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Old 12.08.2008, 17:07
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Fat farm?

I blew up like a balloon after dealing with some medical problems the last couple of years. Now thanks to surgery, great health care and meds, I am living a pain-free life! Yahoooo!

So, I decided about 2.5-3 months ago that since I am able once again to be mobile that it was time to take off some weight and I started an intense exercise program. The first 4 weeks, I did cardio 5 or 6 days a week for 35-45 minutes per day plus lifted weights two days a week.

Now, for the past 6 or 7 weeks I have been doing 7 days of cardio for an average of at least 60 minutes per day...this includes biking, standing bike, hiking, aerobics, run-walking-sort of alternating between the two. I have also been watching what I eat. I have noticed that I have lost some inches, but my weight has decreased by only 200 grams.

I finally went to a nutritionist about a month ago. She set me up on a program that I am following very closely. She said she put me on 1600 calories per day, but I did an online calculation and I think it is more like 1240 or so. I wrote her an email asking her about it and she said she does not have time to respond and `these things take time` so I should just wait until our next appointment in a few weeks.

I am so frustrated with the entire situation. Can anyone tell me if there is another place I could go that can help me with this? I am currently using the Ernährungberater (Nutrition Advisor) at the Kantonspital. Who else might be a better option?

I suspect some of the meds that I am on may contribute to weight retention or maybe the meds are causing vitamin deficiencies. I definitely do not want to go too low in calories and I want to jump start my metabolism. I am will to put in the work to get the exercise I need.

Help!!!!
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Old 12.08.2008, 17:17
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Re: Fat farm?

Sounds like you're doing the right things to me - maybe you just need to be a little bit patient. In my own quest to lose some pounds it took a very long time indeed to start seeing results. From the time that I started really exercising effectively until I started to see a real difference took about 6 months. I have not been exercising as intensively as you, but nonetheless I believe you'll get there.
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Old 12.08.2008, 17:20
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Re: Fat farm?

Small comfort, but among other reasons for the minimal weight loss, is the fact that you'll have been losing some fat and putting on some muscle!
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Old 12.08.2008, 17:42
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Re: Fat farm?

I think you`re working really hard on this, and I truly admire that. I don`t know if I can help, but fibre is very important especially for the digestion system which is the key to lose weight (of course, that is evidently). 3 carrots a day and dark bread with rye, spelt, finger grass and seeds might be good, perhaps you should confront your nutritionist about fiber? She have probably mentioned it.......
I wish you good luck and don`t give up!
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Old 12.08.2008, 17:48
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Re: Fat farm?

And also for some women, they suffer from water retention during certain days of their menstrual cycle. Usually a few days before it begins.
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Old 12.08.2008, 17:49
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Re: Fat farm?

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I blew up like a balloon after dealing with some medical problems the last couple of years. Now thanks to surgery, great health care and meds, I am living a pain-free life! Yahoooo!

So, I decided about 2.5-3 months ago that since I am able once again to be mobile that it was time to take off some weight and I started an intense exercise program. The first 4 weeks, I did cardio 5 or 6 days a week for 35-45 minutes per day plus lifted weights two days a week.

Now, for the past 6 or 7 weeks I have been doing 7 days of cardio for an average of at least 60 minutes per day...this includes biking, standing bike, hiking, aerobics, run-walking-sort of alternating between the two. I have also been watching what I eat. I have noticed that I have lost some inches, but my weight has decreased by only 200 grams.

I finally went to a nutritionist about a month ago. She set me up on a program that I am following very closely. She said she put me on 1600 calories per day, but I did an online calculation and I think it is more like 1240 or so. I wrote her an email asking her about it and she said she does not have time to respond and `these things take time` so I should just wait until our next appointment in a few weeks.

I am so frustrated with the entire situation. Can anyone tell me if there is another place I could go that can help me with this? I am currently using the Ernährungberater (Nutrition Advisor) at the Kantonspital. Who else might be a better option?

I suspect some of the meds that I am on may contribute to weight retention or maybe the meds are causing vitamin deficiencies. I definitely do not want to go too low in calories and I want to jump start my metabolism. I am will to put in the work to get the exercise I need.

