Fit by 60! - TomO's Pledge

Hi Tom!

I don't think I've visited your diary before, but it seems like a very busy and informative place to be lol! :D

Morning Tom, and everybody in here!! Hey T--and Kim--you all read this article, right?

Oooh I'm glad I stumbled across this! I haven't seen a change for over a week when I've had good deficit every day, so I've just gotta be patient and remember the lying scale!


OK, I'm going to bring into public a disagreement I'm having with Coach Steve, not because I'm convinced I'm right and he's wrong, but because I think it's a discussion people can learn something from.

The question is: what is the role of exercise in weight loss?

Steve's position (I hope I'm paraphrasing it right here; if not, I know you'll correct me): Nutrition is the lion's share of it, both in short term and long term weight loss. In terms of physique development, however, exercise and nutrition are equally important.

My position: for short term weight loss, nutrition is the key element. But in terms of long term weight loss, nutrition and exercise are equally important. I believe once you reach your target weight, you won't stay there unless you exercise, even if your nutrition is spot on. Why? because without exercise, as you age, you'll naturally get less active. Also, even with a good diet, you cheat now and then. A solid, life-long exercise program is therefore just as important as your nutritional program in keeping the weight off over the years.

Of course, we all agree that if you let your diet go to hell, you'll gain the weight right back, no matter how much exercise you do. But I'm not talking about that situation. I'm talking about the situation where you continue to watch your diet carefully. At that point, I would maintain, you have to watch your exercise program just as carefully.

Let me say right now that I know FAR less about this subject than Steve! I am more than willing to admit I'm still basically an ignoramus on this subject. But part of my conclusion is based on my life experience, too. Generally, the first step in gaining my weight back after losing it was NOT a change in eating habits, but rather it was getting lazy about exercise. Then, when the weight started coming back on, I got lazy about eating, too.

Flippin eck everyone knows so much more about all this stuff than I do!!! :rolleyes:


So I agree, I will be mute about this "disagreement" because it is a moot point. :)

Mwahahaha playing with words I like it!
 
Hi, Kez, and thanks for dropping by. Yes, it does get busy in here sometimes. People feel compassion toward WLF's senior citizen, I guess! :)
 
Exercise Log - 5/4/2007

Today was steady state cardio day -- UGGH!

I did 24 minutes on the elliptical and 36 minutes on the step mill
Totals: 60 minutes, 1,058 calories
Max HR: 155 (91%)
Avg. HR: 139 (82%)

Tomorrow will be either HIIT or Interval, depending on how I feel.
 
Man - my sodium levels kill me almost every day :eek:
I *average* 4000mg when my max is supposed to be 2400! I recently switched to a low sodium tuna and that is helping - but man that stuff is in EVERYTHING (hence why I'm trying to cut out most all processed foods!)

That stuff is evil!
 
Yeah I agree, it is in absolutely everything. I couldn't believe the stuff it was in. I mean .... milk... I had no idea there was sodium in milk, lol. I'm not watching my sodium because I don't eat many processed things, but I am curious at how much I do consume.

Tom, that's a very interesting discussion you're having with Steve. I think eating is most important and as long as you stay active (not necessarily busting your butt at the gym everyday) but just doing moderate activity, that would be good enough to maintain. But I know from my gaining weight was my crap eating and no exercise, and then to lose my weight I changed my diet and lost so much and then I eventually added exercise. I don't wanna be the skinny fat so I want to tone, which is why I think exercising is important for that. Plus I'm sure if I wanna stay toned once I'm there I will have to do maintenance exercising to keep it. But if that wasn't someone's goal, they might be able to get away with maintaining by diet if they continue to keep track of cal's to make sure they don't go beyond.

You know, you could really argue it both ways, it all depends on the individual I think. I know when I reach my goals I'm going to continue to exercise but it bloody won't be 6 days a week like I'm doing now that's for sure :p
 
Again, it's only an argument in theory.

If you are looking for % of importance, here is my take.

