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REDSHOES2011 SparkPoints: (35,936)
Fitness Minutes: (66,181)
Posts: 7,159
5/2/11 8:43 A

Deborah Ann is 42 years old she hates cardio but does strength training since 18!

Nutrition is 80% of the journey and she proves we women can look stunning beautiful without killing ourselfs with cardio..

Just muscle or loss em!

Edited by: REDSHOES2011 at: 5/2/2011 (08:45)
Fitness is a battle, welcome to the frontline.
Suit up and fight for your life. War is war, no matter what front your fighting..
CHARMIAN2 Posts: 997
5/2/11 5:19 A

Its a balance-do enough work outs to prevent muscle loss

JENDA9138 SparkPoints: (0)
Fitness Minutes: (8,176)
Posts: 348
5/2/11 4:56 A

you really need to find a balance of something that you can live with forever......not so easy but that is what I am trying to do....again and again, maybe I'll get this right on day!!

KMC492 SparkPoints: (0)
Fitness Minutes: (10,857)
Posts: 1,029
5/2/11 4:28 A

I was thinking the same thing as WRITEFROMHOME - if you lose weight from cutting calories only you are probably losing quite a bit of muscle. I'd say at the very least, you want to do a few days a week of total body strength training. You can probably wait a bit on the cardio. Otherwise, you'll be back on in a few months wondering why you have platueaed and everyone will tell you to add strength training to change your body and build more muscle. More efficient to try not to LOSE the muscle to begin with.


"People who say it cannot be done should not interrupt those who are doing it." - George Bernard Shaw

"Strong reasons make strong actions." - William Shakespeare

WRITEFROMHOME SparkPoints: (21,450)
Fitness Minutes: (23,088)
Posts: 265
5/2/11 2:36 A

WEll, there is a lot of talk about dieting only and adding exercise later, but I have to add that if you only reduce calories to lose weight, up to 30% of that lost weight could be coming from your lean body mass which is not good and its not the fat you want to get rid of. So to lose the fat, you really do need to exercise it off. Also, depending on how much you cut your calorie intake it may not be healthy. So first you look at a healthy diet, with added exercise but maybe just a little added exercise at first working up to more as your body can handle it. Plus people who have the most weight to lose don't need a lot a exercise to be working it off. As the weight comes off, it takes a lot more effort to expend the same calories. My advice, diet and exercise together is essential to healthy weight loss.

ILOVEMY2BIRDS Posts: 2,646
5/1/11 10:38 P

I had to have a medical procedure on april 14th and I was restricted activity for 2 weeks... so I did exactly what you are thinking of doing. I took the opportunity to get nutrition in check and I started exercising today. We will see.

5/1/11 9:58 P

I focused on nutrition first because it is more time consuming to pack my lunch every day and plan and cook my meals. Also, I figured I might as well lose as much as I could with dieting and then add exercise as I start to plateau and get past it, which is happening now after losing 21lbs.

***Goals for July***
- lose 4 lbs
at -1
- daily stretches
- 10 mins exercise a day
- eat a fruit after every meal
- eat 1 salad a day!

Currently: -0 lbs

Final goal: -35 lbs by may 2015
MAUREENV2 Posts: 3,853
5/1/11 9:46 P

I am much like you- exercise has never been a problem for me, nutrition always has been. I'm not an expert, but I like your thinking. Focus on nutrition more and exercise less. Last year, when I lost most of my weight, I had surgery and couldn't exercise the way I like for 2 months. I did enjoy focusing just on nutrition and did lose consistent weight.
For me, however, as soon as I started to exercise again, I fell into that thinking you describe- I can eat more now.
It is a tricky balance. Good luck to you. Thanks for posting this.

MSMUFFET60 Posts: 24
5/1/11 8:12 P


RUSSELL_40 Posts: 16,826
4/26/11 2:58 P

try less intense forms of exercise, swimming, walking, things that burn calories, but are just everday actvities. Frisbee is fun, and you can spen d time with family. Then you just focus on the Nutrition, and get that going. As you lose weight, you will want to move more.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford
LYNNPEREZ87 SparkPoints: (0)
Fitness Minutes: (1,795)
Posts: 192
4/26/11 2:53 P

I think it depends on what amount of time you have to focus... I think if you put your efforts towards nutrition first and get that down as regular routine where you don't have to focus on it so much would be good, especially if you don't have issues exercising... don't quit exercising completely but put your mind where you are having the toughest time!

