brenty

It's easy to overlook things that happen in slow motion, but the other day when someone complimented my ability to resist overindulging, it hit me: I've been building discipline! Okay, so the brain may not technically be a muscle, but you can strengthen it by exercising it. Just as pushups get easier the more I do them, saying no to junk food, Desserts, and even extra helpings of healthy food gets a little bit easier every time. I used to eat whole pizzas in one sitting (and breadsticks! and pasta!) multiple times a week. It felt like a compulsion. I still have my pizza nights, but now it's because I want to, not because I can't resist. Just some "food for thought". lol

That's awesome! Routine definitely helps. I always tell people to try different things for variety, but if you've found something that you really enjoy and look forward to, stick with it! Okay, so here's my speech: I was the same way! I hated, hated, HATED exercise and dreaded it. But I kept experimenting with new things until I found something I could tolerate (Wii Fit boxing), discovered something that I really didn't mind (cycling while listening to audiobooks), and then finally found something that I really enjoy (running with my wife). There is so much out there that if you're determined and you're willing to try new things, eventually you can find something you not only don't hate, but that you like doing! If only I had the money to spend on hockey equipment... Right before a serious workout, I really don't feel like doing it; during the workout, I want to die; but AFTER the workout, I feel like I can fly or something! Once you get used to exercising, the reward can really drive you. Gotta love those endorphins!

The important thing about breakfast isn't loading up on calories, it's jumpstarting your metabolism and fueling yourself with nutrients you need after a (hopefully) restful night without food. As long as you're getting a good helping of everything your body needs (protein, Vitamins, and minerals) you'll be off to a great start! Personally, I can't stand having much more than a shake when I first get up anyway. I don't want to feel sluggish while my body digests something too 'involved' at the start of the day. To this day, I still get that guilty feeling from time to time.

Unless you're immobile, your resting metabolic rate is almost certainly above 1200. If your body burns more calories than it consumes, you will lose weight. The tricky part is that your body can and will consume muscle tissue for energy 'as needed' -- which is what 'starvation mode' is about. Protein is super important, but it is even more critical that you consume enough in your diet while restricting to lose weight so that you're losing fat and not muscle. A person who is trying to maintain their weight needs approximately a half gram of protein per day per pound of body weight. But when your body is operating on a limited calorie budget, 1.5 to 2 times that is needed to ensure that your muscle mass is maintained. And the more muscle you have, the more calories your body burns daily even without exercise, which is a beautiful thing if you ask me.

Coffee is good in moderation. Just keep in mind that every cup you drink dehydrates two cups of water from your body. In the summer especially, this can really add up, so just make sure you're getting enough water with your coffee!

Chobani Pineapple is my favourite! I haven't seen Aldis anywhere. Just keep in mind that the flavoured ones generally have a lot more sugar. You can get plain and mix it with fresh fruit for taste. Lowfat string cheese is a handy Protein snack; soy nuts are my favourite though -- crunchy! I wish I could stand cottage cheese. I'll have to try hiding it in things to see if that helps.

25 pounds is some serious progress! That's great! I know exactly what you mean about nutrition and food choices. As hard as it was to get into exercising regularly, I struggled with that even more. It is so much more crucial that we get the nutrition we need, but it can be so much harder in a low-calorie diet. Having fruits and vegetables handy and eating a lot of soy (high Protein and low fat!) in all forms really helped, but like Jeani said, nutritional supplements (multivitamins, etc.) can help take a lot of the guesswork out when it comes to Vitamins and minerals -- which allows you to focus on putting good things into your body. When I got on my nutrition program it made a huge difference in my energy, and saved me a lot of headache. It is also really helpful if you use a food logging tool like Lose It! or MyFitnessPal. If you're consistent with logging, it will show you what you're doing well and where you need to improve when it comes to daily food and nutrient intake.

Logging is a tool we can use to get (and stay!) on track, but it's okay to not be a slave to it if you've got it under control. I feel like I am pretty good about eyeballing my food and being consistent, but I still use Lose It! It keeps me honest, especially when I cheat.

Exactly! It's a great way to get quality feedback about the effect your diet has on your progress, and then make adjustments. Oh wow! I always forget about the scanner. That is a huge benefit! I LOVE Lose It! Been using it for two years or so now, and it's really helped me. I almost wish it had time logging though, because I bet if I had that data it would be useful as well...but that could get to be a pain. Anyway, send me a message if you want to friend me up...and then I'll have to figure out how.

I get super bored walking or running most of the time, so I've found that listening to audiobooks and podcasts really passes the time and keeps my brain engaged. On the other hand, walking to GET somewhere at least feels purposeful (and there can be nice scenery!) so I try to walk everywhere I can to try to sneak in some extra exercise. Especially if it is sunny and breezy!

My condolences! Ours stopped reading discs late last year. We eventually got a new one (good deal at Walmart), but it was interesting doing our imaginary Wii Fit in the mean time, since at that point we had been doing it for so long we had almost everything memorized!

If it's not something your body is used to, there can be a lot of pain and discomfort as your muscles rebuild and recover to prepare for the next onslaught. It gets easier, though! Just be mindful of your body and learn the difference between productive and destructive pain. And when in doubt see your doctor and personal trainer!

