Conference rocks::weight_control

    
    Jim,
    
    I know what you're saying about a busy schedule - somedays
    it just seems there's no way to fit it all in.  However, once
    you make exercise part of your routine, AND a priority, not
    only does it fit in, but it gives you energy to do all those
    other little things.
    
    You mentioned winding down after work - I use my workouts to wind
    down.  If I didn't get right to it before anything else when work
    is over, half the time I wouldn't do it.
    
    There are three keys to successful exercise: Frequency, Intensity,
    and Duration.
    
    Frequency = 3 to 5 times a week
    Intensity = 60%-80% of your target heart range
    Duration  = 20 minutes minimum
    
    (I was going to put this in a reply to another note, so there may
     be more here than you're interested in :-) )
    
    Many people think that if they can't workout every day, then they
    won't make progress.  Others think that ten minutes every day is
    better than 3 half hour workouts per week.  The best way to get
    started is to pick the low end of the above ranges (3 times a week,
    20 minutes at 60 percent of you target heart rate) and slowly
    work your way up.  (People just starting out, with little exercise
    history and lots of weight to lose, may need to start out with less
    than 20 minutes in the target range).
    
    
    Suggestions for getting started :
    
    o Go for long walks - could your wife take walks with you ?  That's
      a great way to chat and have some "quality time" while getting your
      exercise
    
    o Walk at lunchtime
    o Jog at lunchtime
    o Go straight from work to a health club for an hour
    o Workout in the morning 
    
    Hope some of this helps!!!
    
    Karen
    

    One other point on the last note.  The longer you keep your heartrate
    at 65% the more *fat* you'll burn up, and after all, that's what you
    want, fat off, not weight...(^'
    
    I made myself get up at 5am and start walking.  I started with 2mile,
    then built up to 6 mile.  Now, I've added 2 aquarobic classes and
    rowing.  But I made a very very conscious decision to exercise with the
    weight loss and have now become so addicted I can't stop.  My job makes
    it very hard to break at lunch or after work, and mornings suit me.
    
    If you increase your heartrate to 75% before you've lost your fat,
    you'll lose more muscle than fat.  The best way to guage this is to
    take measurements, when they drop you know you're losing fat, when the
    scales drop suddenly and in large amounts, you know you've dropped lean.
    
    I'm now the same size I was 12 years ago, but I weigh 20lbs more.  When
    I finally reach the level I'm meant to be, I'll weigh 26lbs more but be
    the same size.
    
    Good luck...
    
    ...dale 

    
    Dale, 
    
    	I think your loss is very impressive, along with your attitude!
    
    	Keep it up!
    
    	One thing in your message I wanted to clarify though... 
    	It is believed that if you work out at the lower end of your
    	target range, you will burn more fat than carbohydrates, and
        that you should exercise longer than when you are at a higher
    	rate (It varies between individuals, but for some period of
    	time when you start to exercise, you burn carbos.  As the duration
    	increases, you begin to burn fat, then slowly more fat and less
    	carbos, but you never burn just fat.  I've heard 15 minutes before
    	you start to burn fat, but like I said, it varies from person to
    	person.)
    
    	However, exercising at 75% of your maximum heart rate will NOT
    	cause you to burn muscle.  You do not 'burn' protein when
    	you exercise, and muscle is much harder to lose than you think.
    
    	The phenomena you describe with the scales is this.  When the
    	scales are dropping, you are most likely burning lots of fat
    	and building some muscle.  When the scales are constant, you
    	are most likely adding as much muscle as the fat you are losing.
    	When the scales go up (and you are following a regimen like yours),
    	you are probably adding more lean than the fat you are losing.
    
    	Of course, if you are not exercising and are not eating properly,
    	the above does not apply :-)
    
    	Just wanted to clear up a couple things, because there is still
    	a lot of confusion surrounding lean body tissue.  I love your
    	approach to weightloss and know personally how well it works!
    	Just don't be afraid to go up to 75% percent of your maximum
    	heart rate... it's good for the old cardiovascular system, and won't
    	harm your progress!!!
    
