WordPress community – What is your opinion on popular weight loss apps?

I’m specifically asking about healthy wage, sweat coin, and achievement. All promise to pay you for activity and weight loss.

Feel free to comment and discuss any fitness app you’ve had experience with in the past.

Getting Back At It

Gotta keep this short, as I’m typing this from my iPhone before work. I appreciate anyone who decides to read, but please understand that I am typing this for me. This post is an affirmation of my goal, and I am stating the facts:

Fact 1- I started going hard at it 6 months ago. I was also going hard at it a year ago. I went hard at it 3 years ago. I did even better, than those other times, 5 years ago. My continual issue has been discipline and consistency. There are huge gaps, between each attempt at fitness, where I have gotten more out of shape, more gross, more overweight, unhealthier, more unfocused, lazier, and more depressed.

Fact 2- I am the heaviest I have ever been at this point in my life. I weighed myself in at 268 lbs.

Fact 3- I have a long ways to go and I can’t trust every number I see. My scale is basically telling me, “yeah, you’re overweight but look at your body fat %. Only 20%.” The problem is that my scale is wrong and I shouldn’t believe that number. I have since taken body measurements with tape and a caliper and my body fat % is typically close to 30% when I average between my 3 results. Even that may be a low ball number.

Let’s place these facts together, shall we?

I’ve gotten out of shape because I find myself wanting to believe I don’t have a problem. I have trusted obviously faulty numbers regarding my body fat %. I’ve believed “that Three Musketeers won’t be that bad”. I’ve been living day to day without a routine and have had little to no discipline. I’ve made a victim of myself and spiraled out of control.

Today, I tell myself…. I am taking control of my life back. I will develop more discipline. Over the past week, I’ve begun by developing a routine. I now have a bed time, and a time to wake up. When I wake up, I eat breakfast and work out. Then I get ready and often have time to relax before work since I work second shift.

This is going very well so far and I am feeling like I have a lot more energy. I will strive to do more, and I will succeed. I want to, no…. I will be the best version of myself.

Disgusted that I’ve let it get this far out of control, but again… I will take control. I can do it, and I will do it.

Week Recap

IMG_1042

This week I had a great time going over dietary choices with you!  We talked about calorie control, the basal metabolic rate, eating clean, health disorders, and macro-nutrients.  I had a great time doing it too!

With all of this information, it would be silly if I didn’t walk the walk as much as I talk the talk.  As I said in my last post, it’s better to be like Jimmy(who likes eating healthy) than Carl(who eats loads of crap).  I am doing my best every day to eat as well as I say you should, and I hope we can all grow stronger together and help each other make better choices.

I also wanted to mention a few ideas that were presented to me via the comments this past week:

  1. One of you mentioned doing karate and MMA.  You told me it would be a great way to do my cardio.  Thank you for the suggestion!  I really think that sounds like a great idea and I’ve actually been considering it lately.  A few guys I know from a town about 20 minutes away attend a gym that’s very highly rated for its Mixed Martial Arts.  I know I’m not going to be like Chuck Norris in a couple of weeks, but I’d love to learn some self defense and enjoy the sport(..and learn how to kick heads…Just kidding )
  2. I was told to try a vegan diet.  I’ve also thought about that lately.  I think vegan-ism is becoming more popular because of people like Vegan Gains on YouTube.  I don’t think that’s a bad thing at all!  He seems to be a bit of a sociopath, but other that he gives a great message and raises awareness of animal cruelty.  The animal cruelty aspect alone is a great point for many who have forsaken animal products, but the dietary effects seem to be great also!  I can see how eating a plant-based diet would lower bad cholesterol, decrease cancer risk, and alkalize blood.  However, I honestly haven’t done a ton of research on this diet.  I am mostly stating hearsay, but I do really like what I’m hearing and you may see a post about it from me in the future!

In conclusion, I really like all of the feedback I get from you and I love having the conversations with you.  I hope to continue making progressively healthier choices, and I want to refocus my attention on Crohn’s Disease and auto-immune disorders.

I did, after all, start this blog in response to remission from my Crohn’s Disease.  I want to help others who are suffering with auto-immune disorders and raise awareness.  If you’d like to help with that, send me an email or reblog some of my posts.

All of that being said, I think Crohn’s Disease has a huge link to diet along with other auto-immune disorders.  My assumption is strengthened with personal experience.  I did the Paleo Diet and I know it is completely anti vegan but both diets are great for banishing processed foods.  Cut out the processed foods = healthier life.  Thanks for reading and feel free to join the conversation!

The Basal Metabolic Rate

This is part two of this week’s series on diet.  To read part 1, click here.

