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DIXIEDOODLEDEAN's Photo DIXIEDOODLEDEAN Posts: 966
9/4/13 10:06 A

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bbq feasting with family/friends was not too good for blood readings. Today is 2nd day of raining in the proper balance and 3 lbs gained..lost. Now for the new attack.



type with you later. Junebug


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SEVERINA418's Photo SEVERINA418 SparkPoints: (51,630)
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8/31/13 11:15 P

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Is this group active?

Teresa in Georgetown, Ohio

Before you judge me, make sure you're perfect.

I would rather be known in life as an honest sinner than a lying hypocrite.


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JCOOL77's Photo JCOOL77 Posts: 13
8/10/13 11:33 A

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I am VERY new to this theory (As in a week in) but I am noticing that I am GAINING (2lbs this week) not losing. Now that being said, I am not watching anything but carbs at the moment and eating plenty of everything else. Is this normal or do I need to start paying attention to my fats and calories also?

Lets be friends, find me on FB! www.facebook.com/JenACool


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FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (112,027)
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3/4/13 5:59 P

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I noticed the last two weeks, I've had a bruised heel. So, my workouts are nothing more than some weight lifting. So, I have been making double sure to keep my carbs low. I have been eating 1600-1700 calories per day and losing 1/2 pound per day! Woo Hoo!
Live and learn! When my heel finally feels better I am really not gonna get stuck in that cardio rut again.

~Laura

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BE_FEARLESS's Photo BE_FEARLESS Posts: 123
3/4/13 5:29 P

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I'm relatively new to the primal lifestyle, and I'm following Jack Kruse' Leptin reset, which has it's own set of rules for when you eat and exercise, with a huge emphasis on sleep. If you're Leptin resistant, it's not a good idea to exercise in the morning. Exercise should be after the last meal of the day, and the last meal should be 4 to 5 hours before bedtime. It's really hard to do, especially if you work 9-5, like I do. He also says that if you can't get that last meal in before 7:00 p.m., it's best to skip it -- that would be a kind of I.F. that would work under the Leptin reset protocol.

I agree with some of the reasons stated in the article, like you're not really going primal, stress, lack of sleep, not enough movement. It's like Atkins, you can't just kinda do it, like have a big bacon and egg breakfast, but have a roll with dinner. Under the Leptin reset, you cannot snack -- not even on approved foods. You have to give your body time to burn the fat. As soon as you put food in your mouth, you stop the burning. That doesn't mean you can accelerate the fat burning by exercising hard on an empty stomach in the morning. That's an old habit from the days when we lived and died on the CICO model (calories in/calories out), which is a paradigm that doesn't apply in the PB.

I'm eating way more calories per day (just in one meal, at breakfast) that I did before, but I'm losing fat like crazy!

Watch out for hidden carbs.

Following: Optimal Health blog by Neurosurgeon, Jack Kruse: www.jackkruse.com and The Primal Blueprint, by Mark Sesson. Blog:
www.marksdailyapple.com


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KLAMMING6's Photo KLAMMING6 Posts: 26
3/3/13 8:51 P

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thanks for posting this article.

walk in light and love,
Kimberly


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1/28/13 4:28 P

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Yeah. I used to always eat breakfast, and now I feel so much better not eating before I workout.
Having too much food in your belly can make it really hard to push through a tough workout. Your body has a hard time digesting food at the same time it's trying to burn calories. That's why it's always best to rest for a bit after eating.

~Laura

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JANAMP09's Photo JANAMP09 Posts: 354
1/28/13 4:11 P

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Our bootcamp instructor on Saturday mentioned a recent article in the paper that said if you don't eat before your workout you burn 20% more fat during your workout then if you ate. I know I feel much better now not eating and have more energy then when I did eat breakfast.

Janet

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LENADYN98's Photo LENADYN98 SparkPoints: (6,817)
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1/28/13 3:03 P

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All the cooments on here were really helpful. I was getting really hungry durning my workouts even though I was eating before. I switched it up today, instead of eggs and bacon..mmmm.. I had a banana and some milk before working out. Huge improvement, I didn't have that intense hungry feeling halfway through.

Thanks!!

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2GD2GO2WSTE's Photo 2GD2GO2WSTE SparkPoints: (12,708)
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1/17/13 9:04 A

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Thanks for posting these reasons -- although I've seen them before, I'm at a plateau and I need to break through. Looks like more sleep and more movement for me!

Re the IF issue, both Mark and Robb Wolf say that IF is appropriate if all of your other Primal/Paleo ducks are in a row. IF is a stressor on your system, just like stress and lack of sleep. In other words, IF is one of the last things you should try, not the first.

