Operation Silhouette-Health and Fitness Challenge

[OliveButtercup]

Welcome to Operation Silhouette! Phase 1 http://hotimg16.fotki.com/a/69_232/235_215/sexysilhouette.jpg (http://hotimg16.fotki.com/p/a/69_232/235_215/sexysilhouette.jpg)

http://hotimg26.fotki.com/a/69_232/235_215/rcising-with-Dumbbells-Posters.jpg (http://hotimg26.fotki.com/p/a/69_232/235_215/rcising-with-Dumbbells-Posters.jpg) http://hotimg25.fotki.com/a/69_232/235_215/8777-Growing-Old-Posters767.jpg (http://hotimg25.fotki.com/p/a/69_232/235_215/8777-Growing-Old-Posters767.jpg)


This is a positive, serious 6-week challenge for those who want to redirect anxiety and negativity into taking care of themselves through health and fitness.

Young or old, male or female welcome

Goal: To help you develop positive habits that will last for the rest of your life. The initial phase will focus on dropping at a minimum 10lbs of fat OR gaining at least 3lbs of lean muscle.

How it works: This is a point-based challenge in order to encourage honest progress. The points of each member will be tracked in a spreadsheet, at the end of the complete challenge I will add up the points for each member.

You will need to post or IM me (if you're the shy type) your weekly goals to receive points:

Set weekly goals for what you will do EVERYDAY for better health and fitness.

Weekly Health Goal- Worth 10 pts
Weekly Nutrition Goal-Worth 10 pts
Weekly Exercise Goal-Worth 10 pts
Weekly Attitude Goal- Worth 10 pts

Max. Points earned are 40 pts a week

UPDATE** Weekly weigh-ins will be on Mondays, PM me before 12 am PST.

There is no set diet plan, do what works for you.


**The challenge does not begin until Oct. 20th.**

Here's what you need to do:

1. PM me if you want to join and I will post a complete list of members on MONDAY 10/20. Let me know if you plan on dropping fat or gaining muscle.

2. Take measurements by tape, weight (lbs or kg), Post them if comfortable or IM them to me so I can document on my spreadsheet.

3. Optional: Calculate BMI ( This formula does not take into account lean muscle mass to fat ratios thereby causing a higher BMI)

4. Optional: Take a "before" picture of yourself and post it here. No nudes you perve.

[koku]

haha. im interested just to see what you're gonna have people do.

[OliveButtercup]

haha. im interested just to see what you're gonna have people do.

I won't really giving be direction, people will make their own goals and post them here. I will share what my goals are and people can choose to incorporate those or not. I will be doing this challenge with or without anyone else joining me. It's not supposed to be entertaining or negative, just for those who are serious about taking care of their bodies.

[Rear Admiral Grapefruit]

I'm quite interested in this, the only problem is, I've been interested in this type of thing for years now and never stick to anything, but I guess if it ends up as a sort of points contest... I might!

I'm not sure about the assigning goals thing though, well, I can think of some basic things for nutrition and exercise, but I might need some elaboration/examples for the other two.

Basically, I'm aiming to lose weight mainly, gain muscle where possible. 2yrs ago, I weighed ~ 133lbs, today, I weigh ~187lbs. I started eating a lot after developing stomach pains, I thought I might be developing an ulcer due to under eating, so I ate more, and it helped reduce the pain, but it turned out to be a bacteria creating a few ulcers in there, but now I've got rid, I eat more anyway.

so! stats
Height - 5'9"
Weight - 187lbs (85Kgs)
BMI - 27.5 (overweight)

Measurements, I'm not sure what you want measured >.>

My waist is 36inches, and since I'm not female I wont measure my bust, and unless you care to know the effects of weight loss on finding the rest of my penis, I wont be posting length on that.

I might post a before/after, but only if there's others joining in, I'm hardly an adonis. >.>

[OliveButtercup]

I'm quite interested in this, the only problem is, I've been interested in this type of thing for years now and never stick to anything, but I guess if it ends up as a sort of points contest... I might!

I'm not sure about the assigning goals thing though, well, I can think of some basic things for nutrition and exercise, but I might need some elaboration/examples for the other two.

Basically, I'm aiming to lose weight mainly, gain muscle where possible. 2yrs ago, I weighed ~ 133lbs, today, I weigh ~187lbs. I started eating a lot after developing stomach pains, I thought I might be developing an ulcer due to under eating, so I ate more, and it helped reduce the pain, but it turned out to be a bacteria creating a few ulcers in there, but now I've got rid, I eat more anyway.

so! stats
Height - 5'9"
Weight - 187lbs (85Kgs)
BMI - 27.5 (overweight)

Measurements, I'm not sure what you want measured >.>

My waist is 36inches, and since I'm not female I wont measure my bust, and unless you care to know the effects of weight loss on finding the rest of my penis, I wont be posting length on that.

I might post a before/after, but only if there's others joining in, I'm hardly an adonis. >.>

Hey there! We can help each other out! I am not the most disciplined person either but I figure I don't want to make any excuses anymore. I will post an example of some goals on Monday that will help give an idea of what we can do to see some real changes. I'm like you, I'm trying to get up enough courage to post a before picture lol. Oh and your waist measurement is fine. Chest, waist and hip measurements are good though to get an overall idea of how much you tend to lose in various places. I have to re-take my measurements but right now my stats are:

Height: 5'9"
Weight: 176.6
BMI: 26.21 (overweight)

Here are some formulas to calculate BMI and "Clinical Maximum Healthy Weight"

Clinical Values:
less than 25- Not overweight
25 to 30-Overweight
>30-Clinically obese

*BMI= weight in lbs x 705/(height in inches)2



Your Clinical Maximum Healthy Weight= (height in inches)2 x (0.0355)




*Disclaimer: BMI is no where near appropriate for those who tend to have more lean muscle mass. If you want to measure body fat %, do a skin-fold test using specified calipers at your local gym, or if you're really serious, a hydrostatic body fat test. (http://www.getdunked.com/home/default.asp)

[TygressVirgo]

I'll join >.< Just have to get my measurements. I think taking this challenge with others will keep me more on track for fitness goals.

[Rear Admiral Grapefruit]

Chest ~39 inches.
Waist (new measurement) - 37.
Hips (if i measured it right) 43 >.>
thighs are 22 around
Widest point on my stomach (around belly button) 40.5
Bicep around, a meager 15inches (mostly muscle (but some stretch marks...) not much to lose, but plenty to gain here!)

Those are my main fat storing areas, i have literally none on calves/forearms/hands/feet.

I dunno if anyone else uses Skype or MSN, but we could use those to discuss this more or something for organising/setting goals and such. I have my info for both at the side <.<

[OliveButtercup]

Thanks Admiral, and TygressVirgo!! Judging from the views to this thread more people are at least interested. Admiral has the great idea of communicating through MSN or Skype in order to discuss our ideas. I'm excited hear some postive ideas from people.

[qwert]

I'm more interested in increasing my VO2 max than gaining muscle or losing weight.

[OliveButtercup]

I'm more interested in increasing my VO2 max than gaining muscle or losing weight.

Worthy goal, but of course there is no way to measure scientifically the amount of oxygen your body can deliver from your heart and use in your major exercising muscles here. We can take you at your word if you were able to raise it by aerobic endurance training or whatever. I don't think most people that would be doing this challenge are endurance runners anyway but if you want to help give positive health and fitness tips, you're welcome to do so.

[OliveButtercup]

I'll be brave and post the 1st before pictures risking ridicule from the masses but in the meantime:

Measurements:

Waist= 35.5 in.
Bicep= 12.25 in.
Thigh= 25 in.
Hips= 45 in.

http://hotimg17.fotki.com/a/69_232/235_215/before-pics-004.jpg (http://hotimg17.fotki.com/p/a/69_232/235_215/before-pics-004.jpg)

http://hotimg16.fotki.com/a/69_232/235_215/before-pics-001.jpg (http://hotimg16.fotki.com/p/a/69_232/235_215/before-pics-001.jpg)

http://hotimg8.fotki.com/a/69_232/235_215/before-pics-003.jpg (http://hotimg8.fotki.com/p/a/69_232/235_215/before-pics-003.jpg)

[TygressVirgo]

I so wish I had your curves Olive :)

Been a busy weekend with getting ready for interviews and things. I will try and have an update tomorrow.

[RoxFontaine]

This sounds dope. I'm getting myself back into shape, so I'll participate in this as well. I'll get shots up tomorrow.

[Rear Admiral Grapefruit]

Well... I got your back here Olive, this ought to redirect the ridicule >.>

It's a bad pic, i know, you can see my face and everything, it's grainy from my shitty phone cam, but it's the best i can manage I'm afraid.

http://img523.imageshack.us/img523/3541/sfrontmodwk1.jpg

[OliveButtercup]

Welcome to Operation Silhouette! Phase 1 http://hotimg16.fotki.com/a/69_232/235_215/sexysilhouette.jpg (http://hotimg16.fotki.com/p/a/69_232/235_215/sexysilhouette.jpg)





UPDATE** Weekly weigh-ins will be on Mondays, PM me before 12 am PST.

There is no set diet plan, do what works for you.


Today is the start of the challenge**no more sign-ups, wait for phase 2 if interested**

Members participating in challenge:

OliveButtercup
Rear Admiral Grapefruit
Steph
TygressVirgo
Rox Fontaine
Masa the Masta
japanat
ellie


Here's my weekly goal that I will do daily:

Mission Goal
Day 1-7/Week 1:

Health: calculate your BMI
Nutrition: eat at least 1 serving of fruit and 1 serving of vegetable, or drink them in a smoothie.
Exercise: do one aerobic activity today for a minimum of 10 minutes.
Attitude: Tell at least 1 person something positive about their appearance.

[Rear Admiral Grapefruit]

As this is the first week, I thought I'd be easing myself in a bit, so i figure it works out starting off with clearing the system and getting the body going again.

Health - I'm going to be drinking at least 2 litres, likely more, of water everyday so i'm hydrated properly, and flushed out a bit! no more tea/coffee/hot chocolate etc.

Nutrition - High fibre and whole grain breakfast everyday ( i normally don't eat breakfast)

Exercise - I'm going to be walking two hours everyday extra, figure i can get the dogs some extra exercise too this way. (I have a nice open area where I can take the dogs, lots of varied terrain so it's not flat walking in a straight line, rocks and hills and slopes to climb.)

