Losing weight - PeachParts Mercedes-Benz Forum

Jorn · #1 05-17-2007, 01:27 PM

Maybe you guys can give me some tips. After I quit smoking a year ago I started to exercise more; I try to swim 3 times a week (1.4 miles freestyle), and run (4 miles) or do the Santa Monica steps (brutal work out filled with b-list celebrities) once or twice a week when I have time.

I eat healthier, less meat, more salads and fish, maybe one burger a month, smaller portions, no sodas and drink only once a week (beer), stopped drinking at home.

I see and feel the difference, but i don't lose any weight, I'm still at 184 pounds, what's still overweight at my length, 6' ,according to the "weight index".

I like to lose at least 10 pounds, I think around 175 pounds would be good for me.

420SEL · #2 05-17-2007, 01:46 PM

You've probably put on some muscle with your working out. Muscle is denser than fat so you can look smaller but weigh the same. 185 isn't over weight for your height if you've got some decent muscle mass. 175 would probably be a good trim weight. A better way to judge your progress (without doing bodyfat measuring, etc) is to go by your waistline. If you can go in a few notches on your belt you're doing something right even if the scale doesn't confirm it.

Keep in mind that your body will adapt to the changes in your routine, both exercise and diet, so to keep making progress you have to change things up a bit.

mpolli · #3 05-17-2007, 01:50 PM

Something doesn't add up there. From what you say you should be losing some weight. Is there more to the story..... maybe a Hagen Daz here or there, oh yeah...... I have to say that I think the Weight Watchers points system was probably the best invention in a long time. Although now I think they have changed it. But it really helped to understand what makes you fat and what doesn't. Here are some foods to keep away from: Cheese, Ice cream, peanut butter, tortillas (huge fat, who knew...), anything fried. The fried food is a killer, huge points. So no gyoza, french fries, egg rolls, sweet and sour whatever etc. You need some exercise to keep your metabolism up and it seems you have more than enough for that. So were you eating anything on my banned list?

Mike

Kuan · #4 05-17-2007, 01:56 PM

Nine pounds is about 30,000 calories, or about 60 hours of aerobic exercise.

There are lots of methods out there, but you need to develop a strategy. Many people don't have the fitness to do long slow burns of more than 45 minutes. My advice is to develop the fitness, and then go on those long slow distance burns. Next, do it on a bike. It's much easier to ride for two hours than it is to run. You burn about 20% fewer calories but your heartrate is lower and you can go longer.

So there's a start for you. How to develop fitness? Start building what's called an aerobic base. Do this for about six weeks. Then throw in one really really hard session every 10 days. Total work for this session, 10 minutes. Start doing one really long and slow workout per week. Start with 1 hour, then increase by 15 minutes every week. Every third week, reduce your volume to what it was three weeks prior. Start again, up the ante. This is called periodization.

So here are the buzzwords. Perioditize, interval, aerobic base, lactic threshold. Look them up.

Jorn · #5 05-17-2007, 02:04 PM

Some french fries, I'm from Holland you know it's in the blood, but only once a month. No ice-cream, no candy and if I snack it's a carrot (

), fruit or some yogurt.
I'm definitely more muscled, no more shaking "male boobs" when driving.
When I started I was at 188 pounds and I'm still around that number. I would think I would lose some weight.

Carleton Hughes · #6 05-17-2007, 02:05 PM

Good for you,keep exercising and eating healthy,but don't by any manner of means follow my ex-wife's dieting habits...she once weighed 110 lbs,now she's down to 60lbs,fiberglass casket and all....................

Jorn · #7 05-17-2007, 02:05 PM

Quote:

Originally Posted by Kuan

So here are the buzzwords. Perioditize, interval, aerobic base, lactic threshold. Look them up.

Tnx, I will.

GottaDiesel · #8 05-17-2007, 02:16 PM

Jorn,

I didn't read all the replies so forgive me if I repeat...

First of all. Throw your scale in the garbage. I mean literally. Take it, I don't care how much money you spent on it, I don't care if it tells you your BMI, or anything else. THROW IT OUT.

Ok. Now. We got that part done. (You did throw it out right?)

Ok.

Step two.

Forget EVERYTHING you hear, read, and have been told about "losing weight" frankly, Jorn... losing weight is a suckers bet. It is, well, for the losers out there... The ones that are always "dieting".

Which leads me to the next part. Forget the word, "diet" take it OUT of your vocabulary in the sense of the meaning to "not eat, or eat only certain things". If you find yourself saying things like, "I don't do carbs" "or too much sugar" -- throw those phrases out too -- right next to your scale. Replace those words with "new way of thinking about food" -- carbs, sugar, etc. are fine to eat -- but not in the form of a chips for lunch and soda for breakfast...

Next.

Meet your NEW scale! That's right. I got you one. Go to your closet and look at all your pants. THOSE are you new scales. Lots of them -- in all different colors and styles!!! Just for you. Try on a pair that you don't think fit the way they should, but did at one time.

That's your new TARGET SCALE. Put them away, but keep them in mind. You're going to try them on in about a month.

