NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[metallicide]

Originally Posted by CFD

I've been reading this thread and see a lot of useful info but also see a lot of for lack of a better word mistakes. It may seem odd but you should not be that concerned with weight loss but more so fat loss. Weight loss exspecially on very low calorie diets is more often muscle loss and water loss. The concern should be fat loss.It seems that a lot of you are "starving" yourselves. This will show fast weight loss(muscle and water) but will back fire. To properly loose weight you must eat, try to eat 5 or 6 meals a day, every 2 1/2 to 3 hours. Eat your "healthy" carbs earlier in the day and taper them off as you aproach evening. Cardio should be an important component of weight loss but so is weight lifting. Building muscle mass has many benefits, faster metabolism, increased fat burning are two important to your goals. If you are lifting weights and you should be feed your muscles with a fast absorbing post workout drink, something simple, dextrose or maltidextrose with protein powder and water, consume it within 20 min. of your workout. All meals should be balanced with protein, healthy carbs and healthy fats. If you follow these simple rules fat loss will be a little slower but permanent and you will look and feel much better but what do I know.

Tmrow if I have time before work I will dig up some very useful info on how to find you maintenance calories so you can understand what you need to maintain, then drop 500 calories from that daily and that should lead to about a 3500 calorie deficit per week which should = about 1lb of fat loss. This is the safest and healthiest way to go about it imo.

For instance, if my maintenance is somewhere around 3k calories, I would eat 2500 per day to lose fat, or eat 3500 per day to try and gain muscle. Its not a race, its a long term process. those eating 500-800 calories a day are going to feel it real quick and its not fun. Your maintenence will vary on your weight, height, amount of activity per day.

[Bonnie]

Originally Posted by CFD

I've been reading this thread and see a lot of useful info but also see a lot of for lack of a better word mistakes. It may seem odd but you should not be that concerned with weight loss but more so fat loss. Weight loss exspecially on very low calorie diets is more often muscle loss and water loss. The concern should be fat loss.It seems that a lot of you are "starving" yourselves. This will show fast weight loss(muscle and water) but will back fire. To properly loose weight you must eat, try to eat 5 or 6 meals a day, every 2 1/2 to 3 hours. Eat your "healthy" carbs earlier in the day and taper them off as you aproach evening. Cardio should be an important component of weight loss but so is weight lifting. Building muscle mass has many benefits, faster metabolism, increased fat burning are two important to your goals. If you are lifting weights and you should be feed your muscles with a fast absorbing post workout drink, something simple, dextrose or maltidextrose with protein powder and water, consume it within 20 min. of your workout. All meals should be balanced with protein, healthy carbs and healthy fats. If you follow these simple rules fat loss will be a little slower but permanent and you will look and feel much better but what do I know.

I agree with everything you said! Small meals/ protien all day is the way to go! Keeps your metabolism going! cardio alone will help lose the weight but will not tone the body the way weight training will!!

[bossbunny]

Originally Posted by CFD

I've been reading this thread and see a lot of useful info but also see a lot of for lack of a better word mistakes. It may seem odd but you should not be that concerned with weight loss but more so fat loss. Weight loss exspecially on very low calorie diets is more often muscle loss and water loss. The concern should be fat loss.It seems that a lot of you are "starving" yourselves. This will show fast weight loss(muscle and water) but will back fire. To properly loose weight you must eat, try to eat 5 or 6 meals a day, every 2 1/2 to 3 hours. Eat your "healthy" carbs earlier in the day and taper them off as you aproach evening. Cardio should be an important component of weight loss but so is weight lifting. Building muscle mass has many benefits, faster metabolism, increased fat burning are two important to your goals. If you are lifting weights and you should be feed your muscles with a fast absorbing post workout drink, something simple, dextrose or maltidextrose with protein powder and water, consume it within 20 min. of your workout. All meals should be balanced with protein, healthy carbs and healthy fats. If you follow these simple rules fat loss will be a little slower but permanent and you will look and feel much better but what do I know.

I agree. I know from experience that you will eventually platue doing just cardio. You really do need weights to push you over the edge. For instance squats with weights is great because it targets the muscles in your thighs which is a big muscle and helps in building your metabolism. Look up how many calories you should be eating to maintain or loss weight. Try keeping a food journal to see if you are meeting your calorie goals. If your're starving yourself and working out your body is going to freak out and will try to hold on to weight. You have to find the right balance of what it needs to burn but still loose weight. Also for us cheapos, for a great after workout drink - chocolate milk. Its got what your body needs to replentish after a hard work out if your dont have that fancy smancy powder stuff. And always take your vitamins!

[metallicide]

Originally Posted by Bonnie

I agree with everything you said! Small meals/ protien all day is the way to go! Keeps your metabolism going! cardio alone will help lose the weight but will not tone the body the way weight training will!!

Good advice. Weights > Cardio, ladies dont be scared you are going to get big and muscley because you wont!

[CFD]

The above to posts are correct normally cutting or fat loss is about 500 cals below maintanence and bulking about 500 above, guessing does not work, if yo keep an accurate journal you will be shocked at how many calories you actually consume. Knowing your maintanance calorie intake is important and easy to figure out from there adjustments can be made. Plateus can be avoided easily at first, as you workout more it becomes more difficult, variety does work but you must stay on a routine long enough to get the benefits before you change it up. Usually something simple like a few extra minutes of cardio will work, sometimes a weeks rest will have amazing results. The thing is you must start with the basic, known to work methods, as you progress you will see what works best for you and adjust accordingly. Keep records so you can look back and see what works and what doesn't.

