My summer fitness plan

[Michele]

I never used the charts. But I'll go look at them now.

[Michele]

What charts? I didn't see them when I flipped through the book.

[spotty_dog]

It is also possible to eat…FOOD, and not macronutrients -- in fact to focus on micronutrients if anything -- and still have a healthy body at a stable weight. But Kris is doing Nutrisystem right now and that's what she wants to focus on, I think, and that is totally cool too! We all do what feels right for our own bodies!

Kris, sometimes it's easy to come in to an exercise routine both barrels blazing, and get injured before you can really get started. Even walking can be overdone, if you've been more sedentary for a while. Would a step tracker be something you'd consider? Not necessarily a Fitbit if you don't want the social aspects, but the review sites talk about some good cheap ones that don't interface with others but that have decent apps. Then you could set yourself a baseline, and make a plan to increase your step count by 10% or 1000 steps or whatever, every few weeks. (Ignore the 10k step thing as that's arbitrary; just figure out once you've been doing it for a while, what's reasonable for you and represents more regular movement and less sitting -- step goals are a proxy for these lifestyle changes.) That way, by making slow changes, your body can adapt to the new usage, and you can be confident you're on a long-term road to better heart health and physical fitness. Only after you're moving more do you really need to worry about "doing exercise" -- I added a goal of 30 minutes aerobic (brisk walking or gardening or whatever, broken into 10 minute increments through the day if necessary) after several months with a simple step goal.

Anyway, I started coming back to fitness over 2 years ago with a path like this, and I'm really happy with the changes in my lifestyle and my health in the years since then. The most exciting, lifelong journey begins with a single step! <-- actually did not mean to pun, LOL.

[rufflesanddots]

I'm not at home right now but will pull the book out when I am. It was a shaft to track the workouts. I could never figure it out.

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[Ladybug]

Sorry, I just get excited about macros. New for me.

[Ladybug]

I guess what I'm trying to share with you is the slow journey, not to compromise the things that make us curvy and healthy (muscle) for rapid weight loss. The daily numbers and percentages appeal to my OCD. They're not for everyone, but a way to express your OCD if so inclined. I will be sharing this journey with you! However nerdy

[Thirteen]

I guess what I'm trying to share with you is the slow journey, not to compromise the things that make us curvy and healthy (muscle) for rapid weight loss. The daily numbers and percentages appeal to my OCD. They're not for everyone, but a way to express your OCD if so inclined. I will be sharing this journey with you! However nerdy

Slow and steady is the way to go! I applaud you -- my copy of the lifting book is en route. 😆


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[Thirteen]

[MENTION=1048]Ladybug[/MENTION] - is the pound number you used an example a goal weight number, or your current weight number? Doing teh maths for myself.


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[Ladybug]

My current weight to be adjusted weekly. Nerd on

[SoonerTexan]

You can do something similar with lose it too.

Ignore the fact that more than half
My calories are fat today😁




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[scrub-jay]

My summer fitness plan

[MENTION=1889]SoonerTexan[/MENTION] How does it handle nutrients from recipes?

[SoonerTexan]

I think if you build the recipe yourself with known foods it should add them. If you just add a food and only include calories and not macronutrients, not suee


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[Michele]

I've only used LoseIt and it tracks macros great!

I didn't use the NROL4W workouts. I used PHUL for a while. I track my lifts in a little notebook. I write down the exercise (eg incline bench press) and the weight including bar x reps (45x12, 55x10, 60x8, 60x8, 60x6). I always do a warm up set and sometimes a midweight set....followed by 3-4 working sets. That's just my pattern. Some people do better with more or less volume. I vary my rest. I do better with longer rest (2-3 min between sets) but I usually get bored and rush my sets (1 min rest).......then my reps decrease quickly!

When I lift alone, I don't do 4-5 exercises per muscle group like my body building friend does. I usually do 2 exercises per group. I like doing more compound exercises and less isolation....she favors isolation because she's trying to grow for aesthetics. I just want to look fitter and be stronger.

Of course, right now I'm totally off the wagon and carrying an extra 5-10 beyond the 5-10 I was trying to lose for summer....I'm having trouble regaining my motivation/momentum.

[ladymoreta]

I totally agree with the slow and steady approach! I think that's the best way to keep your metabolism from overcorrecting, like in that other article we were talking about. I lost about 25 lbs per year for two years. It wasn't as satisfying as quick weight loss, but I'm already dealing with a slower metabolism, so I didn't want to shock it by losing too fast. The weight loss at the very end before switching to maintaining was ridiculously slow, because I kind of tapered off into maintenance.

[JulyPO]

Movement is life) You are on the right track. Your plan is perfect!