NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012 - Page 20

CFD · 01-10-2012, 03:30 PM

Quote:

Originally Posted by SSMOKINHOT

Welp, missed getting a 100% on my PT test by 13 friggin seconds!!!

Good news is I still improved over last year....lost 20 pounds, shaved off about 30 seconds on my run and a half inch off my waist.

Maybe next year I will actually focus on speed work and get that 100!

Regardless of the 13 sec you have some great results, I'd be pretty happy with myself if I were you.

Here is a trick that may help you with your speed without even directly working on it. When running you may try using ankle weights. You can gradually increase the weights in very small increments 1 or 2 lbs at a time, you won't even notice the difference and will soon be used to it. When the time comes that you run without them you will find new found speed.

bossbunny · 01-10-2012, 04:00 PM

Quote:

Originally Posted by SSMOKINHOT

Welp, missed getting a 100% on my PT test by 13 friggin seconds!!!

Good news is I still improved over last year....lost 20 pounds, shaved off about 30 seconds on my run and a half inch off my waist.

Maybe next year I will actually focus on speed work and get that 100!

Girl that is still something to be super proud off!! AWESOME job!

sugar'n'spice · 01-10-2012, 04:07 PM

Did my workout ! Woot ! Sore ! Woot !

CFD · 01-10-2012, 04:23 PM

Only had enough time for 20 min. on my stairclimber but I raised the intensity and holy bejesus, talk about a great workout, this was a change I needed, high intesity rocked and I burned almost as many calories! WooooHoooo!!!!

I am a firm believer in HIIT over regular cardio, you burn more cals in the 20 min than in 45 min cardio and on top of that the calorie burn extends well after the workout as it does when weight lifting.

CFD · 01-10-2012, 04:54 PM

Here is another e-mail that just came across my desk, some may find it useful after you've reached your weight loss goals

I know you’ve heard countless weight LOSS tips (eat more fiber, exercise, drink more water, eat more vegetables, etc etc). But, what about some guidance to stay where you are?
As a diet coach, I’ve had the pleasure of working with clients who’ve successfully lost weight and maintained it. And believe it or not, weight maintenance can be harder than weight loss. Why are THEY successful?
1. They don’t view it as a diet, but a lifestyle.
Once people get past the initial (minor) annoyance with having to weigh or measure food, they begin to understand proper portion sizes. Whether they’re at home, on the go, at a restaurant, or on travel, having a sense of the appropriate amount of food that keeps you trim becomes second nature. They are more mindful of what they’re putting in their mouth, and enjoy the benefits (i.e., maintain their weight) of eating sensibly. It becomes part of their life.
2. They embrace cooking and preparing meals.
Clients who have maintained their goal weight embrace clean eating, a term that most bodybuilders and fitness enthusiasts will recognize. “Clean eating” involves eating a variety of whole foods with minimal processing, plenty of lean meats, low fat dairy, whole grains, fruits, and vegetables, healthy fats (e.g., fish oil), high fiber foods, and eating several small meals throughout the day, usually involving a lean protein source.
Sadly, far too many strict dieters get into the mindset that clean eating is nothing but eating chicken, rice, and greens (or the “CRG diet”). The concept of eliminating an entire food group (such as some diets, e.g., Atkins) is nothing new, but it doesn’t make sense for a life long approach to healthy eating. Being TOO simplistic is neither healthy nor is it appealing. And even though I find myself (repeatedly) telling clients that clean protein is not just about eating bland chicken breast, it really is a message that bears repeating.

2a. Make clean cooking tasty and flavorful.

The nice thing about cooking clean is that it’s simple. Fried foods are generally not eaten and eating raw foods like fruits and vegetables are strongly encouraged. But that doesn’t mean you need to eat tree bark.

