Let's talk about fat.

[High Fidelity]

Yes, we are thinking alike here! I love being outside and doing stuff, like swimming, hiking, playing catch with my son. And I do love walking, but when it's a "chore", like "OK, I have to go walk or I'll get FAT, ugh, I don't feel like it", it rapidly loses the fun factor. I love a quick walk around the block, but when I'm out there for 30 minutes, I find myself thinking "Ugh, I'm so bored!" Sad, I know. And I live in a great little neighborhood, all quiet little picturesque streets. Maybe I just need an attitude adjustment. What I really love is riding my bike, but another CFer kinda killed that for me by telling me that walking is better exercise. Sigh.

As for my hubster, I'm torn between trying to be patient and gradually encourage him to make healthier choices, and thinking "OMGOSH he's gonna be 50 soon and he's got diabetes, we need to change things NOW! Red alert!!!"

*shrugs*

How about an audio book? Chapter at a time while walking Who knows, maybe the book will be good and incline you to walk further

 

[Inkachu]

The key is to slowly introduce good foods without making a big deal out of it. Find a beverage he can drink that is good. We drink black cherry concentrate no sugar added. You can make lots of breads that are based in something other than white flour. Don't even tell him its good for him. Tea with honey and lemon is so much better than tea with sugar. Instead of soda, iced coffee.

The black cherry drink has been fantastic, no sugar, you make it to the strength you want and tell him its for inflammation - it really helps with arthritis and absolutely was a miracle for my husband's gout. We only found out about it being good for arthritis after we'd been drinking it for awhile and my husband realized his knees didn't hurt anymore. Then my sisters tried it... now we all order it by the case. $6.50 per 12 oz concentrate (free s&h for over 35$). Make 10- 12 lg glasses. We figure that less than gatorade. We had been drinking gatorade when we got off of soda.

He really needs to know the consequences of diabetes. Over time they are terrible.

We order from Vitacost but amazon carries it also. I don't like paying for shipping. See if any of your grocers carry it.

Bear in mind that my hubby is the cook in the family I'm hazardous in the kitchen, and I'd rather just make a sandwich than use the stove. Now, my husband doesn't mind this at all, he loves to cook and gladly fills that role. And he can make some amaaaazing dishes that are perfectly healthy. It's just a matter of getting him to STICK with those habits

He's perfectly aware of the healthier choices. He drinks a ton of water, but that doesn't stop him from grabbing a Coke a little too often.

So where do you get the cherry concentrate? Neither of us like cherries or cherry flavored things, but I'd be happy to give it a try if it might help his psoriatic arthritis.

 

[Inkachu]

How about an audio book? Chapter at a time while walking Who knows, maybe the book will be good and incline you to walk further

Knowing me (Mrs. Clumsy) I'd be distracted and fall into an open manhole

I think I'm going to just try shorter walks for now. I still do them 7 days a week, so that's pretty decent, right? I also have a dog who goes absolutely ballistic with excitement if he thinks he's going on a walk with me (I have video lol). So if I wanna change it up, I can be yanked around by an annoyingly persistent hound dog who wants to sniff everything

 

[High Fidelity]

Knowing me (Mrs. Clumsy) I'd be distracted and fall into an open manhole

I think I'm going to just try shorter walks for now. I still do them 7 days a week, so that's pretty decent, right? I also have a dog who goes absolutely ballistic with excitement if he thinks he's going on a walk with me (I have video lol). So if I wanna change it up, I can be yanked around by an annoyingly persistent hound dog who wants to sniff everything

Yeah I hear ya I twisted my ankle walking off a curb doing that LOL.

 

[bhsmte]

OK, there's "brisk, refreshing walk" and there's "exhausting, painful walk". I prefer the former. A mile a day is a bit much on my old, decrepit body lol. I love walking every day, but think I'm gonna cut back a little on the distance. Plus, I get BORED when I'm walking. Exercise is just... boring. Unless you're doing something fun, obviously, like playing with your kids or something. Anywho.

What would an exhausting painful walk be like to you?

I understand the boring part, but any type of quality cardiovascular activity that induces positive physiological change over time, is going to be repetitive, non stop and require one to challenge themselves.

 

[Inkachu]

What would an exhausting painful walk be like to you?

