Weight Loss

Hey everyone, hope everyone is feeling fine and outta sight! I mean Dyno-mite!

Okay, enough of J.J Walkerisms...

The basics of fat loss starts with finding out approximately the number of calories you require daily, just to stay alive (RMR/BMR), then you need to figure in your activity level (Harris-Benedict) and you will come up with an APPROXIMATE idea of the number of calories you need to consume to maintain your current weight.

Next we want to create a caloric deficit. So consume 500 calories less and in 7 days you should THEORETICALLY lose 1lb of body fat while preserving our precious muscle tissue.  This is the concept of expending more calories than you consume.

For some this is all they need, plus exercising 3-5 times per week. For these people the fat melts away and they reach their goal easily. But for most of us, we have found that this just is not the case.

Why? Well, everyone is different, and most diet plans are a one-brush-paints all. Some of us are severely obese, some of us are only 5lbs from our goal weight, some of us have metabolic issues and the majority of us have varying SOMATOTYPES.

Who the, what the, huh? Somatotypes? Yes... these are body types that have very different physical characteristics and have very different METABOLISMS!!!

Each somatotype, regardless of gender, will also have various nutritional needs and exercise needs.  Yup. No cookie-cutter approaches. Each of us are unique and our approach to fat loss much be treated as such.

Now we are moving into an area that will discuss that not all calories are the same, not all people metabolize starchy carbs the same way, not all people build muscle the same way and some people can't even gain weight!! It can get really confusing.

No worries, I am gonna keep it very simple.

You'll need to take a really good look at yourself in a full length mirror, with just your undergarments on. Ask yourself...

Do I look like a PEAR, with a big ass, hips and thighs, but I have slender shoulders and a smallish upper body in comparison to my lower half? Do I resemble that Grimace character from McDonald's? Do I tend to crave sugary junk food items? Do I have a fair amount of muscle and at some point in my life did someone tell me I have an "athletic build" Then you are most likely a MESOMORPH

Do I look like Big Bird? You know, arms that are fairly thin, and thin legs that taper at the ankle but lots of fat around the chest, breasts, and stomach. Like an APPLE? Do I have a spare tire? Do I gain weight just by looking at food? Am I tired and sluggish alot? Do I seem to have alot of trouble losing weight no matter how hard I try? Do I like pastas, breads, and potatoes? Then you are most likely an ENDOMORPH

Do I look like a string bean? You know all arms and legs, thin shoulders, and hips, small chest and maybe even a longish neck, and I just can't seem to put on weight no matter how much I eat? Do I seem to have lots of energy and need very little sleep to function properly? Then you are most likely an ECTOMORPH

Now you may actually be a blend of two of these body types but one will always be the dominate one. So don't fight it, work with your body, not against it.  Here's some tips how to do that!

ENDOMORPHS - APPLES

You need to reduce you starchy carbs particularly breads and pastas, get your starch from sweet potatoes or boiled new potatoes. You need to avoid sugars, especially processed white sugar, and eat brown rice, not white. Your body type stores fat, and does not like to let go of it. Your body is sensitive to starchy carbs, so eat less of those and more veggies and the less sugary fruits like berries, peaches, pears and apples.  FIBRE is your friend. Oh and increase that protein intake but keep the fat low.  40-40-20 is your best bet.  

Also you may need to exercise more than 3 times per week. What actually works best for you would be low-medium intensity cardio sessions no more than 30 minutes at a time, or 2-30 min sessions per day.  This means lots of walking biking, swimming and dancing.  Do not get out of breath, break a sweat, but do not get out of breath because you need oxygen to metabolize the fat to burn it off, so sweat it out, don't work so hard that you are out of breath.  This is called Aerobic Glycolysis. This is how to melt that fat off.

Also when strength training your program should be using compound movements such as bench press, dead lift, squats, shoulder presses and leg presses because these exercises are great for overall strength building and because so many different muscles are being worked at once, you burn more fat and calories, because our muscles burn fat for energy too you know!!! Oh and you're better off being an early riser! Too much sleep will keep the metabolism for an endomorph at a stand still 6-8 hours is plenty. And if this was high school, the endomorph would be voted most likely to kill the ectomorph. Endomorphs clearly have the most difficult time losing weight and keeping it off.

