Health & Exercise Thread! 2.0

[PeanutButterMunky]

.

I don't think so my friend. There is nothing better for your body than water. Milk may contain more nutrients but water is essential and vital to your health. The benefits of it far outweigh any other liquid....including the mighty gatorade. Now, if a person wants to replace electrolytes after sweating a lot then I would suggest maybe gatorade (which has water in it also)or mineral rich electrolyte water. You can find it at any store. Or you can add a little salt to water to help maintain your sodium levels.


That may be true but how much milk do you see on the sidelines at any sports game? No, you see electrolyte replacements along with water. Stuff like gatorade is made mostly of, sodium, carbs, sugar, syrup(for flavor of the drink)and the main ingredient water.



So if a person needs electrolyte replacement with an IV they should replace the water in the bag with milk? Would you tell a lactose intolerant person milk is great in any situation? How many people do you know that have allergies to drinking bottled water? How many soldiers on a battlefield fill up their canteens with milk before a battle?


I never said she shouldn't drink milk. It does have benefits but it should be consumed in appropriate amounts because drinking too much can cause problems. Now, for you to suggest someone drink milk over water after a workout is just plain ridiculous.

I would only suggest a person consume milk after a workout when drinking it with a protein shake. But a person should never pick plain milk over water after a workout. Especially a person who is trying to lose weight.
And if milk is so great why does it come with an expiration date?

Bro, you missed the point by a mile. It's not even worth responding to because your points are so stupid. But here I go, regardless. Milk isn't great because it expires? Really? You serious? I wasn't advocating milk over water anyway, I was stating that water alone is not going to replenish electrolytes when they're needed and milk contains quite a few of them. The importance of water cannot be stressed enough... obviously... I get that... and the average person hardly gets enough. Gatorade or any other electrolyte containing liquid are good choices over plain water though if electrolytes are being lost through the pores or perspiration. Sports drinks are mostly water anyway so whether it's milk or whatever is irrelevant. You don't have to drink only water to meet proper water intake. You were telling him that water is superior in every way when in his case he probably needed the electrolytes. You're simply wrong, I'm sorry. He was getting water anyway including nutrients on top of it. Everyone's needs are different, but your blanket statement regarding water is ignorant.

The rest of your post is just retarded. Protein after a workout, no matter what form it is, is beneficial. Especially within the 90 minute timeframe of protein synthesis proceeding a workout. A protein shake? Milk contains protein and whey protein, which is considered one of the more optimal forms of protein, is a byproduct of milk. Milk contains protein. But then again... protein is just protein. Protein is beneficial for both gaining muscle and losing weight... especially when losing weight. It requires more thermogenic energy to digest protein than either carbs or fat... meaning you'll burn more calories eating more protein. By that same law, drinking more fluids, especially cold fluids, will also cause an increase in calorie expenditure.

On to more of your asinine babbling regarding weight loss. Milk doesn't make you fat. Please remove that garbage idea from your head and never speak of it again. Fat doesn't make you fat. Carbs don't make you fat. Protein does not make you fat. What makes you gain or lose weight is what the first law of thermodynamics states... if you are consuming more calories than you are burning, you will gain weight. If you are burning more calories than you are consuming, you will lose weight. It's that simple. The only time this gets sketchy is when genetic metabolic disorders are concerned such as hypothyroidism or when hormones are wreaking havoc on the body (i.e. PMS). Eating too few calories than your body requires can also cause issues (i.e. what people refer to as "starvation mode" when your body slows your metabolism to compensate for a lack of proper nutrition).

I'm really tired of people spouting garbage information on the internet. It's not okay to give people bad information based on your opinions and childish examples.

[Sub-stance1]

Bro, you missed the point by a mile. It's not even worth responding to because your points are so stupid. But here I go, regardless. Milk isn't great because it expires? Really? You serious? I wasn't advocating milk over water anyway, I was stating that water alone is not going to replenish electrolytes when they're needed and milk contains quite a few of them. The importance of water cannot be stressed enough... obviously... I get that... and the average person hardly gets enough. Gatorade or any other electrolyte containing liquid are good choices over plain water though if electrolytes are being lost through the pores or perspiration. Sports drinks are mostly water anyway so whether it's milk or whatever is irrelevant. You don't have to drink only water to meet proper water intake. You were telling him that water is superior in every way when in his case he probably needed the electrolytes. You're simply wrong, I'm sorry. He was getting water anyway including nutrients on top of it. Everyone's needs are different, but your blanket statement regarding water is ignorant.

The rest of your post is just retarded. Protein after a workout, no matter what form it is, is beneficial. Especially within the 90 minute timeframe of protein synthesis proceeding a workout. A protein shake? Milk contains protein and whey protein, which is considered one of the more optimal forms of protein, is a byproduct of milk. Milk contains protein. But then again... protein is just protein. Protein is beneficial for both gaining muscle and losing weight... especially when losing weight. It requires more thermogenic energy to digest protein than either carbs or fat... meaning you'll burn more calories eating more protein. By that same law, drinking more fluids, especially cold fluids, will also cause an increase in calorie expenditure.

