Get Fit!! forum: Help me get fit - need support

 
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ImageHollyAnnS
Jul 17, 2012 11:34 PM CST
Name: Holly
South Central Pa
Thanks Sally, Ric and I really enjoy working in our gardens.
Susan, That is a great start. Yes, you are so right about loosing just a small amount of weight will make a big difference on the knees.
A little over 5 years ago I started having some trouble with my knee turned out to be a torn meniscus and my Ortho guy said "Oh by the way you have a lot of arthritis in that knee". Then when I went back for my 6 week check up I told him my knee was doing great but my shoulder was hurting. Yep torn rotator cuff. Every couple of years I get injections in the knee and it is mostly good. The shoulder has been great up until a few months ago. I was hoping it was just tendinitis but it looks like I might have a partially torn bicep tendon. I will be going for an MRI to confirm soon.
My daughter and I have a 30lb bet the first one to loose 30lbs gets a spa day paid for by the looser. Neither of us are rushing towards that 30lbs right now. I was close to halfway there when I got stalled but the bet is still on and I expect to get back on track and collect my Spa Day.
Life is Great! Holly
Please visit me and learn more about My Life on the Water a Personal Journey Thread in the MidAtlanticMusings Cubit.
http://cubits.org/MidAtlanticMusings/thread/view/5752/
ImageLaVonne
Jul 18, 2012 1:20 AM CST
Name: Dorothy (LaVonne) Mitchell
Somerset, KY

In obtaining weight gain whether you are male or female you must also consider your body type and your diet. While gaining weight you also need to gain muscle mass...(not become a body builder, just to be fit.) Without gaining muscle mass the weight you gain will just hang flacid in all the wrong places.

Strength training helps replace the inevitable loss of muscle mass you experience as you age. When you lose muscle mass, your body fat percentage rises, you look softer and burn fewer calories at rest. Strength training also helps you build bone density, improve life function, protect your joints from injury, sleep better, build stamina and boost your self image.

The way women put on muscle depends on their genetic makeup. Some women are inclined to build muscle quicker than others, notes the American Council on Exercise. Women fall into one of three types of body shapes: mesomorphs, who are more muscular; endomorphs are rounded and curvy; and ectomorphs, who are slight and slim.
Mesomorphs build muscle mass faster than ectomorphs, because their body is built to respond to resistance in that manner. You cannot change your body type, but you can adjust your routine to enhance your assets.

Building muscle is best achieved when your diet complements your efforts. Eating too much refined and processed food does not provide your muscles with the nutrients they need to respond effectively to strength training.
Eating more protein than a standard diet, about 1g per pound of body weight daily, will help provide the amino acids needed to enhance muscle synthesis. Complement your proteins with whole grains, fresh fruits and vegetables as well as monounsaturated fats.

To put on weight and gain muscle, you need to change your diet. To build more muscle, you need to add a minimum of 250 to 500 calories to your diet each day. Since protein is required to build muscle, the extra calories should come from lean sources of protein, such as nuts, fat-free dairy products, beans, chicken, turkey and fish.

Information for this post was gathered from these sites:
http://www.livestrong.com/article/415523-the-best-ways-to-ga...
http://www.livestrong.com/article/150796-how-women-gain-musc...
http://cubits.org
http://cubits.org/gourds/
http://cubits.org/Diabetes/
http://cubits.org/DMEnterprises/store

Tahlmorra lujhala mei wiccan
(The fate of a man rests always within the hands of the gods)
ImageHollyAnnS
Jul 18, 2012 1:53 AM CST
Name: Holly
South Central Pa
Sally, Weight training and building muscle mass will also help with the osteoporosis, I believe. I had a clean screening for that several years ago. Broken bones, early menopause and the steroids I take for my Asthma made me a prime candidate for osteoporosis so I was very happy that my screening came back clean.
Life is Great! Holly
Please visit me and learn more about My Life on the Water a Personal Journey Thread in the MidAtlanticMusings Cubit.
http://cubits.org/MidAtlanticMusings/thread/view/5752/
ImageLaVonne
Jul 18, 2012 4:41 AM CST
Name: Dorothy (LaVonne) Mitchell
Somerset, KY

Your absolutely correct Holly,
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Tahlmorra lujhala mei wiccan
(The fate of a man rests always within the hands of the gods)
ImageTallulah_B
Jul 18, 2012 10:25 PM CST
Name: Susan
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
I agree, Dorothy

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Imagesallyg
Jul 19, 2012 5:40 AM CST
Name: Sally
central Maryland
slef employed writier
Thanks for the information Dorothy! I really need to pay attention to my diet. (I guess we all do.) Simply having regular classes is a good reminder to me about eating right and drinking water. There's a petite mesomorph who leads class sometimes. She's 'tiny' but uses a ton of weight!

