Re: Friend indeed ;-)

Tips? Yeah, get a good heart-rate monitor if you can afford one and
exercise at a heart-rate between 60 and 70% of your maximum heart-
rate. Your maximum would be 220 minus your own age.

If you keep your heart-rate this low you'll burn a maximum percentage
of fat of the Calories you're burning. Up to 60%! Lower than 60-70%
of your max is useless coz you will not be burning enough calories and
if you go higher than 60-70% you will be burning more sugars, so the
percentage of fat you burn will go down. On top of that you'll feel
exhausted after 40 minutes or so coz you'll be out of the fuel you're
burning at that heart-rate.

Put on some lean muscle. Muscle will burn way more calories than fat
does, so you'll be burning more calories during the day, even when you
are not working out. You don't have to throw weights around. Pilates
and yoga will build muscle too, but even with weights you're ok. Programs
like 'shaping up with weights for dummies' are easy to follow and if you
use light weights you will not bulk up. Believe me, you'll have to throw
some serious poundage before you pack a lot of muscle.

Try to work out regularly. Your body tends to burn more if you do
scheduled workouts. After six weeks or so, try to switch workouts.
Maybe get a lateral thigh trainer and do that for 6 weeks before you
go back to the exercise bike. After a while your body gets used to
the workload you're putting it through and will burn less while you're
putting in the same amount of work.

Workout every other day at first and when you want more, do daily
workouts. Just make sure you skip a day a week or so. You should
be able to burn 500Cals in a 30 to 45 minute workout.

Do not starve yourself. You're fighting evolution when you do and you
are not going to win. If you eat less, your body thinks it is starving and
will store fat and slow down your metabolism. Same with eating fat. If
you cut out fat, your body will try to store it. If you want to lose weight
cut back to 15% fat in your diet and if you want to stay on the weight
you're on, 30% of fat will be ok. Mind you, eat good fats! You know,
olive oil and fatty fish and such. Try to stay away from grease. So no
fried food and bakery products.

Fun facts? A lot of body builders eat peanut butter. Unsalted, and without
sugar or added fats this will even allow you to lose weight. The regular
peanut butter has mineral fats that make you gain weight. Just shows it
is important to eat the right kinds of fat. If you're not trying to bulk up
it
is better to stay away from any kind of peanut butter for a while, lol.

Exercise does create a calorie shortage but somehow it does not make
your body feel it is starving. Still, if you feel hungry try to eat
something.
Again, you're up against evolution. The body would rather burn other
things than fat, so if you're hungry a lot it means you are losing muscle
tissue. Eat more and your metabolism will go up. Just eat good foods. It
is hard to eat to much fruit and veggies. Create a 500Cal shortage a day
and the pounds will fly off. I used a Polar HRM and was losing about 1200
Cals a day and had to ease of coz I was going up in smoke. Couldn't have
that since I quit smoking.

If you want to check out HRMs check out the Polar F11. It's the top model
in the cheaper series and will probably be all you will ever need from a HRM
in this lifetime. http://www.polarusa.com/products/fseries/f11.asp Don't
take
my word for it by the way. Shop around and have them explain everything
possible. These puppies cost a considerable amount of money. Still, I do
believe mine was the best money spent in years.

Stay away from powdered meals that are supposed to make you lose
weight. Somehow they bypass the system and make your body feel it
didn't have food. From what I read they do not make sense at all and
would be great to gain weight.

Uhhhh, just do it. My mum does these TV workouts they air in the morning
and she is in a great shape and is losing loads of weight. So much that
people
remind her all the time. She's not doing strange things or strange diets.
Just
eating sensible and working out a bit. Am proud as hell of her by the way.

If you want to cut foods, do it one at a time. I'd suggest cutting sugar and
sweeteners coz you don't need them and you'll adjust in no time.

Just do it and be patient. Don't worry about the weight to much. You'll
be trading fat for lean muscle and since muscle is heavier than fat you will
get at a point you won't be losing much weight. Just look at how your
clothes fit and you'll still see the progress.

- - -

Counting crows? Yeah, are they shaweeeeet or what? 'Another Horsedreamer's
Blues' is kind of a sad song. You know, lump in the throat kinda song. I
love it
really, but they do have 'lighter' songs as well to work out to. 'Another
Horsedreamer's
Blues' is more a sit on the couch and feel depressed kinda song. ;)

If you want more info on getting in shape or scientific evidence and such,
just
let me know. I am not a nutritionist and just use common sense and read what
is out there. Still, there is a lot of nonsense on the internet and I could
be following
wrong theories. All I know is, I am not doing silly things. I'm eating as
much food
as I want and it's working for me. Best thing is, I can keep doing this for
the rest
of my life without the feeling I am missing out. All the best,
Robin.


--
"Argue for your limitations and sure enough, they're yours."
-
"Barbara-eve done it @ last!!!" <> schreef in bericht ...

DutchVanAfoort wrote:
Amen! My weight went up like mad after I quit. Lost all of it again.
Went back from 92 KG to 79 KG, so when you're in a hurry you
don't even need the extra years to get the pounds off again. ;)

So Robin, any tips?
From past experience I never seem to lose much weight for at least a
month, it can be quite off putting ;-/
My youngest son put 'Rain King' on my mp3 player, for when I'm on
exercise bike.
I'm quite getting into Counting Crows, thanks Robin !
Unfortunately, a few other songs, inc. 'Another Horsedreamer's Blues'
downloaded as m4a's instead of mp3 so he is going to get them for me
when he finds time ;-(
Cheers
Barbara
--
"Argue for your limitations and sure enough, they're yours."
-





.