Your Input Please!

[Greenhorn Gal]

Hi, all! I just registered on this site after looking for a place to discuss fitness and weight related issues with smart people! I am very impressed with how knowledgable and supportive this site seems to be! ...and hopeful that some input from you all might help me on my journey.

I am 33, F, 5'8", 260, and recently embarked on my weight loss journey. Did lots of the right things--started journaling calories and foods eaten, joined a gym, started working out 4-5 times per week, etc. I have lost about 10 lbs so far in the past 6 weeks.

My starting fitness level was a resounding 0. Working at a desk for 60-70 hours per week and spending way too much free time driving has done a number on my body. Every aspect of my physical condition sucks, except that I obviously have enough strength to drag around a very big body from place to place. I have been working out for about 2.5 weeks, going to the gym 4-5 times per week. I am basically on the treadmill (walking) for 30 minutes or so, working as hard as I can. I monitor my heart rate, and made some cardio improvements in the short time I have been there. I am working at about the 70-80% max heart rate, as a beginner--mostly because my starting heart rate was over 50%!

As I am looking forward to a long term change, I do not want to injure myself and limit my ability to exercise. I want to work as hard as I can every workout. I do not want to be so conscious of causing injury that I fail to work myself at the max capacity. Any suggestions of what I should be doing? After the 30 mins of cardio, I lift weights for my lower half--my top half bulks up too quickly and I do not want to look like a German-lady football player when I am done. The weightlifting/partial circuit work lasts for about 15-20 minutes, with the goal of imrpoving strength for better gains on the cardio work where I think I will lose the most fat.

I can only do about 2-3 minutes on an elliptical trainer before my legs/knees give out. I fear looking pathetic in public so I only go on that machine when no one else is there. I have added 10-20 minutes on the bikes to try to strengthen my thighs so one day I can attempt the ellipticals in front of people.

I try not to beat myself up too much--I know that being there is important. I am very conscious of being the "new fat lady" at the gym--the one everyone watches huff and puff and sweat and turn beet red, laughing because I am only going 3-3.5 miles per hour on the treadmill and look like I'm going to die when I'm through! Oh well--I guess you have to start somewhere!

I am reading about HIIT on this site--is this something I should incorporate into my workout? How? If not now, then how do I know when my bod is ready for the next level?

As far as diet goes, I think I'm doing mostly the right things--created a calorie deficit, monitor what I eat, etc., etc.--are there any supplements that I should add to my routine in order to maximize the benefit?

Thanks for any advice you can offer!

 

[Dallen]

First off, congratulations on the new way of thinking.

Second, here's the problem:
1) No one at the gym thinking you're the new "fat" person. If they do, change gym or talk to a manager about it. If that was at my gym, I would constantly make sure that person get a talking to. I speak up when someone says something like that because I know how hurtful a comment like that can do someone being at the gym.
2) 4 out of 5 people who suddenly make life changes quit after about 1 week. They go to the gym, do something they don't like, and quit after they don't get the results they want. I've seen it 100s of times, and I only been at my gym for about 7-8 months now.

Here's what to do: find something you like to do. Remember, you only quit when you are motivated to do something. Motivation fades, like beauty and health. Doing things you find fun is what keeps you going. Don't "motivate" yourself, instead "find something you like to do, and continue doing it if you find it fun." You made it to week 2, now make it to week "all your life." Remember, exercise doesn't have to be, "work until you can't breathe or else you're not working hard enough." Just remember, go out and do something. If you like walking 30 minutes, do that. If someone tells you, "well that's not burning enough calories and you'll never lose weight doing that." Then ask them, "Well what's better, doing 0 minutes of walking, or burning 100 calories a day (multiply that by 7, you just burned 700 calories versus burning 0 doing nothing)."

As for diet: remember, just be careful. In this modern world, it's hard to eat 100% healthy all the time. Don't let a diet get to your head. Just eat in moderation, and just be true to yourself when you are faced with something you don't like. You will find, in your quest for eating right, that it's hard to do it. Some days you will get intense cravings, while others you'll feel horrible about it. Don't worry, it's all normal. Just be honest with yourself, don't stress about "good" and "bad," and just make sure you eat things you like to eat and continue eating it. Don't sweat if you find you don't lose weight in a given week. Remember to yourself, diet is not about what you eat in a given meal, or day, it's about the total choice you make. You will find that thinking like this will make it so much easier because (1) you didn't put food as good or bad, and (2) you can enjoy yourself while at the same time not focus on the the "bad" part of your meal.

