New & I have a few questions!!

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sugarplumz

Joined: Sep 13
Posts: 2

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Posted: 14 Sep 2013, 13:53
Greetings from California Smile
I'm 22yo/ 150 lbs/ 5'4.
Okay so, running has always been uncomfortable with me and pretty painful/stressful so I've totally given up on trying to work out through running..
1.)Does anyone know why it hurts for me to run?
2.)And is there a better more(or equally) effective way to lose weight??
&
3.) When should I start drinking Whey Protein?
4.) Or should I even drink Whey Protein??
5.) Has anyone tried to use apple cider vinegar to help with weight loss?? Any results on that?

As you all can see I need A LOT of help to get started... I'm really lost and I just want a great start because I'm really stressing out about my weight right now.

Please please please help Sad
Melon00

Joined: Sep 10
Posts: 5

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Posted: 14 Sep 2013, 14:15
1) Running is considered high impact, and REALLY taxing on your body. I never run because I don't like it, personally. There is nothing more efficient with getting you in shape than calisthenics (using your own body weight as resistance). I personally love Insanity, but my wife loves Turbo Fire. I like programs like these because they have a routine you can follow, so you aren't dependent on your own will power to keep you going. You just follow the schedule.

2) you don't need to exercise to lose weight, and you can out eat any exercise regime. Period. Calories in vs. calories out is all that matters to lose weight. I am in Afghanistan, on my feet all day in 110°F heat and exercise 6 days a week, and have still managed to put on 5 lbs in 6 weeks, so I am living proof of that.

3) I am not a fan of protein drinks because you really don't need them and I think they are a waste of money. You can get all you need from diet alone for protein. I am able to eat 150g of protein a day, just through eating a balanced diet (which is about 70g more than I actually need).

4) See answer 3.

5) Never heard of it. Calories is all that matters.

Begin with step one...keep track of your food intake on this website (and associated app), and take it from there one step at time. Don't plunge in with both feet and get overwhelmed and lose motivation. Note it is helpful and motivating to hang out with people that share the same goals as you in the diet/exercise realm. You will feed off each other and more likely to stick with your program.
FrostyLady

Joined: Dec 09
Posts: 366

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Posted: 14 Sep 2013, 14:57
As for running,you can teach your body by doing walk-run intervals. and try fast pace walking for a week before you start intervals.
The best way to lose weight is eat balanced meals and avoid sweets.
Protein shakes are not necessary if you have a balanced diet.
There are no miracle cures for weight loss!!! A balanced diet is the best way to do this. And of course, portion control!!
Try logging every bite you eat. That should be a good start!

kmesiab

Joined: Sep 13
Posts: 15

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Posted: 14 Sep 2013, 20:55
I hate running. It's hard on the body and incredibly boring. I have friends who are avid runners, so kudos to all the runners out there.

I've found that cycling is much more satisfying for me. You can travel further, which translates into seeing more, staying mentally engaged by the view and low impact.

I have so much fun I suddenly realize I've gone 45 minutes at a great heart rate.

When you get very tired, you can cruise for a bit.

One thing to remember is cycling is about cadence. Moving your feet at a consistent speed. Use your gears to account for changes in terrain to keep that steady cadence.

Every now and then you can burst into a sprint for a few minutes, then relax again, often called circuit training.

You burn more fat with long sustained mild exercise. Get your heart rate up just enough to huff and puff a little. Stay there and enjoy the fresh air, sights and sounds.

The average beginner cyclist rides around 10 miles an hour. Ride for 30 mins and you'll cover around 5 miles. After a week or two you'll be up to an average of 12 miles an hour.

Buy a road bike. A decent starter bike will run you 300 bucks on craigslist. Choose an aluminum frame with carbon fiber forks.

Good brands include Cannondale, Specialized, Fuji and Felt. If you can, find one with Shimano derailleurs.

If you've got money to burn, go full carbon!

Grab a friends road bike and take a slow 20 minute cruise. You'll be hooked.
ClassicRocke...

Joined: Jan 13
Posts: 934

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Posted: 14 Sep 2013, 21:30
Hiya Sugar...