Help!!!!
I don't know the specifics of your case, but essentially your calorie requirements should have been worked out for your Fat Free Body Mass (FFM). It sounds like you are doing the right thing in terms of exercise. 7 days of cardio for an hour is good going. But the intensity of the exercise is directly proportional to the number of calories you burn while doing it. There are a few things that I can think of that may lead to you not having the desired weightloss.

1. If you really did nothing for a period of time, it may take you some time to be able to exercise at an intensity that encourages high rates of calorie expenditure. If this is the case then as you get fitter you will be able to work harder and improve your results.

2. You don't state the intervals you have weighed yourself at. In 3 months there could have been some time for you to build muscle. Muscle weighs more then fat so there could be a possiblilty that you have put on quite a bit of muscle weight. You comment that you lost some inches.. this sounds to me like a classic case of increasing muscle mass and burning fat.

3. You may be eating too many calories in your diet. As I have said before in another thread a simplified way to think about weightloss is that every 9 calories debt you have is 1g of fat. Therefore if you burn 2500 calories in a day and only eat 1500, the other 1000 calories has to come from fat stores in your body, which relates to you using 111g of fat to make up for the deficit. If you get a semi decent heartrate monitor you will be able to monitor how many calories you are burning through exercise.

If it is as I expect then, you might be well advised to stay off the weights for the moment and just concentrate on cardio. I am fairly loath to encourage people who are on a weightloss programme to do weights for a few reasons one of them is the muscle gain issue. A lot of personal trainiers will have people do weights based on the theory that more muscle burns more fat, but you need to use the muscle to burn the fat. Therefore doing cardio itself is just as effective. Once you start to get fitter you can then do weight training but I would make sure the weight training is very specific to encourage toning and neural strength gains rather then making one bulk up with muscle. Just because muscle looks big does not mean it is effective.

If you want to let me know the specifics of your training programme I can maybe give you a little bit of advice on tailoring it to suit yourself.

Don't get disheartened, it sounds like you are doing a stellar job, and I am sure you can make your goals if you keep positive about it, and keep the motivation levels it seems you have allready.
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Old 12.08.2008, 20:20
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Re: Fat farm?

Hello. I don't really agree with the recommendation to stay away from weights. If you have the patience recommended by the first post, and use some weights, the weight will start to drop off after a long period of time, do it suddenly and keep doing it. The only question I have is about the meds. Their impact might limit your weight loss.
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Old 12.08.2008, 20:30
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Re: Fat farm?

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Hello. I don't really agree with the recommendation to stay away from weights. If you have the patience recommended by the first post, and use some weights, the weight will start to drop off after a long period of time, do it suddenly and keep doing it. The only question I have is about the meds. Their impact might limit your weight loss.
The weight training most people do or are advised to do is counter intuitive and counter productive for weight loss. There are weight training exercises you can do but they are more advisable for people who already have a base level of fitness. The normal type of weight training that is advised leads to increased muscle weight gain, lighter weights and very high reps will do more for weight loss but there needs to be some endurance for this in the first place.

There is so much "common knowledge" advice out there which is simply not true. More muscle can burn more calories... but here is the big but... It WILL NOT BURN CALORIES IF IT IS NOT USED! Calorific use is dependant on work load if there is no work load energy is not used. Just having a load of muscle in itself is not good enough, you have to use it.

The other common misnomer in wieght loss is the "Fat Burning Zone" I hate hearing people say if you exercise over X% you stop burning fat... This is total and utter bull. Your absolute level of fat use keeps increasing with exercise intensity up to a certain point. After this you use more carbohydrate (glycogen) for your energy. The absolute level of Fat you burn DOES NOT drop. The percentage does because you use more glycogen. If after exercise you don't take in the calories you burned then the extra glycogen you used needs to come from somewhere and it is mobilised from fat stores. Therefore you actually continue to burn fat after you stop exercising!
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Old 12.08.2008, 20:41
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Re: Fat farm?