Attitude - I'm not sure if it really counts as attitude (I can change it if it's a bit iffy) but I have developed a terrible habit of staying up late and sleeping in late, so I'll be fixing this with regular sleeping hours, 11pm - 7am, 8hrs as recommended.

I figure this is a decent place to begin, walking isn't the most intense exercise, so it's not gonna have me bent over clutching my chest on the first day and since i have time to do plenty of it (I've been researching a bit) if i do 1.5hrs - 2hrs at an average pace (3-3.5mph) I'll be burning off 432-648 calories per day! That's assuming my unverified sources have some level of reliability to them and that i do walk at an average pace.

So if I burn average of 540 calories per day I'd burn through roughly just over 1lb of fat a week in calories. Though in coming weeks I expect to get onto my bike and such too.

Sorry for long post :P

[OliveButtercup]

As this is the first week, I thought I'd be easing myself in a bit, so i figure it works out starting off with clearing the system and getting the body going again.

Health - I'm going to be drinking at least 2 litres, likely more, of water everyday so i'm hydrated properly, and flushed out a bit! no more tea/coffee/hot chocolate etc.

Nutrition - High fibre and whole grain breakfast everyday ( i normally don't eat breakfast)

Exercise - I'm going to be walking two hours everyday extra, figure i can get the dogs some extra exercise too this way. (I have a nice open area where I can take the dogs, lots of varied terrain so it's not flat walking in a straight line, rocks and hills and slopes to climb.)

Attitude - I'm not sure if it really counts as attitude (I can change it if it's a bit iffy) but I have developed a terrible habit of staying up late and sleeping in late, so I'll be fixing this with regular sleeping hours, 11pm - 7am, 8hrs as recommended.

I figure this is a decent place to begin, walking isn't the most intense exercise, so it's not gonna have me bent over clutching my chest on the first day and since i have time to do plenty of it (I've been researching a bit) if i do 1.5hrs - 2hrs at an average pace (3-3.5mph) I'll be burning off 432-648 calories per day! That's assuming my unverified sources have some level of reliability to them and that i do walk at an average pace.

So if I burn average of 540 calories per day I'd burn through roughly just over 1lb of fat a week in calories. Though in coming weeks I expect to get onto my bike and such too.

Sorry for long post :P

This is great! I actually have dropped 13 pounds since last year by walking(also TKBing) as it does burn more kcals than one might think :). I love your plan to institute more fiber and eating breakfast. I think I will follow your good advice and get more sleep, I think this is major. Keep it coming!

[OliveButtercup]

Welcome Masa! Don't forget to post those stats/goals

[TygressVirgo]

weight - 132 - had a real wake up call when I saw that, I gained 10lbs in about a month and a half

Waist= 37.5
Bicep= 11
Thigh= 22.5
Hips= 39
Bust = 36

Mission Goal - starting small
Day 1-7/Week 1:

* Health: Take my vitamins, and get more sleep.
* Nutrition: eat a bowl of cheerios, or a salad. Cut out fatty fast food
* Exercise: Go walking with my son, Do one cardio-type activity while playing with my son.
* Attitude: Learn to breathe/count to ten when irritated with the little things. Be more tidy.

[riona]

So is it too late to join? I'm enrolled in a gym class now, so I'll have no excuse not to work out. And I'm desperately in need of dropping a few pounds...a LOT of pounds...

[OliveButtercup]

So is it too late to join? I'm enrolled in a gym class now, so I'll have no excuse not to work out. And I'm desperately in need of dropping a few pounds...a LOT of pounds...

Hey Riona Go ahead and post your stats and goals and Welcome!

[japanat]

I'm game for this, too. Just let me know when I can join (phase 2, or whenever). I need to lose about 50 lbs; I was a bit heavy before, but really porked up after blowing out my back!

Health: total body strengthening, get enough sleep, tweak my blood chemistry (which is surprisingly good, considering my weight)
Nutrition: increase my protein count to 35%; eat 5 small meals/day (better for my ulcer, anyways), stop eating kakinotane!
Exercise: walking, weight-training (I'm building a cable crossover assembly in the spare classroom), cycling, turbulence training

[OliveButtercup]

I'm game for this, too. Just let me know when I can join (phase 2, or whenever). I need to lose about 50 lbs; I was a bit heavy before, but really porked up after blowing out my back!

Health: total body strengthening, get enough sleep, tweak my blood chemistry (which is surprisingly good, considering my weight)
Nutrition: increase my protein count to 35%; eat 5 small meals/day (better for my ulcer, anyways), stop eating kakinotane!
Exercise: walking, weight-training (I'm building a cable crossover assembly in the spare classroom), cycling, turbulence training

WELCOME! I'm letting people join late, but to be fair your points won't be counted for this week, but don't be discouraged, I don't expect everyone to always post weekly, giving you a chance to win! It's going to be a long 6 weeks so we'll see who actually has the discipline and self control to go all the way :)

Japanat,Masa and TygressVirgo: Also remember to post your stats so that I can put them in my spreadsheet and so I can know what progress you've made in order to tally points. If you're uncomfortable, you can PM them to me

[riona]

http://i75.photobucket.com/albums/i302/riona_photo/DSCI0035.jpg
http://i75.photobucket.com/albums/i302/riona_photo/DSCI0037.jpg
That's "before". I have 3 split mirrors, that's why they look funny.

I'm 5'11".
I'll be PMing the rest of the stats later.

My goals for this week are
* Health: Set a goal weight and resolve to actually get there this time. I'm thinking 30 lbs by Christmas?
* Nutrition: No unhealthy midnight snacks! I'm also going to be "charging" myself for unhealthy habits. 10 minutes in the gym for a cigarette, 10 for sugary or fatty foods, in addition to the time I was going to do already. I hate going to the gym, so this should work.
* Exercise: go to 45 minute exercise class 2x a week, and do at LEAST 30 minutes in the gym another 2x per week

[OliveButtercup]

To everyone: What did you do to stay active today? (ongoing post)

Today I did a Zumba dance class for 1 hour. I think it burns anywhere from 400-600cals.

[Rear Admiral Grapefruit]

Today I just did my walk (with the dogs) was out about 1hr50 and went shopping then to pick up some fruits, veg and high fibre foods + fresh meats.

Then I passed out for a few hours and woke up feeling sick, I've been doing some free weights at home for a while now and would've been doing more today, but I didn't sleep well readjusting my sleep pattern so not had the energy after everything else. :box:

Tomorrow will be a better day, I'll be asleep as soon as I lie down I think so I can be better rested and I'll get back to lifting weights too.

I have 3 split mirrors, that's why they look funny.
Also, Riona, on the first pic i thought you'd done a Stephy-style censoring till I'd read that.

[riona]

Yeah, I like my IKEA mirrors, but I can't see my chest unless I'm standing on something or kneeling. It makes me mad. And I don't want to take them down until I leave for the semester to make sure the sticky stuff on the back doesn't weaken.

Also, I've been taking the stairs today. I live on the 12th floor, so that's kind of a big deal for me.

[japanat]

Today I just did my walk (with the dogs) was out about 1hr50 and went shopping then to pick up some fruits, veg and high fibre foods + fresh meats.

Then I passed out for a few hours and woke up feeling sick, I've been doing some free weights at home for a while now and would've been doing more today, but I didn't sleep well readjusting my sleep pattern so not had the energy after everything else. :box:

Tomorrow will be a better day, I'll be asleep as soon as I lie down I think so I can be better rested and I'll get back to lifting weights too.


Also, Riona, on the first pic i thought you'd done a Stephy-style censoring till I'd read that.2 hrs walking, after a pretty sedentary lifestyle? At the least, you're going to be exhausted. You might consider working your way up to that point...

I'll walk about 30 min this afternoon, and do some core work with a balance ball in the evening (if my kids don't kick the damn thing around the house!). Should finish the cable machine this week, then will do a 3-day split, with Sundays off.

Measurements later...

[ellie]

I'm in!! I want to be stronger and healthier. I suspect I would have more energy if I ate healthier and exercised more.

I am currently 5'7" and 105 pounds. Not sure what my measurements are, if I find a tape measure I shall report. I'll also try to take some pics in the next few days. I don't want my body shape to change, but I just want to feel like I'm not in shape, more flexible, etc.

[RoxFontaine]

I've spent the last few days doing TONS of walking. Today, I took my friends to Central Park, the Empire State Building and a Knicks game. My feet are so upset with me!

My goal for this challenge is to meet a weight of 180 lbs, improve my flexibility, tighten my abdominal muscles and tone my arms. I was supposed to post before pics yesterday but hosting is running me dry. I'll get them up ASAP.

[TygressVirgo]

I so need to find a tap measure, working on both the pics and the measurements >.<

So today I wore myself out playing with my little one. He had a blast running around the house with me.

<3

[Stephy]

but I just want to feel like I'm not in shape, more flexible, etc.
T'is basically why I decided to participate. This may actually motivate me to get my lazy butt moving. I'm a skinny girl, but a really out of shape skinny girl with bad eating habits (sugar addiction). :box: Also, Fujin keeps calling me fat. His peer pressure did this to me!

No pics. If I have to send one, I'll do it by email, OliveButtercup. *nods*

Overall goal: Tone body. Tighter bum, toned tummy, make legs and arms slimmer, improve flexibility, raise self-esteem and lower anxiety.

Measurements :box: :
xx-23-32
Arms: 8 1/2 in (Goal: 8ins)
Legs: 17 in -.- Yuck. They look much bigger though. (Goal: 15-16in)
Weight: Uncertain. Between 90-95lbs
Height: 5'2 1/2

Mission Goal
Day 1-7/Week 1:

Health: Drink past 4 cups of water a day at least. Attempt to take women's One A Day Vitamin. I guess, I can crush up the pill? I have a pill phobia.

Nutrition: Try my best not to cheat. "Cheat" meaning NO processed sugars. Substitute all sugar cravings with small portions of either veggies or fruits. Fructose may mediate my sugar cravings. No eating before bed allowed!

Exercise: Squats, lunges, leg raises. 3 sets of ten reps for each. Interchangeable crunch/sit up exercises. Possibly push ups. Cycling. Box with my cat! Stretching before going to bed.

Attitude: Hm... stop whining and crying all the time.:knockout:

I'll record my daily activities in a fitness diary and post it all at the end of each week.



:o

[Swede]

Overall goal: Tone body. Tighter bum, toned tummy, make legs and arms slimmer, improve flexibility, lower self-esteem and anxiety.

I believe I can be of assistance.

[Stephy]

Mmm... raise low self esteem, but I'm sure people knew what I meant anyway. Stupid me. -.-; Lower was meant for the anxiety.

