I was having a sluggish period last week and found that I got relief by adding in a little more fat to my diet and loosening up a bit. Not sure how that will benefit my weight loss (!) but it did get me back to feeling normal again and the lethargy hasn't returned. Just since we're throwing out experimentations here, i thought I'd share.

And still smelling like ammonia, but not as strongly. Hmmmm...........

I think setting long and short term goals is a good idea. However, I think we have to develop the thinking that even if I don't reach my goal, I have made progress. Many times fitness and weight loss efforts fail because we become so focused on the ultimate numbers - "I have to reach my goal". For me, in the past, if I wasn't able to reach short-term goals, I was very discouraged from continuing to the end.

Sarah Ann, I too find visualization difficult. I have read that learning to meditate or slow down your mind helps with this. I however, have not developed the discipline for meditation (I always fall asleep - my sister refuses to take me to her classes again). I am finding that focus for me has to be a deliberate mental act. I have to mentally make myself focus while working out. This means that now, when it's time to workout I refuse to let any of the things that pop into my thoughts stay there. I try to focus on my breathing and exercise form (in the past, I would just go through the motions).

When it comes to "what's next", I think each person has to go with what they know has worked for them. If I achieve my weight loss goal, I'm going to continue to do the things that got me there. There are always going to be studies that promote different ways of eating or working out - why risk what works?


http://www.3fatchicks.net/img/bar097...2/105/160/.png

I agree with Mel. Venuto's principles can be applied to anyone's "own" plan. I think of it as a step further than just weight loss or basic fitness ... fine tuning for optimal fitness ???

I just book the book recently...
 

And it took FOREVER to print on my inkjet! I'm reading it now, up to chapter 8.
I kinda skipped ahead a little to try and get the eating plan down pat.
So I take it, 5 meals a day, I believe I calculated 350 calories per meal for me. Now I need to come up with meals that match.
Anyone care to share some of their faves?
I haven't gotten to the section on training yet. I have a collection of Joyce Vedral's book, including her Eat to Trim book. I'll have to go back through to see how many of her recipes are compatible.

I just have to say that Chapter 5 has really been eye-opening! Frankly, I could kick myself for not having bought this book 2 years ago.... to think that it might have been just the push I needed to re-evaluate what I was doing and get my fat loss moving again. He often points out the obvious, but sometimes we all need those reminders - we get to the point where we think we know everything we need to know, we are "old hats" at this, and get ourselves into a rut.

I'm *loving* this book. It actually made me get my butt out of bed and onto the elliptical this morning - I was laying there making all the excuses I usually do on weekends, then I thought wait - this is exactly what Tom says I would have a tendency to do, as an endomorph. And, it's the last thing I need, since I *know*, and he reconfirmed, that w/o exercise, and specifically cardio, I can't make the progress I want to. So, I need to take responsibility and control my results. That got me on the elliptical and got me to do an extra interval!
Cindy

I think *I* should read that book again :yes:

Me too. :)

I gave away my hard copy and can't face reprinting it, but I really need to read it again, too!

I'll email you a page a day. :lol:

I'm on the hunt for as much as I printed off before my printer ran out of ink. I think I have most of it. But my ebook went ta-ta with my dead computer. Hmmm ... maybe it's with the weights I can't find :)

I just started the chapter on cardio. I have an old cheap manual treadmill. My treadmill time used to be what I would call "la-de-da." I mean I was working at such low intensity I was wasting my time, not even breaking a sweat. Now I am checking the montior to see that I keep up my speed. I can still read while I walk on the treadmill, I just need to pay attention to my exercise intensity.

Yes, my cardio time too. I plan to dig out my heart monitor and start paying attention to how hard (or not!) I'm working.

I'm into the cardio chapter myself. The food chapter really gave me a lot to think about - as an endomorph I like the ideas of carb tapering and zig-zagging, but I really need to plan this out before I can put it into effect. Figuring out meals 5 and 6 without starchy carbs will be a huge challenge for me - especially my dinner with DF! I really need to have some good recipes/ideas on hand. This is why I always struggled doing SB P1 - hard for me to come up with just meat and veggies meals that weren't so plain. Maybe I'll search the recipes on the SB thread for some ideas.
Cindy

If you can still read while on the treadmill, you are not working hard enough :no:... Get some good music going and workup a good sweat :devil: ...

Ahem....I read all the time on the treadmill! My heart rate is well within the range where it needs to be. It just takes some practice!

Mel

I can read on the treadmill - not on the elliptical though - but it doesn't make it much less boring. Of course, audiobooks work a lot better. :)

Oh, I can't tell you how much I wish I could read on the treadmill or elliptical!! But I bounce around so much that it's impossible to focus on one spot on the page. Geez, I'd probably do double cardio if I could read at the same time! Is there a trick to it?

Book has to lay flat, and the print has to be big enough! In my case, no paperbacks. :lol:

I kinda glanced at the books on CD at the library last night. That's certainly a tempting idea ... for walking or jogging.