Thank you for your very excellent response. My training program is as follows:

M, W, F: Lift weights, full body. Takes about 45 minutes
Mon-Sun: Some form of cardio, usually an average of about 60 minutes

Mon: Lift weights, full body. 45 minutes
Cardio: 60 minutes on standing bike. I have a monitor, so I can tell you that my heart rate is usually between 135-150.
Tues:Cardio: 60 min bike ride up and down hill. HR between 135-160.
Wed:Lift weights, full body 45 minutes
Cardio: Standing bike 45 minutes, rollerblade 15 min.
Thurs:Cardio: 45 minutes aerobic (sort of a HIIT work-out) and an additional 30 standing bike
Fri: Lift weights full body, 45 minutes.
Cardio: 30 minutes indoor bike. My weight training was really intense and I simply was too tired for more cardio.
Sat: Outdoors bike ride 60 minutes (mostly flat) -HR around 130-140
Sun: Outdoors bike ride-up and down hill: 60 min...HR between 135-160

This is just for last week. Usually, I do more hiking and walk-running. For example, the Sunday before last I climbed up a mountain for 1 hour and 40 minutes and then back down for 1 hour and 10 minutes and I did walk/running for 60 minutes 3 days, plus two days of standing bike, plus 3 days of weight training. I had a pulse monitor on, so I know what my HR is and work harder do stay in the right zone. (well, I actually do not know what is the `right zone` but usually it goes from 130-160, depending on if there is a hill involved or whatever.

I would be very interested in what you think of my routine, if you think I should cut out one day of lifting and instead do cardio? I usually exercise in the afternoon because I am not a morning person. Does that matter?

When I first started training, I gained 3 or 4 kilos and then lost them again about 6 weeks ago and have had no weight loss since then. Do you recommend that I take in even less calories? I am taking in about 1500-1600 calories-I write them down so I am quite certain about it and cannot `trick` myself.

If you need any more specifics, let me know. And thank you very much for your input and words of encouragement.

Cheers,

Kristina

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I don't know the specifics of your case, but essentially your calorie requirements should have been worked out for your Fat Free Body Mass (FFM). It sounds like you are doing the right thing in terms of exercise. 7 days of cardio for an hour is good going. But the intensity of the exercise is directly proportional to the number of calories you burn while doing it. There are a few things that I can think of that may lead to you not having the desired weightloss.

1. If you really did nothing for a period of time, it may take you some time to be able to exercise at an intensity that encourages high rates of calorie expenditure. If this is the case then as you get fitter you will be able to work harder and improve your results.

2. You don't state the intervals you have weighed yourself at. In 3 months there could have been some time for you to build muscle. Muscle weighs more then fat so there could be a possiblilty that you have put on quite a bit of muscle weight. You comment that you lost some inches.. this sounds to me like a classic case of increasing muscle mass and burning fat.

3. You may be eating too many calories in your diet. As I have said before in another thread a simplified way to think about weightloss is that every 9 calories debt you have is 1g of fat. Therefore if you burn 2500 calories in a day and only eat 1500, the other 1000 calories has to come from fat stores in your body, which relates to you using 111g of fat to make up for the deficit. If you get a semi decent heartrate monitor you will be able to monitor how many calories you are burning through exercise.

If it is as I expect then, you might be well advised to stay off the weights for the moment and just concentrate on cardio. I am fairly loath to encourage people who are on a weightloss programme to do weights for a few reasons one of them is the muscle gain issue. A lot of personal trainiers will have people do weights based on the theory that more muscle burns more fat, but you need to use the muscle to burn the fat. Therefore doing cardio itself is just as effective. Once you start to get fitter you can then do weight training but I would make sure the weight training is very specific to encourage toning and neural strength gains rather then making one bulk up with muscle. Just because muscle looks big does not mean it is effective.

If you want to let me know the specifics of your training programme I can maybe give you a little bit of advice on tailoring it to suit yourself.

Don't get disheartened, it sounds like you are doing a stellar job, and I am sure you can make your goals if you keep positive about it, and keep the motivation levels it seems you have allready.
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Old 12.08.2008, 20:54
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Re: Fat farm?

I forgot to add that it is necessary for me to do at least 2 days of weight lifting per week because I need to build up muscle as per my physical therapist (and common sense as I was VERY immobile for 2 years).

