NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[Bonnie]

Workouts this Morning!


Day 4 – Back/Biceps

3 x 12 cg cable rows
superset
3 x 12 wg pulldowns
superset
3 x 12 swim fly
superset
3 x 12 c/g/r/g pulldowns
superset
3 x 12 bent over barbell row
superset
3 x 12 one arm cable pulldown on cable crossover machine


3 x 12 weighted hypers
superset
3 x 12 db pull throughs


3 x 12 incline db curls
superset
3 x 12 standing db curl
superset
3 x 12 ez curl bar preacher curls
superset
3 x 12 hammer curls
superset
3 x 12 standing barbell curl



Cardio this evening:


Cybex Arc – Do 7 times

Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 Pop squats


Just a reminder..........

Tomorrow is Friday!!!!!!!!!

[Bonnie]

Originally Posted by Jeffm

Day 3: Stationary Bike 35 mins, Rode 7 miles, Burned 558 calories, MAX HR 226, AVG HR 187. IN Zone 140-173 2 mins 36 sec. another good day at the gym kinda went by too fast. As you can see my HR bug came back with a vengeance but i soldiered on through it and finished. At no time was a really out of breath unless i was really pushing it like i do any other time. Thanks again for all your support.

Pushing through always gets results! Good Job!!!

[Bonnie]

Just wanted to share!

You want to lose weight??? then, STOP EATING OUT!!!!!!

I have never seen a population that eats out so much. Try cooking at home you know what goes into each meal, you control the portion size, and you control the caloric intake - hence healthier living, and weight loss.

[RubyCamaro]

Lots of good information posted yesterday. Much more than I wanted to try to digest while on vacation though. I will have a lot of stuff to look back, find, print & read several times to remember it all, when I get home. But Thanks guys.

[TCAT]

Originally Posted by Bonnie

Just wanted to share!

You want to lose weight??? then, STOP EATING OUT!!!!!!

I have never seen a population that eats out so much. Try cooking at home you know what goes into each meal, you control the portion size, and you control the caloric intake - hence healthier living, and weight loss.

Bingo! Many people can destroy their entire weeks weight loss by going out to eat in one day of the week. Other people can have small cheat meals (which sometimes can be beneficial psychologically and from a hormonal standpoint) that won't actually deter the weight loss much as long as it's within reason and they know exactly how many calories are in it. For example, if a person was able to eat 500 less calories per day than their "maintenance" calories. Then, they decided to go out on Sunday to Cheesecake Factory. If one of their meals had 2500 calories in it including drink refills (but their normal meal is usually 350 calories when they don't go out to eat), and they had a desert that was 1000 calories, there total intake for that meal including dessert was 3500 calories. That's 3150 extra calories in their diet. They WERE on track to loose 1 pound that week, but will now they'll barely see a tenth of a pound which isn't noticeable anyhow on a scale. This type of calorie range isn't that difficult to obtain when going out to eat at some restaurants with large portion sizes. This is just a rough example and more extreme example, but you get the idea and it happens to a lot of people. I always ask clients, "how did you do hitting our calorie limit mark this week?!!!". If they tend to respond with "wellllllll, I thinkkkkkk I did pretty well, but not sure", then I know the chance they hit the mark and stayed consistent was slim. I tell them that you have to KNOW, not THINK you hit the mark, as this leaves no way to stray from that level, and you can guarantee weight loss by the end of the week.

[CFD]

Yes, the infamous cheat meals. We've discussed this before. Cheat meals can be a very useful tool in maintaining a weight loss diet. The idea is that if you restrict cals for a period of time your body will go into starvation mode as it is called, so every 4-5 days you increase your calorie intake before this natural response happens BUT you should still eat the same clean foods as on your regular diet. Many people as well as many trainers claim that you can eat anything you want, within reason, and to some extent it is true but it is the same as I described before, it is like putting regular gas in your car, it will still run bit it will run better with premium. I am guilty of this as with many others but when you are on a maintenance diet or are not trying to loose a good deal of fat it is more forgiving. As TCAT says, it may have more phsycological benefits to help people stay on track the rest of the week and is a reward for all your hard work but becareful not to over-indulge and sabotage your efforts.

