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Thread: How Important Is Exercise For Weight Loss?

  1. #91
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    Quote Originally Posted by ramairthree View Post
    As long as the maximum calories a human can burn in an hour is about 1000
    This is my reality, if I really crunch, I can approach 1000 calories in an hour based on the True calculated calories.

    More likely, I'll do 750-800. That is doing sustained 75-80% maximum heartrate for age, three 15-20 minute sessions. (I can reach my maximum in a treadmill test)

    And if I stayed for the group session (another 30 minutes) would beat that a bit.

    And that is probably my limit 2-3 times a week at my age and knee/back condition.

    If I'm really good, I get some 20 minute elevated heartrate sessions on off days, but hard to do with current work schedule.

    That said, dodge the sugared drinks, nuisance carbs, and a whopper patty ends up more like 230-250.

    So you gotta do both.

    DB, gotta cut the sugared drinks. It will suck for a bit, then it will be fine. And when you do get one it tastes like cough syrup! And water starts to taste better.

    If I'm going to have sugar, it's going to be pie or cake. Ice cream I do OK with the Carb-Smart, seems a reasonable compromise. I think it tastes good.

  2. #92
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    Pinz, this already is a HUGE cut--normal in college was a 2-liter a day (even when I was down to 160), then a 1-1.25-liter a day from post-college through the Middle Age Bloat up til a month ago, now down to about 1/4 that. Enough that I've cut most of the bad effects while still avoiding caffeine-withdrawal. Admittedly the 8-ounce Icee Slush on really hot days after having to shove 350# of wheelchair around for a few hours is a half-step backward, but the rest of the time that 3/4 bottle has been replaced by more water, tea, and cranberry/cran-raspberry, orange and V8 juices. Thinking is "start easy and see how far that gets me; when it no longer produces results tighten the screws"--remember, eating vegetation is not natural for me, in order to get those salads down I have to bury them under a mountain of protein and drown them in ridiculous amounts of vinegar.

    Other considerations: Family histories of both huge frame sizes relative to height AND tending to run fat on top of that, congenital severe allergy to all fish and shellfish. (The past two generations it means violent projectile expulsion at both ends, but in the past it has caused fatalities. Ironic, living in one of the country's seafood hotspots...)

    Funny thing, a client over in the Netherlands is my mom's height but only 140, and when she heard about Mom being over twice her weight she commented "Now I don't feel so bad about the little *I* have to work off!"
    Last edited by Diamondback; 06-03-19 at 21:22.
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  3. #93
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    Lots going on in the last couple days in this thread. I was going to start a new one, but I guess I won't now.

    As noted earlier I am on a life style change journey focused on better health and weight loss. I did it as much as for me as it was for my overweight pre-diabetic wife. Child bearing was very hard on her as she developed several issues with her thyroid and the family history of diabetes. She's been good about her low carb diet, but was still eating too much. Eventually I hope it leads to a life style change of wanting to exercise, but that can come later.

    Starting on Feb 1 I weighed 290#. I was eating pretty well; no fast food, no sodas, very few candy bars, watching my sweets and deserts, but you can still eat right and eat too many calories. Five years ago I weighed 270#, so I wasn't exactly gaining rapidly.

    I literally woke up one morning and told myself enough is enough. I'd been reading stuff by Will Brink, following threads here, and doing my own research. My research lead me to what I already knew.. you can low carb and still eat too many calories. I started paying attention to carbs AND calories. I spent days researching foods I liked and started classifying them as to whether or not I could continue to eat them. Once I had an extensive list of "good" food we could shop for we started finding recipes that I could use to cook that food. It wasn't some super exclusive list either. I basically took grandma's cookbook and filed it away. My wife and I are now writing and keeping a new cookbook. Luckily, our meat dishes basically didn't have to change and that made up over 60% of our meals already. I redid my recipes that had rice and replaced them with cauliflower rice. We redid most of our spaghetti and other noodle dishes with spaghetti squash. I make my own beef jerky and snack sticks. Bread, corn, rice and potatoes are out, but I can't say I miss them. Snacks are "real" foods like nuts and fruit, but neither of us snack much. Throughout this process we weighed items and used the best numbers we could get to establish calorie numbers. It really only took about a month to recognize what a serving size actually looked like on the majority of the food items we ate.