However, I am definitely getting stronger and stronger-I can see the results and I can lift more weights...but is it really better to lift more weights or do more repetitions? I am female and I would like tone and strenght but not bulk.
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Old 12.08.2008, 21:06
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Re: Fat farm?

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Thank you for your very excellent response. My training program is as follows:

M, W, F: Lift weights, full body. Takes about 45 minutes
Mon-Sun: Some form of cardio, usually an average of about 60 minutes

Mon: Lift weights, full body. 45 minutes
Cardio: 60 minutes on standing bike. I have a monitor, so I can tell you that my heart rate is usually between 135-150.
Tues:Cardio: 60 min bike ride up and down hill. HR between 135-160.
Wed:Lift weights, full body 45 minutes
Cardio: Standing bike 45 minutes, rollerblade 15 in.
Thurs:Cardio: 45 minutes aerobic (sort of a HIIT work-out) and an additional 30 standing bike
Fri: Lift weights full body, 45 minutes.
Cardio: 30 minutes indoor bike. My weight training was really intense and I simply was too tired for more cardio.
Sat: Outdoors bike ride 60 minutes (mostly flat) -HR around 130-140
Sun: Outdoors bike ride-up and down hill: 60 min...HR between 135-160

This is just for last week. Usually, I do more hiking and walk-running. For example, the Sunday before last I climbed up a mountain for 1 hour and 40 minutes and then back down for 1 hour and 10 minutes and I did walk/running for 60 minutes 3 days, plus two days of standing bike, plus 3 days of weight training. I had a pulse monitor on, so I know what my HR is and work harder do stay in the right zone. (well, I actually do not know what is the `right zone` but usually it goes from 130-160, depending on if there is a hill involved or whatever.
Your programme seem very good and comprehensive. You obviously had someone take a lot of time to make it out (or did a lot of research yourself to develop it).

If you want you can answer the questions below in a PM, if you don't want to broadcast personal details on the forum.

can you give me a break down of your weights sessions?
Number of Sets: (how many sets of each exercise you do)
Number of Reps: (how many times you repeat the exercise in each set)
The approximate percentage of the maximum weight you can lift for one rep. (If you know it).
Which exercises do you do?

Do you know your maximum heartrate? If not do you mind telling me what age you are?

Do you suffer from any type of Cardiovascular illness which could cause problems for you to exercise at high intensities?

What was your original weight?

What model Heart Rate monitor do you have?

I think how you are going about it is really great. You appear to be doing everything right. You are mixing up your exercises to avoid being bored and alter the muscles used. You are getting outdoors. You are doing longer sessions like your hikes which are all absolutely great.

At first glance it does look to me like you have been putting on muscle. If my suspicions are correct I would possibly advise you to spend your 45 minutes weight training either doing strength endurance type exercises or cardio work instead of pure weight training. I know of cases with elite athletes and mere mortals alike where weight training causes them to puff out and put on lots of weight. Tailoring of the programme should always be done if this is the case.




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I would be very interested in what you think of my routine, if you think I should cut out one day of lifting and instead do cardio? I usually exercise in the afternoon because I am not a morning person. Does that matter?
I would exercise whenever you feel most comfortable to do a good session.

Just be carefull about snacking too much between meals and then the training sessions should be ok almost any time.


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When I first started training, I gained 3 or 4 kilos and then lost them again about 6 weeks ago and have had no weight loss since then. Do you recommend that I take in even less calories? I am taking in about 1500-1600 calories-I write them down so I am quite certain about it and cannot `trick` myself.
This is great. I am really impressed with your determination. The only people I know that go to the trouble to actually note their total calorific intake are elite athletes. I would be very carefull about cutting your calories too much, remember your body needs energy to function and if you starve it of too much energy you run the risk of comprimising your imune system, and making your body think it needs to save fuel (ie. store fat) and slowing down your metabolism.


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If you need any more specifics, let me know. And thank you very much for your input and words of encouragement.