All in all, find stuff you like to do and do it. Try out HITT, if you like it, continue doing it. You're not going to not lose weight by not doing it. Just remember, if you don't like it, stop doing it! If you like it, keep doing it! Weight lifting is fun, but don't worry, it won't make you bulky. Again, if you like it.... you better keep doing it!!! Keep your head up, and don't let negative thoughts trick you into not continue doing what you're doing. Remember, fitness is about state of mind, state of mind translates to state of physical well being. It's all about the inside, that comes out on the outside. When you think negative, your physical actions will also be negative.

 

[CodeMonkey]

Congratulations on your lifestyle change! I don't have much more to add than Dallen, but as far as the "new fat girl" at the gym, I doubt people see it that way.

Personally, when I someone really overweight at the gym, I'm proud of them. I know it sounds corny, but I think to myself "there is someone who is motivated to change". It's a positive thought for me. Many people I've gone to the gym with feel the same way, if anything overwieght people at the gym are admired rather than ridiculed, because everyone knows how hard it is to change habits and a lifestyle. Thats just my perspective.


Keep up the good work!

 

[Greenhorn Gal]

Thanks to both of you for your support! I really didn't mean to sound negative in my post--I don't feel negative. I do feel somewhat self-conscious, but am just working through it. I've always been somewhat of an overachiever--it is humbling to be so far off base on something as important as my health.


What are your thoughts on "how hard to push"? I read some more about HIIT and feel it is a bit beyond my current fitness level. Is it good or bad to be working at 85% max heart rate at such a wimpy fitness level? Should I push it harder or longer? While I do feel like I'm dying, I can continue indefinitely doing so, so should I kick it up a notch or just be happy where I am? Is it more beneficial for me to increase the incline on the treadmill or increase speed?

If you wanted to burn 100 lbs of fat, would you do so walking uphill or on a level surface, perhaps faster? Or does it really not matter?

 

[CodeMonkey]

Some may argue with me, and they may know more than me, but personally, I gradually worked up to where I am today. I go until I feel uncomfortable, but I don't push to a point where I could be injured. I did in the beginning and hurt myself a couple times and figured out that when you're hurt, you cant exercise for a week or more, so it really does you no good to push too much.

As far as heart rate goes, ask your doctor. I've kept in close contact with mine during my little fitness project, and I think thats the best thing for anyone to do. But personally, gradual increases has worked for me. You don't get as discouraged that way also.

 

[BikeSwimLaugh]

As far as the "new fat girl" at the gym, I doubt people see it that way. Personally, when I someone really overweight at the gym, I'm proud of them. I know it sounds corny, but I think to myself "there is someone who is motivated to change"

OH HELL YEAH......C-Monkey is totally right!!!!

When I see someone "new" at the gym, I think "Good for them!!!!" and I even want to go upto them and congratulate & encourage them.

Let me make this clear: The only time I look at weight-challenged people in disgust is when they're in the buffet line and they're using 2 plates cause they can't get enough food on one plate and they don't wanna get up any more or sooner then they have to.

YOU are at a gym...YOU have taken the initiative to do something hundreds of thousands of people ignore. Bless you, support you and all the best to you!!!!!

People aren't looking, but ya know what....LET THEM SEE YOU...cause in a matter of short weeks they're also gonna see LESS of you. I realized my mom was right when she said other people don't look or care nearly as much as you think. Coincidently she was wrong about that part about going blind if I...nevermind. But you get the point!

I'd like to copy & paste an edited version of what I wrote a few weeks back:

First and foremost I congratulate you on making the decision to lose weight. Our bodies evolved from a time when food might be scarce and so we learned to store fat when we had excess and slow our metabolism's down when we didn't. We also were a lot more active back then and today many of us are desk-dwellers...so it's tough!

Before going further, I want to run something by you. Today I am 42 and if I could go back in time and change just one thing...it would be to travel back to when I was a teenager and beg myself to lose weight. Please believe me on this. My experience was that being fat was like a badge of disgrace, kids teased me and the torment burrowed deep into my self-esteem. The entire course of your life will be determined by your own self-image and how you feel about yourself. Nobody can hurt you if you don't let them...and if you don't feel good about yourself, then yo have no foundation to build upon. From this premise we could expand to many areas of how being overweight can affect you...but all psychology aside I can assure you losing weight will help ensure a more healthy life..and that alone is worthwhile enough a reason.

