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pirateradio

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  1. Thanks, guys, that seems to be the consensus from what I have read, too, that it is a combination of loss of fat and skin not recovering. She is still at the stage where muscle is replacing fat (i.e her weight is constant, but her body size is going down), so that makes sense.
  2. Here is the situation. My wife and I are both in our early 50's, and for the past year have switched our eating habits (pretty much a paleo diet, though we do eat cheese and dairy, so not strict with it). We both do strength training at home, that combines body weight exercises with weight training doing lunges, squats, etc. We both have toned more than a bit, and given where we started from, are much improved ( I know that because I helped our son move into a new apartment in 90 degree heat to a third floor walkup, and survived:) Here is the situation: A couple of weeks ago my wife started doing intervals 3 days a week on a recumbent bike (the other days she does the strength training workout). What she is noticing is that her inner thighs and belly looks a lot more flabby then it did two weeks ago, you see distinct pockets of flab that weren't there before and so forth and she is kind of freaked out about it. We haven't changed our eating and the same is not true of her arms and such,only the upper thighs/legs and lower belly. All I can think of is that with the intervals she is causing the muscles to flatten out, which is in term emphasizing the remaining fat that is there. She is doing exercises in the strength training portion that hit the inner thigh and lower belly region, like squats and deadlifts, so all I can think is that the intervals are making it look worse than it is. I told her to keep doing it and give it another month and see if there is improvement. Thoughts?
  3. What I found was that after taking grains out of my diet and stopped using sweetener, that the craving just isn't there any more. If you do get it, berries are wonderful ways to help sate it, a small handful of blueberries or raspberries do it.
  4. If it works for you, use it. Quite frankly, the paleo purism is a bit over the top, and butter is not unhealthy for you as a fat in your diet, as long as it is in moderation (put it this way, there are ancient cultures that have been eating dairy a long, long time, in places like tibet it is a mainstay of the diet). That said, coconut oil is wonderful for frying, it has a high smoke point and is very good for you,too...
  5. As many people have said, the biggest thing to getting fit is diet, 80% of getting fit is what you eat. I don't know what you are eating right now, but this might be a great time to help both yourself and your family (it can be difficult to try and eat one way while your family is eating another), these days kids especially can have trouble learning to eat the right things and so forth. Another big thing is not to try and do too much, too soon......so for example, cutting down on the amount of soda you drink is a good first step, with the goal being to try and drop it entirely (diet soda is not really any better for you than the 'real' stuff). Also, if you tend to eat a lot of grain based food (bread in particular, or rice), try to cut down the amount you eat of it, and what you do, try to eat whole grain versions (whole grain bread, rice). One of the biggest things is learning portion control, which usually translates into let's say a palmful of lean protein (chicken, fish, lean meat), several palmfuls/fistfuls of vegetables/salad (those are almost unlimited, in the sense that they have relatively few calories per given size portion), if you have grains maybe a small palmful..for snacks, small portions of nuts, or fruit, are good snacks. Healthy fats , like olive oil, nuts, coconut oil and the like, are important,too, in small portions. I can tell you that dropping sugar and grains out of my diet (I have had some grains, pseudo grains like quinoa, rice), made my blood sugar level out and I don't get as hungry as I used to, which in turn means I don't eat as much. The thing is, this isn't a diet, this is all about lifestyle changes, something to hold onto going forward. One of the biggest things you can do is try to stay away from prepared or takeout meals, and if you do get takeout, try and find dishes that aren't super prepared (for example, a dish from an Asian restaurant that is stir fried vegetables and meat, is a lot healthier than Kung Pao chicken:). Since you already have done something important in changing your life (congrats on the GED and the scholarship), good time to start the rest..and I think you will find the chance in diet will help your family, too.
  6. The fact that your flatmate wants to go to the gym is really, really cool, one of the best ways to get fit is to have someone else partnered with you. Among other things, it takes away some of the awkwardness at the gym, since your partner is likely to be as clueless as yourself:). In terms of what to do, others have given some good advice on moves like squats, deadlifts and so forth. While the machines can work multiple muscle groups, I personally don't think they work as well. I agree with others, if you can get a personal trainer to work with you on the basic lifting techniques, it is more than worth it, to make sure you aren't hurting yourself. With diet, I know you are at school, and school cafeteria food is usually, well, crappy....that said, if you want to lose fat, there are things you should work towards. First and foremost, if you drink soda or fruit juice based stuff, or sports drinks,stop it..likewise, if you use sugar in coffee or tea, try to work on weaning yourself from it. Non sugar sweeteners are a disaster area, if you absolutely need something in your tea or coffee, use stevia (if you can get it). Try and reduce the amount of grains you are eating, even whole grains can cause issues, and try to make vegetables and lean protein the center of your diet, with some healthy fats (olive oil, coconut oil, nuts) and yes, fruit (yes, fruit has sugar in it, but unlike one stupid so called dietician I remember years ago proclaiming how an apple had as much sugar as a can of coca cola, that is bs, first of all coke is full of high fructose corn syrup, not sugar, and secondly when you eat an apple you body has to digest the fiber, and it has regular fructose in it to boot,very different reactions (fruit needs to be in moderation, and probably are best eaten on days you are doing strength training). One other thing, please, please don't diet; while to lose fat/weight you need to have it where caloric input<calories expended, you don't want to go hungry, that is counterproductive..this is about a lifestyle shift, not a crash diet:). In the end, it is about experimenting and seeing what works for you.....
