NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[CFD]

Originally Posted by Dr. Love

Okay. I read this and just about hit the floor. Most of my diet is a Reeses and a Mountain Dew for breakfast, that is if I don't get my bowl of Cookie Crisp or something to that affect.

Snack, sometimes a banana...

Lunch, I usually just grab a honeybun or something out of the snack machine.

Dinner....Could be anything from a bowl of cereal to spaghetti.

I know everyone is cringing right now.

Amazingly, I am not looking to lose weight, just firm up. I am 5'2" at 105 lbs. Late 30s and gravity are starting to take its toll and things are not as solid as they used to be without effort. I go to Zumba a couple of times a week, but really nothing else. I would like to target my stomach first and go from there. What would step one be besides changing my diet? I actually like my junk food.

There are many different approaches to flattening the stomach but all of them, or at least all of them that work, require proper diet, without it results will most likely be marginal.

[25thanniversary]

Originally Posted by badgebunny

Go you! First week or so is the hardest... Then again phase two blows!

Can't wait for phase two

[25thanniversary]

Originally Posted by Bonnie

Good for you for starting the year off right! WoooHoooo!



Took my day off yesterday so I have to run my sprints today! light jog and sprints for 40 min.

Today is the day I prepare all my meals for the week, if I didn't spend a little time and prepare today I would be so lost, gotta stay on track!

Thanks Bonnie yea this year I am determine to finish a workout program and get fit.

[CFD]

Originally Posted by Dr. Love

Okay. I read this and just about hit the floor. Most of my diet is a Reeses and a Mountain Dew for breakfast, that is if I don't get my bowl of Cookie Crisp or something to that affect.

Snack, sometimes a banana...

Lunch, I usually just grab a honeybun or something out of the snack machine.

Dinner....Could be anything from a bowl of cereal to spaghetti.

I know everyone is cringing right now.

Amazingly, I am not looking to lose weight, just firm up. I am 5'2" at 105 lbs. Late 30s and gravity are starting to take its toll and things are not as solid as they used to be without effort. I go to Zumba a couple of times a week, but really nothing else. I would like to target my stomach first and go from there. What would step one be besides changing my diet? I actually like my junk food.

The diet above is probabally one of the best diets I've seen posted, it's food combinations are exscellent for a fat loss/muscle building diet.

[bossbunny]

Workout complete. Was only 30 minutes but I am already sore and my muscles were shaking after hahah. My toosh is gonna be sore tomorrow!

[CFD]

Most here now I say always eat your protein, here is a brand new study I just received that has more evidence on why high protein diets are beneficial. Always eat your protein!!


Calories Raise Body Fat When People Overeat, Not Protein
Medical News Today
In a study published in the January 4 issue of JAMA, researchers assessed 25 healthy individuals who were randomized to different levels of overconsumption on protein diets whilst living in a controlled setting. They found that those who consumed the low-protein diet gained less weight compared with those eating normal and high protein diets. Furthermore, they established that calories alone and not protein seemed to contribute to increases in body fat and that protein did contribute to changes in energy expenditure and lean body mass.
According to background information in the article, “Obesity has become a major public health concern with more than 60 percent of adults in the United States categorized as overweight and more than 30 percent as obese.” However, which role the composition of a diet plays in response to overeating and energy dissipation remains unclear.
George A. Bray, M.D. and team decided to establish whether the level of dietary protein differentially affected body composition, weight gain, or energy expenditure under tightly controlled conditions. They conducted a randomized controlled trial in 25 healthy, weight-stable American male and female volunteers who were aged between 18 to 35 years with a body mass index between 19 and 30 at an inpatient metabolic unit. The first volunteer was admitted in June 2005 with the last one joining in October 2007.
Following a weight-stabilizing diet, the researchers randomized the participants to receive a diet containing 5% of energy from low protein, 15% from normal protein or 25% on a high protein diet. During the last 8 weeks of their 10- to 12-week stay at the inpatient metabolic unit, the researchers overfed the volunteers. The protein diets provided a raised energy intake of about 40 % translating to 954 calories per day in comparison to the energy intake the volunteers received during their weight stabilization period.
The researchers observed an increase in weight in all participants, irrespective of sex. They established that those in the low protein diet group gained considerably less weight compared with the other two groups, i.e. 6.97 lbs. (3.16 kg) compared with 13.3 lbs (6.05 kg) in volunteers of the normal protein diet group and 14.4 lbs or 6.51 kg in participants in the high protein diet group.
According to the researchers:
“Body fat increased similarly in all 3 protein diet groups and represented 50 percent to more than 90 percent of the excess stored calories. Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet.”
The findings showed that the lean body mass (body protein) in the low protein group was lowered by 0.70 kg (1.5 lbs) during the overeating period compared with a gain of 2.87 kg (6.3 lbs) in the normal protein diet group and 3.18 kg (7 lbs) in volunteers in the high protein diet group. In addition, the researchers noted that the resting energy expenditure of 160 calories per day in a normal protein diet and 227 calories per day in a high protein diet increased substantially in the normal and high protein diet groups.
The researchers conclude:
“In summary, weight gain when eating a low protein diet (5 percent of energy from protein) was blunted compared with weight gain when eating a normal protein diet (15 percent of energy from protein) with the same number of extra calories. Calories alone, however, contributed to the increase in body fat. In contrast, protein contributed to the changes in energy expenditure and lean body mass, but not to the increase in body fat. The key finding of this study is that calories are more important than protein while consuming excess amounts of energy with respect to increases in body fat.”
Editorial: Overeating and Overweight – Extra Calories Increase Fat Mass While Protein Increases Lean Mass
Drs. Zhaoping Li, and David Heber, of the University of California in Los Angeles comment in an accompanying editorial, that the results of this study:
“Inform primary care physicians and policy makers about the benefits of protein in weight management. The results suggest that overeating low protein diets may increase fat deposition leading to loss of lean body mass despite lesser increases in body weight.
Policy makers and primary care physicians need to understand the role of the Western diet in promoting overweight and obesity.
Because this diet increases the risks of over nutrition through fat deposition beyond that detected by body mass index, the method used to assess the current obesity epidemic and the magnitude of the obesity epidemic may have been underestimated. Clinicians should consider assessing a patient’s overall fatness rather than simply measuring body weight or body mass index and concentrate on the potential complications of excess fat accumulation. The goals for obesity treatment should involve fat reduction rather than simply weight loss, along with a better understanding of nutrition science.”
Full study: Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating, January 4, 2012, Bray et al. 307 (1): 47 ? JAMA

