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[EAST] PAX East 2013 Fitness Group!
Posts
Weight loss is 30% exercise and 70% nutrition. (Your miles may vary on percentages)
You may want to start tracking calories as well, I use LoseIt! (www.loseit.com). Great app for iphone and android.
If you're looking to lose weight, what you need to focus on is diet. Weight loss is simple calories in < calories out.
Exercise is also incredibly important, but generally you can't out-exercise a bad diet. Cardio is fantastic for your heart, and does burn fuel for exertion, but for weight loss its effects are more temporary. Lots of it needs to be done to contribute to weight loss. I guess I'm sounding biased, but strength training tends to stay with you for longer. A higher muscle mass (not huge, mind you, just... toned) burns more calories at baseline well after the workout itself. It takes more energy to maintain muscle, lifting your baseline metabolism.
To get an idea of how many calories you need to maintain current weight, go here: bmi-calculator.net/bmr-calculator/. Take the value from that calculator and put it in this one: bmi-calculator.net/bmr-calculator/harris-benedict-equation/. This will give you the amount of calories needed to consume to maintain weight. Drop that value by about 500 calories, and you have a number that, if you hit it consistently every day, you will lose about a pound of fat per week.
For the strength portion lifting would be best BUT if you don't have access to weights try power yoga. It's less "breathe here, stretch here" and more about muscle building. At the end I am tired and sweaty.
Also HUGE thing to do is start using a site that does calorie counting. Fitbit and myfitnesspal (both free) are the top two I have seen people using. I like the fitbit one but any site where you can keep track of your calories will help.
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Attendee: ♥ Prime '12, '13 ..♥ East '12
But speaking from my experience, I have done solely cardio (35 minutes a day) and diet change, and lost almost 40 pounds since January. I did some lifting in the beginning, but that has tapered off.
It's all about you though. Find what you like, and do it. If that's running, lifting, zumba, wii fit, whatever.. experiment -- just keep doing SOMETHING..
Seconded. Lifted 3 days a week for 3 months, saw no change. Tracked my calories and cut out processed carbs and sugars, lost 2% body fat in three weeks which is a 1/4 of my goal.
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Attendee: ♥ Prime '12, '13 ..♥ East '12
Wow, that is fantastic progress!
Weights are important for building muscle. More muscle means higher metabolism. So if you're noodly-armed like me, it's essential for starting, but can probably taper a bit as you progress and start to focus more on cardio. Cardio then helps tone and burn what's being stubborn. At least that's how my doc/nutritionist instructed me. Everyone is different.
But I'll definitely back up everyone else in saying that nutrition is the key. Don't think of it as dieting, since that implies a temporary change. Losing weight and keeping it off is about making a commitment to be healthier. To eat healthier. Counting calories & portion control works for some (helps me tremendously). I've also cut processed foods, baked goods, soda, juice, etc. Use smart replacements (an orange instead of ice cream for dessert) and even tricks (a glass of water 10 minutes before a meal).
And having support is key. So much of this is mental and going alone through this is tough. Doable, but tough. My workout buddy dropped out on me five months ago and this group has helped me get over hurdles and keep going when all I wanted to do is sit down and devour an entire pie. But I also have regular meetings with my nutritionist. Others are using Weight Watchers. If you can afford it, definitely try to build yourself a support network. Because we all give in at some point, or have a set back, and having other people be there plays a real part in getting back on the proverbial horse.
On a more personal, less ranty, note, finally broke that 5 week plateau and am down 6 lbs this week. All it took was tripling the intensity of my workout XD
I definitely agree with everyone that said diet is the bigger component. Strength + cardio (especially high-intensity interval training, explained here) is a powerful combination.
Hate to cut your great post down to this, but awesome news
And I agree with not calling it Diet.. I have been calling mine a lifestyle adjustment, or just "giving a shit about myself"... I'm the worst person to ask about what I eat (I changed almost nothing with what I eat) - I just eat within my allotted calories. It helped a ton.
FWIW, I also cut out caffeine. I didn't mean to do it, but I went through a period right at the beginning where we ran out of diet coke (my staple for probably 20 years), and I went 3 weeks without it. By then, I had lost like 10 pounds, and already gone through caffeine withdrawal (which is a VERY REAL thing, and not fun) ... so I said screw it... I'm staying off.
Haven't missed it, and I personally think it had something to do with my weight gain as well. I have no science to back that up, but I feel a ton better without it.
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Attendee: ♥ Prime '12, '13 ..♥ East '12
I am going to be so happy when this weekend is DONE. Haha.
Terrible week for FitBit though, with forgetting it Monday and not getting many steps yesterday due to a funeral, my average sunk. Oh well, I'll be getting my steps up starting today!
Google+//http://gplus.to/chorazin
FitBit//Profile
3DS Friend Code: 3823 8527 9997
Wii U NNID Chorazin
At a wedding today. Open bar. All bets are off. I am just going to post my WW point total as "fucked.". Haha.
So... Just finished Legs Round 2... It called for more leg press reps than fitocracy was willing to accept. Everything feels usable right now. When DOMS kicks in tomorrow? I'll be lucky to be walking.
