Fitness and Weightloss
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@Tim_G said in Fitness and Weightloss:
@MattSpeller said in Fitness and Weightloss:
I definitely gained weight this winter and lost muscle mass.
I just have to remember the pain is an indicator of progress.
Well, that depends on the pain of course... but if you're referring to the DOMS (delayed onset muscle soreness), then yes, perfectly normal
18kg ruck sack and the forests of British Columbia will indeed generate DOMS, never mind IOMS (instant onset muscle soreness!)
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I'm at 5' 8" and probably over 250 lbs. At the beginning of the year, I was set to drink nothing but water and walk (if not run) the block every other day. My boss wanted to add some office aerobics, but that never kicked off.
Since then, I have totally dropped the water, went back to sodas, and quit the walking too. I've tried talking my boss into a stand-up desk, but he's not buying it either.
Maybe I'll start up again and attempt to lose weight. Getting up is hard as my dad-in-law is still in the house before I normally get up and I'm a little self-conscious about something like that.
Probably need some accountability as well.
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I'm still getting back into the groove of going to the gym early in the morning. Still sore from deadlifting last week.
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I've been walking to the office, which is about 2km, every day for a month. I can feel the improvements. Hopefully I can keep that up. But today is my last day here.
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@coliver said in Fitness and Weightloss:
@MattSpeller said:
@coliver said:
walking to it would be treacherous but the trails are nice and rugged.
Put your cellphone down
Walking along the road in upstate NY is hazardous. It seems like people get points for driving as close to pedestrians as possible.
I lost a few friends that way.
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Not sure if I have posted this before around here, just wanted to put my two cents in. I did a little over a year of fat free vegan, and I lost 80 lbs. but I started having some health issues from not watching my micro nutrients. I quit that diet. I decided after a couple years that I still wasn't where I wanted to be, so I have tried a new diet and my wife and I love it. It is The Wilfe Diet from Able James. I do well with strict rules and structure around weight loss, so it works for me. It is basically paleo with less restrictions, a focus on quality food, and intermittent fasting. I have lost another 20 lbs between this a just watching what I eat then about 6 weeks ago changing over to this diet and loosing another 10-15lbs. My new fitness addition is putting Olympic Gymnastic rings and a ceiling mounted pull up bar in my garage and giving up the gym membership to work out at home. I work out there 3 days a week doing the Reddit Bodyweight Fitness RR, then yoga 2-3 days a week on my off days, and walk 1-2 miles a day on my lunch break playing Pokemon Go! So far so good, and I am by far in the best shape of my life.
Feel free to hit me up if you are interested in trying out any of this stuff, I would love to help someone else get in shape.
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@s.hackleman said in Fitness and Weightloss:
fat free vegan
http://cdn.shopify.com/s/files/1/0750/4973/files/blog_-_what_my_food_eats.jpg?11943861623982726357
Well done though man, that's hard core!
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Yesterday my landlord was at the building cleaning after a tenant moved out.
She is an old Chinese lady.
"Matt, youve gained ALOT of weight. You should run around the block a few times"
me: "OK"
Guess i need to do something about it now. -
I really don't worry too much because I weigh within 10% of what I weighed in HS. I have been slimmer at times, but those were exceptionally bad times, characterized by the over consumption of stuff that isn't food (drugs are bad, m'kay). I try to walk a lot, take the stairs, stay active, etc, but my weight remains fairly consistent. I could probably drop 10-20lbs, but I do like to enjoy life now in case I die soon. One of my biggest fears is to be on my deathbed and not be able to think of anything but "I should have ________ while I could have". I absolutely refuse to participate in strict dieting, but I know I should try to be even more active than I currently am (more hiking, more sex, more yardwork).
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I try to go for a daily walk.
This is Yesterday, did two laps around the lake.
Today I only did one lap.
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@JaredBusch said in Fitness and Weightloss:
I try to go for a daily walk.
This is Yesterday, did two laps around the lake.