I have issues with my right knee and my left foot (the knee is more recent, the foot thing has been for almost 20 years), so if I'm doing too much, I'm in pretty hefty amounts of pain when I try to walk. The bike seems to aggravate my knee more, and walking too much aggravates my foot. It doesn't keep me from being active, I still do SOME form of exercise every day. But until I lose some more weight, and get some strain off my poor little body parts, I have to be careful. Wouldn't do much good to injure myself and be laid up.

I understand the boring part, but any type of quality cardiovascular activity that induces positive physiological change over time, is going to be repetitive, non stop and require one to challenge themselves.

That's not a very encouraging thought lol. I guess I should focus more on the ends than the means. It's really all about my attitude. I need to focus on being grateful that I'm healthy and able-bodied enough to go out walking, period. Many people can't. And even if I don't see instant results from it, I know I'm still doing my health a big favor every time I go out. *pokes forehead with finger* Attitude!

 

[DZoolander]

I always found a nice walk to a musical selection I chose - while looking at the sky/clouds - the trees/just enjoying nature...while keeping walking tempo to the beat - to be fun actually. lol

 

[Andrea411]

Bear in mind that my hubby is the cook in the family I'm hazardous in the kitchen, and I'd rather just make a sandwich than use the stove. Now, my husband doesn't mind this at all, he loves to cook and gladly fills that role. And he can make some amaaaazing dishes that are perfectly healthy. It's just a matter of getting him to STICK with those habits

He's perfectly aware of the healthier choices. He drinks a ton of water, but that doesn't stop him from grabbing a Coke a little too often.

So where do you get the cherry concentrate? Neither of us like cherries or cherry flavored things, but I'd be happy to give it a try if it might help his psoriatic arthritis.

We order from vita cost. But I ordered 30 bottles, for us and some family. Thats how much we like it and how well it is working for my husband's gout and our arthritis. Sometimes we add it to ice tea but we like cherries. I bought dried cherries also. But if you don't like it ?? We all love it.
black cherry concentrate - Vitacost

 

[Hetta]

Inka: steroid shots work!

 

[Hetta]

I spend a lot of my time on the treadmill simply because my exercise needs to be done before work, and so I rise at 5am and get on the treadmill. I typically have 45-60 minutes of walking at anything from 1%-10% incline. I hope to get one of those more expensive treadmills that goes above 10% some time soon. I change up my walk every day, but I can no longer run due to inherited tendencies to OA i.e. my knees are deteriorating according to an x-ray. This was the worst news I have had in a long time. Also, OA in the hip. Damn those doctors and their machines that can see the bones. But I am doing as they said and graduating to "more gentle" exercise, the expression of which makes me imagine myself with a walker very, very soon. When I can, I walk outside, and I am on vacation at the moment in Europe and we have hiked some very long, wonderful hikes, and also walked around our cities a LOT. This is good because I have a tendency to have a pig out when I am "home". It is noticeable that I also tend to lose my connection with the English language, lol.

Every other day I use barbells for resistance training and also kettlebells. I also have a punching bag but it has covered dust for a long time. I think that I have kept stronger than average for my age because this has been a routine I have followed for many years. I also horse ride English style, which is very good lower body exercise, and swim, which is great for cardiovascular and of course it is non weight-bearing. Swimming is simply one of the best exercises out there, especially for old ladies such as myself. I try to challenge myself to swim one more lap each time.

And now I have typed all that, I feel exhausted, lol. But today is another hike in glorious countryside.

 

[Inkachu]

We order from vita cost. But I ordered 30 bottles, for us and some family. Thats how much we like it and how well it is working for my husband's gout and our arthritis. Sometimes we add it to ice tea but we like cherries. I bought dried cherries also. But if you don't like it ?? We all love it.
black cherry concentrate - Vitacost

Hmm, those are pretty good prices, too. Thanks for the suggestion!

Inka: steroid shots work!

But I'm chicken!!!

 

[Inkachu]

So I took a shorter walk yesterday, but I took along a "sky ball" (about the size of a softball and bounces REALLY high) and bounced it the whole time to not only work my whole body, but make it more fun! That was more enjoyable than just plodding around town for 30 minutes.

 

[Andrea411]

So I took a shorter walk yesterday, but I took along a "sky ball" (about the size of a softball and bounces REALLY high) and bounced it the whole time to not only work my whole body, but make it more fun! That was more enjoyable than just plodding around town for 30 minutes.

