NO MORE Fat Lazy Slug For Me!

[WASaBubbleButt 41]

Personally, I'd introduce some interval training :-)

Contrary to popular belief, running or jogging burns more than walking because you have to clear the ground, so jogging the same distance v walking will give you a slightly higher calorie burn. Then of course, there's the fact that you cover more distance in the same time frame, so of course bye bye to more calories.

Interval training is thought to really ramp up your calorie burn for a good 24 hours. After even a brisk walk, your body reverts to normal within an hour or two. After pushing yourself till you chuck your body will take much longer to cool down and burn energy at its normal rate. And that's why interval training burns more calories - its the afterburn. There's all sorts of scientific mumbo jumbo about fatty acid releast and human growth hormone etc which is not entirely proven but I just know it really works for me.

Light weights will help but they wont up the burn by a huge amount. And you have to be very careful not to injure yourself. Ramping up the incline helps heaps too.

I loathe weight training as well. So I sneak it in in snippets - I do the BARE minimum because I only want the benefits such as nice tone, stronger bones and a higher metabolism, I dont particularly aspire to looking muscular. I might run a bit, jump off, do 40 really hard deep fast squats, run a bit more, jump off and do pushups, run a bit more, jump off and do dips, run a bit more, jump off and do crunches and then run a bit more. It makes a gentle treadmill jog into a much more intense workout which of course means more calories burned and it gets that nasty muscle building stuff over and done with. And of course that stuff gives you a good afterburn too.

It all sounds hard core and it is, and by no means is it necessary to do it that way to lose weight or keep yourself healthy, but if you really want to up the burn,that's how you do it.

I really do want to get these 7# off quickly. I am willing to work for it. I got scared when I went past my 5#'s that I give myself either way. I'm so afraid I'll slack off and end up 252# again.

Thanks for the info!

[Oregondaisy 2,021]

You are by no stretch of the imagination fat. I know how determined you are so I have no doubts you'll get to where you want to be.

[Jaffa 5]

I also hate weights. But, developing more muscle really will help with your overall metabolism/BMR.

The best way to develop muscle is to concentrate on doing it in one area at a time. Like one day, just do core muscles, then the next day, do just the arms, the next day work on just legs.

It is always better to do the muscle building before cardio. This way everything is available to get the most out of your muscle building.

One week I do weights with lots of reps to get the fat burn right where I want it, and the next week I do fewer reps, but try to increase the weight by 10lbs.

I started out a couple of months ago, only being able to do about 40lbs at 100 reps on the ab machine. Now I can do 80lbs at 100 reps. This is a good example of doing more reps and less weight to mainly work on burning the fat where I want it to burn from.

While the next week, I do the same ab machine with 100lbs for 10 reps and try to make it through 3 cycles. I can't make it on the third try, so I will just keep trying until I make it. If you can make it through all 3 cycles, you need to move up 10lbs next time. If you can't make it to 8 reps on any cycle, you have to move back 10lbs.

Try to get 30 grams of Protein in during or right after your weight lifting, and it will make quicker results.

I know, you hate weights, but a lot of studies have shown that weight training in conjunction with cardio, will make your cardio much more successful, and it will make the most effect on BMR.

Keep your body guessing what it is going to do today by varying things up and it will overall be more effective.

Do these things, and you have just learned everything I have learned from having a trainer work with me. It costs a lot to learn something so basic???

Edited May 18, 2009 by Jaffa

[blueskidoo 0]

What's BMR?

Thanks for that great post Jaffa!

[WASaBubbleButt 41]

What's BMR?

Thanks for that great post Jaffa!

Here is a calculator:

BMR Calculator

[MacMadame 81]

Light weights will help but they wont up the burn by a huge amount. And you have to be very careful not to injure yourself.

Exactly. They really aren't worth it; there are better ways to ramp up your activity.

I know people who are into hard-core exercising, train people a living, etc. and none of them use weights when they run or advise their clients to do so. It's just too easy to injury yourself for very little extra benefit.

What's BMR?

Basal Metabolic Rate. (Sometimes people say "Basic" instead of "Basal"). It's the number of calories you burn to keep your body alive... so what you'd burn if you did nothing all day but lay around in bed.

