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SUPERPOWERED's Photo SUPERPOWERED SparkPoints: (454)
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7/28/13 9:10 A

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Sounds like you are burning fat and putting on muscle! Good for you! And best of luck on your upcoming race.

KAREN_NY's Photo KAREN_NY Posts: 1,462
7/10/13 1:15 P

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ADDITUDE's Photo ADDITUDE Posts: 29
7/9/13 11:13 P

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So apparently I was stressing about nothing, because even though I've only lost 5 lbs in the last 6 weeks, I've lost 2 inches off my waist and 1.25 inches off my hips. No to shabby! I'm still going to continue eating clean and adding the intervals into my elliptical workouts and hills into my running workouts. I can really tell a difference when I use those in my workouts. Thanks everyone!

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HAWAIIANMAMMA's Photo HAWAIIANMAMMA Posts: 2,792
7/9/13 3:27 A

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Oh, running hills is killer! I was "running" up a really steep hill the other day and a guy was walking down it with his dog. He chuckled in my direction before greeting me. I was taking the hill on my toes, my pace seemed slow and my steps seemed tiny. it was a rough hill though! and at the end of a 4 mile run, no less. lol

If you want others to be happy, practice compassion. If you want to be happy, practice compassion.


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ADDITUDE's Photo ADDITUDE Posts: 29
7/7/13 8:59 P

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I've been having luck with doing intervals on the elliptical. Fifteen minute warm up followed by 1 minute fast/hard then 4 minutes recovery. After 30 minutes of that I do a 15 minute steady pace then cool down. It kicks my butt!

We have a hill in our neighborhood that rises 100 feet in a short tenth of a mile. It would be perfect for hill repeats. I walk up and down it at least once a day, but I haven't worked up the courage to try running it yet. I think I'll give it a try this week. :-)

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ADDITUDE's Photo ADDITUDE Posts: 29
7/7/13 8:56 P

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I definitely believe that a calorie is not just a calorie. My body feels much stronger and healthier when I eat clean and eliminate sugar and processed foods from my diet. :-)

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HAWAIIANMAMMA's Photo HAWAIIANMAMMA Posts: 2,792
7/5/13 11:08 A

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Karen, the article I posted below talks about why people gain weight when they train for distance runs and why interval training is so crucial. It's a fantastic article. Thanks for sharing your experience!

If you want others to be happy, practice compassion. If you want to be happy, practice compassion.


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KAREN_NY's Photo KAREN_NY Posts: 1,462
7/5/13 10:39 A

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When I did my first HM, I actually gained a few pounds - not what I was look for!
This year I've found that the combination of
a) cutting processed foods and sugars and
b) using interval running 2 days/week (hills or sprints)
c) more consistent core strength training (3 days/week)
has made a huge difference. Only a slight dent on the scale, but I've dropped a pant size in the last month.

My intervals are short -- 30 sec sprint or hill, and a hard intensity, and 60-90 sec slow, for about 20 minutes.

The core strength has made my running stronger, and made it possible for me to really rock some intervals.

Even before all of this, my experience was that "calories in/calories out" was oversimplified for my body, which does so much better without added sugar and chemicals.

Just some thoughts, in case it helps.
Good luck, and have fun with the running!
K:)


Edited by: KAREN_NY at: 7/5/2013 (10:39)
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ADDITUDE's Photo ADDITUDE Posts: 29
7/3/13 2:08 P

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I HATE intervals with a passion! The half that I'm doing in September has a lot of inclines and hills so I guess I better get used to them. I don't want to be totally unprepared for them again this year.

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HAWAIIANMAMMA's Photo HAWAIIANMAMMA Posts: 2,792
7/3/13 12:03 A

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likely so! just make sure you're pushing yourself. intervals are ROUGH! lol

If you want others to be happy, practice compassion. If you want to be happy, practice compassion.


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ADDITUDE's Photo ADDITUDE Posts: 29
7/2/13 7:20 P

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So if I include hills on my road run days and start adding intervals to my elliptical workouts would that be enough to jump start some fat burning?

