Slaine

Men. It might not be a good idea to eat TOFU. Yep, all you vegetarian men need to be aware that Tofu contains chemicals that resemble human hormones called estrogenases. The estrogenases behave similar to the hormone estrogen, which is primarily responsible for all the weird behaviors and mentalities that drive women to be unbearable to live with. (Ducks and HIdes for Cover) No...in seriousness though, men and women alike maintain a well balanced cycle of estrogen and testosterone production. When this system gets out of whack, your body starts doing some wierd things. Ever see Fight Club? Well, BoB the Juicer is a good example of what happens to someone who has testosterone/estrogen imbalances.

His name, is Robert Paulson

Dude, I need you to come and drag my ass out of bed to exercise daily. Seriouly, I am hating this and completely clueless past cardio as what to start with since I am soooo far past a healthy weight. WTB Slaine in Chi-town :)

I need to know the best way to get rid of belly fat. After 3 children, my tummy needs and over haul.

Originally Posted by Kay

Dude, I need you to come and drag my ass out of bed to exercise daily. Seriouly, I am hating this and completely clueless past cardio as what to start with since I am soooo far past a healthy weight. WTB Slaine in Chi-town :)

Where the hell is Chi-town? LOL

Well ... I do fitness evaluations for people who join our facilities, and this is something I deal with daily with over half of the clients. The typical counseling for weight loss suggests that you should do three things in order to be successful: increase activity, create a calory deficit, and to change your lifestyle. There generally isn't a specific ratio for these three things though. How much should we do of each? What things do you need to change in your lifestyle? Well ...obviously, the answer isn't black and white either, as there could be a number of things associated with weight gain ranging from basic overeating to a sloogh of medical issues.

I tell most of my clients that weight loss is probably 70% diet, 25% exercise, and 5% lifestyle. It's not always true for everyone, but in general it breaks down like this....

It takes 3600 Cal to make 1 pound of fat, and inversely, it takes 3500 burnt Cal to shed 1 pound of fat.
A Moderate Pace on a cardio machine will burn an average of 400-600 Cal per hour. Most people that I have encountered so far, are exercising at a 200-400 Cal pace.
@600/hr it would take 6 days of Cardio @ 1 hour per day to burn 1 pound of fat.

Look at your food intake. A single serving of chips (about 9) usually equates to about 150 Cal. Who on this earth eats only 9 chips? Most of the time, people will eat about 3 servings of them which equates to about 450 Cal. Just cutting this type of food out of your diet, will result in preventing 1 pound of fat storage in about 7-8 days.

Soooo..... work your ass off at 1 hour per day, or just cut chips out of your diet. It's a lot easier to just cut the food and lose the weight in my opinion.
Combining the reduced food Cal intake and increased activity, reduces the weight loss time overall. You just have to do it.

If you cannot bring yourself to get motivated, then follow the advice of my old Sport Psychologists Professor, Paul Stalisky. "Whenever you don't feel like exercising, go and do it for five minutes. If you still don't feel like doing it, then quit." Most of the time, once we get started, we make our minds up to go ahead and finish our workout.

are you serious slaine????? Chi-town is Chicago, Damn West Coasters know nothing!

Originally Posted by Ana

I need to know the best way to get rid of belly fat. After 3 children, my tummy needs and over haul.

Tummy tuck for excess skin.

As for belly fat, I really wish I could tell you how to target a specific fat storage site without surgury. (Liposuction)
I'm not a believer in a lot of "natural" rubs and flushes, as that would go against my belief that weight loss is all about Calories and Hormones.

It's a myth that you can burn fat in the general area that you are working. ie.. doing sit-ups or crunches to loss belly fat, or doing leg exercises to burn thigh fat.
The body just doesn't behave like that. It will metabolize the most available and relatively easy energy sources; depending on the level of exertion. You may work out to lose weight and see changes in your wrists, neck, and face long before you see a noticeable change in belly size. There is just no specific formula to burn it, except to lose weight overall.

You may tighten things up a bit by working the muscles around the fat storage area (with increased muscle mass), but the fat is still going to cover those muscles and look flabby. The answer is weight loss overall, and hope that you haven't accumulated too much skin.

Originally Posted by Brophy

are you serious slaine????? Chi-town is Chicago, Damn West Coasters know nothing!

Is there really any other place worth living than the west coast? :)

Slaine!

