Breaking free of a fitness rut

PAULA MEW JERSEY — Mon, 07 May 2007 16:10:39 GMT

I JUST STARTED WALKING I AM 34.. IT HAS BEEN DAY 3 I GET UP AT 5 AND I WALK A MILE. I HAVE BEEN THE MOST TIRED I HAVE EVER BEEN IS THAT NORMAL AFTER FINALLY EXCERCISING IN A VERY VERY LONG TIME.

Breaking free of a fitness rut

Tan Norman Houston — Mon, 07 May 2007 20:56:07 GMT

Paula,

Your muscles have to get used to the new ways you are using them. I also recommend doing slow stretching afterwards...this seems to help me if I stop and restart my exercise program.

Breaking free of a fitness rut

Stephany, Boise, Idaho — Tue, 08 May 2007 02:28:41 GMT

I am a very active person normally (running, biking, mtn biking, kayaking, swimming, rock climbing & backpacking) but 4 weeks ago I added 4 days a week of 90 mins of cardio & 1 day of 60 mins. I have not lost any weight as of yet, which is frustrating because I am also limiting my calories to 1200-1400 per day. I won't quit because I actually enjoy the workouts, but when should I start seeing some weight loss?

Breaking free of a fitness rut

Nicole, Philadelphia, PA — Tue, 08 May 2007 19:11:36 GMT

@ Stephanie,

I work out 4-5 times a week, which includes weight-lifting, Pilates, kickboxing, and 30-45 minutes of cardio/day. In addition, I have cut my calorie intake to about 1200 calories or less per day by snacking on veggies all day long and not drinking anything with calories in it. I have been working out like this since February and I have only lost 20 pounds but I have packed on a lot more muscle and I feel great.

The difference between us is that you were VERY active before you started working out, whereas I was not very active at all. Maybe your weight-loss is taking longer than other people's because your body is already used to the exercises that you are doing. Maybe you should try to "up" your routine (i.e., if you normally run 30 min/day, up it to 45 min/day for your cardio workout or 50 min/day, or maybe even start running hills if you normally don't).

Also, you should add weight-lifting to your routine because it builds muscle, which burns calories and will help you lose weight faster. Your weight might go up slightly initially, but will start going down the more you work out. Also, add a flexiblity routine such as Yoga or Pilates to your routine for toning and you should be set.

Congrats on being so active, you are probbaly healthier than 99.9999% of most Americans!

Breaking free of a fitness rut

Jackie Bohart Cincinnati OH — Wed, 09 May 2007 14:06:31 GMT

I like to workout! I use to swim on swim teams about 5-6 years ago, so I was in the water about all day long. I am 26 years old and want to get back in the routine of working out. However, I do not have enough energy to make myself do it. Do you have any recommendations on what my being workout should be? My main goal is to lose wait in my thighs, butt and shape up my arms and abs.

Breaking free of a fitness rut

Susan, Torrance, CA — Wed, 09 May 2007 23:14:53 GMT

I am 37 years old, 5'4", and weights 120 lbs. I've been doing speed walking for the past 12 months. I tried to up my distance/incline a little at a time so now I am up to almost 5 miles per day (20 min speed walk/20 min run/20 min speedwalk). It makes me feel good to work out but I am afarid to end up with huge leg muscle. I am born with very muscular thighs and calves (huge!) so what other excercise can I do that will REDUCE my leg muscle but give me the same same calorie burn? P.S. I can't swim

Breaking free of a fitness rut

Marible, Philadelphia Pa — Thu, 10 May 2007 20:27:19 GMT

I am 29 years old, 5'7", and weights 165lbs. I've always worked out, and have been working out 3 times a week since January. My problem is my eating habits. I eat pretty healthy but I eat a lot. My calorie intake in about 1900-2000 per day. I can not get myself to cut down because I'll be hungry. How can I cut down my calorie intake, have energy and lose weight?