On to more of your asinine babbling regarding weight loss. Milk doesn't make you fat. Please remove that garbage idea from your head and never speak of it again. Fat doesn't make you fat. Carbs don't make you fat. Protein does not make you fat. What makes you gain or lose weight is what the first law of thermodynamics states... if you are consuming more calories than you are burning, you will gain weight. If you are burning more calories than you are consuming, you will lose weight. It's that simple. The only time this gets sketchy is when genetic metabolic disorders are concerned such as hypothyroidism or when hormones are wreaking havoc on the body (i.e. PMS). Eating too few calories than your body requires can also cause issues (i.e. what people refer to as "starvation mode" when your body slows your metabolism to compensate for a lack of proper nutrition).

First of all the person I gave advice to is a she and not a he. You were the one who came and made asinine assumptions:

Originally Posted by PeanutButterMunky

To the person that said water is better than milk, you're seriously confused

I'm confused because I recommend a person who is trying to lose weight drink water instead of plain milk after a workout? What is wrong with this statement?

I never said she shouldn't drink milk. It does have benefits but it should be consumed in appropriate amounts because drinking too much can cause problems.

Where did I say that milk, protein, or anything in my post make you fat? I don't think I ever stated that but consuming too much of a certain kind of milk will cause you to gain weight. As a matter of fact, eating anything in access with calories will make you fat....Even gatorade will..

I'm really tired of people spouting garbage information on the internet. It's not okay to give people bad information based on your opinions and childish examples.

Then you should take your own advice because anyone who recommends milk over water after a workout, or that milk doesn't make you gain weight is just flat out wrong.



You were the one who stated milk was great in any situation so I gave situations where I though milk wasn't great. If you don't mean it then you really shouldn't say it.

Gatorade is only a temporary sports drink. Its ok if you are in the middle of sports or working out but nothing substitutes for water---not a thing. Also, if a person that is trying to lose weight (like Black Wolf) you never recommend them to drink all the milk they want. The reason I told her to drink water over the milk or gatorade is simply because drinking too much of those two will cause her to just gain more weight. Gatorade has sugar which might induce insulin secretion. That secretion will produce more hunger and they overeat.

Please explain to me why would anyone suggest drinking milk over water throughout the day for a person who is overweight?

You can say what you want about what i stated in my post but I challenge you to prove any of it to be wrong.

[PeanutButterMunky]

First of all the person I gave advice to is a she and not a he. You were the one who came and made asinine assumptions:

I'm confused because I recommend a person who is trying to lose weight drink water instead of plain milk after a workout? What is wrong with this statement?


Where did I say that milk, protein, or anything in my post make you fat? I don't think I ever stated that but consuming too much of a certain kind of milk will cause you to gain weight. As a matter of fact, eating anything in access with calories will make you fat....Even gatorade will..




Then you should take your own advice because anyone who recommends milk over water after a workout, or that milk doesn't make you gain weight is just flat out wrong.



You were the one who stated milk was great in any situation so I gave situations where I though milk wasn't great. If you don't mean it then you really shouldn't say it.

Gatorade is only a temporary sports drink. Its ok if you are in the middle of sports or working out but nothing substitutes for water---not a thing. Also, if a person that is trying to lose weight (like Black Wolf) you never recommend them to drink all the milk they want. The reason I told her to drink water over the milk or gatorade is simply because drinking too much of those two will cause her to just gain more weight. Gatorade has sugar which might induce insulin secretion. That secretion will produce more hunger and they overeat.

Please explain to me why would anyone suggest drinking milk over water throughout the day for a person who is overweight?

You can say what you want about what i stated in my post but I challenge you to prove any of it to be wrong.

Can you not read? Drinking milk doesn't make you gain weight. Consuming more calories on a daily basis than you are expending makes you gain weight. The only point you made is that the poster is female and not male, which has little baring or relevance on anything except varying macronutrients and vitamin/mineral needs than a male. Everything else you said is trash and you're still not getting it. You're not schooling me on nutrition I have a Bachelors in Nutrition and working on my Masters, I also have a Bachelors in Kinesiology and I'm also a personal trainer. I've helped many people lose over 100 pounds, both male and female, and will continue to do so because that's what I enjoy doing. You on the other hand seem very adamant about holding on to bad information.

Again let me restate since you either have a poor choice in words or you don't get it. Nothing in excess will make a person gain weight. Eating less calories than you are burning will make you lose weight. You can lose weight eating nothing but McDonald's as long as you are not going above your calorie goals. I wouldn't recommend that because obviously that diet is void of nutrients, but what every single diet has in common... and is the only reason any of them work... is they have you eating less calories. In this way you're right, replacing any and all calorie-containing beverages with water is a good idea. Be that as may, telling someone to drink water instead of anything else to lose weight is both vague and unhelpful. You need to tell them WHY that will help them lose weight. The only way to lose weight is to keep a close eye on calorie consumption. A lot of people either wing it, or try to exercise until their eyes bleed hoping they burned enough calories for the day, which is never a good idea and is also discouraging. I have all my clients sign up at www.myfitnesspal.com ... but I tend to change their starting calories than the site recommends because I always like to start a little higher and see how their body reacts to calories and adjust from there... especially during an avid training regimen. The only problem is trusting people to follow the diet, but 98% of my clients do as I try to keep them positive and motivated.

You're also trying to defend an irrelevant point on milk. It was never about milk. My only point was that, if someone needs an electrolyte-containing liquid, it will be more beneficial than water alone. Water that contains electrolytes is fine. Just something to replenish them. Water is vital. We die within days without it. We're not disagreeing there, but you're spitting out emotionally driven opinions and that aren't helping anyone. All you've said so far is "WATER IS T3H BESTEST THING EVARRRRR!!!" And you're right, it is. Water is highly underrated. I apologize for being "confusing" to you, but you need to get over it already. I'll be more wordy and descriptive from now on so you don't think I'm a milk fanboy or something.

