Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Friday, 28 of September , 2007 at 4:18 am
I’m back! I took a little break to visit the beach for a few days. It was amazing that I got exercise in while on vacation. I did it on purpose! What’s happening to me? *grin*
Either way, I’m back to my regular schedule after spending much of last night and today playing catch up. I hope to wrap up the final chapter and thoughts of The Fat Loss Bible very soon.
Here’s what my week has looked like:
Saturday- walked an hour
Sunday- swam 2 hours
Monday- walked an hour, swam 1 1/2 hours
Tuesday- walked 30 minutes
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Friday, 21 of September , 2007 at 2:29 am
Part 3 of “The Fat Loss Bible” discusses getting lean and staying that way. Ironically, the word lean has been on my brain today. It was something my personal trainer said to me on Tuesday that stuck with me. She said, “You’ll never get lean if you eat too many fats”, meaning good or bad fats. It’ comes down to how much you consume. We discussed it because I made a switch from peanuts to nuts like almonds, cashews and walnuts. While I knew they had better fats in them, she wanted to caution me against eating too many, because you can’t forget, they still have calories.
Chapter 14 takes a look at low-carb diets in more detail. Anthony Colpo looks at some of the myths that float around. It discusses cholesterol, which he knows well, since he wrote another book called “The Great Cholesterol Con”! He also looks at the myth of cancer and heart issues, and how they’ve been misrepresented by twisting data. It looks at the kidneys and bones as well. I’m familiar with much of this, because I’ve been low-carb before. I like that he gives data and research from legitimate sources. He links you right to a Diabetes Journal in one instance. He isn’t using some source that nobody has heard of, and magically showed up for this book, he’s using legitimate sources that you can feel comfortable about in research.
I would have liked to see more than just breaking myths in this chapter. I understand it’s getting people to understand good information, but I felt like I wanted more after this chapter. This is probably the only chapter I felt this way. Maybe because I knew most of this information, and wanted to sink my teeth into other stuff, but honestly, not everyone knows this stuff, so it’s valuable for those of you who have not been exposed to it before.
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Wednesday, 19 of September , 2007 at 2:21 pm
My weight fluctuates like a bouncing rubber ball, so I try not to get too excited, but the scale budged.
I’m showing a loss of 6 pounds.
This week, I walked Monday and Tuesday. I’m taking today off.
I went to the personal trainer on Tuesday and go again on Thursday.
I will walk again Thursday and Friday.
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Tuesday, 18 of September , 2007 at 6:59 pm
Chapter 13 of The Fat Loss Bible speaks about Exercise. You can get your copy of “The Fat Loss Bible” here. Feel free to read through my blog, I have 12 of the chapters reviewed so far, along with the reason why I’m reviewing this particular book. I invite you to follow my journey as I go from an extremely overweight person, to one making better choices, and someone who is making a change in their life.
For now, here’s what’s going on in Chapter 13 of “The Fat Loss Bible”.
Anthony Colpo speaks of the “skinny-fat” phenomenon, which is where people end up losing weight, but still have high body fat. Losing weight will help you lose a dress size, but losing fat will help you look fabulous in that new dress.
If you’re going to follow “The Fat Loss Bible” plan, then you’re going to have to exercise. It’s going to make a difference! I hired a personal trainer, because I’m ready to be serious, and I understand from reading this how important it is to mix both cardio and strength-training. You have to burn those calories, and you need to burn enough of them to see a loss. How many calories are you taking in, and how many are you burning?
Chapter 13, then goes to look at studies that compared people on restricted calorie intake with aerobic exercise, those with no exercise, and those with weight training added in. It looks at the losses, including lean muscle mass and more. Hmmm, interesting stuff, and results are somewhat how you expect, but there are some numbers that have me scratching my head. It all makes sense in the long run, but understanding how that works is beyond me!
I love how Anthony Colpo understands we all aren’t on the level he is with training, and speaks to newcomers. I hate when books act like you all ready know all this stuff. He speaks of gradual progress and realistic plans. I’m new to weight training. I did some back in high school, but that was way more than 20 years ago, so I went to a professional for help. I see a personal trainer because I’m a very obese 40 year old woman. She’s helping direct my program, and making sure I do things properly. She helps me find proper form, knows when to push me more, or when to change what I’m doing. Hiring a professional to start was one of the best things I could do. I decided to invest in myself, and do it the right way for once. I kid you not, I think my posture has started improving some. I’m more aware of my body. I’m only on week three of the training, so I have yards of work to do, but I noticed the other day….”hey, my posture is better”, and that’s cool!
