Thank you, loseit!

I debated a while before posting this as my story isn't one of great transformation, I didn't lose hundreds of pounds, and it wasn't a life changing weight loss for me. But it was one that I talked about for a long time. It was one that I always going to start tomorrow. It was something that i wanted to do, but didn't have the motivation to make the commitment. Until I found r/loseit. Reading all of the success stories of people that had to work so hard to meet their goals and reading about the sense of pride that you all felt inspired me.

Unlike a lot of the success stories posted here, I was not overweight as a child. In fact, I was one of those kids that could never put on enough weight. I was also very active as a child and teenager, so I burned through every calorie I ate and then some. I ran cross country and track at a decent level - Then adulthood and real life hit.

I continued to eat the same junk and quantity that younger me ate. Runners in their teens and early 20s can eat pretty much ehatever they want and get away with it. Yes, better fuel equals better performance, but I loved my taco bell (maybe that's why I never got to that "next level") Anyhow, when I put on the first 10 pounds, people said I looked better since I no longer looked emaciated. Then I put on another 10. Then another. Then another. Then another. Suddenly I'm almost 50 lbs more than my race weight.

By this time, I didn't like who I saw in the mirror. I had always been fit. Now I wasn't. I "wanted" to change, but not enough to actually do it. On top of this, years about a obsessing about my weight had probably created some unhealthy body image issues of myself. I saw myself as fat no matter what I weighed, and now that I actually was overweight it ate at me constantly. Every new year, birthday, etc I made the same empty promises that so many do. I threatened to eat better, workout, and lose the weight. Maybe even run again! But I never did.

Then I took a trip to the doctor after a stupid injury while drinking with some friends. The injury was minor, but it turns out my poor choices had led to some high blood pressure. I was shocked! This can't happen to me... I'm a runner! I'm in great cardio vascular fitness!! Except I wasn't and hadn't been in forever. I had been lying to myself for a while.

I found r/loseit right about this time. I read inspirational story after inspirational story. Between that and the doctor's message, I finally started doing something for real. I attacked my weight loss like I used to attack training for a big race. CICO religiously, and I actually started running again. And this time it stuck. Not only was I eating less calories, but I was also making healthier food choices.

I set my weight goal at 15 lbs over my old race weight, which was 38 lbs less than I was that day at the doctor. Fast forward to 20 minutes ago. I stepped on the scale and saw that magic number. I looked in the mirror and like what I saw for the first time in a while. I wasn't overweight and I wasn't emaciated. And I'm confident I've not just lost the weight, but got back into a healthy lifestyle that can maintain it. The blood pressure isn't back to normal yet (still on medication for it) but I've been able to decrease the dosage, with my doctor's care of course.

I post this because I don't think I could have done it without this community. I read the stories every day of people that have to make bigger and more important changes than me. And you all do it. It motivates me. "u/random_user did it today, so can I!" Your support for one another is so cool to see, especially with all the trolls around the interwebs. So even though I rarely post here, you all made a difference for me... you all made THE difference for me. So thank you. Thank you. You all rock.

TL/DR: I was overweight but didn't have the motivation to change until I found r/loseit. Today, I finally hit my weight loss goal thanks to ALL OF YOU. I can't wait to support all of you as I work to maintain.

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from loseit - Lose the Fat https://ift.tt/2ulYWvV

Here are 185 (updated!) pages of notes that I've taken after reading 5 prominent books, watching 140+ videos, and researching the work coming from some of the biggest names in the fitness/ weightlifting industry. Summaries, data, and reflections included.

Omnibus Document: Weightlifting/ Bodybuilding Notes

Link to newly minted PDF version of the Omnibus (as of 03-21-19) document since I opened it on mobile and it made my soul die a little bit

Quick Introduction:

Hi, again, everyone! I figured that I would update my document post here since I’ve added quite a bit to my original notes. I hope that some of it comes of use to someone here.

I want to make it clear from the outset that this post was inspired, to a large extent, by the post from /u/LawBobLawLoblaw from 10 months ago on /r/weightroom, as well as another now [deleted] account on that same sub that took some notes that got me started down this rabbit hole.