Try them, you'll like them! (says the librarian). It keeps me from skipping, and worst (or best) of all, from reading the last chapter early on. :rofl:

Well the ladies I see at the gym reading on the treadmill DO NOT work up a sweat at all ... I really didn't think it could be done ... :shrug:

This is the quote that's been kicking around in my head lately .... It's amazing what can happen to your body when you put nutrition, cardio and weight training all together at once. The results are "synergistic". "Synergy" means the whole is greater than the sum of the parts. Synergy means that 1+1+1 may not equal 3, it may equal 30 or 300. In other words, by using this combination correctly, you can increase your results exponentially!

Good morning guys I am new to this forum and have spent a few days reading some threads. If you guys don't mind I am going to jump in here because of all the books that I have read this one makes the most sense. I am familiar with his idea of eating smartly, setting some really solid goals, and the importance of working out. The thingy with me is that for the life of me I just haven't been able to get back on track (ugh!!), and I end up feeling like such a failure. Ok this is not productive thinking so let's get moving!!

Oh one thing I love the little guys that you insert in your postings, there was one with this little dancing carrot, where in the world can I find those??? Mind you I am 43 years old and a mom of two gremlins, but I never matured beyond the age of 12 :)

I look forward to learning from you guys and making this a fun journey.

Hi Tweety ... I agree, the good stuff is all in this book.
If you click on "Go Advanced" instead of posting a quick reply ... you'll have a selection of smilies to choose from ... even the dancing carrot.

:wave: Hi tweety!

If you click on "Go Advanced" under the little type window, then you can see the smilies on the right hand side. You can also click on "more" at the bottom of that square for more fun things :woohoo: :cb: :carrot: :dancer: ;)

We like Tom Venuto! :yes: Just take the lifestyle change one step at a time! Try doing healthy breakfasts for a week, then the next week add in a bit of exercise. Don't try to do it all at once, that's when we fall off. Perfection is over-rated! Or at least I think so anyway, perhaps that's why I haven't found my "perfect" body yet :rolleyes: But it keeps me upright and all the bits work pretty well, so I'm happy with that!

SusanB - Just for you!

:carrot: :cb: :carrot: :cb: :carrot: :cb: :carrot: :cb:

:devil:

:nono: Jenfrus! have I told you lately that you're a brat?!

"There is no can't, only won't."

That quote reminds me of a story I heard recently. The founder of one of my businesses, Art Williams, started as a high school football coach. He took over the losing-est team in Georgia in the 50's or 60's. He was watching the kids in the weight room and when one of them reached muscle failure, he would tell the kid spotting him, "I can't." Art figured that was a big chunk of the team's problem. So, he had a paddle made with holes drilled in it and he told the players if one of them caught another player saying "I can't," they got to give the other player 3 swats. He stated that in a month or so you couldn't make a word game to get one of his kids to say "I can't." Regardless of how you may feel about his method, when the kids stopped saying, "I can't," they started to win.

OHHHHHHHHHH you guys:hug: are great. I feel soooooo welcomed now!! I will warn you though that I keep things as optimistic as possible especially since life is hard enough and don't even get me started :dizzy: on this weight loss issue. I don't even have to mention the lose/gain, :dz: lose/gain history here because we all have the same story. I don't have to mention how it affects the good ol' self-esteem because we have all experienced the lowest of the lows right?

So what I will do is :D just learn from you guys, and share what I have learned from my :book2: readings.

Oh a good one that got me thinking was from a book that I recently finished titled "Life Is Hard, Food Is Easy", gee I wonder why that got my attention...........uuuummmmmmmmmmm????? Anyway she wrote something to the effect that there is a major difference between being "Interested" and "Committed". The first one you do things based on how you feel, example "Oh forget it I don't feel like working out today." Compared to the second one "Okay gonna get the butt movin' even if I don't feel like it. If I want to get into those jeans then the flab must be moved." That really got me thinking because according to this I am a graduate with :carrot: :cb: :cb: honors mind you, from the Interest Academy for Weight Loss!! Congratulate me why don't ya???? Well enough of being interested for me it is time to become committed!!!

Another thing that I really appreciated was a post from Lovebassets? I believe. She wrote that she had a great trainer who would constantly ask her WHY questions. For example if she didn't want to go on the threadmill:woops: for cardio she would ask her 'what do you want?' and her answer (I think this was her answer) "I want to fit into my clothes", made her see how important it was for her to do her cardio. I think that I will try and find that posting and print it.

Again I thank you so much for the welcome and I hope to help you guys in return.

Lynn

P.S.: Did learn quick on inserting thse little things or what???? :D :D :D

:bravo:

You are now the :queen: of smilies!!! :D :D :D

Tweety -- Welcome! I really believe in COMMITMENT. It helps when motivation fails. I started the process of weight loss weighing nearly 300 pounds. I couldn't even envision the big picture or set huge goals. But it turns out I committed to the process. And I am sticking with it!

Oooh I remember that! Commitment vs Interest - I think I read that in Shape, but the book sounds good. Wonder if I can get it over here. :chin:

wyllen I love your quote at the end of your post......Your 5'C of healthy living!!

