Exercise and losing weight

[Georgiana]

Re: Exercise and losing weight

Please clarify "rung 4"

You should read the 2002 edition of Dr. Atkins' New Diet Revolution.

The OWL Carbohydrate Ladder is here:

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5516-owl-carbohydrate-ladder.html

[Georgiana]

Re: Exercise and losing weight

I have been weighing the fruit I added

What fruits did you add?

Did you first add more vegetables when you moved to OWL?

[Happy2BThin4Me]

Re: Exercise and losing weight

BTW, you are doing a pretty intense training routine and you're most definitely adding muscle and when your muscles are sore, you'll hold a good few lbs of water in them until they heal. Personally, when I weight train, I can only do it a couple of times a week and I have to tell myself that I will be 3-5lbs heavier the whole time I am doing it if not more. I also run a lot and that adds muscle too. I do 30-35miles per week and include interval sessions and weight training and when I am doing this much mileage, I can expect to be 5lbs heavier almost overnight. My cardio is not always intense though but I don't allow as much rest between workouts right now because of my goals - it doesn't allow the water weight to go. So...I lost 7lbs when I first started Atkins (only did 1 week on induction because of how close I was to goal) and then after upping my mileage and training, added back about 5 of it. Yep! However I have been keeping tabs on my measurements and they are smaller. I have also been working on a trial and error in OWL to see if some of the foods I have added are causing a stall (like Atkins bars, sometimes I have one but they are known to stall some people so I am trying to go without them) and other things like almonds or other nuts but I track my net carb count daily so I know where I am. I do hop around a little for my totals but I average it out over the week and try to stay within my own carb count for the day. Some days are lower than others (I am terrible about keeping a solid eating routine). Maybe try some extra rest days between your exercise days. Perhaps your muscles are healing and you're not allowing time for the water weight to drop off. Cardio wouldn't be a bad idea as long as its aerobic/fat burning more often than intense/interval training. Longer endurance training like walking or jogging or elliptical or whatever you like will need to be where you can breathe and your HR stays within 65-80% of your heart rate capacity (this depends much on your age and resting heart rate). I have been running for 2.5 yrs so I have to keep my HR between 70-85% to be aerobic. Use this formula to compute your Aerobic HR range:

220-your age = max HR
Take your max, subtract your resting heart rate (taken upon waking before getting out of bed for a full minute)
Then multiply that number by 65% and 80%, take those numbers and add back in your resting heart rate to get your 65% and 80% range for what your aerobic heart rate should stay between during an aerobic session. Most charts (even in a gym) are incorrect and don't compute using your heart rate reserve. This formula will give you a higher but more accurate number. If you use the other formula, you will do your aerobic exercise and go and go and go and never see any improvement! Keep in mind, most intervals should be performed at 90+% of your max but that shouldn't comprise more than 2-5% of your total time doing cardio. That is plenty to see vast improvement in cardio performance.

Here's my info for an example:

220-34=186
186-56 (my resting HR)=130
130x65%=84.5+56=140.5 (round to 141)
130x80%=104+56=160

So now I know if I keep my heart rate between 140 and 160, I will be aerobic and most likely can breathe pretty easily while I workout. If I had used the traditional method without using my resting heart rate (220-34=186x65%=120.9, 186x80%=148.8 giving me a range between 121 and 149, big difference!) I would not see much fat burning or actual cardio improvement over time. We all want to see progress! We all want to burn fat while exercising!

Sorry if this is heavy exercise geek-speak but its good to start with accurate info! I hope it helps you!

Also weighing and measuring berries and anything else you add in OWL will be integral to your success!!!! Keep it up!

-Michelle

[ErinB]

Re: Exercise and losing weight

I just want to chime in and whole heartedly agree with those who tell you to pay attention to measurements and how clothing fits you instead of worrying about the numbers on the scale. If you are doing everything else right, the scale numbers will eventually agree with the success you will achieve in getting your body smaller, stronger and firmer.

After a year and a half of measuring and weighing foods, I thought I could just eyeball it. I did that for three months and failed miserably. I think eyeballs stretch when we do that, make food quantities look smaller than they really are.

I might get away with too many green leafy veggies, but I really have to be totally honest about the dairy, nuts and berries.

[Elizellen]

Re: Exercise and losing weight

After a year and a half of measuring and weighing foods, I thought I could just eyeball it. I did that for three months and failed miserably. I think eyeballs stretch when we do that, make food quantities look smaller than they really are.

I might get away with too many green leafy veggies, but I really have to be totally honest about the dairy, nuts and berries.

