how much gym work and how much riding?

[copaiba]

It has been only 2 weeks of being truly consistent with exercise and i'm seeing results. A routine really is necessary to get back to it though; otherwise I can find excuses/ rationalizations...I didn't start losing weight till I took out the sugar and refined carbs (not the complex ones!) and ate high protein small meals. At this weight, I've read, insulin resistance can fight back - create more insulin in a body and inhibit lipase, an enzyme that allows cells to release bodyfat for energy consumption. Exercise and high protein both inhibit insulin production. With a high protein diet its really important to drink a LOT of water - I drink 12-16 8oz glasses a day and eat lots of veggies for fiber. Each meal includes @ 20 grams of lean protein (4 egg whites, 4 oz of boneless, skinless chicken breast, or 4 oz fish) and 20 grams of complex carbs (1/2 cup brown rice, sweet potato, oatmeal or beans). This is hell on my social life but I've found it's really good to "cheat" one day or 2 meals a week so that my body doesn't adapt by slowing down its metabolism thinking it's starving.
Work outs: 3 days of "lifting" a week with 48 hours in between each; 6 days a week include 1 hour of medium intensity cardio.
I did this program 6 years ago for 1 1/2 years, lost 60 lbs and felt great but now I'm in my 40s and a little nervous that maybe nothing I do will work which might explain my gung-ho approach. I also work for myself and work is really slow right now so this is how I spend my time.
Ya know, it took 2 times of quitting smoking before it stuck...hopefully this time I won't backslide. It's the maintenance that's difficult for me as I don't like games with balls speeding toward my head, I'm not a good swimmer, I hate running and skiing scares the crap outa me. Cycling really is it for me and this last year of not being able to cycle without pain threw me over the edge. I'd forgotten how much I like to weight train, though. It's so much fun watching your body change.

[jayjay]

.... determine the maintenance calorie level required for the desired weight, eat that, and let your weight "drift down"? I think that's what the poster is suggesting she is going to do, in so many words.

That's not starvation, unless it is under about 1300 calories. Active people of normal weight for their height who exercise can eat more than 1300 calories to maintain their weight. Karen

I am so glad I found this thread ! I am very much like the author of this thread, 50 pounds over my ideal (I'll bargain at a 40lb weightloss, however), and need to calculate the Ultimate Lifestyle for my healthy weight, and just PLUG IT IN. I am starting today, figuring out the caloric needs to maintain 135, late 40's, with very active lifestyle of hiking most mornings with young spirited very athletic GermanShepherd , and afternoons of either a bike ride or another hike (with doggo). Then figure the calories around it, and I know I'll start losing a lot right away, and eventually it will slowdown, until I find the right balance. In the mean time, I will have gotten a lot of practice for my ultimate weight and lifestyle diet needs, catered around the whole foods I cook from scratch (including a treat of a little bit of homemade icecream most days (with less fat, less sugar!) and a big slice of homemade wholegrain toast some mornings , with a little bit of butter or a little more of peanut butter.)

I realize there must be so many diet programs which cash in on a dieter readjusting needs as they go.. making it very complex and very difficult for many people to adhere to, most importantly, never even reaching that level of 'reasonable maintenance' lifestyle that the dieter is working towards. In my thinking , I need to learn Who, Where, and What that point is. I must carefully calculate Who I am, What my cravings are, and Who I want to be, and theoretically figure out the plan according to ME, and then just Do It. It will be really hard at first, but it will get easier and easier and easier, and when I reach my goal weight, I will have had at least a year of maintenance practice.

[jayjay]

.... Know that this is a lifestyle change, not a temporary fix. If you want to get in shape & stay there, you'll need to adopt new habits. If you aren't willing to do the work, wait until you are. Yo-yo dieting makes it harder to take the weight off & it is very bad for your health.

I couldn't agree more! And Dogmamma, I am a 'mom' of a GermanShepherd pup/dog too!, there's nothing more important in my total workout program than getting 'my girl' out for some hard hiking while she runs and chases squirrels, stick fetching , and playfully following the trails in the woods we live in! Playing with the dog is number one priority, so much more fun than a gym, and most importantly, a lifestyle I will love and maintain for a long time.