Yesterday, I talked a little bit about how finding a diet that works for you can be both objective and subjective.  Finding a diet is objective because we all have to eat the same types of macro nutrients to survive, but it’s subjective because we don’t require the same amounts and some of us have to avoid specific foods.  For the purpose of this week’s series, I focused on finding the Best Subjective Diet (BSD) for myself and left you with some ideas for finding your own BSD.

Untitled

If you read the post, then you know that I factored in several factors to find my Basal Metabolic Rate (BMR).  Basically, by factoring in details like your height, weight, and body fat % you will find a rough estimate of your BMR.

So what is a Basal Metabolic Rate?

The Basal Metabolic Rate is how many calories your body can typically burn in a day while at rest.  While your BMR may be somewhat low, with moderate activity you can expect to have more room for calories in your diet; but keep in mind that going too far over your Basal Metabolic Rate each day will lead to fat gain.

It’s probably best to eat within 500 calories of your Basal Metabolic Rate for any situation.  If you are trying to gain weight, stick to eating about 500 calories over your BMR.  If you are trying to lose weight, stick to eating about 500 calories under your BMR.

Here is a calculator you can use to calculate your own Basal Metabolic Rate (BMR):

Basal Metabolic Rate Calculator

View Source…

Displays calculated BMR.

Female
Male
Weight  Inches
Height  Inches
Age  Inches
Result

Basal Metabolic Rate Calculator

Since wordpress.com will not let me use my own html widgets, click here to calculate your own Basal Metabolic Rate.

Keep in mind that there is also a Resting Metabolic Rate (RMR) but it is a slightly less accurate number than the BMR.

What Is Killing My Gains?

Image

“Why have I been working out for TWENTY-FIVE YEARS AND STILL CAN CURL MORE THAN I SQUAT!?”

I doubt anyone in history has ever said that!  I doubt anyone actually will…BUT now that I have your attention, I want to talk about gains and why some of us aren’t having any.

You may have been lifting for a while and hit a plateau, and you may even seem to get weaker.  These things happen, but as long as you stay consistent

you will grow stronger.

maxed out muscles

Maxed Out Muscles

About as strong, in fact, as this stick figure that I hastily drew in Microsoft Paint.  Look at those biceps!!

However, he did skip leg day which I would say is pretty bad!

Now jokes aside, all of us hit plateaus or walls in our training and it can be pretty depressing.  I know because this has happened to me, and is happening to me now.  So I write today as optimistic as I can!  I don’t know from experience that I will overcome this plateau, but I am optimistic!

Without further ado I want to list some possible reasons why I, or you, are hitting a plateau and how I, or we, can overcome this:

  • Diet

Diet is probably the easiest to call out because, without proper nutrition, how can your body grow?  There is a lot of controversy on diet(feel free to post your opinion in the comments).  A lot of bodybuilders and strength coaches say you should eat whatever your basal metabolic rate calls for while eating a gram of protein per pound of body weight.  However, some text books say you should eat no more than 60% of your body weight in protein and other people recommend 50 grams a day.

I personally feel that the gram per pound approach will be most effective for me personally.  This is because, when I look at other people who have been bodybuilding(natties included), I notice that most heavy lifters recommend eating a lot of protein.  A lot of them have good aesthetics too, and it doesn’t look like they converted any excess protein into fat.

Simply due to my own preference and based off what I have seen I will choose the gram per pound method.  Again, feel free to comment your own opinion below and I suppose I will show you how mine works over time 🙂

  • Complacency

This is my other point and what I feel is the kicker for me lately.

As I work full time, have a part time job, and enjoy some time to relax..

it gets REALLY hard to even want to lift on some days.  It even becomes difficult to write these posts on other days.  However, I am consistent and self-motivated!  No matter what life is tossing me, I will strive to continue what I started.  Now, it has become depressing to work out and see little results lately but as I’ve been consumed by other things I realize that it is a feat in and of itself that I’ve made it to the gym and maintained.

..and I’d like to add that today I worked out hard!!  And it felt GREAT!  So no more complacency in the gym, and a better diet is not my recommendation;  no complacency in the gym and a better diet is my prescription!

It’s always time to continue fighting the resistance we have in front of us and put our best foot forward!  Today is that day, and so is tomorrow.

Do your best and make some gains!

Join The Conversation on DIETING

JTC

Join The Conversation!

I want to know how you diet.

I have tried many diets on my own and experimented with my calories and macros to see what works for me, and I believe I found what works!  I, personally, can eat about 2300 to 2500 calories a day and still lose fat as long as I am slightly active.  I eat a high amount of protein in my diet with fat as a byproduct and I strategically place my carbs at the beginning of my day and after workouts.

When I border on eating too many calories or when I decide to take a cheat day, I simply add more cardio to burn the calories that I added.

