[nabs-l] ways to lose weight

Mon Jul 11 00:52:54 UTC 2016

Thank you all for helping me. I don't know about joining a gym. I'd
really rather exercise at home or do a sport with friends or
something. You know, have fun, not pay to have it.
I'm still working on dieting. I don't know if doing the President's
Challenge like I've been doing is working. I'm trying to keep up with
all dietary guidelines and trying to not pay attention to the scale
(I'm actually scared of it now.
Does anyone know the ideal weight for a 5:3 female? That's what I am.
I probably should start counting calories again, instead of portions.

On 7/10/16, Ashley Bramlett via NABS-L <nabs-l at nfbnet.org> wrote:
> Susanne,
>
> Do you have something to back that up? Your advice is contrary to research
> and could hurt a novice exerciser.
> You should not lift for days in a row unless you work opposite muscles,
> especially as a novice exerciser which Kayla is.
> The American College of Sports Medicine  recommends 2 or 3 times per week
> for novice exercisers.
> Importantly, progress is made during recuperation periods, so if you lift
> days in a row you cannot let your body recover from its sore muscles.
>
> I know from taking a fitness class and research and my former personal
> trainer.
>
> Lifting days in a row is bad for you because muscles need 48 hours to heal.
> If you are experienced, maybe you can handle more, but even then you should
>
> have low intensity days.
> I advise Kayla to read the guidelines from some real authority such as the
> American College of Sports Medicine.
> ACSM certifies many personal trainers and is a recognized authority on
> sports and fitness guidelines.
>
> Read them at http://www.exrx.net/WeightTraining/Guidelines.html.
> These guidelines from ACSM have been researched and proven effective.
>
> I just had to put my two cents in.
>
> Ashley
> -----Original Message-----
> From: Suzanne Germano via NABS-L
> Sent: Sunday, July 10, 2016 1:02 PM
> To: National Association of Blind Students mailing list
> Cc: Suzanne Germano
> Subject: Re: [nabs-l] ways to lose weight
>
> You absolutely can lift weights more than 1 day in row. Most people lift 3
> days on then 1 off but you can effectively lift weight 4,5,6 days in a row.
> I have done it for 20 years.
>
> Beware if low carb. It is not necessary.
>
> On Saturday, July 9, 2016, Ashley Bramlett via NABS-L <nabs-l at nfbnet.org>
> wrote:
>
>> Justin,
>>
>> Well said. When I had a personal trainer, she said pretty much what you
>> did. In addition to a balanced diet  meaning ocasional sweet food and
>> lots
>> of fiber food and medium to low carbs, you should have strength training
>> and cardio.
>> If only cardio, you will lose muscle which seems to be happening to me as
>> I've not done my strength training in a while.
>>
>> Everyone is different. In general though, cardio should be done to burn
>> fat and keep toned and have endurance. Cardio should be done at least 3
>> times a week for 30 minutes or more. But for weight loss, better to make
>> it
>> five or six days.
>> For lifting weights, 3 times is best, but don't lift in consecutive days
>> because your muscles need time to recover.
>> But actually two times a week is okay and will help with weight loss.
>> When I was able to lose weight, I did twice a week and that worked fine
>> for me for the strength part.
>> My trainer recommended five days of cardio for 30 minutes each or if low
>> intensity do like 45 minutes to 60 minutes. I mean if you fast walked on
>> a
>> treadmill at say 3.5 miles an hour, that is low intensity. But if you
>> combined walking with jogging, you could do less time because its higher
>> intensity.
>> My trainer recommended lifting for 2 to 3 days a week.
>> But if you do lifting, remember to warm up with some cardio and stretch
>> afterward.
>>
>> Ashley
>>
>>
>> -----Original Message----- From: justin via NABS-L
>> Sent: Wednesday, July 06, 2016 3:57 PM
>> To: 'National Association of Blind Students mailing list'
>> Cc: justin
>> Subject: Re: [nabs-l] ways to lose weight
>>
>> You have to keep the cardio and muscle training balanced in order not to
>> lose muscle, and slow donw metabolism too much.  Lift weights three times
>>
>> a
>> week, run thre times a week.
>>
>> justin
>>
>> -----Original Message-----
>> From: NABS-L [mailto:nabs-l-bounces at nfbnet.org] On Behalf Of Suzanne
>> Germano
>> via NABS-L
>> Sent: Thursday, July 07, 2016 3:19 PM
>> To: National Association of Blind Students mailing list
>> <nabs-l at nfbnet.org
>> >
>> Cc: Suzanne Germano <sgermano at asu.edu>
>> Subject: Re: [nabs-l] ways to lose weight
>>
>> It is actually better to use strength training to lose weight over
>> cardiovascular like jogging or ellipticals. Weight training has affects
>> on
>> your cells for several hours adter you workout. Cardio on the other hand
>> only burns while you are doing it. Cardio often actually leads to a slow
>> down of metabolism and loss of muscle. It you prefer not to lift weights
>> than high intensity like plyometrics would be a mych netter choice than
>> tradtional forms of cardio. You can get bands and do a pretty intense
>> workout at home. I have some bands that you can conbime together and get
>> the
>> weight to be 100lbs
>>
>> On Thursday, July 7, 2016, Joe Orozco via NABS-L <nabs-l at nfbnet.org>
>> wrote:
>>
>> Suzanne brings up a great point. There are, as far as I know, four
