This will be purely an information thread

This is a thread I am going to use to put all the posts I think are great from my weightloss journey. Knowledge I have gained and lessons I have learned. Mostly this will be excerpts from previous and current journals so it can be used as a reference by me and anyone else who would like. If you remember reading something and don't know where it went. pm me or post in my regular journal and I will find it and post it. or if you have a question you think I might be able to help with Here are some topics I feel I am sufficently read on or experience in to answer or find a plausible answer for.
1. Excercise related
2.Supplement related
3. Herbal related
4. Vitamin/mineral related
5.motivation related
6.Training related
7. Gear and Equipment

I have a fairly wide knowledge base and I am fairly opinated so be warned.

Now for those of you that want to pm me and say "YOU SURE ARE A KNOW IT ALL" I will save you the time and just say this ...you don't know me so I forgive you but my responce is

DANG RIGHTS AND PROUD OF IT:D



I wouldn't say I am an expert but I think this would be a fun thread for those who know more to add their information.
If you would like something added please pm it to me and I will stick it in here. I am trying to keep this thread as concise and short as possible so for comments please pm me (but be tactful and nice and make some sence please!!!!)


I no longer keep a journal on DT because it frankly is just to much work to deal with some people but if you want to read my journal I have moved it to another site. Just pm me and I will send you the link.

THE PLATUEA BUSTER
THIS IS THE ENZYME PLAN I GOT FROM JUDY2 AND LISA V. THAT HELPED ME SUCCESSFULLY BUST MY PLATUEA
Well since I got back I am doing that 3 day enzyme diet. or
also known as the 3 day ice cream diet. I am sure you
have heard about it. Well Judy2 had lost 10 pounds at the
beginning of her journey and kept it off. Lisa V uses it to
break all her platueas so I was hopeing it would help me
break mine. I am on day 3 and
HAVE LOST 5 lbs. I am not getting excited yet as I don't
know if I will keep it off after I quit doing this but in the
meantime I am tickled pink to have seen
159
Now cross your fingers for me gals cause I need to keep
this number. Any advice judy. Willow did it and actually
busted her platuea and lost 4. how is it going
Willow???????
I followed this without coffee or tea
Anyways here is the info
The one I did just found it on the internet
http://www.geocities.com/momandad.geo/diet.html

First Day
Breakfast:
Black Coffee or Tea,
1/2 grapefruit
1 slice-toast
2 tablespoons of peanut butter
Lunch:
1/2 cup of tuna
1 slice-toast
Dinner:
2 slices of any meat (about 3 0z.)
1 cup- string beans
1 cup- beets
1 small apple
1 cup- vanilla ice cream
--------------------------------------------------------------------------------
Second Day
Breakfast:
1 egg
1/2 banana
1 slice-toast
Black Coffee
Lunch:
1 cup cottage cheese
5 saltine crackers
Dinner:
2 hot dogs
2 cups-broccoli
1/2 cup-carrots
1/2 banana
1/2 cup-vanilla ice cream
--------------------------------------------------------------------------------
Third Day
Breakfast:
3 saltine crackers
1 slice-cheddar cheese
1 small apple
Black Coffee or Tea
Cals 1250
carbs 115g 42%
protein 70g 25%
fat 41g 34%
fiber 16g
Lunch:
1 hard-boiled egg
1 slice-toast
Dinner:
1 cup-tuna
1 cup-beets
1 cup-cauliflower
1/2 cantaloupe
1/2 cup-vanilla ice cream
The diet works on a chemical breakdown and is proven. Do not vary or substitute any of the above
foods. Salt and pepper may be used, but no other seasonings. It is suggested to drink from 6-8 glasses
of water per day to flush out your system. Where no quantity is given, there are no restrictions, other
than common sense. This diet is to be used for 3 days at a time. In three days you will lose 10 pounds.
After 3 days of dieting, you eat normal food, but do not over do it. After 4 days of normal eating, start
back on the diet. You can lose up to 40 pounds in a month if you stick to the diet.
This diet was given to me by a friend. I have not tried it myself. However, as with any diet, make sure
you have been thoroughly checked out by a physician.
P.S. My Mom and sister have both lost about 8 pounds so far on this diet. They've been on it
approximately a week (9/5/00)


Cals 1250
carbs 115g 42%
protein 70g 25%
fat 41g 34%
fiber 16g
Just remember to take a multivitamin as always with dieting

This is what Judy2 sent me

"3 day diet"
Instructions:
Drink 4 glasses of water or diet soda per day.
You can add herbs, salt, pepper, lemon, vinegar, Worcestershire, soy sauce, mustard & ketchup to your
foods.
DAY 1
BREAKFAST
Black Coffee or Tea w/1-2 packets of Sweet & Low or Equal
1/2 Grapefruit or Juice
1 Toast with 1 Tbsp. Peanut Butter
LUNCH
1/2 Cup of Tuna
1 Toast
Black Coffee or Tea w/1-2 packets of Sweet & Low or Equal
DINNER
3 Oz. any lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup regular vanilla ice cream
DAY 2
BREAKFAST
black coffee or tea w/1-2 packets of Sweet & Low or Equal
1 Egg
1/2 Banana
1 Toast
LUNCH
1 cup cottage cheese or tuna
8 regular saltine crackers
DINNER
2 beef franks
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana
1/2 cup regular vanilla ice cream
DAY 3
BREAKFAST
black coffee or tea w/1-2 packets of Sweet & Low or Equal
5 regular saltine crackers
1 oz. cheddar cheese
1 apple
LUNCH
1 boiled egg
1 toast
black coffee or tea w/1-2 packets of Sweet & Low or Equal
DINNER
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream


Now I will tell you the truth. If as an exercise physiologist
( that is my second major) someone brought this to me. I
would say. it can't hurt but looks like a traditional 1200 cal
diet.. I have ate 1200 cals till the cows came home and
still been stuck on this platuea so my guess is that they
found foods that are very low glycimically so they curbed
the insulin responce. I think someone just stumbled
accross this and found it works. I seriously do not think
that there is any science behind it. That said willow showed
it to her doctor and he said it was fine so she did it. And
since it is just 1200 cals I have no problem posting it as it
is balanced nutrition. Frankly I don't care whether there is
science behind it or not as long as it is safe and helps me
break this platuea which it seems to be doing. Stay tuned
to find out if I keep this weight off next week or if it is just
water. I am crossing my fingers that it is fat.
I do agree with Jo that sometimes our bodies just need to
settle at a weight before they are ready to lose again.



