JUNE 30, 2009 - CAN TOO MUCH CARDIO CAUSE WEIGHT GAIN OR STALL?

I have noticed a lot of people posting lately that have mentioned that they are not losing weight, even though they are doing multiple hours of "cardio" each week. I'm assuming they mean treadmill, step class, spinning, etc., and some mention that they will go non-stop for an hour or more.

Is it possible that too much exercise could be your problem? This may fly in the face of conventional thinking, but I read something interesting in Dr. Atkins' Age Defying Diet Revolution on pages 227-228:

WHEN MORE IS LESS

If mild exercise is good and moderate exercise is better, does that make heavy exercise the best? Precisely the opposite. Aside from increasing the chances of an injury, heavy exercise makes you produce an overabundance of free radicals, has a detrimental effect on your immune system, and makes you release more of the damaging stress hormone cortisol. That's why I don't recommend running or jogging as exercise. Swimming, walking, yoga, and other slower, gentler activities - even housework - when done regularly, have just as beneficial an effect on your body without all the extra wear and tear.

Cortisol is the hormone that packs on the pounds in the abdomen.

He also recommends cardio and resistance training, as long as it is not overly strenuous.

When I walk, I have been trying to make sure my heart rate stays between 121 and 138, for the aerobic benefits. That's 60-70% of my maximum heart rate of 173. At first, I was getting up to 160, which was 92%, which is in the "Red Line" zone, and probably dangerous for a person who is out of shape, not to mention the things that Dr. Atkins pointed out above. To read more about this, right click here.

It was tempting, though, because I thought that the faster I walked, and the faster my heart beat, the more calories I burned off. And that's good, right? But it can be counterproductive, as Dr. Atkins mentions. The last thing I need is to overproduce cortisol!

This is not the only place I have read this. Diane Schwarzbein also spoke about it in her books on nutrition.

Something to think about.

This is a program that shows research that non-stop, intensive cardio is counterproductive for health and weight loss.

Far from being anti-exercise, this program gives a step by step program for using cardio in a more healthy way, and using calisthenics to build muscle rather than weight lifting. It also incorporates increasing intensity, but not non-stop intensity like many people are doing.

One of the things I like about it is that it shows how although traditional "cardio" supposedly burns off calories the more you do it, this program shows how doing cardio the right way burns off more calories after you are finished, in other words, while you are resting! It also promotes spending far less time in the gym, which is something that appeals to people who just don't have the time to spend an hour or more in the gym every day doing "cardio" and weight lifting!

I found the research fascinating, and I have just started this program, so we'll see how it goes!

JUNE 29, 2009 - MILESTONE! NORMAL WEIGHT!

I just got off the scale:

I weigh 140.8! My high weight was 158 at the end of February 2009, so my BMI was 27.99, which is more than halfway through overweight, between normal weight and obese.

My new BMI is 24.94 - NORMAL! I can't describe how this makes me feel! Okay, I can:

I can look at myself (naked) in the mirror and not cringe! I am ME again! It's MY face and MY body I now see, and not that of my obese younger sister, who had somehow been sneaking into my reflection lately!

My clothes are too big! I can pull my waistband away from my waist in all my slacks, shorts and skirts! In the past few years, I have had to buy large size blouses and shirts, because I was so top heavy, the buttons would pull apart or the fabric would pull across my bust. Now, my blouses are hanging off of me and looking like they are a size too big!

When I get to 140 pounds (less than a pound more to lose), I'm going to post a new before and after photo! That will be a big milestone for me!

Thank you, thank you, thank you to all the people on this Forum who encouraged and counseled me through seven long weeks of not losing any weight!

Thanks to Colette for giving me advice on how to start losing, and then giving me permission to talk about it!

And thanks to Dr. Atkins, for not giving up in the face of persecution!

It's a good day!

JUNE 28, 2009 - WEEK 15 RESULTS

Beginning weight - 150 / BMI 26.57 / Body Fat 42.9%
Current weight - 141.6 / BMI 25.08 / Body Fat 38.7%

Here is an average of my daily food intake for this past week:

1452 Calories

105.1g Fat (65.2%)

89.3g Protein

37.1g Carbs

20.1g Fiber

17g net carbs, of which 13.3g came from veggies

Goal weight - 125
Goal date, based on average since starting - January 20, 2010
Goal date, based on average in the last 30 days - December 1, 2009

I weigh on a body composition scale, so I can tell how much fat, muscle and water I have gained or lost.

Scale weight lost this week - 0.2 pounds
Fat lost this week - 0.5 pounds
Muscle gained this week - 0.1 pounds
Water gained this week - 0.2 pounds
Total scale weight lost since starting - 8.4 pounds

Since starting, I have lost 5.6% of my total body weight. I need to lose another 11.1%. I have lost 33.6% of the 25 pounds I need to lose.

According to my doctor, I needed to lose 35 pounds of fat, and gain 10 pounds of muscle. So far, I have lost 9.6 pounds of fat, and gained 1.2 pounds of muscle/water. The testosterone and weight lifting must be starting to work!

