The WDYDT Fitness, Exercise, Diet Thread

fatchowmein

cnh wrote: »

It goes without saying that I really, really, really dislike intensive aerobic training but have no problem with its anaerobic counterpart? Runners high--don't really know what that is (maybe a rationalization rooted in an unconscious masochism--lol).

More power to you aerobic guys!

cnh

Go slower. Build up slowly over a period of time. One of the books I read, and I'm paraphrasing here, says your effort should be somewhere between hating life and boredom. Go much slower even if it means walking.

fatchowmein

Lasareath wrote: »

All the hardcore bikers just fly by. They don't even look at me. They ignore me and they probably say to themselves what the hell is that?

Meanwhile they are burning only 500 calories per hour and I'm burning 1000. LOL. But at least they have fancy clothes on that match their bikes! LOL

Sal

No, we're just too busy flying by. Road bikes are about speed, power, and efficiency. We're the F-22 of the self powered world - or that's what I tell myself. :biggrin:

Don't forget the fancy helmet, shoes, gloves, sunglasses, and watch!

cnh

LOL!

You're probably right about going slower. The problem is that I've never been able to hold myself back once I get started--must be a competitive streak all about how fast can I go, how long can I go, how much can I do that is hard to pull back. I think you know what I mean.

And, Sal, you're absolutely right. I really haven't found anything aerobic that I really like to do. I suppose if I 'enjoyed' something, it would be easier to do consistently!

Love the 'matching' outfits. You should see me on a bike, I was out the other day in my Boston Bruins shorts, a white T-shirt and my Batman Forever cap and headphones with the cheapo T-sonic Mp3 player in my pocket on an ancient female dirt bike.

My outfit probably makes the well-dressed biker cringe.

cnh

tommyboy

Lasareath wrote: »

Meanwhile they are burning only 500 calories per hour and I'm burning 1000. LOL. But at least they have fancy clothes on that match their bikes! LOL

Sal

That may be true, but their main goal isn't necessarily burning calories, but building up their cardiovascular system (which are also doing, just maybe not at the same intensity)

Regardless, I'm glad to see you decided to excercise, I remember our talk a year or two ago when you were completely against anything cardio. Now, not even have you decided to excercise, but enjoy doing it too. Good for you.



Anyways, on may 26, I weighed 170 and decided to start counting calories and go between 1800 and 2000. I then weighed myself a few days ago, and I am now below 160. That was way too much, too fast. Obviously I severly underestimated how many calories I used to eat and my caloric intake is way too low for my activity level. I have bumped it up to 2500 and hopefully that slows it down (plus I have noticed slight decrease in weight lifting strength). I must've of somehow been eating 4000 calories+ or something cause I can't believe I would lose 9-10 in three weeks, its ridiculous. Anyways, I will see how this increase works and if this continues I'll have to bump it up even more...

cnh

If your losing weight that fast you've got to be under 40! lol

And your metabolism is still running at a fairly high rate. So keep it off while you can. It gets a lot SLOWER as the years add on!

cnh

fatchowmein

tommyboy wrote: »

Anyways, on may 26, I weighed 170 and decided to start counting calories and go between 1800 and 2000. I then weighed myself a few days ago, and I am now below 160. That was way too much, too fast. Obviously I severly underestimated how many calories I used to eat and my caloric intake is way too low for my activity level. I have bumped it up to 2500 and hopefully that slows it down (plus I have noticed slight decrease in weight lifting strength). I must've of somehow been eating 4000 calories+ or something cause I can't believe I would lose 9-10 in three weeks, its ridiculous. Anyways, I will see how this increase works and if this continues I'll have to bump it up even more...

From what I've read, and Lord knows I'm no expert at this, you should calculate how many calories you need a day to maintain your current weight and subtract no more than 20%. The result should be your daily target calories (until you get where you want to be). However, you have to adjust for exercise.