Dr. Oz, who has given me a lot of good weight loss advice said this past week. Do a cardio work up 4 times a day. 40 seconds fast (get heart rate up) rest 20 seconds do 4 times consecutively. He said you will actually lose weight more while resting if you do this. I haven't tried it but his research is good. I will. Plus people who get their cardio up every day for 5 minutes or more have almost a 50 % less chance of heart attack. (5 yr study).

Thirty minutes of a good walk every day is usually all the exercise you need. We have a little farm, I refuse to exercise - enough work ALREADY. Plus we have part time jobs. I'm 59 hubby is 70. But I am going to try the cardio. As we grow older, the awareness that one or the other will have to care for each other weighs on me. I do not want to burden him. He is in better shape then me. One of the reasons we continue to keep the farm and work is to stay in better shape physically and mentally.

of course the extra money helps too...lol

 

[Sir Robbins]

no spouse but I gained 80 pounds in 2011..... I lost 40 of it throughout 2012-2013 but am stuck right at 200... I need the other 40 gone by Christmas time and I can't seem to lose it. I also have medical issues in my way like knees that will be replaced this fall with surgery and nerve issues. Idk. I would not think bad of someone who gains weight because, well, I did and 80 pounds of it. There is usually a reason behind it. Mine was major depression at a serious point. I have had it since 2001 and it has never gone away.

 

[bhsmte]

I have issues with my right knee and my left foot (the knee is more recent, the foot thing has been for almost 20 years), so if I'm doing too much, I'm in pretty hefty amounts of pain when I try to walk. The bike seems to aggravate my knee more, and walking too much aggravates my foot. It doesn't keep me from being active, I still do SOME form of exercise every day. But until I lose some more weight, and get some strain off my poor little body parts, I have to be careful. Wouldn't do much good to injure myself and be laid up.



That's not a very encouraging thought lol. I guess I should focus more on the ends than the means. It's really all about my attitude. I need to focus on being grateful that I'm healthy and able-bodied enough to go out walking, period. Many people can't. And even if I don't see instant results from it, I know I'm still doing my health a big favor every time I go out. *pokes forehead with finger* Attitude!

Are your knee and foot problems from a specific injury, or more chronic in nature?

Certainly, the more weight you bear, the more trauma to the joint, but that same weight bearing activity, is what stimulates the body to lose fat. Which is why, baby steps are in order. As you lose a little, the trauma to the joints lessen and hopefully take care of that problem, or at least reduce it.

 

[bhsmte]

Dr. Oz, who has given me a lot of good weight loss advice said this past week. Do a cardio work up 4 times a day. 40 seconds fast (get heart rate up) rest 20 seconds do 4 times consecutively. He said you will actually lose weight more while resting if you do this. I haven't tried it but his research is good. I will. Plus people who get their cardio up every day for 5 minutes or more have almost a 50 % less chance of heart attack. (5 yr study).

Thirty minutes of a good walk every day is usually all the exercise you need. We have a little farm, I refuse to exercise - enough work ALREADY. Plus we have part time jobs. I'm 59 hubby is 70. But I am going to try the cardio. As we grow older, the awareness that one or the other will have to care for each other weighs on me. I do not want to burden him. He is in better shape then me. One of the reasons we continue to keep the farm and work is to stay in better shape physically and mentally.

of course the extra money helps too...lol

As a general rule, higher intensity interval workouts derive greater physiological benefits than long lower intensity workouts.

It is not so much the duration of the exercise, but the quality of the exercise that induces the changes.

For instance, if person A runs 6 miles a day at a 10 min per mile pace and person B runs 3 miles a day at an 8 minute per mile pace, person B will test out with a higher level of fitness, because they are pushing their cardio respiratory system to a higher level. person B will also likely burn more fat at rest, because their exercise intensity, requires glycogen to be readily available to meet the demands of the exercise.

 

[Inkachu]

Are your knee and foot problems from a specific injury, or more chronic in nature?

Certainly, the more weight you bear, the more trauma to the joint, but that same weight bearing activity, is what stimulates the body to lose fat. Which is why, baby steps are in order. As you lose a little, the trauma to the joints lessen and hopefully take care of that problem, or at least reduce it.