[OliveButtercup]

BWAHHH you guys are hilarious. Anyway, Stephy that's a great goal. I'm not skinny but I'm in GREAT shape. I think it's important to be fit, but I have began to lose the weight I gained from 3 years ago. So far I have 16 lbs left to drop. For me, a good weight is 160, anything below that and I look too skinny. Everyone in my family has dense bones and a tall, athletic build. (think Laila Ali) I want my curves but I want to be toned. I thought I saw some abs peeking through my fatness but then I woke up...:bored:

[Rear Admiral Grapefruit]

So far I think i'm on the right track, i've continued my walks, did 1hr 54 yesterday and my legs were in agony, but they're recovering surprisingly fast and I was feeling great today and took a different route and explored the area a bit more, I was out for 2hrs 15mins and feel good to go again. It was raining so everything was wet, I got completely saturated but I enjoy the rain, so it was quite fun for me anyway.

I took some pics since it's a pretty nice looking place, I'll thumbnail a few (took most of them today) incase anyone cares to see. :P I'll remove em if it's too slow loading with these on.

http://img232.imageshack.us/img232/3060/mossrn7.th.jpg (http://img232.imageshack.us/my.php?image=mossrn7.jpg)http://img88.imageshack.us/img88/3208/image056mt4.th.jpg (http://img88.imageshack.us/my.php?image=image056mt4.jpg)http://img399.imageshack.us/img399/5961/image014fp1.th.jpg (http://img399.imageshack.us/my.php?image=image014fp1.jpg)http://img355.imageshack.us/img355/4427/image061qp5.th.jpg (http://img355.imageshack.us/my.php?image=image061qp5.jpg)http://img115.imageshack.us/img115/4945/image066wj3.th.jpg (http://img115.imageshack.us/my.php?image=image066wj3.jpg)http://img357.imageshack.us/img357/6702/image074ls2.th.jpg (http://img357.imageshack.us/my.php?image=image074ls2.jpg)http://img399.imageshack.us/img399/4467/image067ul3.th.jpg (http://img399.imageshack.us/my.php?image=image067ul3.jpg)http://img399.imageshack.us/img399/5364/image069ji2.th.jpg (http://img399.imageshack.us/my.php?image=image069ji2.jpg)

[OliveButtercup]

So far I think i'm on the right track, i've continued my walks, did 1hr 54 yesterday and my legs were in agony, but they're recovering surprisingly fast and I was feeling great today and took a different route and explored the area a bit more, I was out for 2hrs 15mins and feel good to go again. It was raining so everything was wet, I got completely saturated but I enjoy the rain, so it was quite fun for me anyway.

I took some pics since it's a pretty nice looking place, I'll thumbnail a few (took most of them today) incase anyone cares to see. :P I'll remove em if it's too slow loading with these on.

http://img232.imageshack.us/img232/3060/mossrn7.th.jpg (http://img232.imageshack.us/my.php?image=mossrn7.jpg)http://img88.imageshack.us/img88/3208/image056mt4.th.jpg (http://img88.imageshack.us/my.php?image=image056mt4.jpg)http://img399.imageshack.us/img399/5961/image014fp1.th.jpg (http://img399.imageshack.us/my.php?image=image014fp1.jpg)http://img355.imageshack.us/img355/4427/image061qp5.th.jpg (http://img355.imageshack.us/my.php?image=image061qp5.jpg)http://img115.imageshack.us/img115/4945/image066wj3.th.jpg (http://img115.imageshack.us/my.php?image=image066wj3.jpg)http://img357.imageshack.us/img357/6702/image074ls2.th.jpg (http://img357.imageshack.us/my.php?image=image074ls2.jpg)http://img399.imageshack.us/img399/4467/image067ul3.th.jpg (http://img399.imageshack.us/my.php?image=image067ul3.jpg)http://img399.imageshack.us/img399/5364/image069ji2.th.jpg (http://img399.imageshack.us/my.php?image=image069ji2.jpg)

Rear Admiral, you're definitely on the right rack , no pun. Beautiful scenery. This has got to be great for the attitude goal as well. You may not need any but here are some more tips that I will be using as well:

How to walk off 10lbs in 12 weeks:
-Trim cal intake by 400 cals/day, just replace a Coke with sparkling water, or 1/2 cup grapes for the peanut M&Ms.
-40 min walk at brick pace (1 day hilly regions) 4X a week
http://findarticles.com/p/articles/mi_m0NAH/is_6_33/ai_106224759

[OliveButtercup]

Stephy and ellie:

Are you girls incorporating weight training as part of your fitness plan? Are you going to classes or exercising at home?

[Rear Admiral Grapefruit]

Rear Admiral, you're definitely on the right rack , no pun. Beautiful scenery. This has got to be great for the attitude goal as well. You may not need any but here are some more tips that I will be using as well:

How to walk off 10lbs in 12 weeks:
-Trim cal intake by 400 cals/day, just replace a Coke with sparkling water, or 1/2 cup grapes for the peanut M&Ms.
-40 min walk at brick pace (1 day hilly regions) 4X a week
http://findarticles.com/p/articles/mi_m0NAH/is_6_33/ai_106224759

Thanks, I've adjusted my diet as well, somewhat, the main difference notably, is the absence of pasta (and chocolate >.>), it's nothing strict though, I'll be looking to build a better and more consistent eating routine with the coming weeks goals, it should all be stacking on top of each other, so I can continue the walks and do a bit of extra stuff, and the breakfast will be the same but I'll look to get the 5 fruit/veg a day added in. I'm feeling hungry quite a lot now, but I'm timing my meals a bit, and fingers crossed that'll habituate out to just the times I normally eat.

That's a nice article though and I'll be keeping in mind the tips it gives for when I have less time available to dedicate to walking, it reminds me of the types of fitness programs I've seen on gym cardio equipment, with a gradual increase in difficulty with easy periods in between, they absolutely killed me when I tried for the first time.

[OliveButtercup]

Today I did 60 mins of 24Lift, "One of our most popular classes, this highly efficient, full-body 24 Hour Fitness signature workout utilizes barbells and hand weights to strengthen and sculpt all muscle groups".

"Strength training builds muscle, burns fat and improves bone density. You’ll not only burn 400-600 calories* during your strength training workout, you’ll also maintain a significant metabolism boost throughout the day."

[OliveButtercup]

Let's stay motivated!!:karate:

What just 5lbs of fat looks like:
http://hotimg20.fotki.com/a/69_232/235_215/fat.jpg (http://hotimg20.fotki.com/p/a/69_232/235_215/fat.jpg)
http://hotimg14.fotki.com/a/69_232/235_215/images.jpg (http://hotimg14.fotki.com/p/a/69_232/235_215/images.jpg)

1lb of fat
http://hotimg2.fotki.com/a/69_232/235_215/1lbs_fat971.jpg (http://hotimg2.fotki.com/p/a/69_232/235_215/1lbs_fat971.jpg)

5lbs fat Vs. 5lbs muscle:
http://hotimg5.fotki.com/a/69_232/235_215/5vs-5.jpg (http://hotimg5.fotki.com/p/a/69_232/235_215/5vs-5.jpg)

[Stephy]

Stephy and ellie:

Are you girls incorporating weight training as part of your fitness plan? Are you going to classes or exercising at home?
No weights for me. No classes either. Just home stuff, I have a huge living room. On Comcast On Demand they have a bunch of free 10 minute work outs for each part of the body. So you can do like 10 minutes of ab work outs, 10 minutes of thighs and legs ... etc.

But geez, I'm really more out of shape than I thought! Or rather I have no arm muscles! Tummy and leg works outs are fine, but my arms have been sore for two days now just for doing fifteen consecutive push-ups XD. How pitiful..~

[TygressVirgo]

I miss pilates, it was the perfect type of exercise for me. Would love to take a ballroom dance class too. I plan to get back into it once winter session kicks in.

For now I just want to do small changes, and even the small changes are trouble for me.

Love the pics Admiral!

[akitaka]

No weights for me. No classes either. Just home stuff, I have a huge living room. On Comcast On Demand they have a bunch of free 10 minute work outs for each part of the body. So you can do like 10 minutes of ab work outs, 10 minutes of thighs and legs ... etc.

But geez, I'm really more out of shape than I thought! Or rather I have no arm muscles! Tummy and leg works outs are fine, but my arms have been sore for two days now just for doing fifteen consecutive push-ups XD. How pitiful..~
Your body will adjust to whatever you throw at it in 2-week periods, so don't fret. It's good to do different routines in this way so that both your body and your mind won't get bored; even being able to do plenty of push ups, wii-boxing really burned my biceps the next day back before the fall. Now I do wushu 2-hours for 3 days a week, and my legs have long since adjusted to our training schedule; this means that I'll have to do something different (more deep stance holds...ugh) if they're to get stronger in a shorter span of time. I've already taken 2 progress photos since june of this summer, but needless to say you won't see them :box:

Weight-training is very good for increasing both aerobic and anaerobic response, but they have to be done with medium weights with something like 10 reps for 8 sets, with only 20 seconds between for rest in order to get the heart going if your goal is to burn fat (you have to force your body to use it's reserves). This is kind of how circuit-training (or even just sprinting) works, and can be done at home to an extent (eventually you'll get strong enough to that body-weight exercises stop being difficult until reps of 30+).

Scollan/RAG: Walks are good but they won't increase your VO max, or your lung efficiency by much. Since you're already able to walk pretty well I'd incorporate some 6mph runs of 1 mile after roughly 5-10 minutes of speed-walking to warm up the ankles/calves/shins. I had trouble during the summer just breaking 1 mile, but after 2 weeks was doing 2-3 easy, however your mileage may vary depending on how strong/flexible your legs are. Shin splints suck, if you get them, ice, stretch every so often in the day, and do shin-raises (like calf raises but by leaning against a wall and flexing toes UP).

To everyone: DO. NOT. PUT OFF. STRETCHING. 5 minutes is all you need, and you'll thank yourself for the increased range of motion/not feeling like a rigor-mortis corpse in the morning.

[Rear Admiral Grapefruit]

Scollan/RAG: Walks are good but they won't increase your VO max, or your lung efficiency by much. Since you're already able to walk pretty well I'd incorporate some 6mph runs of 1 mile after roughly 5-10 minutes of speed-walking to warm up the ankles/calves/shins. I had trouble during the summer just breaking 1 mile, but after 2 weeks was doing 2-3 easy, however your mileage may vary depending on how strong/flexible your legs are. Shin splints suck, if you get them, ice, stretch every so often in the day, and do shin-raises (like calf raises but by leaning against a wall and flexing toes UP).

