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| | shedding weightPage 1 of 2 (1, 2) | | I am not into fitness..but i did take up swimming.. it was working really good.. i was loosing weight..but i have now stopped.. and i am not fit enough to do aerobics.. what else can i do to shed the weight.. | |
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| shedding weight
Posted: 5/8/2008 12:54:52 AM | | Follow a reasonable diet with a small calorie defecit and get a regular combination of resistance and cardiovacular exercise. Nothing at all magic about it, no special books or diets required, no extreme boot camps or reality tv shows, just basic nutrition and excercise. | |
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Posted: 5/8/2008 1:02:37 AM |
Follow a reasonable diet with a small calorie defecit and get a regular combination of resistance and cardiovacular exercise. Nothing at all magic about it, no special books or diets required, no extreme boot camps or reality tv shows, just basic nutrition and excercise.
Pretty much. Eat less, move more.
"I'm not fit enough to...." is not an excuse. GET fit enough.
How many people are fit enough to do tabata or a free weight workout with lots of supersetting or trisetting or something right off the bat? Not many.
You have to build up conditioning and work tolerance over time, which you will never do if you think in terms of "I'm not fit enough to do X, Y or Z" and accept defeat before you even start. | |
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Posted: 5/8/2008 1:06:01 AM | It reminds me in fact of when I tell girls who want to shape up to lift weights and they reply "I'm not strong enough to life weights."
Really? So they're completely immobile during the day, can't even lift their own head up, can't move boxes around, can't do a spot of gardening, etc.?
My attitude to them is "How about go to the gym and don't try to bench 500lbs and you will see you CAN lift weights."
Sorry, I'm in a bit of a sarcastic mood today, but you get my point. It's not about trying to do exercise which is incredibly challenging, it's about doing exercise which is incredibly challenging to YOU, and much of that requires conditioning over time, whether it's cardiovascular endurance, muscular endurance, aerobic endurance, maximal strength, blah blah blah.
You get my point. | |
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| shedding weight
Posted: 5/8/2008 6:00:30 AM | Rosebud,
Mr Squelchy is right. The only reason you're "not fit enough to do aerobics", is because you don't do aerobics.
So, do aerobics. And do resistance training. A set of dumbells and a bench and a little instruction would do wonders.
But there is a diet, that is not magic, but in conjunction with regular exercise, seems like magic.
Basically, eat lean meats, eggs without the yolks, and tons of green leafy vegetables.
Eat only the good fats (olive oil, fish, nuts). No margarine at all. And NO sugars of any kind. That means no bread, no potatoes, scant amounts of starchy vegetables like corn.
Look up the Paleo diet. It is based upon what the hunter gatherers of old ate.
Burns fat like crazy, but it does take some discipline.
You can do it though! | |
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Posted: 5/8/2008 6:15:42 AM | grrr i am getting tired of seeing bad advice from people like you rgrnr49
there is nothing wrong with yolks in eggs, nor eating sugars. How the hell do you expect her to do high intensity exercise with no carbs, shell go hypoglycaemic! Carbs get turned into ....you guessed it glucose which is sugar!
Excess dietary protein will simply be converted to usable glucose in the body if its too high and if Omega 3 fatty acids arent there as well hormonal problems may arise, paleo diet does not cover these bases. We are not in the bloody dark ages we have evolved
Mr Squelchy had hit the nail bang on the head though, ive seen plenty of useful posts from him and is bang on with most of his info.
Basics
Carbs around high intensity training and resistance exercise
fibrous veggies and lean proteins along with your EFA fats with a small serving of carbs with subsequent meals
Exercise for 30 mins a day, if you cant then built it up | |
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| shedding weight
Posted: 5/8/2008 7:17:22 AM | Well sleeplessinessex, I agree there's nothing wrong with egg yolks, except for the cholestorol, and from looking at her pic, she might want to consider lowering it a bit.
And as far as her doing high intensity exercise, I just don't see her flipping tractor tires across football fields, or half hour bouts on a heavy bag right off the bat. That will take some time.
I do have the propensity to gain fat around my mid section, and I know what works for me. And that would be a good slam into ketosis right off the bat, which means zero sugars for a few days, then adding small amounts of oats and fruits. And yes, you are right. I've totally crashed after a workout without carbs. But it hasn't killed me. | |
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Posted: 5/8/2008 12:27:49 PM | {rosebud}
Change your nutrition from what has failed you up to now to this:
Rosedale Diet, on amazon.com This is nutrition-for-life, not a temporary weight-loss diet. Read the 60+ reviews.
