Friday, June 14, 2019

Warming up effectively to get more out of every workout

When it comes to warming up prior to exercise there are a few different options to choose from. On one extreme you have people who don’t warm up at all – whether the workout is lifting or cardio, they just go right into it regardless of the movements or intensity. On the other end of the spectrum you have people who literally spend 40+ minutes on warming up and causing the actual workout to be less effective as a result. Finally, you have some people who do their version of a warm up which is a quick stretch of some kind regardless of the workout.

from Life Time Weight Loss Blog http://bit.ly/31APxjM

Seeking accountability partner for weight loss goals now that I have fallen off the wagon (5’7”, 29F, SW: 195; CW: 185; GW: 145)

Hey losers! Last year I had an accountability partner which helped so much. After almost a year, we got crazy busy with grad school so our daily messages lessened until we fell out of it. This last semester was the hardest for me and between not having my accountability partner anymore and the stress of school, I gained by 20 of the 30 pounds I had lost :( I would really love to have an accountability partner again and thought it could be nice with someone new for a fresh start! We could support each other until we reach our weight loss goals through messages on here or wherever is convenient.

My stats are 5’7”, Female, 29 years old, SW: 195; CW: 185; GW: 145.

Last year I got down to 157 at my lowest and am so disappointed in myself for gaining so much of it back. I think writing a daily message with someone will help a lot in getting me back on track. I don’t care if your stats are not similar to mine, I just want someone in the same boat who really wants to do whatever it takes to reach your goal weight and support each other!

Thanks for considering. Please PM me!

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from loseit - Lose the Fat http://bit.ly/2MYmBPs

I can't lose weight no matter what I do

Hello everyone, I'm going to explain my weight loss struggle and all of my known health issues and hopefully someone will be able to suggest (obviously not diagnose) what could possibly be stopping me from losing weight. Let me know if I should be posting this somewhere else.

Firstly, I would like to say I believe myself to be a healthy eater. I don't eat dairy as I'm lactose intolerant, but was also diagnosed with SIBO and so I have also stopped eating gluten as well. I never eat at fast food restaurants and I never drink soda or juice. I try to eat breakfast, lunch, and dinner everyday, sometimes I skip over lunch. My calories usually fall within 1,200-1,700 a day.

I started working out at a gym 3-4 times a week about two months ago, a little more. I always get my heartrate into the cardio stage. I use my Fitbit to track that. When I go to the gym I get 10,000 steps or more each day, if I don't work out I still get 8,000 steps.

I have sleep apnea, arthritis, iron deficiency that leads to anemia (I then get iron infusions), SIBO, and more recently my OBGYN said she believes I have endometriosis but didn't want to do the surgery to diagnose so she started me on the Nexplanon in December.

The reason I've become so upset is that I recently went on a solo trip to Scandinavia for 2 weeks where I walked 10,000 steps or more everyday, one day I literally got up to 25,000. I walked at least 50 floors everyday and at least 5 miles. So it was more exercise than ever probably ever done in my life. I still kept my diet, if not ate even healthier. I just got back yesterday, weighed myself, and I have GAINED weight somehow. I can't explain how sad I am.

Late last year I weighed about 140 and now I am up to 152, it fluctuates every day between pounds.

Please let me know if you have any questions or answers! I need help!

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from loseit - Lose the Fat http://bit.ly/2WG5H7q

Day 1? Starting your weight loss journey on Friday, 14 June 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

Quick Start Guide - Build your foundation!
Loseit Compendium - Frame it out!
FAQ - Answers to our most Frequently Asked Questions!

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from loseit - Lose the Fat http://bit.ly/2KVEtHI

SV: GOAL! I really thought I'd never see the day

Hello!

My favorite part of these posts is progress pics so here you go!

In the album- two same outfit pics, how loose my shorts got, and the selfie that started it all.