You may not be able to eat fried foods or regularly indulge in rich food pairings, like béarnaise sauce on your steak, Cesar salad dressing on your Romaine, a big dollop of butter on your grits, or a big lump of cream on your potato if you’re serious about weight maintenance. The good news is that you can still eat your steak, eat a flavorful salad, and still enjoy grits and potatoes.
There’s an abundance of herbs, spices, citrus marinades, rubs, and sauces that are perfectly appropriate for both the “diet” and maintenance phases such as: lemons, limes, any dry rubs, herbs, spices, vinegar (Balsamic, apple cider, red wine, etc), mustard, salsa, soy sauce, jalapenos, hot sauce, ginger, and garlic to name a few. You shouldn’t HAVE to eat boring food, unless you want to.
3. They understand the difference between a clean protein and a fatty one, a good fat, and a “bad” fat, a starchy carb, and a fibrous carb.
The novice dieter might initially struggle with determining what constitutes a healthy choice for a lean protein or a healthy carb, and what’s not. For the most part, it’s simply a matter of education. Read a book, or see if a nutritionist, diet coach, or personal trainer in your area offers a grocery store education trip. For my own clients who’ve walked the aisles with me, it can be a real eye-opener. Which brings me to my next point….
4. They’re pros at reading labels.
They scope out fat content, grams of protein, check the ingredient list, read calories per serving size, check for sodium and sugar content, and probably do other cool things like compare prices and check if it’s organic, or cruelty-free, or recyclable and so on.
5. They take it with them.
“Purse protein” is a term I’ve heard some clients use to describe how they pack either a protein bar, whey protein powder in a zip lock bag, or tuna pouches that can fit into gym bags, purses, office desk drawers, and so on. The same could be said of good fat sources, like almonds in your car, or healthy carbs (like packets of oatmeal or rice cakes) that you can toss in your travel bag and go.
6. They continue with accountability to either a personal trainer, coach, or perhaps a weight loss support group.
Some people might even use social media to inform friends that they’ve reached their weight goal and need the ongoing support. Either make it public, or find someone who’s paid to make sure you stay at your goal weight.
7. They take regular diet breaks.
Nonstop strict dieting is a surefire way to make you absolutely hate being mindful about food. Most strength training programs are built around periods of scheduled rest and breaks, and your diet should be no different. Whether this translates into a weekly “treat” meal, or scheduled week-long diet breaks, refeeds, carb-ups, and so on, the smart cookie knows that everyone needs a break from dieting. It’s important for both the body and mind, and ultimately helps with long-term successful weight maintenance.

25thanniversary · 01-10-2012, 04:59 PM

Just finished my 2nd day of my 2nd week of insanity. Going to have a turkey burger on wheat bread and a glass of water.

mikeb27 · 01-10-2012, 07:20 PM

Do you guys have any good sources online for protein, vitamins, etc?

SSMOKINHOT · 01-10-2012, 07:43 PM

Quote:

Originally Posted by Bonnie

Congrats Donna, thats awesome, and look at it this way, if you made 100% you wouldn't have anything to work toward for next year! and those are huge improvements!! You go girl!

Thanks Bon Bon!!!

Quote:

Originally Posted by CFD

Regardless of the 13 sec you have some great results, I'd be pretty happy with myself if I were you.

Here is a trick that may help you with your speed without even directly working on it. When running you may try using ankle weights. You can gradually increase the weights in very small increments 1 or 2 lbs at a time, you won't even notice the difference and will soon be used to it. When the time comes that you run without them you will find new found speed.

Don't get me wrong, I am happy!

Will have to give the ankle weights a try!

Quote:

Originally Posted by badgebunny

Girl that is still something to be super proud off!! AWESOME job!

Woot woot!! Thanks!!

Quote:

Originally Posted by sugar'n'spice

Did my workout ! Woot ! Sore ! Woot !

Speaking of sore...I saw this post today and thought it was awesome!!

Quote:

Originally Posted by mikeb27

Do you guys have any good sources online for protein, vitamins, etc?

www.bodybuilding.com is where I get all my supplements

Jeffm · 01-10-2012, 11:02 PM

Got my Chicken breast all cooked for work this week. Yum 1 Chicken Breast and half a can of green beans per meal this week. I work 12 hr days so i have to bring all my food in when i come in no leaving the worksite.

camaroitalia · 01-10-2012, 11:09 PM

what is "insanity"? i know a couple of people that do it but i have no clue what it is. i always thought it was a p90x workout but i dont see that anywhere on my videos so i am prob wrong.

camaroitalia · 01-10-2012, 11:10 PM

Quote:

Originally Posted by mikeb27

Do you guys have any good sources online for protein, vitamins, etc?