MESOMORPH - PEAR

The mesomorph at their "fighting weight" is characterized by a good rate of muscle growth. Lucky them. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. An example is an Olympic gymnast.

In fact, the composition of the mesomorph provides the foundations for the best bodybuilding physique or individual seeking improvements in their physique. By keeping their fat levels down and their rate of muscle growth high, they are the ideal physique. Therefore, they will find it simple to build muscle, and if I may say so, they should take advantage of this trait and aim for a balanced physique.

Mesomorphs should train with basic exercises and continue a balanced meal program 50-30-20 of carbs protein and fats. Avoid the sweet treats and eat whole grains and lean protein. Aerobic/cardio activity should be kept at average maybe 3 times per week for 30 minute moderate intensity sessions, but focus on strength training. Actually come to think about it, the ECTOMORPH and the ENDOMORPH may join forces to beat the stuffin' out of that MESOMORPH.

ECTOMORPH - STRING BEAN

Many complain that being an ectomorph is just as challenging as being an endomorph. One of the goals an ectomorph should focus on when following a body type diet is creating more lean muscle weight. This will help fill out an ectomorph's figure.

This does not mean an ectomorph should indulge in greasy overly fatty foods. Doing so will only increase their risk of cardiovascular disease and high blood pressure, whether they are naturally lean or not. Rather an ectomorph should focus on eating multiple times per day and eating nutritious and calorie dense foods. Ample proteins, carbohydrates and fats should be included in the diet. Extra protein may help build more lean muscle. An ectomorph would probably do well to concentrate on more strength training exercises rather than endurance or cardiovascular exercises to help fill out their figure. An ectomorph needn't worry about buying skim milk but should drink 2% instead. Small changes like this can help an ectomorph fill out their figure and maintain a lean but shapely appearance.

I hope this helps a few people today to understand, that you need to work with your body, not against it.  KNOW THYSELF!

If anyone wants references regarding this post please e-mail me for the full listing.

Take Care

Coachdee, this was so insightful.  Thank you.  I'm so definitely an apple.  I've never understood why my stomach is so out of proportion and huge.  I will try those new ratios, and the new way of exercising.:)  I am going to have to train myself to not feel guilty if I'm not breathing hard!;-)  Is vegetarianism a pretty good thing for an apple as long as we get enough protein?

Yeah good question, will I be fine if I switch to wholemeal pasta or is it all potato from now on? Cos I don't really like potatos all that much!

God, sometimes this weight loss thing makes you feel like a small child doesn't it.

Read it and weep...  I still have the ass of the Pear that I've had all my life, but after putting weight back on over the last few years now I have the Apple belly too.

Coachdee, I have been meaning to email you - I need help.

I get usually around 24% protein, so I could increase that for sure.

I have already given up white bread, pasta, rice, sugar, etc.  Though I do find myself frequenting health food stores looking for an alternative grain with more fiber and nutritional value. Should I just forget about it and use only a limited amount of like, Nature's Own Double Fiber Whole Wheat bread? I've been having soy pasta instead of wheat - is that OK?

I finally started exercising on May 10.  Still no weight lost, but I can tell that I'm toning up, so at least I am seeing some result.  I worked up from 2 laps to 4 laps, and had been trying to increase my walking speed, but it sounds like maybe that's the wrong thing to do?  I generally break a sweat after my second lap around the track and am slightly out of breath halfway into my 3rd.  Should I slow down?  The way I make myself walk faster is to pretend that I'm late and so I have to just book it.  Instead, should I imagine that I'm on time, or have a few minutes to spare - no need to rush?  I am walking 4 laps (in lane 5) in 23 minutes (and I weigh 281). Should I walk another lap or two instead of trying to go faster?

Why, oh why must my body be the most efficient fat storage machine on the planet?

Starchy carbs (polysaccharides), are complex carbohydrates like breads cereals, pasta, rice, and potatoes. Of these, breads and pastas are the most processed. Processed foods are not a good thing, I mean they taste good, but they are very low on nutrients.