I'm lactose intolerant, by the way...

[Sub-stance1]

Can you not read? Drinking milk doesn't make you gain weight. Consuming more calories on a daily basis than you are expending makes you gain weight. The only point you made is that the poster is female and not male, which has little baring or relevance on anything except varying macronutrients and vitamin/mineral needs than a male. Everything else you said is trash and you're still not getting it. You're not schooling me on nutrition I have a Bachelors in Nutrition and working on my Masters, I also have a Bachelors in Kinesiology and I'm also a personal trainer. I've helped many people lose over 100 pounds, both male and female, and will continue to do so because that's what I enjoy doing. You on the other hand seem very adamant about holding on to bad information.

Again let me restate since you either have a poor choice in words or you don't get it. Nothing in excess will make a person gain weight. Eating less calories than you are burning will make you lose weight. You can lose weight eating nothing but McDonald's as long as you are not going above your calorie goals. I wouldn't recommend that because obviously that diet is void of nutrients, but what every single diet has in common... and is the only reason any of them work... is they have you eating less calories. In this way you're right, replacing any and all calorie-containing beverages with water is a good idea. Be that as may, telling someone to drink water instead of anything else to lose weight is both vague and unhelpful. You need to tell them WHY that will help them lose weight. The only way to lose weight is to keep a close eye on calorie consumption. A lot of people either wing it, or try to exercise until their eyes bleed hoping they burned enough calories for the day, which is never a good idea and is also discouraging. I have all my clients sign up at www.myfitnesspal.com ... but I tend to change their starting calories than the site recommends because I always like to start a little higher and see how their body reacts to calories and adjust from there... especially during an avid training regimen. The only problem is trusting people to follow the diet, but 98% of my clients do as I try to keep them positive and motivated.

You're also trying to defend an irrelevant point on milk. It was never about milk. My only point was that, if someone needs an electrolyte-containing liquid, it will be more beneficial than water alone. Water that contains electrolytes is fine. Just something to replenish them. Water is vital. We die within days without it. We're not disagreeing there, but you're spitting out emotionally driven opinions and that aren't helping anyone. All you've said so far is "WATER IS T3H BESTEST THING EVARRRRR!!!" And you're right, it is. Water is highly underrated. I apologize for being "confusing" to you, but you need to get over it already. I'll be more wordy and descriptive from now on so you don't think I'm a milk fanboy or something.

I'm lactose intolerant, by the way...

I think you need to go back and read what you wrote. I responded to blackwolf's post about drinking water or milk throughout the day. I recommended she drinks water instead of milk and you come in and tell me I'm confused because of it.
Was I wrong for telling her to drink water and not consume too much milk?

You say everything I said is trash because I stress the importance of water over anything else. Also, you said I'm giving bad information. Well tell me one thing I said in those posts that was bad.



Come on dude. You aren't the only one educated in health and fitness.
I have years of experience and I know throughout the health and fitness there is plenty of conflicting and confusing information, but there is no doubt what I said is true.

The advice I gave is standard advice you would give to anyone that is trying to lead a more healthy lifestyle. Especially if you have never actually seen that person to see where they stand in overall physical appearance.


My whole point is that given a choice between the two, she should never choose milk over water. Especially in her case. That doesnt mean she should never drink milk.


IRONRANGER6 Tapatalk

[PeanutButterMunky]

I think you need to go back and read what you wrote. I responded to blackwolf's post about drinking water or milk throughout the day. I recommended she drinks water instead of milk and you come in and tell me I'm confused because of it.
Was I wrong for telling her to drink water and not consume too much milk?

You say everything I said is trash because I stress the importance of water over anything else. Also, you said I'm giving bad information. Well tell me one thing I said in those posts that was bad.



Come on dude. You aren't the only one educated in health and fitness.
I have years of experience and I know throughout the health and fitness there is plenty of conflicting and confusing information, but there is no doubt what I said is true.

The advice I gave is standard advice you would give to anyone that is trying to lead a more healthy lifestyle. Especially if you have never actually seen that person to see where they stand in overall physical appearance.


My whole point is that given a choice between the two, she should never choose milk over water. Especially in her case. That doesnt mean she should never drink milk.


IRONRANGER6 Tapatalk

See? That wasn't so hard. I agree with you.

[MentallyCritical]

duuuuuuuuude don't drink too much milk nor should you replace it with water ever you will develop some serious stomach problems if not lactose intolerance, excess of anything is bad be it water or milk keep it within limit and party on.

[The Black Wolf]

Reading you guys' discussion, I have a question about metabolism.

So you gain weight when you eat more than you burn, right? BUT, to keep your metabolism up, you have to eat well or else it will slow down.

My question is, if you're 5'1 and you should weigh 120-140 lbs, do you eat just 1200-1400 calories a day? How many calories should you eat to keep your metabolism going, but at the same time you don't want to eat too much?

[PeanutButterMunky]

Reading you guys' discussion, I have a question about metabolism.

So you gain weight when you eat more than you burn, right? BUT, to keep your metabolism up, you have to eat well or else it will slow down.

My question is, if you're 5'1 and you should weigh 120-140 lbs, do you eat just 1200-1400 calories a day? How many calories should you eat to keep your metabolism going, but at the same time you don't want to eat too much?

