Progressive Boink

[emily]

Okay kids, since there seemed to be an interest, this is our official lose weight/get fit/stop being a fat ass/live like you were dyin' thread. It's all purpose, so use it however you choose. You can list your fitness routine, show progress pictures, ask questions, whatever. Anyone can participate, no matter if your goal is to lose a signifigant amount of weight, put on more muscle, or just tighten up your arm flab. Even those of you who aren't participating, but already have a pretty healthy diet (I was thinking vegetarians, but whomever), we'd love to have your input or recipe ideas.

In the spirit of openness, I'll start.

I'll admit to being a little shy about sharing my exact numerical goals, but I will say that I'm looking to lose quite a bit of weight and, more importantly, get into better shape. I've always been a larger gal, but in high school I was a two sport athlete and in pretty decent shape. Now, not so much. I have a sedentary job, I live way out in BFE (which makes getting motivated to drive 40 minutes to the gym a hassle), and I don't have anyone in this area interested in being a workout buddy. This last one is probably my biggest obstacle, as everyone knows it's way easier to stay motivated with a buddy.

I have a gym membership through work, so for me it's just a matter of getting my ass there. I've read a lot that suggested the 2-1-2 workout schedule (that is: work two days, take one off, repeat), so that will start tomorrow. In addition, I'm going to try to do at least 30 minutes of cardio at home on my "off days." For now that will just be walking on the treadmill, but in the coming months I hope to start the Couch to 5k running plan.

As far as diet goes. . .due to my stomach issues I'd already more or less cut out all pop and tea. When I do drink soda, it's normally diet or that Sprite Zero, which tastes about like licking sugar free Red Bull off of a counter. But now I'm cutting it out completely. Done. Nothing but water water water, constantly. I'm also going cold turkey on all fast food, which is a much more daunting proposition. But when I get a craving I'll just focus on how fucking nasty that last McDonald's burger I got was, and hopefully that will keep me on track. As far as day to day diet, I found a site (http://www.calorie-count.com) that lets you creat a free profile and track all of your food input, and how many calories you're consuming in a day. It also lets you account for any activity, and how many calories you're burning. For now, to try to lose a healthy 1-2 pounds a week, I'm trying to stick to 1500 calories a day. We'll see how that goes. In addition, I'm forcing myself to eat every couple of hours. Six small meals instead of two or three big ones. That should also help with portion control.

So. . .jump in everybody. I'm really eager to see what other people are doing for themselves, and I hope we can make something happen.

[Hanstock]

Ideally I would like to lose a bare minimum of forty pounds and would probably do well to lose about eighty, although displacing fat with muscle would also work.

My obstacles at the moment:
1) I used to run between 4 and 8 miles every day, but then I fucked up my Achilles tendon and now the only cardio I can really do is the elliptical.
2) I have no real time to go to the gym, even though I have two different free gyms I could go to. In addition, Ryan and I used to go to the gym together but now he has more free time than I do so he goes by himself.
3) Depression. But that's my own shit I need to deal with.

My changes in diet:
1) Although I stopped drinking soda regularly a couple years ago, I usually have one Diet Dr. Pepper with lunch at work. I also drank a ton of soda in Kauai. No more of that shit.
2) No snack chips other than pretzels.
3) No fast food (Subway is not fast food). I will allow myself one trip to Taco Bell per month if needed.
4) Moderation. I make a sensible lunch for myself but usually ruin it with dinner. I will buy a bottle of Kikkoman and start making more rice and veggies. "more" meaning "more than never". I will also start using protein shakes as meal subsitutes rather than dessert, unless I can find the time to start lifting again.

Hm.

[emily]

Do you have a standard recipe for your protein shakes? I'd like to know what to put in one.

[Hanstock]

Either one or two scoops of protein powder that comes in the big bag at Costco (get Vanilla. yum!), However many ounces of fat free milk or rice or soy milk, a heaping teaspoon of flax seed meal, dump in some frozen berries for flavor (get the frozen mixed berries from Trader Joe's) and a cool purple color and voila!