Cheers,

Kristina
If you answer the questions above I may be able to make a more solid suggestion. I am honestly very impressed with your efforts and think with so much effort you will be succsessfull in achieving your goals. Just remember that the goals you set yourself should be physically achievable too!
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Old 12.08.2008, 21:17
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Re: Fat farm?

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I forgot to add that it is necessary for me to do at least 2 days of weight lifting per week because I need to build up muscle as per my physical therapist (and common sense as I was VERY immobile for 2 years).

However, I am definitely getting stronger and stronger-I can see the results and I can lift more weights...but is it really better to lift more weights or do more repetitions? I am female and I would like tone and strenght but not bulk.
You physio is advising you to strengthen up to get to normal levels of strength. Unless you suffered severe muscle atrophy while you were immobilised then bulk is not necessary, but function is. Low weight many reps is better for this. There is an exception to this rule where you do very low reps of very heavy weights. This stimulates the neural aspect of strength, but is only advisable for people who have very good technique and no injuries or health problems.

How does your physio rate your strength now?
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Old 13.08.2008, 02:11
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Re: Fat farm?

I'd agree with all posters that what you are doing seems very impressive and I'd have very little to add.

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At first glance it does look to me like you have been putting on muscle. If my suspicions are correct I would possibly advise you to spend your 45 minutes weight training either doing strength endurance type exercises or cardio work instead of pure weight training. I know of cases with elite athletes and mere mortals alike where weight training causes them to puff out and put on lots of weight. Tailoring of the programme should always be done if this is the case.
I would note however, that it is *extremely* hard for most women to "bulk up" by lifting weights, even low rep/heavy weight type lifting. Even men have trouble doing this when that is their goal. So, don't worry too much about weightlifting causing weight gain. Those extra muscle kilos will take up very little visible space relative to fat, and will serve you well to burn off even more fat. The most toned girls I see at the gym are the ones not afraid of the weights.

Use that weight scale sparingly, and don't pay it much attention especially at first.
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Old 13.08.2008, 09:36
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Re: Fat farm?

I think your mixing up toning and hypertrophy here. Hypertrophy actually happens at the kind of intensity that most personal trainers recommend for toning. Like I said already I have seen cases of people put on considerable amounts of muscle weight and bulk from programmes that were supposed to tone. Everyone is different, and no-one can say exactly what a particular programme will do for an individual, but there are guidelines, I'm sorry to say this but many of the commonly used guidelines that have been around for many years now have been shown to be misconceptions. People can try any programme, but they should monitor the effects of that programmes and adapt it if they are not achieving the results that they are aiming for. It certainly sounds like the OP has put on muscle mass, but we don't know if muscle bulk has increased. She stated that she is losing inches so fat is certainly falling off, but short of doing a muscle ultrasound, or taking skinfold measurements there is no way of knowing the extent of the muscle hypertrophy.
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I'd agree with all posters that what you are doing seems very impressive and I'd have very little to add.



I would note however, that it is *extremely* hard for most women to "bulk up" by lifting weights, even low rep/heavy weight type lifting. Even men have trouble doing this when that is their goal. So, don't worry too much about weightlifting causing weight gain. Those extra muscle kilos will take up very little visible space relative to fat, and will serve you well to burn off even more fat. The most toned girls I see at the gym are the ones not afraid of the weights.

Use that weight scale sparingly, and don't pay it much attention especially at first.
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Old 13.08.2008, 09:54
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Re: Fat farm?

Skip the gym and walk up the nearest mountain 3 times a week. Seems to work with the locals

Muscle does weigh more than fat, so I would recommend ignoring the kilos and start measuring your waist, hip, thigh and arm circumference. You can see results in weeks. Check your body fat levels too.
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Old 13.08.2008, 10:06
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Re: Fat farm?

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Skip the gym and walk up the nearest mountain 3 times a week. Seems to work with the locals

Muscle does weigh more than fat, so I would recommend ignoring the kilos and start measuring your waist, hip, thigh and arm circumference. You can see results in weeks. Check your body fat levels too.
Have to agree with this - don't spend so much time on the scales, just look how your shape is changing and how toned you are becoming.
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Old 13.08.2008, 13:48
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Re: Fat farm?

