Fitness and Weightloss

Donahue

@obsolesce said in Fitness and Weightloss:

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

I've lost about 60 lbs since may from doing keto. I just simply stopped eating chips and drinking soda, or any other carbs, and the weight just flew off.

I did all that, no effect

Up until I started, carbs were basically all I ate. I went from probably like 200 carbs a day down to 20. I've never been a person to "diet" but the way that I do keto, its so simple that I don't even have to really put a lot of effort into it. I will probably have to start adding in more exercise though if I want to keep loosing. Ideally, I've got another 50 lbs to go.

I'm vegetarian, so that makes carbs harder to avoid.

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

I've lost about 60 lbs since may from doing keto. I just simply stopped eating chips and drinking soda, or any other carbs, and the weight just flew off.

I did all that, no effect

Up until I started, carbs were basically all I ate. I went from probably like 200 carbs a day down to 20. I've never been a person to "diet" but the way that I do keto, its so simple that I don't even have to really put a lot of effort into it. I will probably have to start adding in more exercise though if I want to keep loosing. Ideally, I've got another 50 lbs to go.

I'm vegetarian, so that makes carbs harder to avoid.

Carbs are needed to maintain a healthy diet, and avoiding them altogether is not recommended. All carbs aren't equal, so I could make a strong argument that some types of carbs are okay and essential, even effective, while on the Keto diet.

I can also point out that generally, sticking to any good diet with decent exercise will result in weight loss.

A common problem with Keto is that it's one of the hardest diets to follow for keeping the weight off afterwards. Many gain the weight right back, plus more, after they feel they are "done" with the diet.... it's not one you can or should maintain long-term.

Keto is not a long-term diet. You need carbs in your life or bad shit will happen.

I agree. Initially I made a commitment to do 6 months, which ends in like two weeks. At that time I was going to reevaluate what my next steps were. I dont plan on staying on keto long term, but I also dont want to go back to eating bags of chips for lunch. I still dont have a complete plan, but I dont want to just go back to business as usual.

Obsolesce

@donahue said in Fitness and Weightloss:

@obsolesce said in Fitness and Weightloss:

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

I've lost about 60 lbs since may from doing keto. I just simply stopped eating chips and drinking soda, or any other carbs, and the weight just flew off.

I did all that, no effect

Up until I started, carbs were basically all I ate. I went from probably like 200 carbs a day down to 20. I've never been a person to "diet" but the way that I do keto, its so simple that I don't even have to really put a lot of effort into it. I will probably have to start adding in more exercise though if I want to keep loosing. Ideally, I've got another 50 lbs to go.

I'm vegetarian, so that makes carbs harder to avoid.

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

@scottalanmiller said in Fitness and Weightloss:

@donahue said in Fitness and Weightloss:

I've lost about 60 lbs since may from doing keto. I just simply stopped eating chips and drinking soda, or any other carbs, and the weight just flew off.

I did all that, no effect

Up until I started, carbs were basically all I ate. I went from probably like 200 carbs a day down to 20. I've never been a person to "diet" but the way that I do keto, its so simple that I don't even have to really put a lot of effort into it. I will probably have to start adding in more exercise though if I want to keep loosing. Ideally, I've got another 50 lbs to go.

I'm vegetarian, so that makes carbs harder to avoid.

Carbs are needed to maintain a healthy diet, and avoiding them altogether is not recommended. All carbs aren't equal, so I could make a strong argument that some types of carbs are okay and essential, even effective, while on the Keto diet.

I can also point out that generally, sticking to any good diet with decent exercise will result in weight loss.

A common problem with Keto is that it's one of the hardest diets to follow for keeping the weight off afterwards. Many gain the weight right back, plus more, after they feel they are "done" with the diet.... it's not one you can or should maintain long-term.

Keto is not a long-term diet. You need carbs in your life or bad shit will happen.

I agree. Initially I made a commitment to do 6 months, which ends in like two weeks. At that time I was going to reevaluate what my next steps were. I dont plan on staying on keto long term, but I also dont want to go back to eating bags of chips for lunch. I still dont have a complete plan, but I dont want to just go back to business as usual.