Options: Banana, yogurt, soy ice cream.

Credit should be given to the White Panther who taught me everything I know about how to scold a child and how to love a woman. And also protein shakes.

[Alicia]

I know this sounds like I'm trying to excuse myself for not running for the past couple of months but I will not run on our treadmill. We have one in our house and it's not a piece of shit or anything, but it makes a lot of noise and I am seriously scared of loud, useless noises, like that's one of my irrational fears. I can't stand vacuums and that's one of the reasons I can't run on that thing, besides the fact that I prefer running outdoors. But it's dark after I get off work and I can't run before work because I can barely wake up in time to get my ass there anyway. And I don't think I could be motivated enough to start a gym by myself. I've never done that before and I'd be so lost. Plus, my family has a small weight room that I guess I don't take advantage enough of.

Another obstacle of mine is a medication I'm on, though my psychiatrist recently prescribed something to counter it, so hopefully all goes well. She said I should be seeing results in a couple of months.

A few years ago I lost 40 pounds and that was because I was running two to 2.5 miles a day. When I started running again last year, I tried to work myself back into that and I started at two miles right off the bat and I was nearly dying. I want to start running like a mile a day, so it's easy, and just to break out of the habit of not running and also to stop being so damned lazy. Sure, I still play sports, but I only play soccer once a week and softball's only a good workout if you're on a good team and you're up to bat a lot. I'd play tennis but the only people I know that'd play with me live like 60 miles away.

Giving up stupid energy drinks may be a problem for me but I guess I'll just have to get more sleep. I had already given up regular soda but like Coke Zero I'll have to give up I guess. It doesn't have any calories though. Meh. Fast food I had already tried to avoid at all costs except for cases of extreme hunger, drunkenness, or if I was out with friends, so I think I'm okay with still giving that up.

I guess my goal for right now is to at least be the weight I was in high school when I was playing sports. I was maybe two sizes smaller but it was a lot more muscle. I need to start doing some of the exercises they had us do in volleyball conditioning like lunges, sit-ups, push-ups, and shit.

[Greg]

I've maintained a healthy weight, though I can no longer call myself "slim & slender" on Myspace. What I need this year is a large cleaning of the systems. My grandparents buy mostly junk food and TV dinners, and I really don't have a say about what's on the grocery list, so I'm going to start buying my own seperate groceries with a lot for fruits and veggies.

I'm considering getting a gym membership, but the one local gym is pretty expensive. I'm thinking I might start that when summer starts, after I finish some *cough* projects I got planned for spring.

[Kristen Smith]

I think this is going to be a good idea. ALicia, I understand not wanting to run on the treadmill, I don't like it either. But basically if you really are serious you will have to make time for your workouts. I can let you borrow one of my fitness magazines or something and they have workouts you can do in your room and stuff.

As for my own progress, I plan on going to the gym today to start on my 50 mile goal, which really won't be that hard to meet. Recently I gained 15 lbs of what I believe to be muscle so I have decided to cut back on the protein shakes/bars and weights.

When I first started going to the gym (in august) I was really unhappy about it. My dad sort of made me go and I was really nervous and scared but the people there were really helpful and pretty understanding. I recommend having at least one training session if you are new to the gym, and usually they will give it to you for free for signing up.

[emily]

Do you do free weights or machines? I keep reading that free weights are better for you than the Nautilus machines, but there are NEVER any girls in the free weight portion of my gym. It's always the huge ass dudes and like, high school students. I'm too afraid to go over there. At least the machines have a picture showing you what to do.

[Hanstock]

If you have any questions you can consult Panther or myself. Free weights are indeed better for you. Also you will get hit on more over there. Win-win situation.

[Kristen Smith]

I do both, but I only use the free weights up to 10 lbs. In the gym I go to, the crazy MAN weights are separated from the machines that everyday people use. I wasn't trying to get huge or anything, but I have always been able to gain muscle much quicker than the average girl, and I sort of put too much trust in what others had to say about that. My sister and dad kept telling me there would be no way for me to get really big if i used small weights, but they were wrong and I'm glad I noticed the sudden weight gain before it got out of control. oh and the way we determined that it was all muscle gain were the measurements and the body fat percentage.

anyway, you should maybe buy a pair of weights, like 5-8 lbs or something. They are pretty cheap, as I recall. That way you can do it at home. There are a lot of things you can do with them and I can link you once I remember where I saw a good demo.