Exercise/weights in kilos/number of reps/sets
1. Arm bike 3 minutes
2. Wide-lateral pull down behind the neck 7.5/12/3
3. Wide lateral machine pull-down. Stand and face machine, grip bar and pull down to sides. 10.5/12/3
4. Leg-press 60/15/3
5. Machine bench press/7.5/12/3 (this is for shoulders and biceps, right?)
6. Machine targeting middle back, spine, outer back muscles. Sit facing this machine and with arms bent,and the machine padding on either side, pull back, opening up the chest area 12.5/10/3.
7. Dips & Pull-ups on `assisted machine`: Dips: 40/10/1 & Pull-ups: 40/10/2
(Didn’t know how to describe this machine, so hopefully you know what it is)
8. Sit with back facing machine, extend arms up and back to put them in arm rest and push down. 15/12/3. I think this is for shoulders, upper spine.
9. Sit facing away from machine. Grasp hand bars on either side and push up. This is for bicep and triceps. 12.5/12/3
10. Stomach crunches and a whole series of abdominal/spine exercises on the mat.
11. Stretching.


This whole deal takes 45-50 minutes.

I think my maximum heart rate is 180, but I am not sure. I am 33 years old. No heart problems, but I have rheumatoid arthritis, which left me quite immobile for a couple of years until meds got it under control. I had major muscle atrophy from immobility and prednisone. I have no joint pain currently and feel really great physically and am really able to push myself. Many of the exercises that I do are focusing on my upper back area, because of a mechanical problem as a result of a car accident about 10 years ago. I probably could use additional leg exercises like lunges, but since I do mountain biking (well, actually hill biking) I have not focused much additionally on that area in the gym.

My original weight when I began all of this was 67 kilos. I went up to 71 kilos four weeks into exercising and then back down to 67 kilos about 5 or 6 weeks ago, where I remain to this day. I know I have lost inches-a full inch from each leg, ¼ inch off each arm, 1.5 inch from hips, 2 inches on chest, practically nothing on waist…..grrrrr

My monitor at home on the standing bike is a Kettler and my monitor for outdoor activities, etc is Polar.

I do not know how my physio rates my strengt but I can ask her next time I see her.

Did I miss anything?

Thank you!!!!!!!!!!!!!!

Quote:
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You physio is advising you to strengthen up to get to normal levels of strength. Unless you suffered severe muscle atrophy while you were immobilised then bulk is not necessary, but function is. Low weight many reps is better for this. There is an exception to this rule where you do very low reps of very heavy weights. This stimulates the neural aspect of strength, but is only advisable for people who have very good technique and no injuries or health problems.

How does your physio rate your strength now?
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Old 13.08.2008, 14:03
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Re: Fat farm?

You have a good exercise program. And you say your following your new diet. That's great! You say you only lost 200 grams. But, do your clothes fit better? Do you notice a change in your body shape? Don't look at the scale. Those things are evil.

I used to be a trainer for women losing weight. Many complained to me that they were following the diet, and they did well with my exercises, but weren't losing. After finding out that they went home and slept for 3 hours, or sat their butts in front of the tv all day after our workout, I laughed. Of course that's why it's not working. You have to burn the calories ON TOP OF regular daily activity!

My advice, examine the rest of your daily activity. If not that, then just stick with it. I'm exactly in the same position as you. I know how crappy it is.
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Old 13.08.2008, 14:27
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Re: Fat farm?

I think Sonnyk is very brave, who is sharing all her personal info with us on the forum. It might also be very helpful for others who is in the same situation as her, they will take good advantage of this personal info and all the good advises she got. Thank you for sharing your "story" with us Sonnyk -and you are doing great!
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Old 13.08.2008, 14:30
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Re: Fat farm?

To be honest, if you feel you need the weights I wouldn't adjust too much here. I don't know what your max is for these exercises but the programme seems to be in a sensible range. If the muscle weight keeps going up then what I would do is rather then doing 12x3 do 30 to 45 seconds of each exercise with a lower weight, or take some time off the weights if your physio thinks that your strength has built up enough.