Today I only did one lap.
What app is that?
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My weight steadily went up with each major event in my life. Namely, job change from outdoor/active to indoor/tech, marriage, kid1, kid2.
Currently 5'10" and about 60lb overweight. Now we're preggers again so need to not add any more!
My problem is simply food volume and calories. I feel far too stuffed after far too many meals, but at this weight you really feel the hunger!
Spending hours and hours a week away from family doing jogs and gyms and stuff just doesn't work very well. So diet is key. And not eating too much for a desk job is very important!I've enjoyed the Strava app for tracking walks, hikes, and bike rides.
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@coliver standard Activity app on iOS. connected to my apple watch for most of those details I assume.
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@guyinpv said in Fitness and Weightloss:
My weight steadily went up with each major event in my life. Namely, job change from outdoor/active to indoor/tech, marriage, kid1, kid2.
Currently 5'10" and about 60lb overweight. Now we're preggers again so need to not add any more!
My problem is simply food volume and calories. I feel far too stuffed after far too many meals, but at this weight you really feel the hunger!
Spending hours and hours a week away from family doing jogs and gyms and stuff just doesn't work very well. So diet is key. And not eating too much for a desk job is very important!I've enjoyed the Strava app for tracking walks, hikes, and bike rides.
Diet is key for sure! About 80-90% of weight lost is through diet. Just look at what @JaredBusch just posted, a 40 min outdoor walk burned 300 calories. That is about a bottle of soda. Just having a water for lunch, and sitting in a chair does the exact same amount of good for calories in calories out. That being said, drinking water, and going for the walk is where you get the big losses.
Also, this is why I play Pokemon Go, It gives me the same information give or take as a walking app, but I get to catch things, and it turns the whole process into a game to pass the time.
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@s.hackleman said in Fitness and Weightloss:
Diet is key for sure!
I would amend that to be "Diet Control" not just "Diet." Knowing how much is going in versus how much you are using is the only thing that matters.
Sit in a chair all day, and thus have low caloric use? Fine, just lower intake.
When I went from 350 to 176, I did nothing except pay careful attention to how much I ate and got exercise.
Breakfast was oatmeal with splenda on it. Fixed size. I had a blue cup that I would fill to a line and then add the water.
morning snack was a can of pineapples.
Lunch was instant ramen.
Dinner was mostly home made riceballs or hamburger helper. I would make it one night, divide it up, and eat it for 2 or 3.
I drank nothing but coffee and green tea or black tea.
Saturdays I would go out for Chinese buffet with co-workers (I worked Tue-Sat). I ate more, but never stuffed myself.
The thing that made it all really work was that I had a fixed work schedule that I put my exercise into. This is something that i apparently require.
mandatory 15 minute break morning and afternoon. 1 hour lunch.Morning and afternoon breaks, I would walk up and down the stairs while reading a book (or memorizing japanese hiragana and katakana).
Lunch I would either walk the parkign lot the entire hour or during inclement weather, I drove to a nearby mall and walked around it twice. Again, while reading a book.
I always ate my lunch at my desk while finishing tasks right before my lunch break.
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Since I left that job, I have lost any kind of fixed schedule. This has been great for my personal work/life balance, but it has been hell on my weight because I am not getting any decent exercise for long stretches of time.
I am trying hard to make this work now with the morning walks.
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I like to think of it as changing eating habits rather than diet or diet control. I know it is largely semantics but it helped me.
You can make incremental changes over time that, to me at least, are way easier to keep up with than jumping into a big program all at once.
Enforcing longer meal times which, I mentioned yesterday, was step one. Step two was making sure that all meals included at least one serving of protein and one of veg. The steps in the program came at two week intervals so that there was a bit of time for the first habit to set in before having to work on the next. There were several others to work on as time progressed but the first two steps were probably the most important.
