I am so amazed about your achievement!!!!!! You are such an inspiration. I am trying to lose at least 4 kg to get to a normal BMI and I don't seem to have a lot of success. I was wondering whether you have some advice for me in regards to my weight loss process.
I am a vegetarian but I do eat occasionally eggs and fish (once a week). I eat whole wheat bread and pasta, as well as wild rice. I do not get enough protein (I also suffer from severe anemia) and I know that is an issue, but overall I am happy with my dietary choices and the amount of food I eat. I do not feel that restricting myself to less than 1400 calories a day would be helpful at this point.
I feel I should make some canhes in regards to my workout routine, on the other hand. I go to the gym 6 days a week and I do weights every other day. I spend about 3 hours daily engaging in physical activity of various intensities (but mild activity for the most part). I do run for 30 min every other day at a speed of 5.7-6 mph and I use the rest of the time doing free weights and/or using the gym machines. During the days when I only do cardio, I spin or use a stepper or an elliptical machine. My main weakness is that I absolutely hate push ups, crunches and other related types of exercise.... I am aware they are really helpful, but I would much rather do weight or run instead of do strength training. Do you do a lot of strength training?
My question is: what do you think I could do to improve my workout schedule, working around my preferences (weights and running), with the goal of weight loss.
I welcome answers from all cysters!
Also, I would like to express my gratitude for your support - this site is truly amazing and you guys are all so great!
Again, I'm sorry about the flighty nature of my presence on this site lately - I'm doing my literature review for my dissertation proposal right now and spend hours a day staring at the computer screen and usually don't want to look at it more at night.
It sounds like you're doing a lot of workout and a lot of variety which is great! Is it that you've hit a plateau in your weight loss that you're looking to mix it up? I actually only plateaued once and it was because I was unknowingly experiencing PMS before I got my period for the first time on its own so I'm not even sure if that qualifies as a plateau (more of a stall) - it only lasted 2 weeks and then I lost a bunch afterward.
Here's my anecdotal contribution of "what worked" for me. My regular exercise routine was what most would consider pretty boring but it worked for me and was something I could stick with. It still look pretty much the same now, come to think of it! I originally started elliptical training and after losing my initial 40 pounds or so I switched to running which completely transformed my body. In addition I would spend between a half hour and hour daily lifting free weights at home (I joined a class to learn the different exercises, went once or twice and then just did it at home - I prefer working out alone and in private). I exercised aerobically and with weights nearly every day. I found that it made a difference to split up my exercise throughout the day rather than doing it all at once. For example, I would run in the morning, walk to work (about a mile), walk home from work, do some weight training in the evening along with what I considered (along with the walks to work) recreational - tennis, kayaking, an evening walk or bike ride. So one suggestion, if it's possible, might be to try splitting up your workouts. I got the suggestion from my brother who is in amazing shape and does mini workouts throughout the day.
You're a vegetarian but do you eat dairy? I have in the past couple of months discovered the wonders of cottage cheese - it's got lots of protein in it and it's pretty filling. I get the lowfat over the fat free to account for some of my required daily fat intake. My diet was pretty much laid out for me since I followed NutriSystem so I'm not sure how much advice I can offer in that arena (now I actually have to force myself to eat more to keep up with marathon training...20 mile runs burn lots of calories!). Do you eat smaller meals throughout the day, pairing protein servings alongside fruits? Ever try any of the protein shakes post-workout?
keep up the GREAT work and keep me posted! You've made such amazing progress; you must be so proud of yourself :-)
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I've hit my goal (er, passed it up a bit!) - 102.5 pounds lost thanks to following Nutrisystem and exercising...and sticking with it!
I'd been overweight since adolescence and I've maintained my weight loss (current weight: 135 pounds) for 2 years and am (finally!) officially used to being thin.
10.18.09: I ran my first marathon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
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almost forgot (as I wind down for the night) one more thing that was really helpful for me was to make sure I was on a good, regular sleep schedule of getting at least 8 hours of sleep per day. I often found that I needed some naps, too, later in the day to make sure I was giving my body enough rest time from all the exercise. Additionally, it seemed like the less stressed out I was about work and life in general the more weight I'd lose (oh, the power of the psyche!)
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I've hit my goal (er, passed it up a bit!) - 102.5 pounds lost thanks to following Nutrisystem and exercising...and sticking with it!
I'd been overweight since adolescence and I've maintained my weight loss (current weight: 135 pounds) for 2 years and am (finally!) officially used to being thin.
10.18.09: I ran my first marathon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
My question is: what do you think I could do to improve my workout schedule, working around my preferences (weights and running), with the goal of weight loss.
What Julia described is very close to the exercise protocol in the book Where Did All the Fat Go by Dr Rob Huizenga. (ie walk/run for an hour in the morning, followed by more cardio or weights at night - on a 6-day a week sked.)
That protocol is what we're currently following in the this most recent PCOS bootcamp at Fit Cysters. We just wrapped week 8, and we're all asking, "where did all the fat go?"