Dr. Ornish's CVD reversal diet and the paleo/caveman/raw foods diets are all similar, and give the same excellent results.
If you don't feel like (Western) "athletics", then do hatha yoga. It will make you amazingly fit. Complement with pranayama, and achieve amazing pulmonary fitness with burning your lungs out with aerobic training. Try to find a teacher of yoga who follows B.K.S Iyengar. http://www.bksiyengar.com/
The "westernized" commercialized yoga is so far from the proven traditional hatha yoga that it mostly commercial crap with no "added value", sorta like industrial food. Ancient, traditional hatha yoga has been around and proven for a couple 1000 years.
Walk 30 min/day, as vigorously as you can but comfortably, to get your legs and hips in basic shape and your heart/lungs upgraded, too.
But the exercise is TOTALLY useless if you not change change your nutrition and drop the excess weight. They've rccently reported the "fat but fit" is a myth.
Yes, eggs are fine, but exclusively eggs from organic, free-range chickens.
Meat and dairy are actually healthful, but exclusively from grass-fed animals.
Industrial eggs, meat, dairy (the usual grocery store/restaurant fare) are Bad For Ya. If you can't find the organic, non-industrial stuff, forget about it. | |
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Posted: 5/8/2008 12:56:59 PM |
Well sleeplessinessex, I agree there's nothing wrong with egg yolks, except for the cholesterol, and from looking at her pic, she might want to consider lowering it a bit.
LOL, that is the most ridiculous statement I have ever heard. I guess because you look like a man in your picture that we should assume that you're a jerk? I have never had any problems with cholesterol or blood pressure even at my highest weight. | |
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Posted: 5/8/2008 1:08:13 PM | correction, dammit
"achieve amazing pulmonary fitness with burning your lungs out with aerobic training"
"achieve amazing pulmonary fitness withOUT burning your lungs out with aerobic training"
btw, be careful with the hatha yoga and pranayama. There are very positive, very subtle spiritual "side effects" (but it's not "religious", so don't freak out if your hard-core "Christian"). Saves a lot of money on airfare. Levitation is great!  | |
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| shedding weight
Posted: 5/8/2008 1:11:21 PM | rgrnr49 please do me a favour and shut up as you are spewing crap and it doesn't become you. Dietary cholesterol had very little impact on serum level cholesterol, you would have to eat close to 20 whole eggs a day to get enough dietary cholesterol that the liver produces. Any excess is disposed of by the liver
What raises cholesterol values is more often than not the highly processed nutrient void sh1te that is sold as healthy options these days, over-processed grains and damaged fats with little to no healthy omega fatty acids.
There is also no need to go into ketosis unless she is going to have a totally sedentary lifestyle, i dont recommend risking a hypoglycaemic coma either
Again as i said work up, it took me 18 months to lose over 100lbs and it took me around 6 months to get any decent level of CV fitness. showing some support for peoples goals vs ridiculing them is something i detest with a passion | |
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Posted: 5/8/2008 1:55:39 PM | WALK.
Walking is a great way to start to build up strength without causing undue stress on joints. And if you pick up the pace, it can be a good aerobic workout. Find a route you are comfortable with and establish a routine where you begin to add on length of time or maybe slowly add in some challenges like stairs.....
I agree yoga is a great fitness option, but yoga can be quite challenging (Iyengar is very structured but also a very physical yoga). Also, find a teacher and class you are comfortable with. I would suggest a restorative class as it is more about nurturing your body than pushing its boundaries. The best thing about yoga is that it is for everyone....all degrees of strengths and abilities.
Your profile says you are a "lady of leisure". You should have plenty of time to incorporate fitness into your life if you are serious about making some changes.
Eat well, in moderation, cut out junk food and drink sufficient water.
That's my advice.
Good luck. | |
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| shedding weight
Posted: 5/9/2008 5:02:47 AM |
LOL, that is the most ridiculous statement I have ever heard. I guess because you look like a man in your picture that we should assume that you're a jerk? I have never had any problems with cholesterol or blood pressure even at my highest weight.