[Bonnie]

Originally Posted by Dr. Love

Okay. I read this and just about hit the floor. Most of my diet is a Reeses and a Mountain Dew for breakfast, that is if I don't get my bowl of Cookie Crisp or something to that affect.

Snack, sometimes a banana...

Lunch, I usually just grab a honeybun or something out of the snack machine.

Dinner....Could be anything from a bowl of cereal to spaghetti.

I know everyone is cringing right now.

Amazingly, I am not looking to lose weight, just firm up. I am 5'2" at 105 lbs. Late 30s and gravity are starting to take its toll and things are not as solid as they used to be without effort. I go to Zumba a couple of times a week, but really nothing else. I would like to target my stomach first and go from there. What would step one be besides changing my diet? I actually like my junk food.

Add lean protien throughout the day, that will help build your muscles and just cut most of your sugar intake, and add more fruit and veggies, that first step will help support your muscles atleast, and you might want to add a few full body workouts you can google workouts with resistance bands and you can get a body ball and those workouts will take you in the right direction and start you off slow, and the zumba twice a week is great!

Originally Posted by 25thanniversary

Thanks Bonnie yea this year I am determine to finish a workout program and get fit.

Stay with it and you'll get there!

Originally Posted by CFD

The diet above is probabally one of the best diets I've seen posted, it's food combinations are exscellent for a fat loss/muscle building diet.

Thats great to know, your so technical! I know alot of my preparation to look like I should on stage is my diet so

Originally Posted by badgebunny

Workout complete. Was only 30 minutes but I am already sore and my muscles were shaking after hahah. My toosh is gonna be sore tomorrow!

Your cybex trainer came in?

[Bonnie]

Did my Sprints today what i did was walk fast for 1 min. jog for 1 min. and sprinted for 1 min kept this up for 40 min. this was a fantastic workout, it helps to always change cardio up, 6 days a week cardio is what I do, couple days I use my stairclimber, 2 other days I sprint, 2 other days I do walking lunges, walking squats and side skips, muscle comfusion gets results.

I've been on my diet for about 3 months now, outside of some bad days of eating during the holidays I pretty much kept my weeks on target eating super clean, here is my latest progress pic, my abs are looking better than they ever have I'm happy to say!

[CFD]

Originally Posted by Bonnie

Did my Sprints today what i did was walk fast for 1 min. jog for 1 min. and sprinted for 1 min kept this up for 40 min. this was a fantastic workout, it helps to always change cardio up, 6 days a week cardio is what I do, couple days I use my stairclimber, 2 other days I sprint, 2 other days I do walking lunges, walking squats and side skips, muscle comfusion gets results.

I've been on my diet for about 3 months now, outside of some bad days of eating during the holidays I pretty much kept my weeks on target eating super clean, here is my latest progress pic, my abs are looking better than they ever have I'm happy to say!



Attachment 322431

Looking good Bonnie. Your dedication and hard work is evident.

[Bonnie]

Originally Posted by CFD

Looking good Bonnie. Your dedication and hard work is evident.

