<p>To burn the 20 calories from a tablespoon of half and half, one can do the following:</p>
<p>6 mins of walking
2 mins of jogging
2 mins of swimming
3 mins of cycling
(from that website - yay, I now can cut and paste on my iPhone!)
LOL!</p>
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<p>See, that proves it. Drink half n’ half and lose 25 pounds, even 50 pounds! It’s skim milk that packs on the pounds!</p>
<p>I probably have two tablespoons or 40 calories a cup. I probably have 200 calories a day in half n’ half. I’ve always held that in back pocket if I hit a major plateau. I could switch to black coffee if I had to, but a 40 calorie cup of really good coffee is a lot better than scarfing down a package of red licorice as a “treat”.</p>
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<p>Still cold and rainy here. 62 degrees today so no walk. Climbed back on the Airdyne for my 35 minute intervals workout. Still pretty tough, but a little easier than Sunday. Average heart rate of 79%, max of 97%. Best news is that I recovered 23 beats per minute in 60 seconds after the final peak heart rate interval. That’s in the “good” range, a significant improvement in my cardiovascular conditioning.</p>
<p>My hamstrings were jelly at the end again. Those final intervals with 40 seconds at 70+ rpm are brutal. The final 10 seconds are pure burn.</p>
<p>idad…here is the HIIT workout for the bike.
[Killer</a> Recumbent Bike Workouts Metabolic Effect Blog](<a href=“http://metaboliceffect.■■■■■■■■■■■■■/2009/08/26/killer-recumbent-bike-workouts/]Killer”>http://metaboliceffect.■■■■■■■■■■■■■/2009/08/26/killer-recumbent-bike-workouts/)</p>
<p>Congratulations on reaching the 50 lb mark!!! Hooray for you! You should be proud of your achievement!</p>
<p>Thanks. I knew you had posted it; I just couldn’t find it.</p>
<p>I bow down to your intervals! I can’t do 1 minute work, 30 seconds recovery. It’s all I can handle to do 30 seconds work, 1 minute recovery or a 2 to 1 recovery to work interval. I’ve never even tried a 1 minute work bout on the Airdyne. I know it would have to be lower than 70 rpms, because 40 seconds is my limit at that pace. Maybe I could do 60 rpm for a minute. 50 rpm is my warm up pace. I can sustain that now, if I’m not throwing in high intensity intervals.</p>
<p>Hey guys, I just wanted to chime in and say that everyone does different things to help them achieve their goals. In may case, I was not significantly overweight and I’m lucky that I can hide extra pounds by being tall. But my weight was creeping up even though I was eating mostly healthy stuff, watching my portions, and exercising regularly. Sooo… I made some changes in my habits. Cut out sweeteners in my tea. Moved to high fiber cereal with fruit and nuts every morning with 1% milk. Stopped my morning glass of OJ. And yes, switched over to 1% even for my coffee. Cut out bread for the most part. I don’t feel deprived. I still have dark choc, a glass of wine, or a lemon bar once in a while. I eat really good food, almost all of it cooked at home. I don’t crave bacon because I don’t LIKE bacon…or ham…or even hamburgers. Now, lobster with butter…that’s a different story…but how often will I go there? </p>
<p>Anyway, I have lost close to 20 lbs - largely from making these changes. I feel better, look better and I’m excited to lose 5-10 more down the road. It’s worth the small sacrifices. Eating right is all about developing habits…just because I give up some things doesn’t mean I’m deprived. For some people, giving up twizzies and other junk will do it…for me that junk didn’t exist in my diet in the first place! I don’t do things like whey protein, but if it helps someone meet their goals and they can stick to it, more power to them. </p>
<p>I have to say that the level of commitment to exercise from this group is inspiring. It’s hard to be lazy after reading what everyone here is doing every day. Out for my hilly walk!!</p>
<p>Finally down the 3 pounds from my weekend! So so close to my next goal…I really want it so bad! I was so tempted yesterday when I met friends for lunch. We go out only once a year and we met for lunch at a beautiful place along a lake. Gorgeous day. I had a turkey burger with sundried tomatoes, 1/2 of the bun and a fruit salad. Filling and very tasty! Both of my friends could tell I had lost weight…YAY!</p>