Your body doesn't particularly care about how many meals you have a day, just the amount of calories you are consuming. You can eat 3 meals or you can eat 6 smaller meals a day, which is something that health buffs are advocating these days. The only benefit of eating 6 smaller meals is comfort. It's not very comfortable shoving 3 large meals down your face every day. This can be a modest breakfast, lunch, and dinner with snacking in between. I'd highly recommend you have protein with every meal, be it nuts or something else you enjoy... to keep your body in a positive nitrogen balance.

Ultimately, meal frequency has a negligible effect on metabolism. If you want to increase your metabolism, then exercise should be your method of choice, not what you're eating throughout the day. Increasing your lean body mass will significantly increase your metabolism.

There are certain foods that do naturally increase your metabolism, such as green tea, but I would just focus on eating healthier and maintaining a consistent exercise regimen. Even simply walking 30 minutes a day can have a very positive effect on health if you are consistent. That's an important word... consistency. Most people flip-flop when exercising and dieting. Don't do that. Stay with it and don't stop and you will see ten fold more results than the majority of people that work out for a month, take two months off, work out for a month, take two months off... then quit. I see people year after year that look exactly the same because they'll be going to the gym hardcore then quit and I'll see them back 5 months later.

And that brings me to another point... don't go gung-ho crazy in the gym. Pace yourself. You should enjoy the act of working out. It shouldn't be a painful experience. Go at your own pace and you will naturally progress in your exercise regimen. Listen to your body.

If you're 5'1" and 140 pounds that is considered "overweight". 120 is more of a normal weight range. Be that as it may, everyone's body is different... and the Body Mass Index (BMI) doesn't take into account muscle mass. You could have some guy that's 5'11" 220 pounds and 10% body fat with his abs showing considered "obese" if just the height and weight are factored in.



Now... as for what you should eat... it will take you some time to figure out. There are a lot of factors that come into play, but there are some very basic and general rules that you can follow to find your appropriate weight.

A little explaining first.

Everyone has their own unique BMR (Basal Metabolic Rate). The BMR is basically... if you were to sit on your butt all day and do nothing but stare at the ceiling, you would burn x amount of calories simply based on your normal bodily functions... such as respiration and every other involuntary biological process in the body. So if you're 5'1" and 140 pounds and like... 18 years old, according to a typical BMR calculator, you theoretically will burn 1466 calories without having done anything all day. So if you ate 1466 calories and did nothing all day, you would neither gain nor lose weight. If you were to exercise and you burned 200 calories a day during exercise and you were still eating 1466, you'd lose weight. But you aren't just exercising, you are also working or going to school or doing all sorts of things throughout the day that add up.

However, I hate the BMR calculator and I think it's a terrible place to start because it can lead to astronomically high numbers.

There is a much simpler way to ballpark your starting calories.

Take your weight and multiply it by 13. Then subtract 500.

So if you're 5'1", do 140 * 13 = 1820 - 500 = 1320

However... If you're doing 120 * 13 - 500, that's 1060. I would say whatever calorie amount you come out to... I would not drop below 1200 or go above 1700 to start. I'll explain why in a moment.

For someone that size I usually have them start at 1500-1600 calories and go from there.

When you start tracking your weight, the first thing you should do is... on Monday for instance... weigh yourself first thing in the morning... right after you wake up... and naked. Go to the bathroom first if you need to, but don't shower as the water can affect your weight.

This morning wake up weight will be the most accurate.

So you're all ready to go, you're going to diet and do everything right... and your starting weight is... let's just say 140... and your starting calories are 1500.

For every single day that week... eat 1500 a day... or close to it... but don't go over. Just try to get as near to 1500 a day as you can. When you are consistently eating the same amount of food, this will allow your body to have a steady metabolism because you're not eating very little one day and a crapload the next. Your digestive system is having consistency and you'll see consistent weight loss doing this.

So anyway... Monday through Sunday you are doing great and you're eating 1500 calories a day. On Monday you weigh yourself again... in the morning... and naked. You find that you are now 139 pounds. That's great! It means the calories you are consuming are allowing you to lose weight, stick to 1500 calories week after week until you are no longer losing weight. Once you stop losing weight, drop your calories by 100. So you'll be at 1400 calories now. So stick with 1400 calories for the entire week and if you see more weight loss. Stick with the same calories until it no longer works, then drop your calories by 100 again. Repeat this process until you reach your goals. On the flip side, if you are losing too fast, you might consider upping your calories in the same fashion.

If you are getting rather low with your calories, increase your exercise. You don't want your calories to drop too low because it can have negative effects on your weight loss.

Another thing. Healthy weight loss is roughly 4-5 pounds a month. So that's roughly a pound a week or so. If you're losing 5 pounds a week, you're probably losing a combination of water, fat, and muscle. You don't want to drop weight that fast unless you are very overweight. The heavier you are, the quicker weight will drop off, but as you start inching towards your goals, the weight loss becomes slower.

But just remember this above all else. Stay consistent. If you are losing 5 pounds a month and you want to lose 20 pounds, it'll only take 4 months to get there... or less depending on your genetics and various other factors.

As you gain more lean body boss, your BMR will also increase, so you'll be able to eat more while still losing weight. Kind of a perk of getting into great shape.


Get a free account at www.myfitnesspal.com

They have every food on the planet to choose from and I rarely don't find a food I need to enter. And if you don't find something you can enter it yourself.