I gained a lot of pounds in university and I am seeking ways to reduce weight. My girlfriend is already bickering I have a belly now which I haven't had before university. I decided to get a bike to burn off some calories and use the $30 a week in gas on healthy choices. This week is my first time riding the mountain bike and riding on steep inclines get me tired easily and once I arrive on campus, my legs feel so swollen and once I hit the stairs to third floor, I wanted to sit and not move and I felt dizzy after wards.

Is this because I am out of shape or what!?

Also, what kind of quick food do you recommend, that is healthy of course? I don't have time to make a decent dinner which involves approximately an hour or two of my time like making perogies with vegetables (onions, potatoes and mushrooms), beef stew, and all of the yummy food my mom would make back at home. :P

Originally Posted by Bhaltair

Slaine!

I gained a lot of pounds in university and I am seeking ways to reduce weight. My girlfriend is already bickering I have a belly now which I haven't had before university. I decided to get a bike to burn off some calories and use the $30 a week in gas on healthy choices. This week is my first time riding the mountain bike and riding on steep inclines get me tired easily and once I arrive on campus, my legs feel so swollen and once I hit the stairs to third floor, I wanted to sit and not move and I felt dizzy after wards.

Is this because I am out of shape or what!?

Also, what kind of quick food do you recommend, that is healthy of course? I don't have time to make a decent dinner which involves approximately an hour or two of my time like making perogies with vegetables (onions, potatoes and mushrooms), beef stew, and all of the yummy food my mom would make back at home. :P

First, when you are out of shape and you start an increased activity behavior, your body goes through a lot of changes (some of which can be painful). The problem that I see with what you have just typed, is that it sounds like you jumped right in with a pretty intense exercise with all the riding and stair climbing. Most people quit within two weeks, when the routine is too much too fast. And I believe this is what is going on with you. In the first two or three weeks of exercise training, your body prepares for an increased workload being exerted on it. This includes establishing an increased number of neural connections so that the muscles can have a larger enervation (for when you build more muscle). It also includes building a larger quantity of blood, and increase blood-flow pathways to prepare for the increased muscle mass. These will make you feel like you have gained significant strength over the course of a couple weeks, but you won't have truly built much muscle mass until after. Until then, you are going to experience the negative affects of muscle tissue breakdown (soreness), and shortness of breath (dizzyness and nausia as well) if you are pushing yourself beyond what you body is currently accustomed to in regards to work being exerted on it.

You should try to do small and easy rides instead, and work into the long hard stretches. I'm not a Doctor, so I cant give you medical advice. I take anti-inflamatory/pain control medicine when I have overworked my body, only during the times in which the pain is pretty intense. My goal when doing this is to control the swelling, which results in faster healing. I also include this with an ice pack immediately after the exercise, and possibly a heat pack before doing the exercise. It helps me with pain and increases the recovery time for healing.

Make sure you stretch before your rides. NEVER stretch a cold muscle, as most injuries associated with stretching is associated with this. Warm them up with a few exercises, then get a good (not heavy) stretch before biking.

As far as food goes, it's not an easy question truly. Your brain can only use carbohydrates as an energy source, and carbs are important for immediate restoration of glycogen stores in your muscles and llver. So if you are spent by the time you get to school, then you might consider giving yourself a few minutes after arriving at the university to re-fuel. Take something high in carbs to help your muscles recover from the ride. Carbs help your brain from feeling deprived of fuel and will give you a renewed energy. However, you can burn out fast, so you need to include something high in protein as well to act as a "slow release" energy. You will feel less hungry over a longer period of time with a good source of protein.

If you are asking how you should eat daily, then that is going to be a much more involved explaination. Remember ... for weight loss .... it's almost all about Calories in vs. Calories out. If you burn more Cals than you consume, you will lose weight. Does this translate to good health? No. It's not healthy to to deprive your body of its basic needs, so the trick is finding a good balance between healthy and decreased calorie intake. This falls in the realms of the type of counseling you can receive from a dietician. Recently, the USDA changed the food pyramid to reflect a greater understanding of what is considered a healthy diet vs. some of the old ideas generally accepted. You can find a good source of information regarding discretionary calories and basic needs there. If you are interested in strategies that I have used for weight loss, then I would be more than happy to post ideas later.

Originally Posted by Philo

His name, is Robert Paulson

In death we have a name.

So I'm not totally off track, I'll add my one bit of advice for working out. In the beginning the most important thing you can do is work yourself into a routine or maybe habit is a better word. If that means you work out hard right away because you like the pain, or you work out lightly because you don't. If it's the day you scheduled yourself to exercise but something comes up don't skip it completely. Drop down and do a set of push ups or run around your block really fast. The key in my eyes is to not get into the habit of skipping things. Form and diet and all that are good and necessary but do absolutely nothing for you if you aren't in the habit of sticking to it.