<p>I guess the biggest thing I have given up has been the nightly glass of wine with H. I am also more thoughtful with portion size. The weight has been slow to come off for me even with the amount of exercise I am doing. I am not a sweet eater so I don’t crave sweets. I haven’t eaten red meat for over 30 years. My downfall is bread and pasta…love it but it doesn’t love me. As long as I stay away from it I don’t crave it. I have had the most success by adding protein and veggies to my diet. I do love fruit and have had to limit some of that. I’m never hungry but find I need to find a way to add more fiber to my diet. I have another year to reach my final goal! Hope I can stick with this!</p>
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<p>I’m asking my wife to make me an egg sandwich for breakfast and I’ve added back orange juice in the morning. Just not getting enough calories lately in the morning and the beefed up workouts need calories.</p>
<p>I’ve mostly given up coffee but that may change next month. One nice thing about this past summer is that I’ve been able to get more sleep than usual which is supportive to the workouts and helps keep stress down.</p>
<p>Ran six miles yesterday. Playing tennis at lunchtime today indoors. Hopefully the courts are dry (there are roof leaks at the club sometimes).</p>
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<p>Thanks for that! I had to laugh because I’m sitting here in my mountain vacation condo all dressed to go do my run and not wanting to get out the door. H and I are doing a strenuous bike ride a little later and I’m just not “feeling” the run this morning. It’s gorgeous out, though (45 and sunny), so I’m telling myself to “just go out and do a mile”. I’m sure I’ll get the scheduled 4 in. </p>
<p>Also discovered my Garmin fits my wrist a lot better without the charging cradle attached to it!</p>
<p>
toneranger, are you my clone? Except for the being tall part, I could have written this. I don’t think most people would have said I was particularly overweight, but I didn’t feel that great about myself, and didn’t like the way pants fit. Being “over a certain age,” I was finding it VERY hard to lose weight even though I was tracking food, revving up my workouts, etc. In hindsight, having my gallbladder out was a positive kickstart. (Of course I can say this now, but at the time …) I’m also down 20 pounds, and people are noticing!</p>
<p>Also, leaving the gym this morning I was thinking about coming back and posting about how inspiring this thread is – and others beat me to it! I did session 2 for week 6 of C25K, which was running 1 mile, walking 1/4 mile, and running 1 mile. I was ready to quit after about 1/2 mile on the last mile, but I thought, “What would all my buddies on CC think?” So I finished!! (OK, I know you all would never know I didn’t finish unless I posted it, but still…) So thanks everyone for the continued inspiration. Friday I’m supposed to run 2 1/4 miles non-stop – send positive vibes, please. :)</p>
<p>Thanks, guys. I didn’t want to come back and tell all y’all (as we say in the South) that I stopped after a mile (like I wanted to), so I completed 4.1. Not without a number of “catch my breath and look at the gorgeous mountain peaks and clear blue sky” stops, though.</p>
<p>CBBB:</p>
<p>I think sticking to an exercise program may be the key to weight loss and not for the reason everyone thinks. I don’t think it’s so much burning calories as it is keeping focused on the whole process of eating less/moving more. The “win” of completing each scheduled workout helps when it comes time to decide whether to pig out eating or not.</p>
<p>Toneranger:</p>
<p>I didn’t mean to imply that everyone would have the same balance of foods in their diet. Just the opposite, in fact. I think that it’s better for each of us to find a sustainable, enjoyable diet that lets us take in calories in proportion to the calories we burn. I don’t think any of the “rules” (lo carb, lo fat, etc.) are written in stone. You might well find a different balance than I do, but if we are going to sustain it, we both have to find something that is sustainable and doesn’t leave us constantly feeling deprived.</p>
<p>I was kidding with my recommendation for The Half n’ Half Diet!</p>
<p>Tough workout for me today. My legs are a little tired from yesterday. Just did a random hill workout and varied my resistance but never went over level 8 and got my HR up to around 80%. Walked on dreadmill at 2.5 incline at a 3.0 pace to cool down and loosen the old knee for about a half hr. Had shredded wheat and egg whites for breakfast today to fill up. It is a beautiful day!</p>
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No, I think you are on to something that doesn’t get said enough. In order to lose weight most of us will have to cut something from our diets. The trick is to figure out what you don’t care about. I like half and half, but I’m happy with 1% - just don’t make me drink my coffee black! I won’t cut back on drinking wine and beer on weekends, even if that makes me lose weight at a slower pace than I would like.</p>
<p>Played 90 minutes of tennis today and won both sets fairly easily. My regular opponent seemed a bit tired - apparently he didn’t get enough sleep last night. I hit several drop shots that he didn’t go after. I’m not sure that he would have reached them but he usually tries for every shot (as do I). One thing that I found is that my backhand is suffering somewhat. I suspect that the loss of weight is the problem and that I will have to adjust my stroke or my racquet. Being efficient in tennis means using your body mass to get behind a shot to generate power. I have less body mass now which means that I have to make up for it in another way.</p>
<p>I went with Gatorade to try to get enough calories. Only had 600 calories in the morning and it wasn’t enough. The bottle of Gatorade was only 200. At least I wasn’t dizzy (I was in the second set the previous time as I hadn’t eaten anything for the day before playing).</p>
<p>mathmom…you’re right on target. I like half and half in my coffee but I can do without it.
I love my wine on the weekends I won’t give that up. And the best thing I ever did was stop buying crackers…those awesome ones that sell at TJs are addictive. I would head to the pantry a few times a day to grab a few. They add up. They’re not there anymore!! My pantry looks kind of pathetic actually. Black beans, some lo salt chicken broth, tomato paste - nothing to grab.
For me, adding lots of fiber to my diet has also helped. It keeps me full. I hate being hungry!
BCEagle…so you and Mardy Fish has something in common these days huh? Saw him on TV this past weekend…actually thought he looked kind of skeletal. 173 lbs at 6’2. He does move around a LOT better though…:)</p>
<p>TR…what do you like to eat that is high fiber and less carbs? I do better with less carbs as I am soooo addicted to carb stuff and am having trouble getting enough fiber. I also have wine on the weekends mathmom, just not with dinner every week night like we used to!</p>
<p>Man, it must have been a universal struggle day. I did iPod nazi. Felt pretty strong on the weights, actually. I’ve picked up the pace and reps, but along with that my heart rate goes up and stays up. The pushups and squats with curl & press back to back are brutal. My vertigo is better so I did the ball crunches today, but my elbow started bleeding after the first set of side plank, so I skipped that one for the final two sets.</p>
<p>The Airdyne intervals at the end – ten intervals 10 seconds at 75+ rpms, 20 seconds easy – kicked me like a rented mule. I was just watching the seconds tick off and pedaling, but totally out of it. No style points.</p>
<p>Pizza and salad carb-fest for dinner. Yum.</p>
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<p>Salad, salad, and more salad. Broccoli.</p>
<p>northminn: Fiber stuff:</p>
<p>Organic Smart Bran: I get it at Wegmans, but it’s available in bulk on Amazon. Great stuff…it even tastes good. I have it with berries and walnuts every morning. </p>
<p>Oatmeal (when I don’t have access to my favorite cereal) Keeps me full. </p>
<p>Black Beans</p>
<p>Yes, salad</p>
<p>Bell Peppers - and lots of other veggies. My favorite thing to make these days is Ratatouille. </p>
<p>Lo Carb high fiber whole wheat tortillas (from Tjs) </p>
<p>Asparagus</p>
<p>Brown Rice </p>
<p>Quinoa</p>
<p>For extra fiber, add a couple of teaspoons of Psyllium husk (available at TJ’s) to your oatmeal or have it mixed with OJ.</p>