brenty

I go to Sparkpeople.com and plug in my food there. They count the calories for me so all I have to do is throw the info at them. Some people don't have to count calories. Others only need to count until they get pretty used to what a decent portion size is. For me though it really opened my eyes to what I was eating. When I started I figured out pretty quickly that I was taking in 2500 calories a day. I was pretty shocked honestly. I keep at it now and try not to go more than a day without inputting my stuff so I know what damage I did or if I was a good girl!

Thanks I've been doing Protein recovery after my workouts and making sure I'm hydrated. We started changing our workout routine from 10 reps to 20 reps, 3 body parts plus 30 minutes of cardio. I'm wiped out and arms burn which means I needed this workout in those under arm ( brachio area?) love it!!!!!

It has been found that 2.0 to 2.2 g/kg/day of Protein was barely sufficient to maintain nitrogen balance during moderate intensity weight training. Furthermore, weightlifter's Protein requirements increased proportionally to training intensity. Research has shown that 2.0 to 2.6 g/kg/day of protein are required for periods of very intense weight training, whereas protein intakes of 2.0 g/kg/day maintained a positive nitrogen balance during periods of less intense weight training. It is clear that athletes need to consume more protein than the current USRDA for 0.8 g/kg/day in order to maintain nitrogen balance. (http://www.exrx.net/Nutrition/Protein.html).
Obese individuals eating a slightly higher protein diet (25% of calories from protein), lost significantly more weight and body fat than those eating a slightly lower protein diet (12% of calories from protein). (Skov, et. al., 1999).
http://www.exrx.net/Calculators/CalRequire.html will help you determine how many calories you should consume in a 24 hour day based on acitvity level. Then you take that number and figure out how many grams of protein you need during that day (i.e. I consume 40% of my calories as protein, 35% carbohydrates and 25% fat for macronutrients which is based on my activities/goals I've set up with my trainer).
All that being said, I've been trained to consume an easy absorption protein immediately after a weight training workout and within 1 hour after a cardio workout. Usually I'll have a smoothie with extra servings of whey protein in it (which you can make on your own and bring to the gym or pick up at places like Barnes & Noble cafe/Starbucks). I do the B&N cafe banana chocolate smoothie with skim milk and 3 scoops of whey protein so there's approximately 300 calories and 24 grams of protein in the smoothie. It's cold, refreshing, yummy and has some of my macronutrients that I require and is easily and quickly absorbed (vs. eating a piece of meat).
Tanya in NY

Thank you for the information. I added more Protein after workout. But...I also have learned to hydrate more:)

Should I be adding more Protein if I am working out one very hard core hour at gym? Or do I stay with 60 grams?

You probably need a little more of everything if youre working out really hard

The key to this injury is rest and ice. That means you'll have to stop doing any movement/exercise that aggravates your injury for a couple weeks and ice it daily. Ibuprofen is a no-no per my doctor as well, hence why stressing the rest. You can do plenty of other exercises at the gym that still allow this injury to rest. Heck, I tore some fascia around my heel and was on crutches and still went to the gym on crutches and did upper body stuff instead. It's all about utilizing this trainer's education and knowledge level and if he/she can't come up with a temporary safer alternative, then clearly they are not the caliber trainer you need. Unfortunately, to be a certified trainer it's just a matter of a weekend class and then you're all set to charge people money for little knowledge/experience. My trainer is fabulous and not only has experience (7 years as a personal trainer/owning his own business as well), but has a master's degree in kinesiology and working on his doctorate. Ask about credentials and don't let them just throw a bunch of letters at you. Ask what the credentials mean and what was required to obtain that credential.
Tanya in NY

Kickboxing! I am addicted to it. I go 6 days a week. And I have to FORCE myself to take the 7th day off.