Congratualtions :bravo: on your success and I wish you continued determination to reach that GW!!

Morning everyone! That Wyllen has lots of good stuff to say Tweety, I always look forward to her posts.

Just to add my 2 cents: I like to quote Bill Phillips, of BFL fame who says:
"Progress, not perfection"

And then someone's signature says something to the affect of needing to turn motivation into momentum. I like that one as well.
Cindy

Hi guys new to this Again... Need a place to hang and check in... Did this last year and the support was great...Unfortantly I gained it all back plus....I have a thyroid issue and the doc just told me I probaly will not lose it yet to hang on for a few more weeks but I can not wait.... So I am back on the band wagon, not sure if it will work yet but I figure I would get into the swing and get my body ready for it. IF I lose any I will be happy. I just do not want to gain.. Anyway Looking forward to some chating and motivation.....

djmommy I am new to this thread also but not new to the desire to wanting to lose the weight. Okay I will tell you what is helping me.
1) Re-reading :book2: BFFM.
2) Re-writing :comp: my goals.
3) TRULY believing that I am capable of doing this. Not just hoping that I will be but knowing that I will WITHOUT A DOUBT!!
4) Making daily goals which are guaranteed to take me one step closer to my ultimate goal.
5) Absolutely not accepting any excuses not to follow through on those daily goals. Unless of course one of the boys is ill or I am in ICU.
6) Making a committment to feeling and looking like I envision.
7) Making progress and forgetting about perfection.
8) Reminding myself that it took me a year to gain these 40 pounds and if it takes me a year to lose them as well as lowering my bodyfat which is what I am mostly interested in then so be it, what is the alternative? Staying this way...........uuuuuuuuuuuummmmmmmmmm NOT!!!
9) Staying as optimistic and juvenile as I can get away with as a 43 year old.
10) And always reminding myself that the way that I look as nothing to do with how I am as a person. Thighs might be flabby right now but it doesn't mean that I can't make my patients laugh or have my kids think that I am totally :crazy: out of my mind.

So you come up with your 10 and make sure that you use positive words, make your statements in the present tense and repeat them every single day.

Oh another suggestion..........find an outfit that you were able to wear before and want to get into again and hang it in different places around your house. Every time you change the placement it will remind you of what your goal is, by putting it in the kitchen your family will think that you are totally whacked out (which is wonderful) and it will be a visual cue as to why you are eating :hun: cleanly, drinking more water than a water buffulo and working:lifter: out as hard as your body can take.

Hope this helps and go into this with the mentality that it is for a life time not just until you weigh a certain number on the scale.

You set your mind to it then you will achieve it!!

I need a little help here guys.......

Pre Workout Meal/Post Workout Meal---I am confused as to what I should eat for these meals.

Here is my schedule--
7:30 Meal 1: Protein, fresh fruit, starchy carb.
10:30 Meal 2: Protein, fresh fruit
1:30 Meal 3: Protein, fibrous carb., fat
4:30 Meal 4: Protein shake
-----5:30 - 6:30-----Workout
7:30 Meal 5: Protein, fibrous carb., fat

On Sat. I sleep an extra hour and start working out at around 9:00-9:30 for an hour and then at around 5:00-5:30 I usually go either walking or bike riding for an hour.

If you guys could give me some starting guidance I can take it from there.

Thanks

Thanks for sharing Tweety - I finished BFFM a couple weeks ago, with the intention of starting to apply all I'd learned immediately, but I think the whole thing overwhelmed me a bit, and I've not really done any of it yet.

I did join the BFFM "Inner Circle" site - it's $9.95 a month, so I figured I'd do it for a few months to try to get myself on track. There are a bunch of neat tools there - spreadsheets, goal cards to print,... but I'm not really getting into any of the discussion forums - seems to be more focused on people who are 3-5% out from their ideal bodyfat %, and not many who have a lot to lose.

What if we shared our goals here with each other? I did write mine out, but haven't looked at them again since. I really need to focus on my daily goals, as you said - this week I've been making lots of excuses!

As for pre-workout meals - if it's cardio, ideally Tom says we should be doing it without any food. I am still having a glass of milk with instant coffee mixed in each morning before *any* workout - cardio or weights. Then I have a protein shake afterward, once I get into work.

I thought I could answer you quickly about eating before lifting, but can't find in the book right now. Guess I need to do some more reading myself! ;)
Cindy

Tweety- You don't need a post-workout meal after a walk or bike ride unless you are cycling for several hours. After an 45 minute to an hour lifting session you need about 20 grams of protein and about 10 grams of a fast acting carb. This is a good time for a shake with fruit. I try to time my workouts so that I'm done within half an hour of my next meal since all my meals look the same nutritionally (more or less...).

Wow! what a great thread!

I was an avid Firm and Cathe' person but switched to callenatics,lotte berk and yoga. While I'm getting really flexable I'm gaining my flab and cellulite back! :(

How would I go about add those back into my workout?


Melodie