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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Thank you so much for taking time to write me so much! Oh, the literature review... that should take lots of work... I am sure you are doing a great job. Are you getting close to your candidacy exams?
I thought I reached a plateau but I guess I have been still losing since, just not as much... which is to be expected... but I assumed it was because I absolutely detest doing push ups, abs, and crunches. I find that every push up attempt is actually detrimental to my self esteem, so I guess I just wanted to hear that it is still possible to get results even without doing push ups. I tried consistently (even took "push-up"classes) to force myself to do them, but eventually I would feel miserable and I would acknowledge that I am better off doing weights or cardio and enjoying it than hating every minute of it. I have really tiny bones and my wrists are really fragile so doing push ups is not really helping.
I am aware that strength training has enormous benefits, but I believe that as long as I enjoy the type of exercise I choose I am not worried about adherence to my routine. I truly enjoy doing cardio and weights, I only have issues regarding my adherence to strength training. Therefore, my take home message is that I will continue to do what I enjoy and maybe some day I'll reconsider... For now, my short term goal is to start exercising twice a day, beginning... first thing tomorrow
Yes, I am a vegetarian, but I don't really eat a lot of dairy because I am a bit lactose intolerant. However, I find light cottage cheese DELICIOUS!!!!! I have severe anemia so I force myself to eat eggs (which I profoundly dislike) so I discovered that a boiled egg, three table spoons of cottage cheese and a bell pepper make an awesome combination!
I was considering protein shakes, but I chickened out thinking they may cause weight gain. Also, I should do a better job in spreading my calories over the day.
I am so glad I have the chance to talk to you and to learn from your wonderful journey. I admire so much your determination and discipline - you truly are an inspiration! I look forward to hear you received positive feedback on your proposal from your supervisory committee. Also, I look forward to hear about your progress with your marathon training.
To all cysters out there, I feel so blessed to get so much support here! Greetings to everyone - I enjoy enormously to hear about your awesome achievements in fighting pcos!
Thank you so much for your advice!
Talk to you soon!
Quote:
Originally Posted by julia_sometimes
almost forgot (as I wind down for the night) one more thing that was really helpful for me was to make sure I was on a good, regular sleep schedule of getting at least 8 hours of sleep per day. I often found that I needed some naps, too, later in the day to make sure I was giving my body enough rest time from all the exercise. Additionally, it seemed like the less stressed out I was about work and life in general the more weight I'd lose (oh, the power of the psyche!)
Thank you! Last week I decided to take your advice and I finally ordered it! I should be receiving it tomorrow - I am very excited about it! In fact, I am contemplating joining the bootcamp at Fit Cysters!
It's a bit after midnight, so I better get going to ensure those seven hours of sleep
A beautiful day to everyone,
Talk to you soon
Quote:
Originally Posted by KatCarney
What Julia described is very close to the exercise protocol in the book Where Did All the Fat Go by Dr Rob Huizenga. (ie walk/run for an hour in the morning, followed by more cardio or weights at night - on a 6-day a week sked.)
That protocol is what we're currently following in the this most recent PCOS bootcamp at Fit Cysters. We just wrapped week 8, and we're all asking, "where did all the fat go?"
Oh, I am guilty of not sleeping enough... I am going to bed right now... It's 12:10 am and I plan on exercising early in the morning
Good night, everyone!
Quote:
Originally Posted by julia_sometimes
almost forgot (as I wind down for the night) one more thing that was really helpful for me was to make sure I was on a good, regular sleep schedule of getting at least 8 hours of sleep per day. I often found that I needed some naps, too, later in the day to make sure I was giving my body enough rest time from all the exercise. Additionally, it seemed like the less stressed out I was about work and life in general the more weight I'd lose (oh, the power of the psyche!)
You'll need it doing Dr H's workout program. I was already a good sleeper before I started it, but the first week of Dr H, and into the second week, I needed a LOT of sleep. And I mean a LOT, LOT, LOT.
Now that we're several weeks in, I'm back on my regular sleep sked. If I'm off even by an hour, I feel it in the workouts.
As for certain strength training moves, and exercises you don't like...
Some of them, you might just have to learn to like. And it's really possible. I do push ups with push up stands (or you can use dumb bells in place of stands.) You can also try them elevated on a bench, or something. I used to hate push ups like the plague, but P90x cured me of that. I actually really like them now, and am proud that I can crank 'em out with no problems...
Even 'running' was an activity that I simply detested. But finding Cardio Coach changed ALL of that. It turned me from a walker into a runner, and a runner who LOVES to run. On the rare day, I try another activity, the whole time I'm thinking, 'I should've just gone for a run'. And on days when I 'can't' run? I totally miss it. (I'm probably a lot older than you are, so I hated exercise longer...but trust me...you can totally learn to like many activities.)
Lemme know when you get your book!
