August 9, 2017 at 10:51 am #696695
Oh yeah, I’ll second strength training – I think it has something to do with burning more calories while at rest, but I’m no expert on that. It also helps prevent injury so forced running layoffs are reduced.August 9, 2017 at 11:13 am #696703
I made it past my carb cravings, have been eating nice and clean (after that Saturday family meal, yum) and feel much better now. No more junk food withdrawls. So glad I got over that hump. I do partial meal prep during the week. I pre cook some things I can put together to make different meals. I work from home mostly so I don’t have to prepackag everything. Made the most amazing chicken last night.August 9, 2017 at 12:10 pm #696718
I wish I had the photo handy and an easy way to post it but I am all about strength training.
I’m a smidgen below 5’9″ and I weighed 175#, ran all the freaking time, could never lose the fat I had. I wore a size 14 or size 12 depending on the day. Always felt fat in my clothes. I watched what I ate and thought I was being smart.
I found weight training and now I am the same height, same weight, but I’m wearing size 10 99% of the days. I have some 12’s on right now that are just too big and I reuse to get new ones. Work pants. I am wanting to focus on some weight loss so I can get better at body weight movements. I still watch what I eat but not as closely. I have an idea of how much to eat each day.August 9, 2017 at 2:11 pm #696737
@thehizzy Same thing pretty much happened to me! A few years ago I gained some weight after a bad break-up. Worked with a personal trainer for a couple months to jump-start getting back to normal, then did the exercise she taught me on my own. At some point, started TRYING to run. Between that and the basic weight-lifting I’d learned from my trainer, I lost the weight and was at a good size. Still had some fat, but wasn’t terribly bothered by it. I started Crossfit for the first time, and after a few months, my weight hadn’t changed much, but I’d gone down a dress size. Then I accepted a job that took over my life, quit Crossfit, and gained weight. And that’s how I got where I am now, haha. Hoping that the combo of Crossfit, running, and *finally* cleaning my diet back up will get similar results. Just gotta stop, y’know, eating everything when I’m out like I did last weekend.August 9, 2017 at 2:14 pm #696739
I’m butting in on this convo to encourage strength training! I’m in a healthcare related field (like physical therapy but not that) & work with a lot of seniors. Strength is a HUGE factor in preventing/recovering from so many injuries and surgeries common as we age. A strong 70 yr old is going to bounce back from surgery and have fewer falls than a weak one. It’s so important for women especially to help strengthen bones as we age too. I know this is supposed to be about dieting, but I just couldn’t resist getting up on my favorite soap box.August 9, 2017 at 2:44 pm #696742
The burning more calories resting is a bit of a myth. The actual calorie consumption from having muscle mass (as opposed to the process of adding muscle mass) is pretty low so it won’t help you keep off fat in any meaningful way.
Still, there are plenty of other benefits, from aesthetic to functional to avoidance of injuries, to aging more gracefully. There are great bodyweight training resources out there so you don’t even need a gym.August 9, 2017 at 2:48 pm #696743
I… don’t think EPOC is a myth. Do you have a source?August 9, 2017 at 3:00 pm #696745
Here’s an article on it. The sources cited say about six calories per pound.
This one cites some primary research sources that say about 6-10.
So say you put on ten pounds of muscle, which is a LOT, you’re looking at about 60-100 calories a day.August 9, 2017 at 3:04 pm #696746
Shit. I was doing these 40-minute weights videos by Chalene from Beach Body, and she was always like, “muscle burns fat!” I believed her 🙁August 9, 2017 at 3:11 pm #696747
EPOC to my understanding refers to a different phenomenon, which I think is also quite modest. This source cites about 6-15 percent of the workout’s energy consumption.August 9, 2017 at 3:14 pm #696749
Strength training is still great! I have been lifting weights and doing bodyweight exercises since I was nineteen and it’s kept me generally non-blobby and functionally fit. I’m a big evangelist for strength training. It just doesn’t burn lots of extra calories. We’ve spent all of history at the edge of starvation-we’d never have evolved to have a kind of adaptation that increases our energy consumption so much.August 9, 2017 at 3:22 pm #696750
Yeah, I still do it, just not with the weights because my lower back kept hurting. Now I do boot-camp style calisthenics with an app, and I walk a lot. I do like to look toned.