Thanks for the Tip, akitaka.

I've been putting off running/jogging, at least until I can lose some weight, down to 170lbs or so, because I'm flat footed and that means I'm pretty much just hurting the bones in my feet and shins at my current weight, even running on soft grass they hurt like hell and I don't wanna risk damaging them else I'll be messed up trying to progress for the rest of this.

I have my bike though, next week I intend to get out on that for maybe 15-20mins of cardio a day, then I might try swimming after that or the other way around. Pretty much things that are low impact on my feet so it's more sustainable and should also strengthen them up a bit at the same time too.

When the time comes I feel I've lost enough, I'll get into some jogging/running, it'll be good to cut down on time spent on walking then and I can do it the way you've suggested here. I used to run a ton when I was younger, but I didn't weigh enough then for it to actually hurt, so I'm gonna try to get back into it, maybe even one day a marathon could be doable, but for now I think slow progress will suit me better.

[ellie]

Stephy and ellie:

Are you girls incorporating weight training as part of your fitness plan? Are you going to classes or exercising at home?

No classes for me either right now. I REALLY want to join a gym so I can take classes, because I feel like being in a class would help me be most motivated. But the gyms around here are PRICEY!! I gotta find one that doesn't kill my wallet. Mainly I've been focusing on eating more healthfully. I've been trying to drink a lot of water each day, and I've been trying to eat protein. I usually suck at eating protein, because I don't eat red meat and I don't like nuts or beans. But I've been making a point of having either eggs or a turkey sandwich or something like that every day. I also have reduced my sugar intake, but I can't just give it up completely--I love it too much!

For exercise I've been using our ab-cruncher thingie, and also taking the dog on long walks. But that's about it for exercise...I need to figure something out that I can do in a small condo/outside.

[RoxFontaine]

OK, I'm sorry I'm so late getting my info up, Olive. After my friends left, I needed sleep and LOTS of it.

Here's my plan though. I don't have measurements.

http://img.photobucket.com/albums/v64/roxfontaine/P1030500.jpg
http://img.photobucket.com/albums/v64/roxfontaine/P1030501.jpg
http://img.photobucket.com/albums/v64/roxfontaine/P1030502.jpg

Goal: Reach and maintain a weight of 180 lbs (starting weight 162 lbs). Improve flexibility. Improve stamina. Tone and shape muscles (particularly abdominals and biceps)

Diet: Normal. I have a speedy metabolism and I don't eat so much anyway. I am supplementing my diet with Myoplex Original. I am considering adding 5 grams of Betagen creatine into the mix, but have not made a final decision.

http://ecx.images-amazon.com/images/I/51xaXLX8ogL._SL500_AA280_.jpg

Exercise: Shotokan Karate classes on Monday, Wednesday and Friday. There are two more classes on Thursday and Saturday that I will try to make as much as possible. 3 days a week for sure. In addition, I will be using the Perfect Pushup system to improve upper body strength.

Yeah, I think that's all of the info. I'm really stoked about this added motivational tool. I've been doing well so far and every bit of support helps.

[OliveButtercup]

^^ It's on Rox !:karate: :ninja:

[akitaka]

I'd chime in a goal as well but I'm already approaching mine (started in the summer at 130, now 140ish after lifting + eating more)...can't get too heavy even if I've taken a liking to gym activities. Rox is going to be a beast if he keeps his routine up; hopefully he'll also get plenty of flexibility with the Karate in his schedule.

[nanashi]

I want to join too. But I'm not sure what to do. D: I just want to lose weight and focus more on aerobics and stuff. So far all I have available to me is walking, wii fit, and some freaky hula hoop my roomate has. >.> It has these little knobs on the inside that she says make your stomach flat, but I tried it once and it just caused massive amounts of pain.

I don't have measurments (or measuring tap right now.) All I can say is that I am 5"3 and 120 lbs last time I checked.

[japanat]

Rox, you make me sick!

I have very much the opposite problem. 6 ft, 280 lbs, a true metabolic syndrome body. No visible fat in my shoulders or arms, very little in my legs, and a Dunlop around the waist. 50" chest, up from 48" when fit. Stomach - secret! And a lower back that still pains me when walking any distance (blew it out 18 mo ago when moving 125-lb concrete drain covers at my kids' elementary school), although that can be relieved some by stopping and stretching.

I'll start with daily walks and both free weight/cable-training and body-weight training. After dropping a few and getting a bit fitter, then I'll follow a plan I've got for "Sofa to 5K in 5 weeks". Starts with longer walking, short jogging, then gradually increases the amounts.

Goal: 200 lbs, 20 BMI (about 15% body fat). Schedule: approx 1 1/2 years.
Short Goal: down to 240-250 by New Year's.

[RoxFontaine]

Aki, you have any tips for improving my flexibility aside from the normal stretching? My biggest problem right now is getting my hips to open up.

edit: Olive, I got a new scale today and it says my body fat is 13.8%. It also calculates the amount of water in the body. I won't be keeping up with that much.

Japanat, you can improve. You just have to work hard at it. We're all in this together!

[OliveButtercup]

Rox, you make me sick!

I have very much the opposite problem. 6 ft, 280 lbs, a true metabolic syndrome body. No visible fat in my shoulders or arms, very little in my legs, and a Dunlop around the waist. 50" chest, up from 48" when fit. Stomach - secret! And a lower back that still pains me when walking any distance (blew it out 18 mo ago when moving 125-lb concrete drain covers at my kids' elementary school), although that can be relieved some by stopping and stretching.

I'll start with daily walks and both free weight/cable-training and body-weight training. After dropping a few and getting a bit fitter, then I'll follow a plan I've got for "Sofa to 5K in 5 weeks". Starts with longer walking, short jogging, then gradually increases the amounts.

Goal: 200 lbs, 20 BMI (about 15% body fat). Schedule: approx 1 1/2 years.
Short Goal: down to 240-250 by New Year's.

Don't worry, there WILL be a Phase 2, hang in there!

[OliveButtercup]

I want to join too. But I'm not sure what to do. D: I just want to lose weight and focus more on aerobics and stuff. So far all I have available to me is walking, wii fit, and some freaky hula hoop my roomate has. >.> It has these little knobs on the inside that she says make your stomach flat, but I tried it once and it just caused massive amounts of pain.

I don't have measurments (or measuring tap right now.) All I can say is that I am 5"3 and 120 lbs last time I checked.

Lawl... Anyway Hey there. If you're not sure how to start, you can try to shave about 3-400 cals off your intake by skipping sweet drinks or going for fruit instead of processed snacks. If you can get into any aerobix classes that would be beneficial, if not, I'd do the Wii Fit as much as possible and go from there.

[OliveButtercup]

Aki, you have any tips for improving my flexibility aside from the normal stretching? My biggest problem right now is getting my hips to open up.

edit: Olive, I got a new scale today and it says my body fat is 13.8%. It also calculates the amount of water in the body. I won't be keeping up with that much.

Japanat, you can improve. You just have to work hard at it. We're all in this together!

I can't wait to bring my sexy. I did Turbo today so that helps me get closer to it. :box:

ETA*****Don't forget to post progress and new goals Monday! (attitude, weight,improved perceived body image etc.)

[nanashi]

Lawl... Anyway Hey there. If you're not sure how to start, you can try to shave about 3-400 cals off your intake by skipping sweet drinks or going for fruit instead of processed snacks. If you can get into any aerobix classes that would be beneficial, if not, I'd do the Wii Fit as much as possible and go from there.

I already just drink water and rarely eat processed snack food, other than the occational potato chips here and there.. I don't have time for an aerobix class. :( I'll just try and do the wii fit as often as possible. Usually I weigh a few pounds less than my current weight, but the change might be because I've been walking around with a heavy backpack every day so hopefully gained muscle.

[RoxFontaine]

You have time to take care of your body. You have to MAKE time. The problem is that it's not important enough for you.

[nanashi]

Err, I assure you that my body is 100% taken care of and that I am a healthy weight, and even on the thin side. The fact that I want to shed another few pounds (which would actually bring my BMI below the recommended weight for my height) is not for health reasons but more for aesthetic reasons such as I want a flat stomach. For some strange reason, I find working and going to school full time more important than doing something society tells me in the ideal body image. Hence why I'd only focus on that in my spare time, and for the mean time eat healthy and stay active with daily activities as I am currently doing.

[Roxie]

Yeah, so. I'm going to be eating healthier and drinking only water.
I'm also going to try and stick eating ONLY THINGS WE HAVE IN THE HOUSE.
Except for buying low sodium soup.

I'll have to figure out working out after work. It hinges on if I can get into the school gym.

[qwert]

I suppose I should try this exercise, eating right, and getting enough sleep thing.

Goal: To increase focus and mental ability through aerobic exercise (swimming) in the morning as well as create a regular sleep schedule.

Yes, I understand why running may be preferred to swimming, but I'd rather be indoors taking advantage of my universities pool and saving my joints for use in the future.

[RoxFontaine]

Oh, jeez. Relax, nanashi. I did not mean that you are fat. I was only saying that if you want time to work out, you'll find it. This is not a thread for talking about what you'd like to do but don't have time for. We're setting goals and working towards them. That was my point.

[OliveButtercup]

Err, I assure you that my body is 100% taken care of and that I am a healthy weight, and even on the thin side. The fact that I want to shed another few pounds (which would actually bring my BMI below the recommended weight for my height) is not for health reasons but more for aesthetic reasons such as I want a flat stomach. For some strange reason, I find working and going to school full time more important than doing something society tells me in the ideal body image. Hence why I'd only focus on that in my spare time, and for the mean time eat healthy and stay active with daily activities as I am currently doing.

Hey there
No where in this challenge does it say anything about ideal body image. The pics I put up are just for fun and "Operation Silhouette" is all about having the type of silhouette you want not what society says. Just because you're thin doesn't mean you're fit. This is why I included gaining lean muscle mass and taking care of your body by including fitness activities and a positive attitude;this isn't about losing weight for some stupid fad. You'll have to forgive Rox and me, we're just trying to stay motivated! This challenge is for those who aren't making excuses for putting their fitness on the back burner anymore :karate: I hope you can join with us to get fit so we can see that flat stomach! HTH

[Rear Admiral Grapefruit]

Week 1 is over and done with for me and I think it went quite well, there's some definite progress being made imo.