Jay

"The time for action is now. It is never too late to do something." -- Carl Sandburg



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JAZZID's Photo JAZZID SparkPoints: (39,430)
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12/29/12 4:50 P

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Thanks FIT_ARTIST for that information. emoticon



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12/29/12 1:02 P

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You should maybe make a note of that.

Also, I only do HiiT and intense workouts 1-3 times per week. Not every day.

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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JANAMP09's Photo JANAMP09 Posts: 354
12/29/12 12:57 P

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Thanks Fit_Artist. I usually don't workout on Saturday but there is a kick-ass cardio class in the a.m. and because of the holidays and appointments with my personal trainer, I had not gotten a lot of cardio in over the last week or so and decided to go to class. Because of my late decision I had not had breakfast yet and just grabbed a banana and had coffee with cream (may not be Paleo - but I like the Primal approach that the heavier the cream the better and it is only in my a.m. coffee) I must say, I did feel better and kept up at my more pre- paleo pace. I can't say if it was the not eating or the fact that I had taken such a break from cardio that helped but definitely feeling better about my workout today. Hopefully I will see the scale moving as well if I continue

Janet

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12/29/12 12:41 P

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Really intense workouts do require some carbs. If you are running out of energy, I would wonder if you are getting enough.
Lack of carbs and intense workouts will eventually burn out your adrenals. Adrenal fatigue can take years to bounce back from.
I would perhaps keep track of that for a bit, or add some fruit....
When I do HiiT workouts for example, I follow up with a smoothie of whey protein, almond milk and a banana. I still workout on an empty stomach, but I make sure I eat carbs following the workout and I will eat carbs later in the day also. Sometimes it's some sweet potatoes. Or even a 1/2 cup of brown rice with my dinner. Rice may not be primal, but either are HiiT workouts.

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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JANAMP09's Photo JANAMP09 Posts: 354
12/29/12 8:11 A

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Not sure of my carb count - I do know I only eat protein, fat, fruit and veggies but never log. My cardio workouts are very intense - maybe my solution will be to skip breakfast on the days I do weights and on weekends and eat before cardio. I will have to play around with it and see what works. I just started about 4 weeks ago and already seem to have stalled where others around me (admittedly with more to lose) seem to be dropping inches and weight like crazy and I am more strict then they are :(

Janet

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12/28/12 11:57 P

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Hmmm... I workout on an empty stomach also. I actually feel like I have more energy this way. But, I do take a sip of liquid L-Carnitine before my workout. It gives you a bit of an energy boost as well as helps get fat moving (out of your body).
Black coffee can also give you a boost before a workout.
How intense are your workouts? How many carbs are you eating on a daily basis?
My workouts are very intense but I also make sure I add a higher carb day 1-2 times per week. Higher carb for me is about 125 grams of carb. Not really high.

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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JAZZID's Photo JAZZID SparkPoints: (39,430)
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12/28/12 11:48 P

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If you feel drained then eat something. I can exercise on an empty stomach and I do this on the weekend, I walk to work everyday for 1 hour on an empty stomach as well, but we are all different.

I am no expert in IF, but I think that you could just IF in the evening. For instance,you could eat your meals within say an 8- 9 hour window during the day (... 8 - 5, 9 - 5, etc.) then stop eating and then IF until the next morning. If you plan to exercise in the morning I would eat very light prior to exercising some suggestions:

If you have 60 minutes or less before exerciseÖ.. Have a low-fat (and relatively low-protein) snack.
ē Nonfat yogurt
ē A piece of fruit

... you don't want to get full off of what you eat, just something to take the edge off. Eat a regular meal within an hour after you workout.

I hope this helps... others may have more suggestions. ~ Dee emoticon


Edited by: JAZZID at: 12/28/2012 (23:50)

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JANAMP09's Photo JANAMP09 Posts: 354
12/26/12 9:15 A

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Know I am a bit late in responding to this post but my problem seems to be lack of sleep. I have enough time allotted be sleep 3 hours - wake up - toss and turn for hours - finally fall back asleep and wake up tired a couple hours later. I was hoping eating Paleo/Primal would help as a lot of people toted sleeping as one of the benefits - hasn't happened for me yet - hopefully it will kick in.

Also about IF (hadn't heard of this yet ) If you exercise in the a.m. (our standard is every a.m. starting at 9) would you still suggest skipping breakfast? I already feel drained on the days I do cardio and still not working to pre-paleo levels.