Really it is a matter of personal taste and your goals. My wife and I try to work out every day, and then we skip as exceptions are needed -- which is more often lately with our schedules. When I started getting serious, I was shooting for 3-4 days a week. That's what many medical and fitness advocates recommend. I think, though, that this is partially to avoid turning off inactive people completely: to go from 0 to 60 is daunting; it is much more palatable to ease into a more active lifestyle. So when my wife and I work out 7 days a week, that isn't to say we're busting our butts. For us, it's just a matter of routine. When we were less consistent, we were SUPER inconsistent. If we make it a habit, we're much better about keeping it up. It's like brushing our teeth. Regarding recovery, super athletic people I work with don't really struggle with this. There are a couple ways to recover. Over time your body will repair itself. That's a given. But the other option is to lessen the recovery time needed, almost to the point of being negligible -- depending on the scenario -- by giving your body extra vitamins, minerals, electrolytes, and -- most significantly -- protein to rebuild muscle tissue. It's like a brick house. If you demolish it, you can rebuild it by making more bricks yourself and repairing the structure; or you can stockpile bricks ahead of time and then move them into place as needed. It isn't 'no recovery' exactly, but it really makes a huge difference.

I haven't found a ready-mixed shake that was as affordable as a powder that you mix yourself. Besides, I like to experiment with mine. It's just more fun that way!

Maybe consulting with a personal trainer for guidance or doing some research online could help you find a modified ab workout that works better for you. It is important to differentiate between the good pain of stressing muscle tissue ('feel the burn!') and the bad pain of straining wounds that need to heal or risking injury.

I just meant there's a fine line between pushing yourself to progress and taking it too far to the point of injury. Whatever works for you! In my experience, I don't push myself as hard as I know I can because if I end up super sore the next day I am tempted to use that as an excuse to skip my workout. It sounds like you've found your groove. The band isn't for everyone, just like kickboxing isn't. But would you have figured out what was right for you if you hadn't explored your options? If you're not already using some, you should look into supplements for joint support. It can really make a huge difference.

It gets easier -- so much easier! Once you get in the habit and build up some strength, endurance, and flexibility, it will also be easier to experiment. Try different things until you find something that you don't mind so much. And who knows? You may find a type of exercise you enjoy! My wife and I have been working out together, and our way of getting through it most days is watching shows or listening to audiobooks. Recently though, we've been going to a fit camp near us on Sunday mornings. That is a great change of pace from our normal routine, and actually a lot of fun. Just start small, keep at it, and then find what works best for you.

Check with your doctor. If carbonation is in, though, just make sure you don't overdo it. That is a lot of caffeine. Also, having sweets -- even sugar-free ones -- can just trigger more cravings. I know I struggle with that. For me it's a regular Coke or Squirt once in a great while, and the majority of the time I just avoid sweets -- especially in liquid form -- because I know I have a weakness.

I completely forgot about free step! I used to do that while I watched shows. It was a lot of fun, but I got super lazy with it and wasn't really getting my heart rate up -- my own fault. I switched to cycling and running because if I get sloppy it really shows in my final score, so it forces me to keep moving. ... I love Wii Fit! Anyone tried the chicken? I just flew in, and boy are my arms tired!

Listen to your body and talk to your doctor. Between the two you'll be able to find your sweet spot for workouts.

The difference between before I knew what I was doing and now -- since I have a Protein Shake to help recovery -- is incredible. Knowledge is power, right? Having all of the nutrition your body needs daily is crucial, as it fuels both your workouts and your day-to-day life. Everything is just so much harder without it. I don't feel wiped out anymore, even though I used to take it for granted that I would. But having the extra Protein after a workout gives your body what it needs to build muscle. Being able to workout again the next day (and sometimes even exercise again the same day!) is always a plus. Athletes of all kinds really need to be able to keep pushing themselves over and over again, but the rest of us can definitely benefit from just being able to move the next day. If I skip a day it just makes it easier for me to skip another.

From my own experience, I think the best overall advice is to do something. Start small. Push yourself. Go a little bit farther every day -- that applies to running, lifting, cardio. Just be aware that as you lose weight, you will burn fewer calories doing the same workout. Fortunately, as you build muscle your resting metabolic rate will be higher. Varying exercise is important not just to keep your body on it's toes, but to keep you from getting bored. On the other hand, if you find something that works for you, just keep doing it!

Everyone raves about MyFitnessPal. I've been using Lose It! for a few years now, so I won't be switching. But the main thing is to really take a look at your input (calories, Protein, Vitamins, and minerals) and output (exercise, other activity) to see where there is room for improvement -- or a complete overhaul! For me, nutrition was a huge obstacle. I was a very unhealthy sort of vegetarian -- a pastatarian. Trading some simple carbohydrates for greens and adding more fruits, veggies, and legumes to my Pasta when I do have it made a huge difference for me. After dinner walks are nice, too! Evaluate, make some changes, and then go from there. One step at a time.

I wouldn't worry about abs right off. While you heal, focus on just getting your heart rate up doing something like walking or swimming. It'll condition your body and build endurance so that you can ease into a more serious workout better when the time comes.

There are a lot of things that can cause light-headedness, but the big ones related to weight loss are too little water, too little protein, and depletion of electrolytes (which are also lost in sweat): potassium and sodium, primarily. Fitness drinks exist for a reason, and so do protein supplements. Take care out in that heat, folks!