Sorry sherilyn70, didn't mean to come across as a jerk. Only mirroring what my doctor told me. And I assumed that maybe he knew about these things. Up until about five years ago, I never had any fat accumulation around my gut. Kinda new at this. | |
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Posted: 5/9/2008 5:59:53 AM | I'm going to throw my oar in regarding the ketogenic dieting thing, IMO there's nothing wrong with it and it can be extremely beneficial for endomorphic body types with a high level of insulin resistance, providing you bear in mind carb refeeds should be regular, say once every week to 10 days.
In fact plenty of bodybuilders use CKD dieting for bulking as well as cutting.
Not saying you need to go totally carb free to lose fat, you don't, but a little bit of ketogenic stuff isn't bad as long as you don't remain ketogenic without carb refeeds for an extended period of time. | |
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Posted: 5/9/2008 6:09:28 AM | Not saying you need to go totally carb free to lose fat, you don't, but a little bit of ketogenic stuff isn't bad as long as you don't remain ketogenic without carb refeeds for an extended period of time.
No one should ever go totally carb free. Even Dr. Atkins himself wouldn't endorse that the last 10 years he was alive. It was a minimum of 10-20g from veggies during induction which was intended to be 2 weeks (but people have come to abuse) and then from there moving upwards to around 40g depending on how the body responds. After the weight loss phases (stage 4) the carbs went up even more. I was able to maintain at 60-100g per day. | |
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Posted: 5/9/2008 6:13:19 AM |
No one should ever go totally carb free. Even Dr. Atkins himself wouldn't endorse that the last 10 years he was alive. It was a minimum of 10-20g from veggies during induction which was intended to be 2 weeks (but people have come to abuse) and then from there moving upwards to around 40g depending on how the body responds. After the weight loss phases (stage 4) the carbs went up even more. I was able to maintain at 60-100g per day.
When I said "carb free" I meant including vegetables, just low enough to stay ketogenic. Obviously you need veggies if you want to stand a half decent chance at having a poo without creating and bursting several haermorrhoids all in one fell swoop. | |
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Posted: 5/9/2008 6:29:58 AM |
When I said "carb free" I meant including vegetables, just low enough to stay ketogenic. Obviously you need veggies if you want to stand a half decent chance at having a poo without creating and bursting several haermorrhoids all in one fell swoop.
LOL, I just have to clarify that because I'm sure you are aware that many many people will try and do a diet based on what they think it means instead of what it actually is. When you say carb free people will take that literally to mean 0 carbs per day and cut out needed things like veggies. These are the ones that also make themselves ill and then claim "low carb doesn't work" or "Atkins is bad for you". | |
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Posted: 5/9/2008 7:05:20 AM | I never meant that anyone should be totally carb free, and that's why I suggested green leafies. Lot's of them. I've done the totally ketogenic thing, and my workouts really suffered. No energy, and I lost both, fat and muscle mass. Not good.
But just for a few days, for the induction phase just to get your blood sugars down, it ain't so bad. Then add the "good" carbs to the diet.
If you think about the paleo man's diet, in the winter months, about all there was to eat was animal protein, and precious little fat, and they obviously survived. Some carbs could be found in roots like cat tail roots and such, and maybe some nuts, but it wasn't a staple. Nutrition was what, where and when you found it. | |
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Posted: 5/9/2008 11:39:12 AM | You can't really go no-carb, if you're eating a health whole foods, plant-based diet of fresh (recently alive and still full of nutrition) low-glycemic fruit, vegetables, nuts, seeds, and nut/seed/marine oils.
You CAN go very low carb on the above diet. On such a diet, you could cut all "explicit" carbs:
grains and grain products
potatoes and other starchy veg
high glycemic fruit
sugar of all types
After the weight loss phase, you COULD start to include the above carbs in small, intermittent quantities.
Or you couldn't! :)
... and maintain a lean weight by adding more of the very low-carb stuff in the first paragraph. After I lose all my weight, 10 pounds to go, I'll increase what I'm eating now, without adding the above carbs. The above carbs aren't necessary, and are the basis of most excess weight, because man didn't start eating them until he developed agriculture, about 10,000 years ago. Before 10,000 years ago, what was his multi-100,000 year diet? | |
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sbnt
| | Joined: 1/23/2008
Msg: 20 | |
| shedding weight
Posted: 5/9/2008 5:41:17 PM | What has been working for me (or atleast helped me to get started) was something I came across on Youtube called Thintuition. http://www.youtube.com/watch?v=E8MvLeBs5t4
Last march I started off over 310lbs. By June I was around 270. By September I was down around 255 and it plateaued to about 250 for several months. By February/March 08 I was down to my psychological barrier of 240. Weighing myself today the scale tipped below 230 (for the first time in years, probably highschool).
