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Who else is stepping it up with the New Year?

Discussion in 'Health and Fitness' started by Unlucky 13, Jan 4, 2018.

  1. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    I got a new fitbit for the holidays, and am stepping up my diet and exercise. Anyone else making new efforts/strides? I actually got back full bore after Thanksgiving after recovering from an injury, so I was primed to go in January.

    Love my Charge 2. I've moved from logging food at Myfitnesspal to the Fitbit ap.
     
  2. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    I have made the pledge that any time I eat extra sugary treat or alcoholic beverage that I am going to donate $20 to the Trump campaign. Might as well use my hatred of him to benefit me.
     
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  3. texanphinatic

    texanphinatic Senior Member

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    It's so hard. The wife and I did crossfit for maybe 2-3 years ... about 2-3 years back. We stopped when she got pregnant and haven't made it back to any gym or regular exercise since.

    I've been contemplating a home machine as we just don't have the time or inclination to do a gym membership. Our current rental home has very limited room though. Outdoor activity right now is also nil - I had been taking walks with the youngster, but now that it's an arctic blast zone you can write that off.

    In terms of just cardio and weight loss, does anyone know if one type of machine works better? Treads, ellipticals, stationary bikes, rowing machines, etc?
     
  4. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    I own both a Bowflex Max Trainer and a Bowflex Home Gym. Their both terrific. The Max Trainer (you probably have seen the commercials on TV) is like a cross between an eliptical and a stepper. I do it 20 minutes a day, 5-6 times a week. It kicks my butt, and when I do it most of the time (at least two out of every three days) it sticks with me even on days off. As a diabetic, it has the important effect of keeping my blood sugar regulated. The footprint of the machine is far smaller than my previous eliptical machines, only about 2x4 feet, its less heavy, and has wheels so that it can be moved easily by two adults.

    The Home Gym is also really good for resistance exercises that accomplish the same thing as moderate weight lifting. Its safe and effective, and you can do it all by yourself. The only knock is that the machine does take up a bit of space. You not only need a space of about 6x6 feet to set it up, but its also about 8 feet tall, and very heavy. When we moved last summer, it was a pain, and took four people.
     
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  5. rafael

    rafael Season Ticket Holder Club Member

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    I always tweak my workouts as I get bored, not necessarily tied to the new year. Currently, I'm doing a fairly simple one that's primarily 100 pushups and 100 sit-ups daily (both exercises varied to hit different areas) . In there I also have some squats and other body part exercises (shoulders and calves) along with some stretching. All done in about 15 minutes. Some days I'll do the 7-minute workout through my Alexa (with some tweaks to increase the intensity). My workouts are always very fast so I get much of my cardio through circuit training. When I feel like upping my cardio I'll do a HIIT workout (1 minute of all-out intensity followed by 2 minutes of moderate intensity, repeat for a total of 10 minutes). Equipment-wise I've been pretty frugal primarily due to space issues. I have bands and dumbbells, a pull up bar and a home-made version of a TRX system. If I were buying a big piece of cardio equipment I'd probably go for a climber.
     
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  6. KeyFin

    KeyFin Well-Known Member

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    Hey, good topic! My fat butt got serious about weight loss after the doctors told me I needed spinal surgery on my L5 disc...and they also said to never get spinal surgery because the outcome is rarely favorable. That happened on Dec 29th so it just happened to align with a New Year's resolution to get in shape...I was starting a diet on the 1st anyway though.

    Anyway, here's what I learned. One of my clients is close friends with a Hollywood celebrity trainer named Mark McDonald, which has run the company Venice Nutrition for over a decade now. He doesn't have a "diet" per say, it's more a lifestyle of eating 4-6 oz of protein, a touch of fat and carbs from fruit/veggies every 3-4 hours, from the time you wake up until the time you go to bed. The science is basically balancing your blood sugar so it's always in the 80-120 range- when it is, your body burns pure fat. When it's outside that, your body stores fat instead.

    I can honestly say that in the past 11 days, I'm eating 3x more per day than I have in YEARS...and I'm down 9.5 pounds. It's definitely not a diet because I feel like I'm always eating, and the cool part is that when you're eating the right balance you don't get cravings anymore. I am a firm believer because I've lost the 9.5 pounds with zero exercise...I can't because of my back. I honestly didn't think it was even possible.