[mreow]

My goal is to be less lazy. I don't have much weight to lose and if I replace it with muscle I'll end up the same weight so weight isn't an issue for me (except I don't want to gain any for sure). And I don't want to drop below 110 because then I can't donate blood, not that I can anyway because my blood iron content is too low and my blood pressure is too low. So some goals.

1. Exercise more, which would be any at all. We have a gym membership and unlike some people's valid reasons for not going, my gym is open 24 hours (woop 24 Hour Fitness~!) and it's like 5 minute drive from my house. I just never go. Even if I didn't go on work nights because it would be a hassle and my job is pretty busy running around all over the place and tires me out, I have 3 days off a week and no excuse not to work out on them. Going for more walks with my dog will be good too. I'm sure he'd like it.

2. Eat healthier. It's so hard because healthy food often is gross. And veggies go bad so quick. I don't know how to be specific with this but less eating out would help and portion control since I have no mental stopping point except when all food in front of me is gone.

[emily]

I have some hand weights at home. I'm just a bit too skittish to cross the border at my gym. I know how to use the machines, I'm comfortable on them. Maybe I'll work my way up to the free weights.

Also, my face gets really embarrassingly red the moment I begin any sort of physical exertion. So the odds of me getting hit on ANYWHERE in the gym are pretty slim, trust me.

[Bismark]

heavier weights increase the chances of an involuntary fart

[7th]

Giving up stupid energy drinks may be a problem for me but I guess I'll just have to get more sleep. I had already given up regular soda but like Coke Zero I'll have to give up I guess. It doesn't have any calories though. Meh. Fast food I had already tried to avoid at all costs except for cases of extreme hunger, drunkenness, or if I was out with friends, so I think I'm okay with still giving that up.

If you look at the dietary info on a Coke Zero, yeah it has zero calories and zero fats, but the sodium level is obscene. Also , the caffeine falsely boosts your metabolism, which causes an eventual down, lethargy, etc, so less moving around, more fan retention.

[DJ Jazzy Jeff]

My fitness goals are more about getting back into shape than losing weight, but I think if all goes according to plan I should lose about 15 pounds after I get back into the swing of things. I've gained 30 lbs. since high school and would like to reverse the trend, as my parents and sister all started getting really big when they were a little older than how old I am now.

My goals are:
1 - Become a flexitarian (or however it's spelled), and always try to find the meat-free option. I will most likely be eating small amounts of sandwich meat however, and will allow myself one In-N-Out cheeseburger and one big fat carnitas burrito a month. I will be switching for the 12 meal a week plan to the 8 meal plan at the dining hall so that I will be forced to make my own lunch, which will be invariably healthier than what I eat at the dining hall (soups and sandwiches instead of jalapeno poppers and pizza).
2 - Work out for at least 30 minutes every day. I do ZERO working out now, and I used to work out for about 5 hours a day, so I really shouldn't complain about this. I expect this will mean reading a book while on the reclining gym bicycle or elliptical. Also, I have an ab roller that I want to use for a few minutes each day.
3 - Go back to ballet. I have time in my schedule for two "adult intermediate" level ballet classes a week, each being an hour and a half. Each class costs $8, but I think it'll be worth it.
4 - Only drink juice, skim milk, and water (and alcohol blah blah). I don't drink any water or milk now, and I am severely dehydrated. Also, there's osteoporosis in the family, so I need milk. I'm going to buy a Nalgene and do my best to just carry it around at all times.

I imagine this should build a lot of fat-replacing muscle in me, which is what I'm looking for. I used to be very fit and svelte, and now I can barely carry a 20 lb. box. I'm looking forward to this!