Breaking free of a fitness rut

Raul, Denver CO — Fri, 11 May 2007 15:25:05 GMT

Jackie I will say that right know you need to force yourself into excersice by getting some motivation. For example, see sexy clothes that you would like to use, your husband or famiily can work great as motivation too, but the biggest motivation should come from being back in your best shape ever and doing it for no reason but you!!... Energy will come 2-3 weeks after you start working out again... But right know is self-motivation and commitement with your body. Hey we only have one dont we??... Good luck on your adventure!!

Breaking free of a fitness rut

Raul, Denver CO — Fri, 11 May 2007 15:31:08 GMT

Jackie Bohart; oh sorry also regarding to what your workour should be. I would recommend 2 months of full body circuit (if you have the time) do it M-W-F and T-TH-Sat a cardio plan (swimming 25-30min). Full body circuit will not only burn calories but you will start adding strenght and tone to your muscles again, and the cardio plan will be the key to those abs you want. You will be in your best shape ever in no time. PROMISE!!!.... :)

Breaking free of a fitness rut

Raul, Denver CO — Fri, 11 May 2007 15:47:48 GMT

Susan, from my point of view you are a very active person. That always helps!! Sound like you have good workout combined with a cardio at the same time since you have train your body like a roller coaster, going up and down. However; I would say that sit-ups, squat, deadlift excercise will work out great but do it with no weight your body will be enough along with slow repetitions, and do each excercise for 2-3 min (no rep count but timing) and 2-3 sets of each. You not only will shape and thight those legs but loose big muscle and change it for a nice lean and tone muscle.

Breaking free of a fitness rut

Raul, Denver CO — Fri, 11 May 2007 15:59:05 GMT

Marible, Healthy?? what is eating healthy?? there are a lot of healthy foods you can have but that doesnt mean that you will loose weight and get in shape. The answer is Protein, you can lower your cal. in take but with no protein intake, what this means is that your body will be loosing not only muscle but lots of energy!!! you need to count your Proteins and your body will get the hint of start loosing weight, remember calories=energy and calories and protein= energy burning machine!!! that is what you need for your weight (165 lbs) you need 165 grams of protein. Also since cal= energy by only taking care of cal. and forgetting about protein and a 20-30 min workout; all that energy (cal) comes out to be is store energy or fat!!!.....

Breaking free of a fitness rut

Marion gibbons Wales UK — Mon, 14 May 2007 12:34:28 GMT

I am 60. I eat healthly and exercise.
I do circuit training once a week, swim once a week and jog two miles (3 mornings a week) and that is up and down hill. My metabolise seems to be deas because no matter how hard I try I cannot loose weight. I am not overweight but to be healthy I need to loose about 14 lbs

Breaking free of a fitness rut

Lisa, South Carolina — Mon, 14 May 2007 12:57:13 GMT

I am completely amazed with my progress. I have been smoke free for 120 days. I began exercising soon after I quit. I started by walking on my lunch hour. Then I lost my job and became a stay at home mom agian which I now have time for a full workout every day, I own a gazelle, and I am up to 30 minutes or 3 miles. I am up to 250 crunches per day, when before I couldn't even do ten. I do many different toning exercises that different people reccommend for me. I am very happy with the results, I use to be a size 12-13, I am down to an 8! All I have to say is you must be dedicated to working out, and you will see results. I don't have much equipment at home, but I have enough to get the job done with a little creativity!

Breaking free of a fitness rut

heather, seattle, washington — Wed, 16 May 2007 14:56:05 GMT

I started working out last november and have lost 52 lbs. I do one hour of cardio a day and weights twice a week. I also have 6 small (around 120 calories) meals at changing interval times (3 hr, 2hr, 4 hr) to keep the metabolism going and make sure the calorie count at the end of the day moves a little bit day to day for the metabolism.

my problem is i haven't lost any weight in the past two weeks and i don't know why. i guess im going to have to start doing MORE then an hour cardio a day. And yes btw this whole time as soon as my cardio got easy i'd move up the intensity on it

Breaking free of a fitness rut

LV — Wed, 16 May 2007 18:13:23 GMT

Heather, you don't need to necessarily do cardio for longer than an hour, but you should either change the exercise you're doing or once again increase the intensity of the workout. Let's say you're a runner: either try something new, like biking or jumping rope (which is good for bones as well as the heart), or find more difficult terrain to run on, such as steep hills. You could also use something like an elliptical trainer or tread climber, where you can increase incline and resistance with a few button pushes. One reason I think people get frustrated with exercise is they think they need to spend more time doing it once they've gotten used to their current workout. You don't need to invest more time to continue to improve.