GNC

25thanniversary · 01-10-2012, 11:15 PM

Quote:

Originally Posted by camaroitalia

what is "insanity"? i know a couple of people that do it but i have no clue what it is. i always thought it was a p90x workout but i dont see that anywhere on my videos so i am prob wrong.

http://www.beachbody.com/product/fit...120111041446:s

Dznts · 01-10-2012, 11:17 PM

Quote:

Originally Posted by camaroitalia

GNC

My kitchen looks like a Gnc lol.

bossbunny · 01-11-2012, 08:33 AM

Quote:

Originally Posted by camaroitalia

what is "insanity"? i know a couple of people that do it but i have no clue what it is. i always thought it was a p90x workout but i dont see that anywhere on my videos so i am prob wrong.

Insanity is the sister HIIT cardio program to P90X. They keep your heart rate up almost all of the work out with small breaks. Its great but just be aware it can be tough on joints and if not done properly you can injure yourself.

I did Insanity and P90X and I love them both!! They are both great programs it just depends if you want weight training/plyo or cardio/plyo.

01-10-2012, 04:59 PM	#272
25thanniversary Drives: 92 Camaro Convt RS,2011 Camaro RS Join Date: Mar 2009 Location: Laredo,TX Posts: 2,167	Just finished my 2nd day of my 2nd week of insanity. Going to have a turkey burger on wheat bread and a glass of water. __________________ TEAM LLT 1992 Camaro Rs Convertible 2011 Camaro 1lt Rs

01-10-2012, 07:20 PM	#273
mikeb27 Drives: 2011 Black 2LT Join Date: Dec 2010 Location: Chicago Posts: 213	Do you guys have any good sources online for protein, vitamins, etc? __________________

01-10-2012, 11:02 PM	#275
Jeffm ICANHAZ Drives: 2013 CRT 1SS/RS Join Date: Jan 2011 Location: Skiatook, Ok Posts: 983 View My Garage	Got my Chicken breast all cooked for work this week. Yum 1 Chicken Breast and half a can of green beans per meal this week. I work 12 hr days so i have to bring all my food in when i come in no leaving the worksite. __________________ http://www.camaro5.com/forums/showthread.php?t=254430 Build Thread

01-10-2012, 11:09 PM	#276
camaroitalia Go Harder Than Baltimore! Drives: 2010 CGM Join Date: Jun 2010 Location: Baltimore Posts: 3,835	what is "insanity"? i know a couple of people that do it but i have no clue what it is. i always thought it was a p90x workout but i dont see that anywhere on my videos so i am prob wrong. __________________

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01-10-2012, 04:07 PM	#269
sugar'n'spice Drives: . Join Date: Oct 2009 Location: . Posts: 18,978	Did my workout ! Woot ! Sore ! Woot !

01-10-2012, 04:23 PM	#270
CFD Drives: 2SS/RS L99 BLACK Join Date: Apr 2010 Location: Franklin , MA Posts: 6,696	Only had enough time for 20 min. on my stairclimber but I raised the intensity and holy bejesus, talk about a great workout, this was a change I needed, high intesity rocked and I burned almost as many calories! WooooHoooo!!!! I am a firm believer in HIIT over regular cardio, you burn more cals in the 20 min than in 45 min cardio and on top of that the calorie burn extends well after the workout as it does when weight lifting.

