I'm worried about muscle loss as well. I've read that muscle loss is normal during weight loss, but to maintain or have a less severe decrease you need to lift heavy things. I was informed of a workout regiment from paleobird regarding a workout from Mark Sisson called Primal Fitness. It's free on this website, so check it out. I read through it and it's actually a really good program. You lift heavy once a week by using body weight type workouts, push ups, squats, etc, with several levels from easy to hard. The remainder involves moving around by walking, riding a bike and doing something that's fun for you. He also recommends sprinting once a day, but that is also a routine with levels.
For me, I lift heavy for 15-20, do a short 30 minute yoga routine, and hike once a week. I would like to incorporate sprinting into my routine as well, but that will happen when I feel comfortable. I have run up a couple of the sections when I'm hiking, so that may count.
You may want to consider the following for yourself... My primary focus is on eating properly, losing fat, and becoming healthy. Once I reach my goals, I'll focus more of my energy to gain weight through building muscle. Be patient, it will all come together. You'll find what's best for you.
Last edited by dob; 05-11-2013 at 07:35 PM.
Dinner: 5:00 pm
5 oz Lamb Chops, 2.5 oz Wild Sockeye Salmon, 5.5 oz Asparagus, 2 Tbsp EVCO, 1 Tbsp EVOO, 1 Tbsp MCT Oil, 2 Brazil Nuts
Carbs: 6.2 (2.6 net carbs)
Fats: 154 (76%)
Protein: 93 (20%)
Carbs: 19.2 (4%)
I just ordered some of US Wellness Meat's liverwurst. I think that will make a good warm weather alternative to cooking.
Day 23 - May 12, 2013
Pretty close to falling under 200 dob, good jobI
should have logged my weight the day I started on here but I'm pretty sure it was 227.5 on May 4 and today I"m at 220! I am so happy and this motivates me to keep on. I can't each much after a day of fasting. I did start with broth and the ate 2 hours later but it took me several hours to finish my 2 egg omelette. Today is supposed to be a fasting day but my youngest wants to have a Mother's Day supper(pretty sure ill be the one cooking). Happy Mother's Day.
Happy Mothers Day Marcie! Little ones are WAY more important at this point for sure
This mornings measurements:
FBG 94 (forgot to take chromium last night but am happy w anything under 100 for now)
Weight 146 again happy to not have gained because it ate too much yesterday.
Dob-thx for your input! Funny thing, I actually own the PB Fitness bk but its at my house in NY stored in some box. I won't have access to it until the house sells unfortunately. However, you mentioned its free here so I will check that out. With my illnesses I lose muscle incredibly fast so am pretty worried about it. Just getting back to working out minimally, I have very little muscle as is it.
You are right though, my focus should be making healthy choices and doing what I can.
Today I will indulge a bit more that I should as well because it is Mother's Day. Hubby will BBQ chicken and make a big salad, yummy! Dessert will be chocolate covered strawberries-90% cocoa for the chocolate.
Breakfast was a green smoothie w loads of greens 1/2 cup mixed berries, 1/3 of an avocado and about 8oz of coconut milk.
Lunch was a bog ole salad with beets and all sorts of yum mines from Whole Foods!
Yeah, over on cals and likely upwards of 60 carbs today but all on good stuff-no major indulgences that will put me in a fog, that's just not worth it!
Great job everyone!