If you do decide to limit the wieghts keep doing the the abdominal spine exercises. Lunges might not be a bad idea even with the cycling, because you will use more of a range of motion and more stabilising muscles doing lunges then you will when riding a bike, but if you do lunges then make sure that the technique is 100% correct. If the technique is correct I would be more of a fan of lunges and squats then legpress because it encourages more use of all the stabilising muscles and may ultimatly help with functional day to day activities.

If your maximum heart rate is 180 then you are already working at relativly high intensities, and have an interval type session in your week too. Maybe try to think about narrowing the heart rate (HR) range of your steady exercises so that your minimum HR for an exerciise might be 140 instead of 135, but only if you are comfortable with it.

I will repeat what many others have said here. Based on what you are saying, I am 100% certain that you are changing your body composition. Your percentage body fat has for sure dropped (probably quite considerably), so the weight is a secondary thing. Keep exercising, if you can, try to add 15 minutes or so to your cardio workouts.

I really hope you are feeling good about yourself, because you certainly deserve to. You are doing an amazing job and I think you are being very succseful based on what you arre telling us here.

I would be interested to get an update in about two weeks and again two weeks after that. Some of your weight gain could have been due to menstrual cycle, and some muscle build up. If this is the case, I think the muscle [weight] gain will not continue at the same rate, but you may get another spike in weight that will fall off again at the same point in your cycle.

If you are really unhappy, with the extra muscle weight, then you may need to think about doing the 30-45 second sets with really low weight or droppin the weights altogether for a while, but doing cardio exercises that use opper body muscles also. (Nordic Walking, Swimming, Hand bike etc.). Personally I don't think you need to worry about it right not. Enjoy getting your mobility back, get outside and have fun. Its summer, go hiking in the mountains, enjoy the scenery and enjoy life.

You are an inspiration to all of us to get off our asses and make a change to our lives.

I hope this is helpfull and if you have any questions just ask.

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Exercise/weights in kilos/number of reps/sets
1. Arm bike 3 minutes
2. Wide-lateral pull down behind the neck 7.5/12/3
3. Wide lateral machine pull-down. Stand and face machine, grip bar and pull down to sides. 10.5/12/3
4. Leg-press 60/15/3
5. Machine bench press/7.5/12/3 (this is for shoulders and biceps, right?)
6. Machine targeting middle back, spine, outer back muscles. Sit facing this machine and with arms bent,and the machine padding on either side, pull back, opening up the chest area 12.5/10/3.
7. Dips & Pull-ups on `assisted machine`: Dips: 40/10/1 & Pull-ups: 40/10/2
(Didn’t know how to describe this machine, so hopefully you know what it is)
8. Sit with back facing machine, extend arms up and back to put them in arm rest and push down. 15/12/3. I think this is for shoulders, upper spine.
9. Sit facing away from machine. Grasp hand bars on either side and push up. This is for bicep and triceps. 12.5/12/3
10. Stomach crunches and a whole series of abdominal/spine exercises on the mat.
11. Stretching.


This whole deal takes 45-50 minutes.

I think my maximum heart rate is 180, but I am not sure. I am 33 years old. No heart problems, but I have rheumatoid arthritis, which left me quite immobile for a couple of years until meds got it under control. I had major muscle atrophy from immobility and prednisone. I have no joint pain currently and feel really great physically and am really able to push myself. Many of the exercises that I do are focusing on my upper back area, because of a mechanical problem as a result of a car accident about 10 years ago. I probably could use additional leg exercises like lunges, but since I do mountain biking (well, actually hill biking) I have not focused much additionally on that area in the gym.

My original weight when I began all of this was 67 kilos. I went up to 71 kilos four weeks into exercising and then back down to 67 kilos about 5 or 6 weeks ago, where I remain to this day. I know I have lost inches-a full inch from each leg, ¼ inch off each arm, 1.5 inch from hips, 2 inches on chest, practically nothing on waist…..grrrrr

My monitor at home on the standing bike is a Kettler and my monitor for outdoor activities, etc is Polar.

I do not know how my physio rates my strengt but I can ask her next time I see her.

Did I miss anything?

Thank you!!!!!!!!!!!!!!
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