  7. I agree with the advice that getting fit is 80% in diet, there is just no way around it. Genetics does play a role in weight, but it is not an excuse, either, for not being fit. There are people who have metabolisms where they can't gain weight, they are stick thin, could eat junk food from here to eternity, and would be skinny, others look at a candy bar and their butt and thighs gain....but all that genetics says is how we respond to things, unless someone has some sort of weird condition, there likely is a way for them to get in reasonable shape and not starve themselves or be forced to eat rutabegas 10 times a day..... You may be able to get in shape doing body weight exercises or with simple dumbells, exercises like planks, squats w/without weights, etc, can do a lot, I know from experience. I have dropped 30 pounds since September, and I think lost about 10 body fat percentage points roughly, combining diet (lean protein with vegetables, at present little or no grains, some pseudograins, and no added sugar, starchy carbs like fruit in moderation, some healthy fats, grassfed beef and free range chicken), and yes, I do eat cheese, too, in moderate quantities. My exercise has mostly been body weight or light strength training, my current program is something called turbulence training that combines weight training with interval training....and it is working. Heavy lifting can work, but especially with your achilles, I would make sure you know how to do it properly, form is everything. I have started to add heavier lifts in alternate days to the strenght training, and I nearly threw my back out before realizing I wasn't doing the deadlifts right, don't do what I did, use a bar by itself or light weights until you figure out your form, before jumping the weights. Getting back to diet, one of the websites I use stresses the need to take it slow. If you eat a lot of bread, for example, try cutting back the portion size or eliminate it from one meal each day, if you eat it at all three. For lunch, instead of a sandwich, have a salad that has veggies and lean protein like chicken on it, or beans....if you drink sugar in your drinks, or even diet drinks, cut back on them, and try to work towards not drinking stuff with any kind of sweetener in it (I used to use Stevia in my coffee, which almost everyone believes is not bad for you, but I chose not to use even it)....in my case, it was rapid, but a lot of that had to do with my wife and I doing it together, lot more motivation:). One thing I can tell you, by eliminating grains and sugar (other than fruit), I don't get as hungry; and unlike idiot diet plans, when I have eaten and then get hungry, I get by with nuts and dried fruit in small portions, or a small piece of cheese or something, the idea is not to go around hungry, starving yourself, it is to eat the right things in proporition....what I am doing may not work for you, of course, but the idea is to eat healthy as a lifestyle, it is not about dieting or some sort of 'right' way to eat, there is no such one thing. A lot of people throw around Paleo as the be all and end all, but while I respect the way it tells people to eat, I have problems with the way some promote it, as some sort of diet our ancestors ate and therefore it is the only thing we can eat; our ancestors spent a lot of time with less than optimal food, and would eat anything they thought would provide nutrition, and to be honest a lot of their eating wasn't so healthy, they probably lacked a lot of things, and if they didn't die when they hit 30 or so, they would probably have faced old age with a lot of problems.....I do think that grains for example should be a lesser proportion of our diets and balanced out by lean protein and vegetables and such, but I don't think it is necessarily poison that should be avoided, depends on the person....I don't think there is a real 'paleo' diet since what our ancestors ate depended on where they lived, people in Tibet lived mostly on meat and dairy products going way back, others may have eaten a lot of berries or insects or whatever they could get, maybe eating carrion they found, others hunted.....where I do agree with Paleo is the idea of getting back to more natural foods, anything that has been packages is suspect, and with meat try to eat grass fed beef, free range chickens and avoid anything fed by corn, it is a disaster IMO....with vegetables and fruit, try to eat organic stuff if you can, though like most of the stuff I mentioned, it can be difficult to find it and also tends to be expensive. Certain things, like potatoes and grapes and berries, tend to be a lot more important to eat organic then let's say apples or pears or peppers and such, because of the way pesticides are used, but the less used on the produce, the better.