If you have any questions, feel free to ask. I know it sounds complicated but when you get into the swing of things, it really isn't. It's about willpower, dedication, and consistency. It takes a lifestyle to get unhealthy, so it requires a new lifestyle to stay healthy. Keep that in mind. This is not a temporary thing. It's a life choice.

Edit: If you don't mind me asking, what's your age, height, and weight?

[three3-times]

need to lose weight, im a stone over. im 13.5 stone i think and starting to get a bit tubby in the face and gut

i worked out straight at a gym for 2 years (company i used to work for owned gyms n hospitals) left there 18 months ago = no more free gym

cant take the podgy look anymore and cant afford a gym, so gonna buy a stationary bike.

which is the better one please guys?

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

im leaning towards the 1st one.

thanks

[[DT]]

Do you fruits have some like the YMCA? Depending on the actual location here they can be extremely nice and since they’re a NFP, they can do things like let you pay what you want (or based on your declared income).

IMO those cheap stationary bikes are kind of a waste.

[The Black Wolf]

Your body doesn't particularly care about how many meals you have a day, just the amount of calories you are consuming. You can eat 3 meals or you can eat 6 smaller meals a day, which is something that health buffs are advocating these days. The only benefit of eating 6 smaller meals is comfort. It's not very comfortable shoving 3 large meals down your face every day. This can be a modest breakfast, lunch, and dinner with snacking in between. I'd highly recommend you have protein with every meal, be it nuts or something else you enjoy... to keep your body in a positive nitrogen balance.

Ultimately, meal frequency has a negligible effect on metabolism. If you want to increase your metabolism, then exercise should be your method of choice, not what you're eating throughout the day. Increasing your lean body mass will significantly increase your metabolism.

There are certain foods that do naturally increase your metabolism, such as green tea, but I would just focus on eating healthier and maintaining a consistent exercise regimen. Even simply walking 30 minutes a day can have a very positive effect on health if you are consistent. That's an important word... consistency. Most people flip-flop when exercising and dieting. Don't do that. Stay with it and don't stop and you will see ten fold more results than the majority of people that work out for a month, take two months off, work out for a month, take two months off... then quit. I see people year after year that look exactly the same because they'll be going to the gym hardcore then quit and I'll see them back 5 months later.

And that brings me to another point... don't go gung-ho crazy in the gym. Pace yourself. You should enjoy the act of working out. It shouldn't be a painful experience. Go at your own pace and you will naturally progress in your exercise regimen. Listen to your body.

If you're 5'1" and 140 pounds that is considered "overweight". 120 is more of a normal weight range. Be that as it may, everyone's body is different... and the Body Mass Index (BMI) doesn't take into account muscle mass. You could have some guy that's 5'11" 220 pounds and 10% body fat with his abs showing considered "obese" if just the height and weight are factored in.



Now... as for what you should eat... it will take you some time to figure out. There are a lot of factors that come into play, but there are some very basic and general rules that you can follow to find your appropriate weight.

A little explaining first.

Everyone has their own unique BMR (Basal Metabolic Rate). The BMR is basically... if you were to sit on your butt all day and do nothing but stare at the ceiling, you would burn x amount of calories simply based on your normal bodily functions... such as respiration and every other involuntary biological process in the body. So if you're 5'1" and 140 pounds and like... 18 years old, according to a typical BMR calculator, you theoretically will burn 1466 calories without having done anything all day. So if you ate 1466 calories and did nothing all day, you would neither gain nor lose weight. If you were to exercise and you burned 200 calories a day during exercise and you were still eating 1466, you'd lose weight. But you aren't just exercising, you are also working or going to school or doing all sorts of things throughout the day that add up.

However, I hate the BMR calculator and I think it's a terrible place to start because it can lead to astronomically high numbers.

There is a much simpler way to ballpark your starting calories.

Take your weight and multiply it by 13. Then subtract 500.

So if you're 5'1", do 140 * 13 = 1820 - 500 = 1320

However... If you're doing 120 * 13 - 500, that's 1060. I would say whatever calorie amount you come out to... I would not drop below 1200 or go above 1700 to start. I'll explain why in a moment.

For someone that size I usually have them start at 1500-1600 calories and go from there.

When you start tracking your weight, the first thing you should do is... on Monday for instance... weigh yourself first thing in the morning... right after you wake up... and naked. Go to the bathroom first if you need to, but don't shower as the water can affect your weight.

This morning wake up weight will be the most accurate.

So you're all ready to go, you're going to diet and do everything right... and your starting weight is... let's just say 140... and your starting calories are 1500.

For every single day that week... eat 1500 a day... or close to it... but don't go over. Just try to get as near to 1500 a day as you can. When you are consistently eating the same amount of food, this will allow your body to have a steady metabolism because you're not eating very little one day and a crapload the next. Your digestive system is having consistency and you'll see consistent weight loss doing this.

So anyway... Monday through Sunday you are doing great and you're eating 1500 calories a day. On Monday you weigh yourself again... in the morning... and naked. You find that you are now 139 pounds. That's great! It means the calories you are consuming are allowing you to lose weight, stick to 1500 calories week after week until you are no longer losing weight. Once you stop losing weight, drop your calories by 100. So you'll be at 1400 calories now. So stick with 1400 calories for the entire week and if you see more weight loss. Stick with the same calories until it no longer works, then drop your calories by 100 again. Repeat this process until you reach your goals. On the flip side, if you are losing too fast, you might consider upping your calories in the same fashion.