Original weight - 187lbs.
Current weight - 180.8lbs.

I'm not gonna take new measurements since I'm not expecting what amounts to only a 3.34% reduction in weight to have any significant effect, but once I lose more (if I do get down to 170!) then I'll remeasure.

This week's goals.

Exercise - I'm gonna bite the bullet and try swimming, I never actually learned so... this might be difficult, but I'll try to learn (I'm going tonight, ie 2hrs from now...) and be going 3-4 times this week and walking with the dogs every other day ( tues, thurs, sat) at least. I'll do more if I feel upto it, but my goal is that at a minimum.

Health/Nutrition - This one overlaps I think, so I may be cheating :P but I'm going to get my fruit/veg up to 5 a day at least, plus increasing my protein intake this week, back to more my normal carnivorous standards but still keeping the carbs/fats lower/as low as possible.

Attitude - Since I'm going waaay out of my comfort zone with the swimming thing, I'm gonna try to be fearless around other people while firstly practice floating (Oh god, it already seems terrible before I'm even there >.<) and learning to swim and showing off my flabby stretch marked "love handles."

How is everyone else doing? I'm hoping everyone else is progressing too. Being a jobless bum gives me a lot of time to focus on this, so I know that's makes it easier to fit stuff in, but even then it's hard, so I imagine for everyone else it's much more difficult with stress of all the other stuff going on.

[ak24]

I'd chime in a goal as well but I'm already approaching mine...

Same. I've pretty much accomplished my goal to strengthen my upperbody (I need to work on it more though), but I need to do more cardio and eat more healthily.

[OliveButtercup]

My goals:

Week 2 Health Goal- Get at least 8 hrs of sleep every night this week
Week 2 Nutrition Goal- Add some veggies to my canned soup;eat soup 3X this week
Week 2 Exercise Goal-Hit 24 Lift 1X this week, Turbo2X (Friday AND Sat a.m. classes), Zumba 2X (Tues, Thurs a.m. classes)
Week 2 Attitude Goal- List 5 things you are grateful for

Progress:

Initial weight: 176.6
Week 2 weight: 176.6

Waist: 35.5 in.

aarg! I guess maintaining is better than gaining in my case..:bored:

[RoxFontaine]

I decided to try the Phosphagen out in my diet as it is really hard for me to gain weight. I'll be "loading" over the next 5 days, so I'll see what the change does for my workout.

http://ecx.images-amazon.com/images/I/51BJWW73DML._SL500_AA280_.jpg

My goals for week 2 are:

Monitor results of adding creatine into diet.
Decrease sugar intake.
Gain 2 pounds.

[Stephy]

Week 2:
Health: Same as before. Drink past 4 cups of water a day at least. Crush up women's One A Day Vitamin and try to take it.
Nutrition: Same. No cheating. Sub sugar cravings with fruit or veggies.
Exercise: Same. Less arm exercises though.
Attitude: Same. Get over my whining and crying.
---
Day 1 (10/20): Went out on my bike for 5 miles. Did exercise+stretches. Cheated: ate two chocolate chip muffins. -.-

Day 2 (10/21): Cheated: ate one chocolate chip muffin. Felt guilty: did a bunch of crunches, leg lunges, and did some sit ups and was able to prevent myself from eating before bed. Did my stretches.

Day 3 (10/22): Sore in the arm from push ups. Wii sports. Cheated: ate two brownies and two chocolate chip cookies. -.- Did stretches and some crunches before bed.

Day 4 (10/23): Still sore in the arms o.O. Did 30 minutes of exercise. Did some stretches, crunches and squats before bed. Tummy feels a little sore.

Day 5 (10/24): STILL sore ... stupid puny arms. I didn't cheat today! But... I didn't exercise either.

Day 6 (10/25): No longer sore. Lazy. Depressed. Sleeping issues. No motivation for anything. Did stretches before bed.

Day 7 (10/26): Same as day 6. I ate two chocolate chip cookies for breakfast.
---
Progress (no measurements since I doubt there is any change)
Week achievements: Drunk a lot of water. Was able to avoid ice cream and chocolate milk (but the cookies kept calling my name...). Active a few days of the week. Was pretty good about not eating before bed this week since I usually grab a bunch of junk food and take it to bed with me.

Attitude might be my hardest goal to overcome. Not satisfied at all with myself. Angry at how weak I am to sugar temptation. *Sigh*
---
Just going to keep posting my overall goal to keep me going.
Overall goal: Tone body. Tighter bum, toned tummy, make legs and arms slimmer, increase flexibly, build self-esteem and lower anxiety.

[Rear Admiral Grapefruit]

Stephy, I highly recommend trying a good oatmeal type breakfast for dealing with certain cravings. One the biggest contributors to my weight gain was cookies, ironically, I first found I liked them after nipping into a supermarket after going to my gym (who puts a supermarket next to a gym?!) and in my hunger i'd buy chicken and cookies, rolo cookies specifically, stick em in the microwave for 50seconds and they're perfectly soft and chocolatey caramel deliciousness... and I guess my point is eating a good whole grain high fibre breakfast helps put off the hunger and control the rest of your diet.

As does routine, I walked at the same time everyday and I pretty much ate the same thing at the same time everyday last week, oatibix + 1 apple and banana for breakfast, a sandwich with just a heap of lean gammon ham on it plus 1 orange for lunch and for dinner I just had two bratwurst sausages. And I slept at the same times too. I am a routine type person though, if I know what to do and when, it's simple, it's just when I don't know what to do with myself that I find myself exploring the kitchen for snacks.

Of course, this is only anecdotal evidence from only 1 weeks effort, so I'd hardly say it's a definite way to do it, but so far for me, it's getting me where I want. :)

Also, as a mini-update, learning to swim isn't as easy as I thought it would be, I managed a few half laps doing the breaststroke, but I'm not co-ordinating my arms and legs in sync. Learning at age 21 is kinda hard :box: but for one 1hour effort, it's not too bad progress from flailing to kinda half swimming, a few more 1hr sessions and I might have it down!

[OliveButtercup]

Random Info:

*3500kcals= 1lb of fat

*Find out how many calories you actually burn in order to calculate for weight gain or loss (http://www.prevention.com/cda/toolfinder.do?tf_type=calorie_calculator&channel=weight.loss)

[qwert]

My personal rule of thumb on sleep is that as long as I feel well rested the next day, then I got enough sleep. This is generally around 9 hours, but I can live on 7 if need be.

[TygressVirgo]

I am taking a step back and starting even smaller. I did not do well this week because of stress eating due to an ex who doesn't play nice.

Week 2:
Health: Vitamins, omega-3 pills
Nutrition: 1 soda a day (if I really really want one), only 7-up or root beer. Eat more small meals, more often.
Exercise: Jump rope, play with Nick, park far away, go walking w/nick
Attitude: Write an inspiration/gratitude letter to read when things get tough.

Here is a question my bf asked me - does sex count as an exercise and how many cals can you burn? :box:

[Rear Admiral Grapefruit]

Here is a question my bf asked me - does sex count as an exercise and how many cals can you burn? :box:

It can count, the bbc termed it Sexercise (http://news.bbc.co.uk/1/hi/4703166.stm) 300 calories/hour.

How accurate that is, I'm not too sure, but I see no harm in trying.

[Trump]

The best way to avoid the temptation of sugary foods is to just not buy them. If you don't have them at home, you can't eat them. After a while of not having them you won't even notice any more.

[OliveButtercup]

This blonde chick (http://www.youtube.com/watch?v=vE234HlYtu8&feature=related) at 00:51 always makes me wanna get up and dance or workout! :hphone:

[TygressVirgo]

It can count, the bbc termed it Sexercise (http://news.bbc.co.uk/1/hi/4703166.stm) 300 calories/hour.

How accurate that is, I'm not too sure, but I see no harm in trying.

:rofl: thanks for answering, def. no harm in trying :)

[akitaka]

Aki, you have any tips for improving my flexibility aside from the normal stretching? My biggest problem right now is getting my hips to open up.
Dynamic leg kicks! They're the easiest and the most common you'll find in any martial arts program, involving leg swings, usually 12 reps per leg. We warm up in a very similar manner to this video tut:

http://www.youtube.com/watch?v=1e1tccX42dw

...then follow up with the leg swings:

http://www.youtube.com/watch?v=nHKvLuVhabg

After they get easy, any other flexibility feats will be a lot less taxing, and pulling muscles will be tough to do. I actually still have trouble with my hip flexors as well (I can only hold my side kick up to shoulder height), and have been doing more of these routines before practice:

http://www.youtube.com/watch?v=QG1v6pPt-4w

==

I hope it all helps. Flexibility is easier to maintain than strength, but only seems far more difficult to attain because the results are subtle (recovery speed, range of motion, static active strength) and hard to tell if it's worth the effort. The best part of it is that the stronger you are, more rewarding it is.

[japanat]

This blonde chick (http://www.youtube.com/watch?v=vE234HlYtu8&feature=related) at 00:51 always makes me wanna get up and dance or workout! :hphone:She's fantastic, she can really snap those moves. Makes me wish I could dance!

[Stephy]

Stephy, I highly recommend trying a good oatmeal type breakfast for dealing with certain cravings. ...guess my point is eating a good whole grain high fibre breakfast helps put off the hunger and control the rest of your diet
I usually have a low-fat strawberry/banana yogurt with reduced or no sugar/cals. That or a whole grain, high fibre cereal... well, that's what they claim on their boxes! ¬_¬ Oatmeal is a good idea since it makes me full very easily as well, but bleh, it tastes so plain. Needs sugar ;D!

The best way to avoid the temptation of sugary foods is to just not buy them. If you don't have them at home, you can't eat them. After a while of not having them you won't even notice any more.

My dad and younger sister have a sweet tooth as well. My dad is actually the one who buys the junk food. When it's in the house, it's really hard NOT to be tempted. ;x Thus why I said I am weak to sugar temptation! I have no excuses after I move on Sunday though. It will be a challenge! :karate:

[riona]

Sigh, I've been bad this week. I went home over the weekend (first time in 2 months, so kind of a big deal for me) and totally over-indulged.
I'm doing well since I got back, though. I'm trying a vegetarian diet, because I read somewhere that meat is chock full of calories and if you can get practically the same nutrition from fruits and veggies with less calories, why not? It's hard to do, eating out of a college cafeteria though. They're not too veggie-friendly here. =/
Edit: Also, according my "blood-type diet," meat is toxic for type-A's. It says once I cut it out, weight loss should be easier. Woo!