I've also been keeping track of my measurements on fitday. I measure every Sunday.

Neck 13.75 - 12.75 = 1 inch down
Bicep 11.75 - 11.5 = 1/4 inch down
Forearm 9.00 - 9.00 = same
Bust 38.25 - 37.00 = 1-1/4 inch down
Midriff 33.00 - 30.50 = 2-1/2 inches down
Waist 31.50 - 29.25 = 2-1/4 inches down
Navel 39.25 - 35.00 = 4-1/4 inches down (the heart health zone, so this is great!)
Hips 42.00 - 39.25 = 2-3/4 inches down
Thigh 24.50 - 22.50 = 2 inches down
Calf 14.50 - 14.25 = 1/4 inch down

Total lost this week - 3-1/4 inches
Total lost since starting - 19 inches

Slow weight loss is better than no weight loss! Slow losers, take heart!

At Colette's advice, I dropped my calories down to the lowest end of minimum, and, as soon as I did that, I immediately started losing. In the last couple of weeks, I did start trying to increase my calories, but started gaining again. Again, Colette advised me to decrease them again, and I started losing the next day. I guess I may have to stay here for awhile...

I am taking my supplements, including Acetyl L-carnitine, drinking 84 oz. of water each day.

I started a new routine at the gym. I work my arms/back twice per week, and my legs/abdomen twice per week. I follow these by 20 minutes on the treadmill at 2.7-4.2 mph (5 minutes at the slower pace, then 1 minute at the higher pace), then 5 minutes of cool down, followed by stretching. Once per week, I do interval speeds (5 minutes at 2.7 mph and 1 minute at 4.2 mph) on the treadmill for 24 minutes, followed by 5 minutes of cool down, followed by stretching. I do a 1-hour Hatha Yoga class twice per week.

JUNE 22, 2009 - CONSIDER CABBAGE

Cabbage may be high in calcium and vitamins A and C, but how high is it on your grocery list? According to a Natural Health magazine poll, 87 percent of you think it smells bad when cooked. That's probably because you boil it, says Joe Schwarcz, Ph. D., author of An Apple a Day: The Myths, Misconceptions, and Truths About the Food We Eat (Other Press, 2009). Another reason not to boil: It removes nearly all of cabbage's glucosinolates (currently being studied for their anticancer properties). For the best flavor, most nutrients, and the least odor, try serving it one of these ways:

RAW. You absorb more than twice the glucosinolates from raw cabbage than from boiled, according to a study in the journal Cancer Epidemiology, Biomarkers & Prevention. Try it: Add cabbage shreds to salads, salsas, or cold soups. Slide slices in between a sandwich for a peppery alternative to lettuce.

STEAMED. Cabbage doesn't lose nutrients when steamed, according to a study in the Journal of Agricultural and Food Chemistry. Try it: Steam cabbage shreds for about five minutes to keep their texture tender and odor neutral. Season with salt and pepper and serve alongside meat.

SAUTEED. Five minutes of sauteeing preserves cabbage's glucosinolates just as well as steaming, says a recent British study. Try it: Toss cabbage shreds into stir-fries or saute alone in 1 teaspoon of butter and one tablespoon of olive oil.

(This is an excerpt from the March 2009 issue of Natural Health Magazine.)

1 oz. of raw, red cabbage contains 1.5 net carbs.
1 oz. of raw, green cabbage contains 0.89 net carbs.

JUNE 21, 2009 - WEEK 14 RESULTS

Beginning weight - 150 / BMI 26.57 / Body Fat 42.9%
Current weight - 141.8 / BMI 25.12 / Body Fat 39%
Goal weight - 125
Goal date, based on average since starting - January 20, 2010
Goal date, based on average in the last 30 days - December 25, 2009

Here is an average of my daily food intake for this past week:

1453 Calories

105g Fat (65%)

90g Protein

37g Carbs

20g Fiber

17g net carbs, of which 13g came from veggies

I weigh on a body composition scale, so I can tell how much fat, muscle and water I have gained or lost.

Scale weight lost this week - 0.8 pounds
Fat lost this week - 0.6 pounds
Muscle lost this week - 0.1 pounds
Water lost this week - 0.1 pounds
Total scale weight lost since starting - 8.2 pounds

Since starting, I have lost 5.5% of my total body weight. I need to lose another 11.2%. I have lost 32.8% of the 25 pounds I need to lose.

According to my doctor, I needed to lose 35 pounds of fat, and gain 10 pounds of muscle. So far, I have lost 9.1 pounds of fat, and gained 0.9 pounds of muscle/water. The testosterone and weight lifting must be starting to work!

I've also been keeping track of my measurements on fitday. I measure every Sunday.

