NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[Dreamer2430]

Hello group. I think it's pretty cool that you guys are doing this. Techinically I started my plan in August of last year so it's really not a New Years resolution, but I will share it with you anyways. In August of last year, I realized that I was a little heavy (6' 1" 215lbs.) and my doctor told me that my bad chlosterol (LDL, right?) was too high and so were my triglyerides (again, sp?). So, I asked what I needed to do to correct this problem now so that I don't have to take any pills later in life. I was told that I would have to eat less sugar and fatty foods and both should correct themselves. I also spoke with a nutritionist to come up with a healthy weight (195 in 6 months, 175 in a year). I count my calories and exercise a lot (weights, cardio, yoga, zumba, taekwondo and brazilian jui-jitsu) and as of this morning I'm weight in at 170 lbs. (45lbs lost) I dropped the weight a little quicker than I should have, but I feel great.

FYI, my wife is a yoga and Zumba instuctor, so there are time when she tells me I have to go to her classes.

I wish you all the best of luck and I hope you continue to lose the weight. Great thread!

[Country Girl]

I don't know what to else to do. About 2 years ago I joined Jenny Craig, lost 40 pounds and can't seem to lose the last 15-20 pounds that I want too. The food is just too expensive and I need to change my workouts badly. I am not sure where to start? I own an ellipitical machine, a few weights, a giant balance/yoga ball, over the door resistance bands, a half worn out treadmill, and an inclined ab bench. I think my body is too used to the boring excersise video, worn out treadmill, and ellipticial workouts I have been doing. I know how to eat and even have one of those expensive, fancy armbands that tell me how many calories I am burning. Please help!

[CFD]

Originally Posted by Country Girl

I don't know what to else to do. About 2 years ago I joined Jenny Craig, lost 40 pounds and can't seem to lose the last 15-20 pounds that I want too. The food is just too expensive and I need to change my workouts badly. I am not sure where to start? I own an ellipitical machine, a few weights, a giant balance/yoga ball, over the door resistance bands, a half worn out treadmill, and an inclined ab bench. I think my body is too used to the boring excersise video, worn out treadmill, and ellipticial workouts I have been doing. I know how to eat and even have one of those expensive, fancy armbands that tell me how many calories I am burning. Please help!

The last few pounds are always the hardest, your body gets used to diet and exercise so sometimes you have to shake it up a bit. It's hard to give advice without knowing details so if you want to share some I'm sure there are a few of us here who could offer some suggestions. Do you have an accurate idea of what you eat and your exercise routine?

[CFD]

Originally Posted by SSMOKINHOT

What Food Labels Really Mean

You've seen these claims: "Reduced Fat!" "All Natural!" But these statements might not mean exactly what you think they do. Joanna Golub explains:

http://www.runnersworld.com/article/...0Really%20Mean

This is so true, that's why I always tell people rather than focus on the nutrition label READ THE INGREDIENT LIST, tha's what tells all.

[Country Girl]

Yes. I get up at 5 every morning and jog on the treadmill 1-2 miles. (it's so old all I can do is jog on it) OR I do a fat buring program on my ellipitical. (30 mins.) When I get home from teaching, I do sit ups with a 25 pound weight, and various arm exercises with my resistance bands. I just started Zumba this week, however it is only offered at my school on Tuesdays. I eat around 1200-1500 calories a day and I am still on the Jenny Craig food, but add in my own milk, veggies, and fruits. (What the program requires)

[CFD]

Originally Posted by Country Girl

Yes. I get up at 5 every morning and jog on the treadmill 1-2 miles. (it's so old all I can do is jog on it) OR I do a fat buring program on my ellipitical. (30 mins.) When I get home from teaching, I do sit ups with a 25 pound weight, and various arm exercises with my resistance bands. I just started Zumba this week, however it is only offered at my school on Tuesdays. I eat around 1200-1500 calories a day and I am still on the Jenny Craig food, but add in my own milk, veggies, and fruits. (What the program requires)

Have you been doing this continuously for a lengthy time. It may sound odd but if you have been doing the same exercises for a long time and eating the same cals for a long time you may need a short break, sometimes a week or two off can break a plateu. A few things with your exercises, situps and crunches do nothing for fat burning, arm exercises are great for the arms but again do nothing for fat burning. Usually fat burning(what most call weight loss) requires cardio to burn calories in addition weight training is important as well but doing exercises that utilize larger muscle groups or whole body exercises are much more beneficial.
Just as a general rule when doing cardio 20 min is absolutely minimal, after that is when you start to burn stored fat, usually 45min proves the most beneficial and up to an hour at most.Doing your cardio in the morning especially before eating is also good as your body doesn't have carbs on hand for fuel so you tend to tap into stored fat for fuel, so that's a good practice

All calories are not created equal so the food combinations and when you eat them can sometimes be adjusted to yield the best results. If your up to it you can post a typical days eating and we can take a look at it. From what I've seen programs like Jenny Craig and Weight Watchers produce good results and are acceptable for long term useage but are not designed for getting extra lean

[SSMOKINHOT]

Country girl...sounds to me like u need to crank up the intensity! Trade ur "fat burn" routine on ur elliptical for the cardio option...if ur treadmill inclines, trade ur jog for an uphill walk. On a 1 to 2 mile jog ur probably only burning 100 to 150 calories...an uphill walk at around 3.5 mph will burn more. Try some at home circuits...no weights or bands required...the key is to switch from each high intensity exercise to the next with little to no rest in between. Take a look at www.womenshealth.com for some great exercise ideas as well as some great information on everything health related! Best thing is u have come to the right place for advice and motivation and that, my friend, is the first step toward success!!!

[TAG UR IT]

moved from 300 last week to 315 squat this week. slowly getting up there in weights!