[CFD]

This topic opens a whole new subject, easy vs hard. With all the crap you hear and see on tv you would think weight loss or getting that sexy body you see on infomercials is as easy as taking a magical pill, or drinking a specially formulated smoothie or using a new fangled piece of shit exercise equipment. If it were true the US population would not be obese. It's all bull shit. If for one minute anyone thinks you can take a magical pill daily and eat anything you want and look like the models on tv that made the amazing transformation themselves you are sadly mistaken. Just as all the new fangled ab machines are bullshit. If you think you can lay on an aluminum frame and crunch yourself into some muscle bound sexy god or godess good luck to you. Most machines of this sort just as with ALL LEGAL weight loss supplements sell because they make it sound easy. Most of these exercise mahines take proven exercises and make them easy to do. For example crunch machines supposedly support you back and hold you in the proper position to do perfect crunches, the thing is if the machine does this for you then what the heck are your muscles doing. The idea of performing exercise is to make your body work but people buy this crap because "it looks easy, and easy sells".

Hard work and proper nutrition IS THE ONLY WAY.

[TCAT]

That's what's so interesting, lol. The two things PROVEN to work, sound nutrition and proper exercise, many people have a hard time believing and/or following. This is true even when you tell someone that we can help you achieve goals you likely never thought was possible. This is one of the many reasons our country has a high rate of obesity and disease related to unhealthy lifestyles. The supplement business and gimmick exercise machine companies make such a large profit by feeding off peoples insecurities and "wishes". They make you feel all warm and fuzzy inside to buy their product, and it provides small and tenporary fake motivation to loose weight, grow bugger muscles, etc. by purchasing their product and not having to put in an work to change your body. The people that TRULY want to change their life, are the ones that learn and go out and actually do it. Nobody or nothing magical will do it for you, do it all yourself, and you'll get there eventually.

[bossbunny]

Originally Posted by TCAT

That's what's so interesting, lol. The two things PROVEN to work, sound nutrition and proper exercise, people have a hard time believing and following. This is true even when you tell someone that we can help you achieve goals you likely never thought was possible. The people that TRULY want to change their life, are the ones that learn and go out and actually do it. Nobody or nothing magical will do it for you, do it all yourself, and you'll get there eventually.

Cause people want the easy fix. A pill or a drop. They don't want to give up certain things or they are afraid of failure at the gym... People have or foyers what it means to work hard for what you want.

[bossbunny]

And yes fast food/restaraunt food is bad. But I understand sometimes we just don't have a choice be it going with friends or something happens and your on the road an you have to eat. That being said DO YOUR RESEARCH. Research the restaraunts you go to and see the calories and fat of what you are eating. It will at least help you make smarter decisions about what you choose on the menu. I used to go to a restaraunt here in town and I ate the same thing every time until I looked up the calories. Never eaten it again since! Couldn't believe what I was putting in my mouth! I then found one of the healthiest things on the menu and I love it and I don't feel guilty! Cause even salads have hidden calories I know a few at Chilis are like 800+ calories? Before you go out look up the menu research and go in with a game plan.

[CFD]

Here is something that just came across my desk.


January 19, 2012 by Sumi Singh
Achieving your goals: How BAD do you want it?


It’s been a few weeks now since the start of 2012, maybe you made some New Year’s resolutions, and you’re hitting the weights hard, eating right, doing your cardio, and taking your own steps towards fitness success. Or did somewhere along the road, you got back in the swing of things at your job, and well, stuff just happened.
Just HOW did you lose that motivation?
Here’s a little phrase I came across, taken from The One Minute Manager
Look at your goals.
Look at your behavior.
Does your behavior match your goals?
As a trainer at a gym and a diet coach, I get to conduct many fitness consultations. There are many instances where I meet with a client, and I know it’s a home run. There are some that I know will take more education, rewarding, coaching, hand-holding, etc., and then there are some that I know will struggle (and maybe fail) to reach their goal.
What sets apart the guys and gals who reach their goals from the ones who just wish about it? I mean, ANYONE can write a goal on a piece of paper or post a picture on the fridge of their favorite fitness model. Writing, posting, and dreaming are easy. Changing behavior is not.
Here’s something I’ve learned from coaching the best of the best. The client that has to fit into that wedding dress by May 28 because she’s going to be the center of attention, in front of all her family, high school, and college friends? SHE’S getting to that goal.
The guy who wants to make a position on his team that requires him to be a certain weight at the start of the season? HE’S getting to that goal. The girl who’s going on a summer vacation with her know-it-all sister in law that she wants to show up in a bikini? SHE’S getting to that goal. The company wellness program team with a big financial reward for the most weight loss achieved? THEY’RE going to get that goal.
WHY?
One word: MOTIVATION.
The bride, athlete, summer vacationer, and “biggest loser” type of team members know that the consequences of NOT reaching the goal is motivation enough. NOT fitting in the dress and NOT looking the way she always dreamed of is not acceptable; not making position in the team and possibly losing an athletic scholarship? Unacceptable. Having to hear another condescending word from the mouthy sister-in-law? She’s not going to put up with it. And a financial reward? Money talks
Whether it’s the carrot or the stick approach these people are using to reach their goal, both are powerful motivators. Yes, deadlines are important. They create an instant time frame within which you MUST reach that goal. But you can have a deadline, and no DRIVE.