    Here's a few quick videos of Mark- he has a ton on info on his website as well. The "diet" is referred to as "PFC Every 3"-





    My back is so much better off now just going from 315 to 305...the goal is 250. So keep calling me a lard *** until I tell you I'm there!
     
    Last edited: Jan 11, 2018
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  7. texanphinatic

    texanphinatic Senior Member

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    What did you eat previously, what have you had to cut out and how difficult was the changeover?

    My wife and I need to get serious as well. Especially for her, post-baby she has really struggled with weight and blood pressure, and she has bad knees and a bad back as well. She has always really struggled with ... everything. The only 2 things we have been able to actually do that worked were weightwatcher calorie counting (tried multiple times, it works, but she quits counting after a few weeks) and crossfit a few years ago (not an option where we are currently).

    Like I said above, we will probably get an exercise machine to reduce excuse making, and I am pushing hard for yoga to improve her flexibility so she is not throwing out her back regularly, but improved diet will help immensely as well. I know things like keto and atkins and everything work, but switching and staying consistent are so hard for us.

    Second to all of that, keep us updated on how you are doing with things. I am interested to see if you can sustain this long term as that is our biggest failing, and to see if the effects continue. :)
     
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  8. KeyFin

    KeyFin Well-Known Member

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    Previously I just ate whatever- which was usually nothing for breakfast (just a Pepsi), nothing or something small for lunch (usually a Healthy Choice meal with another Pepsi), and then a regular dinner (pizza, a local restaurant, sometimes a home-cooked meal, whatever). What I learned from Mark's course though is that whenever you don't eat and your blood sugar is low, your body burns muscle for energy. But if you eat bad, then your blood sugar spikes from the carbs and it signals to start storing fat. The only way to lose weight is to have your blood sugar balanced (between 80-120)...that's where the body is shedding fat the most.

    Diets do work because you're balancing blood sugar for awhile- you starve yourself and you lose weight. But then you eat a doughnut on Sunday morning as a treat and it's all stored as fat because the body has been missing that stuff. Once your diet ends and you go back to eating bad, all the weight comes right back. That's why diets suck- even if you do really good, it's only temporary. You can't cut out one food group long term and expect to stick with it.

    With the program I'm on, it's not a diet....it's a lifestyle of just eating better. I have eggs with veggies for breakfast every morning, I'll make a huge burrito on a wheat wrap with chicken, lettuce and veggies for lunch, then I eat a snack of fruit and peanut butter 3 hours after that. For dinner, we do whatever....6 oz protein guys, 4 oz girls, plus a little fat from something and then whatever healthy carbs you want (broccoli and cheese works for fat/carbs, for example). Then I'll have a snack that night- maybe a little more fruit and a boiled egg, or sometimes a chocolate protein bar.

    The main thing is eating REAL FOOD all day long. For proteins, from best to worst you have fish, chicken/turkey, steak, pork, and hamburger ---> you want that burger to be the worst possible meal on an average day. That means Hot Pockets, McDonalds or anything processed doesn't even come into the conversation as a go-to food...not even the healthy choice meals I used to eat. You just want the purest protein, fat and carbs you can get without all the additives mixed in- it's amazing how quickly you'll feel better. It has changed my life and how I look at food completely.

    Once your body is used t eating balanced meals every three hours, it decides that it doesn't need the fat anymore and it just melts away. So even when you do eat a bad meal, your body thinks, "I don't need that crap...the good stuff is coming in a few hours anyway." So it processes the bad stuff way differently than when you're just eating junk and low quality food 24/7.

    Now, I've had pizza in the past two weeks, pasta once, and a milkshake last night. Oh, and I had 2 yeast rolls with honey butter at a restaurant last week- great bread is my biggest weakness. None of this stuff is good BUT when you're eating clean food all day, every day, then the occasional bad thing doesn't throw you way off...you just follow it up three hours later with a balanced meal/snack and your body handles it a heck of a lot better. That's why I said this is not a diet, it's a lifestyle of better/smarter eating.

