Replies
-
As my username may give you a clue, at one time I didn't have much of a life. Mine was not relationship related, it was mostly work related. Just a suggestion... Instead of watching TV and eating junk food, think of some recreational activities that you would enjoy doing as a couple. Some ideas... walking, hiking,…
-
If I am understanding you correctly.... I've been there and done that. For me as an example, I would eat an entire pizza by myself, couldn't stop until there was none left. Same thing with potato chips, and soft drinks (Pepsi, Coke, etc.) and some others like "fast food" (McDonald's, Wendy's, etc) were a problem. I know…
-
I really don't know if it will help but if was me, I would look into some core strength training. Both for abdominal and lower back. Planks, Crunches, back hyperextensions, etc..
-
As for the recommended sodium levels... from the Dietary Guidelines for American 2010: Because a Recommended Dietary Allowance for sodium could not be determined, the Institute of Medicine (IOM) set Adequate Intake (AI) levels for this nutrient. The AI is the recommended daily average intake level of a nutrient, and usual…
-
MRP defaults are set for 50% of calories from Carbs, 30% from Fat and 20% from protein. If you are just starting out, those are a reasonable place to start. Don't obsess if you vary around those points. FYI... 1 gram of Fat = 9 calories, Carbs and Protein are both 4 calories per gram.
-
You might try doing an internet search for "navy circumference body fat calculator". You should be able to find a calculator and a .pdf file that explains it if you are interested in the details. For woman it was as accurate as skin fold test and more accurate then the impedance tester relative to a hydrostatic weight…
-
According to the Dietary Guidelines for Americans 2010, the recommended macronutrients for adults are: Carbohydrate - 45-64%, Protein 10-35% and Fat 20-35%. - Referenced source: Institute of Medicine. Dietary Reference intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
-
It's going to be a very individual thing. Use either as a reference then adjust for you. I would not purchase a HRM just for tracking calories. It can be a useful tool for developing a cardio program, but then again so can perceived effort. I do use a HRM for cardio training and since I have it I do track the calories it…
-
Any recreational activity other then eating.... What other shared interests to you have? If I don't have some shared recreational interest, I've not been able to maintain the relationship. If you don't have a shared recreational interest maybe try developing some together. walking, hiking, running, cycling, kayaking,…
-
Preparing healthy meals doesn't need to be complicated. A couple of examples: Boneless Skinless chicken breast - sliced into then strips. Weight out 4 - 6 oz of strips. - In non-stick skillet on medium high heat brown chicken strips on each side - reduce heat to med-low. Take 4 oz of baby carrots and cook in microwave for…
-
Do an internet search for "Physical Activity Readiness questionnaire". It's a self-screening questionnaire that can help you determine if you need to consult a doctor before starting an exercise program. If in doubt, see your doctor anyway. While your resting heart rate is on the high side, it is not outside of the norm.…
-
I have always read that a good fitness program contains three (3) elements. 1) Stength 2) Cardio 3) Flexibility Some add a forth element of: Balance
-
Keep in mind the "automatic" setting that your HRM calculates is based on a statistical calculation, usually it is 220 - your age in yrs. This may not be accutate for you. My polar HRM had my max HR at 167 bpm. In reality I twice had a max hr of 180 bpm in back to back bicylcle rides. These where not just momentary spikes,…
-
I plan on starting a serious cycling program. I don't know if it makes any more since then a marathon, but it is a lot easier on the joints. I also want to investigate rock climbing, but that is more about strength training then cardio and may have to wait until I drop more weight and increase my strength. All in good time.
-
I am not much of a runner myself, but I am trying. I have found on some days when I just don't have it in me, that I have really been short on carbohydrates.... If you continue to have days were you just don't have it in you, look at your diet and see if everything is in balance..
-
Do some research on interval training.... I do a 1 to 2 ratio of intense effort vs. recovery. I do either a 20 sec intense: 40 second recovery, or a 1 minute intense; 2 minute recovery. I use a HRM monitor and try to push the intense portion to a HR of 90-95% max HR. Recovery portain I like to see my HR drop below 70 -…
-
My rule for myself is... after 3 days of rest, if it isn't significantly better, I call the doctor. If it is getting worse at any time, then call the doctor immediately. I don't remember were I came up with this 3 day rule, but it seems to works for me. Also my standard treatment for muscle pain / strain is RICE (Rest,…
-
Depends on how much effort I put into it.... If I go mountain biking, I'll log it.... I typically burn in excess of 1000 calories... If I go kayaking it depends... if I'm on the lake putting in distance and time, I log it. If I'm just lily-dipping, taking in nature, I don't. If I go for a walk or hike again it depends....…
-
While some parents do have their children take swim lessons as a "life skill", most adults swim for the enjoyment of swimming for recreation, fitness, or compitition. The people that I've know that took MA training, did it for the finess benifits, enjoyment and compititions. Not so much for self defense. Basicly the same…
-
A Personal Trainer should work with you to achieve your goals; you are after all the one paying the bill. If your goal is weight reduction, then that is what your trainer should be helping you with. If your goal is to increase lean muscle then that is what they should help you with. Have you clearly communicated what YOUR…
-
I like to keep it simple, quick and easy. Cut boneless chicken breast into thin slices. I use 4 oz. (about halve of 1 chicken breast fillet) Brown chicken in non-stick skillet add multiple vegetables... 1 carrot - cut into 1 inch pieces 4 oz cauliflower 4 oz green vegetable (green beans, broccoli, asparagus , etc) 1 medium…
-
I am doing strength training 2 days per week and cardio 2 days per week and participate in "active" life style on the weekends Strength - Monday and Wednesday Cardio (intervals) - Tuesday and Thursday On the weekends I stay active with cycling, kayaking, or hiking. I don't consider it as exercise, but in reality I burn…
-
Make sure you are eating sufficant to have the energy also. If you are consuming really low calories and carbs, you may not have enough fuel for your body to perform the additional work load.
-
Most likely both..... Make sure you shift to the easiest gear - smallest sproket in front, largest in rear. and go until you can't go anymore, then stop and walk the rest of the way up the hill. Or, stop take a breather and start again. Depending on the steepnest of the hill getting restarted part way up the hill can be…
-
skydive and rock climb. I'm sure I will think of a couple of more as I go.
-
Anaerobic is not the same as maximum HR. There can be very good reasons to go into the anaerobic range. Anaerobic is typically calculated to start at 80% of max, but in reality it will defer to some extend for each individual. I would recommend doing some research on training using a HR monitor, if you are interested in…
-
Keep in mind almost everything on this site is an estimate. The BMR that MFP calculates is just that a calculation. MFP doesn’t really know how much of your weight is from muscle, fat, bone, water, etc. When you enter your activity level, you are estimating it. When you enter the calories expanded on exercise it is just an…
-
Talk to your friend about your need for his support. If he still doesn't get it, (actions speak louder then words) than it may be time to take some time away from this friend. This is a difficult enough journey without your friends trying to sabotage it. Good Luck
-
Depends on you. MFP recommends 1 lb per week and a max of 2 lb per week. I think this is a little ridicules as a 150 pound person trying to lose 2 lbs per week is a lot different than a 250 lb person trying to lose 2 lbs a week. A better goal would be to base it on % of your current weight. From what I have read on several…
-
Do you do any type of stretching after running? If not try doing some stretching of the shoulders and back after your run, while your muscles are still warm. It helped me tremendously. I normally stretch all major muscles after running. If fact I consider the stretch to be the reward for running.