Breaking free of a fitness rut

Erica — Wed, 16 May 2007 22:52:09 GMT

Hi! I am 5'7", 26 years old, 145 lbs. I've always been active (running 5 miles 4x a week and lifting 2x a week), but the last 2-3 months, I've kicked it into high gear. However, I still haven't lost any weight. Sorry to be so specific, but to give you an idea of my workout schedule: M: run 4 miles, 1-hr kettlebell/bag (boxing-punching and kicking) class. T: 1-hr circuit training, 1-hr kickboxing cardio class. W: 1-hr kickboxing class, 1-hr bag class. Th: run 5 miles. Fr: 1-hr MMA (mixed martial arts) conditioning class, 1-hr lifting weights. Sat: 1-hr bag class, 1-hr Krav Maga class, run 6 miles in hills. Sun: run 6 miles in hills, 3 hrs. playing beach vball. I eat approximately 1800-2000 calories of healthy foods (lots of protein, veggies, fruits, etc). Any suggestions? :) Is it possible that I'm not eating ENOUGH for the level of activity that I'm doing? Thank you! :)

Breaking free of a fitness rut

Kitty M — Thu, 17 May 2007 02:55:46 GMT

Jumping rope is NOT always good for bones - if you have low bone density. I managed to break a hip jumping rope.

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Wed, 23 May 2007 21:04:06 GMT

I know this is long...but..

For the love of God - Don't cut calories unless you know how many calories you SHOULD be eatting. The biggest issue with cutting calories, is shutting down your metabolism..or failing to start it up. It is the number one problem with most "diets" other than nutritional needs they miss.
Do yourself a favour, look up BMR Calculator on google, fill it out, and then use that value in the harris benedict equation(look it up too). This will tell you how many calories you should be eatting and you should not eat less then 15 percent of that for safe weigh loss.
For example.
if you where suppose to eat 2000 calories a day.
and you eat 1700 calories, you run a 300 calorie deficit. you do that every day for 11 days, you will lose one pound. If you eat correctly and exercise - you'll lose a pound of FAT not a fat/muscle mix (as many "diets" will have happen. This kind of loss is slow for those in good shape, faster for those in less good shape. But it is SAFE, and you will keep it off.
Every 3500 calories = 1 pound... if you eat 3500 too much, you gain, 3500 deficit you'll lose.
Get it? - it's that easy. You can use a sight called fitday to track calories and nutrient intakes if you like - I did it for a few weeks just to get a good idea of a healthy diet, then stopped cause it is a bit of work.

Now,
You want to lose fat.. you need to burn it. How do you burn fat? Cardio for instant burn, and weights to build muscle - muscle will burn it all day long. The problem with muscle - it needs to eat.. not just fat for energy.. but protein for repair and building. So if you eat enough protein your muscles don't have to get it elsewhere(other already built muscle). A good scale on how much protein to eat is 1 gram to each pound you weigh.. some say it's not necessary to be that high. My opinion, eat AT LEAST 75 percent of that recommendation. You can try for a balanced diet of 40% proteins, 40% carbs, 20% fat.
20% fat - Doesn't mean McDonalds! - it's your essential fats.. fat you get from almonds, eggs.. etc.

Honestly, go back to basics people.
Eat what you think they might have 100 years ago.

Lots of veggies, lots of water, some fruit, Meat... try to stick with fish, chicken, if you have red meat, make sure it is high quality cuts, extra lean minced.. etc. Don't pile up the butter and dressings!
Have low fat dairy. Look for foods that are fortified with vitamins.
Most importantly .. eat all the time. You should be eatting so much, you don't want to eat.
At least 6 meals a day. Smaller portions then you're probably use to though.
This is actually harder then it sounds, but it's essential.
What eatting 6 times a day accomplishes:
1) Smaller stomach as you don't want to over eat - you know you better have room in 2 hours for your next meal!
2) Constant supply of energy
3) This is the most important - your metabolism gets a kick start. It will run at a higher rate, burning more.
4) Not eatting often shuts down the metabolism and will actually cause you to GAIN weight!