That being said, I did take a slightly different approach from /u/LawBobLawLoblaw when it came to choosing my subjects of research - I mostly went with those individuals or groups that I believed best suited my research due to their renown, notoriety within the community, unique perspectives, personalities (to some extent or another), and their overall results that they have achieved throughout their body of work (literally and metaphorically). They are, in order of the summaries that I have written:

• Dr Mike Israetel/ Juggernaut Training Systems
• Jeff Nippard
• Mark Rippetoe/ Starting Strength
• Tyler English
• Arnold Schwarzenegger
• Dr. Brad Schoenfeld
• Dr. Ben Pollack
• Athlean-X/ Jeff Cavaliere
  

Newly Added Sections:
- Alan Aragon
- Dr. Austin Baraki
- Dr. Eric Helms
- Greg Nuckols
- James Krieger
- Jim Stoppani
- Dr. Jordan Feigenbaum
- Dr. Layne Norton
- Barbell Medicine Podcast

From that group, I have watched and - again, found in this live document - summarized over 100+ YouTube videos, read five books totaling over 1900 pages, and read 50+ articles all regarding the topics of bodybuilding (natty and juicy), powerlifting, weight loss/ gain, powerbuilding, strength, and hypertrophy. In the document, I've provided links or reference to the material being summarized/ reflected on.

The Tools:

The slightly modified TDEE/ body weight/ body fat/ measurement tracking document that I personally use

The modified PHAT program that I'm currently running using Dr. Ben Pollack’s Unfuck Your Programming periodization schema for strength building

New modified PHAT program for hypertrophy, specifically, based on research TL;DR totals

New modified PHAT program using block periodization for a single macrocycle - 19 Weeks - across hypertrophy -> strength -> power, including deloads - still a rough copy, currently under construction

Unfuck Your Program tool spreadsheet created by Dr. Ben Pollack

INOL Heat Map: For Reps x Intensity Measurements

My YouTube playlist of videos used for research during the making of this document

New Updates and Edits:

1. I completed some basic editing involved in the formatting of the document at hopefully made it a bit more readable, added 70 pages worth of content summaries, read another book, and added a new TL;DR summary of the whole document at the start.
2. I have also worked on curating the YouTube playlist of videos more accurately/ sensibly as it was previously a bit of a mess as I was developing my materials.
3. I’m also including a newer modified version of PHAT using the volume and intensity metrics given in the TL;DR section of my document - I figured it didn’t make much sense to state what is considered best and then not use it to build programming.
4. Finally, I am including a 19 week modified PHAT program that I’ve been messing around with that includes block periodization, new volume/ intensity numbers, and deloads.
   

This is an ongoing project, as it's something that I like to do in my free time to help organize my thoughts. Hopefully it comes in use for you - most of it is likely stuff a lot of you already know, but maybe for someone it will help guide their process into the sport.

Please let me know if you have any questions, or need clarification on anything, or have some sort of productive criticism. A lot of this was written the way I tend to process information - stream of thought - so some of it may have been lost in translation. I also would gladly accept suggestions on new content to look into, though I am leaning away from podcasts as they don’t tend to keep my attention for very long.

Thanks, y'all! - /u/ShouldBeWorking3

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from loseit - Lose the Fat https://ift.tt/2JxsaT3

SV First Day of Not Being Obese

I'm 5'4 (162 cm), 22, female, CW 169 pounds (76.5 kg), down from 183. Today is my first day of not being obese in 2 years.

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I know this may sound like it's not a lot, but I cried when I saw the scale because cracking into the 160's has felt absolutely impossible.

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In the last four weeks, I have lost 14 pounds through calorie restriction and portion control. My diet is still pretty bad (a lot of junk and fast food), but I am trying to get better. It's not much in the grand scheme of the fifty or more pounds I've gained in the past five years, but it feels really good.

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I've been sticking to a strict 1200 calorie diet and recording every bite. I've been using a calorie tracker app on my phone that has been really helpful. This is the first serious progress I've made in the last four years of gaining weight and trying to lose, so I'm praying to keep up the momentum.

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I'm pretty sedentary (being in grad school has basically kept me in a state of constant study) and exercise has always been difficult for me even when I was thin due to severe asthma. I know lot's of asthmatics exercise a lot, but I'm hoping to get down a bit more before I try more strenuous exercise beyond walking. I do love to walk my dogs though.

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I had some really tough years, so any weight loss feels big. I grew up in what was basically a religious weight loss cult. Basically obesity was considered to be a literal sin that you could go to Hell for, and long periods of fasting were encouraged. If you were fat, you were going to Hell. My mother had a lot of anorexic tendencies and she instilled in me a fanatical fear of being overweight. When I was a chubby child, she would make me weigh every day and brag about how she weighed less than me even though she was an adult.

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I lost a lost of weight when I hit puberty, going down to 125 in high school. The first round of weight loss was natural and I was pretty healthy at that weight. My mother "encouraged me" that 125 was still fat and that I had at least 10 pounds left to go. I really felt like I was ugly and disgusting and basically that no one would ever love me until I was below 115 at least. I began getting into a bit of anorexia and bulimia when I was 17. I wasn't very good at either and didn't lose weight. Around that time I began questioning a lot of the religion stuff. A couple really unpleasant and traumatic things happened to me and I fell into a deep depression at 18 and I basically just let go.

