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Author: Babs
Date: 09-12-03 19:19
I have been on the no starch diet for about two years now. If I eat starch, my weight just seems to increase very rapidly. I am 63 years old and I have arthritis in my hips, so walking is out of the question. I ride my exercyle every day. I do at least 5 miles per day, sometimes as much as 20 miles, 5 miles each session.
I can stand to lose at least 15 pounds. Most of my weight is around the middle, and this makes me feel sluggish and ugly.
I know what I must do to lose the weight. My problem is getting my self started and on a roll. Maybe I need some friendly support on a regular basis.
What can I do . . . How can I accomplish this weight loss effectively?
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Author: Shawn
Date: 09-12-03 20:46
First off, I would consult your physician and make sure that you don’t have any health concerns that you need to take care of.
Second, quit dieting! Diets don’t work, never have and never will. I guarantee you that everyone who is on this discussion and who has tried a diet and lost weight has eventually gained some, if not all of the weight back.
Here’s why. When you diet you predominantly lose lean body mass (bone mass, muscle mass, lean tissue). This actually slows your metabolism down. When this happens your weight loss will eventually come to a gradual halt – which will bring a rebound or a “yo-yo” effect.
This rebound will make you even fatter than you were before starting the diet. When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat increases because your body cannibalized muscle tissue as an energy source during your diet.
You know the truth. Deep down inside you know that dieting will not work. You can’t hold a diet forever because you are always hungry.
You must learn to eat properly and put yourself on a progressive exercise program.
Another idea is to take up weight training. Fat is burned inside muscle tissue, if you want to lose weight or tone up – you must be concerned with maintaining or increasing your muscle mass.
You never want to lose muscle tissue – like dieting does.
Also, monitor your and control your cardiovascular intensity to maximize the number of calories you burn. Educate yourself about the target heart rate zone. Invest in a heart rate monitor if it will help you.
You don’t need to do so much cardio when you’re exercising with the right intensity.
I hope this helped.
Shawn
Shawn Eichorn, CFT
seichorn@pressenter.com
651-385-8875
GEt my new e-book 20 Strategic Weight Loss Secrets FREE Visit: http://www.fitness-success.com/freebook.html
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Author: Doing my best!!
Date: 09-12-03 21:28
Actually alot of that info from Shawn is NOT correct. Diets are not bad. Yes, a drastically reduced calorie diet can be bad cause one can never sustain it. However calorie restriction IS what is necessary to lose weight. Adding exercise does little. It does boost your metabolism, but eating better and restricting fatty foods does as well.
Alot of people here believe that adding more weight lifting routines will increase weight loss cause it will raise your metabolism, well that is flat-out NOT TRUE. If you, or anyone else needs to lose a great amount of weight, i.e., Fat, it should first be recommended that alot more aerobic activity and calorie restriction should take place to lose your excess fat. Once you have fat on your body, it can NEVER be turned into muscle. It has to be first removed from your body, and that can ONLY be done through calorie restriction and aerobic activity. If you try to combine the two, you will end up slowing down your metabolism cause the calorie restriction will cause whatever weight lifting that you are doing to feed on your already limited muscles that you have. Gaining muscle and sustaining it requires MORE Calories and more protien. And since you cannot lose weight without restricting calories, it is counter-productive to try and do both, especially at your age. Also the term diet can go both ways. If you just take a look at what is your daily/weekly eating habits, you can remove an item or two from your bad food list, and say try not eating past 8 PM on a daily night, and add just three days of 1 hour walking/bike riding/whatever and you WILL see weight loss.
And under that plan you will, or should never gain any of it back, not unless after your initial weight loss you then add in weight lifting for added Muscle, and you see some weight there. But that weight is extremely different than the " Fat " weight you'd lost. I'll bet the measuring tape will have little
change. But to go right into weight lifting when you have weight/fat to lose WILL be a negative. It can't be done. Try staying strictly with aerobic activity and calories restriction. Not alot of calorie restriction cause yes, that can be counter-productive towards your efforts as it goes to a slower metabolism. But a slight calorie reduction a day, say 500-800 from your normal daily intake will NOT slow down your metabolism. It will dojust the opposite and speed it up.
Just remember that after you lose the weight, keep to a better eating plan then you had before, and try upping the aerobic activity to 4 to 5 days per week and whatever extra calories you may eat, it won't have any effect as it goes to regaining any lost weight.
Now TAHT'S the truth of the matter.
Best of luck.
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Author: Doing my best!!