For example, mine is 1,670 (I'm a small guy) if I'm not doing anything for the day. If I'm running, my watch tells me I burn 315 calories (this was yesterday), so for the day I'll eat a total of 1,985 (1,670 + 315) roughly.

I started calorie counting on April 23rd, at 148 pounds, using Lose It! (see Bobman's recommendation). I'm hovering between 140 and 142 so that's roughly a pound a week.

Oh, BTW, make sure you're taking in enough protein. I've heard everything from a gram per pound to converting your weight to kilo's and dividing by 2? Obviously, I'm no help in this dept so hopefully someone else will chime in.

fatchowmein

1/2 P90x chest & back

quadzilla

Lasareath wrote: »

Meanwhile they are burning only 500 calories per hour and I'm burning 1000. LOL. But at least they have fancy clothes on that match their bikes! LOL

Sal

When I'm trained and have the muscle endurance to support it, I generally burn 900-1200 calories/hour. When I'm doing hill work, that can hit close to 2000/hour. And I have the fancy clothes, so not only do they match my bike, I look damn good doing it.

fatchowmein

5min walk, 30min run, 5min walk. Easily kept HR below 140 (except large hills). 97 degrees in PM. Air pollution orange. Probably should have stayed indoors.

tommyboy

fatchowmein wrote: »

However, you have to adjust for exercise.

This is my main problem right now it seems. I can't really tell how many calories I burned unless I'm on a treadmill(I try to base my cardio off the 30 min run for 4 miles on a treadmill which I burnt 650 calories, which probably isn't accurate anyways). I type in my calorie website that I had a hard weight lifting session and it tells me I burned 500 calories... I just don't think I burn that much but I don't know.

fatchowmein

5min walk, ran 4 miles, 5min walk.

cnh

Here's a question for the boys: If you calculate the amount of calories you are burning during an exercise period, let's say an hour or so does that number include the basal metabolic rate of calorie burning that a living body naturally uses (let's say close to 100 calories per hour) or is it a 'clean' number that excludes the normal rate of calorie burning you need just to exist?

Oh, and another 45 minutes on the old dirt bike--nothing special. I've been on a calorie reduction program for almost two weeks and I've hardly lost a pound? During this last week, I was in the weight room three times and on the bike three days, 6 days of toil in all? My caloric intake for BRfst and Lunch is less than 500 and dinner probably 1000 or so.

cnh

fatchowmein

5min walk, 30min run, 5min walk.

cnh wrote: »

Here's a question for the boys: If you calculate the amount of calories you are burning during an exercise period, let's say an hour or so does that number include the basal metabolic rate of calorie burning that a living body naturally uses (let's say close to 100 calories per hour) or is it a 'clean' number that excludes the normal rate of calorie burning you need just to exist?

Yes, the calculated caloric burn is an approximation based on my avg heart rate during the exercise period, my age, my weight, my height, and my gender. It is the total caloric burn during that period.

cnh wrote: »

Oh, and another 45 minutes on the old dirt bike--nothing special. I've been on a calorie reduction program for almost two weeks and I've hardly lost a pound? During this last week, I was in the weight room three times and on the bike three days, 6 days of toil in all? My caloric intake for BRfst and Lunch is less than 500 and dinner probably 1000 or so.

cnh

500 for both breakfast and lunch combined + 1000 for dinner for a total of a little less than 1500 or did you mean 500 for breakfast, 500 for lunch, and 1000 for dinner?

There may be multiple reasons.
1. 2 weeks may be too soon to see changes on the scale. For myself, I usually hover around a certain weight (+/- 2) before I see a significant move down to a lower weight (155 to 151 to 148 to 145 to 143 to 139). I'm guessing it's due to water. I've been at it since November but the diet part didn't start until near the end of April when I was at 148.

2. Not knowing how many calories you normally eat, it could be that you're cutting too much, causing your metabolism to slow down. General rule of thumb is no more than 20% below your maintenance weight calories. If you're eating 1,500, lifting weights, and doing cardio but you're not eating to compensate for the calories burned by exercise, your net calories for the day may be too low and eventually leads to burnout.