Villainous backstory:

I've lost weight before in high school by logging everything that went in my mouth and while I did learn that single candies can add up if you eat one at a time, ten times a day, it really wasn't the healthiest as I was skipping meals and eating dried cranberries because I hated them so much they would kill my appetite. I got down to 140 then, but intentionally gained it all back as I panicked when my weight loss made me noticeably weaker.

A Hero's First Steps:

Cut to college and I'm now at 185 and 5'3", which makes me obese. And I could feel it. If you're wondering what motivated me to this success so that you can steal it, it was a selfie where I was exuberantly happy. And noticeably fat and pale. I felt and still feel horrible for past me being so sick.

Spring of 2018 I decided to try the keto diet, and actually had quite a bit of success with it. I lost 35 pounds in a few months, was feeling great, and at that point I was getting my comfort eating under control.

But then I was involved in an extremely stressful situation (On the order of supervising 40 coworkers spread across a city with an active shooter. The shooter approached one of my coworkers and their panic spread to me) and that one chocolate chip cookie given to me during that stress was calorically nothing, but it brought my stress and comfort eating back with a vengeance.

Mental Health Interlude:

I spent about 6 months maintaining around 140 as I got my head back in line. It was long and exhausting, and I could barely manage one day on any diet. I would binge and gain a few pounds of water weight, feel terrible, lose the water weight and so on. The only thing that I could do at that time was start running. I completed the c25k program after a professor terrified me into understanding the importance of vascular health.

The Incredible Rise from the Ashes:

Cut to my current status- I've decided to eat vegan for the environment and my own preference, as my pickiness about meat led to a lot of waste. I'm very happy with the WOE and am losing again through running and a small caloric deficit. (Damn being short, my BMR is ~1300, exercise is a must to lose anything now)

I still have a few pounds to lose, I'd like to get to a BMI closer to 20 for aesthetics, but I'm also much more focused on strength and endurance so I don't get a repeat of high school panic gain.

What did I learn?

Coming from a place of love for my body- I want it to be healthy and strong, so I never hated the girl in my older pics, I just felt sad for her and promised to do better
My body, my rules. I've had people tell me to maintain where I am, comment that I've gotten so skinny, all that. My best response to them is always that I'm trying to be healthy and what I'm doing is working, usually shuts them up.
One, three, seven days, 6 months, all of these times of gain are not irreversible. Treat every meal like a new chance to make a healthier decision. Sometimes even one day is too much, but one snack can be handled.
Get support through lots of communities. My support needs changed and so my place of getting support did too. I've bounced from r/Keto, r/xxketo, r/1200isfineIGUESSugh, r/progresspics and of course, r/loseit.

Where do I want to go?

Like I said, I want to get to a BMI of 20, I want to run more and maybe start weightlifting again, pending finding someone to guide me a but. I also want to adopt a cat, get my mental health even better, and improve my relationship with my scale. I need to weigh myself less, but it currently doesn't lead to spirals and I'm in the middle of a woosh, so...

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from loseit - Lose the Fat http://bit.ly/2IICST0

I chose the SLOW way. Fewer results. But steady. Feeling happy now. Did walking helped?

I never had weight health problems. I always thought that I could lose some weight, though. 157cm for 141 lbs. I went for a quick diet program to lose it all in 1 month. Tried it 4 or 5 times but I usually went back to my old diet habits once I thought I had lost enough.

This time, I wanted to make it slow. My goal was to lose 20lbs. I thought, let's make it in 6 months. My diet plan was to aim for veggies, fruits, starches & vegetal proteins only. Removing most sugar and meat intakes. I was focusing on 3 products each week. Long enough to be sure I would remove them from my habits. I didn't see much improvement in the 1st month. I needed to find alternatives to these sugar/fat pleasures which I did on the 2nd month. My weight reduced by 2lbs. It just slightly decreased but it was a good sign.

I usually work at the office all day. I don't have an active lifestyle especially since I got that ankle problem. But I wanted to add some physical exercises to my plan. Walking was fine so I started to implement walks in my routine. Without big expectation.