I also might add that if you aren't used to 1200 cals get
ready "TO RUMBLE" cause this ain't a lot of food and I
drank 1 diet pepsi a day to keep on the diet and not go off
it. Even thought I am used to 1200 I have better strategies
to fill up than this diet allowed. I felt like it would be unfair
not to share how I am breaking this platuea and what I am
doing. I hate it when people "magically" lose weight and I
find out later they were on metabolite the whole time and
didnt' tell just acted like it was natural......
As of today I would have been happy for 159 again but
saw 157,
If this holds I really really really am not going to care ever
if it is wives tails or what as dang it I am sick of being
162/163


If it were me I would use this plan as a platuea buster ONLY and nothing else as I am not fond of fad diets but really
advocate permanent lifestyle change. Will update tomorrow
how it goes

THESE ARE THE KEY THINGS I AM WORKING ON SO I
WILL MOVE THEM HERE
Well I have been doing some thinking of things I did right
and things I could improve on since I am on week 15 and
my workout gym log ends in 8 more weeks and I will be
starting a new one. I wanted to be closer to goal than I am
but hey there you go. So I am going to be posting in this
thread some things I have learned. I will probably just
keep editing this one so check back if you are interested.
1. I think I strongly underestimated protein. In the
beginning I had read so many studies that protein was
over rated and that the body builders who consume that
much were nuts. I remember thinking that when my friend
( ALSO DOES VEDRYL) had went to a dietician and came
home with whey powder. But I have decided that watching
too many people on DT platuea who follow the 30 fat/20
pro/50 carb ratio just is frustrating. I now think that I need
to change those ratios every 2-3 weeks to mix up my body
and keep it losing. I now think that 35 pro/35 carb/30 fat
would be ok though i would probably think that 40/40/20
was better. This is all just my opinion but I got injured all
the time when I followed the 60/20/20 last year and lost
very slowly. So I guess I have decided that mixing it up is
best. And while I am sick of eating protein I admit I crave
less and have more energy and am building more muscle
and leaning out so there you go.
2. I have decided that being older has huge advantages in
trying to change habits because we are more patient and
can focus more and plus we can leave all the baggage from
our childhood behind.
3. I didn't start Vedryl till 10-11 weeks in which would
have been much better had I started at day 1 as I would
have that much more muscle and now could use that
muscle to go longer on cardio and do more on my bike but
alas I am still building it and have weak areas.....That was
something I knew all along but was too fixated on the scale
and new it would slow down when I started weights. I
consider this my biggest mistake and am grateful for the
challenge that is getting me going as I am soooooo much
better since I started lifting AND STRONGER.

3. Now this is a big one I figured out today I really did not
focus on core muscles enough when I started. Meaning my
back and abdomen. In spinning today I was so worn out
from trying to hold myself in position because I am a wimp
with ab/back excercises that I couldn't keep my heartrate
as high as I wanted and it has definitly become my
weakest link!!!!! I have some great ideas for ab exercises
now and have learned so much of I think the best ab
excercises and back excercises are in water using noodles
and such. If you do water aerobics ask the instructor for
more excercises for these two excercises and stay behind
and do a lot of them.. you will have to do a lot of
repititions to get failure but it is so much easier on your
body I think it is worth it. Then for my back I do the Vedryl
workout plust the lat pulldown and hyperextension
machine. That hits all the areas
4. I didn't push myself hard enough on cardio in the
beginning and didn't do intervals early enough to increase
my calories burned I should have a goal to build up to
1000 cals a day which is what cara,judy and many others
who have lost a ton do..
5.After 4 weeks of lifting I should have started going to
failure once my stabilizing muscles were in place. I have
fixed this now and make sure that my last rep of my last
set is to failure.
6. I was to worried about how I looked at the gym and
swimming. now I don't worry about it at all. I am there to
get the job done don't care what I look like!!!!
7. I haven't stretched as much after cardio and long bike
rides something I am realizing now really cuts down on the
muscles strain. yes bad CJ I of course new this but didn't
do it...had a bad attitude in the beginning and dragged
myself along until things got better

8. I have also decided that maybe I should focus on doing really small meals every hour rather than meals. this is tough as you are always on the verge of hunger but not hungry it seems to be working well for me so far

9 the other thing I am thinking of is increasing my L-Glutamine levels now that I am biking so much as I think I am breaking down to much muscle but for those doing less than 2-3 hours a day I would just focus on geting atleat 1.2 g protein/ideal body weight.

I could post a huge thread of things I did right so I guess I
should do that
1. Read Changing for good. made the biggest difference in
my life
2.kept a worry journal.
3. used the one minute teacher book to compliment myself
and use affirmations
4. Kept a workout log and set little goals that I knew I
could succeed really complimented myself
5. found DT and gathered supportive friends and helped
others
6. started exercising right away which really helps me
control what I eat
7. eat high fiber
8. Drink my water from the beginning knew this was
important
9. Stopped beating myself up and just focused on short
term goals
10. ate low calorie and low fat which helped me drop 31
pounds
11. Built up my leg muscles which are huge muscles and
burn a whole lot more fat.
12. got rid of all stretch pants
13. got out of all commitments to focus on what mattered.
if it seems like my life is uncluttered it is because I made it
that way.
14. Really set myself up to succeed
sometimes we need to look back and see what we are
doing right to move forward

THE WHOLE CALORIE TEXTBOOK THEORY
OKAY so the software I have is over 600 dollars a year to
subscribe to per user...hospitals use this software and so
do all dieticians I have the student version but it is exactly
the same just cheaper

STEP 1 calculate your RESTING METABOLIC RATE:
basically how many cals you need to just maintain. all
professionals use this formula.