[Bonnie]

Originally Posted by metallicide

Good advice. Weights > Cardio, ladies dont be scared you are going to get big and muscley because you wont!

Thats right I've been lifting for about a year now and I didn't get big at all, here is a pic of me in a NPC competition and this is from 8 months of weight training ladies:

[SSMOKINHOT]

Originally Posted by CaniacFan

Great Idea. Ok, I'm in, but I need some help from the "professionals"..

I'm almost 6'1" and weigh 160-165. Would love to lose 10 lbs before my daughter's wedding (April 30th). I wear a size 10, and I'm good with that.

Here's my challenge. My thyroid was surgically removed, I take synthroid daily - hence no metabolism. Next, I've had three sports related knee surgeries so no treadmill or climbing devices for me. I can walk forever, but can't kneel, squat and limit the amount of stairs I climb. I'm thinking about getting a stationary bike at home

My work schedule is ridiculous. I work at a professional hockey arena and do plenty of walking (3-5 miles) 5x a week. I work anywhere from 8-15 hours per day so a gym is out of the question. It's nothing to get home from work at 1am and have to be back the next morning at 9am. Not a lot of healthy things available at work, various salads, fruits & veggies. I've got 20 events in February (out of 28 days).

The recipes look great but I've never done the protein (whey) shake stuff - but am willing to try - just need a step (or push) in the right direction.

I'm all ears. Lori

I hadn't seen anyone reply yet, so I will give you my two cents although I am not as "schooled' as some others in this thread. But considering your situation Lori, I think Weight Watchers is exactly the type of program you need!! It focuses on proper eating and with you only needing to lose 10 pounds by April you could easily obtain that goal through Weight Watchers and no additional exercise. If you aren't exercising, stay away from the protein shakes!! Those are for people looking to build muscle and you will actually gain weight if you are not exercising! Now if your goal is to add muscle, then that is a whole different story! Either way, it seems work is your biggest obstacle, so defeat that obstacle by planning ahead and packing healthy lunches and snacks and stock your office with healthy options for when you get stuck there late so you don't hit the vending machines/vendor booths!

Originally Posted by Bonnie

Protien pumpkin pancakes


I just made these and they are delish...

70g unflavored designer whey protein
6g ON vanilla protein
1C egg whites
124g 100% pure canned pumpkin
splenda, cinnamon, nutmeg, and allspice to taste (i used less than 1/4C splenda and about 1-2t of the others)

Mix well and cook like a regular pancake. I made 1/4C servings - the recipe made 7. I'd like to try the pancakes with grated zucchini as well.

Total Cals: 465, Fat: 6.1g, Carb: 15.1g, Pro: 84.1g, Fiber: 5.1g.

All your recipes sound awesome Bonnie, but how in the HECK do you measure in grams?????

Originally Posted by badgebunny

I agree. I know from experience that you will eventually platue doing just cardio. You really do need weights to push you over the edge. For instance squats with weights is great because it targets the muscles in your thighs which is a big muscle and helps in building your metabolism. Look up how many calories you should be eating to maintain or loss weight. Try keeping a food journal to see if you are meeting your calorie goals. If your're starving yourself and working out your body is going to freak out and will try to hold on to weight. You have to find the right balance of what it needs to burn but still loose weight. Also for us cheapos, for a great after workout drink - chocolate milk. Its got what your body needs to replentish after a hard work out if your dont have that fancy smancy powder stuff. And always take your vitamins!

Chocolate milk is my FAVORITE recovery drink!!!

[CFD]

Originally Posted by Bonnie

Thats right I've been lifting for about a year now and I haven't gotten that way at all here is a pic of my in my competition and this is from 8 months of weight training ladies:


Attachment 196492

It is almost impossible for a woman to get big and bulky without the use of steroids or groth hormones. Woman do not have the testosterone levels needed for big bulky muscles, besides there is nothing sexier than a woman with muscle, not even your Camaro's.

[SSMOKINHOT]

Originally Posted by Bonnie

Thats right I've been lifting for about a year now and I didn't get big at all, here is a pic of me in a NPC competition and this is from 8 months of weight training ladies:


Attachment 196492

So Bonnie, AKA "my inspiration," did you do heavy weights/low reps or high reps/lighter weights?

[Milk 1027]

High reps/low weights = muscle tone.

[metallicide]

Originally Posted by Milk 1027

High reps/low weights = muscle tone.

Define high reps....My wife(ktulu87) does the EXACT same workouts as me all 8-12 rep range and alot of core lifts (bench, squat, deadlifts) with 3-5 rep range. Not saying this is wrong, but alot of peoples definition of high reps is different

[Milk 1027]

To me it means 12-20 and up.

[Bonnie]

Originally Posted by SSMOKINHOT

All your recipes sound awesome Bonnie, but how in the HECK do you measure in grams?????

Well, this is the best way to explain, 1 ounce is roughly 30 grams.

[Bonnie]

Originally Posted by SSMOKINHOT

So Bonnie, AKA "my inspiration," did you do heavy weights/low reps or high reps/lighter weights?

I did less reps and more weight in the beginning then the last 3 months till competition I did less weight and more reps to tone.