3. Not knowing how many calories you normally eat, it could be that you're not reducing enough although it doesn't seem like this is the culprit (seriously doubt it).

Since you've expressed a dislike for cardio, I'd recommend you cut back on the cardio exercises to 2 days a week for 20 minutes each day (non weight days) and don't go overboard on the weights, just enough to maintain muscle mass, for 2-3 days out of the week. You're looking at 4-5 days of workout with 2-3 rest days. Get plenty of sleep which was one of my biggest challenges. I'm at 139 because of moving to 2 days of rest and getting more sleep. Make sure you're eating enough protein during your caloric restriction. Every 4th week, take the whole week off.

Hope that helps and I hope that's the right combination of effort (exercise) and dieting (eating right) for you. I'm a cardio guy because of my sport (cycling, running) so I haven't tried what I prescribed to you. Everything I've read tells me weights + light cardio + diet + time is the easier way to go or you can try my way: lots of cardio + intervals + moderate weights or calisthenics + diet + time.

There's the 3rd option: heavy lifting + more food + light cardio followed by a cutting regiment but you probably know more about it than I do.

cnh

fatchowmein wrote: »

5min walk, 30min run, 5min walk.



Yes, the calculated caloric burn is an approximation based on my avg heart rate during the exercise period, my age, my weight, my height, and my gender. It is the total caloric burn during that period.



500 for both breakfast and lunch combined + 1000 for dinner for a total of a little less than 1500 or did you mean 500 for breakfast, 500 for lunch, and 1000 for dinner?

There may be multiple reasons.
1. 2 weeks may be too soon to see changes on the scale. For myself, I usually hover around a certain weight (+/- 2) before I see a significant move down to a lower weight (155 to 151 to 148 to 145 to 143 to 139). I'm guessing it's due to water. I've been at it since November but the diet part didn't start until near the end of April when I was at 148.

2. Not knowing how many calories you normally eat, it could be that you're cutting too much, causing your metabolism to slow down. General rule of thumb is no more than 20% below your maintenance weight calories. If you're eating 1,500, lifting weights, and doing cardio but you're not eating to compensate for the calories burned by exercise, your net calories for the day may be too low and eventually leads to burnout.

3. Not knowing how many calories you normally eat, it could be that you're not reducing enough although it doesn't seem like this is the culprit (seriously doubt it).

Since you've expressed a dislike for cardio, I'd recommend you cut back on the cardio exercises to 2 days a week for 20 minutes each day (non weight days) and don't go overboard on the weights, just enough to maintain muscle mass, for 2-3 days out of the week. You're looking at 4-5 days of workout with 2-3 rest days. Get plenty of sleep which was one of my biggest challenges. I'm at 139 because of moving to 2 days of rest and getting more sleep. Make sure you're eating enough protein during your caloric restriction. Every 4th week, take the whole week off.

Hope that helps and I hope that's the right combination of effort (exercise) and dieting (eating right) for you. I'm a cardio guy because of my sport (cycling, running) so I haven't tried what I prescribed to you. Everything I've read tells me weights + light cardio + diet + time is the easier way to go or you can try my way: lots of cardio + intervals + moderate weights or calisthenics + diet + time.

There's the 3rd option: heavy lifting + more food + light cardio followed by a cutting regiment but you probably know more about it than I do.

That's about 1500 a day total, which may be too low, too much stress. But, then again, the laws of physics dictate that regardless of how much the body wants to 'slow' down, sooner or later it will have to give up on that because there is too much energy being expended each week for it to keep that basal metabolism depressed for very long. The body will LOSE that fight--in the end, I'm afraid.

I'm a pretty relentless dude and I've 'beaten' it many times before.

Thanks!

cnh

tommyboy

cnh wrote: »

Here's a question for the boys: If you calculate the amount of calories you are burning during an exercise period, let's say an hour or so does that number include the basal metabolic rate of calorie burning that a living body naturally uses (let's say close to 100 calories per hour) or is it a 'clean' number that excludes the normal rate of calorie burning you need just to exist?