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Since I couldn't drink, do drugs, or have sex and still be a good Christian girl, I ate to fill up that hole in my heart. It was my form of self destruction, the worst kind of sinfulness in my community. The more I gained weight, the deeper I fell into depression and suicidal thoughts. I became increasingly withdrawn and lonely. I fully believed that my weight gain was a punishment from God because I didn't believe in Him (kind of paradoxical, but that was my life). I was told by my mother and several church leaders that until I lost the weight, I was a sinner who should stay out of church to keep "others from going astray." When I hit 175 (obese in BMI), I really felt utterly worthless. I actually did have a suicide attempt. That was a year and a half ago.

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I got out of the church last year. I've been in grad school out of state. It's been hard, but my mental health is improving. But despite leaving my restrictive community, I couldn't lose the weight. This was really hard for me because I was taught all my life that losing weight outside of the church was impossible. So being 14 pounds down is really huge for me, because that means I can change without the oppressive doctrine of my childhood religion.

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I really hope I can keep it up. I'm going one day at a time. It would be amazing to learn how to be healthy without all the harmful baggage of my youth. Doing the math, I'm almost 25% percent of the way there. If I keep up my habits and lose 1-2 pounds a week, I could be down the next 44 pounds by winter. I don't quite expect that, but it does give me a lot of hope!

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from loseit - Lose the Fat https://ift.tt/2Ye5bjd

Weight Loss on the Scale but No Progress

18 years old // 5'5" // 123 Lb. // Female

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So recently, as most young women do, I've been feeling horrible about my body appearance. I have fairly thin arms and legs but my problem area is definitely my stomach where I feel like I carry all of my fat. Last month, I put myself on a 1200 calorie diet, cut out junk food and as many processed foods as I could, and did not eat before 9:00 am or after 5:30pm. I ate a lot of chicken, gave up coffee, and granola bars were my best friend. Being a college student, however, it is extremely hard to consistently eat healthy with out eating the same thing every single day which I mostly found myself doing. I scheduled in working out 3-4 days a week doing mostly interval cardio and some strength training and backed up most work outs with a protein bar or shake.

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My starting weight was 126 Lb and now the scale tells me I'm at 116 (like three separate scales have told me this) which has to be muscle loss. I look exactly the same if not fatter so it's hard to believe. Since last month's diet I have turned to something less strict, I drink coffee again and allow myself the occasional dessert or junk food and have upped calories to about 1400 give or take with the same work out routine.

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I am just so incredibly frustrated when I look in the mirror because I was never insecure about weighing 125 pounds, it was always how I looked and after being so strict with myself for a month, I was so discouraged to find that the effort did nothing for my self esteem. I just don't know what to do anymore because neither techniques show that I have done anything. I still feel so flabby in the stomach, despite that if I pose certain ways for pictures, I can make myself look really lean.

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I just want to be able to feel confident with out sucking in or be able to wear the cute clothes that I feel are so unflattering to my belly fat. Any tips? Eat more eat less? Strength work outs?

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from loseit - Lose the Fat https://ift.tt/2OkQN4i

Before the LA Marathon–Check out These Tips

I love the LA Marathon!! I think it’s one of the best marathons in the US and doesn’t get the credit it deserves! LA has this big city marathon in one of the country’s most popular travel destinations. Throughout the year people come from all over the world see the Hollywood sign, walk down the iconic Santa Monica pier and stroll through Beverly Hills – and the marathon course passes through so much of it. So… Why aren’t we talking about this? Why doesn’t it sell out?? We can talk about that another time – today I have a lot of tips and race recaps to help you get read to run LA!

Sadly, I can’t run the race this year because I’m in the process of freezing my eggs and on doctor’s orders not to run this week. Boo.

I really love the LA Marathon so if you’re running it – you’re in luck! I have 5 race recaps, tons of tips posts and more below. And if you’re not running it… well, you can’t register this year because it’s sold out. But Pin this post for next year!

Check out these tips and round up of posts to help you get ready to bring your A game to the starting line!

5 Last Minute Tips for the LA Marathon:

1. PLAN your Fuel & Gear for Race Day.
Check and double check the weather report and your packing list. If you trained in cold weather – think about what you wear for race day conditions.
Race day weather is in the low 60s – which I love! But if you trained in the now that might feel HOT. Plan your gear and fuel according to your body’s needs and race day conditions.