    I'm at day 15 now and I'm down 12 pounds....which is a little misleading since I have an ear infection and the meds are making me retain fluids. I'm guessing I'd be a few extra pounds lighter if it wasn't for that, but my wife and I both have a lot more energy and we feel so much better (the water weight will disappear anyway once the meds are done). My back is still an issue but it's 75% better than two weeks ago, just from the better nutrients and the weight loss. If I can get down to 275ish, I'm guessing I'll be able to do anything again with only tiny restrictions. My goal is the 240-250 range by summer.

    And dude- I haven't felt hungry in weeks. Most of the time I look at the clock and think, oh crap....I need to eat. Other than that one milkshake I gave in on, I've had zero cravings at all during this as well. I always feel comfortable- not full, not hungry.

    PM me if you want to talk though and I'll happily give you my #.
     
    Last edited: Jan 15, 2018
  9. rafael

    rafael Season Ticket Holder Club Member

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    I agree that diet is a huge component. IMO soda is one of the worst things that people regularly consume. They cause those blood sugar spikes you guys were talking about. And diet soda adds another host of issues which IMO are even worse for you. I'm 50 now and I cut soda from my diet about 20 years ago. I'll have an occasional root beer float (maybe 5 a year) an I may have a soda two or three times a year just b/c of convenience, but that's about it. I generally try to eat whole food. I avoid eating to excess. I don't count calories but I do pay attention to portion size. I do also exercise. I'd estimate that i'm between 10% - 15% body fat and most people guess that I'm in my 30s.
     
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  10. KeyFin

    KeyFin Well-Known Member

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    That's amazing....and it's what I'm working towards as well. I think the thing people don't realize is that you can eat freaking amazing healthy foods- I'd take my grilled chicken lunch wrap over a cheeseburger any day of the week. It's just getting into the habit of shopping healthier and not bringing low quality food into the house. I have a LOOONG way to go but it's completely doable with great food and great flavors.

    For instance, that trainer that I tied in the video for said that when you go into the grocery store, you should only shop the outside wall. Deli, produce, meats, poultry, eggs, milk, etc...those are all mostly your friends since it's real food. About 80% of the aisles is processed junk though- even the canned veggies and fruit juices are nowhere near as healthy as the stuff on the outside walls. If you want to eat a cookie, go to the bakery and get one with flour, vanilla, butter and chocolate chips...leave the stuff with 194 ingredients on the shelves.

    I had never thought of it that way before and I assumed the only way I could drop serious weight was running/working out- that's not true at all though. Just eat clean and the body will take care of the rest.
     
    Last edited: Jan 15, 2018
  11. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    I agree with Raphael. Giving up sugary drinks is both the easiest, and one of the most effective ways to get started. And then giving up diet drinks can be important as well. I personally found that the artificial sweeteners gave me migranes.

    It can take time to get used to it, but if you can switch to water, and then something like unsweet tea (my favorite), even if you do absolutely nothing else, over time you'll see a difference.

    For me, beyond that I do count calories and carbs, and I exercise as often as I can. Right now, I'm at 14/15 days this year, and am averaging over 10,000 steps a day. I rarely eat fast food or desert.
     
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  12. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    How did everyone else do in January?

    I was able to exercise 26/31 days, averaged just over 11,000 steps a day, and walked/ran about 154 miles.

    Between all of that and watching what I eat, I was able to lose about 5 lbs, which was my goal, and now I need to achieve the same thing in February. Back to work.
     
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  13. rafael

    rafael Season Ticket Holder Club Member

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    Good job! Consistency is the key. IMO long term success is about finding a diet and exercise program that works with your lifestyle. If you're Mark Wahlberg or Dwayne Johnson and working out two hours a day every morning works with your lifestyle, great! That wouldn't work for me. I'd do it for a week and then quit. I've been most successful making small tweaks in my eating habits and exercise as I go along.
     
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  14. Stitches

    Stitches ThePhin's Biggest Killjoy Luxury Box

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    Just FYI, that is a diet. Anyone who consumes food has a diet. There are just varying degrees of healthiness and stability to ones diet.
     
