####### Fatass Challenge

[Mirya]

So, if I'm looking to get up to speed for this 1/2 marathon in a few months, I should probably hold off on the weight training until done. Or maybe just do some light training?

 

Do some light weight training. It really is a good complement to distance running.Also, don't forget core strengthening! It will really help your running form/posture, especially as you fatigue in the back 1/4 of the half marathon.

[Lawnman]

Having a breakfast of Kashi cereal mixed in with some blueberries and Dannon Light & Fit Greek blueberry yogurt. One of my favorite breakfasts. Already did 30 minutes on the bike too!

 

 

 

Actually, of all the pedometers, the Fitbit is the most accurate in terms of measuring your steps taken. IDK how it does in terms of calorie burn, I think all of them are off in that regard. I've worn a FitBit Zip for a few years and love it. I totally ignore its estimated calorie burn, I wear it for the step function (hence having the low end model). Seeing how many steps I've taken so far in the day really holds me accountable for my activity. Some days I think I will have moved a lot, look at my FitBit and then realize that I spent more time sitting than I thought and I need to get moving. Of course, that was easier done when I was allowed to walk more than I am now with this damn stress fracture.

 

 

 

Between July 2012 - July 2014 I lost a total of 125 lb. You can bet for that two year time period I was eating less calories than I was burning! I didn't die!

right but what I am saying is if you did that every single day you would eventually die. I get the caloric intake has to be less to burn stored fat as energy.

[natalia_la_loca]

I don't know the science of it, but my "secret" for keeping weight off has been:

 

Eat what I want--but mostly healthy mediterranean style diet...lots of olive oil, avocados, fresh produce

Eat slowly

No soda pop (sugary or diet), ever.

Very few liquid calories (but enjoy one bottle of beer most nights)

Never skip breakfast, ever.

Bike to work

Schlep buckets of water up and down stairs

[evanski]

I don't know the science of it, but my "secret" for keeping weight off has been:

 

Eat what I want--but mostly healthy mediterranean style diet...lots of olive oil, avocados, fresh produce

Eat slowly

No soda pop (sugary or diet), ever.

Very few liquid calories (but enjoy one bottle of beer most nights)

Never skip breakfast, ever.

Bike to work

Schlep buckets of water up and down stairs

No room in here for skinny beyotches!

 

Thanks for the note. The med diet (usual consumption rather than a short-term shift in eating habits) seems to be very healthy for sure...and regular exercise is one thing I just can't seem to get. Hopefully when I am feeling better I can get back into the studio a couple of times a week.

 

Edit: Nat I am kidding, your thoughts here are very welcome.

[Slowtwitch]

So, if I'm looking to get up to speed for this 1/2 marathon in a few months, I should probably hold off on the weight training until done. Or maybe just do some light training?

Light weight training will be good for you (lighter weights, higher reps). I would avoid heavy lifting (heavier weight, fewer reps) as you will be more likely to cause injury until you are more fit. Also bulking up with heavy weights slows you down for running. Think of the pro runner body types (not sprinters). Very lean with minimal muscle bulk.

Adding weight training to your routine does help with variety and helps combat the boredom of single activity training. Runners should lift occasionally as well as swim and bike to make sure that you are working all muscle groups and help to avoid repetitive use injuries.

[seabass]

Nice science. What about high metabolic resistance? How do you overcome that?

Metabolic syndrome (insulin resistance)?

[natalia_la_loca]

Edit: Nat I am kidding, your thoughts here are very welcome.

 

[evanski]

 

How goes the zoas? In my IM 20 they are growing like gangbusters, in my 2G Fluval they are having such a tough time...think it is cursed.

 

Going to do a 100% water change and blow out the filtration media and rear chambers and see if that helps rid the tank of some lingering problem.

[natalia_la_loca]

How goes the zoas? In my IM 20 they are growing like gangbusters, in my 2G Fluval they are having such a tough time...think it is cursed.

 

Going to do a 100% water change and blow out the filtration media and rear chambers and see if that helps rid the tank of some lingering problem.

 

They're doing very well Regular and varied feedings + regular large water changes really do seem to work. Blowing out detritus appears to help too.

[metrokat]

What are the healthiest food options at Starbucks? Pro tip: Skip the parfait and go for the oatmeal instead.

[natalia_la_loca]

What are the healthiest food options at Starbucks? Pro tip: Skip the parfait and go for the oatmeal instead.

 

So true. Starbucks oatmeal is my lifeline for breakfast during business trips to restaurant deserts.

[evanski]

THANKS MODS!

[HecticDialectics]

Lol

[metrokat]

THANKS MODS!

Hey would you post current participants in post #1? thanks.

[evanski]

Yes, I will Kat. Thank you for keeping a running list.

 

Weigh ins Monday for those of us who are willing to post...just the change in weight is fine if you don't want to post actual weights. Ill update page 1 weekly with everyone and their progress.

[tibbsy07]

What are the healthiest food options at Starbucks? Pro tip: Skip the parfait and go for the oatmeal instead.

Protip: Skip Starbucks' food and make your own

I don't know the science of it, but my "secret" for keeping weight off has been:

 

Eat what I want--but mostly healthy mediterranean style diet...lots of olive oil, avocados, fresh produce

Eat slowly

No soda pop (sugary or diet), ever.

Very few liquid calories (but enjoy one bottle of beer most nights)

Never skip breakfast, ever.

Bike to work

Schlep buckets of water up and down stairs

I used to commute by bike year round in Minneapolis and Iowa for a few years. NC is not bike friendly. First 2 weeks here there were 3 people killed in my area. Tried commuting a few weeks ago and within a week of riding, was almost hit 4 times I'm a seasoned commuter but it's too crazy here for me.

[kimberbee]

Hey all you smarty pants... I'm at work so don't have time to read all your fancy articles...

 

What's best for losing a few pounds in my belly and butt? My pants dont fit and I've popped a few buttons...

[MikeTR]

soup (90) & half sammy (390) for lunch.. what.. i coulda ate the whole sammy.. panera bread..weakness. snack for later.. apple.

 

[tibbsy07]

 

Alright, here are a couple articles I think would be awesome for y'all to look over if you wanted. No need to, I added a couple additional articles in here. I hate to say it, but I'm not going to highlight any of my work. I like privacy online, if you're interested you can PM me and we can chat about it in private.

Impact of exercise training without caloric restriction on inflammation, insulin resistance and visceral fat mass in obese adolescents. (2015). Impact of exercise training without caloric restriction on inflammation, insulin resistance and visceral fat mass in obese adolescents., 10(4), 311–319. http://doi.org/10.1111/ijpo.255

Health effects of intermittent fasting: hormesis or harm? A systematic review. (2015). Health effects of intermittent fasting: hormesis or harm? A systematic review., 102(2), 464–470. http://doi.org/10.3945/ajcn.115.109553

A Human Thrifty Phenotype Associated With Less Weight Loss During Caloric Restriction. (2015). A Human Thrifty Phenotype Associated With Less Weight Loss During Caloric Restriction., 64(8), 2859–2867. http://doi.org/10.2337/db14-1881

Maximal Oxidative Capacity during Exercise Is Associated with Skeletal Muscle Fuel Selection and Dynamic Changes in Mitochondrial Protein Acetylation. (2015). Maximal Oxidative Capacity during Exercise Is Associated with Skeletal Muscle Fuel Selection and Dynamic Changes in Mitochondrial Protein Acetylation, 21(3), 468–478. http://doi.org/10.1016/j.cmet.2015.02.007

Of mice and men (and muscle mitochondria). (2013). Of mice and men (and muscle mitochondria)., 98(4), 879–880. http://doi.org/10.1113/expphysiol.2012.071092

The C57Bl/6 mouse serves as a suitable model of human skeletal muscle mitochondrial function. (2012). The C57Bl/6 mouse serves as a suitable model of human skeletal muscle mitochondrial function. http://doi.org/10.1113/expphysiol.2012.070037

Skeletal Muscle Mitochondrial Function/Dysfunction and Type 2 Diabetes. (2012). Skeletal Muscle Mitochondrial Function/Dysfunction and Type 2 Diabetes (pp. 1–36). InTech. http://doi.org/10.5772/50130

Can we live longer by eating less? A review of caloric restriction and longevity. (2012). Can we live longer by eating less? A review of caloric restriction and longevity, 71(4), 315–319. http://doi.org/10.1016/j.maturitas.2011.12.017

Resistance Training During Weight Loss in Overweight and Obese Older Adults: What Are the Benefits?d. (2010). Resistance Training During Weight Loss in Overweight and Obese Older Adults: What Are the Benefits?d, 1–6. http://doi.org/10.1177/1559827610368245

Muscle physiology changes induced by every other day feeding and endurance exercise in mice: effects on physical performance. (2010). Muscle physiology changes induced by every other day feeding and endurance exercise in mice: effects on physical performance., 5(11), e13900. http://doi.org/10.1371/journal.pone.0013900

Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women. (2009). Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women. http://doi.org/10.1038/oby.2009.2

 

Nice work! I didn't realize you worked in exercise physiology. Awesome! Mind if I shoot you a PM to ask a question or two?

 

Lunch: An hour and a half at the microscope. Then leftover brunswick stew and a greek yogurt (strawberry banana)

[12_egg_Omelette]

yup go for it, I'm an exercise physiologist by training however my work is on the genetics side. Which is where I got my strong background in biostats.

[natalia_la_loca]

Protip: Skip Starbucks' food and make your own

I used to commute by bike year round in Minneapolis and Iowa for a few years. NC is not bike friendly. First 2 weeks here there were 3 people killed in my area. Tried commuting a few weeks ago and within a week of riding, was almost hit 4 times I'm a seasoned commuter but it's too crazy here for me.

 

absolutely, homemade is always better. But Starbucks is good during business trips when few healthy options are available.

 

Also very true re: bike commuting safety. I'm fortunate that a good part of my route is on side roads and a bike trail. On main roads, I ride the sidewalk and am constantly on the lookout for distracted drivers turning in and out of driveways. I assume that every single motorist is drunk, texting and legally blind.

[evanski]

I assume that every single motorist is drunk, texting and legally blind.

Then I think you are ALMOST paranoid enough!

[tibbsy07]

 

absolutely, homemade is always better. But Starbucks is good during business trips when few healthy options are available.

 

Also very true re: bike commuting safety. I'm fortunate that a good part of my route is on side roads and a bike trail. On main roads, I ride the sidewalk and am constantly on the lookout for distracted drivers turning in and out of driveways. I assume that every single motorist is drunk, texting and legally blind.

Most of my 5-7 mile ride is on a paved path for bikes, but the 1.5 mile that I have to take to get there is brutal. I'm a road cyclist, in that I do not ride on sidewalks. I use the lane and will absolutely, without fear, take the whole lane if I need to. People here just don't stop at signs and such. All 4 have been people shooting through a sign or something and not seeing me.

[seabass]

Hey all you smarty pants... I'm at work so don't have time to read all your fancy articles...

 

What's best for losing a few pounds in my belly and butt? My pants dont fit and I've popped a few buttons...

Unfortunately, there is no such thing as targeted weight loss (and people carry excess fat in different areas of the body). However, you can lose fat in general (all over) with a calorie deficit of a few hundred calories a day (with a nutrient/protein rich diet). Keep cardio sessions short (20 to 30 minutes). If possible, do some resistance training to help prevent loss of lean muscle mass. If just starting out, I would personally recommend a fitness program like Jillian Michaels Beginner Shred.

 

 

http://www.muscleforlife.com/build-muscle-lose-fat/

[MikeTR]

Unfortunately, there is no such thing as targeted weight loss (and people carry excess fat in different areas of the body). However, you can lose fat in general (all over) with a calorie deficit of a few hundred calories a day (with a nutrient/protein rich diet). Keep cardio sessions short (20 to 30 minutes). If possible, do some resistance training to help prevent loss of lean muscle mass. If just starting out, I would personally recommend a fitness program like Jillian Michaels Beginner Shred.

 

 

http://www.muscleforlife.com/build-muscle-lose-fat/

so you're tellin me the ups and downs from couch to fridge aren't enough.. mmm..