Oh, and another 45 minutes on the old dirt bike--nothing special. I've been on a calorie reduction program for almost two weeks and I've hardly lost a pound? During this last week, I was in the weight room three times and on the bike three days, 6 days of toil in all? My caloric intake for BRfst and Lunch is less than 500 and dinner probably 1000 or so.

cnh

Don't put yourself down just cause you started two weeks ago. How are your workouts? Are you breathing hard and putting yourself to your limit? Dieting only goes so far, you need excersice to keep a good metabolism.

Its only been two weeks, don't expect much at all. Consistency is THE most important thing to a healthy life (which is why everyone says changing your lifestyle is key, not just trying different diets), so keep up the good work buddy, it'll come in time.

p.s 1500 calories seems way too low, as a typical person needs roughly that just for your body's daily needs. Maybe bump it up a few to give you more energy for your workouts.

cnh

You're right. The problem is that I'm not that overweight. I'm trying to lose 6-8 pounds to be closer to a more ideal weight. My body mass index is probably 25 or less at the moment! So it's those pounds that 'really' don't like to come off. You know, the last few pounds. And that's what I have to wear down. Been here before.

What I'm trying to do is make sure that I don't gain all the weight I lost in China over a year ago. So far I'm only up about 6 pounds from my China trip low and it's been a year back in the U.S. now. And a long hard winter in the great 'dark' north, followed by endless rains and clouds--not exactly uplifting weather there!

cnh

fatchowmein

cnh wrote: »

You're right. The problem is that I'm not that overweight. I'm trying to lose 6-8 pounds to be closer to a more ideal weight. My body mass index is probably 25 or less at the moment! So it's those pounds that 'really' don't like to come off. You know, the last few pounds. And that's what I have to wear down. Been here before.
cnh

No joke. They cling on to dear life. I probably need to lose about 5 more and I've been at it since Nov 2010 (2 month inconsistant, 1 month off due to injury) but it's not my focus at the moment because I have a 5K coming up. BMI is around 16-17% according to my Tanita scale not that I trust it.

I feel your pain.

Pycroft

Just checked into this thread - I started getting healthy again after a long hiatus. I currently walk/run 2 miles per day, and have been watching what I eat. I have been an exerciser all my life - actually like to do it, and hvae been very successful losing weight before. The trick is the diet. WHen I could control it, it was easy because I have hte willpower not to buy things - but when they are sitting in front of me - watch out. Now, with a wife that has weighed 116 pounds forever, and eats ice cream, cheese its, etc. it's difficult. I got her involved, and it's been goign well. Down about 5 lbs so far in 2 weeks, and feel good. The great thing is, when I exercise, my hunger goes away. I hvae also found (Back me up on this) that a workout outdoors is much better. i have a treadmill in the basement - and it's fine, but when I run outisde, even for less time, I always feel it's a MUCh better workout. I don't care how many calories the machine says I burned - I was in air conditioning, with a fan blowing on me. WHen outside, I go for less time, and I come back and my muscles ache. Good luck everyone and keep up the good work - going on the treadmill now - goal 2 miles. Then it's the ab-workout iwth the wife (My agreement to get her to stop buying all the crap food).

James

joeparaski

Here I am earlier today pulling the "sled" across the parking lot....it's a lot tougher than it looks!

Joe

fatchowmein

Joe, I'd probably blow a disc, LoL!

5min walk
1min sprint, 2min jog; repeat sprint/jog 3 more times
21min run
5min walk
Couldn't keep HR below 147 after sprints.

99 degrees, heat index 103. Sun beatdown at 4pm. Wore longsleeve shirt but wetted my forearms, hat, and head. Had my 8oz Gatorade flask and 3x 8oz water flasks.