Your RMR (Resting Metabolic Rate) is what you'd burn if you did nothing but sit all day. It's easier to measure and it's very close to BMR so some site and some trainers use it instead.

[Oregondaisy 2,021]

I had a resting met. test taken at my band dr.'s office shortly after banding. I couldn't exercise for 48 hours prior to the test. I had to have the test within one hour of getting out of bed on an empty stomach. I was hooked up to a computer and had my nose closed shut with a thing like a close pin. I had to breathe in and out through my mouth into this tube thing for 20 min.

It determined I burn 1200 calories per day just sitting there. It showed me how much I needed to exercise and how much to cut my calories in order to lose. it was an eye opener.

[Jaffa 5]

I have found the calculators to be pretty much right on. Measuring my intake of calories against what it says I should burn, plus any activity, has pretty much predicted how much weight I'm going to lose. The bodybugg is a litttle nicer, but I'm not convinced it is really any more accurate then just calculating and estimating. But, it does motivate me to move.

[WASaBubbleButt 41]

I have found the calculators to be pretty much right on. Measuring my intake of calories against what it says I should burn, plus any activity, has pretty much predicted how much weight I'm going to lose. The bodybugg is a litttle nicer, but I'm not convinced it is really any more accurate then just calculating and estimating. But, it does motivate me to move.

Agreed. As I was losing I was tracking calories and exercise on thedailyplate.com and I have to say, it was pretty much on track! If I entered info correctly I could gauge how it would be in real time regarding weight loss.

[MacMadame 81]

The online calculators don't work for me. They over-estimate the calories I burn. I had my RMR tested too and found out mine was 8% lower than average for my gender, height, weight and age.

Of course, that was 40 pounds ago. When you are losing weight, your metabolism can be all over the place. I plan to get tested again when my weight stabilizes.

[WASaBubbleButt 41]

The online calculators don't work for me. They over-estimate the calories I burn. I had my RMR tested too and found out mine was 8% lower than average for my gender, height, weight and age.

Of course, that was 40 pounds ago. When you are losing weight, your metabolism can be all over the place. I plan to get tested again when my weight stabilizes.

I've been kinda shocked, thedailplate.com matches my weight loss. When I compare it (at goal, didn't work pre-goal) to my treadmill it is within about 20 calories. When I calculated my BMR to my weight loss to thedailyplate.com, it was pretty much on target.

I want to get my RMR tested, how do you find someone to do it?

[circa 0]

I've been kinda shocked, thedailplate.com matches my weight loss. When I compare it (at goal, didn't work pre-goal) to my treadmill it is within about 20 calories. When I calculated my BMR to my weight loss to thedailyplate.com, it was pretty much on target.

I want to get my RMR tested, how do you find someone to do it?

Check with your PCP. I had this done with mine a few years back

Here's a good article too

http://www.medscape.com/viewarticle/534066

[WASaBubbleButt 41]

Check with your PCP. I had this done with mine a few years back

Here's a good article too

http://www.medscape.com/viewarticle/534066

My PCP is in Nogales, MX. I'm pretty sure he's not going to know how to get it done.

After having had surgery in MX and seeing the huge difference in the medical culture I switched my PCP to MX as well. I am lucky in the sense that I live on a border state.

[Jaffa 5]

I have found my bodybugg is usually about 10% higher then the calculated way. My weight loss says the calculator is more correct, but maybe I'm just gaining a little muscle aslo??

[MacMadame 81]

The Daily Plate way over-estimated the amount of calories I can eat. OTOH, I now use My Fitness Pal and it seems okay, but it says I should be losing about 1 lb. a week and I've been losing two. So it's going the other way, I think.

I do think the calculators get more accurate the closer you are to goal. Also, for exercise, many people find when they are a beginner runner that the online calculators under-estimate their calorie burned but tend over-estimate calories burned from other exercise. My HRM monitor says I burn more running and less biking in the gym than the online calculators. But the swimming and biking outside are close.

IOW, I find I can't rely on one source because each one is skewed in a different way!