Nutritionist Pro uses the Harris -Benedict formula to
determine caloric needs based on a client's age, height,
weight, and sex.
A = Age
W = Weight in kg
H = Height in cm
BEE = Basal Energy Expenditure
Males BEE = 66.4 + 13.7(W) + 5(H) - 6.8(A)
Females BEE = 655 + 9.6(W) + 1.8 (H) - 4.7(A)
If your client is 125 percent of their ideal body weight, the
following adjustment is automatically made.
ABW = Actual Body Weight
IBW = Ideal Body Weight
(ABW - IBW) x 0.25 + IBW
If your client is 18 years of age or younger, caloric needs
are determined using an Average Energy Allowance (AEA)
per kilogram*
Age AEA
Infant 0.0 – 0.5 108
0.6 – 1.0 98
Children 1 – 3 102
4 – 6 90
7 – 10 70
Males 11 – 14 55
15 – 18 45
Females 11 – 14 47
15 – 18 40


STEP 2 EXCERCISE
traditionallya 3500 calorie defecit = 1 lb of loss a week
so if you ate 1878.397 calories and excercised 500 calories
off a day you would lose 1 pound a week

STEP 3 CUT CALORIES
if you were to cut your cal 250 a day you would lose .5 lb
if you were to cut your cal 500 a day you would lose 1 lb a
week


NOW A FEW NOTES TO BE AWARE OFF
1. THE FAT KICKER
1 g fat = 9 cals
1 g carb = 4 cals
1 g pro = 4 cals
so obviously the second to are a better "calorie value" than
fat
BUT EVEN WORSE WOMAN STORE FAT VERY EFFICENTLY.
Even more efficently than the calorie theory would make us
believe. so watch your fat 30% is TOOOO HIGH!!! keep it
under 25% if you want to lose
2.YOU BODY ADJUSTS
after 2 weeks your body optimizes to what you are eating
so you need to keep changing what you are doing every
few weeks so it can't start holding on to calories
3. PROTEIN
this one is just my opinions but I believe that there is not
enough protein in peoples diets on this board and
especially if you are lifting weights I think for weightloss at
least you need to up it.
4.THE INSULIN CONNECTION
this is a new contraversy but alot of studies suggest that
people who are overweight have insulin issues and that
glucose causes your body to store fat and won't let it out.
that is why I recommend always eating a lean protein with
everything!!! it makes the food stay in your stomach and
release in your blood stream slower. That is also why I am
not a big fruit advocate unless you eat it with protein
5 PROGESTERONE AND YOUR CYCLE
During the luteal phase of your cycle ie 2 weeks before
TOM starts or right after you ovulate.....there is a huge
surge in progesterone. this hormone loves to store fat and
will put it on you much worse than any other time of your
cycle. so during that time cut your fat . ironically this is
when we would all eat a tub of shortening if left alone with
a spooon.
SO MCMARTO THAT IS THE THEORY I AM NOT CONVINCED
THEY KNOW IT ALL BUT SO FAR THAT IT IS
HOPE THAT HELPS MY GIRL
CJ
ps ANYONE WHO WANTS MY SOFTWARE TO CALCULATE IT
INSTEAD OF FIGURING OUT THAT FORMULA JUST PM ME
YOUR
WEIGHT
HEIGHT
BIRTHDAY
AND HOW MUCH ACTIVITY WHAT WHEN AND HOW MUCH
YOU DO DAILY/WEEKLY

I should put this in Changing for Good but since it is a little
more personal I would put this here anyway am reading
page 211 of maintenance and it talks about how to
maintain a commitment
1. jot down difficulties that you encountered in your early
change efforts and review list from earlier on negative
aspects of change commitment
2. take credit for accomplishments. maintenance is not a
time for criticizing yourself for having had problems
3.Renew your commitment
4. watch out for negative thinking

Here is the link to my all time favorite Change book. If you want to know how to stay in the wagon.......THIS IS THE BOOK

MY REVIEW OF THE BOOK
http://www.diettalk.com/forums/showthread.php?s=&threadid=18888

THE MOTIVATION THREAD ON IT
http://www.diettalk.com/forums/showthread.php?s=&threadid=18891

READ IT!!!!!!!!!!!!
DO IT!!!!!!!!!!!!!!!
LIVE IT!!!!!!!!!!!!!

AND YOU WILL SUCCEED

MY TIPS ON GETTING STARTED..........THE 10 MOST IMPORTANT THINGS TO FOCUS ON IN THE BEGINNING

This is not a new post this is just something I came up with and sent to DT friends
about gettings started but I wanted to put it here so it would have a permanent
home

******I WOULD ADD READ CHANGING FOR GOOD HERE******
1. Track everything religously with fitday especially before you are tempted to eat something. The reason I say this is last year I exercised for 3 months and didnt lose a pound. guess why? I had inadvertanly added just enough cals to make up for what I burned. This is really easy to do as a little butter here and there is all it takes or whatever you know what I mean. Anyway I got so discouraged I gave up. this time I have tracked it even when I have had a bad eating day just so I could keep an idea of where I am at. This really takes the guilt out of it when you see
the numbers then you can move on. I also think WW is good because there is accountability. I tried developing portions sizes and lost about .......00000005 pounds a week because that is just the tough thing of not knowing where you are
on any given day. I don't think there is anything wrong with thinking of things as points or cals I wish we would raise all of our children to do just that. In this dayand age things are just to hidden and full of cals to not mess a person up

2. Start a weight lifting program. Why because even moderatly light weights build muscle and that is good as muscles consume 30 calories compared to fat that consumes 10 calories per pound. Great news . You won't bulk up and it will take
the inches off. Also you will be building much needed bonedensity . Weight bearing excercise is much more effective in preventing osteoporosis and ruematoid arthritis
than calcium supplementation alone. Maybe you can get the vedryl book we are using on interlibrary loan. I know how hard it is to sqeaze money by so just do what you can but start something.

3. praise yourself everyday and ask for compliments and get them from family and friends. Let them know that you need positive encouragement not someone judging you. this has really helped me.

4.Try to eat a few less starches and more low starch veggies as that will help your weight loss efforts since they break down in your system slowly

5. Add high fiber foods fills you up and carries fat out of your
system also good for cholesterol

6. eat a protein of some sort with every meal will help keep your blood sugar even and keep you full longer also helps burn more fat
7. keep an eye on your fat grams. Use fitday here are the percentages you shouldaim for 15-25%fat (low some days higher some days) 15-20% protein and the rest carb 55-65% ( This worked great for me in the beginning but eventually I had to tweek it and drop my carb when I stopped losing after 10-12 weeks in )

8. keep that water intake up. It takes water to get that fat out of your body and just is essential for good health.Also when you are hungry you are more than likely dehydrated as most people feel much hungrier when they haven't gotten enough water (that is certainly true for me)

9. keep doing the wonderful walking that you are doing or any exercise just keep moving


10.pm me and all your buddies anytime you need help


AND THIS IS AN EXCERPT OF MY OWN EXPERIENCES IN CHANGING
you know my recommendation is if you really really really want your plan to succeed there are a few things you can do to increase your chances. that is what that changing for good book is about. Basically the biggest reason people end up wheels off in a ditch is they don't go through the necessary steps and do the necessary things to ensure that there plan will work..