Originally Posted by TerrorDoll

In death we have a name.

So I'm not totally off track, I'll add my one bit of advice for working out. In the beginning the most important thing you can do is work yourself into a routine or maybe habit is a better word. If that means you work out hard right away because you like the pain, or you work out lightly because you don't. If it's the day you scheduled yourself to exercise but something comes up don't skip it completely. Drop down and do a set of push ups or run around your block really fast. The key in my eyes is to not get into the habit of skipping things. Form and diet and all that are good and necessary but do absolutely nothing for you if you aren't in the habit of sticking to it.

And this is the lifestyle change that is most important. If you can get the habit going, then it gets easier.

In truth, your body will actually have withdrawal symptoms from exercise, once you have it trained to be accustomed to it. Part of getting yourself to crave exercise, is wringing it through a routine for sure. BTW, your body actually gets addicted to the endorphins produced by exercise ...not really exercise itself. Even more specifically, it constantly craves the Serotonin, the feel-good endorphin, produced from exercise. (incidentally, which is produced by laughter, sexual orgasms, good food, etc).

In truth, your body will actually have withdrawal symptoms from exercise, once you have it trained to be accustomed to it. Part of getting yourself to crave exercise, is wringing it through a routine for sure. BTW, your body actually gets addicted to the endorphins produced by exercise ...not really exercise itself. Even more specifically, it constantly craves the Serotonin, the feel-good endorphin, produced from exercise. (incidentally, which is produced by laughter, sexual orgasms, good food, etc).

Oh great, that's just fantastic for people with addictive personalities. HA. I can't believe you don't know where Chi-town is!!! That is a damn crime sir. This is one of the best sports cities in the U.S. Well, of course I am biased.

I'm genetically predisposed to all the obesity stuff so I've been dealing with it all my life. It wasn't until last year that I actually took responsibility for what I was actually doing to myself over and above that. Lost a bunch of weight but when it started to taper down from diet alone I had to actually start excercising, bah. I have a LONG way to go but it's amazing how much better I feel just from cutting out junk and eating tons of veggies. Problem is I love cooking and food is yummy! It's been a challenge to find healthy substitutes without using chemical filled sugar substitutes and things of that nature. Hey, there's a topic for you Slaine. Nature vs. Chemical junk -- where is the nutritionist? :)

Kay... I do have more suggestions, and thanks for throwing that springboard out there. I have to head to work for now, but will be back to type a response today.

Slaine...I needs some help.

I just joined a gym. I have a workout partner (misslaren), so motivation is already pretty good. What I want to do is the following:

I weigh 125, and am 5'2"
I want to bulk up to about 140-150, and make the majority of that be muscle.
My legs are pretty well rounded. My back, chest, abs, and shoulders are fucking shameful, Im girly fucking skinny.
Can you recommend a good routine that will bulk up all listed areas.
Also, I dont have a gut, but I cannot seem to get rid of the little bit of flab preventing me from having a nice flat stomach. I ALWAYS have a little pudge out there, pretty much since I stopped skating/bike riding 24/7 as a teenager...

Also, what recommendations do you have for diet? Shit tons of chicken? Eat some PB before I workout? Any supplements you recommend?

Slaine,
Will you please invent a cure for Lupus...
And what are your thoughts about macrobiotic eating?

Thanks for your feedback Slaine!

My girlfriend tells me I don't eat a lot of fruit and vegetables but the problem with that is I can't buy them in bulk or they will rot by the end of the week. Blaah, this means I have to go to the food store every four days or what!? :P

Originally Posted by Kay

Oh great, that's just fantastic for people with addictive personalities...Hey, there's a topic for you Slaine. Nature vs. Chemical junk -- where is the nutritionist? :)

Kay,

The benefits of losing weight should be enough motivation for you right there. From Type 2 diabetes avoidance to just plain feeling good with less sleep, the benefits are pretty amazing. Keep up the hard work.

I suggest that if you have reached a "plateau" per say, make sure you are still creating a calorie deficit. Changing foods around is always a good way to keep interest in a more controlled diet, but make sure you haven't gone back to eating your deficit up. I've gained 10 pounds since last Drunk Fest from binge eating on weekends (5 pounds came from all the drinking at DF in one weekend). Also, I'm currently recovering from a 5-mile race from the 4th of July, as it did a number on my knees. (I've had one knee surgury already) So exercise is pretty much limited to a bike right now. Regardless, if you are dealing with extenuating circumstances such as I'm doing with myself, then you need to be creative to continue to lose the weight.