Nutrition is 100% of the equation when it comes to physique transformation.

Guess what?

Exercise is 100% of th eequation too, when it comes to physique transformation.

They are each in their own realm and equally important.
 
Hi Tom. Good on you for keeping up with this plan which is working for you. Sometimes it can be very hard to keep on with the patches that are boring or painful. It's always good to see you keeping on with this thing which does really matter so much.
 
Saturday, May 5, 2007

Weight: 235.8, up 1.4 lbs. from yesterday, and back squarely on my plateau, which so far has only lasted 11 days, so I'm not sweating it.

Food intake yesterday was humungous - 3,421 calories. I was doing really well until dinner time. Marlene signed us up for one of those "free dinners", put on Hilton if you listen to a 2 hour sales pitch about their timeshares. The real prize was a $100 gift certificate to Macy's and 2 nights free at their hotel in Sedona Arizona, where we've wanted to go for some time. So we figured we could stand a pitch for 2 hours in exchange for $400 of gifts and a free dinner.

I did my cardio around 5 pm, and fortunately made myself a protein shake before I left, half of which I consumed before we got there. When we arrived, there were soft drinks and stale chocolate chip cookies, but nothing else in sight. Around 7:15, the first pitch man came on, explaining how the concept worked and showed us a 15 minute video. By this time my stomach was grumbling.

After the movie, they paired us off with their "sales counselors." This was a sorry looking crew if ever I saw one. It looked like the cast and all the extras from "Death of a Salesman." Ken, who was our "counselor" started off by trying to sell us the medium priced time share. We asked about dinner, and he assured us that once we were done, they'd serve us. Then he pitched the high price package, showing how it gave us twice as much, but was only priced 30% more. All we had to do was put down $3,000 that night, and commit to a payment of $330 a month for 10 years, along with $70 per month for maintenance fees.

I was really getting hungry now -- it was 8:30, and no food in sight. Ken saw that we weren't biting, and we told him so. He brought over the "manager" who didn't introduce himself, addressed me as "Bob" even though I had a big name tag on, and threw in free air tickets to Hawaii. Well, that sounded nice. The manager started filling out his "worksheet" with all the info on it, and pushed it over to me to sign. I asked him if this was a contract I was signing. "Sure," he said. "It's the best deal we can give you." Marlene and I told him we never signed anything without sleeping on it. The manager looked disgusted.

Ken was getting exasperated with us. He tried to sell us his lowest price package. No. So he packed up his suitcase and walked away -- no thank you, no "nice to meet you", no handshake. He simply told us, "Karen will come over and give you your gift receipts."

It was 8:50 now. I wished I had taken the rest of the shake with me. Karen tried to sell us yet another package, for only $1,295, which would "lock in" the deal from that night. This went on for another 10 minutes, and we finally said, "Look, we're not signing anything tonight. No. No. No. " She reluctantly gave us the sheet of paper that entitled us to our gifts.

Now we were really hungry. We went downstairs, figuring, "this is Hilton; they're going to have a nice dinner." Wrong. They had a BBQ out by the pool with stale hotdogs, burgers, and potato chips. I was so hungry I asked for a hamburger patty with lettuce leaves, and wolfed it down. I swear it was worse than the chicken wings I offer up to GOM.

On the way home, we passed our favorite Greek restaurant, and I was really hungry by now. Once inside I saw the leg of lamb and went for it. Marlene had saganaki and salad. The meal was delicious, but about 1,600 calories. That, plus the miserable Hilton hamburger, put me over the top for the day.

Fortunately, I worked off 1,050 calories in my cardio, so I actually ended the day with only a 6 calorie surplus. I have a feeling that since I didn't eat until 10 pm, some of the weight gain is actually reflecting the weight of the food I ate at night.

Lesson learned: If you ever go to one of these sales pitches offering a free meal, either eat first and skip the meal, or bring along lots of nutritious snacks in a cooler.
 
