Share your fitness program/meal plan here!

[Zerbie]

Spin-off from Mari's weight loss thread. Why don't we start one just to post our workout and meal plans. We could come here to share success stories, setbacks, and ask for feedback from the group about various activities, collect recipes, etc.

Here's mine:

Daily yoga (about an hour). I vary the activity level according to what I need each day.

2X week: resistance training. I was going to go for 3 times, but it wasn't working. So I go twice and vary the routine. Using very light weights right now, and work different muscle groups each time. This needs to get more structured, but it's fine for now.

cardio: 3X week, 20-30 mins. I'm having to force myself. I am a walk/jog outside kinda girl, and that simply does not work for me in Phoenix. I keep getting heat exhaust in the summer & severe irritation from the dryness/dust all other seasons. I basically abandoned cardio altogether 4 years ago. So I got out of cardio shape completely, because I can't make myself work on a machine either.

Finally sucked it up and bought a cardio DVD, which is high intensity and high impact, and I'm doing that 3 times a week at home. That's the last 2 weeks, and I already feel cardio conditioning starting to come back.

Food:

I eat a LOT. But it's mostly low calorie and really low in fat.

Typically:

breakfast
lunch
afternoon meal
dinner
snack

Each meal typically has a protein, a complex carb, a healthy fat, and maybe fruit or vegetables. I also eat a lot of balance bars.

Who's next?

[Vanessa White]

Thanks for this thread, Zerb! And I think it is a great way to encourage one another in a challenge that many of us face.

I have been overweight most of my life. The highest I was over my target weight was after the birth of my daughter, I was at least 80 pounds overweight. I have been following Weight Watchers, although not going to meetings, on and off since that time, and that is the most sensible program for me. I have been on a dozen diet/fad programs or more in my life, and WW is the healthiest and most realistic option out there, IMO. Like udogg said in the other thread, it is a lifestyle change, not a diet. I have lost about 70 pounds total in the last seven or so years, nice and slow. Now, in the last year, with my life crises occurring, I have gotten lax in following my routine, plus menopause is starting to creep in, so I am slipping a bit. But I am back on the wagon recently. I also absolutely love to walk, and make time for it no matter what season. I shoot for four times or more a week, 40-45 minutes at a time. Plus it helps my sleep patterns and my energy level. The balance of exercise and diet is critical, no mistake about it. I love mostly healthy foods, but my downfall is definitely chips, fried foods, etc. I don't eat them often, but crave them often. I will compromise with myself and have a big bowl of popcorn whenever I want, and that way I am not totally depriving myself. It has to be a program that you can reasonably do for the rest of your life.

[d_pedr]

Hi all

I'm about 28lbs over the recommended, and have already lost 14lbs (over 2 years - so don't all rush at this one), both my children like to cook, so its difficult to not eat their delicious creations!

My meal plan is simple - ONLY EAT AT MEAL TIMES - so if the children have made cake, I'll eat it for pudding.
I do not always manage this, being a little bit of a hobbit from a second breakfast point of view.. Oh the lovely smells drifting from the hot food van at Tea break!

Excercise plan is to swim at least a mile, at least once a week (70 lengths of our local pool), but I've not managed this recently (this year!), as the roof (or its temporary repair) keeps collapsing, causing the pool to be shut.

Fortunately, I have managed not to put any back on despite the 'backsliding'.

When it all comes together, I seem to loose about 1lb a month, but then I slip into old habbits.

Due to a poor back (honest), I've also started some excercises to trim the tummy too. Aparently a good 6-pack (I'm way off being anywhere near currently, maybe I've just lost the plastic bit that keeps it together) will help support the lower back.

love and hugs

[u-dog]

My meal plan is simple - ONLY EAT AT MEAL TIMES - so if the children have made cake, I'll eat it for pudding.

can you unpack this statement a little bit for those of us living on the other side of the pond? Do you use "pudding" to mean "dessert"? cuz over here pudding and cake are two different things (except for pudding cake which is cake with pudding in it)

Whatever... the important thing is that you build "sweets" into your plan so that the cravings for them don't derail your plan altogether.