01-10-2012, 04:54 PM	#271
CFD Drives: 2SS/RS L99 BLACK Join Date: Apr 2010 Location: Franklin , MA Posts: 6,696	Here is another e-mail that just came across my desk, some may find it useful after you've reached your weight loss goals I know you’ve heard countless weight LOSS tips (eat more fiber, exercise, drink more water, eat more vegetables, etc etc). But, what about some guidance to stay where you are? As a diet coach, I’ve had the pleasure of working with clients who’ve successfully lost weight and maintained it. And believe it or not, weight maintenance can be harder than weight loss. Why are THEY successful? 1. They don’t view it as a diet, but a lifestyle. Once people get past the initial (minor) annoyance with having to weigh or measure food, they begin to understand proper portion sizes. Whether they’re at home, on the go, at a restaurant, or on travel, having a sense of the appropriate amount of food that keeps you trim becomes second nature. They are more mindful of what they’re putting in their mouth, and enjoy the benefits (i.e., maintain their weight) of eating sensibly. It becomes part of their life. 2. They embrace cooking and preparing meals. Clients who have maintained their goal weight embrace clean eating, a term that most bodybuilders and fitness enthusiasts will recognize. “Clean eating” involves eating a variety of whole foods with minimal processing, plenty of lean meats, low fat dairy, whole grains, fruits, and vegetables, healthy fats (e.g., fish oil), high fiber foods, and eating several small meals throughout the day, usually involving a lean protein source. Sadly, far too many strict dieters get into the mindset that clean eating is nothing but eating chicken, rice, and greens (or the “CRG diet”). The concept of eliminating an entire food group (such as some diets, e.g., Atkins) is nothing new, but it doesn’t make sense for a life long approach to healthy eating. Being TOO simplistic is neither healthy nor is it appealing. And even though I find myself (repeatedly) telling clients that clean protein is not just about eating bland chicken breast, it really is a message that bears repeating. 2a. Make clean cooking tasty and flavorful. The nice thing about cooking clean is that it’s simple. Fried foods are generally not eaten and eating raw foods like fruits and vegetables are strongly encouraged. But that doesn’t mean you need to eat tree bark. You may not be able to eat fried foods or regularly indulge in rich food pairings, like béarnaise sauce on your steak, Cesar salad dressing on your Romaine, a big dollop of butter on your grits, or a big lump of cream on your potato if you’re serious about weight maintenance. The good news is that you can still eat your steak, eat a flavorful salad, and still enjoy grits and potatoes. There’s an abundance of herbs, spices, citrus marinades, rubs, and sauces that are perfectly appropriate for both the “diet” and maintenance phases such as: lemons, limes, any dry rubs, herbs, spices, vinegar (Balsamic, apple cider, red wine, etc), mustard, salsa, soy sauce, jalapenos, hot sauce, ginger, and garlic to name a few. You shouldn’t HAVE to eat boring food, unless you want to. 3. They understand the difference between a clean protein and a fatty one, a good fat, and a “bad” fat, a starchy carb, and a fibrous carb. The novice dieter might initially struggle with determining what constitutes a healthy choice for a lean protein or a healthy carb, and what’s not. For the most part, it’s simply a matter of education. Read a book, or see if a nutritionist, diet coach, or personal trainer in your area offers a grocery store education trip. For my own clients who’ve walked the aisles with me, it can be a real eye-opener. Which brings me to my next point…. 4. They’re pros at reading labels. They scope out fat content, grams of protein, check the ingredient list, read calories per serving size, check for sodium and sugar content, and probably do other cool things like compare prices and check if it’s organic, or cruelty-free, or recyclable and so on. 5. They take it with them. “Purse protein” is a term I’ve heard some clients use to describe how they pack either a protein bar, whey protein powder in a zip lock bag, or tuna pouches that can fit into gym bags, purses, office desk drawers, and so on. The same could be said of good fat sources, like almonds in your car, or healthy carbs (like packets of oatmeal or rice cakes) that you can toss in your travel bag and go. 6. They continue with accountability to either a personal trainer, coach, or perhaps a weight loss support group. Some people might even use social media to inform friends that they’ve reached their weight goal and need the ongoing support. Either make it public, or find someone who’s paid to make sure you stay at your goal weight. 7. They take regular diet breaks. Nonstop strict dieting is a surefire way to make you absolutely hate being mindful about food. Most strength training programs are built around periods of scheduled rest and breaks, and your diet should be no different. Whether this translates into a weekly “treat” meal, or scheduled week-long diet breaks, refeeds, carb-ups, and so on, the smart cookie knows that everyone needs a break from dieting. It’s important for both the body and mind, and ultimately helps with long-term successful weight maintenance.