That was a toughie - no doubt about it. Lucky you had banked all those minus calories with the cardio. They really made you sweat for those certificates didn't they? At least you got there in the end. :)
 
Man - my sodium levels kill me almost every day
I *average* 4000mg when my max is supposed to be 2400! I recently switched to a low sodium tuna and that is helping - but man that stuff is in EVERYTHING (hence why I'm trying to cut out most all processed foods!)

That stuff is evil!

Debi, this is a great reason to avoid processed food. I'm not sure if the sodium is there because it's necessary, or because it preserves the flavor, but it's a real killer. There are some soups I like from Trader Joe's, and they're very nutritious, except for the sodium, which is around 2,200 mg.

Tom, that's a very interesting discussion you're having with Steve. I think eating is most important and as long as you stay active (not necessarily busting your butt at the gym everyday) but just doing moderate activity, that would be good enough to maintain. But I know from my gaining weight was my crap eating and no exercise, and then to lose my weight I changed my diet and lost so much and then I eventually added exercise. I don't wanna be the skinny fat so I want to tone, which is why I think exercising is important for that. Plus I'm sure if I wanna stay toned once I'm there I will have to do maintenance exercising to keep it. But if that wasn't someone's goal, they might be able to get away with maintaining by diet if they continue to keep track of cal's to make sure they don't go beyond.

You know, you could really argue it both ways, it all depends on the individual I think. I know when I reach my goals I'm going to continue to exercise but it bloody won't be 6 days a week like I'm doing now that's for sure

Risty, I plan on keeping up my program, even when I reach my target weight, though I may do cardio for only 40 minutes instead of an hour, and more more toward HIIT and do less steady state. However, if anything, I expect the weight training to be even more intense. My plan is to get to my target weight of around 200 lbs., and then gain 5 pounds of mostly muscle, then try to lose 5 more pounds of fat. I know that will be tricky, so I'm hoping Steve's still around here by then!


Again, it's only an argument in theory.

If you are looking for % of importance, here is my take.

Nutrition is 100% of the equation when it comes to physique transformation.

Guess what?

Exercise is 100% of the eequation too, when it comes to physique transformation.

They are each in their own realm and equally important.

That's what I figured. But you know me -- very detail oriented. I couldn't imagine that we really disagreed on this, but I'm glad we had the discussion anyway.


Hi Tom. Good on you for keeping up with this plan which is working for you. Sometimes it can be very hard to keep on with the patches that are boring or painful. It's always good to see you keeping on with this thing which does really matter so much.

Thanks, Felici. SS Cardio is the part of the whole thing where you just have to drag your ass into the gym and DO IT.
 
Lesson learned: If you ever go to one of these sales pitches offering a free meal, either eat first and skip the meal, or bring along lots of nutritious snacks in a cooler.


Oh gosh, Tom, I feel for you and Marlene....I just throw those things in the trash...its not worth the agony of sitting through and being hassled for hours...I have learned the hard way a long time ago...hehehe...unless of course I was gonna buy one.

Hmmm....Wonder if the folks who buy one...get that same crappy meal, or if they are shuttled into the restaurant for steak and lobster??
 
Oh gosh, Tom, I feel for you and Marlene....I just throw those things in the trash...its not worth the agony of sitting through and being hassled for hours...I have learned the hard way a long time ago...hehehe...unless of course I was gonna buy one.

Hmmm....Wonder if the folks who buy one...get that same crappy meal, or if they are shuttled into the restaurant for steak and lobster??

You know, we were wondering that, too. That would leave a REALLY sour taste in your mouth to plunk your money down, and then get a cold, burnt hamburger as a reward!
 
OK, I'm going to bring into public a disagreement I'm having with Coach Steve, not because I'm convinced I'm right and he's wrong, but because I think it's a discussion people can learn something from.

The question is: what is the role of exercise in weight loss?

Steve's position (I hope I'm paraphrasing it right here; if not, I know you'll correct me): Nutrition is the lion's share of it, both in short term and long term weight loss. In terms of physique development, however, exercise and nutrition are equally important.

My position: for short term weight loss, nutrition is the key element. But in terms of long term weight loss, nutrition and exercise are equally important. I believe once you reach your target weight, you won't stay there unless you exercise, even if your nutrition is spot on. Why? because without exercise, as you age, you'll naturally get less active. Also, even with a good diet, you cheat now and then. A solid, life-long exercise program is therefore just as important as your nutritional program in keeping the weight off over the years.

Of course, we all agree that if you let your diet go to hell, you'll gain the weight right back, no matter how much exercise you do. But I'm not talking about that situation. I'm talking about the situation where you continue to watch your diet carefully. At that point, I would maintain, you have to watch your exercise program just as carefully.

Let me say right now that I know FAR less about this subject than Steve! I am more than willing to admit I'm still basically an ignoramus on this subject. But part of my conclusion is based on my life experience, too. Generally, the first step in gaining my weight back after losing it was NOT a change in eating habits, but rather it was getting lazy about exercise. Then, when the weight started coming back on, I got lazy about eating, too.

I am so glad I read this. Hey Tom, check out my ticker!!!
 
Man, I'm sorry Tom--I totally feel you. I HATE sitting around, starving. It always ends the same: me grubbing down a huge meal, too fast, my brain can't tell I've had enough, and I go for even more. By the time its registered I'm full, I'm stuffed and I've had 800+ calories in a single meal. Sorry about the torturous sales pitch. Lamb, eh? Hee hee, when I was little I guess my family could tell I wouldn't be much of a meat eater. They were having lamb, and when I asked what it was and they told me, I said, in my four-year-old voice, "(Gasp) Lammie?! NO!" and refused to eat it.

Don't get me wrong, I hope you enjoyed it! LOL!! :)

Thanks for all your help and I messed up in my thread--I meant 5 lbs per MONTH not WEEK, Doi! Type-o :eek:
 
Valerie, the lamb was delicious. But the worst part about getting really hungry for me is that I wolf down the food, never giving my stomach time to send the signal to my brain that I'm full. Then, when the signal finally does get there, I feel so full I can hardly move -- UGGHH!
 
Mee too!! My friends would actually make fun of me because they said I ate too fast. They were right, but IMO I thought they had an eating disorder because it would take them 20 minutes to eat a few grams of food. They would take the tinest bites and wait forever---and STOP eating in the middle if the meal. Actually, those same friends were really skinny and had suffered from anorexia. But still, making fun of me didn't make me eat much slower and it was really annoying.

It is another of my hurdles--I tend to eat quickly and it's something that feels out of my control. I have been just dealing with a small portion, eating it however I want, and stopping. I still feel hungry, but then in 10 minutes my body registers it and it's over. Until the next meal.

I would say: eat slower. BUT I can't even take my own advice: (

One thing that is cool about eating 2400 calories a day lately is that I can snack almost constantly for the first half of the day on somewhat low calorie foods and I still would have room for a decent dinner.
 
I haven't been very successful slowing down my eating. It's just too ingrained in me, I guess. What has worked for me is what you do -- lots of snacking, especially before dinner. I'll either have a protein shake an hour before, or a little bowl of dried blueberries and nuts. Then I go into the meal not nearly as hungry.
 
Wow, Tom, that sales pitch is the funniest thing....but I guess not so much to you at the time. I tried to talk an ex-boyfriend into going to one once in Vegas cause I wanted the freebies but he refused....I stayed mad about that for weeks...guess now he knew better. Food wise it was just one of those "no win" situations...not like you could have predicted you'd be held hostage and fed crap at the Hilton:D

About the "fast eating", I can't really comment considering I've just finished scarfing down my dinner in about 8 mins. flat (thank goodness I'm home alone right now because I appalled myself at how fast I was eating :eek: ) I figure by the time I finish reading posts on this thing my mind will have gotten the "I'm full" signal.
 
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