I began my process on 1/1/07 as a new years resolution to lose 60 pounds by Thanksgiving. I was (am) 6'4'' and 295 pounds. I've lost 47 pounds so far and weigh 248 lbs today. I've decided to stay on the program until the day before Thanksgiving (last Thursday in November). I will have lost around 80 pounds by then i think and that will put me in the neighborhood where I belong. Then I will go easy on myself over the holidays and do the program again after the first of the year to repair any damage done by holiday eating.

[BrentRichards]

can you unpack this statement a little bit for those of us living on the other side of the pond? Do you use "pudding" to mean "dessert"? cuz over here pudding and cake are two different things (except for pudding cake which is cake with pudding in it)


British Wannabe Man to the rescue. D_pedr can correct all my errors later:

Yes, pudding means dessert in this context. Also available might have been the term "for afters." (which I think sounds very cool) Pudding is also a specific dessert, but would look more like cake (say a bundt cake or other cake mold type thing) to an American (see traditional Christmas pudding, below)

If you want pudding in Britain, don't ask for pudding ... ask for custard. If you ask for cake, You might just get cookies. If you want crunchy cookies, ask for biscuits. If you want pudding cake, come back to America.

Also, while you're waiting for your Christmas pudding, don't eat the crackers. Here they're something to put in your soup. There, they're exploding party favors (exploding is a bit dramatic ... they "pop"). For something to put in your soup, you'll have to ask for water biscuits - or perhaps saltines? Although, I can't promise no one will look at you funny if you do put them in your soup. Do they do that over there, Pedr?

[BrentRichards]

You notice my contribution to this thread has nothing to do with dieting ... I am loathe to chime in on a topic that totally escapes me.

[Progo35]

I strongly reccommend "Eat Great, Lose Weight," by Suzanne Sommers and her subsequent weight loss books. Her method is great because it doesn't get anything that you really neeed out of the mix and doesn't restrict portion size. I lost three sizes doing her program.

[ladyinred]

I didn't really diet , but lost over 50 pounds after my mother's death. But I need to lose more, I tend not to go for really rigid and inflexible diets, that say you can't eat this or that. I think moderation is the key and there are times you just fall off the wagon ,and overeat. But then you get back on the wagon and try to stick to stick to some eating plan where you don't overeat.Deprivation is a no-no. If anything dieting should help you modify your eating habits.

Exercise, I tend to go to the extreme and overdo, what can I say,I'm manic..LOL So for me exercise would have to be limited to no more than an hour a day five times a week, other wise I'm like the eveready bunny who keeps going and going and going. I don't run down.

I also need to stay away from too much strength training. Before I could easily do five sets of twenty reps at moderate to heavier weights, so I would need to revise my plan and take it a little easier. Why I say moderate, is because I think you will get better results and have less joint pain. and feel much better after a work out and not exhausted. I used to lift weights off my back,so I know what I am talking about.Also after those intensive workouts I gobbled close to 4000 calories a day, didn't gain weight as long as I worked out but still redundant. Be kind to your body.

[d_pedr]

quote from u-dog - 'can you unpack this statement a little bit for those of us living on the other side of the pond? Do you use "pudding" to mean "dessert"? cuz over here pudding and cake are two different things (except for pudding cake which is cake with pudding in it)'

British Wannabe Man to the rescue. D_pedr can correct all my errors later:

Yes, pudding means dessert in this context. Also available might have been the term "for afters." (which I think sounds very cool) Pudding is also a specific dessert, but would look more like cake (say a bundt cake or other cake mold type thing) to an American (see traditional Christmas pudding, below)

If you want pudding in Britain, don't ask for pudding ... ask for custard. If you ask for cake, You might just get cookies. If you want crunchy cookies, ask for biscuits. If you want pudding cake, come back to America.

