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MOEE45's Photo MOEE45 SparkPoints: (176,247)
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2/28/11 11:15 P

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Thank you for this, I just signed up at plateau busters! emoticon

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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,001)
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2/28/11 11:01 P

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There's a SparkTeam called "Plateau Busters".

It's not very active, as people just tend to go there when they are in a plateau. But, I did a long post there
( www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=-1x1
1578x
40200621
) on February 27, in response to someone's question, about what I do to avoid and bust plateaus.

~ Faith


Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
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MOEE45's Photo MOEE45 SparkPoints: (176,247)
Fitness Minutes: (161,720)
Posts: 10,079
2/28/11 10:54 P

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I will try anything to get out of my plateau!!!

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PINKCIS's Photo PINKCIS Posts: 3,345
12/4/10 6:09 P

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Thanks. I'll try it.

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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,001)
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12/4/10 4:25 P

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Pink -- I see that you said that you keep your body guessing by making changes in your exercise. "Calorie cycling" follows that same concept, except with "calories in", instead of "calories out".

If I exercised, I'd try it with that, too. But, I'm really bad at that, lately.

~ Faith

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
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PINKCIS's Photo PINKCIS Posts: 3,345
12/4/10 3:59 P

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MAMABUGAZ - Thank you for that information. I'll try it when I reach my plateau and I know I'll reach it.

 current weight: 157.6 
 
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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,001)
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Posts: 4,055
12/4/10 1:08 P

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Pinkcus -- It can work to lower your calorie count to under 1200 if you are careful not to do it more than one day in a row. I've been reading up, quite a bit on various ideas regarding "calorie cycling", including some of the ideas in the books "The Every Other Day Diet" and "QOD".

I was able to get out of a 3-week plateau by using some of those ideas.

11/20: 1,068
11/21: 1,341 - Lost one lb.
11/22: 616
11/23: 1.342
11/24: 1,079 - Lost another lb.
11/25: 1,765 - Thanksgiving Day, but, "cheat days" are OK sometimes, if other days are lower in calories. They "change it up".
11/26: 1,070
11/27: 1,636
11/28: 1,304 - Lost another lb.
11/29: 731

Went back to 1200 - 1400 calories a day, starting 11/30, and lost another lb on 12/2. It was also the first day that I lost anything in my waist (1/2") since September! Might save that strategy for plateaus.

~ Faith

Edited by: MAMABUGAZ at: 12/4/2010 (16:21)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
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JUNEAU2010's Photo JUNEAU2010 SparkPoints: (163,848)
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12/4/10 12:22 P

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wow that is a lot of time. I will have to work up to doing that much!

Go beyond success...
be significant.
- Dave Dravecky

There can be no great accomplishment without risk - Neil Armstrong


 current weight: 189.8 
 
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PINKCIS's Photo PINKCIS Posts: 3,345
12/3/10 12:57 P

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As long you you keep your calorie count no lower than 1200. Anything less, your body will think you are starving so any calories you eat more of, will become fat. I keep my calorie count between 1200 - 1500. I keep my body guessing and what I burn each day is different as well. As long as you exercise each day is good.

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-CHERYL's Photo -CHERYL Posts: 1,763
12/1/10 11:40 P

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Great article! Many people don't want to face the ugly truth, to lose weight you have to eat less and exercise more!

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SUNNYARIZONA's Photo SUNNYARIZONA SparkPoints: (188,881)
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12/1/10 10:50 P

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This article does NOT surprise me....I TRY to push to get in 60 minutes of real workout, but it is NOT easy when you work....
Here is a Spark link I saved from quite a ways back that beat this article to the punch!
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1209


MY NEW saying: (borrowed from Delila)

"If you want to do something, you'll find a way, if you don't, you'll find an excuse."


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-CHERYL's Photo -CHERYL Posts: 1,763
12/1/10 10:45 P

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The article says 35 minutes a day might not be enough and that "between 150 and 250 minutes per week of moderate intensity physical activity is effective. Of course MORE exercise will help you lose and keep it off! There are no definite's in the article just another study saying exercise does good things, more is better.

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BARCLE's Photo BARCLE SparkPoints: (166,409)
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12/1/10 9:42 P

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Mmm, I agree with the post below. I think any exercise is a benefit over nothing. Also, I wonder if it factors such things as age, gender etc into account.

I am positive that if there were 10 people the exact same height, weight, age, gender, etc as me and we all ate exact same food and did the exact same exercise there would be among us major differences in results. Personally, I'd actually love to participate in a study like that - it would be fascinating!

Smile .... it makes people wonder what you're up to ;-)

The fourth glass of wine is always a good idea before you do it and a really bad idea afterward! ;-)

It is far easier to MAKE time to exercise than it is to FIND time to exercise. You want results???? MAKE it happen.


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WALKZWDOGZ's Photo WALKZWDOGZ Posts: 6,072
12/1/10 8:37 P

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I hope their study doesn't turn out to defeat their purpose. If they set a goal too high, it could discourage people from trying at all. So many studies show benefits of even 15 minutes of exercise for heart & health that it would be too bad if people think "Gee, I can't do enough to matter". I wonder if these researchers ever try their own studies!


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WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 18,660
12/1/10 7:45 P

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There are a lot of reasons to exercise and not all of them are to lose weight. Losing weight is 80% diet and 20% activity.

Those who lose weight without exercise/activity tend to lose more muscle than those who are more active.

The other advantage to exercising is that your body shape changes in a healthier and more flattering way. Your metabolism increases slightly so you can eat a little more and still lose weight.

Maintaining does require a change in activity or quite a low calorie intake to keep the weight off.

Exercise is always a personal choice and there are times in our lives it is more difficult, but increasing activity is easier than you think. Wearing a pedometer and aiming for the 10,000 steps a day, taking stairs, parking farther away, pacing while on the phone, etc are ways to keep more active,

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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MAMABUGAZ's Photo MAMABUGAZ SparkPoints: (20,001)
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12/1/10 4:27 P

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There are lots of factors that play into weight loss. No matter what any "institute" says, I'm currently losing 1+ lbs per week with almost 0 minutes of exercise. That's pretty far off from the 150 minutes per week that they say I "need", in order to lose weight.

And, what they say won't change the amount of weight that all of you are losing.

I have multiple sclerosis, and, I could walk. But, only at a fairly leisurely pace, and, only for 20 minutes at a time. Faster, or longer, that that is something that I simply don't have the stamina for. Years ago, before MS, I used to walk 4 miles a day, briskly. That's no longer possible. It would take me forever to reach 10,000 steps a day now.

~ Faith

Edited by: MAMABUGAZ at: 12/1/2010 (19:59)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
180
162.5
145
127.5
110
WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 18,660
12/1/10 12:32 P

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That is about an hour a day. I like to have one day that isn't hard, so I have been most successful when I walk an hour most days. Other exercise is dressing, but I don't strength train as much as I walk. The dog doesn't like it as much.

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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-CHERYL's Photo -CHERYL Posts: 1,763
12/1/10 12:08 P

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New guidelines issued from the American College of Sports Medicine (ACSM) state that 30 minutes of exercise, 5 days a week might not be enough. In 2001, ACSM recommended that overweight and obese adults get at least 150 minutes of moderate-intensity exercise per week to improve their health. 200 to 300 minutes per week was recommended for long-term weight loss.

Read article
www.dailyspark.com/blog.asp?post=how
_m
uch_exercise_you_really_need_to_loseR>_weight


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