Next, go to a pair that sort of fits right, but could fit better...

Ok. Now you're getting the idea.

A little tight? But manageable -- wish they were a bit loser. Good.

These are the ones you're going to work on NOW.

You see, it isn't about what you weigh, it is about your measurements. I can show you a person with the same frame that weighs 160 and looks like a fat slob, and I can show you a guy who looks fit. The scale doesn't know crap.

You're on the right track with your work outs... sounds like your doing lots of cardio... and that's GREAT...

What are you doing to build muscle?

How old are you?

How many times a day do you eat? What do you eat for each session? Tell me about your breakfast... The more you tell, the more we can help.

Pete

P.S. This is all from my personal experience, along with that of my STBW... we have both lost weight, and kept it off...

G-Benz · #9 05-17-2007, 02:16 PM

Quote:

Originally Posted by 420SEL

Keep in mind that your body will adapt to the changes in your routine, both exercise and diet, so to keep making progress you have to change things up a bit.

The fact that you quit smoking a year ago is a major step, but keep in mind that despite the overwhelming health disadvantages of smoking, it probably kept your weight down in the first place...

cjlipps · #10 05-17-2007, 02:23 PM

Jorn, in my opinion, you are where you need to be. The vast majority of the populace would be well-served if they followed your regimen. You said you can see and feel the difference, so heck with what the scales say. It wouldn't hurt to get a physical exam if you haven't already (and that should include a stress test if you're over 40) with a detailed blood test.
Best of all, congratulations on quitting smoking and kudos for your disciplined exercise program. You could fine tune it I'm sure but you are leagues ahead of 95% of the people on the planet.
Just my 2# worth.

dannym · #11 05-17-2007, 02:30 PM

Your weight with your height sounds about right. You can't really go by those weight index's their just guides.

I'm 5'11' tall. There was a point about 10/12 years ago where I was really into exercising. I went to the gym almost every day. I was lifting lots of weights and lots of aerobics. I was kind of toying with the idea of going on the American Gladiators show. I was in the best shape I was ever in in my life. No matter what I did I could not get my weight down past 182lbs. I just couldn't do it. I was taking the fat off but I was putting on a lot of muscle. I finally decided that I didn't care so much since I was working out so much and looked real good.

Since my brother died a little over a year ago I've been slowly putting the weight on. What makes it even worse is my girlfriend says she doesn't mind. She says I'm not overweight when clearly I am. Right now I'm around 220lbs.
I joined a gym last week and have been working out like every other day. I've been real achy lately. When I'm toned up I plan on doing those long slow burns Kuan was talking about. The place is called http://www.planetfitness.com/ It's only $10 a month no contract. It's a really nice place and atmosphere too.

Danny

The Swede · #12 05-17-2007, 02:31 PM

It's simple, use more calories than you take in. That's it. I lost 30 lbs. in 4 months, 2 summers ago & without changing my exercise regime. I simply ate healthier and ate smaller meals more often.

The hard part is sticking to it. It should be viewed as a lifestyle change, not a diet.

I'd throw in some core work as well, not all cardio. Build some muscle, preferably via your own bodyweight, not dumbells.

Try yoga as well. You won't lose much weight, but you'll become more flexible, better balanced, focused and stronger in the core. This in turn will help you with all the other workouts. If you actually get into it, move onto power yoga. This moves through the Vinyasa flow much faster and adds an good deal of plyometrics. Good for explosive strength.

Kuan · #13 05-17-2007, 02:38 PM

$10 a month? SWEET! I can't stand all these clubs with those darn classes I never take.

Jorn · #14 05-17-2007, 02:41 PM

I'm almost 40

Breakfast: Granola with fruit and low fat milk and a cappuccino with low fat milk.

Lunch: Whole grain bread with some cheese, Japanese noodle soup, some fruit and a fruit or vegie juice (freshly squeezed).

Dinner: Lots of Asian, Sushi, Indian, fish, some meat and at least two vegetables (steamed) when I cook myself. Pasta once every two weeks, no greasy sauces anymore, just bolognese with fresh tomato's. A good steak once a month.

I drink lots of water, absolute no sodas. Used to snack a lot when on the set, now only nuts. Most of the sugars I get are from fruit, beer or the occasionally Mars bar.

I hope I don't sound like a "health nut" but eating healthier came by it self when I started to exercise. The need for fast food disappeared, haven't been in a Carls Jr for a year and I used to love that place.

Btw. I don't have a scale, I sometimes weight myself when I see one at friends homes.

dannym · #15 05-17-2007, 03:02 PM

That doesn't sound like a health nut. Those are a lot of the foods I like. Granola, Asian, Sushi...
It's funny how the craving for sweets goes away as soon as the workouts start.
I'm slowly turning the diet around. No more ice cream, pizza, chips. though I did buy some Doritos the last time I went shopping. Damn those 2 for 1 sales.
Lately I've been eating cereal instead of crap when I get hungry with soy milk.

Yeah the $10 gym is awesome. They do have some classes which I have NO interest in. A friend of mine and my girlfriend joined. It's nice to have someone to go with.

Danny