If you are getting rather low with your calories, increase your exercise. You don't want your calories to drop too low because it can have negative effects on your weight loss.

Another thing. Healthy weight loss is roughly 4-5 pounds a month. So that's roughly a pound a week or so. If you're losing 5 pounds a week, you're probably losing a combination of water, fat, and muscle. You don't want to drop weight that fast unless you are very overweight. The heavier you are, the quicker weight will drop off, but as you start inching towards your goals, the weight loss becomes slower.

But just remember this above all else. Stay consistent. If you are losing 5 pounds a month and you want to lose 20 pounds, it'll only take 4 months to get there... or less depending on your genetics and various other factors.

As you gain more lean body boss, your BMR will also increase, so you'll be able to eat more while still losing weight. Kind of a perk of getting into great shape.


Get a free account at www.myfitnesspal.com

They have every food on the planet to choose from and I rarely don't find a food I need to enter. And if you don't find something you can enter it yourself.



If you have any questions, feel free to ask. I know it sounds complicated but when you get into the swing of things, it really isn't. It's about willpower, dedication, and consistency. It takes a lifestyle to get unhealthy, so it requires a new lifestyle to stay healthy. Keep that in mind. This is not a temporary thing. It's a life choice.

Edit: If you don't mind me asking, what's your age, height, and weight?

WOW! The advice in this post is GOLDEN! This is exactly what I needed! I just HAD to rep you!

I do have a health coach who is a dietition, but she never told me any of this or anything like it!

Thank you so much! You didn't have to do this, this is the kind of thing people pay for!

I read the entire thing and will start working towards eating the appropriate amount of calories, NOW!

I exercise by walking up hills and stuff 30 minutes a day and increased to 35 minutes a day because I'm having trouble doing push ups and jogging is uncomfortable.

That very last question, I don't mind answering if you give me some advice. My age is 21, my height is either 5'1 or 5'2,and my weight is . . . 220 lbs. I have seriously let go and I really want to get back to 120 lbs so I will have more energy and have less a chance of getting diabetes, which runs in the family.

I was 230 back in December, but thanks to my health coach and my exercising and eating better, I have lost 10 lbs total. But my weight loss has stalled due to the fact that it's time to up it a notch in eating and it's hard to do with a limited budget.

Edit:
I did the calculations and will start aiming for 2360 calories a day.

[PeanutButterMunky]

WOW! The advice in this post is GOLDEN! This is exactly what I needed! I just HAD to rep you!

I do have a health coach who is a dietition, but she never told me any of this or anything like it!

Thank you so much! You didn't have to do this, this is the kind of thing people pay for!

I read the entire thing and will start working towards eating the appropriate amount of calories, NOW!

I exercise by walking up hills and stuff 30 minutes a day and increased to 35 minutes a day because I'm having trouble doing push ups and jogging is uncomfortable.

That very last question, I don't mind answering if you give me some advice. My age is 21, my height is either 5'1 or 5'2,and my weight is . . . 220 lbs. I have seriously let go and I really want to get back to 120 lbs so I will have more energy and have less a chance of getting diabetes, which runs in the family.

I was 230 back in December, but thanks to my health coach and my exercising and eating better, I have lost 10 lbs total. But my weight loss has stalled due to the fact that it's time to up it a notch in eating and it's hard to do with a limited budget.

Edit:
I did the calculations and will start aiming for 2360 calories a day.

I'm very glad that you have a Dietician. Since you have a history of Diabetes in the family, your Dietician will be able to tell you what type of foods you can eat because he/she is working with you personally. That'll be very good assistance for you for your weight loss goals and allow you to stay on track.

Being overweight for long periods of time can cause your body's tissues to become insulin resistant and can lead to Diabetes. In fact, fat around the stomach is one of the leading causes of Type II Diabetes. Losing weight and exercising will naturally make your body more able to efficiently use insulin. Losing weight and exercising has actually been shown to reduce symptoms of Type II Diabetes... and in some cases... cure it entirely. The body is very resilient when given the proper care.

Like you said yourself, it is time to get serious... and I applaud your courage and willingness to pursue this because it's going to change your life. Whatever personal reasons you have for "letting go" are now in the past. You're right here right now and I know you can achieve your goals. Don't let anyone hold you back or tell you you can't do it, because you can... and you will.




As for your calories, I would recommend starting at between 1800-2000 instead of 2360. Also, please be aware that the periods between reducing your cals will probably be a lot longer when you first start out, so you won't need to worry about frequently adjusting your cals when you get into the swing of things. You may lose 40 pounds on 1800 calories before needing to reduce them again. It's quite a process, but once you figure out what calories are helping you lose around a pound a week consistently, you'll feel very in control of your body and your life. You'll know exactly how calories affect your body and when something goes wrong, if you're tracking your food, you'll know exactly the reason. Please also take into account that during your week of "female issues", your hormones may or may not mess with your weight loss that week. Just stick to your diet and exercise and just understand weird things can happen during that time. It's not a roadblock, but it can be irritating for women.

As long as you are exercising, it doesn't matter what type you're doing. If something hurts, don't do it... it's as simple as that. Do exercises that you feel comfortable with. Like I said before, you need to enjoy what you're doing. Also, exercises that hurt now will probably not hurt when you've lost a considerable amount of weight. I would definitely not recommend push ups at all, unless they are "girl push ups", but most men I know couldn't do 220 pound push ups, so you shouldn't feel discouraged about that. Running is horrendous on the knees when you are overweight, so I don't blame you either for just wanting to walk.

