We like the Mission tortillas, have to tell husband to go look for the carb balance variation, looks like a fantastic easy way to up fiber.
Help! I'm Fat - *** Official Exercise and Weight Thread ***
- Thread starter cyclone4L
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We like the Mission tortillas, have to tell husband to go look for the carb balance variation, looks like a fantastic easy way to up fiber.
You can get strong just with body weight too. Chris Heria is a good influencer online for that. Don't be intimidated by him, he teaches you how to work up to his level as well as what you're trying to get to.
Just bite the bullet and get on statins. Some of the most insanely fit people I know have high cholesterol due to their genetics. They take the meds and it works without really any side effects.
I will have to start utilizing the Carb Balance toritillas for tacos and chicken wraps. Maybe some breakfast burritos too.
I can also add the Rasberries into the Chobani zero sugar greek yogurt that I frequently have.
Btw trans fats were banned in 2018, there will still be some foods that contain them naturally but this isn’t that big of an issue unless your diet is really skewed.
Also for anyone reading it can be helpful if you are willing to post your lab numbers. Often if you are outside the ideal range your pcp will bring it up even if it is barely outside.
So that’s a little agressive. You usually want to shoot for a pound a week at most. That’s being in a calorie deficit of 500kcals a day. Also and I’m sure you know this (but in case someone reading doesn’t) if you aren’t willing to stick to those changes that cause the weight loss and make them permanent you are just going to end up gaining more weight then you lost.
That's why I don't want to do anything crazy. It needs to be sustainable.
I've maintained weight for a long time, so I think I'm ok with maintenance and not gaining. My struggle has always been sticking to the discipline to go calorie deficient for a long enough period of time to lose meaningful weight.
I've had success in the past using MyFitnessPal to track my intake and outtake in order to hit a deficit. I'll get too comfortable losing 5-10 lbs in a couple of weeks, and then just stop tracking and slowly creep back up. What I'm really shooting for is making that tracking a true daily habit, not just something I do when a shirt gets tight on me.
Statins don’t help increase the good cholesterol though, which is part of the problem here.
Main thing I focus on in blood work is triglycerides/HDL ratio. A high ratio is a surrogate marker for insulin resistance and metabolic syndrome. Goal is trigs/HDL ratio in the 1.0x to 1.5x range. For example, trigs of 90 and HDL of 60 = good trigs/HDL ratio of 1.5x. My trigs used to be in 200s, HDL in mid-20s, for trigs/HDL ratio of 8x+, bad. Trigs will go high from eating high carb diet. Eating low carb will lower trigs and raise HDL
I had a little bit of a setback exercise-wise. I was doing some walking lunges and felt a pop in my upper thigh, right below my hip. This followed with a sharp pain. I wasn't able to do any more lunges on that side (even with just body weight). Planning on taking a couple weeks off from lunges and hopefully that will be enough recovery. I can still do squats so I plan to do those to make sure I maintain some strength while still resting the injury a bit. I'm not sure if I should set up a PT appointment just in case.
good advice, I got an appointment to see a PT. Hopefully this will help prevent further injury and derail any gains I've made.
Tried out a new pair of zero drop running shoes.
I can only describe the experience as "different".
The lack if a drop really forces a mid foot strike. Not bad as that's where I tend to be.
But the lack of any drop made the shoes feel incomplete. Like they forgot to add the heel.
I can only describe the experience as "different".
The lack if a drop really forces a mid foot strike. Not bad as that's where I tend to be.
But the lack of any drop made the shoes feel incomplete. Like they forgot to add the heel.
I revised exercise regime back in January. Going from 6 days of cardio to 3 days cardio & 3 days weight lifting.
I picked up 6 lbs over that time frame and have been eating like crazy so I was concerned the weight gain was more than just muscle.
But yesterday I dropped an 1" on my pants waist size. Needless to say, I was pleased. I've dropped 8" total off of waist size since COVID.
I picked up 6 lbs over that time frame and have been eating like crazy so I was concerned the weight gain was more than just muscle.
But yesterday I dropped an 1" on my pants waist size. Needless to say, I was pleased. I've dropped 8" total off of waist size since COVID.
Eggs have helped my HDL, I believe. I’ve been eating a bunch of them the last 6-8 months for other reasons but I had my first good HDL result that I can remember in my adult life the other day.
Ok. I’m jumping in. I’m 6’3, 230 and 43 years old. I was 155 until I gained about 30 pounds in my late 20s which was good weight. Stayed right around 190 until my late 30s when I gained another 30-40.
I’d like to get back to around 210 though the amount of weight isn’t as important as feeling and looking better. Basically lose the gut and have more energy. I was thinking of getting back into jogging but I don’t know where to start exactly on toning up the mid section. Crunches seem obvious but there’s probably some other good exercises that might be better on the back. I don’t generally have back problems but crunches eventually always cause some back issues for me.
I’m pretty well completely clueless on this stuff so any advice, links, YouTube videos would be much appreciated.
I’d like to get back to around 210 though the amount of weight isn’t as important as feeling and looking better. Basically lose the gut and have more energy. I was thinking of getting back into jogging but I don’t know where to start exactly on toning up the mid section. Crunches seem obvious but there’s probably some other good exercises that might be better on the back. I don’t generally have back problems but crunches eventually always cause some back issues for me.
I’m pretty well completely clueless on this stuff so any advice, links, YouTube videos would be much appreciated.
Yes, during too. There is a ton of scientific literature indicating that about 80% of your cardio should be low intensity steady state (LISS) meaning roughly that you should be able to carry a conversation in short sentences throughout. If you're working so hard that you can't give more than a single word response, that's too hard for the majority of workouts. You only need to be in that intensity range for about 20% of your training to make maximal improvements in fitness levels. So if you work out 5 days a week, do 4 days easy and one day hard.
Doing that over time, you'll find that you gradually need to increase the intensity to reach that "short sentence" and "single word response" level. But you can keep that rough intensity guideline regardless of activity or fitness level. And it's good to switch up the activity - walking, elliptical, rower, biking, aerobics video, hiking, etc. - just to keep from getting bored.
Thought I'd bump the thread with some inspirational humor.
In real life I think I should be taking a week or so off. Something musculoskeletal is making my thumb and fingers slightly numb, Right shoulder and neck are sort of wound up as is right rotator cuff.
In real life I think I should be taking a week or so off. Something musculoskeletal is making my thumb and fingers slightly numb, Right shoulder and neck are sort of wound up as is right rotator cuff.