    I did my research and it basically said I needed to eat 2400 calories a day to maintain my weight at 180 (my goal). Sure, it can be off by a bunch, but it was a good number to calculate from. I then decided I wanted to scrub 7000 calories a week and that should remove 2# a week (once again..debatable number). That left me with about 1400 calories allowed per day. Bowing to my wife's need of keeping her carbs under 50gr per day (pre-diabetic), we paid close attention to the carbs.. What I found out was that I was content eating 500 calories for lunch and 6-700 for dinner. I skipped eating breakfast and only consume food from 12noon to 8 pm. (I refuse to call it fasting..it's just skipping F'ing breakfast). All the sudden I was dropping 5 lbs a week. Then I leveled out at some point and am now dropping about 2.5# a week. I missed my June goal by 1/2 of a pound, but I'll make it up this week.

    At some point you have to look at some foods as "poison". I look at soda pop that way. I can't even imagine ingesting it now.

    Eating foods without bread is easy for me once I started doing it. Pretty much every sandwich can just be made into a salad, or eaten with a knife and fork.

    If you try this and your wife is heavy, be prepared to outrun her significantly in weight loss. In our case it's simply the math. My wife should be eating 1900-2000 calories a day to maintain. She eats the same sized meals as me, so she is only in a 600 calorie a day deficit or 4200 a week. She loses a little over a pound a week. She's o.k. with that because she's a smart lady and understands the math.

    As of this morning I have dropped 50#. I still have 50 to go at a minimum. I cannot imagine what that is going to be like, but I'm sure it will be nice. Hmac's physiology comment above kinda was a kick in the nuts, but then I decided that being in the 2% of successful weight losers is something I can be. Rather than take it negatively, I decided to use it as motivation.

    I'

  4. #94
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    Quote Originally Posted by Diamondback View Post
    Pinz, this already is a HUGE cut--normal in college was a 2-liter a day (even when I was down to 160), then a 1-1.25-liter a day from post-college through the Middle Age Bloat up til a month ago, now down to about 1/4 that. Enough that I've cut most of the bad effects while still avoiding caffeine-withdrawal. Admittedly the 8-ounce Icee Slush on really hot days after having to shove 350# of wheelchair around for a few hours, but the rest of the time that 3/4 bottle has been replaced by more water, tea, and cranberry/cran-raspberry, orange and V8 juices. Thinking is "start easy and see how far that gets me; when it no longer produces results tighten the screws"--remember, eating vegetation is not natural for me, in order to get those salads down I have to bury them under a mountain of protein and drown them in ridiculous amounts of vinegar.

    Other considerations: Family histories of both huge frame sizes relative to height AND tending to run fat on top of that, congenital severe allergy to all fish and shellfish. (The past two generations it means violent projectile expulsion at both ends, but in the past it has caused fatalities. Ironic, living in one of the country's seafood hotspots...)

    Funny thing, a client over in the Netherlands is my mom's height but only 140, and when she heard about Mom being over twice her weight she commented "Now I don't feel so bad about the little *I* have to work off!"
    Start reading those labels. All of those processed juices are bad as well. Some of those cran/raz drinks have as much sugar as a soda. If you need the caffeine, an iced coffee will have just as much. At my local truck stop I fill a cup full of ice from the soda fountain and then go to the coffee pot and top it off. Add a bit of cream and I'm on my way with a no sugar, low carb caffeine boost.

  5. #95
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    You gotta read labels. You just gotta.

    I've eliminated mid-meal and evening snacks (well, 90%, anyway). That took care of 400 calories or better. That's 2800 cals a week; add on burning around 1000 a week. I'm in the slow-and-steady-wins-the-race mode.

    What I don't do: I don't straight-out eliminate any specific food. I love donuts. I don't eat them often, maybe once a month, so when I do I'm not going to be sad that have two. Same with ice cream, etc.

  6. #96
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    Update: at the moment I seem to have plateaued at about 222, with an intra-day fluctuation of about a pound cresting around midnight and troughing around 8am. (Yeah, I know, how I can burn more calories in 8 hours asleep than 16 awake makes no sense to me either...) Looks like the most important things for me are "high protein and high fiber," make sure to eat a salad or two every day, keep to my Atkins shakes between steaks/chicken filets and watch those carbs more on less-active days. Got lucky that I found a restaurant around here that still has an old-school salad bar and they're quite happy to let me build myself a heaping bacon-ham-cheese-lettuce plate, sounds like the manager's husband is in the same boat as I am.

    Unfortunately, in Mom's case it turns out that ketogenics doesn't work so well for her since lack of a gallbladder impairs fat metabolization even with drowning it in vinegar as a bile substitute.
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  7. #97
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    Not wanting to start a new thread, just gonna report some additional results...

    July dropped 3lbs, August 1.4, Sept. 4.8. I'm not pure keto, but I *am* structuring both calories and carbs to "taper" or front-load--heavier breakfast and lunch, a salad (usually Cobb, chop, chef's or similar with lots of meat and just balsamic vinegar for dressing) or meat/cheese tray or keto-shake (sometimes steak and eggs) for dinner. Basically bass-ackwards from normal eating, and minimal carbs after lunch; also found some no-cal no-carb sparkling waters that I'm mixing caffeine supplements into in place f late-day sodas. Twice in the past couple weeks I've ended with evening highs below 215, and once I got my morning low down to 214.2, so I'm finally getting somewhere. Twenty-five pounds dropped over five months is a good start, gives me confidence that even allowing for a month of Holiday Bloat from carb-heavy Thanksgiving and Christmas I'll be able to kill the remaining 15 with time to spare and maybe some more before my target of 40-pounds-before-40th-birthday in mid June.
    <><><><><><><><><><><><><><><><><><><><><><><><>
    Ye best start believin' in Orwellian Dystopias, mateys... yer LIVIN' in one!--after Capt. Hector Barbossa
    Psalms 109:8, 43:1
    LIFE MEMBER - NRA & SAF; FPC MEMBER Not employed or sponsored by any manufacturer, distributor or retailer.

  8. #98
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    Does anyone have the personal training certifications?

    Quote Originally Posted by WillBrink View Post
    If you’d asked me a decade ago what was the best method of weight loss, if I choose only exercise or diet, but not both, I would have said exercise all day. That is, increase exercise, lean body mass, and so forth, to create a caloric deficit vs reducing calories if I could only choose one. That conclusion appears to have been wrong, and I’m here to explain why. On the surface, that appears to turn a sacred cow of the fitness world on its head, but in retrospect, I think we knew it all along. Hey, someone said “you can’t out exercise a bad diet” and that’s essentially true. Who ever said it, just didn’t realize just how true it is.

    Cont:

    http://www.brinkzone.com/articles/ex...portant-is-it/
    I am thinking about becoming a personal trainer and in looking at the personal training certification. Does anybody have the certification? Is it difficult to pass?
    I am looking for in the study tips to help me out. Thanks for all the help!

  9. #99
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    Agreed. If I got my diet under control, I'd look like Arnold.
    Brian
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  10. #100
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    I'm horrible about calorie counting. I just don't do it. I've been trying to get back down to around 225 lbs for a long while now. I was around 285 lbs and started exercising doing light weight lifting and walking about 5 miles a day. I'm down around 245 now and have started running some. Like you said in the article Will, exercise just didn't seem like it was working itself. I ate healthier, but really didn't count calories. I ran across a buddy that had dropped a bunch of weight. He has been using the hand method for calorie control. I've started doing it about 2 weeks ago with the exercise and it feels like I am back to losing weight... although I have cheated a little! My clothes are fitting loser. Just have to get around some scales to see if it is true. Here is what I've been going by, but I've modified what I eat with 3 meals a day and about 1/2 of what the portioning calls for:

    https://www.precisionnutrition.com/c...-control-guide

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