Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
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The title says a lot of it. I've been lurking on this subreddit for a little bit to get inspiration, and it's been a great help, but damn I've just felt miserable lately. My journey is not a dramatic change like some. I gained 30 pounds(115 to 145) and felt terrible, so my goal has been to get down to 120. Most days I'm proud of what I've accomplished, but lately I've just been feeling miserable. I'm stuck at 128~ using CICO and going to the gym at least 3 times a week(I goal set to every other day) doing cardio and sticking to the fat burning HR range of 140. I'm sure my weight loss journey is nothing to some. I'm sure that I'm at some peoples goal weight already, and I hope I don't sound like a whiney brat. But gosh, losing these last 8 pounds has just not been working for me and its unbelievable frustrating being so close but gaining weight rather than losing it.
I guess I'm just looking for some motivation. Anyone else have this problem? Anyone else close but having issues getting to their goal weight? It's frustrating these last few pounds have been more difficult than my whole journey. :/
This isn't exactly a loseit type of post, but since a lot of people here are either novices at working out, or are bundling their workouts with their weight loss efforts, I figured it was still appropriate to post.
I used to be a fairly high level college athlete, so I have a strong foundation of workout/physiology knowledge, mostly good but some bad. When you're doing strength or cardio training for a team sport, it's usually very structured/guided by a coach. If you've never played a sport, or if you're beyond those days, working out suddenly becomes a guide-less mess. If you don't know what you're doing, it's easy to be led astray by influencers, outdated advice, or google searches targeted for advanced level bros. The most important thing I've learned in the 15 years I've been working out is that strength training or cardio should be done for their own sake. Celebrate what your body can do. Don't run a mile so you can eat more ice cream. Run a mile because running a mile is a great accomplishment. Add 25 lbs to your bench press max because that's impressive. Get a good physique because you can only achieve that through hard work and no short cuts, etc.
Work out mindfully. I cannot stress this enough. Many of us are fat because we ate mindlessly. We grazed, ate out of boredom or anxiety. We're achieving weight loss by paying attention to everything we put in our bodies. We're counting every calorie, comparing the macros of various foods and whatnot. Why should workouts be any different? Pay attention to your workouts. Think about every rep, and perform every set with purpose. How do you practically achieve this?
Take out your headphones. Almost everyone listens to music when they workout. Until a few months ago, I was no exception. Then something clicked, and I really wanted to focus on a certain sequence of lifts, so I turned off my music and really paid attention. Since then, I've realized that music does less to pump me up and more to distract me. As an analogy, think about why people suggest you not eat dinner in front of your TV. You're paying attention to what's on and not what you're doing. Eat with a purpose and work out with a purpose. You'll probably find that your form will improve when you're not distracted. You'll feel soreness in different (correct) places.
If you're just beginning your strength training journey, focus on a few core lifts. Learn how to flat/incline bench press, squat, deadlift, power clean (if your gym has platforms), and how to do a proper crunch and a proper plank. You can go through one hell of a workout with just these lifts. If you feel comfortable doing all of these things with proper technique, then add in some lifts for other muscle groups (curls, triceps extensions, leg curl/extension, rows, etc). If you find yourself swinging battle ropes but you don't know how to bench press, you're probably putting the cart before the horse. If you don't know how to do a lift properly, ask an employee, or search for some videos before you hit the gym. If you're scared, then go back to point 1 and realize that it's all about your frame of mind.
Never, ever compete against someone else, envy them or hold a grudge against them for being bigger/faster/stronger. You're only competing against yourself, and you'll only gain from what you put in. On most days, I'm probably one of the two or three strongest people in the gym, but I'm also fat. Someone might be equally impressed with how much I can lift or disgusted by how much I weigh. Sometimes I will admire people with better physiques because I know how much work they put into attaining it. I don't want their body. I want to find the dedication within myself to achieve my best body. Keep in mind that it takes years to build up your muscles, and a really low body fat % to look shredded, but you can and will make gains every day if you're mindful of your body and what it can do.
I’ve been trying to lose weight for some time now, only really taking it seriously for the last month. I am usually a very impatient, especially with weight loss. I want to see it happen right away, and I get so depressed and angry when it doesn’t happen. I would go to the point of only eating 500 calories a day in a desperate attempt to lose the weight. Now for the past month, I’ve just been eating healthier, doing at least 30 minutes of exercise 5 times a week, and trying my best to avoid stepping on the scale every day. I’ve learned that weight loss is so much more than what you see on the scale. Just recently I was at the doctors, and I saw I lost 5 pounds within the month! I was pleasantly surprised. I’m still waiting for the results to actually show in the mirror, but I’m finally learning that the loss will happen. I just need to be patient and not focus so much on what the scale says. It is happening, just at the pace that safer for me. If anyone has any tips on how to keep the gradual weight loss going, I’d appreciate it. But as of now, I’m happy with what’s happening!
I lost 90 lbs in a little over a year thanks in part to this community. After losing the weight, I began maintenance in September. Since then, I've gained 5 lbs. However, the bulk of the weight gain has only occurred during these past two-three months.
I'm going through a divorce, my routine has been shaken up due to this and other factors. I've found it easier and easier to "treat myself". As I've watched the scale tip forward, I'm stomping my foot down right here at 5 lbs gained.
Yes, it's "only 5 lbs", but it's a slippery slope, and one I've slid down before (I'm a re-loser). Weight loss is not a linear process. Weight loss and weight maintenance will always be a part of my life. Unfortunately, I've not been able to properly maintain a low body weight due to how I naturally am inclined to eat. This is a sad reality for me, but one that I'm okay accepting.
I just wanted to post this as an accountability measure for myself, and maybe relate to those of you who may be feeling down for gaining back "only" a few lbs after major weight loss. We can lose those few lbs and get back to where we want to be!