Janet

Always look through the windshield and not the rearview mirror


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12/1/12 10:23 P

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Hi MILEHIGHMAMA, I have tried IF and have had success with it, but not everyone experiences the same results. Whether to IF or continue to IF can get rather complicated.

This link may expand on what you mentioned regarding blood sugar and IF: chriskresser.com/intermittent-fastin
g-
cortisol-and-blood-sugar


... then there are other factors that can cause negative outcomes when IFing. For instance, Dr. Jack Kruse wrote the following on IF and why IF won't work for those who are "leptin" resistant. You can find information about this and more at the following link:

www.jackkruse.com/intermittent-fasti
ng
-and-leptin/


If you don't know what "leptin" is, Mafk Sisson of the Primal Blueprint explains it here:

www.marksdailyapple.com/leptin/#axzz
2D
rOSVojQ


My thoughts: I think that IF, just like the Paleo/Primal lifestyle, is not "one size fit all", only you can determine if IF is right for you based on the results you get when doing it. IF is not a mandatory part of the Paleo/Primal lifestyle, it is just another tool to use if desired.

Also, there is not just one way to do IF. Robb Wolf advises that people IF no longer than 16 hours, but if you do great doing 12 hours, then that is your sweet spot. Here is information on other ways to IF, all have pros and cons:

Intermittent Fasting 101 Ė How to Start Burning Fat: www.theiflife.com/intermittent-fasti
ng
-101-how-to-start-part-i/


Mark Sisson on IFing for weight loss:

https://www.marksdailyapple.com/fast
in
g-weight-loss/


... I hope these links help you find answers to your question(s).

Good luck to you! emoticon ~ Dee

Edited by: JAZZID at: 12/1/2012 (22:28)

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11/29/12 1:50 P

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It's working wonderfully for me. emoticon

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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MILEHIGHMAMA's Photo MILEHIGHMAMA Posts: 118
11/29/12 1:10 P

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Jazz, thanks for the insightful post! I'm in full agreement with everything you shared, except the IF one... everything I'm reading seems to indicate that Intermittant Fasting is okay for men, but really not okay for women - for a few different reasons, including a negative impact on blood glucose levels.

Have you seen any of the research I'm referring to? I have seen personally that I do much better with a shorter period of 'fast' - no more than 12 hours overnight, rather than the 16.

Dru :)

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STELLASMYBEBE's Photo STELLASMYBEBE Posts: 869
11/14/12 10:19 A

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I am not active enough! :(

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AHAPPYLIFE's Photo AHAPPYLIFE SparkPoints: (101,876)
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11/6/12 9:19 P

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JAZZID, you are amazing! Thank you!!

** Melissa **
....................Alaska

Be careful when you pass judgement on another. Life teaches us lessons in harsh ways when we are mean to others.

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ANIDUCK's Photo ANIDUCK Posts: 10,852
11/6/12 4:11 P

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YUP!

Hospitals are terrific for traumatic care; for acute care. They do a really, really good job in saving lives when itís a sudden bleeding emergency. But in terms of chronic care, theyíre terrible; (that is) in terms of the illnesses that most people have, endure, that cost the most money, that last the longest and ultimately die from. -Dr. Andrew Saul


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11/6/12 4:05 P

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Absolutely correct!

After I tried IF the weight starting melting off. I figured out the hard way that 5-6 small meals per day doesn't work so well for me (it can actually CAUSE insulin resistance and lead to metabolic syndrome)
I'm a calorie/macros counter, so I know for a fact that 5-6 small meals per day VS IF was the only thing I hadn't tried. Even after going Primal I couldn't make progress and was gaining weight rather quickly.
Luckily for me it's working now! There really wasn't anything left to try! lol
I eat two meals per day. Lunch around 1:00 pm, then dinner around 5:00 pm. This way of eating was really meant for me. No more mini-appetizers all day long. I can sit down and eat a meal until I am really full. Which is what I really like!

Stubborn or "tenacious" fat, is usually one (or all) of three things. Hormone imbalance, underactive thyroid or insulin resistance. If you have a combination of all three then GEEZ! you got some problems!

Many of your suggestions address those issues.
emoticon

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

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JAZZID's Photo JAZZID SparkPoints: (39,430)
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11/6/12 3:49 P

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Effective, healthy weight loss isnít only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. Itís everything Ė itís all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. Itís setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.

1. You think youíre eating healthy, but arenít.

Does your diet consist of a massive amount of ďproductsĒ? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb ďbreadĒ do not a Primal eating plan make. Youíre just feeding an addiction and consuming empty calories Ė sound familiar? Disregard the labels and look inside for what you know to be true: this crap isnít food, and you shouldnít be eating it. Itís about way more than just low-carb.

