brianhaimes - Member

brianhaimes

Joined September 2014

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Weight History

Start Weight

204.0 lb

Lost so far: 6.0 lb

Current Weight

198.0 lb
Performance: losing 1.3 lb a week

Goal Weight

195.0 lb

Still to go: 3.0 lb

By the time I was 9 years old I was already 30 pounds overweight. My weight and body fat levels fluctuated over the next decade or so, until I decided to put that all behind me and find ways to make living in a body I was happy with a life long status.

I am now a certified Health Fitness Specialist with a Bachelor's Degree in Exercise Science. I love the art of making the body feel better through the addition of enjoyable activity.

My goal is to help other people win the weight loss battle with knowledge and skills that have worked for me in my own battle.

brianhaimes's Weight History

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how can I boost my metabolism and decrease my body's resistance?
Just stay strong. There is a lot of good advice here but remember, there are endless permutations of what can work.

Advice to you, focus on two number: protein levels and total calories. I am of the school of thought that slightly more will have a beneficial effect, as eddie1261 stated. If you start gaining weight back then it's obviously too high, but a metabolism that is in red-alert will make it very difficult to lose more weight.

You must coax your body in to giving up weight. It's like a vault and you have to wait until the metabolic guards are on a bathroom break and sneak in and steal the fat and sneak out.

Please also do make sure you are on a sound weight training program and not just cardio activity. Muscle will provide shape to your body and allow it to be physically capable which is vital to a healthy wellbeing. It will also greatly help your metabolism.

In terms of food timing, studies have shown that number of meals has little-to-no effect on weight gain/weight loss (assuming it is more than 1 meal a day) but rather the important number is total calories.

You're almost there. Stay strong.

posted 07 Oct 2014, 12:28

First Day
Great plan. It sounds like you are well on your way to success.

Just remain patient and reread this whenever you need. "It will take patience and it will take time. No matter what you've done, all you can do going forward is make 1 single good decision at a time."

Congratulations on starting what will be a very rewarding life journey.

posted 07 Oct 2014, 12:21

MY 5 Small Goals for the week
Life does have the nasty habit of interfering with a diet plan. However, since that will never not be the case, planning around it as you have done is a smart idea. The caveat is that you must remain true to the schedule and not 'cheat' on the other days. (I use quotations here because if the 'cheat' is scheduled it's not really a cheat but rather part of a smart plan.)

The psychological component of a diet plan is hugely important and managing it is something that takes immense patience and skill.

Stay strong and keep up the good work.

posted 07 Oct 2014, 12:18

Needing advice
I hear your frustration. Don't worry, however. You'll get to your goal.

In terms of your cardio, the more you do the better. Think of each cardio session as a step and that your goal is a journey you are taking. Maybe there are 1000 steps on the journey, maybe 2000, 300, however many.

Every good diet choice is a step, every weight and cardio session is a step.

I suggest keeping your heart rate in the 110-140 range, 30 minutes - 1 hour, 2-4 times per week. Weight training is your base and will allow you to burn more calories when doing your cardio but it doesn't particularly burn a lot of calories by itself. That is why cardio is so important.

Assess your weight on a weekly basis and at the same time every day to account for water weight fluctuations. If you are losing weight you are doing a good amount of cardio/weights/dietary modification. If you aren't losing weight or want to lose more weight, you up the cardio, make a few more dietary changes, and stick with your weight training.

I know the frustration can be overwhelming sometimes, but you're on the path now even if it doesn't feel like it. Keep up the good work and you'll be there in no time.

posted 02 Oct 2014, 10:09

off and on
That perfectly fine, and in fact the way that I suggest my clients begin their process.

One thing that is helpful though is to get a food scale and just for a couple of days weigh out or measure all of what you eat.

After you have identified what a typical serving should look like of your most commonly eaten foods, it will be a lot easier to know approximately what you are consuming. From there, a simple check on the scale very week will let you know what type of modifications you need to make, or if you are right on track!

Finding what works for you in terms of this process is deeply important. Just because others have done it a certain way doesn't mean that is the way you must do it!

posted 01 Oct 2014, 13:17

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