Dehydration sucks. I finished the run though, so I guess that's good. The badassness I felt for finishing without stopping was offset by spending the rest of the day wallowing in a pit of sweat, headaches, and self-pity.
You're about 3 days behind me. That day was ROUGH. I was really really surprised that I managed to do 5 hours of driving that day (but the protomen/danimal concert was totally worth it). To be honest, doms never really kicked in from it - I think it may be that I made sure to have a protein shake right after. But I also meant to ask @PayneTrayne whether he meant day 7 (2nd round of legs) or day 14 (legs during wk 2).
Way to push through! But I think that's why I see so many joggers at 4-5 am or late at night.
I made up a drinking/workout game for playing D3, but my BF won't do it with me. :c
Yesssss, the lungesssss..
It's weird, I'm getting little soreness in my legs after that monster. Little in my glutes, that's all. Probably a fluke.
it was an incredibly active vacation, and over 2 weeks I lost 4.6 pounds - yay! unfortunately, they were the same pounds I put on in the month after PAX so I'm back to where I was then, but still, 4 pounds is no joke.
highlights of the activity included the day I walked 18,000 steps in the blue mountains outside sydney, the day I swam along the great barrier reef for about 4 hours, the day I walked an 11K around the base of Ayer's Rock in the middle of the desert in Australia (in 90 degree heat!), and the day I hiked another 18K steps in waimangu volcanic valley in new zealand! every time I felt tired I just said to myself "do you want to see this thing (wherever I was headed) or not?! when is the next time you'll be back here? maybe never! so get your butt in gear!" it was awesome, and I'm proud.
"The bass, the rock, the mic, the treble, I like my coffee black just like my metal." - MSI
I just want to say losing weight is the best thing ever. If you are a lurker of this thread and are debating on joining everyone, do it! I am seemingly better at hockey because of it and have actually been complimented by the opposite sex (and friends of the same sex who actually were jealous of my loss).
@browncoatbeth WHOA! That sounds amazing!! So glad you didn't get attacked by sheep in NZ!
Have to agree with @RedField85, it's worth it. I've actually been talking to employees of mine (really trying to keep it 'talking' and not 'lecturing' XD ) and trying to get them to eat healthier. That said, they're all college students so...
Google+//http://gplus.to/chorazin
FitBit//Profile
3DS Friend Code: 3823 8527 9997
Wii U NNID Chorazin
@RedField85 I know what you mean - I saw a noticeable difference in my basketball skills in a single season when I lost about 20 lbs from start to finish. Keep it up!
Join the FitBit movement and walk!
Google+//http://gplus.to/chorazin
FitBit//Profile
3DS Friend Code: 3823 8527 9997
Wii U NNID Chorazin
Joined. And now I have no clue wtf I am doing. Haha. I will browse everything eventually.
edit: *sees ice hockey as something to log* YOU MOTHAS ARE GOIN DOWN!
Your activities don't really do anything for your rankings, just steps and activity level as recorded by your FitBit.
Google+//http://gplus.to/chorazin
FitBit//Profile
3DS Friend Code: 3823 8527 9997
Wii U NNID Chorazin
So, if I don't have some little gadget, I didn't really need to join? Haha. Womp womp.
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Attendee: ♥ Prime '12, '13 ..♥ East '12
Well yeah, the whole point of the FitBit website is to use the FitBit!
Google+//http://gplus.to/chorazin
FitBit//Profile
3DS Friend Code: 3823 8527 9997
Wii U NNID Chorazin
It was an awesome trip, I highly recommend it if you have the chance to get there someday!!
haha, you and chorazin both. where is this zombie sheep thing coming from? lol. the sheep were adorable and definitely not zombie-like. unless it was "GRAINS" they were calling out for, like brains...
Tried something new this week, an app called "Fitbolt". Have any of you used it before? It's actually pretty awesome. It's for people who sit at work all day, and it takes the idea of "get up and walk around every 30 minutes" to a whole new level. Every 30 minutes it will give you some exercise or stretch to do in your cube or at your desk, like a 60 second wall sit, or shoulder rolls, or chair dips, or wrist stretches. It's pretty awesome. You can keep it open on your phone (or in your browser, if your phone gets bad 3G at work like mine does) and it will just beep ever so softly every 30 minutes and pop up an exercise. The best part is that it pairs with fitbit so it will track the exercises you do automatically if you link your two accounts. Neat stuff, so I just wanted to share!
"The bass, the rock, the mic, the treble, I like my coffee black just like my metal." - MSI
I haven't but it sounds interesting!
"The bass, the rock, the mic, the treble, I like my coffee black just like my metal." - MSI
Me in my old work shorts. They're a 46 (biggest was 50 but I can't find any of those old pants), just thought I'd post a progress shot and feel great.
I couldn't have done it without you guys and girls! I can wait to be even smaller when I meet everyone at PAX East next year!
Google+//http://gplus.to/chorazin
FitBit//Profile
3DS Friend Code: 3823 8527 9997
Wii U NNID Chorazin
My good news: I did my first-ever half marathon today! My knee hurt a lot starting around mile 7.5, but my walk/run for the rest of the way was still a decent pace, finishing at 2:18:05. I've gotta sign up for another one so I can finish it!