The Keto is fine in a pinch, you'll lose weight quick. But when you are done with it, you still need continue on the diet path with a healthy diet... and you'll need more dedication to avoid the bad stuff you'll be craving after the Keto.

The big thing here is to KEEP WORKING OUT & EXERCISING!!! Don't stop, just do it several times a week for the rest of your life. That's the biggest and best thing you can do. This is what most people DON'T do and wonder why nothing works.

Then stick to a healthy diet. Find a calorie calculator, update that reading bi-weekly as calorie needs change as your body weight changes. Make sure eat less calories than you burn. And no, eating a cookie and then running an extra hour on the treadmill isn't what I mean.

Healthy diet for the rest of your life, exercise for the rest of your life, try to get decent sleep.

I'll link this again for reference:

@obsolesce said in Fitness and Weightloss:

Diet

Avoid processed foods and drinks

Avoid added sugars

Avoid bad carbs (breads, potato, white rice, pastries, cereals, etc)

Go for unprocessed, more natural foods: (natually a more healthy choice by default)

walnuts, pecans, peanuts, etc.

peas, broccoli, spinach, etc.

avocado, sweet potato / yam, whole oats, etc.

tuna, salmon, turkey, black beans, etc.

banana, dates, berries, etc.

Sleep

8.5 hours "in bed"

7-8 hours of actual sleeping

if this is difficult, try "sleep compression"

Exercise

Strength Training (muscle, bone, heart, lung health)

Cardio (heart and lung health)

Dashrender

I'm all for a good diet and for doing exercise... but I don't personally see exercise as part of the main regiment of weight control. Diet matters for more than 70% of it.

I didn't do keto - just calorie reduction from Jan - April, lost 30 lbs. No exercise. I did a mock keto diet for May and lost about another 5 lbs.

Things were pretty good - I was 35 lbs lighter - but I was still stiff, not flexible at all, etc.

I joined a HIIT program in July, I now workout 6 days a week (3 cardio kickboxing, 3 strength training). Since joining that program I've lost another 5 lbs, but I'm pretty stable weight wise now. The exercise keeps me agile more than anything - it also allows me to eat more while maintaining weight. I could dump the exercise and reduce caloric intake and I personally feel that I would maintain my weight just fine - but the hard part would be remembering to reduce the caloric intake, and keeping it down.

Obsolesce

@dashrender said in Fitness and Weightloss:

I'm all for a good diet and for doing exercise... but I don't personally see exercise as part of the main regiment of weight control. Diet matters for more than 70% of it.
I didn't do keto - just calorie reduction from Jan - April, lost 30 lbs. No exercise. I did a mock keto diet for May and lost about another 5 lbs.

It completely depends on your goals and how you want to do it.

If someone is overweight, and they eat 4000 calories per day, but exercise enough every day that they burn more calories than they consume, they will lose weight.

Likewise, if someone is overweight, and they eat 4000 calories per day, NEVER exercise, then just suddenly stop eating (figuratively speaking), they'll also lose weight.

Now I can say that it could 100% diet OR 100% exercise. It just depends. It's a balancing act.

Neither exercise or diet alone will improve long-term health. Only a good combination of exercise, diet, and sleep can do that.

Losing weight is a great start, however, and is certainly better than doing nothing.

dafyre

@obsolesce said in Fitness and Weightloss:

Losing weight is a great start, however, and is certainly better than doing nothing.

Sometimes losing weight - - even if it is just a few pounds can improve sleep and other things too.

EddieJennings

Something I noticed this morning.
Weight recorded on May 2nd: 283.2
Weight recorded on September 23rd (when I started tracking my calorie intake and got back into walking / light jog): 277.6
Weight recorded this morning: 272.2

I'll take it

zachary715

Right at 3 months in on my morning workout routine and it's going well. Surprised at how fairly easy it has been to maintain the mornings. Already seeing the physical results. Couldn't tell you how much weight I've lost/gained as I don't really care. I imagine it's little to none either way.