I lost 90 lbs, and I'll be damned if 5 lbs will get me down. I'm going to drop those lbs over the course of this next month or so, and I'll be back to where I was a few months ago. I refuse to slide down that slippery slope.
This is a weekly post for the Runners of LoseIt. Runners of all levels are welcome here. Someone who is thinking about starting running can post questions or ask advice. Another planning to run a 50K ultra can share their training and prep. Everything in-between related to running is welcome here.
This thread is mostly about sharing what you did last week, what you plan to do going forward, and getting advice or support. Finish a week of C25K? Planning to start? Post away.
In addition to update, victory, and questions, I also ramble on about something or another, this week...
I've been obese for the three years I've been running. I dipped very briefly into a sub-30 BMI but I did not stay there more than a few weeks. As a result, I've been running my 2500+ miles while at a BMI over 30.
Here's some of the things that has helped me.
I generally am not worried about speed. I tend to work to build and maintain endurance. My main goals with running are --.
1) Being able to run for a 60 minute workout. Not only running for an hour but recover from it to run again the next day.
2) I really enjoy long runs, 7.5-10 miles. 90-120 minutes. I like working on this long form endurance and enjoy that weekly run to push up how long I can keep going.
I waited until I was at the end of my weight loss until I started actually running. I could have started sooner but I honestly did not even think of running until I threw it in to my exercise mix on a whim.
While losing from 355lbs to a low of 218lbs, I mostly walked as exercise. I did some intense treadmill incline stuff. Some elliptical. Some cycling. A little strength work with an all-in-one cable machine. Mostly it was just steps. I walked so much I think it accounted for close to 20% of my weight loss.
I did not strength train for long. It made me hungry and worked against me eating at a deficit.
I ran more than a few minutes for the first time around 225lbs. It was horrible, horrible, terrible, the worst. So, I did it again.
I used intervals like C25K to build up my running. 2 minutes of running, recover, 2 more, recover, 1 more. Each session I added another minute or two somehow. Once I could do 10 minutes straight I concentrated on the long first interval, then did 1-2 shorter duration runs to follow. I built up to a 20 minute straight run in about 4 weeks. A little faster than C25K. I got to 30-35 minutes in about 6 weeks. I did this mostly outside, very little treadmill. At that point I started to have knee discomfort.
I stopped running when I hit a 30-35 minute run. More less finished C25K and felt injured.
I just so happened to start doing strength training at this time. With running not working out, I filled the tine by starting up free weights and StrongLifts 5x5.
This proved to a fix to my knee issues. I noticed that my knee was sore from various hard hikes and even elliptical sessions. I was just more body aware.
But as I worked on my squats, deadlifts my legs strengthened over all. I worked out imbalances I had developed by being sedentary and sitting too much for a few decades. In particular deadlifts woke up my hips, hamstring, and glutes.
After about 3 months of strength work I ramped up running again and felt better. To assist both running and strength work I stretch regularly (10-15 minutes most days) . Particularly my quads, hip flexors, IT band, and lower back. I work a stretch session into each of my strength workouts and then do couch stretch, hip flexor stretches regularly (mostly on my train ride into work and/or post run).
I still got injured. I ran a 10K fast.
I had been pushing my speed and endurance during my first year running. I was kicking out a 9 minute stand alone mile. I did a sub-60 minute 10K (9:39/mile). I built up endurance to run a hilly 2:18 half marathon.
I had my first 10K of the year and hit it running fast. It was rolling terrain. A good mile of it was on stone covered crappy road. Then some steep hills, coming out of those into the flat end I cranked it up. Well, the roadway was severely crowned. I ran two miles hard, with my left leg 6-7" lower than my right. As I came to an aid station my right glute cramped hard. I had never felt anything like that ever. It got very tight and fought me the last 2 slow slogging miles. I crossed the finish line and immediately started hobbling.
I had chosen speed over safety. When I hit that crowned pavement I should have slowed down. The result, hip adductor (groin) strain/tear and four months of no running.
After that I resolved that I liked running so much I wasn't going to risk injury. I took the focus off speed and resolved to log regular miles at an easy pace.
I still do hills and long 3-5% grade treadmill sessions. Oregon is hilly. I also do fast finish runs. Do 45 minutes easy then ramp up the speed at the end to run harder while tired. Trains me to suck it up on those hard race days.
I run in good comfy running shoes that fit me great. I replace then regularly, at about 400-600 miles.
I have plantar issues from before I ran. They crop up from time to time. I run using SuperFeet blue insoles. These things are not cheap, but they last longer than running shoes. The blue is enough support for me. While using them I've never had an issue. Unfortunately, I convinced myself I didn't need them anymore... and within a few months my plantar tendon was sore all the time.
As a 230lb 6' guy, the key thing I need are good boxer briefs. They need to stay put so I buy form fitting but not tight stuff. Non-cotton is best for anything over an hour. Everything else I wear is cheap and comfy. C9 stuff from the clearance rack at Target. Old Navy Active on sale/clearance. Base layer stuff from Costco. I rarely am running in more than $30 of clothes.
I do own a great pair of Phenom Nike 3/4 Running pants. Purchased from the employee store off the clearance rack. $48, originally $120. They just aren't necessary. I enjoy running in my $4 Old Navy 7" Inseam Shorts just as much.
I use Gold Bond Friction Defense. Stuff is roll on and cheap. Does not stain. Works through torrents of sweat for hours. Mainly for my nipples, but I put also where my heart rate chest strap runs over my ribs and any spot on my thighs or waist that might be getting rubbed at the time.
How is your week going? Getting your miles/kms in? Did you just finish a week if C25K? Just do your first run? Training for a race? Let us know!