Example 1 day diet for myself ( 5'10" 165lbs, active male)
Wake up - Eat asap - metabolism doesn't start for the day until you eat!
I have 2 eggs (scrambled), 1/2 cup of raw oats with a banana chopped in. I add 1 tablespoon of Honey for taste. 1 piece of Toast(whole wheat), 1-2 tsp of ketchup, pepper)
2 1/2 hours later - yogurt(no fat) or cottage cheese(1% fat) 15 almonds.
Lunch - some meat 2 veggies.
2 1/2 hours later - half cucumber, 15 mini carrots.
way home from work - apple, 2 cups of milk
Supper - Some meat, 2 veggies, rice
2 1/2 hours later - whole grain toast with honey. maybe some cereal if really hungry.. not usually a problem though :)
Sleep at least 8 hours
Remember - get excerise and Drink at least a gallon of water in that day!

There are many sites that can help you through this.
www.bodybuilding.com - awesome free site.(use the forums and read articles)
fitday.com - free site - track calorie intake and nutrients.
BMR site - free - http://www.bmi-calculator.net/bmr-calculator/
harris-benedict-equation site - free - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Breaking free of a fitness rut

kuldeep, Chandigarh, Punjab. — Fri, 25 May 2007 08:28:44 GMT

Sir,I am 37years young man with 82Kg weight & height 5'10". My day starts with 3km walk, 1 Km jogging than few exercises like lunges, pushups, crunches, 4-50 metre sprints inbetween. I want to reduce my weight. Is these execises are sufficient. please give me some advice regarding this.

Breaking free of a fitness rut

Rick, Cumming, Ga. — Thu, 31 May 2007 02:43:27 GMT

42, M, 6'0", 177lb. I have lost 23lbs in 7 weeks. Started in bad shape, no exercise...first week...walking and running as much as I could for 45 min X 3 times per week. I would ride my road bike for 45 min. 3 X per week. As I got fitter my runs have gotten longer (mileage not min.) and my rides are longer mileage as well.
Eating...I eat a small bowl of cereal or a breakfast bar and water for breakfast (150 cal.) I eat a clif bar for lunch (250 cal.) I usually eat whatever I want for dinner up to 1000 cal. Nothing else...no cokes or other carb loaded drinks or snacks.
Combined with my 400-600 cal. burn exercises I am taking in about 1000 cal. per day. 3500 cal = 1 lb. so I am losing 2-3 lbs. per week.

Remember Calories in and Calories out...nothing fancy...not eating all the time...or no carbs or some other diet program...

Just watch your calorie intake (1200-1400) and exercise enough to burn 400 calories 5X per week

Breaking free of a fitness rut

Anonymous — Thu, 31 May 2007 12:48:22 GMT

http://fit-life.us

Breaking free of a fitness rut

Amy, orange county Ca — Thu, 31 May 2007 16:20:26 GMT

please help! I am a gastric bypass patient who needs to loose those last 20 lbs. 8 weeks ago I started a Cardio kickboxing class that I go to 4 x's a week. I have gained 10lbs. instead of loosing. I was never one to work out and while I love my class I'm begininng to get very depressed & frusterated with not seeing results on my scale. Yes i have lost some inches here and there. But, I thought for sure that the weight would melt off. This class kicks my butt every time I go. Please tell me what I am doing wrong. I am 30 yrs old, 5'7 and weigh 165 now. Thank you.

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Mon, 04 Jun 2007 15:17:39 GMT

Rick, your calorie intake is extremely low. I don't see how you can possibly get your nutritional requirements for a day in what you eat.
I will not argue with anyone here about the research, or their idea of what is right or wrong, I only hope you do more research on what you are doing,
and work on proving without a doubt your thoughts are right, rather then disproving mine.
Shutting down you're metabolism will get you no where in the long run.