EddieJennings

@zachary715 said in Fitness and Weightloss:

Already seeing the physical results.

That's what's important. I'm an evening person for exercise. Morning routines never work for me.

Dashrender

@EddieJennings said in Fitness and Weightloss:

@zachary715 said in Fitness and Weightloss:

Already seeing the physical results.

That's what's important. I'm an evening person for exercise. Morning routines never work for me.

Funny, I'm the exact opposite. I find it very challenging to workout after work. I just want to go home!

Though, that said - I'm working out after work today, as I didn't get home until about midnight last night and 4 AM was to little sleep.

EddieJennings

@Dashrender said in Fitness and Weightloss:

Funny, I'm the exact opposite. I find it very challenging to workout after work. I just want to go home!

Though, that said - I'm working out after work today, as I didn't get home until about midnight last night and 4 AM was to little sleep.

My exercise is laps around the apartment complex. So I go home, take a nap if needed, then get to walkin'

Obsolesce

@EddieJennings said in Fitness and Weightloss:

@Dashrender said in Fitness and Weightloss:

Funny, I'm the exact opposite. I find it very challenging to workout after work. I just want to go home!

Though, that said - I'm working out after work today, as I didn't get home until about midnight last night and 4 AM was to little sleep.

My exercise is laps around the apartment complex. So I go home, take a nap if needed, then get to walkin'

There's a pretty big group of people who swim in the mornings where I go. Doing laps around the pool. That can be great exercise if you take it seriously, and may be easier to get into doing than running on the treadmill.

Dashrender

@EddieJennings said in Fitness and Weightloss:

@Dashrender said in Fitness and Weightloss:

Funny, I'm the exact opposite. I find it very challenging to workout after work. I just want to go home!

Though, that said - I'm working out after work today, as I didn't get home until about midnight last night and 4 AM was to little sleep.

My exercise is laps around the apartment complex. So I go home, take a nap if needed, then get to walkin'

awww.. yeah I'm going to have to run in the evenings... only time I can since I'll be working out before work, and don't want to wake at 3 am to run before the gym.

s.hackleman

Just dropping in for an update. So about 4 months ago, I joined a CrossFit box and I absolutely love it. Please skip the CrossFit is stupid, or a risk of injury, or etc. etc. etc. I get it, but I have found a gym and a community that pushes me to work out and try like I never have before in my life. I'm up to going 4 days a week at 5:30am. It is tough getting up that early, but it is the one time of the day that nothing conflicts. I haven't lost weight, but I have held near the same body fat and put on about 10lbs of muscle. I need to keep that in better check with diet, but I digress. I am lifting heavier than I ever have, and I can run a mile without stopping to catch my breath, and slowly getting in the best shape of my life. If anyone out there is thinking about trying it out, go for it. It isn't like the stereotypes, and you don't have to be an athlete to get started, everything scales.

Obsolesce

@s-hackleman said in Fitness and Weightloss:

Just dropping in for an update. So about 4 months ago, I joined a CrossFit box and I absolutely love it. Please skip the CrossFit is stupid, or a risk of injury, or etc. etc. etc. I get it, but I have found a gym and a community that pushes me to work out and try like I never have before in my life. I'm up to going 4 days a week at 5:30am. It is tough getting up that early, but it is the one time of the day that nothing conflicts. I haven't lost weight, but I have held near the same body fat and put on about 10lbs of muscle. I need to keep that in better check with diet, but I digress. I am lifting heavier than I ever have, and I can run a mile without stopping to catch my breath, and slowly getting in the best shape of my life. If anyone out there is thinking about trying it out, go for it. It isn't like the stereotypes, and you don't have to be an athlete to get started, everything scales.

That's awesome!

Yeah, 5:30am is the only time I can go to the gym as well. But after doing it like that for years, I don't think there's any other time I'd rather go. It makes for a good day every time, hard to wake up or not. After you get up and get there, you're golden.

It's hard to go by weight when that's the goal, because like you said, you're gaining muscle weight as you lose fat, and muscle weighs more than fat. So you need to both check weight AND body fat to more accurately track weight-loss progress.