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  15. KeyFin

    KeyFin Well-Known Member

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    I did really good in January- I went from 315 to 301 off diet alone. I lost about 7 pounds the first week and thought, "This is going to be easy as can be," but then I lost about 4 pounds the rest of the month. I was still drinking a daily soda though so I cut that out last week and a few more pounds quickly disappeared. I did order a soda with dinner last night though and thought, "Why was I so hooked on this crap all my life?" I maybe drank 1/3rd of the glass.

    I tried walking around local parks few times last week and my back is still having major muscle spasms after maybe 1/4 mile- it's still bad but worlds better than it was a month ago. The pain used to be a 9 or a 10 after a half mile- now it's maybe a 4 or 5. The doc said that it's not just the weight loss that's helping though- all the vitamins and minerals I'm eating lets the body heal a whole lot more efficiently. This month I'm going to get back in the gym though and focus on the exercise bikes and everything back/lats/abs to strengthen my midsection as much as possible.

    Oh, and one more thing- I've been getting dizzy sometimes when I stand up....so I went to see the doc. My blood pressure is dropping because it's about 25 points lower than it was a month ago (both top/bottom #'s) so if it's the same in a few weeks, she's taking me off blood pressure meds completely.

    I'm hoping to drop below 290 this month and somehow solve these back issues so I can really start pushing- I am very happy with where I am just off diet changes and better nutrition. Five weeks ago I would have told you it's not possible to sit at a desk all day and lose 14 pounds.
     
    Last edited: Feb 1, 2018
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  16. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    I owe Trump $0. It was so effective that I have been able to go to bars and turn down free drinks, and turn down free cookies, donuts, and cake.

    I am expanding it to bread and French fries this month. And each month that I am over 300lbs, I am going to add in another healthy habit.
     
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  17. KeyFin

    KeyFin Well-Known Member

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    Oh, and a few folks asked what I ate; here's a quick rundown of an average day-

    • Within an hour of getting up- a two egg omelette w/ onions, peppers, mushrooms, a little jalapeno and a little cheese
    • Three hours later- an apple (or any fruit/fruits we have) with some peanut butter
    • Three hours later- a chicken wrap w/ lettuce and veggies, plus a touch of Italian dressing. I'll grill 3-5 seasoned chicken breasts, slice them up and aim for using 6 oz. portions per meal (4 oz per snack) for the next 3-4 days.
    • Three hours later- usually a protein bar or a salad with boiled egg (or grilled chicken)
    • Three hours later- around 6 oz lean meat and grilled or steamed veggies (onions, peppers, squash, broccoli, whatever)
    • Three hours later (IF I not in bed/going to bed soon)- either more fruit/peanut butter, a small salad, a protein bar or any balanced snack with protein, carbs and a touch of fat. For instance, almonds and cheese works.
    Drinks- water and tea with Stevia.
     
    Last edited: Feb 1, 2018
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  18. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    It sounds like you're doing great, man! Thats all of course healthy food. The spices are a terrific way of adding flavor without sugar and carbs if you like them (I personally do not, sadly).

    I used to deal with light headedness when I would stand quickly, or when I would be lying on the floor and get up. My doctor never really came up with an answer or a solution, because it would still happen after I lost weight. I dealt with it for many years, from my early teens until I was about 30. Once I was diagnosed as diabetic and treated, it went away. I have no idea if it was related, butm perhaps I was eating too much of something bad, or not enough of something healthy back then.
     
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  19. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    Giving up carbs is the hardest. I'm diabetic and even I haven't, but I do eat less. One of my changes is that I'm eating tomato or potato soup with lunch every day instead of a turkey sandwich. I had also been eating a short stack of Pringles with lunch (because they're awesome), and even though that allowed me to contain how much I consumed without going nuts with the whole can, I've replaced it with carrots, the taste of sadness.

    We still have pizza about once a week, but I make myself stick with 2 or 3 slices instead of 4 to 6 like I used to. And instead of sauce and cheese on pasta, I've switched to diced tomatoes and olive oil.
     