It is also worth noting that if you indulge yourself with a treat here and there it does not mean you have failed and that your effort is wasted. It is not quitting time. There is room for improvement over time. I certainly didn't make every meal last 20 mins. in week one nor did every meal have both protein and veg in week 3 or probably even 4.
It took a bit of time to nail each step down and find strategies that worked for me but as time progressed each habit became easier to keep up with.
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I see a lot of mention of diet, but none mentioned life style change.
Diet can only get you so far, once you drop out of that particular diet, the weight comes right, sometimes even more weight is added back on. Weight loss should not be the final goal, the final goal should be maintaining whatever weight that you feel comfortable with, and most need life style change to help you get there, not just a diet here, diet there.
Watch what you eat! Read those nutrition labels! Take a day, add up all the calories you eat that day and see what the number is at! It will be very eye opening, I promise. Try to stay away from processed food, they are filled with sugar, salt, MSG, preservatives, & etc. I try hard not to buy food with ingredients that I can't pronounce.
Stay away places like buffet, or eating out entirely if you can. American restaurant servings are TOO big. Watch these videos. http://www.dailymail.co.uk/femail/article-2809810/Just-large-large-soda-McDonald-s-cup-sizes-vary-globe-biggest-U-S-30oz.html
Stop buying large or even medium size drinks. Get small instead or drink water. No, diet drinks will not help you. You need to cut out your sweet tooth out. Once your taste is back to "normal" instead of "sweet hungry", you will taste a lot more out of life.
DO NOT DRINK fruit juice, EAT the fruit instead. Fruit juice is actually full of sugar, and you do not feel full drinking it, and people usually end up drinking too much.
12 oz
Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/
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@Harry-Lui I said I don't diet. I control my diet.
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@Harry-Lui said in Fitness and Weightloss:
I see a lot of mention of diet, but none mentioned life style change.
Diet can only get you so far, once you drop out of that particular diet, the weight comes right, sometimes even more weight is added back on. Weight loss should not be the final goal, the final goal should be maintaining whatever weight that you feel comfortable with, and most need life style change to help you get there, not just a diet here, diet there.
Watch what you eat! Read those nutrition labels! Take a day, add up all the calories you eat that day and see what the number is at! It will be very eye opening, I promise. Try to stay away from processed food, they are filled with sugar, salt, MSG, preservatives, & etc. I try hard not to buy food with ingredients that I can't pronounce.
Stay away places like buffet, or eating out entirely if you can. American restaurant servings are TOO big. Watch these videos. http://www.dailymail.co.uk/femail/article-2809810/Just-large-large-soda-McDonald-s-cup-sizes-vary-globe-biggest-U-S-30oz.html
Stop buying large or even medium size drinks. Get small instead or drink water. No, diet drinks will not help you. You need to cut out your sweet tooth out. Once your taste is back to "normal" instead of "sweet hungry", you will taste a lot more out of life.
DO NOT DRINK fruit juice, EAT the fruit instead. Fruit juice is actually full of sugar, and you do not feel full drinking it, and people usually end up drinking too much.
12 oz
Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/
@JaredBusch said in Fitness and Weightloss:
@Harry-Lui I said I don't diet. I control my diet.
Yeah, control your diet, and control your exercise.
Don't eat processed foods, and do exercise your body... Light or medium strength training and light cardio 3 days a week to start. Those are all you need. I'd say that's an awesome investment to ensure a healthy mind and body for the last 30+ years of your life. You invest with money for your last 30+ years, why not invest where it really matters? Why save money if you will just spend it all on doctors, medicine, and crap... if you don't also invest in what really matters.
By not eating processed foods, use common sense. Natural organic foods that are frozen can be considered processed. Obviously that's perfectly fine. Use common sense.
Make sure they are minimally processed. You can start by eating organic food. Throw away the cigarettes and beer, that's a HUGE improvement right off the bat.I'm a fan of the Paleo diet, though I'm guilty of not following it 100%... but I don't eat crap food, and I do exercise at least 4x a week.
