****Official Weight Loss and Exercise Thread****

[luv]

I know that TinyE has the CP Weight Loss Challenge thread, but this is a new beginning for me. No losing weight for prizes, as that motivation ended on July 1st. This time I'm doing it for me. My goal is 75 lbs. Slow and steady wins the race. This time, the prize will be a whole new me.

Anyone else still battling the bulge? Here, hopefully, you can find more encouragement and tips on diet and exercise. Feel free to talk about discouragements, setbacks, frustrations, etc as well. We're here to help...at least I am.

[Silock]

Originally Posted by SensibleChiefsfan

Alright.... stupid question, but what do you mean VO2/max? And, how do I figure it out?

http://www.sport-fitness-advisor.com/VO2max.html

I had mine calculated by the actual machine that does it when I went for my sports-induced asthma trial a couple of years ago. That's the most accurate way to do it. The non accurate way :

http://outside.away.com/outside/body...-20070118.html

[chiefzilla1501]

Apologize if this has been said already. Haven't read through the entire thread.

But I started P90x and it's a ridiculously intense workout. But they also offer much easier workouts which will still kick your ass. I did the Power 90 to prepare for the P90x.

http://www.beachbody.com/product/fit...dio/power90.do
Best workout I've ever done. I've always tried to lift and do cardio, but always favored lifting over cardio and always felt guilty when I didn't devote a half-hour to each. These workouts are really great at mixing it up so you get a full body workout within a half hour. So I do it in the morning and for the first time in a while, I don't spend the entire afternoon feeling guilty for not having done more.

Just one option. I'm getting great results with it and have heard from lots of people who have said the same.

[Silock]

Originally Posted by SensibleChiefsfan

True, but if you work out in the morning, you raise your body temperature, which allows you to burn more calories over the course of a day.

The increase in calories burned via the thermic effect is really, REALLY small.

The other thing that I think is that you can do cardio in the morning on an empty stomach without much risk of your body canabalizing your muscle. Or, do you think that I am wrong there?

You can, provided you do weight training also. You don't have to do it in that session, but any time within about a 48 hour window will prevent muscle loss.

I've been doing cardio on an empty stomach for a few weeks now (and I even go so far as to not have a post-workout shake, either... I don't eat for 2 hours after I finish). I haven't lost any upper body mass because I train it 3 days per week. I did lose some in the legs, though, which was my goal.

[Silock]

Originally Posted by chiefzilla1501

Just one option. I'm getting great results with it and have heard from lots of people who have said the same.

Heh, funny enough, this concept is exactly what we've been talking about today. How to use resistance training to lose weight and get in shape.

[SenselessChiefsFan]

Originally Posted by Silock

http://www.sport-fitness-advisor.com/VO2max.html

I had mine calculated by the actual machine that does it when I went for my sports-induced asthma trial a couple of years ago. That's the most accurate way to do it. The non accurate way :

http://outside.away.com/outside/body...-20070118.html

Thanks.

[luv]

Is it okay if I focus more on cardio while I'm losing weight? I mean, like the first 50 lbs or so. Then work in more muscle toning once I get down to 180?

[Hammock Parties]

Originally Posted by luv

Is it okay if I focus more on cardio while I'm losing weight? I mean, like the first 50 lbs or so. Then work in more muscle toning once I get down to 180?

No. I started with weight from the beginning. It's for the best.

Push yourself. In fact, working your back and legs will make the cardio easier on your joints.

[luv]

I do have those resistance bands that I don't use enough. I could take those and use them while I'm sitting at my desk at work.

[NewChief]

Originally Posted by luv

Is it okay if I focus more on cardio while I'm losing weight? I mean, like the first 50 lbs or so. Then work in more muscle toning once I get down to 180?

I'll just echo what keg or someone said earlier in this or one of the other threads: do whatever gets you off enough that you can maintain the routine. If that's walking 5 miles at a snail's pace... just do it. If you have a bunch to lose, you'll probably start dropping pounds with any kind of change in habit and diet.

[Brock]

Originally Posted by luv

Is it okay if I focus more on cardio while I'm losing weight? I mean, like the first 50 lbs or so. Then work in more muscle toning once I get down to 180?

You. Need. To. Lift.

[Silock]

Originally Posted by Brock

You. Need. To. Lift.

And muscle "tone" is only accomplished with weight training. There's no need to fear, though. Just lifting weight won't make you look like a man. That won't happen. But it will give you a good looking body, and good looking bodies are healthy bodies.

[luv]

Originally Posted by Silock

And muscle "tone" is only accomplished with weight training. There's no need to fear, though. Just lifting weight won't make you look like a man. That won't happen. But it will give you a good looking body, and good looking bodies are healthy bodies.

Heh. That's actually what I've been afraid of with starting on weights too soon. Light weight with high repetition? I can alternate. I'm the amateur here I guess in that I'm a walker. I could do my walk three times a week and do some weights three times a week.

Any thoughts on water retention? Is there any food or anything in particular that helps that? Weighing when you're bloated is very discouraging. I'm actually doing good handling cravings.

[luv]

Also, does exercise help tighten up loose skin?

[Silock]

Originally Posted by luv

Heh. That's actually what I've been afraid of with starting on weights too soon. Light weight with high repetition? I can alternate. I'm the amateur here I guess in that I'm a walker. I could do my walk three times a week and do some weights three times a week.

Two alternatives - heavy weight with low repetitions (5-6) or light weight with really high repetitions, like 15-20.

Any thoughts on water retention? Is there any food or anything in particular that helps that? Weighing when you're bloated is very discouraging. I'm actually doing good handling cravings.

Drink more water. Avoid salt. Drinking water may sound counterintuitive, but it will help flush the sodium out of your body that's making you retain water.

[Silock]

Originally Posted by luv

Also, does exercise help tighten up loose skin?

It does in some people. Skin is naturally elastic, so depending on how much loose skin you have, you may find it snap back into place easily. If not, you might have to have skin reduction surgery (but that's only in EXTREME cases).