2. Race morning Logistics.
The LA Marathon is a point to point course = it starts at Dodger Stadium and ends 26.2 miles away near the Santa Monica Pier. So most runners need to park near the beach and take a shuttle to the starting line. It’s a very early start and the streets will be jammed. PLAN how you’ll get to the starting line, what time you need to leave your home/hotel, driving, parking and walking time.

3. Study the Course!
I love the LA Marathon course! You’ll run by tons of iconic landmarks! And normally these streets are JAMMED so enjoy this rare opportunity!
Tip: Photo-ops include the Hollywood sign, Disney Concert Hall, Grauman’s Chinese Theater, Rodeo Drive, Santa Monica Pier and more!!
Tip: Note where the aid stations are so you can fuel appropriately. If you have a sensitive stomach bring your own solid fuel (gus, energy bars, etc) and drink water on the course.

4. Spectators!
Have your spectators sign up for runner tracking so they know where you are on the course. Since it’s point to point it’s hard to see someone run by more than once. Runner tracking helps know where your person is out there.

5. HAVE FUN!
You’re in LA! You’re running a race!! Enjoy every second!! Run strong. Have fun!!

LA Marathon Tips, Tricks and Runner Recaps Links:

Training for the LA Marathon:

LA Marathon Training Update – check in on my training for the LA Marathon podcast 65

LA Marathon PR training talk after the race – Interview with a Runner Who PR’d at the LA Marathon and trained without long runs Podcast 78

Last Minute Tips for the LA Marathon with Deena Kastor and Ryan Hall

What to Eat for the LA Marathon:

What I Ate the Week of the LA Marathon – A post on what I was eating leading up to the race.  I was on a clean eating challenge and trying to balance healthier food choices while trying to treat myself.

LA Marathon Weekend Highlights – fun and food in Los Angeles before the race.

LA Marathon Post Race Dinner with Deena Kastor and the Bloggers – after the race a big group dinner with the other running bloggers and coaching team.

Race Day and Race Recaps:

LA Marathon Race Recap 2013

LA Marathon Race Recap 2014

LA Marathon Race Recap 2015

LA Marathon Race Recap 2016

LA Marathon Race Recap 2017

Let me know if you have any questions!

I’m really sad I can’t run LA this year so I’m signing up for a few other races to help ease the pain. If you’re having fomo too – check out my race discounts!

Race Discount Codes – Check out my race discount codes post for new running coupon codes for races all around SoCal!

Question: What’s your favorite local race? Big City race?

The post Before the LA Marathon–Check out These Tips appeared first on Run Eat Repeat.

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Say it with me,"X will still be there after Y"

I'm just days away from running American Ninja Warrior in Atlanta, and this year, the following statement has made all the difference in my weight loss and training. I am recovering from a broken leg many months ago and it caused a setback in my weight loss. I turned things back around, and this saying helped me focus.

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Examples:

my son's birthday cake: "Wonderful cakes will still be there after my ninja warrior season is complete."

pizza: "This delicious NY style pizza will still be there after I hit my weight goals."

Video games: "My Red Dead Redemption save file will still be there after I hit my training goals and finish the ninja season."

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I can also tell you- the stuff really is there. Ninja training meant giving up all of my favorite TV shows, (Flash, Arrow, Supernatural to name a few). When I broke the leg and was stuck on the couch? I had plenty of TV to catch up on that was right there waiting for me. Likewise, whatever you need to lay aside for this season- it will be there when you can pick it back up and enjoy it.

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from loseit - Lose the Fat https://ift.tt/2U0UrW1

Coping with being "attractive"

I'll cut to the point because I have a habit of rambling.

I've really developed a love for weight lifting and going to the gym has now become the highlight of every day. Fitness is definitely my new hobby and I'm working towards entering a lifting competition in 2020. This love has led to me being the fittest I have ever been in my life.

The thing is that I've always been in the Obese to Obese I BMI range for my height (4'11) since I was... Born? Haha. I've been happily yet enviously invisible my entire life.

The issue I have right now is that I'm experiencing a lot of mixed emotions about my weight loss. I'm the happiest, healthiest, and most confident I have ever been. I also feel awkward and self-conscious about being "attractive" and scared of what that means for me and my role in the world.

I'll admit that I'm the stereotypical "ugly duckling turned swan" tale but even my boyfriend has commented on this. Last night he said verbatim: "I knew you were an investment but wow, I never thought you'd blossom like this. You're so sexy lately." Although I cringed including that last bit, the term 'sexy' in itself is what attributes to my mixed feelings. Its all just new and I'm not used to it. I just want to keep lifting while also being invisible.

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