Please let me know in the comment section down below what you do!  I want to hear everyone’s view on diet and exercise, and how you have found what works best for you!

Thanks,

Christian!

Drink Away That Extra Tummy Fat And Fight Illness

Today, I had a question from one of my readers and I would like to respond to that question in today’s post without placing their name out there.  I understand how embarrassing some medical conditions can be and if you want your name linked somewhere in this post, simply let me know in the comments below.  Otherwise, I’m simply going to address the question and I hope this is of some service to you.

The question is this(paraphrased, of course):

“I have a heart problem, epilepsy, and diabetes insipidus(water diabetes).  How do I live with these conditions while reducing my tummy?”

First off!

I am assuming you mean you want to get a flat stomach or be somewhat close to having abs?  If not having abs?  This means we have to have a low body fat %.  The body fat percentage must be around 12-14% for a female to have that flat stomach look you are going for; for a male, that would be around 10%.  For the general consensus of people, this must be achieved through three factors(a balance of all three):

Diet:

Your diet must be on point!  You have to play around with your macro-nutrients and calories and see what works best for you.  Without diving too deep on the calories, a web search will reveal that you may need to stick to a 2,000 calorie/day diet for maintaining your weight.  If you are rather heavy, you may lose weight at 2,000 calories/day.  However, for the average woman and someone who is already fairly lean this will simply maintain.  I’d recommend eating about 1700-1800 calories a day.  You can use a fitness app to track these calories or log them online, or on paper.

A general rule of thumb is that your calories should be a 40/40/20 split between protein, carbohydrates, and fats.  Now, remember that protein and carbs have 4 calories per gram while fat has 9.  This means that at a daily caloric intake of 1800 you should be eating about 180 grams of carbohydrates, 180 grams of protein, and 40 grams of fat.  If you don’t agree with the ratio I’ve made, you can get a different result by plugging your weight and “weight loss” into just about any of the nutritional apps.

Resistance Training:

Resistance training is important because it improves the overall strength and endurance of your body.  Also, it is well known that muscle burns more calories than fat for maintenance.

So, simply incorporate a well balanced training routine into your plan for getting that smaller waist and you should start seeing better results.  A good split would be legs one day, chest on another, arms another day, and back/shoulders your last day every week.  If you haven’t lifted at all you will see some good results in less than six months.

Cardio:

You actually mentioned that you’ve been doing some cardio so I would stick to that, and I actually wouldn’t recommend you do much more of it.  You seem to be doing quite a lot already.  I’d say that if you feel comfortable doing what you have done so far, keep it up.  If you don’t see impressive results from the cardio, at least you are doing something to keep busy and it may have better results mixed in with the resistance training.

Now, to address the illnesses!

Everyone is going to have their own challenges in life and I am glad you came here to seek help on your personal dilemma of losing weight while dealing with such a myriad of sicknesses.  The first thing I want to say is good for you!  I am extremely happy for you in the sense that you are fighting the struggles in your own life and trying to do great things with your body despite the problems you are having.  That is really inspiring.

I’m assuming you’ve been living with these illnesses for a while so you should know some of your limits with the heart problems.  I’d say that you are doing great with the cardio, and when you add the weight training, be sure to take it slow since lifting will temporarily increase your blood pressure.  Go slow, and know your limits.  Now as far as the diabetes goes, I see that as something you may not be able to cure but you will be able to treat it with a good diet and lots of fluid.

I did a little bit of research on water diabetes and to my knowledge it makes you have to use the restroom a lot due to the body not producing enough ADH(antidiuretic hormone).  Here is a information I am directly quoting from the National Institute of Diabetes and Digestive and Kidney Diseases(NIDDK):

  • Diabetes insipidus (DI) is a rare disease that causes frequent urination and excessive thirst.
  • DI is not related to diabetes mellitus (DM).
  • Central DI is caused by damage to the pituitary gland and is treated with a synthetic hormone called desmopressin, which prevents water excretion.
  • Nephrogenic DI is caused by drugs or kidney disease and is treated with hydrochlorothiazide (HCTZ), indomethacin, or a combination of HCTZ and amiloride.
  • Scientists have not yet discovered an effective treatment for dipsogenic DI, which is caused by a defect in the thirst mechanism.
  • Most forms of gestational DI can be treated with desmopressin.
  • A doctor must determine which type of DI is involved before proper treatment can begin.

Due to the nature of this illness, I suggest that you drink more water.  I don’t know how much you are drinking currently, but some research has shown that the majority of people are dehydrated.  I just read an article saying that a survey done on 3,003 Americans showed that 75% of those studied were chronically dehydrated.  This may be, in part, due to high sodium diets and even the weather.  However, with your condition coupled with a statistic like that I would say a safe bet is to drink more water.

