Weight Loss Challenge

[djansen]

No resistance training. I never got into it although did it when I was in rehab after surgery for a herniated disk.

From a weight loss standpoint as well as overall health standpoint if would definately be in your best interest to start resistance training. Your goal in healthy weight loss should not only in dropping lbs but maintaining and at some point adding lean body mass.
Also, if you look into studies of weight training vs aerobic cardio the results in regards to fat mass lost, strength increase, and VO2 will surprise you.
And fyi, bouts of high intensity interval cardio is being shown to be FAR more effective and study after study is proving this.

[Pyrate81]

Today felt like a slog but the time turned out better.


Miles: 3.5
Time: 53.30 minutes
Calories: 1000
Time per Mile: >15min


Notes: The calories were probably the same today as yesterday; my heart rate strap/censor was reading odd numbers so an adjustment is necessary.

[Pyrate81]

Today felt much better. Guess I had to shake some of running rust off.


Miles: 3.5
Time: 50mins flat(3.5mins faster)
Calories: 1200
Time per mile: >14(cut almost a full minute off my time)


Sweat plus sacrifice equals success.

[4theSNAKElady]

Go Capn go!!!

sent from my incubator

[Archimedes]

Ron and I started motivating each other, and while I didn't get out and run the way I'd hoped to today, I took several long walks and an actual hike in the ravine behind my house. I was out about 3 hours. I feel pretty good, a little achey but eh.

[Pyrate81]

Go Capn go!!!

sent from my incubator

I'm going.

Ron and I started motivating each other, and while I didn't get out and run the way I'd hoped to today, I took several long walks and an actual hike in the ravine behind my house. I was out about 3 hours. I feel pretty good, a little achey but eh.

Achey is good. Feel the warp overtake you, it is a good pain.

[Pyrate81]

Miles: 3.5
Time: 50min 30sec(30secs slower)
Calories: 1200
Time per mile: >14(still under 15min miles)



Sweat is fat crying. Make fat cry.

[Aztec4mia]

Set smaller goals for your self with an overall goal at the end(besides the weight loss) 3 miles to start off is a little much, unless your a cross country runner getting back into it. Example: start off with a mile, when you hit the 11 minute mile do two with a same goal to get 11 minute each and work your way up to 3 or how ever many more you want to do.

Alot of people make the mistake of going balls to the wall and end up burning themselves out before they reach their main goal. Setting smaller quicker obtainable goals will keep you motivated when you reach each one. It will give your body time to adjust and keep you from thinking how far away your goal is. I do agree with the above post about the HIT cardio.

80% of a diet is nutrition, everyone can loose weight just by changing their diet even if they do not exercise. Try 5-6 smaller meals throughout the day it will ramp up your metabolism. Don't be afraid of good fats from things like olive oil(not heated), fish oil, raw nuts, avocados etc.... high qaulity carb sources: sweet potato or yams(sweet potatos have a better vitamin content), brown rice, white rice, cream of rice, etc.... and protein chicken, turkey, fish, lean ground beef, etc....

Best of luck with your goal, sounds like you shouldn't have no problem doing it.

[djansen]

Set smaller goals for your self with an overall goal at the end(besides the weight loss) 3 miles to start off is a little much, unless your a cross country runner getting back into it. Example: start off with a mile, when you hit the 11 minute mile do two with a same goal to get 11 minute each and work your way up to 3 or how ever many more you want to do.

Alot of people make the mistake of going balls to the wall and end up burning themselves out before they reach their main goal. Setting smaller quicker obtainable goals will keep you motivated when you reach each one. It will give your body time to adjust and keep you from thinking how far away your goal is. I do agree with the above post about the HIT cardio.

80% of a diet is nutrition, everyone can loose weight just by changing their diet even if they do not exercise. Try 5-6 smaller meals throughout the day it will ramp up your metabolism. Don't be afraid of good fats from things like olive oil(not heated), fish oil, raw nuts, avocados etc.... high qaulity carb sources: sweet potato or yams(sweet potatos have a better vitamin content), brown rice, white rice, cream of rice, etc.... and protein chicken, turkey, fish, lean ground beef, etc....

Best of luck with your goal, sounds like you shouldn't have no problem doing it.

some good suggestions here but a few nutrition myths.

Meal frequency does not impact metabolic rate, eating smaller meals will have no benefit vs larger ones.

"Good" is often miss used as all fats (except man-made trans) have a vital role in proper health. those sources you posted are great but no need to fear saturated fats. get a good mix of mono, poly, and sat fats.

The majority of you foods should be whole food and nutrient dense but eating foods you enjoy should be incorporated for pleasure and sanity haha.
as far as body composition goes 45 grams of carbs from brown rice vs 45 g carbs from white will have the same impact.

[Aztec4mia]

some good suggestions here but a few nutrition myths.

Meal frequency does not impact metabolic rate, eating smaller meals will have no benefit vs larger ones.

"Good" is often miss used as all fats (except man-made trans) have a vital role in proper health. those sources you posted are great but no need to fear saturated fats. get a good mix of mono, poly, and sat fats.

The majority of you foods should be whole food and nutrient dense but eating foods you enjoy should be incorporated for pleasure and sanity haha.
as far as body composition goes 45 grams of carbs from brown rice vs 45 g carbs from white will have the same impact.

perhaps "metabolism" was a bad choice of wording, 5-6 is more conducive to weight loss. I tried to word it as simplistic as possible and people often associate fat loss with having a faster metabolism, I do not know what the OP experience is with dieting or exercising so I was speaking in general. As far as the "smaller" meals the average persons meals are usually to large to be consumed 5-6 times per day compared to a meal with a good macro ratio.

I assume the OP is getting enough saturated fats, I agree that people often mistake fats as being bad or that the good fats are only omega 3 and 6.

Whole foods are great but there is nothing wrong with a high quality protein shake when your crunched for time. Brown and white rice are both fine, brown rice has more fiber and nutrients in it but is slowly released to the blood stream, white rice is digested faster and easier on the stomach so you don't feel bloated but it also enters the blood stream faster and causes more of an insulin "spike"; insulin is also a fat storing hormone.