First, if you think you are definitely creating a calorie deficit and you are not losing any weight, you might consult a physician to make sure you don't have any medical issues like Hypothyroidism. If you are on birth control, you may do some research regarding weight control while on the pill. <-- I have no experience or knowledge regarding birth control and weight gain. Medications can make you retain water, and gain weight as well. You might look at the side affects any medications you are taking, and deal with them accordingly. See a physician if you think there is no need for the medication, or to find out if there is an alternative that suffers less of a side affect.

If you are "healthy", then you might be overeating and not aware of it. Best way to resolve this is to keep a food journal. Yeah, it's hella boring and a PITA, but it certainly gives you a good idea of what you are eating in calories each day. You might be suprised to find you aren't doing as well as you thought.

Develope creative ideas on how to eat. Some that I have used and had successful results include...

-eat on a 10 inch plate instead of a 12 inch
-eat food in fist-sized portions.
-BBQ days ..mmm.... instead of two hot dogs, cut one dog in half and put in two buns.
-Don't eat chips. Not a good trade-off for bang for your buck.
-Cut the mayo and use something else....mustard is far more calorie poor
-Cheese ... you cant taste the difference between one slice or two. Use one.
-Cheese .... if you want it, eat it. Try to choose a reasonable portion and eat skimmed/low-fat Mozzorella
-No desserts, unless it's low-calorie and you have enough of a deficit that you can afford to eat it.
-No pizza. I love it, but it packs a real punch. If you do want pizza, eat one with lots of veggies and no meat/little cheese
-If you eat fast food, try to eat from the dollar menu.
-Don't deprive yourself of whatever your craving....just control how much you eat. You wlll find yourself binge eating if you do deprive yourself.
-EAT SLOW and ENJOY YOUR FOOD. It takes about seven minutes for our mind to understand that we are full.
-Some foods and spices are considered appetite enhancers. Try to avoid em, if this is the problem. Pepper is a good example.
-Drink water instead of juice/soda. Tea is also a great substitute for something to quench your thirst. High in Anti-oxidants.
-Don't chew gum. It makes you think that you are hungry.
-Stay busy. The less time you have to eat, the less likely you will be tempted to snack.
-Don't drink diet sodas ...the are bad for you and satisfy you less than a regular one. (if you are diabetic, it's a different story)
-You don't have to eat EVERYTHING on your plate.
-Not all vegetables are low calorie either... eat in moderation. An example is an Avacodo.
-Flavor your food with Salsa instead of other creamy type sauces. It's far less in calories, and sometimes can make food even better.
-I just had a salad with salsa as the dressing, and it wasn't half bad.
-Avoid placing yourself in the situation where you will be tempted to eat carelessly. ... no buffets.
-Drink water when you are thirsty. Don't drink energy drinks or sports drinks.
-Spit it out. LOL While dieting, I would crave chocolate and other junk like salami. I used to take a bite, let it melt in my mouth a little bit, then spit it out. (insert whatever sick joke you want here) LOL
-Stop drinking alcohol. Save it for Drunkfest.
-Eat lean meats instead of fatty ones
-Use a vinigarette for dressing on your salads.
-If you are going to eat bread, eat grain rich breads. Avoid enriched bleached flour if possible.
-Drink 1% milk instead of whole milk. You get use to it eventually.
-Lose your love of being full. Fall in love with being content. (with food of course)



I'll keep adding to this list as I think of them.

Slaine -- Thanks for the tips! Great idea for a blog!

Bhal, ha yep it does! I buy some things that aren't ripe yet knowing the will be by the time I get to them. This makes my supply last longer and I don't have to make so many trips to the store.

Originally Posted by Bhaltair

Thanks for your feedback Slaine!

My girlfriend tells me I don't eat a lot of fruit and vegetables but the problem with that is I can't buy them in bulk or they will rot by the end of the week. Blaah, this means I have to go to the food store every four days or what!? :P

If you are riding past a grocery store, give yourself 10 minutes to pick up a couple pieces of fruit. They would serve as a pretty good carb replenisher after your trek. Combine it with a granola bar of some sorts, and you have the perfect recovery combo. However, you need to be mindful that fruit and oats aren't necessarily "low calorie" type foods.