I also have been totally avoiding the dessert bar and gave away all the extra Halloween candy I had (I make cute little baggies for my friends who are too old to trick-or-treat). My biggest vice is Diet Pepsi though. I love the stuff. I can't afford it, so that should help (hopefully) and I've been drinking unsweeted iced tea in the cafeteria.
Also, I'm setting my cell phone alarm to random times during the days when I'm not doing anything, reminding me to go to the gym. And damnit, I will.
So sticking to all that is pretty much my goal for this week.

[Trump]

Meat is full of calories compared to other foods? When you think about it, that doesn't even make sense, especially taken as a blanket statement like that. Sure, if you get a really fatty piece of meat, and eat the fat too, it'll have a lot more calories. If you have a lean piece of meat it won't be any worse than anything else. And if you think fuits don't have a lot of calories, think about what they taste like and the term "sweet" should come to mind. That means calories... Vegetables tend to have more fiber so have less calories, that much is true, but it still depends on which vegetables.

Honestly, to be healthy you should vary your diet. Make sure you have some of everything. Don't eat a ton of anything, and don't cut anything out completely. Meat provides proteins that are very hard to get anywhere else, and personally I think taking supplements should be a last resort.

Meat is toxic? I'm not familiar with the "blood-type diet" but to me cutting out meat is as sensationalist as eating nothing but meat. Sure, it may help you lose weight quickly, but at the cost of your overall health. This isn't a race so take it slow and do it the right way! Those are my recommendations anyway.

[Roxie]

So, this week I've been trying to eat more healthily and more consistently (I have a really bad habit of just not eating until I'm EXTREMELY hungry). I've been taking daily vitamins as well. I drink 95% water..No more than 8oz of juice (w/o HFCS, btw). The only other stuff I drink is hot tea.

I snack on mini wheat cereal, nuts, sweet potato french fries (baked) and canned fruit (the kind with just water and not sugared up water). I have oatmeal and sausage for breakfast (the sausage is kind half veggie. it's good though)...Occasionally a muffin or bacon, egg, & cheese panini from the corner bakery. Always with fruit and water though.

I eat tomato soup, southwestern corn soup, chicken salad, egg salad, carribbean style chicken salad (SO GOOD). For desert I've been having Cascadian Farm's organic white chocolate chip chewy granola bar. They are SUPER good!

According to the digi scale, since Saturday I've lost 3.5lbs

I just need to eat more veggies. It can be hard when there's always collard greens, turnip greens, and okra ALWAYS IN THE HOUSE. I don't like any of that stuff. I prefer green beans and purple cabbage.

Also, going to pick up some mango peach salsa & blue corn chips, and the frozen veggies you can steam in the bags they come in. So easy!

[riona]

And if you think fuits don't have a lot of calories, think about what they taste like and the term "sweet" should come to mind. That means calories...

http://www.weightlossforall.com/calories-fruit.htm
A regular apple has about 44 calories. A banana is 107. An orange is 100...actually, looking at this, the highest calorie content is dates with sugar at 250 (which I don't like anyway).

Compared to (same website) 100 grams (3 1/2 ounces) of a frozen beef burger at 280, chicken at 200, pork at 290...

I'm not familiar with the "blood-type diet" but to me cutting out meat is as sensationalist as eating nothing but meat. Sure, it may help you lose weight quickly, but at the cost of your overall health.

Simply untrue. Cutting out meat isn't sensationalist...it's vegetarianism. Vegetarians are some of the healthiest people around, and they don't eat meat.
"World-renowned figures as diverse as philosophers Plato and Nietzsche, political leaders Benjamin Franklin and Gandhi, and pop icons Paul McCartney and Bob Marley have all advocated a vegetarian diet. Science is also on the side of vegetarianism. Multitudes of studies have demonstrated the remarkable health benefits of a vegetarian diet. "
http://www.pcrm.org/health/veginfo/vegetarian_foods.html
http://www.weightlossresources.co.uk/diet/vegetarian.htm

[japanat]

Cutting out meat isn't sensationalist...it's vegetarianism. Vegetarians are some of the healthiest people around, and they don't eat meat.
... ...Science is also on the side of vegetarianism. Multitudes of studies have demonstrated the remarkable health benefits of a vegetarian diet. "Vegetarians tend to be healthier simply because they tend to be people who pay more attention to what they put in their mouths in general. However, strict vegetarians or vegans do have to take care in order to get balanced forms of protein and to make sure they can get all of the essential amino acids. Just eating salad and broccoli with a side of tofu ain't gonna do it. Red meat, when lean and in small quantities, isn't that bad. Tony Roma's, though delicious, is really bad. :knockout: Now I'm hungry...

[Roxie]

Omg, I went to the store this afternoon and it was horrible. I really salivated in the bakery section. I picked some mini dulce de leche pound cakes too...and nearly bought them.
Till I remember I have some kashi go lean waffles in the freezer. I can put some jelly on them if I'm really that wanting.

I have a sweet tooth.

[Stephy]

And if you think fuits don't have a lot of calories, think about what they taste like and the term "sweet" should come to mind. That means calories...
There are many fruits (and veggies) that are considered negative calories, since the body actually takes more calories to break down the fruit, than what the fruit actually contains. Is this fact? I do not know! I see it on a lot of websites (http://weightlossinternational.com/newsletter/free-list-of-negative-calorie-foods.html) though. Fruit are sweet. but it's not processed sugar (which is unhealthy). :yes:
Honestly, to be healthy you should vary your diet.
Yup yup! Variation is nice.
--

I weighed myself today, I'm 91lbs. Not sure if I have gained/lost/maintained. I don't own a scale. I used my friends. I tend to bounce around 89-96lbs so I never think much of it.

I ate like a piggie yesterday and didn't exercise. :frypan: How naughty of me. I had a bunch of heart-attack-on-a-plate type meals D: .

Happy Halloween! :gwitch:

[OliveButtercup]

Meat is full of calories compared to other foods? When you think about it, that doesn't even make sense, especially taken as a blanket statement like that. Sure, if you get a really fatty piece of meat, and eat the fat too, it'll have a lot more calories. If you have a lean piece of meat it won't be any worse than anything else. And if you think fuits don't have a lot of calories, think about what they taste like and the term "sweet" should come to mind. That means calories... Vegetables tend to have more fiber so have less calories, that much is true, but it still depends on which vegetables.

Honestly, to be healthy you should vary your diet. Make sure you have some of everything. Don't eat a ton of anything, and don't cut anything out completely. Meat provides proteins that are very hard to get anywhere else, and personally I think taking supplements should be a last resort.

Meat is toxic? I'm not familiar with the "blood-type diet" but to me cutting out meat is as sensationalist as eating nothing but meat. Sure, it may help you lose weight quickly, but at the cost of your overall health. This isn't a race so take it slow and do it the right way! Those are my recommendations anyway.

Thanks for the POSITIVE recommendations :) Hopefully things stay that way

[nanashi]

I've been trying to eat more healthy too. And my roommate took out her scale (not digital) and it said I weighed 112, while the digital one at home said I weighed 120. I'm a little confused.

I tried to plug in the wii fit to the tv in my room, but it doesn't have any connectors for the wii to plug into the TV. So I am sad. D:

[Trump]

Sounds like one or both scales are mis calibrated. Also, your clothing, etc, can make a difference in your weight. If you are wearing shoes, there's another pound or two depending on your shoes. Jeans vs. shorts, same thing. Have your keys and wallet on you? Also, if you weigh yourself right after you eat or drink a big glass of water you'll weigh more. While each of these by itself doesn't make much difference, add them up and you can easily vary your weight by 5 pounds or more.


http://www.weightlossforall.com/calories-fruit.htm
A regular apple has about 44 calories. A banana is 107. An orange is 100...actually, looking at this, the highest calorie content is dates with sugar at 250 (which I don't like anyway).

Compared to (same website) 100 grams (3 1/2 ounces) of a frozen beef burger at 280, chicken at 200, pork at 290...


While I'm not debating the numbers, any site that does not include specifics should be considered suspect. WTF is an "average" apple? Does that include the core? Does the 350g orange include the peel and rind that no one eats? If so cut that to about 1/2 its weight depending on the orange and look, per weight it's not so far from the chicken number you post (white meat or dark meat btw?). And why even bother posting fatty ground beef numbers?

Another thing, some of the "calories" from meat comes from breaking down protiens for energy instead of using the protein for muscle growth, etc. If you work out and use the protein instead of consuming it for energy, meat looks like an even better option.

When people use the term "vegetarian" is usually has nothing to do with health and nutrition and everything to do with sensationalism. If you don't eat meat, you don't eat meat. Fine. But if you are a vegetarian it almost always has the conotation that you dislike eating meat because it hurts animals or something like that.

My point is that if prepared right and eaten in moderation, meat provides many benefits to your diet. If you choose to cut meat out of your diet, just make sure you do your research and make the decisions based on what you believe is healthy, not what some random website with strong push towards buying work out videos and equipment says. (The incessant advertising for an NBC program also does not help avoid the sensationalist, unscientific flavor of the website...)

[Rear Admiral Grapefruit]

This week's not been too great, it started ok, but the swimming thing just became awkward because it was a school holiday so they were dedicating the pools to kids and canceled a swimming lesson (only 1 per week) so the kids could use the pool.

And I've just been in one of those random bad moods for no reason so the walking got put off, my 5 a day only happened 3 days, maybe 4, and since I increased food and ended up with lowered activity, I'm up by 1lb in weight.

Weight, From - 180.8, To 181.8 as my morning weight.

This week's goals.

Exercise - I'm gonna take things back a bit, I'm going to go back to the daily walks and as well, I'm going to add in 60 sit ups (3x20) 60 squats (3x20) 30 press ups (3x10) per day. Plus I intend to get to the swimming class this week assuming it's on, I still want to learn so I can make that a solid part of my routine.

Health/Nutrition - Same as last week, 5/day, gonna figure out a proper daily meal plan to stick to with the 5 included.

Attitude - I guess this week I need to motivate myself again and start being less miserable. Though I don't even know why, just one of those things, hopefully I'm back to normal soon.

[Roxie]

Today wasn't a good day. Ate one meal and it was from Wendy's.
This is what happens when I do not eat regularly.

[Stephy]

I've been trying to eat more healthy too. And my roommate took out her scale (not digital) and it said I weighed 112, while the digital one at home said I weighed 120. I'm a little confuse
Weird. Yeah, the scales might be messed up. The best time to check your weight too is in the morning so try that out.