Also, on the topic of water, there have been many studies showing evidence that drinking a lot of cold water can increase your metabolism by 30%.  Think of the fact that your water diabetes makes it very easy to become dehydrated, along with the fact that many Americans are dehydrated, and the likelihood that drinking water can raise your metabolism.

I would say that you should possibly try drinking 2.5 to 3.0 liters a day.  Possibly more, depending on how severe your water diabetes is..

In conclusion!

I recommend to you the classic advice of diet, weight training, and cardio!  But I also invite you to start tracking your water intake!  Make sure you are drinking plenty of cold water and let me know if this helps.

water-1540076

Progress To The SMART physique

A week ago I introduced you to SMART goals and how to get ripped implementing smart strategies. To read up on how to cut down your body fat and achieve your perfect physique in a timely and attainable manner, click here.

I’ve been using SMART goals along with intermittent fasting to cut down the body fat, and cut out the excuses.

..cut down the body fat, and cut out the excuses.

I have been intermittent fasting for a few weeks and my results aren’t incredibly impressive. Here are some pictures I took today:

   

I have a decent amount of size and a wide back so I assumed that intermittent fasting may help me achieve my goals. While it does help with portioning due to a small eating window, it didn’t necessarily help me lose any fat. It actually became hard to retain muscle mass and I overate to compensate.

    
So for this past week I have decided intermittent fasting will just not work for me. Now, with SMART goals in mind, I am taking more calculation into my fat loss. 

In the past week I have already lost two pounds and I am feeling better than I was before. I am drinking lots of water to stay hydrated, taking a multivitamin along with my fish oil and vegetables, and eating high quantities of lean meat.

My training is consistent and now, with my diet on point, I am more than confident that you will be seeing a completely transformed Christian Boyles over the course of the next few months.

This confidence is because I set SMART goals for myself and I’ve built the character through trial and error.

Just remember, no matter how many times you fall down…

..continue to get back up and keep trying. You know deep down that you have a lot of potential and you can, and will, be victorious.

 

Attempting IF – Intermittent Fasting

I was watching a video done by the Hodge twins on YouTube and they mentioned a diet or meal timing plan that worked for them; they called it intermittent fasting. I am not saying listen to YouTube brofessors or look for get lean quick schemes.

However, this meal timing or diet had me curious. Basically, the idea of IF is to have a set window each day where you can eat your daily calories and macronutrients. The rest of the hours in a day you are not supposed to eat anything, which is why it’s called intermittently fasting.

I don’t think of it as a starvation diet, since all you are doing is timing your meals differently. I also don’t think they had any reason to lie since they weren’t selling anything related to it.

In my mind, the only way I can know for sure if it works is to give it a try. I’ll actually do it and save you the trouble. If it works for me, then it might work for you. Keep in mind that all of our bodies our different.

Part of the theme of this website is for me to try different diets and exercise plans and review them to you.

So here goes everyone. I’m about to start. I’ll show you how plump I’ve gotten over the past couple of months and I’ll give you new photos often to monitor results along with a description of my body fat % and how this makes my body feel.

  

How I Got My Crohn’s Disease In Remission

I’ve had crohn’s disease since I was 15, and it’s been a journey that I could describe as a roller coaster.  I’ve had my ups and downs.  For a few months I’d be in remission and then for a month I’d be really sick.  Things went this way from the time I was diagnosed shortly after my 16th birthday until I was about 18.

When I turned 18, my doctor decided to try a drug called infliximab, or Remicade, and it seems to be a wonder drug.  I’d go in to the outpatient nursing clinic at the hospital and get this drug through an IV ever eight weeks.  I still get it every eight weeks.

However, last year I started flaring up a lot even though I was on the Remicade and another drug called Imuran.  I finally decided that the cause for my illness was diet and stress, as I had read a lot on the disease and my body would get too sick for the medicine to do any good.

Finally, I began experimenting with diet and exercise.  To my surprise, exercise alone seems to be enough to keep me in remission as long as I am getting my Remicade every eight weeks.  That’s without even taking the Imuran, so no need to take pills every day.  Right now, just having to go to the hospital every eight weeks for a few hours, I’m a lot happier than when I started with my consistent flare-ups.  I know from previous experience that if I also focused on my diet I’d personally have no need for the Remicade either, since my case of this disease seems to be so dependent on diet, exercise and stress.

I’m not saying that this will work for anyone with Crohn’s disease, but I am saying that it works for me.  I hope that no matter if you are healthy or have a type of illness that you do the research and try to get your body on track through exercise and diet. Try to do this under the guidance of your physician or specialist, and make sure you get to know your body.  This has helped for me, and now I am in a much better place as far as my health goes than ever before.

Thanks for reading!