  8. I would leave the pushup thing, I agree with others, find a starting training plan and if you want to do some pushups as part of it (you can use pushups as part of interval training, not my speed, but I have seen it used), but find the basic strength training plan and follow it, you can always add reps or weight to the basic plan if you feel it isn't intense enough. As far as lowering body fat, most of that is going to be diet, and I would suggest, based on my own experience, taking it easy there, too. Fat loss is going to be mostly about nutrition, you don't do it by exercise alone. Drop or eliminate your sugar intake, try to minimize simple carbs like grains, rice, starches while eating a lot more vegetables, and make sure to eat lean protein, those things will go a long way towards reaching your goal. A high protein, high vegetable diet will help you shed the fat while building muscle, I was skeptical, been doing this since september, following two different courses of body weight strength training, and it has worked, I am seeing muscle definition I never saw in my life, and the fat is literally being replaced with muscle,which is cool.....I have been frustrated, as I noted in another post, that my weight isn't going down, but I really now can see why, I am not doing aerobics and losing muscle weight, I seem to be gaining muscle and tone:). If you do try the nutrition stuff, don't buy into the crap that fats are a no no, healthy fats like nuts, coconut oil, fish oils and the like are essential, too, they make a big difference.
  9. I have never been a big drinker, have gotten drunk a few times, but mostly it is moderate drinking. I kind of like what another poster said, about quality over quantity. I had champagne new years eve and new years day, had a beer on Christmas and a glass of wine, enjoyed them, but otherwise have stayed away from alchohol, I figure trying to lose weight it is like grain, eventually it will be part of my diet (in moderation), but right now trying to get myself into shape I figure it is better to keep it out of my life until I am in shape, or until a special occasion comes up. The mixers are vicious, the syrups and soda and such, and though they advertise how diet coke with rum or vodka is low carb, don't buy it, that shit is just as bad as real coke. I also will add alcohol is a depressant, and it slows down your metabolism and also fouls up digestion and such from what I have been told (again, a drink isn't going to do this, but regular drinking will work against you). In the end, it really is tradeoff, moderate drinking may slow down some things, but unless it is a race, the social aspect of drinking or its other properties may make it worth it for you:). On the other hand, if you regularly drink a lot, binge drinking and so forth, that is something you need to change a bit......It sounds to me like you are drinking moderately, so that isn't an issue....
  10. I am at one of those frustrating times when you are trying to lose weight/shed fat and build muscle. I started in the upper 250's, started basically a paleo diet back in september (no grains/no sugar, lean protein and vegetable dominating, fruits and nuts for snacks when needed)....about 2 months ago I started on a bodyweight training program to build muscle and lose fat, went through an initial 4 week cycle of the program, then switched to a new one that combines bodyweight training with intervals..... I lost about 30 pounds, but what has happened is I have plateaued at around 227 pounds. I am still eating the same way, and am working out 6 days a week. The thing is, I see the muscle definition growing, I am seeing definition on my arms and legs I have never seen, and the side muscles around my stomach area are toning (as usual, the $^^*!!! pooch pocket is the last to go), so it looks like I am leaning out. I also can see it in how my clothes are fitting that I am definitely losing the pillsbury dough boy look. I am not very good at doing measurements, and haven't had my body fat checked, but I am pretty certain I am losing fat, even comparing pictures of people at various percent body fat to the way I look, I can see my body fat percentage has dropped... I know, the ultimate answer is in measuring my dimensions and testing body fat, but I guess I want to know if other people have run into this, could I be building muscle faster than losing fat or basically in a steady state where weight loss from fat=weight gain from muscle? I am happy I am not putting on weight, and checking my caloric intake, I am running around 1800 calories or so, so I don't think my metabolism has slowed down...I should be happy I dropped 30 pounds like this and am looking better, but I still having taken a cutting torch to my scale yet:) Thanks!
  11. I think the 1300 calories may be too little, that sounds way low, and it could be affecting you. I found myself eating too little, and had much the same problem, was crashing out in the afternoon and such. The other thing could be you jumped into this head first and may have gone too fast, and it is taking your body time to adjust, and the drop off is a sign of this. One of the key things with healthy eating is not starving yourself, when you eat a meal don't stop eating simply to meet some portion size, if you are still hungry, don't skimp.... The other thing is you may be one of those people who need to eat a lot of smaller meals (I am the opposite, I eat 2 meals a day + will snack if need be), it could be your body tends towards being hypoglycemic. My wife is like that, even though our blood sugars have really leveled out thanks to no sugar, and no grains and limited starchy carbs (occassionally will have corn, bit of rice), she cannot go long without eating something. One of the things with diet and fitness is you have to find out what works for you, while my diet is pretty much paleo, I also don't particularly believe the idea that everyone has to eat 'pure' paleo, it could be you need something that a pure paleo diet doesn't give. I find dried fruit gives me a good pick me up when I crash, or a small handful of nuts, but you might find you need something different, maybe a low carb protein bar or something. The key is to experiment and listen to your own body, one of the problems with many fitness programs is they stress orthodoxy, which is idiotic, it should be what works for you:)
  12. You can also get calcium from other green vegetables, plus you can get it from certain fish, like sardines (the type that come in water or olive oil). With a little research, you will find a lot of non dairy forms of calcium.