So yeah...you've got the desire, will and intent...but let's put some education behind it. I'd highly suggest the following books:

ULTRA-METABOLISM by Mark Hyman, M.D.
YOU ON A DIET by Michael Roizen & Mehmet Oz, M.D.
SOUTH BEACH HEART PROGRAM by Arthur Agatston....it will scare the crap out of you by making you realize just how horrible being over-weight and eating bad is for your heart.

In general:

1) Read the books, learn about diet & exercise OR get a counselor who does
2) Start eating well-balanced, healthy meals....about 4-5 per day and 1,600 per day sound fine. Learn about food; it's not all the same!
3) At least 3x per week get a good hour of cardio
4) Do some weight-training 2-3x per week
5) The key to losing weight is calorie-deficit....eat less then you need
6) Move more, eat less...and eat smart

Don't diet harder, diet SMARTER....

--end previous post--

Okay...I do NOT suggest dabbling with HITT. In your post you mentioned you can only go a few minutes on the elliptical machine before becoming uncomfortable...if that is the case, you are nowhere near ready to get into a High Intesity Interval Training program...you'll have to work upto that but it'll come. For now, even nominal exercise will reap vast results!

Exercise is great, but more then anything what you put in your mouth will dictate your results. For me, exercise leaves me feeling so good that I don't want to eat junk...it sets the stage mentally for me. It also burns calories too, but the psychological effects are the best part.

Be patient, it took years to put on the weight, it won't fall off over night...and even when it does come off, in the mirror you may not notice things because it'll happen so gradually. Watching for weight-loss is like trying to watch hair grow! I lost 40+ pounds and kept looking in the mirror wondering when I'd see a difference!

There are many things I'd like to tell ya....but more then anything: congratulations on your new lifestyle...you will love what you will be doing for yourself, you're young enough to enjoy it and as the weeks go by, it WILL become easier and easier. Just like trying to return to regular sugar-rich cola after getting used to diet....you won't be able to go back to gorging and over-eating. It will happen and you not only can do it, you will do it!!!!

Welcome!

 

[flyinfree]

this is a great post from you Steve. A great p[ost in deed.

To the OP (origional poster)

in 1992 I was 240 lbs, total fat, 46 inch waste, no muscle, just a dumb has been extremem athlete 9tried t make it in surfing, parkour, and skate) no luck. poor me......

i saw a marathon on TV and the faces of the finishers intrigued me. It took me two years to "finish" my first marathon.

This weekend I was mountain biking, extrmem style, and skydiving. Last weekend I ran 27 miles is a bit over 4 hours. I am currently trainin for Ironman. I may not be a "looker" but i feel very good about how I look and feel.

Read between the lines. Lifestyle of YOUR choice is what you want. YOU CAN DO IT< GET IT AND HAVE IT!!! BELIEVE... pleeeease believe.

If you stay long enough to get to know me, you will find i am nothing special at all, and really kinda of a dummy. If I can overcome obesity, so can you. BELIEVE.

you are a precious creation, treat yourself as such. Love yourself from the inside.

Welcome to the forum,
sweat daily
FF

 

[deschain]

What are your thoughts on "how hard to push"? I read some more about HIIT and feel it is a bit beyond my current fitness level. Is it good or bad to be working at 85% max heart rate at such a wimpy fitness level? Should I push it harder or longer? While I do feel like I'm dying, I can continue indefinitely doing so, so should I kick it up a notch or just be happy where I am? Is it more beneficial for me to increase the incline on the treadmill or increase speed?

If you wanted to burn 100 lbs of fat, would you do so walking uphill or on a level surface, perhaps faster? Or does it really not matter?

85% is a bit high for starting out. Instead of focusing on HR% (the basic calculation used by the cardio machines can be quite wrong) - focus on what's called the Ratings of Perceived Exertion (RPE). If 0 is laying on a couch, and 10 is running a marathon/can't go any harder/about to pass out (you get the idea) - try to stay around 4-6 at first (hard enough to feel like you're working and breaking a sweat, but not about to fall off the machine).

Also, do the whole circuit of machines. As you build a bit of muscle, you will start to burn fat as well, and there will be a gradual switch - it just takes time and work.

Eventually, it would be good to work toward things like HIIT, and more freeweight exercises, etc, but don't worry about all that right now. Just be proud of yourself, and keep that mental image of your new body in your mind at all times!