I have an array of exercises I enjoy EXCEPT running!
I take Muay Thai kickboxing classes, I now teach Zumba classes and take them. I do heavy weightlifting (squat 205#, benchpress 115#, deadlift 225# and leg press 600#). I do circuits and weight training with my trainer as well. Any functional exercise is great as well (playing sports with the kids, doing a fitness circuit at my kid's highschool, etc.).
Ranking them...kickboxing, zumba, weightlifting, circuits~
Tanya in NY
pre-270/now-175/goal-155

Im a fanatic snd i run very long distances now or i do a body pump and spin class back to back. At that kevel, i truly need a day or two rest per week, if i dont, i cant keep going.
I just go for a walk on tose days off ( i dont consider walking exercise any more, lol) or even do nothing.
But im maintaining and that pattern of a huuuuge run followed by a recovery day works ok for that. My focus is on performance not weight loss. If i need to lose now and again, i definitely do the following:
More running, five days a week, less spinning, one or two days
Lower intensity, longer duration
Only one days rest
If youre really struggling but want to keep up the days, make some days more easy and gentle on your body. You shouldny be in pain and you do need recovery.

Choose your Protein powder based on taste and nutrition,,,I was advised to use only 100% whey Isolate Protein shakes, and like the Wheybolic Extreme from GNC. I find that the shakes taste better if mixed with milk...and you can throw an ice cube or 2 into the blender to make the shake thicker.

I've not yet discovered a ready mixed shake which has the same nutritional value as Protein powders, but the Atkins premixed shakes seem to have a fair amount of protein (though it is not all whey protein), and to me are more palatable than most I have tried.

I liked core power chocolate - it's a premade shake. I have yet to find a powder I love. I mixed my powder with skim milk to get more Protein. My doctor/dietician recommend a skim milk from HEB (I don't know where you live and if you have HEB there) called mootopia because it's fat free, lactose free, and has extra protein (12g for a serving), plus its really tasty since its a little Creamer than regular skim milk due to the extra protein. Hope this helps!

Huh?? Not sure what you are getting at. I've been banded 1.5 years and don't hold myself back from anything. I said in the first few months I had twinges but now nothing and I do not let anything hold me back.
Oh and I haven't been back to my doc for nearly a year, since I totally regret getting the band.

oh my, I will deffinatly stretch. I hope you have a very speedy recovery. I must admit Im not quiet at the mind set that I enjoy excersizing it's still more like a chore and often times I just try to hurry and get it over with so I skip that essential element so thank you for sharing with me a huge reminder of why its so important.

Take it from me...stretch a little each day til the get looser...thhis weekend I was dancing around the house, cleaning...singing, and liftin 4lb weight...i was banded june 1st, and starting tto feel energetic, my body was not at the same point as my mind, and I fractured my hip.....its kinda funny three days later, how it happened... I am 37yrs old, but I never exercised before the band.. Strenghthen ur body, give all those muscles time to readjust, they will stretch..hope th

Even though I don't use it as much as I should, I love my wii fit. I like doing Free Step while i watch tv. The MJ Experience dance game is a fun way to work out too.

Wii Zumba is great fun too!

I love mu Wii fit.

I started on weight machines about 4 weeks out. I started doing real ab workouts when I started doing kickboxing at about 2 months out. For a number of months after I felt twinges of pain near my incisions during my ab session but nothing unbearable and I just ignored it. So don't worry if it's a bit sore, just push through.

Thanks for all the tips. I am not worried about it right now and h e been doing other exercises but o was just wondering because every person is different and their instructions from the doctors are usually different.

Having read up a lot regarding this protein intake issue i agree with what Sam has written, the majority of reports and research i read said to eat your protein within an hour of doing hard exercise. That protein powders were always meant to be a suppliment to a normal nutritional diet and not a replacement for it and that the body can only metabolise 25 grms of protein per go.. seems the majority of this info was from looking into all the protein hard core weightlifters and bodybuildrers consumed .

I take a bit of Protein before a workout for a little energy boost, then after for recovery.
BUT I never confuse eating along with exercising. My goal has always been to burn fat and glycogen, not replenish it.
I'm currently working out 2 hrs a day at 5:30am, 5 days a week.
Run for 30 minutes, then weights, finished with 20-30 minutes on the elliptical.
30 minutes in the sauna, then 15 minutes in the whirlpool.
I go through 32 oz's of Water during this period.
Did I mention I am 60 years old and a heart attack survivor?

It's best to consume your Protein after your workout, an hour after. I have had two trainers tell me this. Your metabolism is going to be the highest after your workout and you need to refuel your muscles after working them so hard. When I did weight training and cardio 5x a week for two hours I was told to aim for 90 grams a day. Protein levels should be increase by how long and the intensity of your workout. But remember your body can only process about 25 grams of protein at a time, the rest goes in urine.

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