I mean think about it. Most of us put more work into planning a family vacation than into our diet plans. This was the first time I really thought through my plan when I was starting. I cleared time to go to the gym. I learned to say no to new commitments. I cleared out all the cupboards and had DH lock up anything that tempted me. I made a date and I went public with a few close friends. 2 ladies from my church visit me every month. I told them my plan when they ask if I needed anything I said " yes I need a lot of positive encouragement right now next month I will have been on my diet a whole month and been struggling so I will need encouragement" I also had a nice conversation with DH telling him EXACTLY What I needed and wanted to hear ( basically wrote a script for him to read ....lol) in the past I had ask for help and he turned into the food police and the lecture squad and the scrutinize my behind with binoculars to see if it was smaller squad. Basically he wasn't doing the stuff I needed and so I let him know what it was I wanted and would accept. Lets see then I also cleared out my schedual and got rid of things that were taking up my time. I also let others know I couldn't take on new projects ( didn't explain why just told them my life was too busy now)I found DT which was a godsend and you guys which helped so much.

I also set up little things I could do at first so I would succeed. I picked bike rides I knew I could do and always set my goals and expectations low so I could surpass them. I praised myself alot which was annoying at first as I am the most critical b%@%$h to myself . I remember at first I was like "great I did something right now I have to praise myself " tooooo funny.

I also told myself I wouldn't look back I wouldn't beat myself up. I promised myself that I would let it go. you see I trained my cat my husband and a dog by only noticing and complimenting behaviors that I wanted them to reproduce. When my cat scratched on the furniture I picked him up and carried him to the scratching post. let him scratch and then gave him a compliment" I could tell you all the sneaky things I have done to train my husband but well lets just say I am very sly. I say things like I wonder if you are strong enough to bend this thing back in place. I just can't get it. my husband flexed his muscles and runs over and does it. It has worked alot better than "honey can you fix this...does " anyway I decided to do the same thing with myself and it has worked really well. I mean who doesn't want to reproduce something if they are getting praised. And who wants to try when every time they make a little mistake they get there head chewed off? I just act on the premise that people ( including myself) are puppies everyone needs a pet and so do I.

IF YOU WANT TO START A WEIGHTLIFTING PROGRAM THIS IS THE WAY TO DO IT AND I MEAN THE WAY TO DO IT
I will even go so far as to say. you must read this weight book. ( just go to the bookstore with a cup of java. or get it on interlibrary loan......but trust me you will buy this book once you have seen it.

MY REVIEW OF THE BOOK
http://www.diettalk.com/forums/showthread.php?s=&threadid=16506

PEOPLE ON DT DOING VEDRYL AND WHOLE LOT MORE ARE STARTING ( let me know and I will add your name)
CJ,GOGETTER,LISREY, LINDASUE,PENGII, JO,CHUM
HERE IS OUR CHALLENGE THAT WE POST IN
http://www.diettalk.com/forums/showthread.php?s=&threadid=18560




NOW THE TUMMY QUESTION


I remember when I was 22 years old and I was 155 pounds...some little girl asked this guy standing next to me if I was pregnant because my stomach was so very
pouchy. Even when I was a size 3 I always had this pouchy tummy. How does one get a flat tummy when one has never had one from the time of puberty!!!!!


MY RESPONSE:
yes your question is a good one. First I will tell you that having a totally flat stomach is probably un-natural for women in general. But here is what it takes. MOST IMPORTANTLY A VERY LOW BODY FAT PERCENTAGE. Meaning what my friend does to do fitness competitions. And second spot reduction just doesnt work as far as doing crunches will not make the fat around my stomach any less but it will help suck in my gut and carry myself better. just strengthen the abdomen. so I have better posture and can hold myself in so to speak. Anyways sure you could have a flat stomach. I personally won't mind if I just have a little tiny ball there. It was what I had before and I figure that is fine. I still looked nice in a swimsuit and wasn't self conscious.Hope that helps I have found that ab work has helped me fit in smaller jeans as my gut used to just hang out..... I couldn't suck it in at all!!!!! Now I Can. I have a sheet with some excellent ab exercises but I have found that the following are the best bang for your bucks without hurting the ole back. But truly any little bit of fat will accumulate around the waist so diet and cardio are really really inportant to having a stomach a girl can live with. It is my theory that if I just looked good in clothes and half decent naked I wouldn't complain. I am not sure that we all want to workout like my friend does 6 hours a day for 2 years to look like Britney Spears.

I think these are the best excercises for muscle development. The rower has the added advantage of fat burning cardio.
1. ROWING MACHINE THE PULLEY KIND with the fan: really focus on contracting your abs in the second part of the row and you will ache the next day. and if you row to the side like you are canoeing you can hit your obliques HARD!!! I really feel it the next day and do 1 hour of rowing 3 times a week as I think it is that good for the core area. BTW if you lean back at the far end a bit so you extend your back you will really strengthen that area. This is somewhat advanced so don't do this alot in the beginning.

2. WATER CRUNCHES AND KNEE_INS: using a noodle in the water you can do all the ab exercises that you do out of water......WITHOUT THE BACK STRAIN AND IRRITATION!!! Concentrate on high reps and serious contraction to get the maximal benefit. I would suggest go to a water aerobics class and at the end ask the instructor for extra ab exercises and let her know that you are serious!!!!!

3. I think that the book "BANISH YOUR BELLY, BUTT AND THIGHS (FOREVER!) " has a good collection of exercises. it isn't as good as Vedryl but for the tummy has lots of alternatives
http://www.amazon.com/exec/obidos/ASIN/1579540376/qid=1027531947/sr=8-1/ref=sr_8_1/102-2186932-8216943
HERE IS THE WEBSITE FOR THE BOOK
www.banishbbt.com
password:slender

4. I also know some people swear by the big ball thingies but I don't have one..

5.I do use an ab glider that is basically a wide skateboard I made myself that I put under my knees and do knee ins and I put under my arms and do the other way. I find this works great.
I JUST DON'T DO REGULAR CRUNCHES WITHOUT ASSIST MACHINES I like the ones in they gym that you lay down and grip on each side for maximul contraction.