Honestly, walking every day is EXTREMELY healthy and I encourage to keep that as part of your routine. There's nothing wrong with it at all, so keep going! If you can manage, stretch as much as you can and as comfortably as you can. But make stretching every day part of your routine. Stretching is very important. Make sure to stretch before and after your workouts. Never stretch until it hurts, only until there is light pressure. That pressure is plenty enough that if you do that every day, you'll increase your flexibility over time. Everything is a process that takes time.

You may lose more than a pound a week at first because of your current weight, but just remember: stay consistent... stay motivated... and you will reach your goals.


Edit:

P.S. My friend Jen started out a little heavier than you at the same height. I helped her lose 110 pounds and she is now 120. It took her a year and a half to lose that... to give you an idea of the timeframe it takes to do this. It may take you less time, it may take you more time. It's all dependent upon you and your genetics.

One more thing I forgot to mention... one of the more important reasons you don't really want to lose more than a pound a week is because you want your skin to adjust to the weight loss. If you lose weight too quickly, you will have loose skin... and nobody wants that... because it often requires surgery to "fix" the problem, but you'll just end up with a bunch of scars.

So I urge you to try and stay with the 4-5 pounds a month... if you lose 7 it's not a big deal, just try and stay consistent with the weight loss. You will thank yourself later.

Remember what I said... if you are losing "too fast", increase your calories. It might seem exciting to be losing that fast, but it's not what you should be aiming for.

[DayWalker]

it depends on what you are trying to achieve.

gatorade/eletroytes if you have to compete/workout again soon.
ie- track, you just finished a 100m sprint and you need to run the 200m in an hour... you need quick energ/recovery.
you wouldn't try and compete/workout with a full stomach of milk.

milk/protein shakes are fine if your workout for the day is complete and you are recovering.
ie- you just completed a crossfit workout. you are cashed. you aren't doing anything more but you need to give your body protein right away so that it can start repairing itself- and it helps to build muscle

water is pretty much universally good. obviously you don't want a full stomach of water before you compete/workout

============
edit

I should point out that milk is an allergen (lactose)- for humans.
which is why people who subscribe to the paleo diet don't drink it.
it (as I have read) can cause swelling on the cellular level (even if you don't show outward symtoms)

A lot of people in my crossfit gym don't drink milk b/c it does make them gain weight (couple pounds) according to their observations.

They drink almond milk instead.

[[DT]]

Did a crazy fun circuit/HIIT class tonight (the wife too). The guys setup a great set of routines tonight.

Tomorrow: Bikram. Can’t say enough good things about how that practice has improved my health (joints, flexibility ... and just as important, mentally), we’ve even stepped up to twice a week.

I have a pretty intense professional life so working out is necessary to avoid a meltdown

[x6Teen]

it depends on what you are trying to achieve.

gatorade/eletroytes if you have to compete/workout again soon.
ie- track, you just finished a 100m sprint and you need to run the 200m in an hour... you need quick energ/recovery.
you wouldn't try and compete/workout with a full stomach of milk.

milk/protein shakes are fine if your workout for the day is complete and you are recovering.
ie- you just completed a crossfit workout. you are cashed. you aren't doing anything more but you need to give your body protein right away so that it can start repairing itself- and it helps to build muscle

water is pretty much universally good. obviously you don't want a full stomach of water before you compete/workout

============
edit

I should point out that milk is an alergen (lactose)
which is why people who subscribe to the paleo diet don't drink it.
it (as I have read) can cause swelling on the cellular level (even if you don't show outward symtoms)

A lot of people in my crossfit gym don't drink milk b/c it does make them gain weight (couple pounds) according to their observations.

They drink almond milk instead.

[DayWalker]

^^^^^^

I promise I don't look like that

[PeanutButterMunky]

A lot of people in my crossfit gym don't drink milk b/c it does make them gain weight (couple pounds) according to their observations.

They drink almond milk instead.

Again... no. Milk doesn't contain a magical substance that makes people gain weight if more calories are being expended than consumed. They gained a few pounds because their diet wasn't in check. They may have been carelessly chugging it down and it contains 120 calories or so per cup. That can add up fast if you're not paying attention. It is physiologically impossible for one to gain weight in a caloric deficit. Idk why the idea that [insert food here] makes you fat still floats around. That idea needs to die because it is scientifically inaccurate.

The rest of what you said is sound, however. Different sports/activities require different needs/nutrient timing/etc. and to get the most out of your sport/activity it's good to do a little research on the nutrition aspect of them.

[DayWalker]

Again... no. Milk doesn't contain a magical substance that makes people gain weight if more calories are being expended than consumed. They gained a few pounds because their diet wasn't in check. They may have been carelessly chugging it down and it contains 120 calories or so per cup. That can add up fast if you're not paying attention. It is physiologically impossible for one to gain weight in a caloric deficit. Idk why the idea that [insert food here] makes you fat still floats around. That idea needs to die because it is scientifically inaccurate.

The rest of what you said is sound, however. Different sports/activities require different needs/nutrient timing/etc. and to get the most out of your sport/activity it's good to do a little research on the nutrition aspect of them.

bro these are serious crossfit people... their diets are as in check as anybody I have ever heard of.

And you're overlooking the allergen aspect of my post- swelling at the ceullar level, retaining water...etc. That can most certainly cause your weight to increase.
not disputing your "CALs in" vs "CALs out" argument. That's common sense.

thats why gluten is an outcast in the paleo diet as well.