>>> types of exercise: endurance, strength, balance, and flexibility.
>>> Certain exercises have the benefit of cross-applying to different
>>> types of training. Weight lifting would naturally best serve strength,
>>> but if what you're looking for is a means to drop weight to fit into
>>> certain clothes, endurance could be your focus for its ability to
>>> improve your circulatory system and generally improve your fitness.
>>>
>>> There are multiple activities you could tackle for endurance. Someone
>>> mentioned the treadmill. I enjoy using that but prefer the elliptical
>>> myself. Regardless, the idea here is not just to get on the machine
>>> and walk for fifteen minutes or so. Move at a fast clip to actually
>>> give your body a good workout. Otherwise you're better off strolling
>>> around the neighborhood and enjoy a better scenery. What I sometimes
>>> do is hop on, get into a fast jog for a couple minutes, then spend the
>>> next few minutes going full out sprint. Get your heart rate and lungs
>>> working overtime. Dial it back to catch your breath and then crank it
>>> up again for a good cardio routine. Of course, remember to keep it
>>> within your ability. Don't overdo any of it, and drink plenty of
>>> water.
>>>
>>> There are other activities you can do for endurance. Mowing the lawn,
>>> raking and digging can knock out chores around the house and provide a
>>> great workout. You can also dance, swim, and climb stairs or hills. If
>>> you can find someone to go tandem biking with, that can be a perfect
>>> endurance exercise.
>>>
>>> If you do lift weights, remember to give your muscles a chance to
>>> recuperate. Focus on specific muscles on different days of the week.
>>> The only part of the body I'm aware of that you can exercise every day
>>> without strain is the abdomen. Yeah, it's going to feel awful the
>>> first few days, but once your abdominal muscles become acclimated, you
>>> will not feel anywhere near as sore.
>>>
>>> My own workout routine rarely goes beyond half an hour and usually
>>> hovers around twenty minutes. I do a mix of sit-ups, pushups, burpees,
>>> lunges, squats, and planks. I'll usually wrap it up with a go at the
>>> elliptical machine.
>>>
>>> Whatever you do, find the routine that best fits your ability and your
>>> schedule. Three times a week is usually sufficient. I am not at all a
>>> fitness expert. I read enough articles and talked to enough
>>> enthusiasts to figure out how to do things right but then developed
>>> the regiment that best serves my lifestyle. And, while exercise can go
>>> a long way in helping you feel better about your image, don't forget
>>> to make health and fitness the primary purpose for working out. Do it
>>> for your own peace of mind and not for the purpose of looking a
>>> certain way because that could become a steep hill. If we think about
>>> it that way, there's usually something else and something else beyond
>>> that we feel we need to do to fit someone else's image of what we
>>> ought to look like.
>>>
>>> Good luck!
>>>
>>> Joe
>>>
>>>
>>> On 7/7/16, Suzanne Germano via NABS-L <nabs-l at nfbnet.org
>>> <javascript:;>>
>>> wrote:
>>> > I only gave those up for part of the 12 - 16 weeks that i dieted for
>>> > competition. When trying to get into contest shape you need to eat
>>> > only unprocessed food and those that do not raise blood sugar. I did
>>> > every a free day every two weeks so i did have dairy then.
>>> >
>>> > On Thursday, July 7, 2016, Kayla James via NABS-L <nabs-l at nfbnet.org
>>> <javascript:;>>
>>> > wrote:
>>> >
>>> >> Don't you have to give up certain foods to do bodybuilding? Like,
>>> >> important ones like fruit and dairy.
>>> >>
>>> >> On 7/7/16, Roanna Bacchus via NABS-L <nabs-l at nfbnet.org
>>> >> <javascript:;>
>>> <javascript:;>>
>>> >> wrote:
>>> >> > I like to walk on treadmill.
>>> >> >
>>> >> > Sent from my iPad
>>> >> >
>>> >> >> On Jul 7, 2016, at 8:36 AM, Suzanne Germano via NABS-L <
>>> >> nabs-l at nfbnet.org <javascript:;> <javascript:;>>
>>> >> >> wrote:
>>> >> >>
>>> >> >> I am not totally blind but when I wanted to lose weight I
>>> >> >> changed my
>>> >> diet
>>> >> >> and then started lifting weights. I actually ended up being a
>>> >> >> top national level competitive bodybuilder. Most gyms have
>>> >> >> personal trainers that can teach you and help with the layout of
>>> >> >> the gym. Also you could get a workout partner. Most people who
>>> >> >> lift like to workout with a partner.
>>> >> >>
>>> >> >> Suzanne
>>> >> >>
>>> >> >> On Wed, Jul 6, 2016 at 11:36 PM, Kaley Jemison via NABS-L
>>> >> >> <nabs-l at nfbnet.org <javascript:;> <javascript:;>
>>> >> >>> wrote:
>>> >> >>
>>> >> >>> Hi Kayla, the majority of weight loss comes from changing your
>>>
>> diet.
>>
>>> >> Try
>>> >> >>> giving up sodas and juices and only drink water. Eat healthier,
>>> >> >>> smaller meals, and foods high in fiber.
>>> >> >>>
>>> >> >>> Sent from my iPhone
>>> >> >>>
>>> >> >>>>> On Jul 6, 2016, at 10:48 PM, Kayla James via NABS-L
>>> >> >>>>> <nabs-l at nfbnet.org <javascript:;> <javascript:;>>
>>> >> >>>> wrote:
>>> >> >>>>
>>> >> >>>> What are some ways that blind people can do to lose weight?
>>> >> >>>> The exercise videos I'm finding are so visual on Youtube. Can
>>> >> >>>> anyone help?
>>> >> >>>>
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