6. The best crunch is the bycicle. I do these and just burn baby burn

1. The bicycle crunch:
Exercise execution: Lay flat on your back as if doing a crunch. Lift your legs up with the upper leg being parallel to the floor but not resting on it. Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but in a twisting motion. Perform a "one shoulder at a time" crunch and in a bicycle fashion, bring the left knee and your right shoulder off the floor towards the center of your body. Next repetition, switch your crunch so that your left shoulder and your right knee come closer together.
Tip: Remember to slowly but deliberately lift your shoulder off the floor and focus on the abdominal muscle doing the work. Don't aim to get your shoulder off the ground as much as possible but to feel the abdominal contraction. You should not focus on bringing the shoulder up with any other muscle group such as the neck and shoulder.
http://healthfitness.com.au/research/weights/abdominal-exercises.htm




THE BEST WORKOUT AND TRAINING SITE ON THE WEB
http://www.exrx.net/

TIPS FOR LONG HAIR
I have fine hair that breaks on a dime but have managed to grow it down to my waist. in the process here are some tips I have found work. Since everyones hair is different I am amazed at stuff other people have told me that didn't work on my hair at all. maybe I should post that list too.

chum I don't know what brand my hair brush is but you
want one that is fairly stiff with good bristles ( can be
synthetic or natural) I like a oval shaped one and stay
away from a vent brush it will create tons of split ends.
Guess I will re post CJ's secrets for long hair.

1. Brush your hair a lot with a old fashioned hairbrush
( you will really have to track this thing down took me
forever to find one in the salon) this spreads oil to the end
of your hair and stimulates growth.

2. sleep with your hair on top of your head with a silky
scrunchy

3. sleep on a satin pillow case it reduces static and snarls
like by 100 percent... can't believe the difference.

4. Use a conditioner with sun screen and never apply
conditioner to your scalp it blocks the pores leave about an
inch from the base and focus on the ends. leave it on for a
few minutes. I usually wash my hair first and rinse the
conditioner last.

5.Drink lots of water

6. Don't ever do anything to it you don't have to ( sad I
know I never get to do all the fun things because my hair
is fine and would fall out)

7. Do not color it at home. that stuff is a ph nightmare.
Sad but true. if you have short hair go for it because you
hair will grow out.

8. Change brands of shampoo and conditioner each bottle
so you don't get build up. I use trader Joe stuff and I have
tried everything from cheap to expensive. stay away from
most grocery story stuff but I have found herbal essence
and pantene to be OK in a pinch. Biologe and Paul Mitchell
sucked and I like some Redken but every time I find one I
like they get rid of it.

9. there is a cheap small bottle of carrot oil juice in smiths
that I use every few weeks ( 2 bucks or something) and I
have found that is the absolute best. The 2 worst ones I
have found are pert and sauve especially if you color or
perm your hair

10.Swim with a cap even water aerobics.

11. now that you all think I am really insane I also have a
chlorine filter on my shower

12.Watch protein intake this made my hair snarl and fall
out at 20% while dieting so I am eating a lot more now

13. I just figured this out that a swim cap can be great for
hot oil treatments just apply treatment. put on cap ( theres
the trick if you haven't done it before) and wrap a hot
towel around it. you can get a swim cap at walgreens for 3
bucks and use it over and over again

14. my hair can't be permed now that it is long but if you
perm do not pull your hair back in a ponytail for a week. it
will mess it up and stretch it unevenly. also wait a little
longer to wash it and don't brush it ever .....use a pick if
you want the curls to last. I also use that curl enhancing
gel stuff when I do curl my hair and it works well.

15. ask for referrels from friends that have great hair and care about it. Ask them what they liked about the hairstylist and what they hated. If they say "she always goes tooo short" and that isnt' for you BWEARE> TIP YOUR HAIRSTYLIST BIG IF SHE DOES A GOOD JOB AND THANK HER AS SHE WILL REMEMBER AND IT IS WORTH IT!!!!!

16. Everyone says frequent trims prevent splitends and I agree but unfortunately I found that too frequent of cuts just got my hair shorter and shorter. My hair grew the longest and the best when I stopped getting it cut for a while. JUST MY HUMBLE OPINION THOUGH

17. If long hair wasn't my priority or just in general I would try to get a cut that grows out great. some cuts are made to do just that. I would also choose a cut that required low maintenance styling and looked good while you sweat in the gym ( I look terrible with my long hair working out)


