Hi everybody, I'm new!

[trex74]

hmm, i'll try adjusting the elliptical on those things today...
yeah, i want to get a heart rate monitor eventually, i never realized that the machine ones would be off, but it makes sense now that you bring up liability warnings and such
i just tried to figure out my resting heart rate last night...i did it twice, the first time i got 66, the second time i got 78. guess i got excited or something between the two tries ?!?

 

[RottenWillow]

Slatl,
i just added in chest yesterday, I did dumbbell presses, I started with 2x10 lb weights, did three sets of 10, last set did 12.
I know they should be heavier, I tried it with 15s, but my arms wobbled all over the place LOL
As for my question about max heart rate etc, I tried walking for 30 min yesterday on the treadmill-speed was 5, and incline at 6. My heart rate went up to 139 and stayed there, so I'm thinking I'll cut out the incline next time...
According to Rotten Willow's calculations, I shouldn't go over 116
Feeling shin splinty from it though, which I get from walking fast but not running (curiously)
Maybe it's my (running) shoes.
Love all the info and suggestions, thanks!!

Is that based on your observed max or your estimated max? Since you sound really motivated to find the prime fat burning range, you might want to try the method I mentioned earlier to find your actual max, then go about 65% of that. Yours could be higher than those pat formulas suggest since you may be a very well conditioned individual.

 

[trex74]

Is that based on your observed max or your estimated max? Since you sound really motivated to find the prime fat burning range, you might want to try the method I mentioned earlier to find your actual max, then go about 65% of that. Yours could be higher than those pat formulas suggest since you may be a very well conditioned individual.

I hope I got this quote thing right, first time!

Yeah, I guess I based that on the highest my heart rate got on a 30 min run, but come to think of it that wasn't a super hard, fast, heart-pounding run...
I'll do some experiments and post results.
I don't know about my conditioning, but i have low-average blood pressure. my doctor told me to have all the sodium i liked...which is strange coming from a doctor...
On that note, I was thinking about limiting sodium (which is the most unhealthy thing i use) because i have noticed that i really pour it on salads, meat, eggs etc.

 

[trex74]

So, I was walking at 6.3 with no incline, and stayed around 125 or so the whole time...think I finally found my fat loss zone. Still haven't tried my max heart rate yet, results to follow. So i think I'm beginning to see some muscle coming through. It's only been a couple weeks, but my biceps are definitely bulgier. I have to say though, i am finding it hard to be patient with my lower body in terms of fat loss.

 

[trex74]

Feeling good about my progress so far...but I am noticing I am getting a little obsessed with the whole eating plan...Like if my macros deviate by a couple percent I'm bummed. Weird. Anyway, the only thing I've noticed disagreeing with me is a need for more fibre.

 

[musclemom]

Feeling good about my progress so far...but I am noticing I am getting a little obsessed with the whole eating plan...Like if my macros deviate by a couple percent I'm bummed. Weird. Anyway, the only thing I've noticed disagreeing with me is a need for more fibre.

Hey girl ... well done on getting a handle on where to start! Look, I have a mild form of OCD (you should see me with my check register, utter neuorosis). What I've discovered personally is that you generally are a little compulsive at first, until you get a feel for it, then you get more comfortable with it and you start to relax.

And the fiber can be an issue, be sure that your carbs are coming from whole foods with a strong emphasis on raw/steamed veggie. Shoot, there are plenty of people that don't even count fibrous vegetables and salads -- not the dressings/fats mind you, they just treat greens like free food. Another thought, don't hesitate to add something like a clear fiber drink (like Benifiber, don't make that the entire source of your fiber but certainly it can be a helpful additive) to your diet, no harm there (it would be different if you were on something like a competition diet, but your goal is making long term sustainable healthy changes.

Don't forget your water, either. Water is intrinsic to fat metabolism. The general rule of thumb is you want to be taking in as close to a gallon of pure water (not counting sugar free beverages, juices, coffee, tea or milk) sipped throughout the day. It sounds like a lot, but if you get a really big cup or bottle and keep that with you and just get into the habit of drinking throughout the day it gets easier. I work from home, I have what I call my "sippie cup" It's a 32 oz. glass, I usually have two of those drunk by noon (heck, I drink half a glass just taking my morning vitamins) so I'm halfway there before the day is even half over. Be good to your body and don't drink straight tape water (chlorine, blech) but save yourself the money, and splurge on a really good tap filter or one of those water filter pitchers. Personally, I'm none to wild about just plain water, but I add a splash of Perrier to it and it makes the whole glass a little carbonated and quite pleasant. Some folks use the Crystal Light additives, I try to avoid artificial sweeteners and colors at all costs but that's viable an option, as well (again, not if you're on a competition diet).

 

[trex74]

Hey girl ... well done on getting a handle on where to start! Look, I have a mild form of OCD (you should see me with my check register, utter neuorosis). What I've discovered personally is that you generally are a little compulsive at first, until you get a feel for it, then you get more comfortable with it and you start to relax.