Amy, seriously, if you are eating correctly, and exercise enough, you might actually put on weight.
It's a fact, muscle weighs more then fat. The difference is the mass between the two. Fat, takes up considerably more space then muscle.
Muscle is more dense. You could call it healthy weight.
The idea is, burn the fat, gain some muscle.
Men and women are VERY different when it comes to weight lifting, or trying to attain mass.
Men will tend to bulk up a bit, or get bigger, where women will do the opposite. Women will actually shrink in size, as their muscles take on shape and tone.
You'll tighten and lose a LOT of inches in places you'd given up on .. but it takes time.

You mentioned you lost inches, don't belittle that accomplishment!! The tape measure by far is the more important tool when looking at creating a healthy life style.
Only recently in Canada, have doctors finally stopped relying on the scale for signs of obesity. They finally started measuring .. with published guidelines to follow.
Many men use the scale to ensure they are gaining weight as building muscle for some of the bigger men take an incredible amount of food intake - 4000 - 5000+ calories.

Consider how many years it took you to get into your current shape.. don't expect any way of life to miraculously change your shape in 6 months to this magazine airbrushed super model.
But, you WILL notice a huge difference if you seriously work at it over a 6 month period. So much so, you might never look back to your old habits.
But creating the perfect body takes years, and some never make it.

But damn, at least you'll be happy, energetic, and healthy as you try to obtain your personal goal.

Don't worry about weight gain over the short term.
If it comes with inches gained, in areas it shouldn't, then reevaluate what you eat and reduce your calorie intake slightly. But please, make sure you are eatting enough, you can not lose if your metabolism is not running on high.. eat often. kick start that puppy into gear.

In the end, be honest about what you eat. Condiments add up ..YES even honey has calories ( about 60 per tablespoon ) ..
Surprisingly , 14 baby carrots only has 30 - but 110 % of your Vitamin A . Do some research, use the fitday site for calorie and nutritional information.

Exercise is a requirement, but it will do very little if you still eat chocolate, and gummy bears... add sugar to your cereal, or pile the ketchup onto your lean steak.

Eat often, eat smaller portions, don't feel guilty about eating good foods, and work out... hard at least 3 times a week, or moderately 5 times.
The more you follow this , the better the results.

I'd love to tell you I am a doctor, or a scientist, I'm not, I am just a guy who has read, many many hours, on bodybuilding site forums, and other, "down to earth": sites not touting instant results and miracle cures..
We as humans, are wired to store fat when we eat it. We are wired, to think fatty foods taste better. It goes back to an era where food was scarce, and having reserves was a smart thing for the body to want.
Advertisers, and food manufactures know this. It's why they add as much crap as they can to make it taste good. So you buy their product over someone elses'.
Wise up to this. We are not going to starve anymore. We don't need those reserves, so fight you're bodies fatty cravings, and work out.

You'll be happy in the long run. I'll see you all at the finish line.

I wish everyone luck.. It works, it's just a mind set you'll have to get into to accomplish your personal goals/milestones.

I'm not preaching, please just take a look at the web sites I suggested, and do your own research if you doubt what I say.
.. and please, if you take anything away from these forums.. don't try to take a short cut, You are fooling yourself to believe one exists.

Breaking free of a fitness rut

Anonymous — Mon, 04 Jun 2007 19:31:11 GMT

Precision Nutrition is the nutrition system used by Dr John Berardi. Very accessible and easy to manage into your life. No calorie counting. Eat quality and eat all you like.

Breaking free of a fitness rut

Chris — Tue, 05 Jun 2007 17:23:15 GMT

Hi:

I started running today and I ran my street. I dont exercise very often at all because I am very though I am going to try to start running every day. I could only do my street because I felt very tired after the street and my legs felt weak. Is this normal? When will I start feeling good when I run? Also if you go for like a 1km run a day how many pounds can you lose a day or week?

Thanks.

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Thu, 07 Jun 2007 15:17:06 GMT

Chris .. any exercise will help you .. but unless you have well thought out eating habits.. you may not lose anything. Exercise and Eating go together, they are not two seperate thoughts where your body is concerned.
You body only cares about calories in VS calories out.
Calories in = food.
Calories out = normal living + exercise.