AND HERE IS WHAT GOGETTER ( A HAIRSTYLEST AND DT BUD) REPLIED

As a hairdresser I felt that I must comment on your
hairdressing advice to the best of my knowledge:
1. Brush your hair a lot with a old fashioned
hairbrush ( you will really have to track this thing
down took me forever to find one in the salon) this
spreads oil to the end of your hair and stimulates
growth. (This is good advice but keep in mind hair
should be completely dry and before you begin to
brush use a comb starting from the last 5 inches of
your hair and work through the hair making sure
there are no snarls because if there are and you
brush you will rip hair out. If your hair is oily this is
not necessary)
2. sleep with your hair on top of your head with a
silky scrunchy (a silky scrunchy is better than a hair
band but it would probably be better to put your hair
in a shower cap if you must have it out of the way
any kind of hair tie can cause breakage when
pressure is applied; as in hair hitting the pillow)
3. sleep on a satin pillow case it reduces static and
snarls like by 100 percent... can't believe the
difference.
4. Use a conditioner with sun screen and never apply
conditioner to your scalp it blocks the pores leave
about an inch from the base and focus on the ends.
leave it on for a few minutes. I usually wash my hair
first and rinse the conditioner last. (not true about
the pores being clogged by conditioner as long as it
is rinsed out, in fact if your scalp is dry conditioning
is very important we only recommend you not
putting it on your scalp if your hair is oily)
5.Drink lots of water
6. Don't ever do anything to it you don't have to (sad
I know I never get to do all the fun things because
my hair is fine and would fall out) *(Ok now this is
just plain paranoia.. who told you this nonsense?
You can have fun and style your hair just be sure to
use the right products if you are going to braid make
sure your hair is well conditioned and tied with a
hair tie, if you are going to blow dry use a mouse
with spf to protect from the heat. If you are going to
perm or color your hair then get the right
shampoo/conditioner for your hair.)
7. Do not color it at home. that stuff is a ph
nightmare. Sad but true. if you have short hair go for
it because you hair will grow out. (The main reason
to go to a stylist for the coloring is to get the color
you want and the least amount of damage those
home boxes dry your hair out to the max so you will
end up buying special conditioners and they are
almost always semi permanent so you will have to
reapply far more often than if you were to go to a
salon so you get what you pay for, literally)
8. Change brands of shampoo and conditioner each
bottle so you don't get build up. (This is a myth,
people change because they get bored with the stuff
they are using there is no scientific proof that you
will get buildup from using the same products over
time. On the other hand there is no harm in
changing, I do it too! We just like different smells!
Buildup does occur naturally but has nothing to do
with the shampoo you are using; when that does
happen you need to find a good chelating shampoo)
9. there is a cheap small bottle of carrot oil juice in
smiths that I use every few weeks ( 2 bucks or
something) and I have found that is the absolute
best. The 2 worst ones I have found are pert and
sauve especially if you color or perm your hair (if you
color or perm it is essential that you use a product
designed for your hair type otherwise your color will
fade sooner and your hair will dry and break)
10.Swim with a cap even water aerobics. (not
necessary just use a good conditioner before you go
in and leave it in your hair. and Immediately
following the swim use AloeRid and conditioner or
other chlorine removing swimmers shampoo)
11. you are not insane! LOL
12.Watch protein intake this made my hair snarl and
fall out at 20% while dieting so I am eating a lot
more now
13. I just figured this out that a swim cap can be
great for hot oil treatments just apply treatment. put
on cap ( theres the trick if you haven't done it
before) and wrap a hot towel around it. you can get
a swim cap at walgreens for 3 bucks and use it over
and over again (Here's the way we do it in the
salon.. wrap the head with a warm moist towel then
a dry towel then a shower cap. This keeps the heat
inside where you need it.)
14. my hair can't be permed now that it is long (why
do you say that?) but if you perm do not pull your
hair back in a ponytail for a week. it will mess it up
and stretch it unevenly. (no need to wait a week a
mere 48 hours should suffice) also wait a little
longer to wash it and don't brush it ever .....use a
pick if you want the curls to last. I also use that curl
enhancing gel stuff when I do curl my hair and it
works well.

GREAT PRODUCT AND GEAR REVIEW AS WELL AS STUFF I WISH I HAD NEVER BOUGHT

http://www.diettalk.com/forums/showthread.php?s=&threadid=17804

FEEL FREE TO ADD YOUR OWN STUFF THERE SO WE ALL CAN BENEFIT

maybe check out BODY FOR LIFE
http://www.bodyforlife.com/

LEAN AND STRONG
http://www.leanandstrong.com/

AND
http://www.hussman.org/fitness/index.htm

Myers Briggs Test

I GOT THIS FROM JO AND LISREY A LONG TIME AGO AND FOUND IT SUPER INTERESTING SO I AM GOING TO POST IT HERE


the Myers Briggs Test and types, you would love this stuff. Basically it is a personlity preference test, with four main parts. Introvert vs Extravert (I/E); Sensors vs iNtuitives (S/N); Thinkers vs Feelers (T/F); and Judgers vs Perceivers (J/F). The I/E and T/F is fairly easy to figure out, most everyone knows there are extraverts and introverts, and thinkers versus feelers.

The hardest to understand is the J/P thing. J's are decided, fixed, control, planners, structured, scheduled. J's plan their work and work their plan. P's - Perceivers are flexible, adaptable, open-ended, open, spontaneous, .. they prefer to keep collecting information rather than to draw conclusions (judgements). Some times they find it hard to make decisions, and they can certainly be procratinators.

Sensors vs iNtuitives really related to how you gather information, the sensor likes factrs, specifics, realistic stuff, and the intuitive is more the conceptual, inspirational, ingenuity, possibly head in the clouds type. In my experience sensors see the trees and intuititives see the big picture.

The most important fact is that there is no Right or Wrong way to be, you just are. There is also a continum for the scores, and some can be extreme and others closer to the center on an individual preference. A good team need all types to be effective.

In interpersonal relationships it is a wonder, because it helps you to understand where other people are coming from, and also what your own tendencies (preferences) are. You can learn to be more aware and compensate in certain situations. As a SP I can collect information about diets ad nauseum, the more the better. It is making a decision that is harder. But I'm also more flexible and can adjust if the plan isn't working.

Great stuff, usable for life.


THIS IS WHAT LISREY WROTE

Did Jo PM you any about the Myers-Briggs? It's a very sophisticated personality testing instrument. Both Jo and I have taken in numerous times in our careers, and it really tells you a lot about yourself. It helps you understand where your strengths and weaknesses are, and how they interact with the strengths and weaknesses of others. It helps you see why you have certain areas where you "clash" with another person, and how to improve your understanding of one another.

The MBTI is only "officially" given by people who are certified to give it (and it is usually expensive), but there are informal versions of it online. There are also a lot of books about it; I am sure your library would have some. The other model I have used, which is quite different but no less interesting, is called the Enneagram. The Enneagram can appear deceptively simple in comparison to the Myers-Briggs, but there are a lot of shadings to it if you really get involved and study it. There is an Enneagram web ring, and again, plenty of books out there.