The foot is chronic. It can be improved with doing stretches and generally pampering it, but I get distracted and forget or don't think about it, and then I wind up hurting. I never let it stop me, but it's probably not a good idea to just ignore the pain and use my foot anyway. I'm stubborn, I guess. It's definitely kicked up a notch since I walked quite a bit over the past week. I need to chill out and not push so hard right now

The knee, I have no idea what caused it. It comes and goes, but it's been around for a while (few years) so it's probably chronic by now. Again, if I stretch it diligently and watch how hard I push myself, it's usually OK.

You're right about the baby steps. I tend to be an all-or-nothing person, and I need to listen to my body when there's pain. Pain means chill out. I can still go for walks and bike rides, just don't push so hard. It's OK to do 15 minutes instead of 30. I just need to repeat that to myself.

 

[mkgal1]

I haven't tried this (yet)......mostly because I've not been motivated to join a gym and go by myself, but I'm believing this theory (as I've tried all the other exercise plans, it seems, with no real change---other than increased strength and endurance):

Author Jonathan Bailor makes a bold statement: that you only need 20 minutes of exercise per week to boost metabolism and burn fat. Yep, just 20 minutes, nothing more … and guess what? The science appears to support this.

Bailor does say (in one paragraph) that 20 minutes should not be all the activity you do each week. He is actually an advocate of 10,000 steps a day and he strongly urges you to keep moving and doing activities that you enjoy. So if you like to run, keep running, but don’t think that training for a marathon will help you lose weight (it won’t). If you like to take a Zumba class for the energy, then by all means keep attending, but going six times per week is overkill and could very well leave you up a dress size, not down.

His mantra is “smarter science,” using what we know (via over 1,000 studies) to maximize our bodies’ metabolism. A healthy metabolism means you’ll be lean, energetic, and strong.~The Science of Slim: Exercise For Only 20 Minutes a Week? - Diet, Health and Fitness Tips Lisa Johnson Fitness

 

[mkgal1]

Dr. Oz, who has given me a lot of good weight loss advice said this past week. Do a cardio work up 4 times a day. 40 seconds fast (get heart rate up) rest 20 seconds do 4 times consecutively. He said you will actually lose weight more while resting if you do this. I haven't tried it but his research is good. I will. Plus people who get their cardio up every day for 5 minutes or more have almost a 50 % less chance of heart attack. (5 yr study).

The number I've recently been reading is "30 seconds" as that's what employs *all* our muscle fibers--including fast twitch fibers (and using those is what burns fat stores instead of muscle). If we can do something for more than 30 seconds....our body uses our muscles that can endure longer, and from what I understand, the body then taps into muscle....not fat...for the fuel for that activity.

Personally.....I believe what I see my body respond to (since there's so much conflicting advice about everything).

 

[bhsmte]

The number I've recently been reading is "30 seconds" as that's what employs *all* our muscle fibers--including fast twitch fibers (and using those is what burns fat stores instead of muscle). If we can do something for more than 30 seconds....our body uses our muscles that can endure longer, and from what I understand, the body then taps into muscle....not fat...for the fuel for that activity.

Personally.....I believe what I see my body respond to (since there's so much conflicting advice about everything).

Wrong.

When someone performs an activity for longer than 30 seconds, the body does not break down muscle to use for energy. Whoever stated that, knows little to nothing about the physiology of the human body.

The only time muscle would be broken down to be used as fuel sources, is when the following occurs:

-There is inadequate glycogen stores (sugar) available
-The body has been in relative starvation mode
-Inadequate amounts of the 6 essential amino acids are consumed

It is very cumbersome, for the body to break down muscle tissue for energy and especially so during activity, because it is inefficient.

When a person exercises at an intensity level that does not allow them to continue past about 2 minutes, they are burning almost exclusively glucose, because it takes the aerobic system a couple of minutes to kick in to make the activity aerobic and be able to tap into fat for energy. Even when a distance runner runs 5 miles, they are still burning mostly glucose/glycogen to supply the energy to continue.

Here is where the impact comes in. When someone performs high intensity interval work, they are burning almost all glucose during the activity. When at rest, their body then tends to replenish glycogen and glucose stores from the adaptations the body makes from the activity and this person will then burn much more fat at rest, so the glucose can be stored for exercise. Same is true for distance endurance athletes, they burn a higher level of fat at rest, so glucose can be used to replenish glycogen stores.

In other words, fit people become fat burning machines at rest, not during the exercise.