Sumi's Abs, Day before a photoshoot

See the abs on me in the pic to the left? I wanted to see abs, and wanted it BAD. I did whatever it took; and if that meant temporarily giving up a daily glass of wine to “unwind,” or resisting the call of the double chocolate brownie on the regular, so be it. Reaching your own goals may take a TEMPORARY tradeoff, a sacrifice, a moment of mental firmness where you say in your head: “I’m going to change my behavior to get to my goal.” If that means for a few weeks you’re giving up your daily caramel machiatto to get there, then that might be what YOU have to do.
Look at your own behavior. Are you doing the things you need to do to reach your goal? What can you do to achieve your goals? I’ve written here and here about keeping your momentum going while reach your goals. Any good coach loves motivating, and I’m no different. But sometimes you need more than motivation and more of a PUSH (or a kick in the butt). Tips like the ones I offer in the articles, like: keep it realistic, set mini and long-term goals, treat yourself, take breaks, find a partner, etc., are fine when you ALREADY have the motivation to see your goals through.
But for those of you who are still sitting on the fence with your New Year’s resolutions, contemplating if you SHOULD or COULD achieve those goals, ask yourself how you can move away from I SHOULD lose 25 lbs to I COULD lose 25 lbs.
COULD you track your diet for a few days and see exactly how much you’re eating? COULD you go to the gym, sign up for a race, or hire a personal trainer to get in more activity? COULD you change your behavior in the big ways or the little ways even, to work towards what you really want? COULD you work with a diet coach to stay on track and accountable? COULD you announce on Facebook or make it public within your close circle of friends or family that you’re going to fit into a size 34 pair of pants, or a size 4 in 3 months?
Of course you can.
And you WILL, if you want it bad enough

[RubyCamaro]

That is a good one CFD! I stand convicted. :( This morning we had our once a year brunch of country ham, grits, biscuits & red eye gravy. Mind you my verson of this terrible traditional country meal is not nearly as bad as my mother's version was. The ham is trimmed of fat and the "white" of the red eye gravy (the fat) is pretty much missing, but I don't fool myself into thinking this makes it a healthy meal. I probably injested enough salt for a week not to mention a variety of other evils in this meal. Our annual trip to a local resturant for buy one get one free steaks last night was no better. I did choose the baked sweet potato which I love & did not finish my steak (hubby did..........like the old joke he is fat on acount of sin.....it is a sin to waste good food so he eats it......every time). But Da_ n were these meals good! :( Why do foods that are so bad for you have to taste so good! And I know, moderation, and don't spend time grieving over a slip, and I will be back on track tomorrow when we get home. But I still felt the need to confess.

[bossbunny]

20 minute jog and then supersets for me in the books today. Feeling a little like jelly. But excited about steak and veggie shishkabobs tonight. Nom Nom Nom.

[SummoneR]

503 posts already... WOW!

I can't keep up so I will just post an update.

When I did my weigh in this morning I was at 22 pounds lost since I started my change back before Christmas. As you know I lost my holiday weight a week or so after they holidays. I am continuing to shed the pounds to a total of 22 consistent pounds as of today (If I hold it under a specific weight for at least a week I call it consistent) Next week I hope to be down a few more pounds and hopefully hold it for at least a week as well.