And the fiber can be an issue, be sure that your carbs are coming from whole foods with a strong emphasis on raw/steamed veggie. Shoot, there are plenty of people that don't even count fibrous vegetables and salads -- not the dressings/fats mind you, they just treat greens like free food. Another thought, don't hesitate to add something like a clear fiber drink (like Benifiber, don't make that the entire source of your fiber but certainly it can be a helpful additive) to your diet, no harm there (it would be different if you were on something like a competition diet, but your goal is making long term sustainable healthy changes.

Don't forget your water, either. Water is intrinsic to fat metabolism. The general rule of thumb is you want to be taking in as close to a gallon of pure water (not counting sugar free beverages, juices, coffee, tea or milk) sipped throughout the day. It sounds like a lot, but if you get a really big cup or bottle and keep that with you and just get into the habit of drinking throughout the day it gets easier. I work from home, I have what I call my "sippie cup" It's a 32 oz. glass, I usually have two of those drunk by noon (heck, I drink half a glass just taking my morning vitamins) so I'm halfway there before the day is even half over. Be good to your body and don't drink straight tape water (chlorine, blech) but save yourself the money, and splurge on a really good tap filter or one of those water filter pitchers. Personally, I'm none to wild about just plain water, but I add a splash of Perrier to it and it makes the whole glass a little carbonated and quite pleasant. Some folks use the Crystal Light additives, I try to avoid artificial sweeteners and colors at all costs but that's viable an option, as well (again, not if you're on a competition diet).

You are so right, I definitely don't drink enough water number one! i probably get only 4-5 glasses/day. I have a water bottle, but it's not very big. maybe I'll get my own "sippie"
Yeah, I do count my greens and veggies, but I'm not stressing about those, I generally have plenty. Funny, I was researching benefibre yesterday...considering it as my typical fibre intake is only 15g/day. What do you think of going to a health food store and getting plain old psyllium?
I'm glad that the compulsions will die down a bit, that makes sense. I bought a food scale yesterday BTW, to learn proper portion sizes 'n stuff...
Thanks MM!!!

 

[musclemom]

You are so right, I definitely don't drink enough water number one! i probably get only 4-5 glasses/day. I have a water bottle, but it's not very big. maybe I'll get my own "sippie"
Yeah, I do count my greens and veggies, but I'm not stressing about those, I generally have plenty. Funny, I was researching benefibre yesterday...considering it as my typical fibre intake is only 15g/day. What do you think of going to a health food store and getting plain old psyllium?
I'm glad that the compulsions will die down a bit, that makes sense. I bought a food scale yesterday BTW, to learn proper portion sizes 'n stuff...
Thanks MM!!!

If you have a lot of trouble drinking water to begin with then the psyillium can actually make things worse. It works by absorbing liquid and bulking up so if you feel you aren't drinking enough now ... see where I'm going? My personal opinion? I'd rather eat a pound of broccoli a day (not as hard as you think) than drink a glass of that stuff, the texture ewww. Again, it comes down to sustainability. As a life choice, it's better, and easier, to consume a couple cups of fruit and veg throughout the day than rely on "stuff." Replacing refined carbs (breads/pastas) with a bit of sweet potato, steel cut oats, brown rice or even half an unpeeled apple and you'll be getting the benefit of fiber plus you'll have more stable blood sugar levels which help with hunger and stabilize energy levels.

I love my food scale. I'm on my second now. It, more than anything else, teaches you how to eyeball portions.

Once you get into the habit of drinking a lot of water you'll be surprised how you start to miss it. I actually feel dehydrated and headachey if I have less than half a gallon a day (of course, I pee like every hour or so, nothing comes without a trade off).

 

[trex74]

I love broccoli, so that won't be hard... I am already eating at least two cups of salad, sweet potato and brown rice, and apples almost every day, i'll have to up my intake maybe...Oh yeah, i have oatmeal every morning with with one whole egg and two eggwhites and a banana...but they are QUICK oats, maybe i should switch to steel cut or whole??
Oh jeez, I don't want that psyllium to bulk up and cause problems even more! I never thought about that...yikes!

 

[musclemom]

I love broccoli, so that won't be hard... I am already eating at least two cups of salad, sweet potato and brown rice, and apples almost every day, i'll have to up my intake maybe...Oh yeah, i have oatmeal every morning with with one whole egg and two eggwhites and a banana...but they are QUICK oats, maybe i should switch to steel cut or whole??
Oh jeez, I don't want that psyllium to bulk up and cause problems even more! I never thought about that...yikes!

Well, without being too nosy is everything uh, okay in the elimination department? Because with the foods you've listed (I would substitute the quick oats for something that's slower cooking, just because they'll stick with you longer) if you're actually having elimination problems, then it's probably insufficient water.

Also, if you're having the banana because breakfast isn't holding you until your next meal then consider trading that for a scoop of a protein powder in your oatmeal instead.

If you're just worried in terms of getting a certain gram of fiber but everything is alright, then that's a whole other ball of wax. Personally, I worry more about my protein/carb/fat/calorie numbers, if I started worrying about fiber, salt, calcium, etc. I'd lose what little mind I have left