a month and not be at a deficit the entire time. If you eat slightly over and then slightly under, while resistance training, you can build a little muscle and then lose a little fat alternately. It's not as efficient as bulking and…
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Regular exercise is an important component to this as well.
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Losing half a pound a week puts her really close to the recomp zone.
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You can't trust the infomercials, but calorie counting doesn't work for some people: - Lack of control or insight into the content of their diets - No tools to make it easy (if I had to paper journal and then look up everything, I'm not sure I could) - Texture issues or other things that drive limited choices - Metabolic…
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I keep touching my thighs, amazed at how much is missing. When I look in the mirror, I see an imaginary outline of everything that used to be there.
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Some people eat poorly their entire lives. Then, when they are trying to eat heathier on MFP, have trouble coming up with ideas for a balanced diet. However, MFP isn't about trying to eat the fewest possible number of calories. It's about learning to eat at a healthy level for your body - not too much and not too little.…
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I focus on the 4Ms: Macros: make sure that you are eating to your MFP calorie goal and getting enough protein and fat. Micros: make sure you are eating a balanced diet that includes the RDA of all micronutrients over a week's time. Moderation: you don't get bonus points for eating more than your RDA of the micros, so you…
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I would start with the number of calories you are getting. Are you fueling your activity?
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I pay attention to the Four Ms: Macros: make sure that you are eating to your MFP calorie goal and getting enough protein and fat. Whether you meet the requirements of a specific macro won't necessarily affect weight loss, but it might affect your overall health. Micros: make sure you are eating a balanced diet that…
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Yes. I was surprised at how not-hungry I felt when I had a reasonable calorie goal. I was surprised at how much "nutritious" food I actually needed to meet my RDA (not as much as I'd thought). I was surprised at the effects of "only" 30 minutes of walk/running 3 days a week. I was surprised at how little time logging my…
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In
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^^This
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You know what? I'm totally on your side with this. And I think you should just walk away. There is no way that you are going to convince anybody at this point. Next time, try venting on your own wall, instead of in the open forums. The forums are a good place for lots of opinions, not so much for emotional support. Just go…
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What butt heads! Take one of their double beef burgers and eat it without the bun. You paid for it.