Also, while you're waiting for your Christmas pudding, don't eat the crackers. Here they're something to put in your soup. There, they're exploding party favors (exploding is a bit dramatic ... they "pop"). For something to put in your soup, you'll have to ask for water biscuits - or perhaps saltines? Although, I can't promise no one will look at you funny if you do put them in your soup. Do they do that over there, Pedr?

Looks like we're still separated by a common language. Brent seems to have the hang of the afters though.

The crunchy bits for soup are called 'croutons' which is a French word, but I'm not sure what the French word actually means, perhaps one of the Canadian members can help.

I have been warned to not to use certain words around the school, when I visitted ages ago on an exchange, the challenges of 'afters' was not covered though, so thanks Brent.

[BrentRichards]

quote from u-dog - 'can you unpack this statement a little bit for those of us living on the other side of the pond? Do you use "pudding" to mean "dessert"? cuz over here pudding and cake are two different things (except for pudding cake which is cake with pudding in it)'



Looks like we're still separated by a common language. Brent seems to have the hang of the afters though.

The crunchy bits for soup are called 'croutons' which is a French word, but I'm not sure what the French word actually means, perhaps one of the Canadian members can help.

I have been warned to not to use certain words around the school, when I visitted ages ago on an exchange, the challenges of 'afters' was not covered though, so thanks Brent.

We have croutons ... we mostly put them in salad. (Which for us, means green salad unless otherwise specified.)

[ladyinred]

Water aerobics I find is fun and easy on the joints, When I first hurt my back , I took 3 months of it and it actually helped me where I could actually walk normally again. I also lost quite alot of weight doing it. I guess I need to get with the program and start going again. One thing you won't overheat or get exhausted from doing it. It usually feels good after the workout and you can always jump in the jacuzzi later. I usually find I meet new people and enjoy getting to know them and talking to them as well. Often we give each other tips and talk about dieting. And because you enjoy the workout and people so much , you want to come back for more.. A strong motivator to keep with it. Also I feel there is less body consciousness with it, because many of the people who particpate are like you , overweight and trying to lose weight, so I tend to feel more comfortable with people I feel I can relate to and feel like they are less judgmental of my situation

[Daniel]

About a decade ago, I got into yoga after injuring my knee at work and my doctor said "We can operate, but you will have scar tissue, or you could do yoga, and even if we do operate, you should do yoga for scar tissue."

So I did yoga. It taught me a lot. I'm a singer and it's fantastic for breathing. Nothing better. And it's great for the mind.

After I was injured (impact injury to the cruciate ligament), I couldn't walk up a flight of stair with my left knee, or walk quickly down the street. I went to a yoga instructor that specialized in healing injuries, and after doing prescribed poses to stretch open the muscles of the legs, hips and the knees, I was out of pain within 4 months, though it took another year before I could break into a jog, much less a run. Powerful stuff yoga.

Then, after learning more about the affects of aging (a man can lose a pound of muscle a year after the age of 35), I started lifting weights. I had always done some weights here and there, but for the first time in a long time, this past year actually, I've become consistent and serious about it. Three days a week. I was concerned about injuries- one can't- and shouldn't throw weight around like one is in one' s 20's- so I did some research and found out how to life weights properly for someone my age.

My Plan.

I go three times a week. The first day is legs and shoulders, the second day is chest and triceps, and the third day is back and biceps. I haven't injured myself yet, and I work hard. I'm at the gym no more than an hour. And I really enjoy it. I love going there and making it happen. And at 48, I can say that I'm amazed at how it makes me feel, both physically and mentally. And the little bit of muscle I've been able to develop on my skinny 162 lb frame makes me smile. Having felt awkward as a kid, I feel like I'm finally rewriting that old 'less than' programming. And it's not because I look better as much as it is the self-confidence that comes from making a plan, executing it, and seeing the results.

No more passive-aggressive procrastination stuff.

