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GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/26/09 8:18 P

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All in all, I think I'm going well, I already got many GOAL MET in my original post.
Let's see how I do since tomorrow that I go back to work

KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
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GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/26/09 6:48 A

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way to go R-Team!!!!!!!

KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
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PSALM3RD's Photo PSALM3RD Posts: 1,983
8/25/09 11:31 P

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This is great and just what I need. I think we will have a cheat day tomorrow and do some running. Yes, I said running. Shake things up a bit.

Personal Motto: There, but for the grace of God, goeth I.


 Pounds lost: 21.4 
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GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/25/09 8:22 A

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thanks Charyse! June could really use the info! I'll take a look at it, too.

Yesterday I did strength and bike. and was forced to fast once again, my tomography went wrong and ended up with a Swartznegger arm and nausea, so didn't hit my low end cal. So, good start (sort of) for my Plateau Busted Challenge

KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
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CHARYSEEBOO's Photo CHARYSEEBOO Posts: 915
8/25/09 3:28 A

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I am working on the Couch to 5K plan, too. They have a website with the plan.
If you have facebook, they have a fan base there as well. Really breaks down the running, starting out with only 60 seconds at a time. www.coolrunning.com/engine/2/2_3/181
.s
html


6/24 360

LBS Lost:

5% goal 342 lbs
10% goal 324


 current weight: 356.0 
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GLM19566's Photo GLM19566 Posts: 7,139
8/24/09 9:15 A

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Thanx for the information & congrats on breaking thru.

The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up.

- John Maxwell, author and public speaker

Once you replace negative thoughts with positive ones, you'll start having positive results.
– Willie Nelson


 Pounds lost: 45.3 
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GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/24/09 7:55 A

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Hi June!
THe comments below are not mine but collected from members. This is where I found the 5K you mentioned:
www.sparkpeople.com/myspark/messageb
oa
rd.asp?imboard=6&imparent=9427836

You can find the person who made the comments here:
www.sparkpeople.com/mypage.asp?id=MI
CH
AELA2780
. Don't be shy and ask her! Because, you know, I am not any near the stage of giving advice about fitness (YET!)

My plan to fight Mr Plateau:
-do strength training 3 times this week. emoticon
-Use my stationary bike every day. I'll use it for at least 10 min: 4 normal intensity, 2 strong workout, 4 normal. emoticon
-start walking again as soon as possible emoticon emoticon emoticon 15 min

-make sure I am in different hundreds of calories each day. emoticon 950,2140,1690,1090,1750,780,1290,2300
-choose one day when I won't hit my low end emoticon
-choose one day when I'll go over my upper end emoticon
-vary what I eat, mostly for breakfast and snacks. variations in breakfast emoticon emoticon emoticon emoticon emoticon
variations in snack emoticon emoticon emoticon
-drink as close to the 8 glasses as possible emoticon emoticon 6 glasses emoticon 5 glasses


To keep track of what I'm doing, I'll add emoticon here, and if I have comments, I'll post it apart.

Edited by: GODINMYHEART at: 8/28/2009 (17:35)
KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
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JUNEPA's Photo JUNEPA Posts: 15,064
8/23/09 9:49 P

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Hi Katty,
Indeed, I second that, thanks for all the work you put into these posts.

What kind of couch to 5k running plan did you follow? I am asking because I have been trying to get going on a training plan for running. I have been doing low impact aerobics ( rowing, swimming, biking) for a year and a half, and I would like to become a runner. I have tried a few, but never seem to finish the program. Now I enrolled in a clinic run by a store that sells running gear, this is good because I go because it is scheduled. I think I would like to continue after the clinic is over, and am looking at running programs.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 July Minutes: 210
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CD2833646 Posts: 5,609
8/23/09 9:27 P

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OK - I need to do these, as I have been here for ages, like almost a year. emoticon

CD2403740 Posts: 19,906
8/23/09 8:24 P

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Fantastic advice Katty. Thank you for all the work you have put into this. emoticon

GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/23/09 7:38 P

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THIS IS KIND OF A SUMMARY:

FITNESS
→increase the frequency of your exercise
⇒increase the intensity of your exercise
→increase the time of your exercise
⇒give your body more time for recovery between workouts
→add strength training 2-3 times a week

DIET:
⇒vary our calories intake- if you do in the 15 hundreds today, tomorrow be in the 16 hundreds.
→vary your foods- we tend to eat the same things every day. Change the order, change the foods. If you have milk and cereal for breakfast, change it to fruit and tea.
⇒eat 100-200 cal more than your range for a couple of days, then eat 100-200 lower than your range for another couple of days.
→drink water!

Apparently, it's all about keeping our bodies guessing.

KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
238
222.5
207
191.5
176
GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/23/09 7:28 P

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THIS IS WHAT WORKED FOR OTHER PEOPLE. I CHOSE ONLY WHAT DIDN'T SEEM TO CRAZY OR RISKY.

shake up your diet. If you are not doing it already, take one day a week for a "CHEAT" day. Once a week eat the foods you desire, without regret. Just don't go too overboard, maybe 500-1000 over. With no feeling of guilt.