The result after 1-month of walking: no big improvement in my weight loss. I just lost another 2 lbs. Not super great even if better than stagnation. But something else changed. Adopting these small changes and keeping them made me feel more confident and self-disciplined. The diet I'm following doesn't feel like it's a burden anymore and I'm even excited to start each week with new challenges. I'm feeling more positive and I'm more motivated to keep carry on that diet.

Did that small physical activity trigger all this positiveness? Or I'm just being lucky to feel better at that moment?

Now I wonder if I'm on the good path to achieve my objective. 3 months left to lose 17lbs.

How can I improve it to be sure I'll achieve it?

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from loseit - Lose the Fat http://bit.ly/2IfMnu0

Is Chocolate Milk the BEST Recovery Drink with Jason Karp Podcast 112

Is chocolate milk the best recovery drink after a run or workout? Talking to Running Coach Jason Karp about the study and what other drinks they tested. Plus the most random thing that’s happened to me at the grocery store! Follow @RunEatRepeat on Instagram for updates and go to RunEatRepeat.com for the notes.

Today I’m talking to Dr. Jason Karp – one of the authors of the original study on chocolate milk as a recovery drink. I’ve been wanting to cover this topic for a while and was all set to talk to an RD when it somehow came up that Jason – who I’ve known for a few years now, worked on the first trial. WHAT! So I asked him to break it down for us and explain the study, chocolate milk’s benefits and other options for fuel that can work.

I created Run Eat Repeat.com almost 10 years ago to document my marathon training and health journey. Since then… I’ve run over 30 marathons, 50 half marathons, lost 20 pounds and the site grew an amazing following and now it’s also a podcast!

Please subscribe to the show and follow me @RunEatRepeat on Instagram .

Warm Up:

Okay… I know the warm ups are random – but this is going to be extra. It’s a lil story about how someone with red hair can in fact be Mexican and how that can be confusing to a random racist at the grocery store.

This true story may involve people with questionable mental health (both mine and the stranger). And I try to find the teachable moment for myself in it.

What would you do if someone who didn’t seem to be in a reasonable and rational state said something defamatory about your ethnicity?

Lessons from the interaction:

– I should learn to use my ‘inside voice’

– Maybe I need another grocery store?

– Mexicans can have red hair

Jason Karp PhD – Running Coach & Author on the Chocolate Milk Recovery Drink Study

JASON KARP, PhD – is a running coach and creator of Run-Fit and Revolution Running a running coach certification program. He’s the author of several running books covering topics from running for weight loss to marathon training. And he’s one of the authors of the study, ‘Chocolate Milk as a Post-Exercise Recovery Aid’ which was published in the International Journal of Sport Nutrition and Exercise Metabolism in 2006.

He’s here to tell us how they did that study, the other drinks they tested and the types of workouts that would benefit the most from it.

More information and links to the study will be on Run Eat Repeat.com

Read the study here (it’s a pdf): Chocolate Milk as a Post-Exercise Recovery Aid

Chocolate Milk as a Recovery Drink Highlights:

– Why Chocolate Milk is a good recovery drink

– What other drinks they tested

– How the study was conducted

– What type of person / athlete needs a recovery drink

– How long into a run should you eat or drink something

– Other options for recovery drinks

– Best timing to refuel

– If Jason gets a lifetime supply of chocolate milk

Jason Karp is a running coach located in the San Diego area. Follow him and read more here:

Run-Fit – Coach & Chief Running Officer

REVO₂LUTION RUNNING™ – Creator & Chief Running Officer Running Coach program

He’s @Dr Jason Karp on Instagram

8x Author, including Running a Marathon For Dummies

2011 IDEA Personal Trainer of the Year

USA National Team Member, 2013 Maccabiah Games

Books by Jason Karp:

The Inner Runner

Run Your Fat Off

Awards:

My lil brother for graduation HS and being awesome. Here’s his graduation party recap.
My parents for dealing with him, me and my other brother.
You for following along on Instagram and joining the RER Podcast FB group here.