Thank you CFD, I just need to keep it up and I'm hoping to be ready in a few months to compete!
I really want to kick some AZZ! hahaha

[bossbunny]

Originally Posted by Bonnie

Add more protien throughout the day, that will help build your muscles and just cut some of your sugar intake, that first step will help support your muscles atleast, and you might want to add a few full body workouts you can google workouts with resistance bands and you can get a body ball and those workouts will take you in the right direction and start you off slow, and the zumba twice a week is great!

Stay with it and you'll get there!

Thats great to know, your so technical! I know alot of my preparation to look like I should on stage is my diet so

Your cybex trainer came in?

No we still need to go look at them. I have been doing the workouts on that Nike Trainer App my sister showed me. They are intense.

Originally Posted by Bonnie

Did my Sprints today what i did was walk fast for 1 min. jog for 1 min. and sprinted for 1 min kept this up for 40 min. this was a fantastic workout, it helps to always change cardio up, 6 days a week cardio is what I do, couple days I use my stairclimber, 2 other days I sprint, 2 other days I do walking lunges, walking squats and side skips, muscle comfusion gets results.

I've been on my diet for about 3 months now, outside of some bad days of eating during the holidays I pretty much kept my weeks on target eating super clean, here is my latest progress pic, my abs are looking better than they ever have I'm happy to say!



Attachment 322431

Looking good Bonnie!! Sprinting is the best, me and Skip do it on warm days so as not to tick off his asthma.

[SSMOKINHOT]

Originally Posted by badgebunny

I am sore as all get out... No joke. But I am feeling great and I can see a small difference (might have been water weight). And I'm super impressed with myself for not cheating on my diet. LIKE A BOSS.

Originally Posted by sugar'n'spice

Sore is good ay? Hmmmm......Well, I am sore alright ! Ouch !

Sore is good!! I'm actually looking forward to getting sore when I get back into my hard core workouts as soon as my PT test is over on Tuesday!! I wanted to hold off on them because I didn't wanna be all sore for my test and decrease my performance!

Originally Posted by 25thanniversary

Today I just finished my 1st week of insanity.

Good for you!! Keep it up!!

Originally Posted by Dr. Love

Okay. I read this and just about hit the floor. Most of my diet is a Reeses and a Mountain Dew for breakfast, that is if I don't get my bowl of Cookie Crisp or something to that affect.

Snack, sometimes a banana...

Lunch, I usually just grab a honeybun or something out of the snack machine.

Dinner....Could be anything from a bowl of cereal to spaghetti.

I know everyone is cringing right now.

Amazingly, I am not looking to lose weight, just firm up. I am 5'2" at 105 lbs. Late 30s and gravity are starting to take its toll and things are not as solid as they used to be without effort. I go to Zumba a couple of times a week, but really nothing else. I would like to target my stomach first and go from there. What would step one be besides changing my diet? I actually like my junk food.

Cringe is probably an understatement!

Abs are made in the kitchen!! No matter how much cardio and ab exercises you do, you will always have a nice ugly layer of fat on your abs if you don't eat right!

Originally Posted by Bonnie

Did my Sprints today what i did was walk fast for 1 min. jog for 1 min. and sprinted for 1 min kept this up for 40 min. this was a fantastic workout I must say, it helps to always change cardio up, 6 days a week cardio is what I do, couple days I use my stairclimber, 2 other days I sprint, 2 other days I do walking lunges, walking squats and side skips, muscle comfusion gets results.

I've been on my diet for about 3 momths now, outside of some bad days of eating during the holidays I pretty much kept my weeks on target eating super clean, here is my latest progress pic, my abs are looking better than they ever have I'm happy to say!



Attachment 322431

Way to go Bonnie!!


------------------

Welp, today I ran 10 miles in 1 hour, 36 minutes and 58 seconds. I set out to run 12 miles, but at around 8 miles my IT band started to ache so I just went to 10. I'm supposed to be easing up on my mileage this week anyway because I am running a half marathon next weekend.

I have my PT test on Tuesday....it consists of a a waist measurement, 1 min of sit ups, 1 min of pushups and a mile and a half run. I got a 99 last year (out of 100)...I can never run fast enough to ace it. Seems funny with all the running I do that I can't ace it!! I just never focus on speed drills as much as I should...I'm always more focused on the long haul. Maybe one of these days I will focus on speed more and get that 100!!

[sugar'n'spice]

Originally Posted by badgebunny

Workout complete. Was only 30 minutes but I am already sore and my muscles were shaking after hahah. My toosh is gonna be sore tomorrow!

Do I ever know how you feel, lol My tush is sore also...lol !


But..in the end ..3 cheers for working out everyday !

[bossbunny]

Originally Posted by sugar'n'spice

Do I ever know how you feel, lol My tush is sore also...lol !


But..in the end ..3 cheers for working out everyday !

Go Jo!! Just be sure to give your body a day off once a week!