When I hit a plateau I generally start by eating an additional 100 to 200 calories more. It's usually enough to jump start me again and then I can go back to my regular caloric intake. If that doesn't work, I try cutting 100 to 200 calories from my normal intake.

I don't go crazy, I still stick with my plan for the most part. I just eat that one greasy cheeseburger or a couple of slices of pizza. For some reason, my body reacts with a weight loss.

I've heard that staggering your caloric intake can keep your metabolism guessing, so to speak. Let's say your range is 1200 to 1500 calories/day. You could stagger your intake, just for example, like this:

Day 1 - 1200
Day 2 - 1500
Day 3 - 1300
Day 4 - 1200
Day 5 - 1400

It's probably not super beneficial to ALWAYS stick to the lower end of your calorie range.

Your body is probably stuck in a rut. Try upping the intensity of your workout for 3-4 weeks. Add some strenght training if you are not already doing it. Vary your diet. Eat 500 more calories one day and 500 less another day. Keep your body guessing. Change your exercise schedule. Exercise at a different time of day, or move your rest days around. Variety is key.

a while back i hit a spot that lasted about a month where i didn't lose any inches. i had lost about 20 lbs., and when i re-entered my start weight and goal, etc. into spark it adjusted my calories to a lower range. i realized that since i was smaller, i needed less fuel because i was able to use my nutrients more efficiently.
i've re-entered/re-set my goals every so often since, and haven't hit another "plateau."

When I hit the 60 lb mark, I hit a 6 month plateau, too...and it was so frustrating! I tried so many different things to start losing again...and nothing worked...I became scale-obsessed and calorie-obsessed! What I recommend to people who hit really long plateaus is to find a new challenge. For me it was running. I wanted to start running because it was something I never thought I could do. Logically, I knew that by starting a new activity, it might cause me to start losing again, but that's not why I started. So for several weeks, my focus was off of losing weight and on completing Couch to 5k. After 6-7 weeks, I did start losing weight, but before I ever dropped a pound, I discovered a love of running. I'm not saying you have to start running, but find something that challenges you physically that you might want to try. Focus on learning the new activity, finishing the race, whatever. Several people I've talked to have found that by the time they finish their challenge, learn the new activity, whatever, they've also busted the plateau.

Logic dictates that by doing a new exercise, you'll probably bust through a plateau, but by taking your focus off of losing weight (while still maintaining all your healthy habits), you won't agonize over every tenth of a pound.


KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
238
222.5
207
191.5
176
GODINMYHEART's Photo GODINMYHEART Posts: 1,735
8/23/09 7:23 P

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iN THIS FIRST POST YOU'LL HAVE THE INFO BY THE EXPERTS.

Training, whether for an event or what we do to get healthier, is a response from repeated stress and therefore over time our bodies can become adapted to the stress…meaning you have to work harder to reap the same benefits as you did in the beginning.

So every 4-6 weeks or so, it is a good idea to shake things up just a tad and the four ways to do this are...FIT and recovery.

Frequency-adding more days for working out. For example if you work out 5 days a week add another day.

Intensity-going faster or at a greater incline in the same period that you have been walking/running.

Time-going for a little more then your body has adapted to...you don't have to do this at every workout, just a few more minutes twice a week if you don't want to add any more intensity to what you are currently doing.

Lastly, increasing your recovery time between your workouts-in other words walk on Monday, Tuesday, Wednesday, take Thursday off, walk Friday and Saturday take Sunday off.

And never, ever, ever under estimate the need for strength training. The only true way to jump start one's metabolism is by putting on lean body mass.(AKA muscle) via strength training because as we age we all tend to lose muscle mass therefore our metabolisms will slow; even though we are eating the same amount of food today as we did say 10 years ago, because of that loss of muscle, we don't need as many calories to maintain our weight. Cardio activity only burns the calories and does not tend to build muscles, therefore in order to raise one's resting metabolic rate, you have to put on muscle, which can only be done via some form of resistant training.

The key...start a good strength training routine 2-3 times a week (don't worry if you see a slight shift upwards in weight-this is from the extra blood volume and fluid in the muscles and this will settle down within a few weeks).

For many, it may take as long as 4-6 weeks for the changes to show up on the scale, but TRUST THE PROCESS that the changes are happening.

Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.

It isn't uncommon to see a slight upward shift in weight when we start exercising and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.

Hang in there and know that you are changing your body “TRUST THE PROCESS."

I have read that eating a little more on your high intensity days (say my long run days) will help defer nighttime hunger that many times accompany an increase in activity. As long as you remain within your calorie range (not dipping below 1200 calories) you could give it a shot.

KATTY- URUGUAY, SOUTH AMERICA

Anne Lewis:
Here are four ways God answers prayer:
1.) No, not yet
2.) No, I love you too much;
3.) Yes, I thought you'd never ask;
4.) Yes, and here's more
Team leader at
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1168


 current weight: 231.0 
238
222.5
207
191.5
176
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