Good point, Erin

Knowing exactly how much you are eating is a key point when troubleshooting your menus.

[djrecruiter]

Re: Exercise and losing weight

I simply added fruit and left the veg the same. Can I get away with it?

[djrecruiter]

Re: Exercise and losing weight

What a comprehensive answer! Thank you very much indeed!! On Friday I will weigh myself and will not have been to the gym this week-Let us see what happens.

Thanks again...you are a star!!!

[Georgiana]

Re: Exercise and losing weight

The problem now is that I cannot seem to lose any more

I simply added fruit and left the veg the same. Can I get away with it?

I don't know... What do you think?

What's "the same"? How many net carbs from vegetables are you eating?

[ziggy]

Re: Exercise and losing weight

you don't need to eat alot of fruit in order to work out you just need to wait till your body produces more insulin receptors on your muscles so your muscles can get full even when you eat less glucose and this will also make you much leaner cause your muscles will soak up all the glucose that you do eat after you work them out with weight lifting

when i first started atkins i just walked alot i lost 100 pounds got too 230 and that was it and i still looked crappy

then i started going to the gym and about 2.5 years later i lost 50 more pounds of fat and gained 60 pounds of muscle and look ALOT better

weight is not everything inches and how good you look and feel and how muscle toned you are are alot more important than how much you weigh

people can be a low weight but be skinny fat cause they have a high bodyfat %

[Happy2BThin4Me]

Re: Exercise and losing weight

you don't need to eat alot of fruit in order to work out you just need to wait till your body produces more insulin receptors on your muscles so your muscles can get full even when you eat less glucose and this will also make you much leaner cause your muscles will soak up all the glucose that you do eat after you work them out with weight lifting

when i first started atkins i just walked alot i lost 100 pounds got too 230 and that was it and i still looked crappy

then i started going to the gym and about 2.5 years later i lost 50 more pounds of fat and gained 60 pounds of muscle and look ALOT better

weight is not everything inches and how good you look and feel and how muscle toned you are are alot more important than how much you weigh

people can be a low weight but be skinny fat cause they have a high bodyfat %

Yes, this is so true! When I was young, I was "skinny fat". I didn't weigh much but now that I workout, I cannot use that weight as a baseline for my goal weight because I was basically a couch potato and was lucky to walk around every so often. I was very weak. Now that I run miles and miles, do push ups and situps and other basic calisthenics and visit the weight machines at the gym occasionally, I have probably put on a good 20-30lbs of muscle and most likely other materials like denser bones, etc. as a result. It's totally worth it to me. There was "skinny fat" size 10 me that weighed 135lbs or slim but fit me, size 10 but 165lbs! It's just not the same. Some say its vanity sizing but I know better, 10yrs ago at this weight (165) I was larger in measurements and wore a size 14! So I know I am healthier and stronger now and even though I still play a mental game of "should I weigh less?" sometimes, I know better. I am stronger and fitter than I ever was as a "skinny fat" person!

-Michelle

[djrecruiter]

Re: Exercise and losing weight

Instead of eating more veg I have added the 5 net carb amount in fruit. I will weigh myself tomorrow morning and see how things are. I chose to add fruit because I can live without the extra veg or nuts etc.

[liv]

Re: Exercise and losing weight

The problem with what you are doing is that with veggies we get all of the same nutrients as fruit. But we get more of it because veggies have less sugar and we can eat so much more of them. And we can get more fiber that way.

I don't think fruits will ever be a good food to eat on Atkins. Although we can have some later it is more like a small addition to a meal not a major part of the meal.

[ziggy]

Re: Exercise and losing weight

fruit is only available 2 months out of the year in nature. if we were ment to eat it all the time it would be there for us naturally in nature

just because man has made it available for us year round doesn't automatically make it good for us to eat all the time

also man has cultivated alot of fruit so its more sugary so its hardly the fruit are ancestors ate

fruit spoils quickly too

so the fruit of the past had less sugar and was rarely eaten because it was hard to get

[lannerjarv]

Re: Exercise and losing weight

i don't understand the fact that you would rather see the scale move than inches lost.
that boggles my mind.

i lost 10 lbs and no inches, and then 3 lbs and an entire dress size. the scale really doesn't mean anything.

[chinadoll]

Re: Exercise and losing weight

I am curious as to which fruits are you eating? If you have OWLed properly you amy add berries only, but definitely keep on measuring as they are one of the easiest places to overestimate servings. Also, dont eat them right after a meal when you have already ingested a fair amount of other carbs. Try to spread the carbs out.

I get the impression that you have not read the 2002 DANDR book. Is this correct?