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  20. KeyFin

    KeyFin Well-Known Member

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    Is anyone else still dieting? I lost another 10 pounds total in Feb/March but I was also in the gym all last month as well, so I'm steadily gaining back muscle. I don't really have the major back pain anymore...that's replaced by numbness, tingling and a little pain when I push too hard/too long. For instance, sit ups/crunches hurt my back but I still do 100 a day to keep strengthening my core (on good days I'll do it in 2-3 sets, on bad back days I'll do it in 5 sets).

    I'm down around 25 pounds total but it has been LIFE CHANGING...my stomach is about 50% gone and I'm almost in a 40 waist (was a 44 in December). My shirts fit a lot better as well, but the main thing for me is being able to get outside and do things without back pain being in the equation. I used to be able to weed wack 6-7 minutes before having to stop from the pain...now I'm working in the yard for hours before sitting down. It's absolutely insane the difference 25 pounds have made, especially since I was told in January that I had to have back surgery to regain mobility.
     
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  21. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    I am down about 20lbs. Which is not a lot for me. Though I do feel better than the new year. I have given up new things each month.

    Month 1: alcohol and sugar
    Month 2: Fried food
    Month 3: corn and flour
    Month 4: Potatoes and Rice with an emphasis on keto.

    When I stick with it this month I will probably see the most gains. by gains my mean losses. Though, it is more the commitment that has been different this year. Adding a new thing each month makes it a ritual and a recommitting.
     
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  22. KeyFin

    KeyFin Well-Known Member

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    Hey, 20 pounds is 20 pounds- any progress is awesome progress! Just make sure you're still eating enough to replace the breads, sugars and other bad stuff.

    Hopefully you're finding other great stuff to put in it's place....I've been on a pepper trend lately since there's hundreds of them with varying flavors. Everything I cook, I dice up a little jalapeno and then add in some onion, cubanelles, pablanos, serranos, etc. to get those cooked veggies in without really changing the dish, and the flavor is fantastic!

    Good work though! Us fat folks need to stick together!
     
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  23. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    Thanks man! Eating enough has never been an issue for me. :king:

    I am mostly eating steak that is on sale cooke in butter with mushrooms or eggs with spinach and grass fed butter.
     
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  24. KeyFin

    KeyFin Well-Known Member

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    That sounds freaking delicious..just work in those greens as much as you can. The butter isn't necessarily bad if you're staying clear of other fats, but I switched to olive oil a few weeks back and really don't miss the butter as much as I thought I would. If you have an Aldi in your area, they have olive oil for like 2 bucks for a decent sized bottle- try it a time or two and see what you think.

    I did go to Longhorn with my parents last night and had their bread with real butter...it was so darn good I almost wanted to cry. LOL! Bread has always been my big weakness though and I've had maybe 5 slices this year, so I didn't feel bad for a second.
     
  25. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    Depends on who you talk to. In my resource grass fed butter is good for you and the only thing better is grass fed ghee. That it is more mixing fats with simple carbs that cause the issue.

    Olive oil is good if it is both real olive oil and gotten from a local source so that it is not rancid.

    Simple carbs is my weakness period. I can eat all of the bread with butter. Add garlic powder or cinnamon or raw honey and the loaf is gone. Also cookies, ice-cream, and all of the other sweets that exist. Then fried food. Freaking yum!

    One of the reasons why I decided to quit one thing a month was both for the recommitment and the not too big shock value. Plus now every three months I am giving myself a **** it weekend, so I will have the idea that I will be eating as much crap as I want every three months.

    Need to work with my psyche.
     
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  26. KeyFin

    KeyFin Well-Known Member

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    LOL, I eat two crap things a week....and it's usually pizza one night (often thin crust) and maybe ice cream or some type of sweet another night. Everything else is protein and carbs from veggies. Oh, I will give in about once a month and drink a soda when I'm feeling sluggish, but that's pretty rare these days. Man I love Pepsi...sometimes it feels like my favorite thing on Earth.