[Bismark]

So all soda is bad. Personally, I tend to think of diet sodas (and a lot of diet foods) as being worse for people because of the bulkers and chemicals put in to replace the sugar. So you can either get fat and diabetic from the regular, or cancer/neurological breakdown from the diet. The caffiene in tea is broken down easier by your body, so it won't screw up your sleep habits. Plus, it'll keep the headaches and jones away (for the most part) while you try to break the habit. If you make good on working out, you'll have more energy to compensate for the drop in caffiene intake.

So all soda is bad.

[Hanstock]

I request soda be banned from the forum.

[emily]

At the very least, we'll force him to change his name to "Tea."

[Spoodles]

I completed my weight-loss regimen a year ago now, but I may have some helpful advice.

As far as jogging is concerned: you don't even need to be in a lower weight-class to start. I started one day, stepping off of my couch weighing three hundred pounds. Today, I'm 180 pounds, and I run four miles daily, six days a week.

The most important thing when starting a jogging regimen is not to get discouraged early on. If you've lived a pretty sedentary life for a long time, you're going to be able to do jack shit when you start. I think I jogged two blocks before my chest burned. If you jog for five minutes and then have to walk the rest of your preset route, do it. The important thing is that you go out again. Just being active is enough that you'll start to get better.

Soon you'll be at a point where you can jog for longer stretches. Don't be ashamed if you have to slow down to a walk to catch your breath. Start up again when you feel ready. You'll be surprised how fast you'll get into shape.

It's good to have a workout partner to keep you motivated. Otherwise, it's a test of your self-motivation.

As far as dietary stuff is concerned: a lot of you have already discussed accomplishing the biggie. Soda (the drink, not the guy) is a killer. It has absolutely no health benefits. It's like eating candy, except it's actually easier to rack up calories with soda. I've heard booze is a similar problem, but I've never had alcohol so I haven't looked into the nutritional effects of it.

Getting a lot of sleep is good for both your metabolism and your daily energy--I find you won't feel as hungry during the day, or as reliant on calorie-loaded caffienated beverages.

A lot of people try to "not eat," and that's a fallacy. One should actually try to "eat better." In fact, as Emily mentioned, many experts recommend MORE FREQUENT eating. It'll keep your metabolism running, it'll keep your stomach fairly satisfied, and you'll have the fuel to make it through the day. Don't cut out snack time--instead, try to snack healthier. Instead of a bag of chips, find a type of fresh fruit or veggie that interests you and munch on that.

It's good to get yourself in the habit of reading nutrition labels. Emily mentioned http://www.calorie-count.com and that was an essential part of my life when I was trying to lose weight. Even things that don't have nutrition labels (a lot of restaurant food, as well as cuts of meat and what have you) is listed on that site, and even if it's slightly inaccurate, it's a good approximation. It really helps, and the amount of "fuel" (calories and fats) that you've been putting into yourself will probably surprise you.

Last thing, unless anyone has any questions I can help answer: don't get obsessed. I have an eating disorder. I've been recovering for over a year now with the help of nutritionists and the like, but it's not something you want. Trust me. Set a healthy calorie-count for yourself and stick to it--that means, in addition to sticking that low, don't go too far below it, either.

I fell into the trap of weighing myself every day (or, often, several times a day). It can definitely help you to lose the weight, but it can also become an obsession. Instead, weigh yourself weekly. Your weight fluctuates based on all kinds of things, many of which are completely unrelated to your diet or your exercise. Pick a specific day and time (say, Saturdays at 10:00 am), weigh yourself, and call it a week. You'll be infinitely happier in the long run.

Either one or two scoops of protein powder that comes in the big bag at Costco (get Vanilla. yum!)

Seconded. I think the brand is SportPharm. It's just as good as any "on-brand" protein shake, but it's a hell of a lot cheaper. The chocolate is okay too, but I find that vanilla has the opportunity for more diverse utilization.

[Spoodles]

Forgot to add: don't give up foods you love. Just eat less of them. If you try to quit good stuff completely, you're going to break, and when you break you're probably going to binge. DJ Jazzy Jeff has the right idea with allowing herself an In-N-Out Burger per month.