Guest guest Posted October 16, 2003 Report Share Posted October 16, 2003 > > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 21, 2003 Report Share Posted November 21, 2003 > > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 4, 2003 Report Share Posted December 4, 2003 > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2003 Report Share Posted December 30, 2003 > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2003 Report Share Posted December 30, 2003 > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2003 Report Share Posted December 30, 2003 > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 31, 2003 Report Share Posted December 31, 2003 no more than two pounds per > > week. Most dietitians recommend no more than 6 pounds a month. I have never heard this until now. My nutritionist and the weight loss program and my doc told me 3 pounds a week is the normal. Has any one else heard only 2 pounds a week? Jo " It must be felt that there is no national security but in the nation's humble acknowledged dependence upon God and His overruling providence. " -- , second President of the United States Yahoo! messenger: sunshinepuppie http://www.burnettstradingpost.net/ Fwd: Summary of Good Habits > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 31, 2003 Report Share Posted December 31, 2003 I have heard two pounds max is the safest. At first it came off much faster and it was more than 2 pounds the first few weeks. This is just my opinion but what i think is going on now is it is real fat that is being lost after the intial water and your body settles into your new eating and such. Taking it off to fast can cause you to gain it back as well. Rhonda > no more than two pounds per > > > week. Most dietitians recommend no more than 6 pounds a month. > > I have never heard this until now. My nutritionist and the weight loss program and my doc told me 3 pounds a week is the normal. Has any one else heard only 2 pounds a week? > Jo > " It must be felt that there is no national security but in the nation's humble acknowledged dependence upon God and His overruling providence. " > -- , second President of the United States > Yahoo! messenger: sunshinepuppie > http://www.burnettstradingpost.net/ > > > > > > > Fwd: Summary of Good Habits > > > > > > > > > > Summary of Good Habits > > > > > > > > > How Many Calories Should I Eat to Lose Weight? > > > - First, figure what you are eating now by keeping a food diary-- > > > analyze it. Through smarter dietary habits and adding more activity > > > into your weekly routine, create a 500 calorie per day deficit to > > > lose one pound a week. > > > > > > How Much Weight is Safe to Lose in a Given Time? > > > - The absolute max to lose safely, to keep your muscle, to keep your > > > metabolism functioning efficiently and to ensure you're creating a > > > habit you will stick with, the answer is no more than two pounds per > > > week. Most dieticians recommend no more than 6 pounds a month. > > > > > > What About Carbs? > > > - Almost every food is a carb source, the trick is choosing wisely. > > > Watch your intake of simple sugars and processed foods (chips, > > > crackers, cookies, white bread...) and choose high fiber sources > > > (cereals, veggies, fruits, whole grains, beans...). > > > > > > Fiber? > > > - High fiber intake is a plus for many things including weight loss, > > > protection against many types of cancer, and lowering cholesterol. > > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > > calories are absorbed from that meal because of the rate fiber moves > > > through your GI tract, grabbing sticky lipid globules along with it. > > > > > > Protein? > > > - Most of us eat too much of it without trying. The RDA of .8 grams > > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > > grams without thinking about it! Yes, exercising warrants more > > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > > eating excessive amounts will not add more muscle. Your body only > > > uses what it needs then stores the excess as, you guessed it, fat. > > > Also, watch your animal protein intake because of saturated fat - > > > learn how to choose the lowest saturated fat protein sources (fat- > > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > > nuts...). Vegetables do contain protein, and as long as you eat a > > > variety of veggies and grains, you do not have to worry > > > about " complete proteins. " Most of the time we eat complementary > > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > > Oh, and the veggie and the grain don't have to be eaten together as > > > once believed - just in the same day. > > > > > > Is There a Better Time of Day to Eat? > > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > > calorie