Dashrender

@s-hackleman said in Fitness and Weightloss:

Just dropping in for an update. So about 4 months ago, I joined a CrossFit box and I absolutely love it. Please skip the CrossFit is stupid, or a risk of injury, or etc. etc. etc. I get it, but I have found a gym and a community that pushes me to work out and try like I never have before in my life. I'm up to going 4 days a week at 5:30am. It is tough getting up that early, but it is the one time of the day that nothing conflicts. I haven't lost weight, but I have held near the same body fat and put on about 10lbs of muscle. I need to keep that in better check with diet, but I digress. I am lifting heavier than I ever have, and I can run a mile without stopping to catch my breath, and slowly getting in the best shape of my life. If anyone out there is thinking about trying it out, go for it. It isn't like the stereotypes, and you don't have to be an athlete to get started, everything scales.

The program I joined was/is similar. 6 days a week at 5 AM. M/W/F Kickboxing - kicking your ass - fast paced non stop - no built in water breaks or anything - you need one, you take it, then jump right back in with the rest of class. T/TH/Sat strength training with bands Leg/Arm/Leg swap Arm/Leg/Arm... They also set you up with a macro based diet. In my case it was 25g protein, 9g fat, 28g carbs 6 times a day (basically eat every 2.5-3 hrs while awake).
In 10 weeks I lost 10 lbs, went from a 8:27 mile to a 6:47 mile. I had already lost 30 lbs before joining this program, so I had less weight to loose, otherwise I'm sure that would have been higher. Body fat went from 20% to 15%.

Most important thing - finding something that motivates you and you enjoy doing.

I'm glad you found that!

dafyre

@Dashrender said in Fitness and Weightloss:

Most important thing - finding something that motivates you and you enjoy doing.

In my mind, this is absolutely goal number 1. The weight loss and improved health are just positive side effects.

s.hackleman

@dafyre said in Fitness and Weightloss:

@Dashrender said in Fitness and Weightloss:

Most important thing - finding something that motivates you and you enjoy doing.

In my mind, this is absolutely goal number 1. The weight loss and improved health are just positive side effects.

Yes, yes, yes. I was going to the Gym alone and lifting with headphones in. I was the youngest person in the gym and only a few people were actually trying. It was a group of local pastors and retired guys standing around with Fox News blaring. Not to knock on anyone, it just wasn't my crowd, and I was miserable and didn't even realize it. I was just going in half assing a work out and going home. Joining a place with people around to encourage and motivate was a complete game changer. It is weird how much I look forward to waking up and hitting the gym. Even when I have to travel, I will still go in and get a workout in before I have to get on a plane. Now I just need to find the same support and motivation to stick to a Nutrition program and lay off the high proof beer.

Dashrender

@s-hackleman said in Fitness and Weightloss:

Now I just need to find the same support and motivation to stick to a Nutrition program and lay off the high proof beer.

We have a local place called Max Muscle that has a program for this. Though there are tons (tonnes) of programs out there for this.

Max Muscle will take a body fat measure, then give you a suggested diet plan based on your goals. Not sure on the cost.

My 10 week fitness program had us track all of foods, along with their macro nutrient numbers (I just used MyFitnessPal app) and my group lead looked it over weekly and offered suggestions on ways to improve what I was eating.
Now that I've joined the post 10 week program, I'm part of a FB group that people can post into for motivation, and others post about different foods/recipes they've tried.

My wife joined a program called physician directed weight loss - basically a BS name to get buy-in from people, but it did work for it. They started her out on a small one page list of foods she could eat, along with a supplement program (you have to buy from them - yeah, that's where their real money comes from) record all your food, weekly weigh-ins, and a food coach.

It's likely you can find a program via a local nutrition store.

EddieJennings

@Dashrender said in Fitness and Weightloss:

Most important thing - finding something that motivates you and you enjoy doing.

This is 100% true. I miss Taekwondo, and had to stop because of knee pain. My goal is to get in shape enough to return and practice without unnecessary pain.