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HAWAIIANMAMMA's Photo HAWAIIANMAMMA Posts: 2,792
7/2/13 1:09 A

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Excellent point, HOUNDLOVER. People's bodies respond differently to nutrients, so you might find that something different works for you. Your body needs all three macros in macro portions (hence the term macro), though, in order to function optimally. I'd suggest tracking your food for a week to see where you're at. My Fitness Pal is a fantastic app for this! Then tweak one macro at a time and monitor your progress bi-weekly. If you're not seeing the changes you want then tweak something else. But find what works for you.

If you want others to be happy, practice compassion. If you want to be happy, practice compassion.


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,346
7/2/13 12:50 A

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My personal experience has been much better with dropping the carbs ultra-low to about 5% of my calories, fat at about 75% and the rest is protein. This allowed me to drop lots of body fat while training for a half marathon.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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HAWAIIANMAMMA's Photo HAWAIIANMAMMA Posts: 2,792
7/1/13 11:00 P

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Based on what you just said, part of your problem might be that you're not eating *enough* calories. You can't just up and start eating 500 more calories a day, though. Try focusing on the calories you're consuming, but try to keep a 40/40/20 ratio with your carbs/proteins/fats. The math for 1400 calories breaks down to 31 grams of fats, 140 grams of cars, and 140 grams of protein. If your macronutrients are properly balanced then it'll help with the fat loss.

Also, steady-rate cardio for fat loss is a myth. Interval training (cardio and/or bodyweight) is widely acknowledged to be burn a lot more fat in a lot less time. Check out the article below. It's awesome.

www.t-nation.com/free_online_article
/m
ost_recent/the_final_nail_in_the_cardi
o_coffin


If you want others to be happy, practice compassion. If you want to be happy, practice compassion.


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ADDITUDE's Photo ADDITUDE Posts: 29
7/1/13 10:27 P

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At this point I'm roughly 30 pounds overweight. Honestly, losing the weight is more important to me than training for the half marathon, but I already agreed to do it with my running partner and I don't want to let her down. When I say "losing weight" I'm not necessarily concerned with the number on the scale as much as I am with fitting into my clothes and feeling healthy. I'm especially excited about NOT carrying that 30 pounds on my runs!

If I use the figures provided I would need to consume 2325 calories to maintain a weight of 155lb. In order to lose weight I would need to limit my calories to 1825 per day. I don't think I could even force myself to eat that many calories in a day. I normally consume less than 1500 calories in a day (closer to 1300).

In addition to 3-4 days of running each week (I keep it slow at 10-11 min per mile), I also do 2-3 days on my treadmill focusing on a nice, slow fat burning pace, and strength training two days each week using body weight resistance and 3-8lb dumbbells.






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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,346
7/1/13 9:28 P

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I would recommend focusing on training well, getting sufficient protein and fat and not worrying about weight loss. What's more important is to lose body fat and gain muscle, which you will likely do automatically. Even if your weight stays the same you'll be much healthier as a result.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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HAWAIIANMAMMA's Photo HAWAIIANMAMMA Posts: 2,792
7/1/13 8:40 P

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How much are you looking to lose? Below is a simple formula to figure calorie consumption for maintenance:

your bodyweight x 15 = maintenance calories per day, for example, I weigh 125 x 15 = 1625 maintenance calories per day. To lose 3lbs a week you need a 500 calorie deficit per day.

Now if you're burning 3k cal/week, that breaks down to 429 calories each day. That would be your deficit right there, so you could actually continue consuming at your maintenance and lose 3lb per week.

Disclaimer: I am not a nutritionist. The numbers above are commonly accepted numbers in the nutrition field for this kind of thing, though, and they've worked for me for the last several years. There's more that can go into it, like macro nutrient counting, etc that will help determine what you're building/shedding (muscle vs fat), but those numbers can vary from person to person.

Hope this helps!

If you want others to be happy, practice compassion. If you want to be happy, practice compassion.


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ADDITUDE's Photo ADDITUDE Posts: 29
7/1/13 7:08 P

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I did my first half last year then got horribly out of shape. My next half is scheduled for September and I'm on week two of training. I would really like to lose some excess weight before the race but I'm concerned about restricting calories during training. If I'm burning around 3000 calories during week two what should my calorie limit be for weight loss (without inhibiting training)?



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