Do the equations and go to the websites, I posted above. It will tell you based how active you are at your job and in exercise - how much you should eat to balance the calorie in /out equation.

PS - please don't tell people they can eat as much as they want ... I can rob a bank and get rich if I want to.. but there are consequences for both actions.

Breaking free of a fitness rut

Stevie, Sacramento, Ca — Fri, 08 Jun 2007 03:34:00 GMT

In need of motivation. I joined the gym last thursday and have been doing 20-30 min of cardio and 30 min of weight training. I did it Thursday, Friday, Saturday and Sunday I did pilates, Monday I took a break, Tuesday Back to the gym and wednesday the same. I took today off. I have not really been counting calories I have just been eating healthy foods and drinking lots of water. The problem.. I have not lost a single pound. I am one of those impatient people and I am about to throw my scale out he bathroom window. What the heck am I doing wrong? I am 28 5'4 and 200 lbs. I want this more than anything but how much should I be working out per day?

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Mon, 11 Jun 2007 19:21:57 GMT

Nothing wrong with how long you work out, or how often. Eating no idea...
Do ourself a favor .. throw that scale away.
Get out the tape measure and keep working out.
You've been at it a week .... I'm sure you don't seriously think you'd lose any kind of noticable weight in one week.
Keep at it.. few months of doing what you're doing (with excellent eatting habits) you'll notice you need a new wardrobe

Breaking free of a fitness rut

Barb, St. Louis, MO — Tue, 12 Jun 2007 13:29:39 GMT

I am 31, a fluctuating 150-155lbs. I joined a gym mid April starting at 156lbs. and 28% body fat. I have been going 4-5 times a week for 30-60 minutes a day (depending on when I can get there as babysitting is limited). I have been doing cardio and weight training and really sweat. The problem is I am not losing... I am just staying the same weight, fluctuating between 150lbs. (and still at 27.1% body fat!) back up to todays 155lbs. Friday I was 150lbs. which is the lowest I have been able to get since the birth of my son a year ago! Please tell me if it is just as simple as changing my routine throughout the week or what you feel I should do. I need help understanding my body and how it works.. if 3500 calories equals 1 lb. then if I don't eat those extra calories, I shouldn't be gaining?? That theory would mean I would of had to consume 17,500 calories over the last 4 days to be the cause of the 5lb. weight gain. HELP! I have been sticking to a good diet and in no way came even close to an extra 3500 calories over the last 4 days! So frustrated I am ready to give up... does anyone relate?

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Tue, 12 Jun 2007 20:57:13 GMT

Ok Barb, I have a couple suggestions you could try.

1. Use the http://fitday.com/ website to track EVERYTHING you eat.. right down to the pinch of salt.
This will confirm to yourself, you have a well balanced diet, and that you are in fact eating the right amount of calories. In fact, I think Fitday even lets you check a box that makes your diet journal public.. so you could link it for others to see, and help you with choices. I have an uncle that is convinced, drinking pop .. will hydrate him on a hot sunny day... when it infact does the opposite. Some peoples idea of a balanced healthy diet.. is sometimes not so healthy and balanced. So .. just try entering what you eat on teh site for a few weeks. I KNOW it is a painful process.. but for a few weeks you can handle it, and you'll get a good idea of you're "real" diet

2. Today - when you get home.. strip down to your birthday suit. Start measuring. Do not use your scale alone. If you have lost inches in places and not gained in other "BAD" places - hips , tummy etc..
and your weight has increased, you're doing GOOD!!
Don't just look at your scale, as I said in previous posts, muscle weighs MORE. But you'll look smaller.
Also, take a few pictures of yourself, and send them too.. lol.

3. revaluate your workout routine, with the help of a personal trainer at your gym. usually they cost money, some will make you take 1 hour session, others will let you break the time up into 30 minute sessions. Spend a little money(ie. cheapest package)get them to help you with a good routine, and proper form. Use them for that, and if you enjoy them helping you, and modivating you.. keep with them.. but at least just get them once or twice to help ensure you are doing it right.