MY doctor talked about exercise and osteoporosis and Fosamax, before recommending I continue the Fosamax, AND the exercise. THere's been recent news that Fosamax hasn't built bone in the place where most hip fractures occur (I think). A friend in class told me about that issue. Add to this that being fit and practicing balance will help avoid a fall anyway.

Regular physical activity is just essential in so many ways, and modern lifestyles avoid it by having so many nice conveniences and time savers!
"If you bring joy and enthusiasm to everything you do, people will think you're crazy" W. Haelfeli, New Yorker cartoon
ImageHollyAnnS
Jul 19, 2012 6:50 AM CST
Name: Holly
South Central Pa
My diet is generally terrible. I just don't bother to eat well, even though Ric fills the fridge with good things. So far this morning I have had 2 pepsi and a handfull of pretzels. Really there is good healthy food in that fridge. I really do like the Weight Watchers plan and have done very well when I follow that plan. I even eat better. I
Life is Great! Holly
Please visit me and learn more about My Life on the Water a Personal Journey Thread in the MidAtlanticMusings Cubit.
http://cubits.org/MidAtlanticMusings/thread/view/5752/
ImageLaVonne
Jul 19, 2012 9:50 AM CST
Name: Dorothy (LaVonne) Mitchell
Somerset, KY

Remember Ladies a "diet" is only as good as we make it...Pepsi and Pretzels do not a healthy breakfast make...Over my years of being obese I have been on every diet plan imaginable...and while they worked for awhile it always failed...My body and I destroyed the effort for one reason or another. I was put on a 1,000 calorie diet in HS and each time I ate I had to write it down....strick control...Dr.'s order...I was also active playing on the school basketball and vollyball teams, and the teacher had us in an exercise program...despite all this I couldn't loose the weight the Dr. wanted me to loose between each visit..he accused me of cheating...shiech made me cry and determined to show him I was doing and eating as he "ordered"...Starting the next morning I began a regimine of eating that was harsh...eating just the minimum at each meal....I skipped lunch at school and just drank water....and an apple or orange....I even had the gym teacher put together our gym schedual and after each class asked her to rate my performance and sign it for my Dr. By the time I went to the Dr. again my caloric intake was down to 700 calories a day and my activity level was near that of an althlete. In the end my diet failed and I have given up...ever since it has been one yo yo diet after another....The one thing I have learned is we can sabotage our best efforts...

I am glad to have this site and the ladies in it...The ups and downs we all suffer when trying to loose a few lbs is a lot easier to carry when we are united.

I will be here cheering you and doing my best to lift your spirits and even offer my shoulder for those very difficult days...May the good Lord give you the strength to succeed for yourself....no one else...You..healthy and enjoying your life.

Lovey dubby Lovey dubby Group hug Group hug My Sister!
http://cubits.org
http://cubits.org/gourds/
http://cubits.org/Diabetes/
http://cubits.org/DMEnterprises/store

Tahlmorra lujhala mei wiccan
(The fate of a man rests always within the hands of the gods)
Imagesallyg
Jul 19, 2012 11:28 AM CST
Name: Sally
central Maryland
slef employed writier
Holly!!! My gosh!!! But I had coffee and a big scone, few bites of cantalope. I may not have done much better. I don't like breakfast that much. I followed it up with gym class, and a real breakfast at eleven o clock.

It' helps' that I still have kids here so I must model and provide some sort of good diet, sometimes

Sticking tongue out
"If you bring joy and enthusiasm to everything you do, people will think you're crazy" W. Haelfeli, New Yorker cartoon
ImageTallulah_B
Jul 19, 2012 5:27 PM CST
Name: Susan
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Today was one of my "difficult" days..... *Blush* ..... started out when this retired gentleman brings fresh baked sweets every thursday, and he brought a double chocolate fudge brownie.......... I couldn't resist! He loves to bake.
At lunch I ate a healthy meal (tomato, chicken breast, yogurt), and then I saw there was leftover pizza in the photocopying room............ darn - killed my good eating for today - BUT, it was only one day, and I'm back on a healthy diet tomorrow;
Y'know, we're Always on a diet of some kind - Good, Bad, or indifferent........ we are on a diet, cuz otherwise we wouldn't be eating At All....... Big Grin

