Healthy Habits 7/18

shedev

Hello YLF peeps. I had a pretty good week. I seem to have the food part nailed down pretty well. I basically maintain a calorie deficit and focus on hitting protein and fiber minimums. Other than that I don't eliminate any foods or eat particularly clean. I've been doing this for two months and I've lost 10 lbs.
I'm close to nailing down my exercise routine. I've been good about getting in my three stronglifts, but have missed some of my Krav classes. My main issue is that they are held at specific times and life gets in the way.

9 years ago

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11 replies

Latest reply was from Carla

anne

Veteran

Well done Shedev! That's a significant loss. I'm also impressed with the 3 strong lifts.

I should probably look into calorie counting (I've always given up after a few days on previous attempts). How did you calculate your protein and fibre minimums?

My weight is up, despite cutting out eating in the late evenings. No surprise though, since it has been cookfest at our house with both the girls and I baking, trying new recipes etc. Not sure I'm quite read to stop either! - so need to work out how to compensate.

I only managed one weights session last week, 3 runs, 1 long walk, (mostly) daily physio , and my first bike ride for the year which was so much fun. When it isn't raining or dark, our Aussie winter is great weather for exercise.

I've averaged 10 000 on my fitbit, and made it most days. Kind of feels like cheating though, if that includes an actual run.

9 years ago

MsMaven

Veteran

After a weird July I am doing much better this month. I was a bit down last month. As much as I hate to admit it, there are certain adjustments one must make in response to aging. The important thing is that in the first week of August I ate healthier and kept on an exercising schedule. Consistency means good strong muscles so I can heft those 20-lb bags of birdseed to bring home to my backyard birds, not to mention the heavy boxes of kitty litter.

9 years ago

Meredith

Veteran

After two lazy weeks I finally got back to the gym for two solid workouts. My gym uses heart rate monitors and normally I don't pay much attention to the numbers. Well I was shocked how much harder I had to work after my break to maintain my normal pace. I had assumed I would be all refreshed after my break, but quite the opposite! The takeaway for me is that anything more than a week off and I will see diminished fitness. Definitely a good motivator for consistency! Goals this week are to eat more, drink more water, drink less coffee, and continue 2-3 times at gym. Maybe get in a outdoor run, but it's still so hot here.

9 years ago

Maneera

(website)

Veteran

After a whole month of crazy eating, my weight is up. And I don't think 'evening walks' are enough to bring it down right now.

I really really dislike going to the gym. I don't know why, but I don't enjoy it at all. So I've started yoga in the morning, an aerobic dance session in afternoons and my regular evening walk. I can't lift weights anymore because of an elbow injury so yoga is about all I can do for toning.

On the diet front, I quit dairy & gluten for the first time this week. I'm feeling lighter already....lets see how this goes. This may just be the breakthrough I needed as eating carbs (essentially wheat) is my biggest problem (most Indian meals are centered around carbs - our flatbread called roti or chapati, or rice). I'm not too fond of rice, so wheat is my BIG problem. I'm hoping I'll automatically cut back on carbs in general now.

9 years ago

shedev

Veteran

Anne, I use myfitnesspal. The information is really making a difference for me. You had a great week of fitness.
MsMaven, consistency is key. It's really important for women to try to maintain some muscle mass as we age.
Meridith, they say that for every 2 weeks off, we lose both the gains of 1 week of exercise.
Maneera, great job finding things you enjoy. Fitness happens in many places that aren't gyms.

9 years ago

qfbrenda

Veteran

I've really been struggling the last couple of weeks with my eating and my weight is up---no shock there. My plan is to get back to food tracking and keeping my carb numbers low. My sugar intake has been ridiculously high.

9 years ago

anne

Veteran

Shedev, does MFP tell you what the protein and the fibre minimums are?

QF Brenda- I empathise on the sugar/carb front! (Last weekend I made a tart, and my daughters made meringues and blondies!!)

9 years ago

gradfashionista

(website)

Veteran

My regular routine was disrupted by injury and I haven't been able to do my regular lifts because of pain/flare-ups. It's been really disheartening to stop the lifts, since I had managed to lift 300lb off the floor shortly before I got injured.

That said, I decided (stupidly?) to run Smolov Jr. for front squats, since it puts less pressure on the back. Smolov Jr. is 3 weeks of squatting 70-85% of your max, 4 days a week minimum. It's intense! Today I did 10 sets of 3 reps at 125lb, while yesterday I did 8 sets of 4 reps at 120. I'm not sure if this helping or hindering back recovery, though.

9 years ago

shedev

Veteran

QF Brenda, it's way too easy to overindulge in sugar. It's everywhere.

Anne, When I get up my profile, I used their default settings and ate as I normally did just to see where I naturally fell in macros. Then I tweeked upped my percentage of protein and lessened my carbs a bit. I also took out salt and added in fiber. It is a little time consuming at first since you have to find or add your foods, but it doesn't take long before all the stuff you usually eat is in your food list.

Gradfashionista, that's really some dedication. If you don't have any back pain while doing front squats, it is probably not hindering your recovery.

9 years ago

Sal

Veteran

Well done Shedev!!

I am trucking along, feeling under the weather this week so cut out a couple of exercise sessions. Eating has been okay.

I dropped one cm off my waist over June, and maintained this over July. I want to drop two more which requires more dedication to be honest. I need to up the exercise and drop the sugar again which has crept up. It has been wet wintry and cold which makes it harder.

Sounds like a few of you are in the same place with a backwards or sideways step lately. I want to report back in a more positive way next week.

9 years ago

Carla

Veteran

DS #2 called me a cardio bunny this week because I spent most of my time on the bike - I wanted to watch the Olympics! I actually hit some high RPM and Watt averages, considering I wasn't focused on the data, but rather the big TV screen!

Managed to stay out of the ice cream this week. Lots of veg and good quality protein this week, but gave into some carb cravings with BIG bowls of popcorn...and butter.

9 years ago

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