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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For the record, I have not done or attempted a single push up this entire time. I think it's psychological but I do other exercises that I've been told (by my insanely fit brother) work the same muscles. I do modified crunches sometimes but find that abdominal exercises that I can do standing with weights give me better results in my mid-section. And! I forgot to mention the best thing I've found for my waistline! I bought a weighted hula hoop that's super fun. The results are really amazing.
Thanks for the well wishing with my work - this lit review is my ph.d candidacy exam. It's nice because it'll be work already done toward my dissertation proposal.
Keep up all of the great work with working out and eating right! Isn't it amazing how we can transform ourselves when we put our minds to it?
As for the sleep (this will sound counter-intuitive) I found that if I slept more and cut back on exercise for a few days every once in a while I'd see a greater loss in weight and would "feel" thinner once my body's had a chance to adjust to losing the weight (skin would feel tighter, etc).
Also are you getting plenty of water? Another thing I did while losing weight is cut out caffeine completely. I'm not sure it helped with the weight loss but I found myself getting less headaches and just feeling better overall.
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I've hit my goal (er, passed it up a bit!) - 102.5 pounds lost thanks to following Nutrisystem and exercising...and sticking with it!
I'd been overweight since adolescence and I've maintained my weight loss (current weight: 135 pounds) for 2 years and am (finally!) officially used to being thin.
10.18.09: I ran my first marathon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
As for the sleep (this will sound counter-intuitive) I found that if I slept more and cut back on exercise for a few days every once in a while I'd see a greater loss in weight and would "feel" thinner once my body's had a chance to adjust to losing the weight (skin would feel tighter, etc).
Julia, the same thing happens to me, too! Every 3 weeks or so, I dial back the exercise...sleep in, and whoosh...it's like I drop half size overnight.
And then it's back to the grind.
(do push ups...they're good for you )
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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My new resolution is to be in bed by 11... we'll see how it goes.
About the exercise, I totally agree... I used to HATE any type of exercise before two years ago when I decided to stop whine and do something about my life. I started exercising about 5 hours a day every day with only 4 days missing over the whole first year. I was advised by my friends and gym attendants to slow down and get a day off. Without realizing I began to absolutely love exercising. That was time for myself, I would really look forward to go to the gym - and I love it more and more. I used to hide myself behind the machines, now I have so many friends there and I am so happy to interact with them.
I used to dread doing weights (had no idea what to do) and I kept on reading your posts about the benefits of doing weights. Consequently, I decided to take your advice and I started researching "the moves". I hated them, but I stopped building on that and, before I knew, I got into more sophisticated routines (Thank you, Bumbler, for that) and I absolutely like doing weights now.
Therefore, there might be a chance for me to do real push ups some day. I did 7 today (with bad posture, of course), but I tried. I will start adding one more every other day. I know I am doing them all wrong (although I got lot of info on the topic), and I refuse to do the modified version because I do it wrong, as well. I may, as well, try to do the real ones properly. We will see.
I totally agree about learning to like exercise, you just need to be in the necessary frame of mind to make a change.
Kat, I cannot even tell how what it means to me to ask and receive advice here. Two years ago I was really upset, mostly sedentary, my health profile was awful and I just did not see any light in sight.
One day I read a few insiprational posts (I love reading success stories) and I decided I don't care if I succeed, I will just try and be disciplined and do what I know I should be doing. See what happens.
Now nobody believes I have PCOS, I have no symptoms and I have normal bloodwork results. My life has totally changed. Also, I am a new happier person now, although I'd like to do a little bit more work to be where really I would like to be (way out of the danger weight zone), and that is due to the constant advice I receive here. Therefore, I know that anything is possible. With me, it always takes a little bit more time than it takes other people
Also, I did some preliminary research on P90x - who knows
Now I am waiting for my book- I am pretty sure it's going to get here today.
It really is amazing how we can change... I would have never believed it a couple of years ago. I still don't... until I see the pictures. Even though some times I get a bit down as I don't seem to have really dramatic results, when I think of the progress I made in regards to my lifestyle choices, I get really excited. Those are the moments when I feel mobilized and I am ready for a new stage - to crank it up a notch. I cannot wait for Dr. Huizenga's book to arrive, so I can put the wheels in motion, so to speak.
Oh, water - I am doing better now than I used to do but I still need to drink more... and coffee - my main weakness - I don't think I could give it up (it's my guilty pleasure; no sugar added, so I should be OK).
Julia, I really appreciate you writing so much when you have so much work to do! It is going to feel great submitting your proposal - you need a few days of vacation afterwards. Your marathon is coming soon? Please let us know how it goes!
Best of luck with everything and I will keep you posted with my progress!
Take care
question for Julia_sometimes 
is actually detrimental to my self esteem, so I guess I just wanted to hear that it is still possible to get results even without doing push ups. I tried consistently (even took "push-up"classes) to force myself to do them, but eventually I would feel miserable and I would acknowledge that I am better off doing weights or cardio and enjoying it than hating every minute of it. I have really tiny bones and my wrists are really fragile so doing push ups is not really helping. 
)