Date: 09-12-03 21:28
Actually alot of that info from Shawn is NOT correct. Diets are not bad. Yes, a drastically reduced calorie diet can be bad cause one can never sustain it. However calorie restriction IS what is necessary to lose weight. Adding exercise does little. It does boost your metabolism, but eating better and restricting fatty foods does as well. Alot of people here believe that adding more weight lifting routines will increase weight loss cause it will raise your metabolism, well that is flat-out NOT TRUE. If you, or anyone else needs to lose a great amount of weight, i.e., Fat, it should first be recommended that alot more aerobic activity and calorie restriction should take place to lose your excess fat. Once you have fat on your body, it can NEVER be turned into muscle. It has to be first removed from your body, and that can ONLY be done through calorie restriction and aerobic activity. If you try to combine the two, you will end up slowing down your metabolism cause the calorie restriction will cause whatever weight lifting that you are doing to feed on your already limited muscles that you have. Gaining muscle and sustaining it requires MORE Calories and more protien. And since you cannot lose weight without restricting calories, it is counter-productive to try and do both, especially at your age. Also the term diet can go both ways. If you just take a look at what is your daily/weekly eating habits, you can remove an item or two from your bad food list, and say try not eating past 8 PM on a daily night, and add just three days of 1 hour walking/bike riding/whatever and you WILL see weight loss.And under that plan you will, or should never gain any of it back, not unless after your initial weight loss you then add in weight lifting for added Muscle, and you see some weight there. But that weight is extremely different than the " Fat " weight you'd lost. I'll bet the measuring tape will have littlechange. But to go right into weight lifting when you have weight/fat to lose WILL be a negative. It can't be done. Try staying strictly with aerobic activity and calories restriction. Not alot of calorie restriction cause yes, that can be counter-productive towards your efforts as it goes to a slower metabolism. But a slight calorie reduction a day, say 500-800 from your normal daily intake will NOT slow down your metabolism. It will dojust the opposite and speed it up. Just remember that after you lose the weight, keep to a better eating plan then you had before, and try upping the aerobic activity to 4 to 5 days per week and whatever extra calories you may eat, it won't have any effect as it goes to regaining any lost weight. Now TAHT'S the truth of the matter.Best of luck.
" To fail is never a bad thing. To not get up, and brush yourself off and continue trying is.
" Ron "
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Author: Doing my best!!
Date: 09-12-03 21:30
Why this site is constantly double-posting my responses is beyond me. That needs to be fixed melanie. Sorry for that.
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Author: Shawn
Date: 09-12-03 22:00
I've got a quick question for you?
You say, "Adding exercise does little".
Please explain this to me? Doesn't cardiovascular exercise burn calories? And more calories burned = an energy imbalance which = fat loss / weight loss.
I sure in the hell would rather exercise more to burn more calories than go on a diet and starve myself anytime!
You also say: “A lot of people here believe that adding more weight lifting routines will increase weight loss cause it will raise your metabolism, well that is flat-out NOT TRUE. If you, or anyone else needs to lose a great amount of weight, i.e., Fat, it should first be recommended that a lot more aerobic activity and calorie restriction should take place to lose your excess fat.”
I couldn't disagree with you more. Sure weight training will not get you to lose weight. It will help you accelerate your fat loss. And that’s what everybody here wants – fat loss!
Here’s some quick education for you. If you keep trying to cut 500-800 calories a day like you recommend – you will eventually lose muscle tissue.
Muscle has a lot to do with your resting metabolic rate. For those of you who don’t know what this is – it’s the amount of calories you burn everyday just from being alive.
So if you keep losing muscle tissue – you actual slow your metabolism down. You could be losing weight from your calorie restrictions – but more than likely it will come from muscle tissue. This will more than likely get you to gain the weight back again.
Shawn Eichorn, CFT
seichorn@pressenter.com
651-385-8875
GEt my new e-book 20 Strategic Weight Loss Secrets FREE Visit: http://www.fitness-success.com/freebook.html
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Author: Spud
Date: 09-12-03 22:20
Shawn wrote:
Here’s some quick education for you. If you keep trying to cut 500-800 calories a day like you recommend – you will eventually lose muscle tissue.
Here's some quick education for you. Most dieters will lose 1 pound of muscle for every 3 pounds of fat lost. Steroid-aided athletes can only take this ratio up to about 1:8. Muscle loss when dieting is inevitable.
spud
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Author: Babs
Date: 09-12-03 23:33
Thanx Doing My Best,
I think your suggestions make a great deal of sense. I fully know that cutting calories every day and stepping up the exercise a bit, and most of all not eating after say 7:00 PM are the three most important things I can do to lose the weight.