is a calorie; 3500 of them equals a pound whether you eat > > > them in the morning or at night. Those who lose weight by not eating > > > after a certain time in the evening do so simply because they are > > > taking in fewer calories. > > > > > > Will I Lose More Weight if I Workout Before Breakfast? > > > - No. While it is true that your glycogen has been depleted while you > > > slept and may rely on more fat to fuel your workout, the total > > > calorie burn is the same. Fat loss comes with calorie loss. > > > Furthermore, whether you are burning fat or carb that is already > > > stored in your muscles depends on the intensity of your workout - the > > > higher the intensity the more calories you burn. What's in your > > > stomach at the time of a workout doesn't change the availability of > > > fuels already stored in your muscles. > > > > > > So, is High-Intensity Better Than Low? > > > - It depends on your individual preferences and what will keep you > > > exercising. Exercise is important, period. Higher intensity does burn > > > many more cals in any given amount of time than low- intensity, but if > > > you struggle to keep it up for 30 minutes, then lower intensity for a > > > longer period of time may be your key to success. But the goal should > > > always be to improve: walk faster, run farther. Improving your > > > fitness level keeps your body melting fat - the more fit you are, the > > > more fat you burn! > > > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > > - A big NO! Muscle is the most important tool we have to fight fat. > > > You may weigh a little more at the beginning of a weight training > > > program, but that is strictly due to the positive changes your body > > > is going through - building muscle. Fluid retention due to added > > > protein filaments, a higher storage capacity for glycogen, and extra > > > oxygen processing enzymes and other changes that occur will add some > > > weight, but that water weight will go away once your body has become > > > accustomed to the added demands. Those changes allow you to workout > > > at that capacity with less effort. > > > > > > Our metabolisms are controlled by our muscles. The more muscle we > > > have, the higher our metabolism, the more calories we burn sitting > > > still. > > > > > > > > > ~Stacie > > > > > > From: runliftstretch > > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > > > > > > > > ---------- > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 31, 2003 Report Share Posted December 31, 2003 2 pounds is the high end of what I've always heard, which is healthy weight loss is an average of .5 to 2 pounds per week. 3 seems rather high, in my opinion. Catalina > no more than two pounds per > > > week. Most dietitians recommend no more than 6 pounds a month. > > I have never heard this until now. My nutritionist and the weight loss program and my doc told me 3 pounds a week is the normal. Has any one else heard only 2 pounds a week? > Jo > " It must be felt that there is no national security but in the nation's humble acknowledged dependence upon God and His overruling providence. " > -- , second President of the United States > Yahoo! messenger: sunshinepuppie > http://www.burnettstradingpost.net/ > > > > > > > Fwd: Summary of Good Habits > > > > > > > > > > Summary of Good Habits > > > > > > > > > How Many Calories Should I Eat to Lose Weight? > > > - First, figure what you are eating now by keeping a food diary-- > > > analyze it. Through smarter dietary habits and adding more activity > > > into your weekly routine, create a 500 calorie per day deficit to > > > lose one pound a week. > > > > > > How Much Weight is Safe to Lose in a Given Time? > > > - The absolute max to lose safely, to keep your muscle, to keep your > > > metabolism functioning efficiently and to ensure you're creating a > > > habit you will stick with, the answer is no more than two pounds per > > > week. Most dieticians recommend no more than 6 pounds a month. > > > > > > What About Carbs? > > > - Almost every food is a carb source, the trick is choosing wisely. > > > Watch your intake of simple sugars and processed foods (chips, > > > crackers, cookies, white bread...) and choose high fiber sources > > > (cereals, veggies, fruits, whole grains, beans...). > > > > > > Fiber? > > > - High fiber intake is a plus for many things including weight loss, > > > protection against many types of cancer, and lowering cholesterol. > > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > > calories are absorbed from that meal because of the rate fiber moves > > > through your GI tract, grabbing sticky lipid globules along with it. > > > > > > Protein? > > > - Most of us eat too much of it without trying. The RDA of .8 grams > > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > > grams without thinking about it! Yes, exercising warrants more > > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > > eating excessive amounts will not add more muscle. Your body only > > > uses what it needs then stores the excess as, you guessed it, fat. > > > Also, watch your animal protein intake because of saturated fat - > > > learn how to choose the lowest saturated fat protein sources (fat- > > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > > nuts...). Vegetables do contain protein, and as long as you eat a > > > variety of veggies and grains, you do not have to worry > > > about " complete proteins. " Most of the time we eat complementary > > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > > Oh, and the veggie and the grain don't have to be eaten together as > > > once believed - just in the same day. > > > > > > Is There a Better Time of Day to Eat? > > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > > calorie is a calorie; 3500 of them equals a pound whether you eat > > > them in the morning or at night. Those who lose weight by not eating > > > after a certain time in the evening do so simply because they are > > > taking in fewer calories. > > > > > > Will I Lose More Weight if I Workout Before Breakfast? > > > - No. While it is true that your glycogen has been depleted while you > > > slept and may rely on more fat to fuel your workout, the total > > > calorie burn is the same. Fat loss comes with calorie loss. > > > Furthermore, whether you are burning fat or carb that is already > > > stored in your muscles depends on the intensity of your workout - the > > > higher the intensity the more calories you burn. What's in your > > > stomach at the time of a workout doesn't change the availability of > > > fuels already stored in your muscles. > > > > > > So, is High-Intensity Better Than Low? > > > - It depends on your individual preferences and what will keep you > > > exercising. Exercise is important, period. Higher intensity does burn > > > many more cals in any given amount of time than low- intensity, but if > > > you struggle to keep it up for 30 minutes, then lower intensity for a > > > longer period of time may be your key to success. But the goal should > > > always be to improve: walk faster, run farther. Improving your > > > fitness level keeps your body melting fat - the more fit you are, the > > > more fat you burn! > > > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > > - A big NO! Muscle is the most important tool we have to fight fat. > > > You may weigh a little more at the beginning of a weight training > > > program, but that is strictly due to the positive changes your body > > > is going through - building muscle. Fluid retention due to added > > > protein filaments, a higher storage capacity for glycogen, and extra > > > oxygen processing enzymes and other changes that occur will add some > > > weight, but that water weight will go away once your body has become > > > accustomed to the added demands. Those changes allow you to workout > > > at that capacity with less effort. > > > > > > Our metabolisms are controlled by our muscles. The more muscle we > > > have, the higher our metabolism, the more calories we burn sitting > > > still. > > > > > > > > > ~Stacie > > > > > > From: runliftstretch > > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > > > > > > > > ---------- > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 31, 2003 Report Share Posted December 31, 2003 I have heard that 1 to 2 pounds per week seems to be the healthier way to go... Jo Askren joaskren@...> wrote: no more than two pounds per > > week. Most dietitians recommend no more than 6 pounds a month. I have never heard this until now. My nutritionist and the weight loss program and my doc told me 3 pounds a week is the normal. Has any one else heard only 2 pounds a week? Jo " It must be felt that there is no national security but in the nation's humble acknowledged dependence upon God and His overruling providence. " -- , second President of the United States Yahoo! messenger: sunshinepuppie http://www.burnettstradingpost.net/ Fwd: Summary of Good Habits > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 2, 2004 Report Share Posted January 2, 2004 > > > > Summary of Good Habits > > > > > > How Many Calories Should I Eat to Lose Weight? > > - First, figure what you are eating now by keeping a food diary-- > > analyze it. Through smarter dietary habits and adding more activity > > into your weekly routine, create a 500 calorie per day deficit to > > lose one pound a week. > > > > How Much Weight is Safe to Lose in a Given Time? > > - The absolute max to lose safely, to keep