    	Karen
    

    Thanks Karen, whatever it was, I lost 3% fat last month.  To date, I've
    lost 14% and have 9% to go.  I work out six days a week for a minimum
    of 60mins one day and 105mins the other five.  For me, the longer I
    workout at the lowest end it is much more satisfying than doing any
    high impact workouts.  They do have them in aquarobics where I workout.
    
    I like most need to enjoy what I'm doing to maintain.  Funnily enough,
    walking up steep hills is one of my favourite times during my 6 miles.
    The liferower this weekend, should be interesting, and I'll just increase
    it to 20mins each session.  As long as I have my walkman in the gym I'm
    fine.  
    
    But, exercise is addictive.  I can't imagine not getting up and going
    out.  My one day of rest is when I have guests over each week.
    
    Now all I have to do is find a way to continue with it all when I'm in
    the States in May.  (^'
    
    Thanks again,
    
    ...dale

    
    	That's great Dale!
    
    	I hope I didn't sound as though I was criticizing your 
    	methods, exactly the opposite.  I only meant to clarify
    	the "muscle loss" theory.  
    
    	Also, you are right about liking what you are doing.  I switch
    	off with my exercise every time (stairmaster, running, aerobics,
    	treadmill) so I don't get bored.
    
    	Keep up the great work!
    
    	Karen
    

    
    Re .0
    
    Boy, does that sound familiar.
    
    I'm in just the same position - I commute to work, and find myself
    with 2 hours of private time a day in which to eat, talk to my SO,
    and make sure my cats still recognise me!
    
    I get demotivated when, occasionally, I do get time to do a half-hour
    of something because I know it won't be regular, so I don't bother.
    
    On hating exercise generally - I've been a total sloth since
    schooldays. In fact, while I was at school too. I started running
    though about six months back (before work intervened) and to my
    amazement it was very enjoyable after the first week or so. I'd
    like to find time to do it again.
    
    On fitting it in - I agree that it can be a real problem. 
    I got up at 5.00am for a while to run, but I ended up so tired from
    lack of sleep at the end of a week that it didn't seem worth it.
                                 
    One interesting comment I came across in the T-Factor diet book......
    If you're inactive, and you start fat-burning-type exercise
    (I.e.aerobic), you may see the scales go up a couple of pounds
    temporarily. Apparently your muscles, startled by the call to action,
    load on some extra glycogen (=quick energy) to be ready for next
    time. Glycogen binds with water, so you retain a bit more water
    than usual. Y'know this stuff - it's the same magic water that you
    lose when you start a daft diet. ;-)
    
    'gail
    
    

My problem is almost the same as the base note. I have to loose between
16.5 and 22 pounds (for more details see my intro in 2.216) and I *know* 
that I can only do it by starting exercising again. I was always doing
some kind of Ballet and Jazz-Dancing until I stopped about 3 years ago.
And since then my body gained and gained.

The only thing I would maybe like to do again is Jazz-Dancing, but it's not
easy when you are so heavy, all the running, jumping and turning. And, also, 
it doesn't look very nice ..... I tried Squash, Aerobics, Weith-lifting,
and a lot more but I did those things only because I *had to* and not 
because I liked it - no sense, I guess.

Maybe that's one reason why I lost interest in it. Others are for sure lack
of time and lots of other interest. (My main-hobby are books, I can sit
and read for hours....and it's soooo comfortable to eat something meanwhile...)!

Well, and now I have heard of a "Slender-You" program here. Does any of you 
have experience with this? They tell you, you won't loose weight but inches -
well, never mind what the scales say, I wanna look good!

I would appreciate any inputs to this question. If you don't know what
this program is, I will explain it, but as it comes from the USA I guess
you people out there will know quite a lot about it?

Thanks for any help,
Billie

	There's some discussion of Slender You (and other such salons) in
	topic 66.

	Beverly