My point is that if prepared right and eaten in moderation, meat provides many benefits to your diet. If you choose to cut meat out of your diet, just make sure you do your research and make the decisions based on what you believe is healthy
Definitely! This is true! Supplements will be needed if you don't eat meat!

I don't very much like meat, but I try to have some steak once in awhile and I love poultry. Yummy grilled chicken!

I haven't exercised or watched my diet AT ALL last week and so far this week. Was so busy moving and doing last minute errands. I've been so stressed that I haven't eaten well, or slept well, and been throwing up so much from being drugged up for my anxiety :(, so I have no record of last weeks results. I'll keep last weeks mission as this weeks and try to work at it now that I am moved, unpacked, and feeling a little better now.

[OliveButtercup]

Weekly Health Goal- drink at least 64 oz water a day
Weekly Nutrition Goal- Drop 1 pound this week by incorporating weight watchers to ramp up weight loss.
Weekly Exercise Goal-Hit Zumba Tuesday, 24Lift on Thursday, Turbo on Friday
Weekly Attitude Goal- Be positive. Enjoy where you're at while you're getting to where you want to be.

Progress:

Still maintaining weight at 176.6
Waist 35.5 in.

[riona]

So far on my meatless diet (I haven't cut out eggs, so there's my protein), I feel fantastic. I have a lot more energy (though that could also be because I just got over a cold), and feel better all around. I've had a headache for the past 4 days, but I'm pretty sure that's unrelated.
Anyway, my gym class started yesterday. I spent 45 minutes on the treadmill. I have to do that 2x a week and I'm going to try to get in there 2 other days too.
Diet goal: stop drinking Diet Pepsi. Stop drinking pop altogether.

[Trump]

Diet goal: stop drinking Diet Pepsi. Stop drinking pop altogether.


One of the absolute best things you can do! Good luck!

[Stephy]

mmm good weekend for me. Been eating much better. I actually eat healthy breakfast, lunch, and dinner now! :O ooO. Been doing light exercise each day. Today I biked for 4.5 miles and ran for 2 miles. Got a bit dizzy and sick, but fixed that with some yummy food :3. I sleep normal times now too! woo go me.

I am a bit depressed about my buttocks! It's so tiny XD. What the heck! Wahh. I bought new shorts size 00 and it's too loose on me and I'm thinking it's cause there is no junk in the trunk. :[

[Roxie]

This week I'll start working out with some friends.

[Gorlam]

Your body will adjust to whatever you throw at it in 2-week periods, so don't fret. It's good to do different routines in this way so that both your body and your mind won't get bored; even being able to do plenty of push ups, wii-boxing really burned my biceps the next day back before the fall. Now I do wushu 2-hours for 3 days a week, and my legs have long since adjusted to our training schedule; this means that I'll have to do something different (more deep stance holds...ugh) if they're to get stronger in a shorter span of time. I've already taken 2 progress photos since june of this summer, but needless to say you won't see them :box:

Weight-training is very good for increasing both aerobic and anaerobic response, but they have to be done with medium weights with something like 10 reps for 8 sets, with only 20 seconds between for rest in order to get the heart going if your goal is to burn fat (you have to force your body to use it's reserves). This is kind of how circuit-training (or even just sprinting) works, and can be done at home to an extent (eventually you'll get strong enough to that body-weight exercises stop being difficult until reps of 30+).

Scollan/RAG: Walks are good but they won't increase your VO max, or your lung efficiency by much. Since you're already able to walk pretty well I'd incorporate some 6mph runs of 1 mile after roughly 5-10 minutes of speed-walking to warm up the ankles/calves/shins. I had trouble during the summer just breaking 1 mile, but after 2 weeks was doing 2-3 easy, however your mileage may vary depending on how strong/flexible your legs are. Shin splints suck, if you get them, ice, stretch every so often in the day, and do shin-raises (like calf raises but by leaning against a wall and flexing toes UP).

To everyone: DO. NOT. PUT OFF. STRETCHING. 5 minutes is all you need, and you'll thank yourself for the increased range of motion/not feeling like a rigor-mortis corpse in the morning.


Just to add to this, to maximize the effects of your workout, try to keep it around an hour, don't try to do too much at once, and spread out your routine throughout the week with a day in between to rest the muscle group. Also be sure to do a warm down stretch at the end of your routine, not stretching after your workout is done can be just as bad as not stretching before you begin.

To help with flexibility, HOLD the stretch for at least 20 seconds then release; repeat. It is hard to describe over the internet but a big mistake I have seen people do while stretching is that they will bounce or bob slightly while stretching. Flexibility, like muscle mass is easy to lose if you don't keep at it. It has been a while since I have done any exercising or stretching but I used to be able to touch my forehead to my shins, standing. I can still touch my palms to the floor, however.

mmm good weekend for me. Been eating much better. I actually eat healthy breakfast, lunch, and dinner now! :O ooO. Been doing light exercise each day. Today I biked for 4.5 miles and ran for 2 miles. Got a bit dizzy and sick, but fixed that with some yummy food :3. I sleep normal times now too! woo go me.

I am a bit depressed about my buttocks! It's so tiny XD. What the heck! Wahh. I bought new shorts size 00 and it's too loose on me and I'm thinking it's cause there is no junk in the trunk. :[

I would do lunges and squats, great exercises all around.

[Stephy]

^ I do. They make my bum quite shapely and lovely, but does nothing to increase the size. I have to increase the amount I eat per day to help, but I don't want anything going to my legs D: .

Actually lunges and squats was part of my exercise routine I had posted in all my fitness missions. See! :]

Exercise: Squats, lunges, leg raises. 3 sets of ten reps for each. Interchangeable crunch/sit up exercises. Possibly push ups. Cycling. Box with my cat! Stretching before going to bed.

I should probably add some resistance with weights, but meh, I don't want to do anything with weights.

[Rear Admiral Grapefruit]

This week I'm gonna be somewhat lazy in keeping my goals the same, I'm only down 1lb from last week, but that's near enough got me back to end of the first week.

I've missed a few of my daily walks and I completely forgot how much my abs hurt doing sit ups for the first time in a while so skipped on some of those too till they got less tense.

I went to my swimming lesson though, which is really good, I mostly learned to do the crawl, I've just not quite managed to get the hang of the breathing thing, but I can go for about a minute on 1 full breath, I'll definitely be back there this week, if I get the hang of the crawl with breathing I am so going to get out to that in my free time, it's a lot of fun. The class itself was nice, I wasn't surprised to be the youngest there, but the rest weren't that old either, it just happened to be all women, I guess they may be stay at home wives or something but they were friendly and supportive of each other and myself.

^ I do. They make my bum quite shapely and lovely, but does nothing to increase the size. I have to increase the amount I eat per day to help, but I don't want anything going to my legs D: .

You shouldn't worry about it, big or small, a butt's a butt and tbh they generally all tend to look good, the one's that don't happen to be hairy butts ie man butt, a problem I doubt you'd have being female. Also, Scrubs taught me that if a girl asks if her bum looks big in this, if she's white, you say "no", and if she's black you say "hell yes!"

[RoxFontaine]

Sorry I haven't updated as I was supposed to. Karate has been kicking my ass. Last weeks goal was to gain two pounds and decrease my sugar intake. I succeeded at both.

Weight: 166 lbs.

My stamina has improved considerably. My karate instructor even notices how much I've improved. I'll be testing for my next belt this month, so I'm excited about that.

My goal for this week is to master my "fold ups" in the first kata, Heian Shodan. I've known the kata for a while but, I need to make it look extra sharp. Also, I want to do Perfect Pushup twice this week. I haven't touched it in a while because my karate workouts were so taxing.

[Trump]

^ I do. They make my bum quite shapely and lovely, but does nothing to increase the size. I have to increase the amount I eat per day to help, but I don't want anything going to my legs D: .

Actually lunges and squats was part of my exercise routine I had posted in all my fitness missions. See! :]


I should probably add some resistance with weights, but meh, I don't want to do anything with weights.

I believe you are the first person I have ever heard complaining about being too small! Unless you are running into problems with sitting or something, don't even think about it! Trust me on this... people like all sizes!

[riona]

I've gone back to eating meat, but only a LITTLE. I think the problem with it was that there's nothing particularly healthy about the meat products at my school...hamburgers, fried chicken, tacos, etc. If I stick to the chicken in chicken noodle soup and some turkey on my sub, I think I'll be alright.
I've also starting taking less food (damn the all-you-can-eat meal situation), and eating only about half of it, because I still take too much. Hopefully soon I can only take what I NEED.
I started working on the elliptical machine today, running forward for 15 minutes and then backwards for 10 (which actually hurts my ass a LOT), but then I felt like I was going to throw up, so I went and walked the track the rest of the hour.
Goal for this week: Continue eating less and better, go to the gym at LEAST 4 times for 45 minutes and take one hour long walk outside. No snacking after dinner.

[Gorlam]

I've gone back to eating meat, but only a LITTLE. I think the problem with it was that there's nothing particularly healthy about the meat products at my school...hamburgers, fried chicken, tacos, etc. If I stick to the chicken in chicken noodle soup and some turkey on my sub, I think I'll be alright.
I've also starting taking less food (damn the all-you-can-eat meal situation), and eating only about half of it, because I still take too much. Hopefully soon I can only take what I NEED.
I started working on the elliptical machine today, running forward for 15 minutes and then backwards for 10 (which actually hurts my ass a LOT), but then I felt like I was going to throw up, so I went and walked the track the rest of the hour.
Goal for this week: Continue eating less and better, go to the gym at LEAST 4 times for 45 minutes and take one hour long walk outside. No snacking after dinner.

Eggs are good if you can find them at your cafeteria. If they have a salad bar look to see what type of toppings you can get there. The salad bar at my local cafeteria offers different sliced meat, eggs, and diced nuts. Eating less isn't really an issue, just eat better. If I have a snack attack I heat up a cup of soup or eat some cheese slices with crackers. No need to suffer the night with a hungry stomach, just curb your appetite a little.

[MNJetter]

Here are some stuff for people wanting to eat less that have worked great for me:

1) Eat slowly. It takes the stomach like 20 minutes to stop sending hungry signals to the brain. Put down your silverware or sandwich between bites, and chew thoroughly.

2) Get smaller plates. Your eyes can fool the brain into thinking it's eating more if the plate looks more crowded.