Personally, the leg work is so much easier for me. The shoulder and chest work is the hardest. Okay, wait…my abs, ha, if you can find them…they’re tough too. You know what? I’m doing it though. If I can do it, anyone can. I’m realizing I won’t tip over, she won’t laugh at me, and I’m making a real effort to help myself.
“The Fat Loss Bible” now goes into cardio information. I’ve spoken of my hate/hate relationship with the elliptical machine, but you know what, I’ll conquer it minute by minute! I walk on my own 4x a week, and at the studio do different forms of cardio, so I’m can continue to challenge my body by changing it up. Anyway, back to the book…
He speaks of Interval training which is what I do. I don’t do the same speed on the treadmill the entire time I’m on it. I change it each minute, so my body isn’t adjusting. I go both frontwards and backwards on the elliptical, and on the bike, I change the resistance often, so my body doesn’t lock onto a pattern. It also produces better results when you use the HIIT (High Intensity Interval Training) method. It now takes less time, to produce the same results of doing something at a steady, consistent pace. What does that mean to Growth Hormone output? Grab your copy of “The Fat Loss Bible” and find out!
Wow! I didn’t know that. Pretty cool to learn about the difference between performance in low intensity and high intensity workouts when you’re eating a certain way. I truly didn’t think there would be a difference, but maybe I’ve just always only attempted low intensity. Interesting stuff…
Next it goes into ATP (Adenosine Tri-Phosphate). I learned about ATP when I was learning anatomy in esthetic’s (skin care) school! Of course, I didn’t learn it in all this detail. I learned what it does in a paragraph! Lots of information here, and why it’s good to understand ATP in this next portion called “Cellular Energy Production 101″.
The next section covers “Carb-Cycling”. NO WAY! Seriously? Man, oh man…reading this section, I used to go for a walk, come home and eat breakfast, but my choices were all wrong! I wish I’d known this before, because it would have made it much easier to understand!!!!!
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Tuesday, 18 of September , 2007 at 6:16 pm
I feel fat today. It’s not that it’s a special day, I’m this way everyday….but today, I feel it emotionally.
I look in the mirror and see myself, and hate how I have jiggle, and wiggle, and things aren’t as perky as they once were either. I want change. The problem is, I want the change now, even though it will take me awhile to see the change. I have to wait, there’s no magic bullet that’s going to bring it to me NOW.
I am working. I’m changing my patterns, my workouts, and my mind. It’s hard. It’s hard when you’re fat, because you probably have failed so many times like I have.
The difference is, I’m making changes. Not tiny changes that will slide back, but changes I can live with.
I’m finding different snacks I enjoy. Now instead of having a bad choice, I have a better choice. I’m testing new foods, re tasting things, and finding options that are better for me. I’m going to have the nuts, instead of the peanuts. I’m going to have popcorn in place of chips. I’m going to have Weight Watcher ice cream bars, instead of regular ice cream. I’m going to have sunflower seeds, instead of M&M’s. Little changes, will bring me rewards, but I have to remember these things take time.
When my habit is to have a couple sun flower seeds, rather than chocolate, and it’s been my habit for awhile, it will become ingrained. It will be my new healthier choice.
I’m learning to eat when I eat. I’m walking away from my desk, and not eating while I’m distracted.
I’m moving more, I walk a lot, and got a personal trainer.
I’m making a difference, and now I have to be patient.
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Thursday, 13 of September , 2007 at 2:47 pm
Chapter 12 of The Fat Loss Bible speaks about the frequency of meals and the timing of them.
“The Fat Loss Bible” is going to break it down for you nice and simple, so that you understand what will work best for you. Two things that are CRUCIAL for me to succeed are mentioned almost at the top: Simplicity and Convenience. Let me be frank, if it takes too much effort, you’ve got me for a week or two, but then I want nothing to do with it. I’m THRILLED that this is a part of the plan! This plan works so much better with my schedule than some of the others I’ve read about. I have a life, so some of the other plans I’ve checked out are just not keeping that in mind, thankfully
“The Fat Loss Bible” realizes this!
I like how Anthony Colpo is discussing meal size. He makes it easy to understand. That’s important. I’m not a nutritionist, so explaining it in simple language is helpful to someone like you and me.
Wow, I wouldn’t have thought that that portion of my calories should be eaten last. Honestly, it all makes sense. This is so much more basic, and true to what people want and need. I feel like I’ve been scammed for all these years, and I’m getting frustrated. I could have been doing this a long time ago. Why do we buy into all the crap they feed us from the media. I’m glad I’m reading this book, because I’ll be honest, as someone who has been dieting half of my life, and that means 20 years, because I’m 40, and it’s all crap. This just makes sense….I didn’t trust myself, I just kept following what I was told, but this feels right when I read it.
I like that he offers you links to excellent databases of food’s nutritional value and information. It takes the work out of it for me.
Rotating food and other topics are discussed, and once again, I close this chapter feeling good. I’m glad I got this book. It’s been eye-opening. I’ll be back to review Chapter 13 of The Fat Loss Bible a little bit later.
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Wednesday, 12 of September , 2007 at 2:52 pm
Ha, Chapter 11 must have been written for me, it’s called “What Not to Eat”. Basically that would consist of probably every food I put in my mouth. I guess it’s time to get serious and read the chapter. Here we go…
It looks at some ingredients that seem to make up a lot of prepackaged foods today. I like that it breaks down exactly what each of these things is, and what it’s nutritional value is and isn’t. With white flour, he goes into the GI scale, and not only discusses where it falls, but talks about small and large consumption issues. Sugar, vegetable fat and oils are also looked at.
Chapter 11 of “The Fat Loss Bible” then take a look at satiety (the feeling of fullness), and of course research thrown in there, because he doesn’t just say it, he backs it up.
Soda. I’m drink huge consumptions of Diet Coke. I’m trying to drink more water, so I’m slowly cutting back. I know this stuff is garbage and full of chemicals. It’s more of a habit at this point I think. He discusses soda, right along with alcohol. I’m a non-drinker so that second part doesn’t phase me, but my Diet Coke, that’s going to be a tough one. Baby steps girl, baby steps.
Writing by Deb, Diet, Weight Loss and Fat Fighting Blogger! on Wednesday, 12 of September , 2007 at 2:25 pm
I decided I don’t like the elliptical trainer. It’s okay, it’s nothing personal, it just challenges me the most. I like to know I can do something, and when something is a little challenge, I’m okay with that. When something literally makes me hate it when I’m on it, that’s something completely different. I realize I’ll have to change that one minute at a time.
How do people keep going and going? I did 5 minutes frontwards, then 5 minutes backwards, and thought I my legs wouldn’t hold me anymore. I hate that stupid machine. Maybe one day we’ll be friends, but it wasn’t yesterday. I do love the weight training portion of my workouts with my trainer. This is going to be a good thing, I can feel it inside.
I walked about 2 1/2 miles this morning like usual. Honestly, I don’t know what to call it 2.5 or 3.0…i feel funny writing 2.8 every time! Maybe one day the scale will move. We’ll see. Either way, I’m not giving up. Can I just say walked? I could, but I don’t want someone to read it going, “fat girl”, probably only walked down her driveway….not trying. See, how stupid is that, it’s my blog, and I worry someone will think I didn’t walk far enough. It’s frustrating to live inside my head sometimes.
I watched “The Biggest Loser” last night and that really inspired me to want to push myself more. I cried about 6 times during the show. When you’re overweight like that, and you feel like you’ll never see your regular body again, it’s emotionally charged, because you relate like crazy. My thin husband doesn’t have that same reaction, because he hasn’t had those feelings. He fully supports me in anything I do, and I appreciate that more than you can ever know. Being overweight and feeling secure in your relationship is a gift, truly.
Hi, I'm Deb and I'm one of those roller coaster dieters. I want to lose weight, I don't care anymore, I want to look good, I'm tired of thinking about food, and such. Exercise is like a dirty word that I'm trying to make friends with. We'll see how it goes.
Moving, Moving, Moving is Feeling Good
Hi, I'm Deb and I'm one of those roller coaster dieters. I want to lose weight, I don't care anymore, I want to look good, I'm tired of thinking about food, and such. Exercise is like a dirty word that I'm trying to make friends with. We'll see how it goes.
