General Diet Plans and Questions - Success with SlimFast, #13 Jan 19th, 2002

Fitness -
The Active Ingredient

Aside from changing the way you eat, exercise is the most important step you can take to help you lose weight and improve your health.

There are 3 important components that you should include in your exercise routine to ensure that your time is well spent.

1. Flexibility Exercise. Stretching can make or break your workout routine. Your risk of injury increases significantly when you do not include stretching during your workout. Stretching makes your muscles longer, giving a leaner appearance to your body. Stretch for 5 to 10 minutes prior to exercising, and be sure to stretch the major muscle groups after exercising as well. Hold each stretch for 15-60 seconds. Stretch to the point of mild tension and avoid bouncing.

2. Aerobic Exercise. This is any type of exercise that gets your heart pumping and your glands sweating without taking your breath away. Aerobic exercise should be performed 3 to 5 times per week, for 20 to 60 minutes each time. Great aerobic exercises include walking, jogging, cycling, aerobic dancing, stair climbing, the elliptical trainer, and swimming.

3. Strengthening Exercise. Muscle is very active tissue with high-energy needs. By increasing the amount of muscle you have, you will increase the number of calories your body burns, even at rest. You should strength train 2 to 3 times each week, aiming for 8 to 12 repetitions for each of your major muscle groups.

Set activity goals for yourself. Make a list of the types of activities that you like to do. Then plot a schedule for yourself. Be sure to include substitute activities just in case of bad weather. A great idea is to keep an exercise log to record your progress. An exercise log will help you to keep track of the days that you exercise, the minutes that you spend exercising, the activities that you participated in, and the distances that you covered.

I picked this because it is what I need to do.


Muscle is very active tissue with high-energy needs. I suppose I knew this but it really struck a cord with me today. I do everything wrong for my muscles needs. No surprise I have a muscle disorder!!:o

Do you all keep an exercise journal?

Hi everyone! I was wondering if I could join this thread? I've been doing SlimFast for the last year and have found I've had more success w/ the SF program than any other program. Hope to be a part of this wonderful group!

Wecome lessofme of course you can join.

I would love to hear how your year has gone and what success you have had.

I basically like SF because of the convenience and I do like the taste. I still have trouble getting exercise in, which I mean to change this week and portion control. I have done slightly better with this but have a long way to go. It is't on my plate I think I have to eat it. If I take too much at home I do now go and put it in the frig for another time. I use eating so much to fulfill emotional needs and have to get this under control also.

Hi Lessofme, welcome.

I am also working on muscle. I am lifting twice a week and doing ab work twice a week. I get plenty of arobics at work but I know the strength training works well for me. Most of the excersises I do 20 reps. I do a ten minut workout that has 8 diferent excersises. It leaves my muscles trembling for about an hour afterward but boy do I feel good. :cool: I'm fianlly loosing again and am down 3 pounds this week. I knew I needed more excersise but as for Lady it is also the first thing to suffer for me. I almost skiped today but finally just did it and I feel good for making the effort.:D


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CGirl Congrats on losing the 3 pounds....

Hello everyone! Thanks to everyone for the warm welcome!

My year w/ SF has gone wonderfully! The convenience of the product, the portability and using the product has really helped w/ my portion control, plus I don't have to make so many decisions about what to eat. I did have a relapse, gaining back 15 lbs., but that was entirely my fault. Once I started using SF again the weight was very easy to lose.

I am so happy I found this thread. Have a good day every1!

I had a rare day off today so I did get in a 45 min walk. I want to get back into yoga but it will probably take me 6 months to get the stiffness out of my body.:lol: :o :mad:

I might have to get some canned soup for my "food" meal. I hate trying to figure out the count on things so until I change my attitude ;) it might be the best way to go.

I like to use canned soup also. I add some frozen veggies to make it more sustatial and it is a good no brainer meal.
Excersise is going great. I lifted on sunday and rode for an hour yesterday. Today I spent two hours cleaning and rearanging the living room. Feels good to know I did something besides watch tv. I have to be to work for 5pm so I am enjoying a much deserved break now.:)

At noon I was all inspired - by 3PM I was ready to crawl into bed. My throat hurts, nose is running and I have a fever.

This has been a rough winter.

I did SlimFast for two meals but really don't want any food now.

Mind if I join you ladies -- I am just starting to use slimfast. I was doing ww but I just keep gaining weight that I thought I would try slimfast since you don;t have to make any food choices.

