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  • #16
    1



    I think how often you weigh yourself depends a bit on your personality. I read some research not long ago that said that the more often people weighed themselves the more weight they lost. Now I know some people find daily weigh ins too stressful, in which case only do it once a week if you find that easier. I take a daily reading, write it down and look at the weekly trends. I have read recently that a good idea is to take daily readings and then average them over the week. These evens out daily fluctuations and also avoids those times when you weekly weigh-in coincides with a 'heavy' day, which of course would mean it will take a whole week to find out if this is a trend or a blip.


    I personally couldn't wait a month to weigh in because if the trend is up I want to get on to it earlier than later.


    It is a personal choice though.

    My website: http://www.shoppinganywhere.net/

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    • #17
      1



      Panthek,


      Low intensity exercise actually doesn't deplete glycogen stores, because it rarely stimulates the fast twitch muscles. Additionally, you're usually still metabolizing aerobically using the Krebs cycle, meaning that your body doesn't need to tap as much glycogen.


      However, low intensity running WILL stress and damage the slow twitch fibers, so you end up with the worst of both worlds--you're not emptying glycogen stores to stimulate lipase production to destroy fat AND you damage and lose muscle tissue.


      High intensity strength training is the best way to build muscle and stimulate fat loss. It's okay to do some running here and there in ADDITION to HIT, (especially sprints), but if jogging or long distance running is your only exercise, you'll find it's counter-productive, because even if you do lose fat (which you can just do to caloric deficit), you're not building a foundation for increased metabolic activity or strength.

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      • #18
        1



        I recommend the next time you're out, stop by Barnes & Noble or something and pick-up the "Primal Blueprint". I read a lot of GREAT stuff here on the forum, but the book is a great "go-to" with a lot of the questions that are asked all over the forum.


        It is good, though, to get opinions from everyone, because everyone is different. Like others have said, drop to less than 50g of carbs per day. If you're having trouble counting, use www.fitday.com .

        It's free and it helped me a lot. The way you exercise is also VERY important.


        Good luck.........and buy the book...

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        • #19
          1



          @Brti, I have actually read the book (read it before I started doing PB), but still left me with some grey areas (e.g., what to do if you plateau while eating low-carbs, but maybe I just missed those pointers). And I am using a calorie/carb counter (CalorieKing's PC software), so I'm definitely not eating over the 'weight-loss sweetspot' carbs and definitely am under maintenance calories, but I'm going to try getting down to 50g carbs or below to (hopefully) speed up the weight loss.


          @PrimalJAK, I definitely have added high-intensity strength training (actually, was doing that before I started PB too). So, I'm not just running. I made the assumption (possibly incorrect), that I'm running in a glycogen-depleted state. Even my 'slow' runs are difficult now (I'm assuming because I have no glycogen left), and I definitely couldn't do a tempo run now if my life depended on it, lol!


          Low- and moderate-intensity running still uses glycogen stores (for example, marathon runners run aerobically and use high levels of glycogen--this is why they need to supplement with carbs during the race to avoid 'bonking&#39. It's true high-intensity uses a higher ratio of carbs/fat, but low-intensity still uses carbs, so assuming I'm starting every run essentially 'bonked', or very close to it, shouldn't this activity then burn primarily fat, and thereby increase weight loss??? Sorry, I guess I'm just confused about this...


          I actually am in a position where I don't WANT to gain muscle, because that would increase weight, and hinder my running. I primarily want to lose fat (and if I lose a little muscle along with, I'm actually OK with that, for the reason listed above). I have WAY more muscle (especially lower-body) than your average runner, so shedding some wouldn't be a bad idea (not saying I'm aiming for muscle loss, but my legs could stand to get a little lighter, lol!).

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          • #20
            1



            Great! So you know that 50-100g carbs/day is "effortless weight loss" and less than 50g is "rapid weight loss". So you already knew the answer to your question?


            It seems like you want to lose weight fast, but you said you were eating "less than 125g (most days below 100g)". That in the maintenance (no loss) to effortless weight loss. So you're not going to lose weight or you'll lose, but not fast.


            Keep it under 50g and see what happens...


            Good luck!

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            • #21
              1



              Yeah, I was just worried that I pretty much hadn't lost anything for 5 days (eating for the most part in the 'effortless' category), but I'll give it more time and lower the carbs even further...


              So, I guess my only question then regarding the carbs is if additional exercise doesn't allow for more carbs, but still weight loss? If I'm exercising more than PB recommends (a 'compromise&#39, wouldn't that then mean I can eat more carbs yet still lose the same or more than someone following the typical PB exercise recommendations and eating the same # of carbs?

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              • #22
                1



                Stop using the scale! The scale is notoriously inaccurate. Use how your clothes are fitting, what your measurements look like, how you feel, how you're sleeping as indicators of success, not a number on the scale. If you must weigh, only do it once a month.


                And the more carbs you eat, the harder it will be to lose weight, regardless. Go zero-carb, or as close to it as possible, for a while. Trying to have more of something that's bad for you is not a smart thing to do, is it?


                Also, it's not a plateau until it's gone on for eight weeks.

                Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

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                • #23
                  1



                  Motivation ... you need results after a week to keep up your motivation?


                  How hard IS living Primal, after all? The food is yummy, you sleep well, after the initial adjustment you usually have no particular cravings --- why should continuing need all that much motivation?