your muscle, to keep your > > metabolism functioning efficiently and to ensure you're creating a > > habit you will stick with, the answer is no more than two pounds per > > week. Most dieticians recommend no more than 6 pounds a month. > > > > What About Carbs? > > - Almost every food is a carb source, the trick is choosing wisely. > > Watch your intake of simple sugars and processed foods (chips, > > crackers, cookies, white bread...) and choose high fiber sources > > (cereals, veggies, fruits, whole grains, beans...). > > > > Fiber? > > - High fiber intake is a plus for many things including weight loss, > > protection against many types of cancer, and lowering cholesterol. > > The RDA is 25 grams a day, most Americans eat half that. 30 grams is > > the true goal to shoot for. For every gram of fiber you eat, 7 less > > calories are absorbed from that meal because of the rate fiber moves > > through your GI tract, grabbing sticky lipid globules along with it. > > > > Protein? > > - Most of us eat too much of it without trying. The RDA of .8 grams > > per kilogram (not pounds) of bodyweight a day is equal to about 4oz > > of meat and 2 glasses of milk--40 to 60 grams. Most of us eat 100 > > grams without thinking about it! Yes, exercising warrants more > > protein - about .75 grams per pound (yes, pound) of bodyweight, but > > eating excessive amounts will not add more muscle. Your body only > > uses what it needs then stores the excess as, you guessed it, fat. > > Also, watch your animal protein intake because of saturated fat - > > learn how to choose the lowest saturated fat protein sources (fat- > > free dairy, egg whites or substitutes, fish, olive oil, beans, > > nuts...). Vegetables do contain protein, and as long as you eat a > > variety of veggies and grains, you do not have to worry > > about " complete proteins. " Most of the time we eat complementary > > plant proteins together anyway: stir-fry veggies and rice, pasta and > > tomato sauce, pizza crust and tomato sauce with veggies, peanut > > butter and wheat bread, beans and tortillas, soup and cornbread, etc. > > Oh, and the veggie and the grain don't have to be eaten together as > > once believed - just in the same day. > > > > Is There a Better Time of Day to Eat? > > - No. Eat when you're hungry and try to eat at least every 4 hours. A > > calorie is a calorie; 3500 of them equals a pound whether you eat > > them in the morning or at night. Those who lose weight by not eating > > after a certain time in the evening do so simply because they are > > taking in fewer calories. > > > > Will I Lose More Weight if I Workout Before Breakfast? > > - No. While it is true that your glycogen has been depleted while you > > slept and may rely on more fat to fuel your workout, the total > > calorie burn is the same. Fat loss comes with calorie loss. > > Furthermore, whether you are burning fat or carb that is already > > stored in your muscles depends on the intensity of your workout - the > > higher the intensity the more calories you burn. What's in your > > stomach at the time of a workout doesn't change the availability of > > fuels already stored in your muscles. > > > > So, is High-Intensity Better Than Low? > > - It depends on your individual preferences and what will keep you > > exercising. Exercise is important, period. Higher intensity does burn > > many more cals in any given amount of time than low-intensity, but if > > you struggle to keep it up for 30 minutes, then lower intensity for a > > longer period of time may be your key to success. But the goal should > > always be to improve: walk faster, run farther. Improving your > > fitness level keeps your body melting fat - the more fit you are, the > > more fat you burn! > > > > Should I Wait to Lift Weights Until After I've Lost Fat? > > - A big NO! Muscle is the most important tool we have to fight fat. > > You may weigh a little more at the beginning of a weight training > > program, but that is strictly due to the positive changes your body > > is going through - building muscle. Fluid retention due to added > > protein filaments, a higher storage capacity for glycogen, and extra > > oxygen processing enzymes and other changes that occur will add some > > weight, but that water weight will go away once your body has become > > accustomed to the added demands. Those changes allow you to workout > > at that capacity with less effort. > > > > Our metabolisms are controlled by our muscles. The more muscle we > > have, the higher our metabolism, the more calories we burn sitting > > still. > > > > > > ~Stacie > > > > From: runliftstretch > > Date: Fri Apr 19, 2002 > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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