BEARCLAW6 SparkPoints: (27,813)
Fitness Minutes: (15,376)
Posts: 1,939
4/26/11 2:52 P

You guys nailed it. If your goal is to weight less, then nutrition is the key. If you also want to be able to run that marathon or climb than mountain or even just have those muscle where they show, then you also need some exercise.

I have the advantage that being very fat requires a lot of muscle to carry it around! (try putting on a 100 lbs coat and carry it around all day to see what I mean!) So, I have only been doing moderate exercise to try to keep what I have while I lose the fat. So for someone really fat like me, it is more like 90% nutrition and 10% exercise.

Edit: I will add that you can lose weight and become more fit on mostly exercise, but it is a LOT of work. I mean almost a full time job. I did this in my early twenties and spend most of my time exercising or eating. It worked great until I got an injury and couldn't work out....then I blew up like a balloon!

Edited by: BEARCLAW6 at: 4/26/2011 (14:56)
October 2010: 345 lbs
October 2011: 215 lbs
October 2012: 215 lbs
October 2013: 251 lbs (Doh, time to get back on track)

As a famous ancient philospher once mused..."Eat a steak, not a cake!"

Don't be active to lose weight, lose weight to be active!

Insanity: doing the same thing over and over again and expecting different results. -- A. Einstein
DRACIL Posts: 144
4/26/11 2:34 P

Yep, this is one of the problems that Taubes talked about the problem with people focusing on Calories In/Calories Out without delving more deeply into it.

The same advice people give to people losing weight (eat less, exercise more) is funnily enough, the same advice given to people who want to get their money's worth at a buffet (eat less, exercise more to build up your appetite).

Exercise IS important for being healthy and fit, but for weight loss, nutrition is more important.

Edited by: DRACIL at: 4/26/2011 (14:35)
Eating whole grains instead of refined grains is like smoking filtered cigarettes instead of unfiltered cigarettes

How much rat poison would you recommend people eat in moderation as part of a balanced diet? That's why I find the related popular sayings meaningless.
SPUTNIK512 Posts: 1,724
4/26/11 12:10 P

I agree with Janet. I met with a wellness coach at school last year and we started just with exercise. After I got that down we talked about diet. Her reasoning for focusing on one at a time is that if you try to change too much at once you're more likely to become overwhelmed and just give up.

If diet is your issue, then I say it sounds like you have a good plan.

Good luck!

Couch to 5k: Completed 7.24.10

Zoo Run Run 5k, Madison 9.26.2010 - 36:41:00
Literacy Run 5k, Madison 10.3.2010 - 35:57:00
Turkey Day 2 Mile Run, Kenosha 11.25.2010 - 22:26
Jingle Bell 5k Run, Madison 12.11.2010 - 37:55
Crazylegs 8k Run, Madison 4.30.11 - 1:01:52
Turkey Day 2 Mile Run, Kenosha 11.24.11 - 25:01
Jingle Bell 5k Run, Madison 12.10.11 - 36:20
JANET0116 Posts: 672
4/26/11 12:03 P

When I started with Spark over a year ago, that is what I did - focused solely on nutrition and didnt worry about additional exercise. I weighed 153. It was only after I had lost 15 lbs that I started really focusing my efforts on additional exercise. So I would recommend this as a good method because even with my now much higher exercise regime, I *still* have to focus on nutrition to get the scale moving.

Exercise improves my health in other ways, but does not seem to affect weight loss all that much.

NUTMEG1125 Posts: 2,002
4/26/11 12:01 P

I wouldn't totally stop exercising, because it has a lot of health benefits, but cutting back andmaybe doing long walks instead of intense activities might not be a bad idea.

The truth is though, you cannot out train a bad diet. You have to eat right or all the exercise in the world won't matter.

SUNFLOWER4ME SparkPoints: (8,752)
Fitness Minutes: (5,040)
Posts: 1,086
4/26/11 11:52 A

Hi all. I need some advice. I hear a lot that weight loss is %80 nutrition and %20 exercise. Well, I have never had a problem with the exercise, but I ALWAYS have a problem with the nutrition/calorie range side. AND, the more I exercise, the more I eat.

So I am wondering, would it benefit me to focus %100 on nutrition for a couple weeks to really get that down, and not exercise, then slowly add in exercise when I feel comfortable? I know in the end it is a balance of the two, but in order to achieve that balance, I think I must first adjust my stomach and mind to healthier, smaller amounts of eating. Anyone do something similar?


I hope today and everyday you always find a reason to SMILE.
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