I hope I can adhere to this routine so that I can drop the pounds and feel better about myself.
Thanx, I will keep you posted.
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Author: Doug
Date: 09-13-03 03:08
When I started lifting weights I really wanted to believe the claims I often see that a pound of muscle burns 50 - 100 Calories a day. When I had added a lot of muscle I did not notice any increase in what I could eat without gaining weight.
I searched the web again but this time added "medical study" to the search critieria. Instead of the 50 - 100 number I found that medical studies usually show a pound of muscle only burns 3 - 6 Calories a day more than a pound of fat. So if you gain 20 pounds of muscle (which is a LOT) you will only be able to eat an extra apple everyday.
I have also found that weight lifting makes me much hungrier than aerobic exercise.
I still lift weights but not because it is important for weight loss. There are a lot of benefits to weightlifting but it is no substitute for a lower calorie diet.
Doug 272/164/170
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Author: GymmyMac
Date: 09-13-03 06:09
id actually like to know where u got that info from spud...i disagree with it, for if you had an obese person who happens to lose 200 pounds, then your saying a whopping 67 pounds of that is pure lean mass? no way!!...the two sides of this argument have come down to the old addage 'can u lose fat and gain muscle at the same time'....lets face it some say yeah, some say no...but remember one thing guys...if you need to have a calorie surplus to gain lean mass like they say, then why do you get fat in the process? my opinion is that there is a balance, maintanance cals if u like, in which u can add lean mass and lose fat (via cardio, and the increases in muscle mass and general weightlifting routines burn some cals too)...i may post some info about this above in another thread if i got the time
~Short, sharp and intense = results~
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Author: GymmyMac
Date: 09-13-03 07:33
Alot of people here believe that adding more weight lifting routines will increase weight loss cause it will raise your metabolism, well that is flat-out NOT TRUE
In the long run it does...weight training itself isnt as efficient as a fat loss tool as cardio, but the effects of weight training can not be overstated for lean mass and thus fat loss
and incedently reducing cals by 500-800 does not speed your metabolism...in effect it will slow it down..how much depends on what else you do.. exercise comes into play here as well as meal frequency...and not eating past a certain time isnt productive for anything either...its total cals in vs cals out which is more important, when u eat them is higher priority.
~Short, sharp and intense = results~
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Author: Fabulous@50
Date: 09-13-03 09:22
Weight training: How and why
By Mayo Clinic staff
When it comes to fitness, investing in a set of weights may pay dividends just as great as those gained with a pair of walking or running shoes.
How can this be? As you grow older, your muscle fibers shrink in number and in size. They also become less responsive to messages from the central nervous system. Together, these factors contribute to decreases in strength, balance and coordination.
Weight training — a form of strength training — can slow and even reverse the declines in strength, bone density and muscle mass that accompany aging. The American College of Sports Medicine recommends weight training for people over 50 in addition to aerobic activity and stretching.
"Generally, sedentary people can lose up to 10 percent of their lean muscle mass each decade after age 30," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
"If you don't do anything to replace that loss, you're losing muscle and increasing fat," says Dr. Laskowski. "But if you do weight training, you can preserve and enhance your muscle mass. It's like having a V-8 engine instead of a 4-cylinder. You have a bigger engine to burn more calories because it takes calories to keep that engine running."
Aerobic exercises like running, walking and bicycling strengthen your heart — also a muscle — by forcing it to adapt to the stress in a positive way. Similarly, weight training, done properly, challenges other muscles by forcing them to adapt to the stress and become stronger.
Weight training does more than just build muscle. It can also stimulate and strengthen bones — good news for those concerned about osteoporosis. Weight training can also help older people maintain their independence by keeping them strong enough to do routine tasks.
"No matter what your age, you can combat lean muscle loss by weight training," says Dr. Laskowski.
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I've read TONS of information about weight control since starting my weight removal program...and I'm thoroughly convinced that the desire to live a HEALTHY lifestyle (not just a skinny one), combined with a healthy, balanced diet, and supplemented with regular exercise is the only way to maintain a healthy weight. There are a million different ways to LOSE weight, KEEPING IT OFF should be the ultimate goal.
Fabulous@50
225/156/150
Program Start: May 12, 2003
“Begin doing what you want to do now. We are not living in eternity. We have only this moment, sparkling like a star in our hand - and melting like a snowflake.”
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