    The thing I've found is that if I eat a veggie omelette for breakfast and have a chicken and veggie wrap/salad for lunch (plus meat/veggies for dinner), I really don't get the cravings for sweets and junk at all. If I'm craving sweets though, protein bars with stevia and a really good substitute. This is my current favorite-

    [​IMG]
     
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  27. Boik14

    Boik14 Admin Club Member Retired Administrator

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    I can tell you guys the same things I told my pop after he had his stroke in 2003, in part from being overweight and in part from stress. Anything in moderation is ok. You don’t need to stop eating your favorite foods, just buy single serve packs or don’t buy it but once a month or whatever. I don’t even buy potato chips. I love them and the bag will disappear. I do buy chocolate and ice cream and cookies because I can control myself...though there are days I wish everything was made of chocolate lol. It’s discipline...you have to want to do it. Same as if you wanted to make the most money you could at your job or getting an A on an exam instead of being ok with something less.

    But diet alone is only so effective, exercise is necessary. A recommendation I can make if you’re too self conscious to join a gym, go on amazon and buy a Swiss ball for $20. I joined a gym when I was 16 (I’m 40 in 3 months) but can only really get there 2-3x a week at this point. The other days I spend 15-20 minutes with the Swiss ball and do 500 sit-ups and 100 push ups...break them down in to sets if necessary (I do the sit-ups in increments of 100 and the push ups 25 at a time usually). The reason I recommend it is it stablizes the spine while doing the sit-ups so back injuries are reduced. It works.

    Personally, I haven’t been overweight really since high school. But it wasn’t a good feeling. If you want to stop something, stop drinking soda. Absolutely the worst thing for a waistline. I stopped drinking it and dropped 2 jeans sizes in a month without changing much else. Fried foods are generally toxic. If you insist on buying a food you love read the recommended serving size on the packaging and pour it in a dish, then put the bag back and do not go back for seconds.

    I also found healthy snacks that still taste good...nuts (talking about cashews, walnuts mixed w/raisins, peanuts, pistachios ya sick bastards), caramel popcorn, Trader Joe’s fruit bars, dried pineapple (sweetened...I love pineapple), cliff bars, granola anything. Obviously that stuff isn’t perfect but it’s healthier then chips and skittles lol.

    Proud of those you fighting to drop a few pounds. Keep fighting :ffic:
     
    Last edited: Apr 4, 2018
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  28. KeyFin

    KeyFin Well-Known Member

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    My new philosophy is if I really want something that I shouldn't be eating, I'll grab a single serving and be done with it. For instance, I love oreos but I won't bring them in the house- if I buy a bag, I'm going to eat 3 cookies almost every time I pass the kitchen. But if they're not here then I don't miss them....so stuff like that is never in the cupboard anymore. The same goes for soda- we just don't bring it home. Why have the temptation lying around? I agree that soda is the absolute worst thing you can eat/drink since it's pure sugar that you're slow-releasing in your body to crush any chance of weight loss.

    I literally gained 50 pounds from a decade of soda at my desk instead of eating breakfast and lunch. The doctor said that my body was in starvation mode since I was only getting about 1500 calories per day- and it was all the wrong things. I'm fat from not eating enough...how screwed up is that?

    The gym has been a big factor for me though- especially the cardio part. Building muscle is great (muscle burns fat) but the real gains come from the treadmill, elliptical, exercise bikes, etc....15-20 minutes going as hard as you can at a solid pace really pays off. I'm pushing hard now though so I don't have to be in the gym- this summer I'm buying a kayak and a mountain bike to get out and have fun. Playing around in whitewater obliterates your core and the goal is to make that my new gym 3-4 days per week once my back can handle it.

    By the way, new studies have shown that you lose just as much weight walking as jogging/running, so a stroll around your neighborhood each evening is far more powerful than doing nothing. The key is getting active in any form and just making it a habit- that's a lesson I've had to re-learn the hard way.

    You guys may make fun of my but my wife/I now play Pokemon Go....we hit a different park or a downtown area almost every day and just explore for 30-45 minutes. I'll say, "Ooh, there's a Snorlax," then get mad at myself for knowing the name of the stupid Pokemon. I try not to like the game but it's actually pretty fun. LOL, I still hide my phone though whenever anyone walks by.
     
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  29. Boik14

    Boik14 Admin Club Member Retired Administrator

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    Yep, you are definitely getting made fun of for playing Pokémon go.