Neck 13.75 - 12.75 = 1 inch down
Bicep 11.75 - 12.00 = 1/4 inch up
Forearm 9.00 - 9.00 = same
Chest 38.25 - 37.00 = 1-1/4 inch down
Midriff 33.00 - 31.50 = 1-1/2 inches down
Waist 31.50 - 29.50 = 2 inches down
Navel 39.25 - 36.00 = 3-1/4 inches down (the heart health zone, so this is great!)
Hips 42.00 - 39.75 = 2-1/4 inches down
Thigh 24.50 - 22.50 = 2 inches down
Calf 14.50 - 14.00 = 1/2 inch down

Total gained this week - 3/4 inch
Total lost since starting - 15-3/4 inches

Slow weight loss is better than no weight loss! Slow losers, take heart!

At Colette's advice, I dropped my calories down to the lowest end of minimum, and, as soon as I did that, I immediately started losing. In the last couple of weeks, I did start trying to increase my calories, but started gaining again. Again, Colette advised me to decrease them again, and I started losing the next day. I guess I may have to stay here for awhile...

I am taking my supplements, including Acetyl L-carnitine, drinking 84 oz. of water each day.

I started a new routine at the gym. I work my arms/back twice per week, and my legs/abdomen twice per week. I follow these by 10 minutes on the treadmill at 3.5 mph, then 5 minutes of cool down, followed by stretching. Once per week, I do interval speeds (1 minute at 2 mph and 1 minute at 4 mph) on the treadmill for 25 minutes, followed by 5 minutes of cool down, followed by stretching. I do a 1-hour Hatha Yoga class twice per week.

JUNE 15, 2009 - GREAT GREENS FOR YOUR HEALTH

I was reading the March 2009 issue of "Natural Health" magazine today, and came across the following article. I was so inspired, I went out and bought collard greens, and mixed them, raw, half and half with the romaine lettuce in my salad. Wow! Great flavor - somewhere between lettuce and cabbage, with a firm texture.

Integral to the soul-food diet, greens are high in vitamins A, E, C, and K, as well as calcium and iron.

MUSTARD GREENS - Pungent and peppery, mustard greens pair well with milder greens and are an especially good source of calcium. Boil until tender and shop them once they're cooled, then cook them down further with some garlic, salt and pepper for a full-flavored side dish. 1 oz. raw = 0.9 net carbs

COLLARD GREENS - Most people overcook collards, but the flavor - mild, with a bit of smokiness - is best raw. Younger leaves, chopped finely, are better for salads and slaws. They're high in antioxidants like beta-carotene, which help protect your cells from free-radical damage. 1 oz. raw = 0.6 net carbs

KALE - Most kale varieties come from the broccoli, cabbage, and Brussels sprouts family, all of which are rich in cancer-fighting phytonutrients. Kale's mild, earthy flavor makes it ideal for sautes and stir-fries. 1 oz. raw = 2.23 net carbs

BEET GREENS - The next time you crop off the tops of your beets, chop them and gently wilt them in a gumbo or soup. Beet greens are thought to promote heart health. 1 oz. raw = 0.2 net carbs

JUNE 15, 2009 - ESTROGEN DOMINANCE CAUSES WEIGHT GAIN

Estrogen Dominance and Weight Gain

What does estrogen have to do with weight gain? In the presence of too much estrogen, in men and in women, weight may be very difficult and sometimes near impossible to get rid of!

Estrogen dominance is on the rise! And it's not just for your grandma, either! Because of our lifestyles, our food supply and our environment, estrogen dominance is showing up in thirty-year-olds and even teens!

Strictly speaking, it's possible that we - men, women and children - are all suffering a little from estrogen dominance, because there is so much of it in our environment. You would have to virtually live in a bubble to escape the excess estrogens we're exposed to through pesticides, plastics, industrial waste products, car exhaust, meat, soaps and much of the carpeting, furniture and paneling that we live with indoors every day. Over time, the exposure will cause chronic problems, and may be a direct or indirect cause of cancer.

Here are some of the symptoms of estrogen dominance:

Acceleration of the aging process

Allergy symptoms, including asthma, hives, rashes, sinus congestion

Autoimmune disorders such as lupus erythematisos and thyroiditis, and possibly Sjogren's Disease

Breast cancer

Breast tenderness

Cervical Dysplasia (a pre-cancerous condition)

Cold hands and feet as a symptom of thyroid dysfunction

Copper excess

Decreased sex drive

Depression with anxiety or agitation

Dry eyes

Early onset of menstruation

Endometrial (uterine) cancer

FAT GAIN, ESPECIALLY AROUND THE ABDOMEN, HIPS AND THIGHS

Fatigue

Fibrocystic breasts

Foggy thinking

Gallbladder disease

Hair loss

Headaches

Hypoglycemia

Increased blood clotting (increasing risk of strokes)

Infertility

Irregular menstrual periods

Irritability

Insomnia

Magnesium deficiency

Memory loss

Mood swings

Osteoporosis

PMS

Polycystic ovaries

Premenopausal bone loss

Prostate cancer (yes, men can have estrogen dominance, too!)

SLUGGISH METABOLISM

Thyroid dysfunction mimicking hypothyroidism

Uterine cancer

Uterine fibroids

WATER RETENTION, BLOATING

Zinc deficiency

What is the answer to estrogen dominance? Natural, bioidentical progesterone replacement to balance the hormones.