  13. I am with the others, I cringe at the sodium in Ramen noodles, they are generally loaded with it and wonderful MSG....if you really like noodles, have you ever tried cooking a spaghetti squash? After you cook it you get something like noodles without the carb load, and you could, for example, toss it with feta cheese or a tablespoon of a cheese like parmesan or romano (just not too much), or toss it with a bit of olive oil and a (little) bit of salt and garlic powder, and it won't be expensive and makes a lot. My favorite it to toss the noodles with some olive oil, some chopped up green olives, sundried tomato and a bit of garlic powder, very mediterranean and can be eaten warmed up or cold.
  14. unless you are thinking of doing one of the no carb plans like atkins (I hope not, that is a bloody disaster), I agree with the others. Stay away from added sugar and stay away from processed foods, which often use high fructose corn syrup as filler (best one..lot of those 'low fat' pre done meals branded with weight watchers, or lean cuisine, have HFC in them). Berries are pretty good for you, as are bananas and apples and oranges, apples are pretty good because they burn calories trying to digest them and the fiber counters the carbs in the form of fructose. Obviously, you can pig out on fruit and have problems, eating too much of anything is bad, but with fruit if you keep within general carb ratios of 40% protein 30% carbs and 30% fats, you will be in good shape:).
  15. One of the keys is keeping it in moderation and finding ways to balance it all out. Obviously, deserts and sugary drinks are going to be killers, and are easy to overindulge, especially if they are on a buffet.... Okay, so what would I do...hmm, good question. I actually am not tempted by deserts as much as I used to be, and I never was much of a drinker, but here is what I would do if I wanted to drink and have some desert: 1)With deserts, have small pieces of variety of deserts, so instead of eating a piece of pie or a piece of cake or several cookie, eat very small portions and savor them. In the end, you prob will eat a lot less of that.....and don't eat it at every meal. With most meals or snack, eat fruit like berries and so forth. 2)If you still use sugar or sweetener, balance out the deserts by not using sweeteners,don't drink diet soda, don't drink soda or fruit juice or vitamin water, don't put sugar in things....(if you absolutely need to sweeten stuff, bring stevia with you).... 3)With drinking, avoid the 'tropical drinks' which are loaded with fruit juice and such (like Margeritas, that have cointreau in it, or mixed fruit juices). Plain booze like vodka and I believe tequilla are low in carb...stay away from liquers, beer and the like, stay with straight booze or mixed with seltzer water(I saw an ad touting diet coke and rum as a law carb drink *grrrr*...nutrasweet is worse than carbs). Obviously, try to limit the drinks...... 4)With the eating, it should be easy to stay with paleo style/low starchy carbs kind of things, stay with vegetables, meats and salads as much as possible, eat sparingly of grain products, rice, potatoes. The variety on a cruise ship is such you should be able to find good foods pretty easily. The real key is portion control, try to keep it in ratio and try not to gorge at every meal. Try to go light early in the day, then have a more substantial dinner, and keep in mind the guidelines, lean protein (meat, fish, chicken) is about 1-2 palmfuls, vegetables like peppers, celery, salad, green vegetables are almost unlimited, maybe a palmful of starchy carbs (bread, rice).......you don't want to be hungry, but keep it in proportion. 5)Another tip from another site, aimed at business people traveling, was you may want to try intentional fasting. It isnt for everyone, but what you basically do is have an eating window from roughly 1-9 pm, when you can eat, the rest of the time you fast. Besides the obvious one, it cuts out a meal (for me, breakfast was never a big deal), and it gives your body time to recover properly and fully digest. Unfortunately cruise ships are gluttony on the high seas, but you can enjoy the food and eat healty. Set aside a 'splurge' budget, and balance it with healthy eating and drinking the rest of the time. One thing to get out of your mind is that you can indulge in the drinks and the food and deserts, and then make it up with exercise, it isn't going to happen, if you expect to go on the cruise and keep on your path, that won't work, no amount of exercise is going to help real overindulgence, but if you limit the indulgences, and get some exercise in, both aerobic and strength, you may come out the other side with momentum going forward, even if the time on the ship turned out to be staying in place. There is an old axiom that the only way to get somewhere and do something is keep your eye on the prize, and in this case, even if you aren't eating perfectly, by keeping in mind the nutrition rules, even if you indulge, have a margarita, have a cookie, you will not then say "oh, I'll have another", rather you might think, 'you know, that was good, but now I need to get back on track"; with one you enjoy, but then jump back onto the program, with the other, that indulgence then becomes 'well, okay, I had a cookie, guess it doesn't matter if I have a second". Wish you luck.
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