Weights have kept my bodyfat down and my metabolism up, which has been slowing down now over the past decade. And the interesting thing - which I didn't think much about at first- is that lifting weights keeps the testosterone thing going. I really does. The boys will know what I mean. Best thing for that is squats. I hated them at first, but now I do them as a metaphor for life. Not straining, but pushing against something with great intention and focus. It builds character and keeps me honest. Funny thing is, if you asked me 10 years ago about doing weights like I am now, I would have told you that you were nuts. Yoga was the sine qua non.

I also try to throw in 20 minutes of aerobics twice a week. But I don't get mad with myself if I miss: singing is very aerobic in itself.

Diet? I don't drink sodas. Way too much sugar. And I have oatmeal for breakfast with some kind of berry or eggs. The important thing is, I believe, is too eat something good in the morning. That keeps the cravings in check. I shop everyday and make dinner and cook with olive oil and probably have what's thought of as a mediterranean diet. Fresh fruits and vegetable, meat and poultry. Easy on the carbs.

Water. I drink a great deal of water. It's good for the voice, the brain, everything really. One can't have too much of it. And I recently gave up caffeine. And I do feel better. But a great cup of tea with carrot cake...

One must cheat. Otherwise it doesn't work.

[tpdncr4christ]

I have a 5.2% body mass index, my cholesterol is under 90, I'm a little anemic, very flexible and very much healthy. How do I do it?

V8 Juice. A glass when I wake up, a glass when I go to bed, and at least three throughout the day. I drink the fusion stuff, which has a full serving of fruits and vegies in each glass. No better way to get all the right stuff, and it tastes good too.

No red meat. Ok, so I have low iron, but that's what spinach is for, right? I don't eat red meat or pig, except on rare occasion when I make sausage gravy... Poultry and fish make up my proteins, with lots of eggs and nuts.

No exercise. I just am always flipping, or dancing, or running or skipping or flying to bother, always stay physical and you will never gain wait, or fat.

And finally, long muscles are strong muscles. I stretch every morning for at least fifteen minutes. If I don't stretch, I have a crappy day...

That is me!!! :love:

[Pablo Rafael]

We sound like a bunch of Americans; all concerned about losing weight. (Except for Austin, always annoyingly thin and flexible, with a cholesterol of 90. :mad:.)

But ignoring Austin and getting on to real peole: To reinforce what Daniel just said. Weight training is also valuable for keeping off weight. To increase muscle mass might seem counter-intuitive to losing weight, but for me I will pack on kilograms if I don't. (Always use kilograms for your weight; it makes you seem lighter :)) I had a tendency to settle in at about 100 kilograms (220 lbs.) until I started lifting weights. Now it is usually around 90, (and the weight is better distributed.) I know this works a little better for the guys since we can more easily gain muscle mass than you girls.

Keeping to a weight lifting schedule is hard at first and frustrating. It gets easier and actually becomes fun after the initial hurdle is overcome and muscles gain strength.

Bike riding is also good for me. I try to get in several rides a week. Easy in the summer. Harder in the winter.

Tu Amigo, Pablo

[ladyinred]

Weight -wise ,muscle weighs more than fat, doing the weights, will make you lose weight but it will also help you burn fat. I had to look more at weight loss in inches rather than the scales ,because in the ongoing process I could weigh more, because of muscle weight. Scales tend to fluctuate with working out. I will say I could never had weighed 145 and been a size 7 without working out.So apparently muscle is leaner than fat. I also had a firm midriff. I also saw 60+ guys in the gym with firm and muscular bodies.One in his fifties could out-do alot of the younger guys,lol
But my goals today would be alot different,I would not aim for the size 7, but would probably feel comfortable at a size 10-12,and I would also emphasize health and nutrition as the goal,lose weight in a healthy way and work out to increase strength and endurance to have more energy. People have actually told me I look better when I am a little bit heavier and not so skinny.( I don't know what they meant by "skinny" you should have seen my biceps)

From what I've read,we need some fat on our bodies to help fight disease,people who choose the moderate route, tend to look fine when they work out. Maybe not the muscle bulk or heaviness, but they look in shape and healthy.