Fitness/Weightloss 2013

[spotty_dog]

Well, I have been coasting along this winter at about 15 pounds heavier than my lowest, fit/athletic/training-hard weight. I've been totally OK with this, because dude -- when I'm not training hard, I have no business weighing that little. But in the past couple of months, the scale has been creeping up, and yesterday I saw the highest number I've seen since I can remember (other than pregnant/postpartum). Time for a change. I joined the gym and I'm committed to making a habit of working out.

I really enjoyed strength training and intense cardio workouts in my mid-20s, in the year or two that led up to my peak of athleticism when I was winning bicycle races. I'm trying to remember the kinds of workouts I did when I was just getting started at the gym the first time. I will probably warm up on the treadmill, then do some moderately intense strength training on the circuit machines (like 2 sets of 10 reps at a couple of compound lower body and a couple of compound upper body machines), then run on the elliptical for at least 20-30 minutes.

On the diet/nutrition front, I'm not making earth-shaking changes. I'm starting with the guidelines in Krista Scott-Dixon's "Fuck Calories". It's about as common-sense as Michael Pollan's Food Rules, but a little simpler and a lot more profane.

[Michele]

Increase your fiber. It'll help you feel full. You can track fiber on the LoseIt app. Go for 30 grams a day.

And give yourself time. You've only been cutting calories a short time. Your body might need a little more time to adjust.

The fasting/binging might work. It does for me if I can keep up with the fasting/strict restricting. It's just soooo tempting to keep binging thinking I'll "make up for it" later.

[Sheherezade]

Thanks Michele -- I'm working on fiber. It's been 7 weeks now of calorie restriction! How long is "long"?? I know I've got to get used to forever but hopefully in maintenance I'll be able to eat more than the alloted 1005 calories a day that Lose it gives me.

I've actually up'ed the calorie allotment by changing my weight loss plan to 1 lbs a week instead of 2 lbs a week. Just releasing the pressure made it easier today -- I came in under 1000 anyway.

[spotty_dog]

alloted 1005 calories a day that Lose it gives me.

FUCK

LOSE

IT.

Fuck them right in the ass. That is so far below your basal metabolic rate that it is horrifying.

Excuse my strong opinions.

[BonBon]

On the diet/nutrition front, I'm not making earth-shaking changes. I'm starting with the guidelines in Krista Scott-Dixon's "Fuck Calories". It's about as common-sense as Michael Pollan's Food Rules, but a little simpler and a lot more profane.

Thanks for the book link. Loving it so far! I went to cut and paste what she said about veggie oils, but it won't let me. Damn.

[Sheherezade]

Spotty, I think I love you!

Yeah, it's low. It feels low. I have such low energy. Obviously, losing 20 lbs in 7 weeks makes me feel good --- but I can't keep this up. It's crazy making. I'll have to up it to something I can manage. It's not like I'm trying to fit in to that Oscar dress after all.....

[spotty_dog]

Thanks for the book link. Loving it so far! I went to cut and paste what she said about veggie oils, but it won't let me. Damn.

I've been a fan of stumptuous.com since my first round of becoming a gym rat back in 2005. She is awesome and body positive and I lurves her. Total bonus that I went back to her site this week to review squat form and found tons of new articles about diet and nutrition that are so sensible! (She does advocate a Paleo diet for those who want/need performance, it seems, but I love her cheat sheet and the way it talks about food on a continuum, and any step away from the modern American diet being a good thing.)

[spotty_dog]

Spotty, I think I love you!

Yeah, it's low. It feels low. I have such low energy. Obviously, losing 20 lbs in 7 weeks makes me feel good --- but I can't keep this up. It's crazy making. I'll have to up it to something I can manage. It's not like I'm trying to fit in to that Oscar dress after all.....

*hugs* This stuff is so damned crazy-making. Yes, it feels good to have that *control* over your body, to *make* it do what you say. But more than 2 pounds per week of loss is not healthy, and that is a red flag. It took time to accumulate the extra padding, and it needs to take time to safely metabolize it away and develop a new maintenance point.

Here is a calorie calculator that might be helpful. Make sure to adjust it for your typical level of activity. Use them in one of two ways. A) Enter your current weight, then from the total caloric expenditure subtract 500 calories. B) Enter your goal weight, and aim for the calories to replace that expenditure. If you eat to maintain that weight, your body will adapt.

You're doing awesome! Now be a little nicer to your poor body (and give yourself a break from the self-flagellation over not meeting calorie goals!)

[spotty_dog]

So, I got to the gym yesterday! 5 minutes warm-up, 15-20 minutes weights, 20-30 minutes of intervals on the treadmill and bicycle. I've been spoiled by fancy gyms, and this place is kind of shabby (the cardio equipment all squeaked and shuddered, LOL) but it got the job done. It felt SO GOOD to have a kick-ass section of a song come on my iPod and just to rev that treadmill up and go to town!

I've also been pretty happy with my eating. Per the e-book, I'm eating slowwwwlllyyy and choosing only food with real ingredients, little to no refined sugar. DH made delicious pork and brown rice for dinner, and I left a good bit of my meat behind because I was sated (yummy as it was).

My parents will be here today and I'm going to try to get back to the gym...I'll have to decide on my workout. Probably just light and easy, no intervals in the cardio, and explore more of the circuit training equipment -- maybe some spot-training, I don't feel like I hit my biceps or triceps too hard yesterday.

[moonlight]

Maybe this will be a little motivation for someone today.

I had my yearly visit with my doctor today. For the first time I think ever it went well. Really well. I'm down 89 pounds and she told me that its remarkable what I've been able to accomplish. I'm in shock to have my doctor (or any doctor) tell me I'm remarkable and healthy. The finish line is still far in the distance. I encourage everyone to keep trying and not give up. Its all worth it. With enough courage and support you can do this.

[Thirteen]

Maybe this will be a little motivation for someone today.

I had my yearly visit with my doctor today. For the first time I think ever it went well. Really well. I'm down 89 pounds and she told me that its remarkable what I've been able to accomplish. I'm in shock to have my doctor (or any doctor) tell me I'm remarkable and healthy. The finish line is still far in the distance. I encourage everyone to keep trying and not give up. Its all worth it. With enough courage and support you can do this.

That.is.awesome. Congratulations!

[Sheherezade]

WOOOO! Great job Moonlight!!!

[bokelley]

Awesome job! You are amazing.

[houseelf]

This is an inspiring accomplishment! Way to go!

[Curegirl]

Moonlight, you are remarkable!