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Imagethreegardeners
Jul 19, 2012 5:30 PM CST
Name: Lee Anne Stark
Ontario, Canada
Perpetually happy!
[Last edited Jul 20, 2012 5:28 AM CST]
Quote | Post #894185 (11)
ImageHollyAnnS
Jul 19, 2012 7:10 PM CST
Name: Holly
South Central Pa
LOL Sally, You are right about setting an example. Dear little 5yr old Lily asked me what I was drinking and when I said soda, She dropped her head and looked down and in a little voice said "Grams that's not healthy."
This thread has given me the extra kick to try and get back on track. I haven't been on the scale since I came home from the cruise. I gained 5lbs on the cruise and was getting back on track when I started the steroids that really boost my appetite. So I have gained 10lbs of what I had lost back. Not too bad, with a little bit of work I should be able to lose it again.
Life is Great! Holly
Please visit me and learn more about My Life on the Water a Personal Journey Thread in the MidAtlanticMusings Cubit.
http://cubits.org/MidAtlanticMusings/thread/view/5752/
ImageTallulah_B
Jul 19, 2012 10:00 PM CST
Name: Susan
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Way to go, Holly - that's a great attitude!! Hurray! Thumbs up

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ImageTallulah_B
Aug 20, 2012 5:29 PM CST
Name: Susan
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
oh boy......... I sure need support! Whistling
I think I've gained back about 10 lbs of my 20 I lost.......
Help me get back on track!! Sad

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Imagesallyg
Aug 20, 2012 6:21 PM CST
Name: Sally
central Maryland
slef employed writier
Oh boy Susan..that's a bummer but ...I know you can DO IT. Focus! Healthy Snacks! Drink Water! Activity!
RAH RAH Hurray!
"If you bring joy and enthusiasm to everything you do, people will think you're crazy" W. Haelfeli, New Yorker cartoon
ImageLaVonne
Aug 20, 2012 6:44 PM CST
Name: Dorothy (LaVonne) Mitchell
Somerset, KY

Susan, reaccess your food intake and see if you are eating in the right rotation of carbs, fats, protein, sugars...drink those 8 "glasses" of water a day...this can be as tea, fruit flavored sugar free, no caffiene drinks. Fruits and Vegetables are #1 then carbs and protein....nothing fried/deep fried. Baked, broiled, poached or sauted.

I have all the confidence in the world that you will be back on tract before you realize it. And that 10 lbs may be more water gain then fat gain...

Good Luck, Sweet Lady
http://cubits.org
http://cubits.org/gourds/
http://cubits.org/Diabetes/
http://cubits.org/DMEnterprises/store

Tahlmorra lujhala mei wiccan
(The fate of a man rests always within the hands of the gods)
ImageTallulah_B
Aug 20, 2012 7:20 PM CST
Name: Susan
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
awwwww thank you for your support!
Dorothy - it's fat, believe me.......
My downfall is pepsi....... and ice cream! Everything in moderation, eh? Smiling

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ImageLaVonne
Aug 20, 2012 8:01 PM CST
Name: Dorothy (LaVonne) Mitchell
Somerset, KY

drop the pepsi, NOW! It will put weight on quicker than the ice cream...believe me...and yes ice cream in MODERATION is a must...and perhaps not every night... Lovey dubby Lovey dubby Group hug
http://cubits.org
http://cubits.org/gourds/
http://cubits.org/Diabetes/
http://cubits.org/DMEnterprises/store

Tahlmorra lujhala mei wiccan
(The fate of a man rests always within the hands of the gods)
Imagesallyg
Aug 20, 2012 8:17 PM CST
Name: Sally
central Maryland
slef employed writier
Cmon now, who is stronger . You, or a dang glass of soda Big Grin YOU ARE!
(Corrolary to when I decided the junk in the basement was NOT in charge, I am)
Keep filling the water glass

(By the way my basement is stll pretty junky Rolling on the floor laughing )
"If you bring joy and enthusiasm to everything you do, people will think you're crazy" W. Haelfeli, New Yorker cartoon
ImageTallulah_B
Aug 20, 2012 10:10 PM CST
Name: Susan
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
you're right - pepsi is bad........... if only we'd NOT gotten the ten 2Ltr bottles on sale before my deciding to lose this awful weight............ Rolling my eyes.

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