[PeanutButterMunky]

bro these are serious crossfit people... their diets are as in check as anybody I have ever heard of.

And you're overlooking the allergen aspect of my post- swelling at the ceullar level, retaining water...etc. That can most certainly cause your weight to increase.
not disputing your "CALs in" vs "CALs out" argument. That's common sense.

It's not an argument, it's a fact. I was referring to body weight, not water weight. There are a thousand scenarios in which water retention can occur, such as carb modification and sodium intake. I was thinking you meant they gained fat.

We're on the same page now.

But no, unfortunately it isn't nearly as common sense as you'd think. :/

[three3-times]

need to lose weight, im a stone over. im 13.5 stone i think and starting to get a bit tubby in the face and gut

i worked out straight at a gym for 2 years (company i used to work for owned gyms n hospitals) left there 18 months ago = no more free gym

cant take the podgy look anymore and cant afford a gym, so gonna buy a stationary bike.

which is the better one please guys?

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

im leaning towards the 1st one.

thanks

No one?!

[brebaz]

I would've helped you if i had any experience with these.

[x6Teen]

No one?!

lol i was leaving that question for other people but i'll help you anyway.

out of those 3, i would get the first one as well. as long as there's pedals, a seat and a handle, you're good to go. i have a stationary bike and it definitely helps with my cardio and just overall fitness. when you have a stationary bike inside the house, then you'll no longer have an excuse for doing cardio like it's raining so i can't run or the gym is closed.

and another important note to take is that you can definitely lose weight just diet alone so imo you should be focusing more on your diet than weight training or cardio but by no means am i saying stop the training. and by focusing more on your diet i mean focusing on eating a caloric deficit which is explained pretty well in PBM's post above ^^

here's some good 'cliche' tips to take note of that worked wonders for me:

• drink plenty of water and eat plenty of fruits and vegetables.
• weigh yourself on a scale and/or look at yourself in the mirror once or twice a week on the same days every week.
• keep note of your progress and take notes everday on what you can approve on diet and training wise the next day.
• before going on a binge, skipping training or doing something you might regret later, think about the poster i posted below.
• never forget that the people who skip few days of training are the ones that end up dropping it all together.

[three3-times]

lol i was leaving that question for other people but i'll help you anyway.

out of those 3, i would get the first one as well. as long as there's pedals, a seat and a handle, you're good to go. i have a stationary bike and it definitely helps with my cardio and just overall fitness. when you have a stationary bike inside the house, then you'll no longer have an excuse for doing cardio like it's raining so i can't run or the gym is closed.

and another important note to take is that you can definitely lose weight just diet alone so imo you should be focusing more on your diet than weight training or cardio but by no means am i saying stop the training. and by focusing more on your diet i mean focusing on eating a caloric deficit which is explained pretty well in PBM's post above ^^

here's some good 'cliche' tips to take note of that worked wonders for me:

• drink plenty of water and eat plenty of fruits and vegetables.
• weigh yourself on a scale and/or look at yourself in the mirror once or twice a week on the same days every week.
• keep note of your progress and take notes everday on what you can approve on diet and training wise the next day.
• before going on a binge, skipping training or doing something you might regret later, think about the poster i posted below.
• never forget that the people who skip few days of training are the ones that end up dropping it all together.

THANK YOU!!

I know people can lose weight just by calorie counting, but i cannot do that! i prefer to use cardio machines!

I've just brought the 1st one, thanks buddy! The reviews were more favourable and the resistance seems to be harder than the cheaper bike.

[podsaurus]

need to lose weight, im a stone over. im 13.5 stone i think and starting to get a bit tubby in the face and gut

i worked out straight at a gym for 2 years (company i used to work for owned gyms n hospitals) left there 18 months ago = no more free gym

cant take the podgy look anymore and cant afford a gym, so gonna buy a stationary bike.

which is the better one please guys?

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

http://www.amazon.co.uk/gp/product/B...A3P5ROKL5A1OLE

im leaning towards the 1st one.

thanks

I would also go with the first one. You should check out what setting the bike has too. The one I have has hill climb and speed intervals. It gets really intense on the higher difficulties.

[Nitey]

Hey guys. Been weight training for almost two months now. I'm cutting right now and my calories are seemingly in check and so is my weight loss thus far

I was just wondering if jumping on the treadmill is a worthwhile substitute for leg day? Since I've been back in the gym I've only trained with weights and it's been going alright, but seeing as I'm looking to drop weight I decided to incorporate the treadmill/cardio this week on Monday, after I hit my back and triceps. I probably spent about 25 mins on it and it felt pretty good after - refreshing

The reason I'm asking if it's a worthwhile substitute for leg day (which is today [Wednesday]), is because at the gym today I noticed I was just unable to leg press or squat as much as I usually do. At that point I just lowered the weight and tried to hit it with higher reps but that kinda left me dizzy more than usual, and out of breath..I was running on empty

So yeah, does incorporating treadmill into my plan make sense if it's taking away from my performance on Wednesdays? Or is it unrelated? Only reason I would consider cardio is of course because I'm cutting so burning more calories help but I wanted to improve my general health and stamina also

Something else I thought of was that I may be feeling more tired at the gym than usual not because I ran, but because I didn't adjust my calories/carb intake accordingly now that I'm doing cardio. I should be eating a bit more, right?