<p>As far as I can tell, the rebound weight gain is the nearly-universal problem with “dieting”, especially with diets that result in fast weight loss. Between the food restriction and often less than ideal exercise program, diets result in a loss of lean body mass and a lowering of metabolism. That combination guarantees rapid weigth gain when calories are increased.</p>
<p>I did it about ten years ago with the Atkins diet. Lost about 20 pounds fast on low-carbs, but didn’t exercise. I lost weight but all I was really doing was lowering my metabolism. The bounce was rapid and ended up going far beyond where I had started. Not good. This time, I’ve tried a different approach. I’m really trying to make a lifestyle change: eat less and move more. I think it will be sustainable – unless I get injured and can’t exercise for a long period of time.</p>
<p>As near as I can tell from the reviews, everyone who has ever worn a Bean fitness fleece has gone back for more. The men’s crew neck version is my go-to kick around the house shirt/sweater now that it’s cool in the house. I just bought another one of the quarter zip pullovers when I sorted through my winter fleeces and realized all but one was an extra-large and swimming on me – time for the ol’ fat guy reject box. I love the fitness fleece weight. The normal pullover fleece weight is just a bit too much indoors and a bit too much under a winter coat.</p>
<p>Yay! I went for a 4.3 mile walk and didn’t fall down and sprain my ankle. I did return to the scene of the crime and saw how easy it was to step on one of those black walnut pods. Exactly the size of a golf ball.</p>
<p>52 degrees, blue sky, but very windy. Everyone was in the park in jeans and turtlenecks, and jackets and ski caps and gloves. I was wearing running pants and tried the two-layer top with this new long sleeve Marmot base layer under a quarter-zip running top. I was actually a bit too warm on hills. Probably just the quarter zip would have been fine. Or even the long sleeve base layer under a short sleeve t.</p>
<p>I was only planning to walk my 5k route, but it was so gorgeous out that I did the longer loop. Felt good. I hadn’t been walking since I tweaked my ankle last Saturday. I wore the simple little elastic ankle support, which was OK.</p>
<p>Oh yeh, LOVE the LL Bean Fitness Fleece stuff. I have 2 vests, which I originally got for golf in the cooler weather, but I find myself wearing them a lot of other times, too. Then I got a pullover, which I also love and wear for a variety of activities. Earlier this week I got a full-zip jacket for our upcoming trip to Italy – easier to put on/take off than the pullover. (I’m thinking layers for this trip.)</p>
<p>I just planned out a week’s worth of meals (dinners, mostly) and made a grocery list. Will go shopping tomorrow. I also planned out my exercise program for the week. I’ve found that just “winging it” doesn’t work very well with regard to diet and exercise. For lunches I always like to take leftovers. Easy and delicious.</p>
<p>Here’s a Muffin-in-a-Mug recipe that I like to eat for breakfast:</p>
<p>Melt 1 tsp of smart balance in a very large mug in the microwave. Mix in the dry ingredients, then mix in the egg and stir very well. Microwave on high for one minute. Serve with 1/2 tsp of butter (and jam if you want). I usually use a spoon and eat it right out of the mug, but you can pop it out onto a plate if you want, too.</p>
<p>Hmm, you all have me thinking maybe I need to pop over to LL Bean’s website and take a look around. ;)</p>
<p>NMinn- Congrats on the 5K!
Oregonianmom- Welcome to the group. You’ll enjoy the support here.l
iDad- Glad you stayed on your feet. I was thinking about you and your fall while I was on my journey by the San Diego harbor this morning. There is some uneven pavement (sort of bricks or something) on part. </p>
<p>I did 8 miles. Did some jogging which I wasn’t supposed to. Averaged 13 minute miles for the 8. I didn’t do any damage, but I’m not going to do it again for awhile. I simply couldn’t just walk by myself that far on that course. </p>
<p>I think $80 running shoes are pretty low priced, but there is not need to pay $120 if the $80 ones work. My less structured shoes are the least expensive. It’s not a matter of price but technology, flexibility etc.</p>
<p>I hate to even say what my diet breakfast was this morning:</p>
<p>3 pieces of thick-sliced bacon
2 eggs, over easy
1 piece rye toast with butter
coffee with half n’ half</p>
<p>I call it the ol’ fat guy diet. Speaking of which, I might have to break out the camera. I tried on my prized 44 inch waist jeans this morning. OMG. Two of me could fit in them. It looks like a Jared commercial. It’s difficult for me to even grasp, really. All of my 38s are going bye-bye. Pants on the ground. I look like Urkle in them.</p>
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<p>I paid attention to my footing today, too. I’m sick of twisting my ankle from stepping on rocks, tree roots, and black walnut pods.</p>
<p>I agree with the workout plan. One of the things that really helped me get going was a fixed schedule of my basic iPod workouts, three days a week. I can wing it for the extra days depending on the weather and what I feel like, but Mon/Wed/Fri have become firm habits.</p>
<p>ORmom: Thanks for the recipe. For breakfast I have been eating Quaker weight control instant oatmeal and I do like it but it is almost too sweet. One of my goals now is to find some simple things that I can cook, besides pasta. I have never liked to cook, and now that it is just me and H it is just oh so tempting to order in Chinese.</p>
<p>Congrats to all the new milestones and welcome oreganianmom. Today is probably the first rainy day we’ve had in at least a month, so I was forced to stay indoors, as opposed to working out in the yard. Got a project done that I’d been planning to do for a couple of months, so that feels good. Was just about ready to jump on the elliptical, then we had an unexpected (well, at least it was unexpected to me… probably wasn’t unexpected to those who had looked at the radar) thunderboomer roll through the area with a few very, very close lightning strikes. So I decided to avoid the elliptical (it plugs in for the monitor) until it has all passed. Then I started losing motivation and decided I needed to visit the thread to get motivated again… so I’m off to do my elliptical tonight.</p>