 

[Wrangell]

Hi, all! I just registered on this site after looking for a place to discuss fitness and weight related issues with smart people! I am very impressed with how knowledgable and supportive this site seems to be! ...and hopeful that some input from you all might help me on my journey.

I am 33, F, 5'8", 260, and recently embarked on my weight loss journey. Did lots of the right things--started journaling calories and foods eaten, joined a gym, started working out 4-5 times per week, etc. I have lost about 10 lbs so far in the past 6 weeks.

Congrats on your progress so far - well done.

Are you working with a personal trainer at the gym - i.e who designed your workout plan ? What are your long term goals ?

Have you had your bodyfat% measured at the gym ?

I noticed you are journaling - do you document your workouts as well ?

How many calories do you target for each day ?

My starting fitness level was a resounding 0. Working at a desk for 60-70 hours per week and spending way too much free time driving has done a number on my body. Every aspect of my physical condition sucks, except that I obviously have enough strength to drag around a very big body from place to place. I have been working out for about 2.5 weeks, going to the gym 4-5 times per week. I am basically on the treadmill (walking) for 30 minutes or so, working as hard as I can. I monitor my heart rate, and made some cardio improvements in the short time I have been there. I am working at about the 70-80% max heart rate, as a beginner--mostly because my starting heart rate was over 50%!

When you workout at this level on the treadmill - how is your breathing ?

For example, could you carry on a halting sort of conversation or are you winded and pretty much gasping for air for much of the workout ?

As I am looking forward to a long term change, I do not want to injure myself and limit my ability to exercise.

Could you be more specific - i.e what are your ' specific ' goals ?

For example .....improve some body measurement ( inches ), drop a dress size, drop ' x ' pounds of fat, achieve a fitness goal ( i.e run a 5K ).

I want to work as hard as I can every workout. I do not want to be so conscious of causing injury that I fail to work myself at the max capacity. Any suggestions of what I should be doing?

You're a beginner - you said you've only been training for 2 1/2 weeks.

You're in a learning mode and in a mode where your body and it's muscles tendons etc. are adjusting to this new training and are having to adapt.

So, over the next 6 weeks or so I would focus more on learning how to do the weight training exercises properly in terms of form and the variety of exercises available to you ( this is where a trainer can be of a huge help ) and focus less on going to ' max capacity " just yet. Start slowly and then eventually work up to a level of weights and cardio training that represents a max level of training for you.

After the 30 mins of cardio, I lift weights for my lower half--my top half bulks up too quickly and I do not want to look like a German-lady football player when I am done.

What makes you say that ?

btw - you won't " look like a German-lady football player " if you do upper body training...do upper body training.

The weightlifting/partial circuit work lasts for about 15-20 minutes, with the goal of imrpoving strength for better gains on the cardio work where I think I will lose the most fat.

I can only do about 2-3 minutes on an elliptical trainer before my legs/knees give out. I fear looking pathetic in public so I only go on that machine when no one else is there. I have added 10-20 minutes on the bikes to try to strengthen my thighs so one day I can attempt the ellipticals in front of people.

Is this due to joint pain or aching or do your legs start to feel like their ' burning ' ?

Which would you say causes you to stop your training first - your wind / breathing or your legs giving out ?

What is your 10-20 minute bike workout like ?

I try not to beat myself up too much--I know that being there is important. I am very conscious of being the "new fat lady" at the gym--the one everyone watches huff and puff and sweat and turn beet red, laughing because I am only going 3-3.5 miles per hour on the treadmill and look like I'm going to die when I'm through! Oh well--I guess you have to start somewhere!

Exactly.

It usually takes years to get out of shape, so it may take a bit of time to get back into shape.

The key is to set LONG TERM specific, measurable and realistic goals and to have a plan of attack on how to get there in my view.

I am reading about HIIT on this site--is this something I should incorporate into my workout? How? If not now, then how do I know when my bod is ready for the next level?

Forget about HIIT for now.

You need to have a solid aerobic base first in order to do HIIT safely IMO. For me, that solid aerobic base translates to being able to do a 30 minute uninterrupted cardio session for at least 30 minutes somewhere around 75% MHR ..but that's just me.

However, that is not to say that you can't at some point introduce some less intense form of intervals into your cardio sessions. Again, I would probably think about some mild form of intervals once you can do 20 minutes of uninterrupted cardio regardless of the intensity level.

As far as diet goes, I think I'm doing mostly the right things--created a calorie deficit, monitor what I eat, etc., etc.--are there any supplements that I should add to my routine in order to maximize the benefit? Thanks for any advice you can offer!