Just a couple tips I haven't seen on this thread yet. Now back to lurking. :box:

[riona]

Here are some stuff for people wanting to eat less that have worked great for me:

1) Eat slowly. It takes the stomach like 20 minutes to stop sending hungry signals to the brain. Put down your silverware or sandwich between bites, and chew thoroughly.

2) Get smaller plates. Your eyes can fool the brain into thinking it's eating more if the plate looks more crowded.

Just a couple tips I haven't seen on this thread yet. Now back to lurking. :box:

Good suggestions! I've heard them a few times before. If I have the time to eat slowly, I always do. And plate sizes aren't an option right now, eating at a cafeteria with one-size-fits-all plates. I've also heard that square plates help with the smaller portion thing too...something about the aesthetics of a square plate. I really have no idea. But I've been meaning to try that.

[MNJetter]

Yeah, I used to have that problem with a dining service cafeteria too. I started bringing my own plates :D

[RoxFontaine]

I will be testing for my next belt in December. I can't wait to move up a little bit. I'm having so much fun learning and my stamina has greatly improved.

[Rear Admiral Grapefruit]

New weight - 179lbs.

Goals this week - roughly same, i'm still having difficulty keeping the mood right, once i lost my sleep routine everything went, so that's getting back in order, but i'm sleeping longer than 8hrs, i always feel better the closer i get to 12hrs, so I'm doing 10 instead of the recommended 8. healthy eating and moderate exercise as before still. If i just keep the weight gradually declining even if slower than i might prefare, it's at least going in the right direction in a sustainable way.

Also, good luck on your belt testing Rox, I remember finding out how badly out of shape I was when I tried Tae Kwon Do years ago, that was having a good effect on me, but I just ended up breaking my feet and never got around to trying out for a belt. I may look into something like boxing, more my style and only need to fight with my hands.

[qwert]

Finally got my sleeping back on schedule. Fell asleep sometime between 8-8:30pm and woke at 5:30 am.

Now I have to just start exercising...

[ak24]

Not sure if it's the weight of the cell phone and iPod, but the last time I got my weight checked, I was 180lbs., I checked yesterday, and I was 162lbs. Impressive. I guess my cardio workout and my diet worked out!

I still need to lose my belly weight though.

[OliveButtercup]

Weekly Health Goal- 2 facial masks this week
Weekly Nutrition Goal-Substitute two meals a day with Healthy Choice meals
Weekly Exercise Goal-Park far far way
Weekly Attitude Goal- Dust the haters off

I will not weight myself until the end of the challenge Dec. 1st

[Rear Admiral Grapefruit]

This thread is very quiet lately, admittedly I'm not updating on time as I should, but anyway.

This week, I was up 2lbs again, I think this is part of a cycle fluctuating, but I'm feeling happier this week and I'm trying more, I've been keeping up the swimming and I'm very gradually improving. Again being lazy, my goals are ultimately the same, but my attitude goal is to stop talking myself out of doing what I'm trying to do else I'll be getting nowhere.

[OliveButtercup]

No one's posting new goals!...I don't want to post because I'm not supposed to win my own challenge

[Stephy]

Oopsy, Sorry about that. I did take some pictures today for ya though. I'll send them some time later. Do you have an email address? I don't trust PMs XD.

Health: Still lots of water plus vitamin in the morning.
Nutrition: Organic stuff. Loads of it \o/ Soy milk instead. I've changed up my diet quite a bit actually after moving.
Exercise: What I'm doing now is fine. 30 minutes + twice a week. Random crunch/sit up exercises and squats on other days. I have seen results from the squats. I just wish it'd increase bum size ;x.
Attitude: Be more aggressive! Stop being shy. To actually order my food at restaurants instead of having people do it for me just because I'm too shy to talk to the servers. T_T Call up an important place and get some business done. So basically get over shyness and talk... TALK!!! >=]

My legs are 1/4 thinner than when I started. I'm wondering if I just had measure wrong, but I usually double and trip check that stuff so I'm not sure. O.o Not sure about weight. No scale. I have been eating a lot more though. Healthier too. I should have gained, but my 00 shorts are loose on me... and so are a few of my jeans. So a bit concerned. I had to buy a belt in fact :[.

[nanashi]

But how much do you weigh?? You could just be getting toned. If not, maybe you should eat more since you're excercising more.

That said, I need to start doing things other than sitting on my tushie. I know I don't eat bad, but I'm not very active and soon I'll have more time to do this stuff. My school has a workout room.. Maybe I should start using it. (I recently discovered it)

[qwert]

I haven't done anything, so perhaps posting about it will motivate me to start. I'm not actually going to change my diet much, although I will try to get more fruits and vegetables while cutting down on the alcohol and sodas. Essentially, I'm just going to start swimming and pick out healthier foods and that will be that.

[Rear Admiral Grapefruit]

Exercise - Weights, situps, squats and swimming.
Health/Nutrition - Get ~30g fibre per day and take vitamins daily.
Attitude - I'm gonna redirect my anger into something productive, whenever frustrated/angry i'll just lift weights till exhuasted.

Weight - No change. : /

[OliveButtercup]

Today marks the end of Phase 1 of Operation Silhouette. I'll be posting the winner tomorrow.

*weighing myself*

OK So I dropped 2 lbs from 176.6 to 174. I attribute the small loss to inconsistency.

[OliveButtercup]

Operation Silhouette Phase 1 Winner is:

:clap: 1st Rear Admiral Grapefruit, 2nd Stephy and 3rd RoxFontaine :clap:

You all kept posting, stayed consistent and positive!

Making and keeping goals, learning about what works for your body and your mind was what determined the winners, not exactly how much weight lost or gained.

*Tell us what you learned about yourself from this challenge. What worked for you and what didn't work!

*Did you see any results? Post a pic or measurements or do you just feel better?

**PHASE 2 WILL BEGIN ON MONDAY 12/8-Don't join if you're not serious! Don't quit guys let's work til we meet our goals! :karate:

[Stephy]

Woo \o/ 2nd!

Results from this:


Healthier appetite.
Better Diet:
I eat organic stuff now! I eat fatty food a lot less, but still chow down on that. My sugar intake is about the same unfortunately.
1/4 slimmer in thighs oddly.
Bum looks nice, but same size: TINY D:
Time to get butt implants since men seem to approve of them and my self esteem is reliant on their opinions. =[ *Worst. feminist. ever*
Healthier looking skin actually. The vitamins must have helped. I bruise less. I usually get these giant bruises out of no where and being really white makes it really ugly and all the more noticeable.
Self-Esteem about the same.
I must harshly criticize myself to get my approval! *Pumps fist in the air!*

[qwert]

So, I have an automatic blood pressure reader and have been taking measurements. I am consistently hypertension stage 1 (yet my heart beats at like 65-70 bpm). I suppose late nights drinking a lot of coffee, not eating well, lack of exercise, and stress from a pre-med lifestyle at a competitive school is catching up. Also, my grandmother had high blood pressure throughout her life and I suspect that I have some aspects of her circulatory system.

Either way, I did some of the elliptical machine today while watching House. Hopefully I can start swimming soon...

[Mastiker]

Thought I'd put this here since it's just a little blurb and I'm unsure where else to stick it.

My roommate's were complaining about how they don't eat healthily enough and then shoot glares at me. So now we're eating "good foods" once a week, together, like a family, because it's apparently my fault they're unhappy with their health. Then they kind of "yell" at me for eating ice cream as much as I do. Ugh I hate passive aggressive fuckers.

First thing we ate? Hamburg wrapped in croissants.

My roommates have an ass backwards view of "eating healthy" apparently, because wrapping meat in sugar coated bread is their idea of eating well. I'd rather go eat Burger King - at least I LIKE the taste of that.

Anyways, yeah, healthy discussion, I needed to rant about lack of healthiness I apparently have... whatever.

[japanat]

^ Go buy some of those puffed rice cakes, then put tofu burgers on them. Tell your roomies that 'this' is eating healthy. :hat:

I'm entering my buddies' (2 of them) fat-loss contest from next week. We will have body-composition checks at his university's health center, then take 3 months and measure again. The person with the highest fat-loss, greatest lean-muscle gain ratio is the winner. Losers take the winner's family out for sushi. Since they've been doing this for a while, and since I'm in the worst condition of my life, it should be pretty easy to make greater gains than they do. :clap:

Food wise: I'm switching to a 5 400-kcal meal/day diet, with calorie blasting every 5 or 6 days, bouncing up to 3000 kcal on that day. The foods will primarily consist of whole foods that I make myself, with no white rice or white bread, other than under sushi. I'll make homemade breads every couple of weeks, but won't eat that often, but will eat brown rice, sweet potato or other complex starches for 2 meals/day.

Today's breakfast: 1 whole egg mixed with 2 egg whites, a small amount of cheese, and a small chopped sausage, plus a big glass of water. 2nd breakfast, oatmeal with fruit sauce, a little milk on top, glass of water. Lunch, maybe fish and brown rice, veggies. 2nd lunch, protein and milk, a few almonds, home-made oatmeal/protein bar. Dinner, undecided. Banana and an apple, probably.

The hardest part about eating this way isn't the foods, actually. I'm very satisfied with the tastes and consistency. It's trying to drink enough water that's the tough part. At my size, I should be drinking at least a gallon/day, which makes me gurgle, gurgle like the aardvark from Ant & the Aardvark when I walk...:knockout:

[RoxFontaine]

I just got notification today that I will be skipping straight to yellow belt when I test! Sweeeeeet! I'm so excited. What's also sweet is that my wife was like, "There's NO WAY they're going to let you skip a belt."

Owned.

[Rear Admiral Grapefruit]

Sorry I'm a bit/lot slow.

From phase 1 I've learned a lot, largely I've been experimental in seeing what works for me and having done this, I've now found effective ways for achieving weight loss, a means of eating a decent balance to maintain and also what to avoid for weight gain.

Getting a regular sleeping pattern and regular exercise I found made me physically feel much better, but also I've found that randomly getting bad moods I struggle to motivate and to maintain something realistic like this, I know that I need to take steps to take care of myself mentally. It's something I'm still working on and I think ultimately, it's the key to me making this either work or fail for me.

Besides that, from this, I've also learned to swim, or I am, it's something I've been keeping up weekly and in the longterm I see this as something I can continue to enjoy and spend time doing, physically it's good exercise, and just stepping out of my comfort zone and not caring is good for my confidence too.

I'm pleased to have come in as first, but I think we all did well and we each had a challenge from a different starting point and I consider it an equal first place with everyone else, hopefully we can all continue to move forward with this and none take any steps back into old habits.

Also, congrats on the belt Rox!