<p>Last personal training session… 115 lbs on the incline bench press… 130 on the flat bench press. He has now had me do both exercises back-to-back for the last couple of sessions, which has made for some very tender pecs.</p>
<p>Question for you guys… I am an amateur when it comes to muscle groups. I’m not looking to apply to med school, but would like to have a little better knowledge of exactly what muscles are what. My trainer has actually said, now that I’ve got form down, he’s trying to get me to be more aware of exactly which muscles are being used, by feeling that muscle. I know it sounds (oops… another close lightning strike) silly - I know that I’m using upper body/lower body/core, etc., but sometimes can’t tell the difference between similar exercises. For instance, the bench presses… two different benches working two different sets of muscles, but I’m not sure which one works what. Same with hip adduction and abduction. When I’m training, I’m putting all my energy into form and exertion and am not very good at focusing in on exactly which muscle group I’m working (all I’ll know is that my hip/leg is getting tired). So if anyone knows of a good resource for studying the major muscle groups (I don’t want it broken down too small), I would appreciate it.</p>
<p>When I was there Thursday, he told me he wouldn’t be disappointed if my lats felt sore on Friday. I have a general idea of what the lats are, but I don’t think that’s what felt sore… same goes with many other muscle groups. It’s like I need an illustrated muscle chart in front of me for every exercise! I hate the little drawings they have on the machines - they don’t really help.</p>
<p>This is a fabulous resource. It is an encyclopedia of every exercise known to man, illustrated with color photos, tips on how to do them properly, and every variation – barbells, dumbells, kettle balls, on weight benches, on stabiity balls. Every core exercise. Every stretching exercise. Every chest exercise. Every back exercise. Every full-body combo exercise. Then, it tops it off with a chapter of workouts, combining various exercises. I just got my copy and I’ll be thumbing through this thing for years. There are so many that I already do and so many variations and new ideas that I want to try.</p>
<p>On the right side of the page are links to illustration of all the muscle groups. On the left side of the page are links to exercises for each part of the body. Drill down and click each exercise for intructions and a video.</p>
<p>The “lats” are big muscles wrapping around your sides, beneath your armpits. Mine have been sore from doing bent-over dumbell rows. </p>
<p>I don’t pay that much attention to it because “my guys” are all about exercises that work combinations of muscles together. They are not in favor of isolating muscle groups, on the theory that this is not how you use muscles in the real world. I suspect “your guy” would agree since he’s got you lifting barbells rather than machines.</p>
<p>Yes, which is part of my problem. I know certain exercises are meant to ‘focus’ on certain muscles, but other nearby muscles are worked, too, and I’d like to have a better idea of what those ancillary muscles are. </p>
<p>Did a quick glance at the exercise and muscle directory. Looks like exactly what I’m looking for without going out and buying any books. And with my iPhone, I can have the website at my reference at all times. Thanks!</p>
<p>NorthMinnesota, congrats on your 5k! And how fun to have your family there too.</p>
<p>MOWC, it sounds like progress on the injury, yay! And I’m glad the cat in airplane worked out. I’m pretty sure my Mr Kitty would have to fly in suspended animation, or the other passengers would throw him off the plane. He freaks out in the 10 min car ride to the vet.</p>
<p>Idad, I have had a premonition (cue the spooky music): You will write a new fitness book, and it will be titled “The Old Fat Guy’s Book of Fitness” You will appear on the cover standing inside your old size 44’s, shirtless, displaying your impressive 6 pack abs…that is all…(end spooky music)</p>
<p>I was planning on running yesterday but felt tired and cold during the day (the rest of the family likes it cold in the house). I spent a fair amount of time sleeping which was good as it had been a tough week (too much stress and not enough sleep). I was able to do some barbell lunges and was able to get it over my head by myself without tweaking my arm.</p>
<p>That may mean that the tennis elbow is getting a bit better.</p>
<p>Tennis today and a lot of driving around. Tennis is always enough of a workout for a day.</p>
<p>Hi BCEagle:
How long have you had tennis elbow? I have a really bad case, so bad that I haven’t been able to play tennis in a year. Finally now I think it’s getting close, and I’m hoping to be back on the courts by January. The only thing has worked for me is rest. Doing stretching exercises are OK, but strengthening exercises exacerbates it. And oftentimes doing every day things like chopping vegetables makes it start hurting again. So frustrating. I used to play several times a week, and it was not only my exercise outlet but my social outlet, and to give that up was really hard. So I started running, which has gotten me in better shape, but the social aspect isn’t there.</p>
<p>Standing next to the Airdyne, of course. I can’t believe I’ve put almost 500 miles on that that thing and the longest I’ve ever been on it is 42 minutes. I was still rockin’ those 44 jeans when the Airdyne arrived. I had lost the first 9 pounds or so after a month of eating less and moving more on the old yard sale exercise bike. I was working on Day 4 of iPod nazi.</p>
Finally now I think it’s getting close, and I’m hoping to be back on the courts by January. The only thing has worked for me is rest. Doing stretching exercises are OK, but strengthening exercises exacerbates it. And oftentimes doing every day things like chopping vegetables makes it start hurting again. So frustrating. I used to play several times a week, and it was not only my exercise outlet but my social outlet, and to give that up was really hard. So I started running, which has gotten me in better shape, but the social aspect isn’t there.</p>