Can you give us some more details on your diet ?

- calories per day ?
- number of meals per day ?
- how much of fat, carbs, protein etc. ?

 

[Greenhorn Gal]

Thanks to all posters for your encouragement and wisdom! I really appreciate it! I will try to answer everyone's questions here--

Goals--
--Achieve a healthy weight--140-160; yes this means I have 100-120 lbs to lose.
--Have an attractive appearance

I know this will take a long time--I didn't get fat overnight and I won't get skinny overnight. I started making dietary changes about 8 weeks ago, joined the gym about 3-1/2 weeks ago. I fiddled with Atkins, nad just began to journal daily what I ate. Additionally, I calculated my BMR and found a website where I could load in my daily activities to determine the amount of calories burned daily.

My diet doesn't follow any specific plan at this point, though I have dabbled with Atkins and WeightWatchers/points. I am taking lots of educational points that I have learned about diet and am simply watching what I eat. I eat 4-6 times per day, small meals. My BMR is 1987, so without exercise, on a 1500-1600 calorie diet, I am automatically at a calorie deficit. Enter exercise, and I should be doing well, right??

I am not working with a personal trainer--I cannot afford the cost right now. I know the value of a trainer, but I just added the expense of the gym and simply cannot add more right now. There is so much information available on the Internet, I just have to make do with that.

I have not had my body fat measured--I don't know if I can face that reality right now--my BMI is like 39.8 or something, just a hair short of "You so fat yo grandbabies'll be born with cellulite!" I have not journaled my workouts, but that is a good suggestion, deschain, so I will start. I walk, fast on the treadmill--running is not yet an option.

Since cardio burns fat, and there is so much of it impeding many other bodily movements, I figured that would be a good place to start. I started with 30 mins on the treadmill, easily achieving 70-80% max heart rate for my age, because I was so out of shape. I have worked up to 40 minutes, and while I do hit that level, it isn't for quite as long as it was in the beginning. I do not wish to talk at all at the height of the workout, but I could achieve a halting conversation if I had to. I try to control by breathing pace because my body works better that way!

I do the whole circuit--expect for this one machine that I am not strong enough to work on at all. I don't really consider this to be my focus--I feel that the cardio will burn fat and removal of the dead weight is the most important fitness goal and that cardio will best achieve it. Am I mistaken?

I have read on this site that you will only add muscle if you are in a calorie surplus, and you will not do so while in a calorie deficit. Is this true? If so, why am I "adding muscle" right now? I am definitely in a calorie deficit! My arm muscles do not look graceful and lithe--I am naturally broad shouldered so I wind up looking like a football player (at least I did in the past). I am afraid if I lift or train my top half I will look like Helga the Viking Lady.

I'm OK with the burning on the elliptical, but my legs just do not have the stamina for more than 2-3 minutes. I do not have any joint pain--just an overall lack of strength and stamina. I address this by working out on a bike, level 5, for usually 10 minutes or so--just working to build the strength and stmaina of my leg muscles. I feel I am ready to go back on the elliptical and make myself do it for 10 minutes. I will probably not be able to walk, but I'm gonna give it a shot!

I have forgotten about HIIT. I just want to burn fat fast! I have to admit that I did have higher expectation as far as results go for the first 3 weeks than what I have actually achieved. I haven't lost any pounds (OK, one, maybe two if I'm thirsty and just peed). I think I lost an inch or two but not enough to really affect the way my clothes fit. I think I am just holding onto my fat a little better than when I first started. Overall, I do feel better--I dont' get winded after going up a flight of stairs. My resting heart rate has dropped ddramatically. My blood feels "cleaner"--weird, but that's the only way I can explain it. I am not unhappy with the results but I do wish they were more measurable.

Shoudl I try Atkins with more fervor to chemically trick my bod into losing some pounds? I think if I did that for a month or two, it might be the catalyst that I need in order to see some progress. Or, am I just not giving it enough time??

As I said, I am pretty unscientific about my diet. I shoot for about 1600 calories per day--4-6 small meals of healthy stuff. More vegs, etc--no snacky foods at all. I have 3 kids and a husband, work 50-60 hours per week, and making separate meals is not possible. I figure, even if it isn't a "program" so to speak, it is a HELL of a lot better than what I was doing before! Until I find a diet plan or thought process that really inspires me (and yes, I am researching), that is my plan.

Thanks again, all, for all your advice and input! :jump1: