RFLETCHER9

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  • v CHANGINGSAM
    I enjoyed reading your post on one of the Spark emails. I love that you are so much more active, and I love that you figured out that exercising is key. Good luck with your journey!
    1936 days ago
  • v SHELDEE1
    Fantastic!! Consistency is the hardest,I think. Congratulations to you for knowledging what you already knew and for making up your mind to stay with it (that's half the battle). Now actually doing it is the other half. You're a great inspiration!
    1940 days ago
  • v FITFORMYKIDS
    your story is so familiar. I have lost and gained the same 15 pounds at least 4 times a year for the past 3 years. I joined Weight Watchers fron Feb to May and gained and lost the same 5 pounds at least 6 times. I moved last year cross country and I can't even shed the 15 pounds, even temporarily, anymore. Good luck!
    1941 days ago
  • v BARRONVC
    Nice thinking! Let's take it to the next level. I see some great things coming from you in the future.

    I don't believe that there is only one way to do things. Slow-fast, it has to be done the way it works for you. It's a process of learning and adapting to change. Constant paying attention and being mindful of your eating, exerecising, and lifestyle. The winner is the one that never falls asleep at the wheel no matter how fast or slow. Keep looking forward, eyes ahead.

    Next, anybody can lose weight but how many can keep it off? When talking about maintaince for life it can be hard to get your head around it. With my progress I did it in steps, I had a dietitian and many resources. I would cut calories for period opr to a goal, then spend time learing to maintain that weight. It might take 4 to 12 weeks to feel like you had control. Then I would make another run down, my body could only tolerate only so much because I'm so active and learned by listeing to my body. You can lose weight on any diet, it doesn't matter. To maintain that weight it takes tools and attention. I learned the most from planned plateaus on the way down. It's been almost 2 years and I'm good at about a 90 lb loss and 20 lb muscle gain.

    RFLETCHER9 Wrote:

    "This time, I'm biking, I'm doing cardio-kick boxing, and cardio sculpting. But it's an uphill battle. Trying to get back the muscle I've lost is hard. The scale doesn't want to budge. The first month I exercised, it was a stretch to work out twice a week. I was in absolute agony. After two months, I'm up to 4 times a week, doing more intense workouts. But it's hard. I know that eventually, the scale will show it, though and it will pay off. Trading losing 3-5 pounds a week for losing 1-2 will benefit me more in the end when I build my muscle back up. "

    Have you looked into Somatyping your body? Then eating, cardo, and strength training for that body type? The cardio stuff and cycling will not get your muscle back, but probably burn more. I've been here and had to change. My cardio work is more intense and shorter. Even my strength work is a cardio workout. Supersets with 4 to 6 exercises per day, 5 sets of 15 reps to failure with 45 seconds rest between sets. I use lighter weights doing all those reps and hit all muscle groups in a week. For cardio I mix it up. I often ride my bike to the gym as a warm up. This is a slower ride. When I go hard on the bike I do intervals and really push myself, 45 min with 10 min warm up and warm down is plenty.

    Eating, I'm carb sensitive so I try to get any carbs from whole foods. I don't eat any bread but I do eat fruit, veggies, nuts, and grains. For me the key is protein intake. I didn't take in enough. My life was based on carbs and I got fatter and fatter. I use a macro nutrient ratio that changes, 40 carbs, 30 protein, 30 fat, for most days, 20 carbs, 50 protein, 30 fat for heavy strength training days, 55 carbs, 22.5 protein, 22.5 fat for a heavy aerobic day or prior too it. After a heavy aerobic day I increase the protein. Most days I try to eat 30% of good fat so my hormones don't go goofy. This is for me and it took almost 2 years of testing, tracking and doing spreadsheets to find a balance. We are all different and need to find a program specific to us. I'm a mesomorph with endomorphic tendencies (like gain fat quickly, store carbs, also I gain muscle quickly and have a solid body mass.)

    Anybody can lose weight on a diet but the hard part is to maintain. This take a knowledge of you. We are all different and need to fine tune it to our body. It's a never changing battle and we always need to keep the body from getting too comfortable.

    Last, I have suffered many surgeries and health issues over the past few years. I had to do this or suffer no quality of life. See my vlog and blogs for some more detail. Keep fighting and find your way.

    I don't often write like this but your words were really well said.

    Good Luck and Thank you RFLETCHER9
    1941 days ago
  • v BRWNNTWN
    You can do it!!!!!!!! emoticon
    1941 days ago
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