I look forward to talking with you all

:) Welcome I_M_L glad to have you with us. We all use Slimfast or similar products and share what we do that works for us. Personally I like having my food meal at mid day so I don't have to go all day before eating "real" food. I still have a long way to go and ocasionally I get off track but this site sure has helped me to not give up.:)

LLB, sorry to hear you are not feeling well. I just got over a bit of the bug myself. On the bright side a friend of mine looks like he lost 20 pounds when he had it! Hope you'll be feeling better soon.

Nothing really new to report as I was just here but I am doing well with keeping up the excersise. My clothes definatly fit different and I notice my butt is getting a different shape! :lol:

Welcome its_my_life.

CGirl Glad to hear you are liking your butt better!!!:cool:

I have to do some cleaning....

From the SlimFast site:

Snacking

Smart snacking choices give you the energy you need during the day, help satisfy your appetite, and help you reach your weight-loss goal. Snacking keeps blood sugar levels stable thereby preventing excessive hunger and overeating at mealtime.

 Snacking should be a planned part of your day's overall intake.

 Snacking may help to increase your metabolic rate when combined with smaller meals (eating speeds up your metabolism by up to 40% above your resting metabolism)!

 Snacking can be a source of health-promoting nutrients, such as fiber... so choose wisely!

 Snacking does not spoil your appetite if you plan a combination of nutritious snacks and healthy meals.

 Remember to brush your teeth after snacking for good dental health!

Now I love "snacking does not spoil your appetite" because that is what I have heard all my life. No wonder when I did get a meal I stuffed myself !!!

However, if snacking speeds up my metabolism up to 40% - I should be down right skinny!!

:lol: ME TOO!
I know that a snack deffinatly helps me be less of a chow hound at dinner time. I just always eat a larger snack than is wise.
Some things I like are : Crispy minnies, Slimfast snack bars, pretzles, and my favorite is lowfat sour cream with salsa and baked tortilia chips. The spicy salsa realy boosts the metabolism!

Okay, girls, friends, I have a delicate question. I have been on SlimFast for three weeks now and rarely have to do #2!!!:o

Do any of you have this problem?

I drink 50 to 66 oz of water per day and I know it is dry here in the Winter but :dz:

:( Well.... What goes in must come out. perhps you are just not eating enough to make you need to go too much. Or do you need more fiber? If you feel like you need to:o and you just can't:o then try having a huge salad or a big helping of my veggie stir fry. That'll get ya goin! Most people I run across have the too much #1 problem for a while. This is a new one to me. Sometimes I do get that way too but a large meal of veggies usually does the trick.
Hope this helps.:dizzy:

Thanks Cgirl you may be right. My "food" meal has been soup with some soda crackers. Probably doesn't amount to much all smooshed together.:lol:


Just wondered since you always hear you are supposed to "everyday"!!!!

Happy Friday!!!

LLB, way to go with the weight loss!!
As for :o Well I think you are supposed to every day but if there isn't anything in there I guess there is not much reason to.:lol:
Can you really get youself by with a soup meal? Is it a hearty soup? I assume it isn't Campbells Chicken noodle. I cant see myself being satisfyed with that. Whish I could because boy would I be loosing some serious poundage!
I am happy to report I did loose another 2 pounds though. Nothing so encouraging as watching the numbers slowly getting smaller!:D
I didn't lift yesterday because I was called in to work but I am going to go down and get it done today! I can already see a diference in my arm and shoulder area as well as others.


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Way to go CGirl .

How long have you been using weights and what do you do?

I used to lift weights but quit a few years ago for a health reason but have been toying with trying to do it again.

I used to lift with my husband but had not worked out for several years. I started back up on January 14 and I lift twice a week on sunday and thursday. I work my abs on wednessday and saturday and I horseback ride on monday.

My weight routine has 8 excersises:
Bench press
Bicep curls
front and back leg raises
side raises
arm curls (ez bar)
calf raises
dead lift

It talkes me about 15 minuts to go through my routine. I started light and did as many sets of ten as I was able. First day one set secound day two sets. Then stayed at two sets untilI was lifting it easily. I just raised the weight on a few of my excersises and increased the sets to three on some others.
I am working on doing high reps without increasing the weight until I can comfortably do 30-40 reps. I definatly feel like I am increasing muscle mass and reducing weight and fat.
It is hard to make myself go down to the basement to lift but I feel so good when I do and knowing I'll feel good makes me want to do it.
One thing I learned is eat something before lifting. My muscles get shaky if I don't eat shortly before I work out. I think it is because I don't eat much carbs and my muscles crave the glucose. It does not have to be much but a little something to fuel me helps a lot. I also heard that eating a meal right after a workout is supposed to be good for you.