jhanleybrown Member

Easy Spin and yoga. Need a solid week of discipline before a brief but needed Thanksgiving break from calorie counting.

I'm over halfway to goal and no alcohol is a key component. I do give myself (usually) planned breaks (next one is Thanksgiving.. woot!). For me eliminating alcohol has two benefits: 1) the cals in the alcohol and 2) so, *everyone* has a fourth meal of…

45 min powerzone spin ride. Little bit of yoga. Get a break from my (no) alcohol diet on Thanksgiving. *very* excited. Have gotten to pre Thanksgiving goal weight but want to push this week to account for possible Thanksgiving backtracking.

So I'm solidly middle aged now but even in my 20s/30s tried to avoid running 2 days in a row as its hard on the body. Especially if you are not lean. So I'd find a secondary exercise with less pounding and switch off.

While I like MFP, I find the MFP evangelists annoying and perceive them as thinly veiled marketing interns. MFP calorie counting works for me because it's very efficient. And I'm goal oriented so it helps me stick to it because I'm trying to hit goal each day. It has most foods due to crowd sourcing and because I tend to…

Key to bad day is a) let it go (queue Disney princess) b) get back on track *the next day*. (Wallowing in your miss can cause a string of misses.) So instead of "I'm so bad. So sad. Blah blah blah." Try: "Mmmmmm. That pizza was *tasty*!!!! But back to it." Bam. You are now a badass.

Translate into miles...then Miles x weight in lb x .3 = calorie burn. Put in whatever time you deem appropriate for walking but manually over write cals it gives you. MFP over estimates walking by 50%+ so if you are doing a lot of it, it will mess up your goals if you use MFP estimates.

Yesterday 70 min spin with 30 min of it high intensity intervals. Today 45 min recovery ride/spin.

90 min endurance spin ride. Meant to get outdoors but it didn't happen. 6 long zone 3 intervals. On the progress side....past the halfway mark on weight loss. Woot! Woot!

Guy I went to college with took a year off in college to study astronomy at a lab in Antarctica. He took an erg. He took a photo of himself from a distance on an erg on the Tundra. It was so cool. It ended up as a cover photo for US rowing. You should take a drone and do the same shot in the desert!

Bro. Not shame. Badge of honor.

Another two thumbs up for active recovery. Can speed up recovery in my experience...flushes out lactic acid etc.. I do a little bit of yoga and will often walk 4-5 miles on an active recovery day. I try to do 7 days/week with 1 active recovery or 2 if I am trying to cycle a recovery week. My do nothing days are usually…

I'm a cyclist and do that for exercise but I walk 2-4 miles most days in addition....but usually in 2-3 walks. I do have a (very sweet) high energy dog so that helps. So I'm often walking once in the am and once in the evening. I also as a standard will walk for 20 min after lunch at my office as a mental break to reset…

I've found food to be accurate. But exercise to be *way* off at least for my common exercises. (Sometimes 50-100% too generous....). But there are standard formulas for cycling, running and walking which aren't complicated so I use those to estimate cals burned. But I've found the food to be fairly accurate. At least…

45 min powerzone ride on spin bike. First time in new zones on new spin bike. It's great. I've got my zones dialed in now so it was very hard, but also achievable Main sets were 3x9 minutes. Sets were 6 min zone 4, 3 min zone 5 7 min zone 4, 2 min zone 5 8 min zone 4, 1 min zone 5

3.2 or higher power to weight ratio on the bike. Working numerator and denominator (which is why in on MFP). Side benefit: Lower bad cholesterol to acceptable limits. Avoid statins.

60 min spin peleton endurance ride. Little bit of a diet break on Monday (and one day break from no alcohol) as I had tix to Seahawks/9ers. Very fun since I wore green and blue. Re establishing my goal to get 3.2 or higher power to weight ratio on the bike by spring. That either means I have to increase weight loss goal by…

Spin bike: 10 min warmup, 20 min FTP test 20 min recovery Tested about 235 FTP (averaged about 250 watts and took 95% of that)

When my SO (in my case wife of 20+) "exercises her leadership skills" or "advises me thoughtfully" about things like my weight or how I can lose weight, it's generally not effective. I'm losing some extra lbs. And a big part of that is not drinking. Which I really, really miss. She will often have a glass of wine. I'm…

I used to (as in the far distant past of last week) weigh in once per week. I'm losing weight but at a rate of 1 lb per week. Started weighing in daily based on advice here. When I did it once per week water fluctuations etc could give me an up or down weight. That was very demotivating for me. Weighing every day now and…

Beginning sculler here (although former competitive collegiant rower...but decades ago...obviously sweep). Light hands are my biggest issue. Catch way too hard in a scull (with wrists instead of fingertips). Had some coaching and everything else looking good. Although at first dug too much with port oar...i was told that's…

It's definitely possible. If you are 200 lbs and run for an hour and do 6 miles, just under 800 cals. (.66 x 200 x 6). That's doing 10 min miles - far from an elite athlete! But if you are 120 lbs...to produce the same burn in an hour you'd have to run 6 min miles and go 10 miles. Which isn't elite, but it's pretty damn…

You are burning about 70 cals/mile walked. So 30 min is about 105. Most fitness equipment and MFP have very overly generous algorithms for cals burned or they use gross instead of net. Here are some accurate algorithms: Running .63 x weight (lbs) = per mile cal expenditure (hills will increase this) Walking .33 x weight…

75bmin endurance spin ride. On NEW spin bike! Appears to be 10-30 watts more generous on power output with higher power getting more generous. Think that means I need to do an FTP test (basically a fitness test on a bike that's really hard). Not looking forward to that. New spin bike is smooth though. Also made to be able…

55 minutes on spin bike. Kind of easy but aerobic effort watching first episode of season 2 of the Jack Ryan series. Kind of a recovery ride.

I don't know....I had about a 25 year break from rowing and did some single sculling this summer...had not done a lot of sculling previously.... i found sculling pretty "zen"... when you are clicking and are feeling your swing and the boat just runs...it basically feels like flying. It's good exercise but when the boat is…

Just clarifying, swimming actually relieved my sciatica pain (not just a good exercise with sciatica for weight loss). I'd swim because it somehow loosened up parts that were tight and strengthened parts that were weak...if my sciatica was particularly bad....I'd head to the pool for relief. Sciatica sucks. Good luck.

I eat back 100% of exercise cals. But, I've found MFP to significantly over estimate cals used for my main forms of exercise. But those also had generally accepted formulas for more accurate estimates. Once i fixed that and used those (you can just overwright the calories when you input the exercise), everything worked…

Over halfway by Thanksgiving. Technically hit it this morning but it was a light weigh in. Won't count it until my daily ave for a week hits it.

I had sciatica 15 years ago. Swimming helped me a *ton. That and stretching, massage and a bit of yoga.