Off Season Conditioning

[x10003q]

Yeah, there's something wrong there. I dont fully trust any machine's output either, though I do track them as an approximate guide, it's good enough for government work, so to speak (or alternatively, better than nothing). But unless you're practically running on that elliptical like an animal, I dont see how you're getting 1100. I use various machines at various gyms and come in about 580 - 650 calories at 60 minutes depending on how lazy hard I work.

If there is no way to account for your weight on the machine then the calories burned number has no meaning. For the same time and resistance, there is no way my 125 pound wife burns the same amount of calories as me at 215 pounds.

 

[wa-loaf]

If there is no way to account for your weight on the machine then the calories burned number has no meaning. For the same time and resistance, there is no way my 125 pound wife burns the same amount of calories as me at 215 pounds.

Most treadmills I've been on ask me my weight before I start.

 

[BenedictGomez]

If there is no way to account for your weight on the machine then the calories burned number has no meaning. For the same time and resistance, there is no way my 125 pound wife burns the same amount of calories as me at 215 pounds.

True. But to burn off 1100 in just one hour, how much would you have to weigh? I'm thinking an awful lot, so I'm saying something must be wrong with that elliptical machine.

 

[Madroch]

I use the close enough thing in MFP. I also save a lot of meals I eat often-- lunch sandwiches. The thing that has shocked me is the salt intake-- been trying to cut that down but a lot of the lean proteins have a lof of salt in the form I use them-- turkey and chicken coldcuts, tuna from pouch or can, etc.

At my weigh in today hit 143 lbs (5" 8.5") which is absolutely nuts for me-- Insanity is a fat shredder-- I just hope it isn't a muscle shredder as well as I didn't have much of that to start with....

 

[Nick]

Livestrong has most of the store bought foods in their database. The tough one's for me are when I go to the cafe at work and buy lunch. Then I have to kind of add up all the parts of my sandwich to figure out the calories. That's kind of a pain.

I had some home made chicken noodle soup my father in law made for lunch, which I would have guessed is low fat, but when I took it out of the fridge this morning it was like jelly. I wonder why that is, is that fat coagulating, or is that just normal for chicken noodle soup....

 

[Nick]

Most treadmills I've been on ask me my weight before I start.

Yeah.

On my treadmill, when I was 195 lb - 1 mile @ 8.0mph = 163 cal
at 180 lb 1 mile @ 8.0mph = 148 cal

 

[Nick]

I mean, this really isnt technically true either though. If you overeat "all the right foods", you're 100% going to gain weight, so diet is important. Maybe I misunderstood you?

Yup. Conversely, you can eat crap and just have low calories of it and lose weight.

Did you ever see this guy?

http://articles.nydailynews.com/201...7080716_1_junk-food-food-diary-unhealthy-food

It may sound too good to be true, but nutrition professor Mark Haub proved you can have your cake and eat it too - by putting himself on a "Snack Cake Diet" and losing 27 pounds in 2 months.

Haub, who teaches at Kansas State University, set out to prove that losing weight is simple: it's all about how much you eat, not what you eat.

In other words, you can eat whatever you want, but you have to cut calories.

 

[wa-loaf]

I had some home made chicken noodle soup my father in law made for lunch, which I would have guessed is low fat, but when I took it out of the fridge this morning it was like jelly. I wonder why that is, is that fat coagulating, or is that just normal for chicken noodle soup....

I make home chicken soup all the time. After you cook up the chicken you need to take it out of the broth and let the broth cool (usually overnight) until the fat congeals at the top. Then scrape the fat out. If he skipped that part then it prob was pretty fatty. Jelly itself isn't bad I keep mine thick so it does the same thing, but if you get the bright yellow/orange stuff that's the fat.

 

[BenedictGomez]

At my weigh in today hit 143 lbs (5" 8.5") which is absolutely nuts for me-- Insanity is a fat shredder-- I just hope it isn't a muscle shredder as well as I didn't have much of that to start with....

I'm in the same boat in that I've lost a ton of weight in the last 5 months, but I havent lost much (if any) muscle mass. I attribute it to weights once or twice a week, and probably more importantly, I make sure to consume >100 grams of protein a day.

Yup. Conversely, you can eat crap and just have low calories of it and lose weight.

Exactly. It's math. Essentially, 3,500 calories = 1lb, whether the calories come from cheeseburgers or broccoli. I've lost 43 lbs now, and I'm done, and other than beer, I really dont feel I've "sacrificed" much at all. I still each potato chips, I just only eat 1 serving etc...., instead of continually plunging my hand into the bag and not knowing how much potato chips I'm eating.

 

[bvibert]

I use the close enough thing in MFP. I also save a lot of meals I eat often-- lunch sandwiches. The thing that has shocked me is the salt intake-- been trying to cut that down but a lot of the lean proteins have a lof of salt in the form I use them-- turkey and chicken coldcuts, tuna from pouch or can, etc.

Sodium intake has been a big problem for me too.

 

[Madroch]

I'm in the same boat in that I've lost a ton of weight in the last 5 months, but I havent lost much (if any) muscle mass. I attribute it to weights once or twice a week, and probably more importantly, I make sure to consume >100 grams of protein a day.