    The “Out of sight, out of mind” approach is fine Key especially if you don’t trust yourself to stay disciplined. Basically the reason you’re “fat from not eating enough” is the same reason a starving person has a belly when you see those commercials....your body releases chemicals and basically bloats itself. Try going the route I mentioned before with te exercise ball.... I think it would be pretty manageable assuming your back can handle it.

    Also, youre going to laugh but doing a cleanse once every 6 months or so is good for weight loss. It’ll help you get rid of all the bad things in your body, force you to drink a lot of water, and you’ll probably drop a few pounds. It’s like $40 at GNC.
     
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  30. rafael

    rafael Season Ticket Holder Club Member

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    Breaking up the sets for pushups, sit-ups whatever makes sense. And any activity that gets you moving is a positive so you Pokemon Go all you want. :up: I also never go to a gym. Pushup squats, sit-ups, pull-ups (I have a bar), jumping jacks or stair running for cardio. is all you need.

    I also agree with moderation in your diet. I still eat anything I want, but never a ton of it or to filling full. I love those Oreo thins and those fun size candy bars. I almost always finish a meal with a sweet, but it's usually no more than one oreo thin or one fun size candy bar. I feel the dessert signals my brain that the meal is done. It's probably just a habit, but one of I've done 30 years. Also I focus on enjoying the flavor. Kind of a being in the moment thing. When I screw up is when I grab a bag of chips. I'm too lazy to take out a portion and put it in a bowl so I have the bag and often fall into that mindless eating mode. What's worse is that when I eat mindlessly I'm not really enjoying the food. I'm just shoveling it in my mouth.
     
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  31. Stitches

    Stitches ThePhin's Biggest Killjoy Luxury Box

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    For about a week and a half now, I have given up diet soda (well I have had a single can each Tuesday, but a far cry from 40+ ounces each day in my estimation), and managed to walk at least 3 miles each day (usually more). I have been getting up at 4am before work and going walking for ~40-45 minutes (it's like 2.25 miles), and then just cooling down/relaxing for 30 minutes before showering and going to work. On the weekends I don't get up as early but did 3 miles in around an hour on Saturday and Sunday. I have skipped out on walking in the morning on each Wednesday because I have D&D on Tuesday's and don't get home until after 9:30 usually, but I have managed 3 miles of walking still each time with a couple walks around my work building throughout the day.

    Other than soda I haven't really changed my diet yet, and I am not sure I want to. Certainly not drastically, but we'll see.

    I do need to start doing push-ups and sit-ups like Boik suggests. When I was in college (10 years ago now basically) I was doing like 400 situps and ~100-120 pushups a day; I probably should never have stopped that.

    Edit: Amazon's Kold-feet socks (I think it is an amazon brand, but maybe not) are quite comfortable for walking/running too it seems.
     
  32. KeyFin

    KeyFin Well-Known Member

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    That's one thing I'm still trying to figure out...my feet KILL ME after 20 minutes on the exercise bike, the treadmill or a walk/jog around the neighborhood. Half of me thinks it's just a fat thing and being inactive for so long, but I've been getting out daily for a month now and eating clean all year. Right now I'm a muscular 291....in shape I was 235 in my teens/20's so I don't have a ton of weight to lose. I'm aiming for 250.

    I'm wondering if new shoes would make a difference? I am wearing an older pair of Sketchers that still look new (I always wear sandals). Has anyone tried the Dr. Sholls custom foot pads? They're like $25 bucks and that feels like a rip-off...I'm wondering if they actually help though.

    Boik, a buddy of mine has a kettle ball (I think that's what they're called...it's the big exercise ball) and he swears by it. I'm not sure if my back can handle the types of exercises he's doing with it, but I do plan on grabbing one eventually. For now, I enjoy hitting the gym in the evenings since it helps me fall asleep at a decent hour, so I'm going to stick with that at least a few more months.
     
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  33. Boik14

    Boik14 Admin Club Member Retired Administrator

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    This is a swiss ball and how to use it...and no thats not me lol:


    This is a kettle ball:
    https://www.menshealth.com/fitness/a19528447/ultimate-kettlebell-workout/

    Kettlebell is more intense but more strenuous. I use that once in a while. The swiss ball offers core stabalization and some stress and resistance which is good for a quick workout. Theyre both good but i mentioned the swiss ball because the kettle ball requires a lot of bending and movements i think could cause soreness to your back. Im neither a doc or a trainer, just passing on stuff ive picked up over the years.
     