4. See a doctor. If you are doing all the above correctly, and you are eating often (5-6 times a day NOT 2-3!! AND you have not lost weight/inches or body fat... Then you might actually have a health issue. Thyroid, or other weight gain/stablity condition.
-------------------------------------------------

Remember - How long did you work at getting into the shape you are in now? You've only been at this new routine for 2 months. Honestly do the first 3 suggestions and if you are still not happy with the results in a few more months, consult your doctor.

Now, I'll leave you with a few calorie FYI's
1 Cup raw apple = 74 calories.
1 tablespoon honey = 64 calories
1 can of coke = 210 calories
Extra Large Coke (biggy size it!) = 587 calories
Big Mac 490 calories
Fries: Large 450 calories
(consider a large sized Big Mac meal = 1527 calories!)
You think.. having the chicken nuggets are healthier?!
McNuggets: 20 pieces 1009 calories!! ( 505 for 10 and it's still more than the Big Mac!)

You can have a great healthy diet, and completely destroy your calorie count with one meal.
I didn't even mention the fat that is included in those foods.

Use Fit day. Where fitday does not list the food, create a custom food. Go look on the internet for the nutrient info/calorie count for it. Or look on the packaging of the food itself. Type it all in. Next time you eat it, you can just pick it from the drop list. So it's painful the first few weeks because you may need to add a bunch of foods... but in the end, you'll just start picking the food you commonly eat from a list.

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Tue, 12 Jun 2007 21:29:09 GMT

Also wanted to ask, how are you measuring Body fat ?
The pincher test is the least accurate.

Furthermore...
Don't micro manage your weight every minute of the day. If you do weigh yourself, do it the same day each week(like every Friday morning) at the same time, wearing nothing.
Take into the account your cycles.. you could be retaining water..etc.

Make sure your eating ENOUGH, make sure your metabolism is running on high.
If you are trying to lose.. remember you have to run a deficit of no more than 10-15 percent of your recommended calorie intake.. usually that only works out to about a pound every 7 to 10 days(depending on percentage and recommended intake)... and that loss does not include weight gained by muscle.

Ensure you are meeting your nutrietial needs!

Leave you with a quote from another site(www.healthyweightforum.org) talking about weight loss that just supports what I've been advocating.

"Counting calories is not the ‘be all, end all’ solution to healthy weight loss. However, it certainly has its benefits. Counting calories provides a useful tool for people wanting to achieve long term weight loss and should be used in addition to regular exercise and a sensible low fat diet."

Breaking free of a fitness rut

Lisa, Boston, MA — Thu, 21 Jun 2007 20:13:20 GMT

Hey Dave,
First, I'd like to thank you for your postings here ... very informative and easy to read. I'd like to see what you think about this.

I am 24yr female, appox 5'7" and I weigh 130lbs. I am a very active athlete, have played sports (soccer, softball, basketball, anything I can) my entire life competitively. I ran my first marathon this past April, and try to do what I can to stay fit. You get the idea. I tend to put on muscle very easily. I dont mind that, but I find that my arms are always a little bigger than I would like. I lift anywhere from 2-3/week, and I mix my cardio 4-5 days/week. I guess I don't understand how I can be as active as I am (sports, marathon, and I'm training for my first triathlon now) and my arms dont seem to get any smaller. I know that I won't get huge "body-builder" arms by lifting, but I work my arms a few times a week as it is. Do you have any thoughts on what I can do to bring the size of my arms down ... or am I just out of luck?

Breaking free of a fitness rut

lisha,dallas,tx — Mon, 25 Jun 2007 16:32:22 GMT

Hello All! I am 28 years old.I am 240 pounds. I just had a baby 2months ago and I started about 3 weeks ago exercising and watching what I eat and I lost 5 lbs thus far!It just seems like is slow! So here it goes! Well and I cheat on SAT and SUNDAY!
I do 3mph@10min,3.2mph@5min,3.4mph@5min and 4.0mprn@10min(jogging)Totaling 30min.I also do 45min walk a way the pounds,5x a week! I eat 1700 calories a day! When will I see results I want to be 150lbs! Thats what I was before I got pregnet! I gained 90lbs!!!!! Is the cheating slowing up!!!

