December Weight Loss Challenge

fanch75 wrote:

Ladies, don't forget weight training if you have the time & means. Resistance training tones all of your muscles and lifts things up....something that walking alone can't do! You don't have to be one of those manly-types, just a quick routine to hit arms, chest, back, etc.

Yeah, that is so true. I always slack on that....but, when I'm actually keeping up with it, I actually see weight-loss results so much faster and just look better in general.

I was thinking of starting in January (of course). Will start tomorrow instead!! Better eating habits, easy on the sugar and "bad" carbs, plus back to the gym!! I have about 10 to 15lbs I want to lose. Also want a better body for the beach and basically just fit into all the clothes in my closet.

Anyone in Stamford CT that goes to Planet Fitness? Looking for a workout partner. Always makes it easier!

Dec. 1 - 118 lbs

QuarterToTen wrote:

agreed. walking has strengthened my back and arms somewhat, but admittedly my upper half needs work...lots of work.
i have never been into lifting anything heavier than a natty light.

describe a quick routine.

Let me think up a 15-20 minute weightlifting routine for you....emphasis on muscle toning, hitting key areas w/ as little time as possible. A bonus to this is that since it'll be very time-efficient w/ supersets, you'll also get a cardio workout from this as well.

I'll post it here.

Well, I guess I have not taken my fat smash diet seriously enough.


146 :(

OK, here's the secret, but you need will power...
don't eat potatoes.
don't eat bread.
don't eat pasta, unless you intend to excercise afterwards.
substitute with tuna fish, or any fish(not fried), tomatoes, meat, and salads.
stop snacking on rubbish......don't deny it..we've all done it.
substitute rubbish snacks with fruit.
There's no magic formula, just change your habits....
and maybe substitute beer for a glass of wine.

What you need to do in order to lose the weight, and get back to your former, younger, slimmer self, is to gain back the muscle mass that you've slowly been losing since 21-ish years of age (plus gain a little extra muscle mass to compensate for an increasingly slower metabolism as you age). Without the added muscle mass, the fat storage comes back harder after the induced fast (diet) or temporary spike in metabolic activity is over (cardio).

Resistance training with weights for muscle gain is your only true salvation. The process shouldn't be abrupt or hardcore, so it's wise to adjust your goals (and expectations) accordingly. It can definitely be hardcore at first, however the more drastic the approach is, the more prone to failure it becomes (longterm).

Slow and steady wins the race. Losing 1-2 lbs a month is as good as it gets. 2lbs being in the very hard to sustain range (i.e. very many will find this far too drastic of a change, and quit). Look towards a monthly, quarterly and year long anniversary scenario, all the while setting goals for improvement at each way point. After the one year mark, decide where your 2 year anniversary is going to take you...etc.. and keep setting the monthly/quarterly goals to stay motivated and focused.

Keep in mind that practically every single cell in your body from bones to organs, etc is essentially not the same physically as 2 years prior, so it really is about fully transforming yourself (a complete metamorphosis if you will). I think it helps to look at it that way (and allow yourself the 2 year plan). This is not to say in two years from now I will make the effort. You need to strength train at least 2 - 3 days a week. The higher in days you go, the faster the results. Typically 5 days a week is the max, with 2 days of rest to avoid injury.

If you make small, gradual, yet persistent changes, (in both diet and exercise), a few months becomes 6 months... becomes a year. For most people after a year there's no looking back, as it's usually becomes a permanent lifestyle decision.

some articles for reference:
http://www.bodybuilding.com/fun/bbmaintrain.htm

Aside from feeling completely powerful and excellent in every regard, you'll have a pretty damn fine looking body as living proof.

i am in starting tomorrow i want to lose 5 pounds before i finish work 24/12/07

prodacake wrote:

i am in starting tomorrow i want to lose 5 pounds before i finish work 24/12/07

Do what I said last page, and throw in some exercise, and you'll lose 5lbs by next weekend.