Exactly. It's math. Essentially, 3,500 calories = 1lb, whether the calories come from cheeseburgers or broccoli. I've lost 43 lbs now, and I'm done, and other than beer, I really dont feel I've "sacrificed" much at all. I still each potato chips, I just only eat 1 serving etc...., instead of continually plunging my hand into the bag and not knowing how much potato chips I'm eating.

I've averaged about 130 grams of protein a day- no weight training at the moment but plenty of body resistance work- push ups, lunges, squats-- hopefully that is enough to avoid too much muscle loss-- that and I keep my cal deficit at a minimum-- lose the wieght slowly to try and avoid muscle loss.

As to the math-- it is easy-- if you look back over time- I have lost exactly what I have been targeting-- when I had a 500 cal deficit a day- I lost an average of a pound a week, when I am at a 250 cal deficit a day- I lose about a pound every two weeks. a simple graph confirms it.

As to junk food- i sneak some in now and again-- I just limit it to a serving, or if I don't I make sure I stay within or at least shouting distance of either my daily (if minimal indulgence) or weekly ( if serious indulgence) target deficit.

 

[wa-loaf]

Yup. Conversely, you can eat crap and just have low calories of it and lose weight.

Did you ever see this guy?

http://articles.nydailynews.com/201...7080716_1_junk-food-food-diary-unhealthy-food

That's all fine and good, but what you eat also makes a difference in being satisfied. I used to eat a bunch of scrambled eggs and ham for breakfast with toast. Now it filled me fine and was mostly healthy, but when I tallied up the calories it was around 600 calories. I switched to Oatmeal (used to hate the stuff, but it's growing on me) with some raspberries and honey. Fills me up just as much, but it's less than 250 calories. This gives me room for a more satisfying lunch and dinner and maybe even a cookie.

The cravings from all the sugar in those junk food diets must insane.

 

[Riverskier]

That's all fine and good, but what you eat also makes a difference in being satisfied. I used to eat a bunch of scrambled eggs and ham for breakfast with toast. Now it filled me fine and was mostly healthy, but when I tallied up the calories it was around 600 calories. I switched to Oatmeal (used to hate the stuff, but it's growing on me) with some raspberries and honey. Fills me up just as much, but it's less than 250 calories. This gives me room for a more satisfying lunch and dinner and maybe even a cookie.

The cravings from all the sugar in those junk food diets must insane.

This, plus the fact that the type of foods you consume have effects on your health other than just your weight- cholesterol, blood sugar, etc. So yes, you will lose weight simply cutting calories, but if you are concerned about your overall health you should still pay attention to what you are eating.

Plus, the idea that all calories are created equal is a myth. A very popular myth believed by many doctors and nutritionists, but a myth nonetheless. Your metabolism responds differently to a certain amount of high GI carbs than an equal amount of protein or low GI carbs. This causes a marked jump in blood glucose levels, which causes the body to release more insulin. This causes excess fat storage and weight gain if not burned off quickly. Controlling insulin secretion is one of the keys to losing weight. Fiber rich carbs (whole grains, beans, etc.) are digested slowly, controlling insulin, and your body actually burns calories digesting the food.

 

[BenedictGomez]

As to the math-- it is easy-- if you look back over time- I have lost exactly what I have been targeting-- when I had a 500 cal deficit a day- I lost an average of a pound a week, when I am at a 250 cal deficit a day- I lose about a pound every two weeks. a simple graph confirms it.

It really is astounding how perfect it works, which amazed me at first, until I realized it shouldnt. 2+2 is always 4. It's really the same concept, just with the 3,500cals = 1lb.

That's all fine and good, but what you eat also makes a difference in being satisfied.

The protein helps there too, it makes you feel full. And I try not to skip meals too, so I'll put down a protein shake if i forget to eat or have no time.

 

[deadheadskier]

big fan of the protein shake. 30mg shakes before and after weight training

 

[wa-loaf]

big fan of the protein shake. 30mg shakes before and after weight training

What do you use? I've been just eating some greek yogurt after workouts. Anyone use the P90x recovery drink?

 

[Madroch]

I use 100% whey protein shakes- the two brands I most often use have 18mg and 23 mg apiece.

 

[deadheadskier]

What do you use? I've been just eating some greek yogurt after workouts. Anyone use the P90x recovery drink?

GNC Amplified Wheybolic Extreme 60.

To get the most out of resistance training, you need to load up on Protein both before and after workouts. The problem with getting protein from food after a workout is that it doesn't digest fast enough to get into the blood stream and to the muscles within the first hour following a work out. That is the most critical time for muscle recovery. At least, that's what the muscle heads at the gym tell me.

 

[Tooth]

First off Insanity is the best. Insanity Asylum is great also. I love both and do both every week just switching it up between workouts.

Second, get Optimum Nutritions' Hydrowhey. 30 g protien, no Cholesterol, super low fat if at all. Great stuff.

I believe it is about counting cals and eating great supercharged foods. Any other way and youre just wasting your time.

 

[BenedictGomez]

For a quick can on the run, I like Pure Protein 35g ($2.71 at GNC).

For at home post-workouts, I like Elite Gourmet (chocolate or vanilla) because they both taste great with skim milk (some protein powders taste like azz), and I like how they're a whey/casein blend (as opposed to just whey).