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  34. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    I understand the idea of "moderation", however, after trying it for 32 years, I think it is time for me to give it up.

    I do not have the ability to be a moderate sugar/processed flour eater. It is much easier for me to quit entirely, and maybe binge every once and a while to remember how bad I feel when I do that.
     
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  35. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    I'm the same way, man. I'm really, really bad at having "moderate" amounts of anything that I like. With willpower though, I can just quit something all together. The trick is finding something else to replace it, but when I do then I generally just stick with it. I eat almost the exact same things for breakfast and lunch every day.
     
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  36. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    I have my own issue that I thought I'd put out there, to see if any of you guys have a suggestion.

    Over and over, when I get back into the habit of working out, I get to the point where I hit a wall and have trouble keeping going. After three months or so, I've lost weight, gained muscle, gotten my heart and lungs into a better place.....and then everything gets harder. I feel weaker, and I have to really push myself to do the same workout that was easier when I was fatter and out of shape.

    Its not new. Its something I've dealt with for 20 years. It happens every time. Resting for a few days, or even a week doesn't make it better. When I push myself and work out 5+ days a week, it remains a struggle for an extended time. Then, eventually does become less so, but the healthier I get, and the more weight I lose, its always harder to go than when I was fat/out of shape. It seems really counter intuitive.
     
  37. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    I would go to a doctor. In my totally podcast/audiobook educated brain, this sounds like a hormone issue. Either that or you need more salt.
     
  38. Unlucky 13

    Unlucky 13 Team Rosen Staff Member Club Member

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    I left out that I'm type 1 diabetic. I'm very well controlled, but that does effect everything. But I wasn't sure if there were other possibilities as well, though. Things that any person could or would have happen.
     
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  39. Dol-Fan Dupree

    Dol-Fan Dupree Tank? Who is Tank? I am Guy Incognito. Club Member

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    Is your salt intake controlled?
     
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  40. phinswolverinesrockets

    phinswolverinesrockets If he dies, he dies

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    After reading this thread, I have to say that I know what some of you guys are currently going thru.

    I joined back into the gym 2 months ago after a long hiatus. I also started on a keto diet doing around only 15-25 carbs & 1200-1500 calories a day. I take daily multivitamins, a potassium pill, and sometimes electrolyte powder for supplements. I cut out all soda, beer, and alcohol...that was rough. Oh, also I started on intermittent fasting a few weeks ago. Fast 17 hours a day. Eat only between 10am and 5pm. Drink plenty of water throughout the day. Its not really hard if you're on the keto diet and get enough protein. It keeps you full.

    I feel like a new man. Down 42 pounds in 2 months. I do the gym 5 days a week. I dont kill myself when im there. I do the same workout everytime...45 minutes (10-11 miles) on the recumbent stationary bike (easy on back and knees) while watching tv, then 20 minutes of circuit weight lifting. That's it. Im out of there in just over an hour. Cutting the carbs and calories and burning about 700-800 calories at the gym got me down pretty quick. I have about 20 more lbs that I want gone. Im enjoying the keto diet (its pretty easy and keeps me full), so I am going to keep using it for life.

    Example of a day
    Breakfast 10am- Egg white omelet with cheese & turkey sausage (400 calories; 2 carbs)
    Snack 12pm- GNC Lean Shake 25. I love the rich chocolate flavor. (1 scoop of chocolate powder+water is100 calories; 5 carbs)
    Lunch 2pm- 2 Turkey burger patties with cheese & without bread. (370 calories; 2 carbs)
    Dinner 4pm- Grilled chicken and a small salad with cheese. (350 calories; 5 carbs)
    That's about 1200 calories, so I might sneak in another Chocolate lean shake for a sweet after dinner. That would put me at about 1300 calories and about 20 carbs to end the day. All that protein makes you full....trust me. 1 scoop of the GNC chocolate shake is 12g of protein by itself, which is great.

    Also, I started taking a little apple cider vinegar mixed with water at night. Helps you lose weight while you're sleeping. It works.
     

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