If you're interested, go to this site:

www.allthetests.com

Do a search there on "MBTI" and you will get some Myers-Briggs info. Search for Enneagram the same way. Let me know if you get interested in these things


ONCE MY LIFE SETTLES DOWN A BIT I AM GOING TO GET A GOOD BOOK ON THIS AND READ IT BUT I THOUGHT IN THE MEANTIME OTHERS COULD BENEFIT AS I FOUND IT VERY INTERESTING

DT CYBER GARDEN CLUB

I am an avid gardner though not very knowledgable. come check us out in the pub
http://www.diettalk.com/forums/showthread.php?s=&threadid=18556

INEXPENSIVE HIGH QUALITY HOMEMADE PROTEIN SHAKE

if done low carb with 1/3 cup soy protein
cals 103
pro 24 g
carb 1
fat 0
glutamic acid 10 g

JUST COMBINE THESE UNTIL YOU GET A GOOD TASTE IN THE BLENDER.
1.WATER
2.SOY PROTEIN OR WHEY PROTEIN ( YOUR CHOICE) I BUY IT IN BULK
3. COCOA
4. VANILLA
5. NUTRASWEET ( EQUAL) FOR LOW CARB OR SUGAR OTHERWISE
7. can also add pasturized egg whites
8. I add L-GLUTAMINE to prevent muscle breakdown as I am biking so much

note: if you aren't going low carb add whatever you like. dry milk, fruit, yogurt, bannanas any smoothie stuff.

note2: I just put this in the blender in the morning then pour it into a nalgene bottled and sip it throughout the day. I think that protein is absorbed better this way and no use making the kidneys work too hard....


this is how I up my protein without eating tons and tons of chicken breast I just put that protein in anything I can think of

Does working out slow down or speed up weight loss

Can someone help? I'm working out like crazy (and loving it) but my weight is the same.....I thought I would see quicker results the way I have been exercising: I have been doing stretch/strengthening in the mornings before work, then after work on treadmill and bike and I have recently thrown in cardio tape (i.e. TaeBo) when I can fit that in. I feel my muscles toning but flab is still everywhere!


Well there are actually 2 sides to this question and while any exercise is good lets talk about exercising with total dedication towards losing weight. I think initially when I started out I was 100 percent dedicated. I cleared my schedule and wanted to exercise all day at the gym. The one thing I found is that my muscles could not handle that. It took time to build up my strength and my heart to be able to do what I do now. The good news is that initially the change in exercise will lead to fast weight loss since we are out of shape and our bodies are adjusting. But eventually our bodies catch up and adjust and then we need to push ourselves to keep our body guessing.

There is no straight answer to the question. I can tell you that scientists(myself) and people actually doing it ( myself) the science says yes it speeds up weight loss. I have not found that this is entirely true. so I will just put a few things down for everyone to think about.

IF YOU WANT TO COMMENT PM ME DON'T POST HERE BUT IF YOU FIND A GOOD ARTICLE AND SUCH I MAY CHOOSE TO POST IT

:up:1.muscle weighs more than fat right??? we all know that...but just how much muscle are you building???? well that is hard to tell because in studies the only way to know that is to take a muscle biopsy and athletes and people in general don't like to have a chunk taken out of their leg. So we rely on body fat analysis that moves slowly down( fat pound) and extrapolate. Yes you will build some muscle and that will make the scale look like it is going no where. Especially if you lift your sets to failure and are consistent in your approach..... But muscle has huge advantages over fat as it is incredibly hungry and consumes more calories even when you aren't exercising and just makes everything you do easier from mowing the lawn to picking up the kids.

:up:2. But more importantly Exercise RETAINS muscle mass. so if you were to clone yourself and and have CJ#1 exercise and CJ#2 not-exercise. Lets put them both on a reduced calorie diet and see what happens. Guess what???????? non Exercising CJ#2 will lose weight on the scale faster because she dieting eating muscle mass like crazy!!!!!!!!!!!!!!!! so while she is thrilled at her results and sticking her tongue out and CJ#1 she is setting herself up for heartache later when the weight comes back on twice as fast and with a vengeance as all the calorie consuming muscle is gone from her body. plus now she is what I like to call "skinny fat" and hates that she has saggy skin everywhere.....now CJ#1 who lifts and exercises will not only retain muscle but build it and if she does other things the smart way she will end up looking like a buff goddess when she is done and though it will take her longer she will look great in a takini this summer.

:up:3.Then that leads to the question of whether to up your cals if you are exercising more. My experience has been that you shouldn't up them BUT UP YOUR WATER INTAKE and up your protein because you will need it to build that muscle and it will help that saggy skin regenerate ...also dehydration will limit how many cals you can burn daily since your performance goes down exponentially with dehydration.
http://www.cbathletics.com/issues/79.htm
also see the next post



4. My biggest thing I will say about this question is if you are going to really get seriuos about exercise. then keep a log and really make a plan. don't read a magazine on the cardio DO INTERVALS after the first 4 weeks. and when you want to get off make yourself stay on first 1 more minute and later work up till you can make yourself stay on until your planned workout is up...Don't wimp out......

* track how many calories you burned with fitday. there is a wide difference in calories depending on the exercise. AND don't pretend you are doing more than you are. be true to yourself and if your weight loss slows you can go back and look at your log and see why....this will be a big help.

* I recommend eating smaller meals more often if your discipline can allow and consuming a protein/carb mix 1 hour after exercise

* make sure you are getting enough L-Glutamine as that prevents muscle catabolism ( breakdown) it is an essential amino acid during stress and exercise as it blocks cortisol.

* I wear a heart rate monitor and constantly track what zone I am in and keep myself pushing to 85% during my high intervals I recommend you use this [b]KNOW YOUR TARGET HEART RATES AND SCALE [b] 65% -85%
http://www.exrx.net/Calculators/TargetHeartRate.html

OR
use the perceived exertion (RPE
http://omega.cc.umb.edu/~umexcsci/indexcardio.html)
This is tricky when you are doing it for weight loss because you are constantly improving so it is tough to gauge where you are at

* machines that estimate calories are better if they make you enter your weight and gender. most are calibrated for men who burn more calories per minute than a woman of the same weight.(DANG TESTOSTERONE) but if you use the same machine (brand) at the gym or home. I think you can trust those figures as guidelines and see how you are improving.
here is my recommendation if you want to use the machine instead of fitday.com
1. if it doesn't as for gender calories expended= .2 x machine calories

2. if the machine doesnt ask for weight assume it is for a 150lb man so if you are heavier than 180 than you are burning more than the machine says and if you are lighter than 160 you are burning less

These are just estimates to keep you motivated

now I think if you are heavy a regular bike or recumbant bike is the best bang for your bucks because it builds a whole lot of muscle in the legs and dang it burns calories while supporting your weight. This means that if you do it on a machine you will have a much more manageable time of it and get more done than walking.