                  Now a low-fat low-calorie diet with carbs in bitty frequent portions, making the famine alarm bells ring with deafening ferocity -- THAT needs motivation to continue!


                  I'd say -- give yourself time to get used to the food, work out recipes, rest up from chronic cardio injuries, slowly change your workouts, and then in 6 months look back over it all and see how far you've come and whether there's anything more you need to change.


                  You want lighter legs so you can run marathons better? Well, maybe you need to do that. How many marathons do you wish to run? Can you remember when you set that goal, and what motivated you at the time? Maybe after a year or two of other fitness and health achievements you might have different standards for what constitutes success? I see some of those videos of people in five-fingers running around the woods, or doing nearly unbelievable slow gymnastics using all of their incredibly strong bodies. It's awfully impressive. Jumping around rocks and logs, vaulting over fences, running barefoot ... it all seems like it would be a lot of fun. All the agility and energy. Perhaps that might be more fun than slogging through mile 26? Or not ... we all are different.


                  I assume you're a fairly young person? It ironic, but usually young people feel a terrible urgency, while the most elderly seem to feel they have all the time in the world.

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                  • #24
                    1



                    If you exercise more that PB recommends it depends on what type of exercise we're talking about here.

                    If you are a runner and you're trying to loose FAT, you'll find that your exercise regimen that most runners are used to would be completely counter-productive to what you're trying to do.

                    It also sounds like you're body hasn't adjusted to the switch yet. When you eat very low-carb. high fat, mod. protein, your body should not feel tired or drained prior to your work-outs. If it does, it means your body is still used to using carbs to fuel itself up. Once it switches to burning fat for fuel, you will feel completely different.

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                    • #25
                      1



                      Little of topic and not intended to offend any marathon hard-corers, but from an esthetical point of view I think a physique of so many people on this forum who are into primal ways of exercising, like piano-doctor-lady is talking about, is so much more attractive than that of a hard-core marathon runner or hard-core body-builder.

                      As a side note, I know many marathon runners and many body-builder (my best friend owns a gym where we hang out all the time), and so I had a lot to compare to.

                      Plus, all the primal way of exercising are just so much more fun. It's basically play all the time.

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                      • #26
                        1



                        @Griff, wasn't trying to exercise a lot just so I can 'up' my carbs, but I find eating less than 50g is difficult. From what I gathered from reading PB, most days should be LOTS of veggies, some meat, and fat. If you eat veggies beyond just salad greens, the carbs do start to add up, and I find it's easy to surpass 50g. In no way do I intend to eat 'junk' carbs, but was PB really intended to be zero-carb, or close to it? Unless I completely understood Mark's message, most PB diets should contain LOTS of veggies, some nuts, etc., all of which contain carbs. I'll try to stop looking at the scale so much...just an old habit that's hard to break, I guess.


                        @Piano-Doctor-Lady, I don't think I will have motivation isuses in a few weeks (I hope), but so far, I can't honestly say that I DO feel better on PB...maybe, hopefully, that will change when I get better adapted. That's all I meant by motivation...hard to force new habits on yourself when you don't see the light at the end of the tunnel (yet).


                        And I am one of those 'weirdos' who enjoys running long-distances, not because I think it's 'healthier' than other forms of exercise, but simply because I enjoy it. I'm not one of those run/walk 5-hour marathoners, I'm a three-hour marathoner, with significant goals (before I got injured, at least). I'm still holding out hope that I can become an even better runner, but being light is definitely part of that equation!

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                        • #27
                          1



                          @panthek: That's for after you've reached your goal weight. Until you do, cutting back on carbs works to get you there. Let's see a sample daily menu and I'll bet you'll get some good feedback.

                          Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                          Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                          Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                          My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                          Comment


                          • #28
                            1



                            Okie Dokie! Here's from Wednesday, for example (I'm away from home for a week, so I've had to eat out more often than I'd like, but...)


                            B: Protein shake (after workout), 110 cals, 4 CHO, 17 protein, 3 fat


                            L: Chipotle burrito bowl w/steak, lettuce, salsa, guac, veggies, cheese, 660 cals, 32 CHO (might be lower than this, but I think their guac scoops are really two servings, not one, and have been counting them as such!), 46 protein, 42 fat


                            S: 1/4-cup macademia nuts, 230 cals, 4.5 CHO, 2.6 protein, 24.7 fat


                            D: Boston Market quarter-chicken, 2 servings green beans, fish oil, calcium (can't make myself swallow the horsepills, so take the 'Tums' version instead, which has a tiny bit of sugar...), 440 cals, 18.5 CHO, 48.5 protein, 21.5 fat


                            So, total is 57% fat (93.2g), 12% CHO (59 g), 31% protein (114g). I also lifted for ~30 minutes, and ran roughly 5 miles.

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                            • #29
                              1



                              Watch out for the omega-6 in the restaurant stuff. Am I correct in assuming you don't eat out every day?


                              The alleged reason that nuts stall progress is the 06 so maybe that could become a potential problem (though I still think it is too early to tell)

                              Comment


                              • #30
                                1



                                Way too many carbs and not nearly enough fat - not if your goal is weight loss. Cut down on the green beans, the salsa, and the dairy.

                                Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                                Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                                Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                                My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                                Comment

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