Goal_Line Member

Most likely your body is retaining water due to inflamation as a result of starting a more intense workouts. When I change my work out it not uncommon for me to gain 4-5 lbs. Give it another week or so.

Kale Chips. Spray kale with spray olive oil, season, and bake at 350 for 17 mins. try em!

I significantly increased my activity level. and took a long-term approach. Weight loss will very signfincatly from week to week. Find a healthy lifestyle and stick to it over a long period of time. Don;t worry about short term changes in weight. There are too many variables (such as water) affecting your weight in the…

I agree with this. I think you are confusing BMR and TDEE.

I look upon what I've done as a lifestyle change, purposefully look to the long term. I know my a better lifestyle the results will come.

Go to a good shoe store and get them to fit you with shoes.

250 grams is probably a bit excessive. Lots of weight lifters target 1 gram per lb of body weight. So a 250 lifter would consume 250 grams. Others target 1 gram per lb of lean body mass. - personally this is what I do and I've been able to grain both strength and size. Frankly, you can go well below these targets and be…

Fish.

Don't keep any problematic food at home. The only snack food I keep are veggies - I'll allow myself all I can eat. If I want potato chips I need to get in the car to get them, that forces me to stop.

What is the intensity of your exercise? Our bodies adapt to exercise and there is less ROI as it does. Perhaps you would benefit by increasing the intensity. Check out various ways to do interval training. HITT or Sparticus Workout with those 5lb weights.

Get the book "New Rules of Weight Lifting for Women" - it will give you all you need to know. I believe this is a MFP group associated with this book, so you may want to join. Use free weights. Vary the work out. Use various compound movements (Pushes, Pulls, Squats, Deadlift). Each of these 4 movements can be done with…

HRM is best. The machines at my gym, allow you to input your weight and age, and they for the most part match the output of my HRM.

Get a HRM, that will give you the bets estimate for arobic activity. Be careful with estimates obtained form MFP, in the experience many of them tend to overestimate cals burned. Here is a website I go to form time to time to get estimates: http://www.healthstatus.com/calculate/cbc

Go to the boys side, use the free weights. And like Jimmie said compound lifts, which are: pushes, pulls, squats, dead lifts. For the first month I'd do 3 sets of 8-10 with 60 seconds rest between, while you break in. then you'll want to vary into other ranges. Use this first month to educate yourself. There is a great…

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones Check out the above thread. There is a spreadsheet where you enter weekly activity, and it gives you an estimate of TDEE. I personally eat a consistent calories every day. Even on rest or low activity days, under the theory…

I got the one for men, and highly recommend it.

I've seen research that supports this. Don;t have it on hand, you'll have to trust me.

Yep

Get out of a routine. Vary what you do daily. yes the same routine is boring. But also, you get less benefit form routines your body adapts to. Research different workouts, be creative, vary it all the time. One idea - check out the Sparticus Workout - you'll be too tired to be bored.

I totally agree with this.

With 46 lbs to lose from 182lb body you are not 15% BF. Try to get get a better estimate of BF.

Consider you appear to be at the start of you journey - I think it looks good. You're going to get gains out of anything you do because you body is new to it. After a while your body will adapt and you'll get less benefit. So in a month or two change your workout both in what you do and the intensity.

Here is my advise. Relax keep doing what you are doing. Weight loss is not linear. I went thorough weeks like yours and then suddenly dropped 4 lbs in a day. i was burring fat all the time, but my weight was not dropping due to other factors (water, constipation, whatever). I doubt it is muscle increase. The really is in a…

I've read research that exercise is a key factor is keeping the weight off. Exercise stimulates muscle growth. Muscle is where calories are burned, so more muscle equated to a greater baseline BMR. Plus exercise makes you look better.

Sparticus Workout.

Lean protean and all the veggies you want. Include some fruits, a limited amount of whole grain. No starches: potatoes, pasta etc.

For me it was good beer. I love IPA. When I was losing the weight I cut back on all booze. Had no beer. Once or twice a week I'd have 2 or 3 hard drinks on ice no mixer. After a month or 2 when I did have 2 IPAs one night I could not believe how bad I felt the next day.

This is consistent with my personal experience.

yes you plan is do able. but you'll lose a lot of lean body mass in the process, so when you are done you be skinny fat and perfectly poised to gain it all back and more.

HRM or Machines. I never trust MFP. There are some crazy high estimates entered in the database.