We need starchy carbs of course, it helps provide energy, but for some people, especially those with an endomorph body type, or those with metabolic issues such as insulin resistance and diabetes, starchy carbs can cause problems for us when trying to lose body fat. It would most likely help the Apple-Shaped Person to eat more fibrous carbs , reduce the starchy carbs to 2-3 serving sizes per day. Preferablly getting your starch from whole foods not processed foods like pasta and bread

Examples:

Fibrous Carbs

Asparagus, Green beans, Broccoli, Brussels sprouts, Cabbage, Carrots
Cauliflower, Celery, Cucumbers, Eggplants, Lettuce, Mushrooms, Green peppers, Red peppers, Spinach, Squash,Zucchini

Starchy Carbs

Potatoes, yams, sweet potatoes, oatmeal, corn, rice, peas, lima beans, tomatoes, popcorn, red beans, black-eyed peas, wheat, barley.

When selecting a starchy carb, go with whole grain, or brown rice, steel cut oats, and veggies like new potatoes, yams and sweet potatoes.

I am not saying remove them from your diet, just reduce them. It is because endomorphs cells and metabolisms have issues with sugars, and starchy carbs are broken down into glucose, which is a form of sugar.

Upon further studying the three types, I think I have qualities of both the apple and the pear.  Is following 40-40-20 still my best bet?

Nomore: About being the best fat storage facility in the world: To bad we can't find a way to turn all our store up fat into a new energy source. Wouldn't it be great if we could just "plug ourselves into our cars and go? A blessed side effect would be fat/weight loss at the same time!
:0)

Hi Coachdee.  I am having a hard time figuring out what body type I am in.  I am smaller and really don't have much to loose really (see my pictures).  I would say that i gain weight in my stomach and more on my upper body than my lower.  My legs pretty much stay slender...would this mean that I am an Apple?

Also, I do only eat brown rice but I love berries and fruit and sweet potatoes.  I actually at a sweet potatoe for lunch and had some blueberries, strawberries and a kiwi for snack.  Oh and I also had rolled oats for breakfast (this is a standard).  I know that these are sugars and carbs primiarly but I feel like if I cut them out of my diet there is nothing for me to eat that is healthy. 

Can you (or anyone else) help me figure out what I should have in my diet or take out.  I do not eat red meat or pork.  Everything else is fair game.

thanks.  love your posts.

DC, since you are so close to your goal, you need not worry so much, because you are following the principle of moderation and balance. You've exercised, and you are becoming a healthy woman! Kudos lady!

Fish and poultry are good for you, but if you are not eating enough red meat or green leafy veggies, you may have low iron and ferratin levels. Those can be checked via blood work from the doctor.

Berries are wonderful, all fruit is good for you, so are veggies! Sweet potatoes are great!  And Oatmeal (especially steel cut/long cooking) is tops, because these foods are also high in fibre!!!

You've really come a long way DCgirl... you never gave up on you.  That is what it is all about! Being healthy and loving yourself!

*sound of clapping*

tgarrison -  boy, isn't that the truth!

we should devote some of our brain cells to figuring out a way to power our tv's with exercise - if you had to exercise at a certain capacity to generate the electricity to make the tv come on...  you'd probably either a. watch less tv, b. get rid of all your fat and save a bit on your monthly power bill or c. make your kids exercise to keep the tv going, giving them a healthy head start in life.

if I could figure out a way to turn fat into money - I'd be the richest librarian in the world  :-)  ok maybe not... there was a 1000 pound man on a talk show once...  knowing how bad it is at my weight, I can only imagine the heartache that person felt

I think I'm a mix of Mesomorph and Endomorph. I definitely have the mesomorph body type, a lot of my fat is around butt, hips and thighs though I do stll have fat on my waist. But my waist is still smaller than my hips. But I hate sugary junk food items, I definitely lean towards salty stuff and I love carbs, my two big things are spaghetti and doritoes.

I think one of my major problems with dieting, or eating healthy, is that I'm a picky eater and I hate most healthy foods. I don't like most vegetables, I don't like most fruit, and I'm not big on yogurt and things like that because they're too sweet. Not enough salt in any of those things. Is there any way to get around this craving for salt or do I just have to deal with it?

Thanks for the advice and encouragement coachdee.