Did the longsleeve help? Honestly dunno. Didn't really bother me much but would prefer my singlet. However, I'm trying to minimize sun exposure without having to use sunscreen or run indoors orgushing to get up at 4:30am.

fatchowmein

1HR cycling

Didn't check the temps but it was HOT. Air pollution Orange day but I might as well paint July-September in orange.

fatchowmein

5min walk, ran 4.5 miles to the local HS natatorium, swam (badly) for an hour.

cnh

I always swim like a 'rock'! Love the water but hate swimming...never mastered the rhythmic breathing--exhale-spit the water out, inhale-make sure you don't suck in any water, exhale/inhale/exhale. Just keep me on LAND and I'll just 'lounge' in the water.

Umbrella drink anyone?

cnh

quadzilla

Haven't popped in for awhile because I tore my rotator cuff helping some chick with her car. Be another 2-3 weeks before I'm back on the bike. Might try running or something. Dunno. Hate running.

Gartaka832

Thanks a lot

fatchowmein

Signed up for the "Too Hot to Handle" 5K/15K on Sunday, July 10th. I'll be running the 5K at a snail pace at the back of the pack. Hopefully, I won't come in last.

cnh wrote: »

I always swim like a 'rock'! Love the water but hate swimming...never mastered the rhythmic breathing--exhale-spit the water out, inhale-make sure you don't suck in any water, exhale/inhale/exhale. Just keep me on LAND and I'll just 'lounge' in the water.

Umbrella drink anyone?

cnh

Yeah, I'm the same way. Confident enough to swim to safety but can't quite get the breathing down and I'm out of swimming shape which means I spend a lot of time lounging with an umbrella drink, too.

quadzilla wrote: »

Haven't popped in for awhile because I tore my rotator cuff helping some chick with her car. Be another 2-3 weeks before I'm back on the bike. Might try running or something. Dunno. Hate running.

Ouch. Tough time of the year to start a running program especially if you hate it. Double ouch. Impressive if you do but let me ask you this.

Are you really going to start running for just 2-3 works until you can get back on the bike? Seems like unnecessary suffering if you're going to quit so I'd say just walk it unless you're just curious why I'm crazy enough to run when it's 103 outside or you're looking to add running on alternate days to your cycling.

Not trying to be a downer. Just don't want to see you hurt yourself doing something you hate when it's just a short term substitute.

fatchowmein

5min walk, 40min run, 5min walk.

gudnoyez

Since this post started I have been monitoring all of your excercise regiments and might I say we are some active people at club polk. I will include myself as we I just have not replied to this post I walk 3 dogs all at once 2 miles daily unless its ungodly hot and humid, I have a Specialized, and a Trek, and a Cannondale Mountain Bikes and usually do 20 miles a day mostly paved bike paths through the woods but I do some off roading also, so I hope this qualifies me to be able to be a part of this excercise thread, the key to keeping it up is to fill up the Ipod with some aggressive music keeps you going and lets you get that second wind , Megadeth does the trick or old school Metallica. Keep up the good work my fellow polkies

fatchowmein

gudnoyez wrote: »

Since this post started I have been monitoring all of your excercise regiments and might I say we are some active people at club polk.
... so I hope this qualifies me to be able to be a part of this excercise thread...

There are many active Polkies who do not post here. All are welcomed and there are no qualifications. The hope is this thread will promote, encourage, and motivate folks to start or, for the veterans, to keep it up through triumph or tribulations.

fatchowmein

I like blueberry scones, always have, and I eat them as a treat now and then. Today, my mother-in-law gave me a box of 12 blueberry scones (440 calories each) "for your breakfast". I never eat pastry for breakfast, not out of principle, but because I didn't grow up doing it.

This will end in me eating 1, the rest going bad, and her telling me I wasted them. I call this the Mother-in-Law/Son-in-Law diabetic dance (she's diabetic, I'm not). She buys something sugary at gluttonous levels with a 3 day life cycle, I eat one, she harps, I smile.

So, if you've got someone always on your case about how skinny you are just know you're not alone and continue to smile and do the dance. :biggrin: