Not losing weight (fat) !

[healthnut]

1st Q: has anyone had success with "6 week Michael Thurmond Program"? The TV commercials are very convincing...

2nd Q: I need to lose about 30lbs+. I used to be in good shape (running + lifting regularly) but hurt my back, stop working out, gained weight and now I'm waaaay out of shape.

This is the diet that's not working right now:
breakfast: oatmeal + eggs (40 carbs, 25 protein)
snack: FFCottage Cheese + fruit (30 carbs, 25 protein)
lunch: rice + chicken (40 carbs, 25+ protein)
snack: turkey sandwich + fruit (30 - 25 )
dinner: sweet pot + chicken (30 -25)
snack: ? depends - this used to be soup, but I think I'm switching to a nice low-carb salad.
aprox: 1500 cal/day

working out:
3 x a week: either walking or exercise tape at home (cheesy - but gotta start somewhere).

Any Suggestions??


3rd Q:I'm obviously anxious to lose weight, but how much should I expect to lose per week and remain healthy and KEEP IT OFF! I've tried the fast fixes and they are great until it comes back!!!

 

[new@gettinbig]

I agree w/ Spatts Some changes in your diet would do wonders for you...eat more protein..you need more food..cut out the fruit..turkey sandwich...etc...eat 6 x a day...1-1.5 grams of protein..chicken, turkey breasts, lean red meat, fish, egg whites..Diet is everything!!!

 

[VeggieLifterChick]

LIFT...hire a trainer to show you proper form and make you a circuit workout and do it 3x a week on non-consecutive days...should definitely help

 

[VeggieLifterChick]

That suggestion is not a dis to Spatts' program there. But if you haven't lifted before or if you're real out of shape, its probably a good idea to start with a total-body 3x a week circuit program for a month to get some strength and get used to the exercises, especially because circuit training can really force you to get your heart rate up - moving rapidly from one exercise to the next. And you know you need some muscle in order to raise that metabolism. Plus it looks good!

 

[CrystalChick]

Question

Just wondering how can you determine you max in order to establish 60% of your max for example.

Thanks CC

 

[Gladiola]

WELCOME
Q1: 6 week Michael Thurmond Program?
Never heard of it - fill us in? My guess is that it's like all other programs: either crap & false, unhealthy (like Atkins), or just another way of wording what we all do anyway & athletes have been doing for decades (like Body For Life).

IMO VERY important right now is to start something you enjoy and can maintain since it's a lifestyle change.

I agree circuit training 3X per week might be good. You can get your heart rate up enough to have cardiovascular training benefits & thus be doing strength training & cardio at the same time. Don't forget to stretch & pay attention to flexibility too.

Losing weight - 1-2 lbs per week is the max you can lose that is HEALTHY - but if you are lifting and gaining LBM (lean body mass), don't worry about the weight. If you really want to track progress, get a body fat reading (caliper, or best under water/air dispersion, NOT the electronic Tanita crap), or just measure your waist, hips, arms.

What's up with your back now? Has your Dr. cleared you to exercise? If so, & if you've NEVER lifted, definitely get a trainer & one who KNOWS their stuff (preferably experienced working with medical issues/past injuries, physical therapy knowledge, etc.)

I personally don't know what my one rep max is, but I shoot for 8-12 rep range, sometimes more on legs, sometimes less on the last of my 4 sets for a given exercise. I am struggling to get the last rep out with good form (never do a rep with poor form, that = injury). I can tell if I need to add more or take weight off.

Be PATIENT & stick around here

 

[healthnut]

Thank you so much for all the great advice!!
It's going to make a huge difference!!
--I'm cutting out fruit and the sandwich and I'm going to start circuits workouts right away.

My back is a lot better, but it's very weak right now, and will spam if I push too hard - so frustrating .

You all mentioned hiring a trainer - is there another source that would tell me about total-body circuit workouts? Magazines maybe?

Is it better to do cardio longer (over 30-40 mins) or more intensely at this point? Or should I just focus on keeping my heart rate bet 135-140 for as long as I can?

Where do I get a body fat reader?

btw- the "6 week Thurmond Program" conforms to your particular body type (you fill out questionnaires and pick out body-style pictures) and the diet w/weights is supposed to "transform" your body in about 6 weeks. 6 meals a day, working out 3x a week...that sorta thing. I thought someone may have tried it out.


Thanks again!

 

[Sassy69]

I"ve never heard of the 6 week Thurmond program either -- but here's the secret to a healthy life -- a healthy LIFESTYLE -- not somethign you do for 6 weeks or less and expect results by a certain day on the calendar. Many of the "diets" that carry a label of Joe's Diet and provide a canned solution in x days failes by setting expectations that are unreasonable.

Spatts laid out a place to start -- or adjust as you need to to begin for training. The basics are diet , training & cardio -- again adjusting the training & cardio as you are able - but be consistent, intense and persistent. Get help if you need it -- the internet, books, trainers, whatever. But be sure to ask questions -- don't take what any one person says as gospel -- see what makes sense to you and if you don't understand part of it, keep asking questions or researchign until you do.

Expectations can be set by first getting these concepts to fit into your life style. THen let them work -- honestly (i.e. dont' cheat because you swear there is no way you can eat a low carb diet) -- for 3 weeks and see what results you get then. Don't get on a scale or get frustrated or anything until you've run the plan for 3 weeks. (It takes about 3 weeks to establish a habit - and also for your body to adjust to a new change.) THen set your goals -- could be a couple % bodyfat or fit better into a certain pair of pants, be able to lift a couple pounds more or go a little longer on the treadmill or whatever - but don't screw yourself by setting all your hopes on the scale. Weight is a measure of the attraction of your body mass to the earth. But that weight is composed of fat, muscle, bones, & tissue. The two things you can affect are your fat & your muscle - weight will not give you a clear picture of that compositoin - this is where body fat measures come in handy.

Then when you think you have reached the first goal, set the next. I wanted to mention how some people move forward with such "diets" as the Body for Life program -- it lays out a 12 week challenge -- guess what you do when the 12 weeks is over? Challenge yourself again with another 12 weeks until you reach your goal!