I do eat a lot of veggies.  I have had my blood work done about a year ago and things were prefect.  that doctor was very impressed.  Glad to know I am on the right track.

thanks again.

My closest friend is veggie, and she always has instant oatmeal with muesli and soy milk for breakfast. One reason she goes for instant is that it's fortified - especially with iron.

I stick to regular oatmeal, but I'm not a vegetarian woman. I vastly prefer the texture of the old-fashioned sort.

nmore, I have this image of a stationary bike powering the TV! Oh look! Gilligan is on it, pedaling as fast as he can!


EDIT: Ah, the uses for all that lyposuction!

Coach Dee, you sound like a Body for Lifer with the menu you posted. In your opinion do you think Myoplex is the best protein powder? I'm off to GNC after work to pick up some but I'm scared of the "protein". I don't want the bulk because I'm not doing major weights yet, I'm just getting the hang of the right kind of cardio, but I want the benefits of of the protein powder. Myoplex Lite?

Any thoughts would be appreciated!

OK what the heck... I am none of the above!!  I have GREAT arms, muscular but not too muscular, but kinda a big upper and lower body.. i would say that I am an hourglass.  big top and bottom but I have that great curve below my ribs but above my stomach..  So Now what do I do???

I know I am complaining about being an hourglass!

(psst, dove, it's ok, me too! i think we're counted as mesomorphs?)

round tummy large hips...but definitely an apple per all the things.

That figures...Sounds like this Somatotypes has to work a little harder and I can be so lazy.

Thanks again Coach Dee you are a great to travel with down this journey to health.

So what do you call a pear with big shoulders?  I think I have a small frame, at least the common measure your wrist type tools to determine your body frame usually tell me I'm small.  (5.5inch wrists)

I find that in the past, carbs are the root of my cravings.  I'm not really a salty snacker, but more sweet.  (hence the bread break I had last Friday which resulted in a jelly sandwich...) I don't crave candy, but I was a happy camper having Pasta-Roni with nearly every dinner prior to this life style change.  (hey, I thought it had to be healthier than mac and cheese...)

Coach Dee, I'm am really glad to see another great post from you.  These posts really get me motivated.   This latest plateau I'm on really has me frusterated.   I'm working my ass off and getting no results.  I've tried upping my calories to compensate for my increase in exercise, I've tried zig zagging or having a day 'off the wagon' to wake up my metabolism, I've tried allowing a larger deficit up to 800 to try to rock the boat.  I've increased my water to nearly a gallon a day.  I'm getting extra calcium.   I feel like I've jumped thru every logical hoop I could find.  I'm mentally exhausted.  3weeks and the scale hasn't moved.  Oh, and I can still wear the same jeans that I wore 30lbs ago.

I'm thinking maybe I'm mostly pear.   I wouldn't say my legs or arms are thin.   I certainly don't have much left at my chest.  I'm a lot of butt, gut, and thighs.   My weight first came off of me from my face and chest, and some off the hips.  I've been aiming for a 20/30/50 ratio.  I've cut out all the potatoes, pastas, and insta-rice.   Most of my carbs are coming from fresh fruits and veggies.  As far as fiber goes, I've been using raspberries, blackberries, flax seed, and light whole wheat bread.  Easy on the bread.  My fiber is often low, under 20g a day.  I know it needs to be a bit higher.

5' 5" and I'm getting 1200-1400 calories a day.   I'm stuck at 141.

Starting in June I've started doing more regular activity.  I have a list of toning exercises that include wall push ups, squats, balance ball sit ups, side bends and tricep presses.   My cardio includes walks, stationary bike, and *gasp* running.  All of this is a pretty huge turn around for me (especially the running!) from a very sedentary lifestyle.   I don't do a ton of cardio, but usually my biking is 30-45min, running I can last 20-30min, and walks last as far as I can drag the dog.  She's a wuss sometimes. 

I'm still feeling lost not seeing any results.  I'm stuck.  What have I over looked???  I have 16lbs to go to reach my goal.   My goal date keeps getting pushed further and further away.  Any words of wisdom would be greatly appreciated. 

Why can't I see the original post?!

Because coachdee deleted it. Search under ix's latest threads. She resaved it.