Breaking free of a fitness rut

Corina, Granada Hills, CA — Mon, 25 Jun 2007 20:27:26 GMT

Breaking free of a fitness rut

kljhlkjlkj — Fri, 29 Jun 2007 23:33:54 GMT

jkhkjhkjhkjh

Breaking free of a fitness rut

Angel, Malaysia — Tue, 03 Jul 2007 13:14:48 GMT

Hi.. Im 23... I have problem in losing weight... I use to be 100 plus kg before I started to loss weight... N now im 68kg... I do a lot of excercive but it seem like I will only loss 2kg for all my hard work... I go aerobic (3 times a week),swimming(around 1hour-minimum),jogging(30 minutes-incline),crunches(over 100times) n sauna.... N i watch wat I eat n it can be say that I barely don't eat.... But all that I get is either maintaining my weight or just loss 2kg.... It can say that I go to gym almost 6 days in a week.... I did try on some weight control programme.... N yet I don't see any good result from it... I don't know what I still need to do to loss my another 10kg... Can anyone please help me??

Breaking free of a fitness rut

Lyn — Sat, 07 Jul 2007 00:15:33 GMT

Wow, how do you get started from a sedate life. I look back and regret the waste of time. What is the best motivator out there. I know the personal rewards, I've been there. My surrounding atmosphere is slow to get moving and I've become like that also - even realizing this it is not easy because you have to really make major changes in your family. No questions - just frustrated because I want this so much.

Breaking free of a fitness rut

Dave, Courtice, Ontario, Canada — Thu, 19 Jul 2007 13:27:28 GMT

Sorry, has been a while since I popped in.

Lisa - Thanks :)
You appear by the way you write, and describe yourself, extremely motivated. That's great!
You appear to hit the gym enough, and although you didn't really describe your diet, I am going to assume you already read everything else I wrote here regarding that subject.

Targeting a specific spot for weight loss isn't possible. Now.. following the rules - if you pump iron hard, then the muscles will grow .. shape and become firmer. Most people retain weight on their mid-section or lower.. there is always the exception, and your spot might be your arms.
You say your arms are bigger then you like - muscle.. or fat?
if it's muscle, then good job .. if you want it to shrink .. you're going to have to layoff the heavy weights, with low reps, and turn to lower weight and a more reps.
You want to keep tone, but you don't want to build.
If it is fat, then, go the opposite.. heavier weight, and low reps, really try to build some muscle...push yourself.

Breaking free of a fitness rut

Palm Springs, California — Tue, 31 Jul 2007 18:50:43 GMT

Hi I'm 20 years old and I feel like I have no energy to do anything. I'm 5ft and 130 lbs I try exercising and it feels as if I cant even hold myself up to run or jog. I try eating healthy and nothing seems to stick...this is so frustrating...do you have any tips you can give me??

Breaking free of a fitness rut

Betty Tambili, Mt Hagen,PNG — Wed, 22 Aug 2007 00:03:36 GMT

i am 32 and am from png.i am 120 kg in weight and i have problms with my knee. what options are available that i can take to reduce my weight?

Breaking free of a fitness rut

Jane — Tue, 11 Sep 2007 19:44:29 GMT

To any women who are looking to tone up and loose weight: take pole dancing classes!!!
I just started last week, and the results are already coming through. It is an unbelieveable total body workout.

Breaking free of a fitness rut

Ina Call, Martinez, CA — Fri, 30 Nov 2007 15:52:23 GMT

I am 33 years old and have two children. With the first one I bounced back easily, with the second, my body changed drastically. I am 15 pounds heavier than I have ever been. I look good at this weight, and feel good but I need to get rid of the arm flab and the small pouch on my tummy. I have been hitting the gym about 4 days a week for about 3 months now and I am not getting rid of these arms. Please be specific! I need to know exactly what to do. I have a new position at work and my appearance is very important to me when meeting clents and such. Plus I want to look better for myself and my husband. Thank you.