2. Youíre under too much stress.

The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress Ė I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels Ė they may be holding you back.

3. You need to watch your carb intake.

Carbs are key, as always, especially when youíve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.

4. Youíre adding muscle.

I always tell people not to get hung up on the scales so much. Those things are useful Ė donít get me wrong Ė but they never tell the whole story, like whether or not youíre adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If youíre feeling good but failing to see any improvements register on the scaleís measurements, itís most likely extra muscle and stronger bone from resistance training. You wouldnít know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.

5. Youíre not active enough.

Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. Itís easy to do (because every bit of movement counts) and it doesnít dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If youíre on the low end of the spectrum, crank it up toward five weekly hours and beyond.

6. Youíre lapsing into Chronic Cardio.

Of course, you can go too far with the low-level movement Ė you can begin to lapse into Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, youíre burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. You can continue down this route if you wish Ė I did, for a couple decades Ė but youíll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made.

7. You still havenít tried IF.

Results vary, but if youíve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. Make sure youíve fully transitioned onto a Primal eating plan and start small. Skip breakfast and eat a late lunch. If that feels okay, skip breakfast and lunch the next time. Just take it slow and pay attention to your hunger. Eventually, try exercising in a fasted state to maximize the metabolic advantage. If all goes well, your hunger wonít necessarily disappear, but itíll change. A successful IF tames hunger, makes it less insistent and demanding.

8. Youíre eating too much.

Low-carb isnít magic. It reins in wild hunger and tames insulin, but calories do still matter Ė especially once you approach your ideal weight. In fact, those last few pounds often donít respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but youíve got to tighten things up if things arenít working. And thatís the real test, isnít it? There is a metabolic advantage to eating according to the PB, but if the weight isnít coming off, somethingís up Ė and calories may need to come down.

9. You havenít overcome bad habits or developed good ones.

Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you canít back out without losing face. Youíve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit Ė identification, planning, publication Ė and youíll be on your way.

10. You havenít purged and Primalized your pantry.

Out of sight, out of mind; out of reach, out of mouth. Keep the crappy junk food out of your pantry, if not out of your house altogether. Go down the list and toss the stuff that doesnít apply. As for the rest of your kitchen, check out the fridge interiors and grocery lists of some other Primal folks for inspiration.

11. Youíve reached a healthy homeostasis.

It may be that your body has reached its ďidealĒ weight Ė its effective, genetic set point. Reaching this level is generally painless and effortless, but it wonít necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. Itís probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis. Then, the question becomes: do you want to mess with a good thing?

12. Youíre low on willpower.

Willpower is like a muscle. It must be used or it will atrophy. Youíve also got to provide fuel for your will Ė little victories to start out. Go for a walk if you canít muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your bodyís needs. If you truly canít muster up the will for the gym, it may be that your body needs to recover. When thatís the case, overtraining is a bigger danger than lack of will.

13. Youíre full of excuses.

If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what youíre eating and doing, youíre probably also full of excuses. Read this, maybe twice, then follow up with this.

14. You havenít actually gone Primal!

We get a good number of new readers on a regular basis, and not all of them take instantly to the Primal concepts. And yet they come back. They read the archives, the comments. Something draws them near, while at the same time keeping them at armís length. Why is that? Whatís stopping them? If that describes you, what are you waiting for? Take the plunge. Go Primal for 30 days and see how you like it. I assure you; the many enthusiastic community members are here because it works.

15. Youíre not getting enough sleep.

Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.

16. You havenít given it enough time.

The Primal Blueprint is a fat loss hack, undoubtedly, but it isnít always a shortcut. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. Youíre in it for the long run. Approach it with the right mindset and you wonít get discouraged.

17. Youíre eating too much dairy.

Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why itís a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.

BONUS REASON: Sprinting is not part of your fitness routine.

Iíve found that many assume that theyíre getting everything they need from their workouts from plenty of low level aerobic activity and a couple of strength training sessions each week. Sprinting is often overlooked, but itís one of the Primal Blueprint Laws for a reason. Nothing shreds you up faster than sprinting. Iíd ease into sprints if youíve never done them or are extremely out of shape or overweight. That is, I recommend you have some measure of fitness aptitude before you jump into a routine. But once youíre ready do 6-8 all out sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.

LINK to the article: www.marksdailyapple.com/17-reasons-y
ou
re-not-losing-weight/#axzz2BTfZxHwv


Edited by: JAZZID at: 11/7/2012 (00:31)

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