Which part of your body hurts? If it worries you, see a doctor and get it resolved. As to the type of exercise you do, it all depends on what you want to do. There is no specific exercise that needs to be done. Just be active. As to which diet works best, it all depends on the person. Some do cico or calories in calories out; some do lc which is low carb; there's weight watchers and oodles of others. You decide which one seems to fit your needs and the foods are pleasing to you. You should be happy with what you eat.

I do use a protein drink. I use it in one of two ways...1. after a heavy workout. Especially if I do strength training. It helps build muscle, which helps burn fat. 2. If I am unable to meet my quota of protein for the day, such as today, I have a shake. Which I didn'tEmbarassed (stomach issues). And the amount of protein you have per day is usually based on the type of diet you're working.

Good luck.



Goal: 160 by 5/1/2014--Okay... I didn't make it. Such is life.
155 or less by 9/1/2014

May I be free to be the me that I came into this world to be.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 14 Sep 2013, 21:34
I never run. I don't think I'll ever be a good runner. I do, however, walk quite a bit.

But what REALLY has been a kicker for me in exercise is strength training. Whilst running (and all other cardio exercise) makes you burn quite a bit of calories right here and right now, strength training makes you burn more calories ALL the time. It's a much better investment for you.

I wrote an entry on this a few weeks back - I think I described it much better then than I am able to right now (it's 4:30AM in Denmark).

http://fatsecret.com/Community.aspx?pa=fp&dietid=0&m=399536#399536

I hope it helps.

What's important is that you find a workout routine that works for YOU.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kmesiab

Joined: Sep 13
Posts: 15

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Posted: 14 Sep 2013, 21:35
"Just be active."

Fact: Best advice.
kmesiab

Joined: Sep 13
Posts: 15

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Posted: 14 Sep 2013, 21:39
each pound of muscle burns an extra 500 calories a day doing nothing.
bugzbetty

Joined: Sep 09
Posts: 88

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Posted: 24 Sep 2013, 03:40
kmesiab wrote:
each pound of muscle burns an extra 500 calories a day doing nothing.

That's a great statistic and a very good reason to work out.
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 24 Sep 2013, 06:15
Yeah, I don't think that is accurate! It depends on the person, your gender, weight, and basal metabolic rate. Muscle does help burn more calories and fat, but I doubt 500 calories worth.
shmiller

Joined: Mar 10
Posts: 504

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Posted: 24 Sep 2013, 06:56
I'm not sure the math works out there. If my bf% is 27% and I weigh 135#, that means I have a lean body mass of about 98#. Of that, let's guess that 40# is muscle (which is a totally random estimate, but makes my point). If each pound of that burns 500 "extra" calories, that means my muscles alone burn 20,000 calories, which doesn't include the calories I burn just being alive. I so wish that were true. Though I'm sure you're right that muscle burns more calories being alive than does fat, but I don't think it's quite that much.
"The grass ain't greener, the wine ain't sweeter, either side of the hill" The Grateful Dead
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 24 Sep 2013, 07:40
http://www.builtlean.com/2013/04/16/muscle-burn-calories/

This sounds much more reasonable to me. What IS noteworthy is that a lb of fat (supposedly) burns about 2-4 calories per day, and a lb of muscle (supposedly) burns about 6-10 calories. It still IS a great investment, but it doesn't make eating everything in sight an option.

I can tell that my RMR and BRM are up SIGNIFICANTLY after I started being serious about building muslce. Today I have a BMR of 2100 and my maintenance RDI is about 3000. Not too shabby.

It still doesn't give me permission to munch pizza or candy daily (even if it does happen...). Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mummydee

Joined: Feb 10
Posts: 2,077

      quote  
Posted: 24 Sep 2013, 07:59
a very interesting theory here, http://www.bbc.co.uk/news/health-17177251

and watch his video http://www.dailymotion.com/video/xz2fwb_the-truth-about-exercise_lifestyle
mummydee

Joined: Feb 10
Posts: 2,077

      quote  
Posted: 24 Sep 2013, 08:05
My advice to you would be to cut out as much of the processed foods as possible. Eat fruit, veggies, and real proteins. When you eat a processed cereal for breakfast you're consuming sugars and chemicals and chances are you're hungry again very shortly. When you eat a protein like an egg, you stay satiated longer and the cravings for sugary/processed foods go away. It takes a while but if you really want to lose the weight, it's worth it, get healthy and the weight loss will follow.



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