The first 40+ pounds I lost doing no exercise, sitting 8 and a half hours of the day chained to a desk in a call center. I had minimal exercise which was limited to walking from the house to the bus stop a couple minutes away.
With thintuition you have to listen to your body to determine whether you are hungry. The key is to eat slow. Give your self time to identify at which point you no longer feel hungry and stop eating. I did it by taking a bite, put my fork or spoon down, wait, pick up fork or spoon, repeat. There is a temptation to want to finish everything on your plate, but if you don't need it, you shouldn't eat it all.
Before I first started this, I could eat a footlong sub from Subway and occasionally feel "full". I would likely feel the urge to eat several hours later. After a month or two utilizing the thintuition ideas, I was able to eat only half of the sub and feel as full as I did when I previously had the entire thing. During my shifts I would consume a 710 ml bottle of Pepsi. As I progressed through thintuition, I was able to reduce my consumption where I'd usually have around half a bottle left at the end of the night.
Even with all the weight I've lost, I have not once eliminated foods and drinks I enjoy. I still drink coke, and have chips or ice cream, but I don't consume as much as I used to. By consuming these in smaller quantities, I minimize the chance that the cravings I might have would lead me to consuming more than I should. How many people feel guilty for "cheating" on their diet, or end up binging because they tried to completely eliminate a food or snack and could not resist?
I used to average a 2L (half-gallon) bottle of coke a day. I'm pretty sure the same bottle survives 3-4 days now. When I go to the store I usually buy 1 bottle, and don't buy another one until I go ot the store next time (usually 7-10 days). If I kept more around the house, I'm sure I'd drink more of it.
OP, if swimming was working for you, was there a reason you stopped? Any reason you couldn't start with it again? | |
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| shedding weight
Posted: 5/9/2008 6:10:07 PM | Walking,biking and other form of exercises are terrific calorie burners, but the best weight-loss plans increase physical activity and cut calories. Because a pound of body fat equals about 3,500 calories, a 154 pound person would have to walk briskly for almost 2 hours every day to lose a pound a week. A better approach would be to cut 300 calories from daily meals and walk for just 45 minutes.
OP, a year ago i was 72 pounds heavier than i am now, I was NOT in shape, but i did some form of exercise daily, it was something i took baby steps in doing and eventually i added more cardio and toning exercises. Maybe You could add some walking to Your routine,i just recently started running and currently run 2 miles a day. A year ago who would have ever thought, me, running!!! | |
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Posted: 5/9/2008 10:36:31 PM | sbnt
Congrats on the huge weight loss. I don't know or care what Thintuition is and I give you 100% credit.
What do you think you will get down to? 195-200 for your 6'4" ?
Portion control and slow eating are well-known healthy practices. The French, for example, can eat a 3 or 4 course meal, at home or at restaurant, but most Americans would get up and walk out because the portions are so small, and service between each course too slow. Guess which country has the larger weight problem? (although the French are getting fatter due to American style marketing and crap foods)
Just imagine how much faster you would have lost it, and how further you could go if you were eating only healhy food instead of hanging onto all that crap left over from your fatty days. :) | |
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rune3
| | Joined: 7/13/2006
Msg: 23 | |
| shedding weight
Posted: 5/10/2008 5:22:37 AM | If you'd like to do aerobics but don't feel fit enough to join a class yet, try getting a dvd and doing some at your own pace at home -- you should be able to learn the basic moves which will make it easier when you get to a class and you can pause the dvd player whenever you want. Alternatively, walking is a brilliant exercise and if aerobics appeals then you could also try dancing -- around the house, to your favourite songs.
Oddly enough, getting more sleep is supposed to help too :)
Best to adopt things you enjoy as a lifestyle change you can maintain, rather than as an activity you regard as unpleasant work in order to reach a goal. | |
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Posted: 5/10/2008 5:36:11 AM | rune3 - I think thats the most sensible of all info ive read on this thread!
being big does not mean u have high cholesterol - I know skinny people with terrible cholesterol while mine is average. Its about what you eat and how much you move! | |
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| shedding weight
Posted: 5/11/2008 3:46:41 PM | | Well Im doing the Reductil diet, and lost 7lbs in about 10 days. Eating a lot healthier and making sure I dont go into starvation mode which can be difficult with the pills. But by christ I am drinking so much water Im pissing like a racehorse! | |
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