[ablackburn99]

Friday ( 2-25-11 ) Check in

Finally dropped a few more pounds... took me 4 weeks

Down - 3 lbs from 151 lbs = 148 lbs


Hopefully I will be able to start weight training again soon.

Anyone have any suggestions on a good bulk/cut routine?

I don't think I want to try and gain muscle and loose fat at the same time, so I was looking for some input on a schedule. For example... 4 weeks higher cal. intake, and heavy weight low rep (bulk), / 2 week lower cal. intake, cardio, and maybe some high rep low weight training (cut).

[CFD]

Originally Posted by ablackburn99

Friday ( 2-25-11 ) Check in

Finally dropped a few more pounds... took me 4 weeks

Down - 3 lbs from 151 lbs = 148 lbs


Hopefully I will be able to start weight training again soon.

Anyone have any suggestions on a good bulk/cut routine?

I don't think I want to try and gain muscle and loose fat at the same time, so I was looking for some input on a schedule. For example... 4 weeks higher cal. intake, and heavy weight low rep (bulk), / 2 week lower cal. intake, cardio, and maybe some high rep low weight training (cut).

I have several weight lifting workouts that were designed by pros, I have had good results with them and would be happy to post them. Several pages back is one that I found to be excellent, it is based on a 4 day split. How many days a week can you devote to training, I have some for 3 day splits and some full body workouts.

[Speedy1975]

Today's workout

Legs/Triceps
HS Hack Squat 225 @ 5x5 (hurt my back taking my 1400HP axles out of the car yesterday so I had to go lighter on this one).
HS Plate Load Squat Press 585 @5x5 will move up to 600 next week
HS Leg Extension 160 @ 5x5
HS Leg Curl 125 @ 5x5
Seated Calve Raise 90 7/5 (20 second negatives every rep = torture)
Super Nose Breaker 95 @ 5x5
Rev Grip Smith Bench 175 @ 5x5
Cable Rope Tricep Extension 110 @ 5x5
40 minutes treadmill incline walk

Meals:
6:30am 1 scoop ON Pro Complex pre workout
9:30am 1.5 scoops ON After Max post workout
10 am 1 cup coffee
12pm 1 cup brocolli, 6oz flank steak, 1 cup instant rice
3pm 1 apple, carb master yogurt, 2 hard boiled egg whites
7:30pm dinner - chicken stir fry, spinach salad

Curious to see if I've started losing weight (or bodyfat) again Monday. This past Monday I was up a couple pounds.

[CFD]

Originally Posted by Speedy1975

Today's workout

Legs/Triceps
HS Hack Squat 225 @ 5x5 (hurt my back taking my 1400HP axles out of the car yesterday so I had to go lighter on this one).
HS Plate Load Squat Press 585 @5x5 will move up to 600 next week
HS Leg Extension 160 @ 5x5
HS Leg Curl 125 @ 5x5
Seated Calve Raise 90 7/5 (20 second negatives every rep = torture)
Super Nose Breaker 95 @ 5x5
Rev Grip Smith Bench 175 @ 5x5
Cable Rope Tricep Extension 110 @ 5x5
40 minutes treadmill incline walk

Meals:
6:30am 1 scoop ON Pro Complex pre workout
9:30am 1.5 scoops ON After Max post workout
10 am 1 cup coffee
12pm 1 cup brocolli, 6oz flank steak, 1 cup instant rice
3pm 1 apple, carb master yogurt, 2 hard boiled egg whites
7:30pm dinner - chicken stir fry, spinach salad

Curious to see if I've started losing weight (or bodyfat) again Monday. This past Monday I was up a couple pounds.

As you know body weight can fluctuate quite a bit day to day. Calculating fat loss is key. I see your diet has been cleaned up considerably. I wouldn't panic at results, it seems you have only been eating like this for a very short while, keep your diet clean like this and see what happens in a couple of weeks. You've been doing this long enough to know you don't get major results overnight, it takes gradual progression but with your workouts and a clean diet it will come. I think your on the right track.

[Speedy1975]

Originally Posted by CFD

As you know body weight can fluctuate quite a bit day to day. Calculating fat loss is key. I see your diet has been cleaned up considerably. I wouldn't panic at results, it seems you have only been eating like this for a very short while, keep your diet clean like this and see what happens in a couple of weeks. You've been doing this long enough to know you don't get major results overnight, it takes gradual progression but with your workouts and a clean diet it will come. I think your on the right track.

We'll see how it goes. I got rid of the oats pre workout and got rid of the peanut butter for the most part as well to make up for the cals in the ON After MAX PWO.

However, I was dropping a pound a week exactly for 8-9 weeks and this past Monday I had put 2 lbs back on and bf% went up. I'll have to see what happens this upcoming Monday.

I hop on the scale everyday just to get a look, but only record it once a week as I agree it can fluctuate a bit day to day. I think a weekly check is good same time of day, first thing in the morning before eating or anything.

[CFD]

Originally Posted by Speedy1975

We'll see how it goes. I got rid of the oats pre workout and got rid of the peanut butter for the most part as well to make up for the cals in the ON After MAX PWO.

However, I was dropping a pound a week exactly for 8-9 weeks and this past Monday I had put 2 lbs back on and bf% went up. I'll have to see what happens this upcoming Monday.

I hop on the scale everyday just to get a look, but only record it once a week as I agree it can fluctuate a bit day to day. I think a weekly check is good same time of day, first thing in the morning before eating or anything.

Weekly or bi-weekly readings are sufficient and recomended rather than daily, I also hop on the scales every morning when I wake up, why I don't know just habbit I guess. If I remember right you check body fat using a bio-electrical monitor, is that right. Also curious to know how many days a week do you workout.