* I am the only person that thinks that walking has been given tooooo much credit. Because while it is an exercise that is free and everyone can do. It is hard on the joints if you are overly heavy and it takes a long long time to burn as many calories as on a bike and if you do it outside the view on the bike changes a whole lot faster.


I really believe that exercise is the way to go to change your body composition and your overall self confidence. I personally have found that when I am committed to exercise I stick to my eating plan because I don't want to waste all that effort I just put in at the gym.

READ THESE ARTICLES ON DIET TALK THEY ARE EXCELLENT

What To Do When You Don't Feel Like Exercising!
http://www.diettalk.com/sections.php?op=viewarticle&artid=102

Staying Motivated
http://www.diettalk.com/sections.php?op=viewarticle&artid=54

Fat Loss for Intermediates - Stepping up to the next level.
http://www.diettalk.com/sections.php?op=viewarticle&artid=127

Intervals for Weight Loss
http://www.diettalk.com/sections.php?op=viewarticle&artid=129

2 - THE INFLUENCE OF BODY FAT ON ENERGY EXPENDITURE

THIS IS QUOTED FROM CB ATHLETICS an excellent site :up:
http://www.cbathletics.com/issues/79.htm

After the last issue, Dr. Digby Sale, Kinesiology Professor at McMaster University wrote in with this more accurate equation of energy expenditure. The advantage of this equation is that it takes fat mass into account and thus more accurately estimates energy requirements in overweight individuals. Accounting for fat mass can help an overweight individual scrupulously design the correct nutritional and exercise program for fat loss.



To estimate resting daily energy expenditure (RDEE) the following equation can be used:

RDEE = 370 + (21.6 x FFM)

FFM = Fat-free mass

(Fat free mass must be expressed in kg)

(For conversion: 1 kg = 2.2 lbs.)



Example: For a male weighing 90.9 kg (200 lbs.) with 21% body fat.

FFM = 90.9 -(90.9 x 21%)

FFM = 90.9 - 19.2

FFM = 71.7 kg

RDEE = 370 + (21.6 x 71.7)

RDEE = 1919 kcal

Therefore, a 200 lbs. individual with 21% body fat will have a resting daily energy expenditure of 1919 kcal.

In contrast, had the same individual used a more general equation, the result would have overestimated the caloric needs of the individual. Using an inaccurate number may impair body fat loss because calorie intake will remain at weight maintenance levels. For example, some trainers recommend using Bodyweight (lbs.) x 11 to estimate RDEE. Using this equation, you will get:

RDEE = 200 x 11

RDEE = 2200 kcal

Even that is only a difference of just under 300 kcal this overestimation of calorie needs can severely hamper the fat loss efforts of many individuals. Furthermore, a recent study suggests that lean and obese women significantly underestimate their daily energy intake (Weber et al., 2001). Lean women under-reported total energy intake (TEI) by 23-30% and obese women under-reported TEI by ~39%. Inflated calorie requirements and excess calorie consumption are two strikes against a successful fat loss program. More accurate food monitoring is a simple step in the prevention of obesity.

According to Dr. Sale, the reason FFM is used to calculate RDEE is that fat is so biologically "inert" that it can be ignored. That is, fat does not burn energy at rest, while muscle does. Muscle contributes a significant portion (20-25%) of the RDEE. If the male in the above example increased his FFM to 76 kg with a weight training program, his RDEE would increase to 2012 kcal, a 5% increase in metabolism! Score another one for weight training as a method to help lose body fat. In contrast, changes in body fat have virtually no effect on RDEE.

Dr. Sale also provides an example of the metabolic power of muscle using the estimate that muscle represents 50% of total body mass. This is a reasonable estimate for healthy young males with "normal" body composition (~10-15% body fat). For females and obese individuals, the percentage of total body mass that is muscle would be lower because of their higher % body fat.

In our example, muscle mass would be ~45 kg in a 90 kg male.

Muscle mass = 90.9 x 0.5

= 45.45 kg



In ISSUE #78, it was estimated that muscle contributes 25% to total RDEE. Therefore, muscle mass would contribute 480 kcal to the man's daily energy expenditure.

RDEE = 1919 x 0.25

= 480 kcal

This works out to 9.6 kcal/kg muscle/day (4.4 kcal/lb). This is a far cry (one-tenth!) from the estimate that each pound of muscle burns 50 kcal. Chalk that up as another health and fitness myth.

The "resting" metabolic rate of muscle can be transiently elevated after exercise. This is particularly true after high intensity exercise, including resistance exercise. Carrying extra fat increases energy expenditure during load-bearing activities, but this occurs due to increased requirement of muscle work, not due to an increase in fat tissue energy expenditure. Dr. Sale concludes, "the best way to increase resting energy expenditure is to increase muscle mass and perform regular intense exercise".

WHAT ABOUT STARVATION AS A SOLUTION
Okay...so you all know who Hayden Christensen is right? (Anakin Skywalker, Star Wars 11).

Well, for his movie role in "Life as a House", he had to lose 30 pounds in 3 weeks. He said, all he had for 3 weeks was water vitamins, and an occasional salad.

Does this sound like a good diet, to lose weight fast? Do you think it is safe?

He said, that he got stomach cramps from it everynight. He also said, it was really hard for him to put the weight back on.

Yes, well if it is for just a short term diet, do you think it would be ok? Like, maybe just to jump start a healthy diet.

Well, I am 20 years old, 5'6 170 pounds.

Yea, I am trying to lose weight as fast as possible. I'm thinkin of trying this, just to lose some weight straight away. Then, after that going to something healthy



my RESPONCE
hmmm well I have no problem with anyone doing fad diets but I know people that have tried this starvation thing so if you don't mind I will try to explain the 2 things that make it not so great of a solution.

First when you drastically cut calories ( so starve) you will lose lbs but most of those pounds will be muscle not fat.... why??? you ask well because your body can break down muscle much more efficently so it will try to do that first. and at first it will take if off your arm but your body is not that picky and will also start burning heart and liver muscle..... the reason is that your body needs to make insulin to preserve brain function and it needs amino acids ( protein) for basic functions as well.

Now second and this was new to me tooo. but your body needs a small amount of carb to breakdown fat so if you don't give it any then it has to turn to muscle. It is because part of the sacharide chain from carb has to be used in the reaction.

Now metabolism. this is a term not a lot of people really comprehend but it is the rate that your body burns calories. basically they stick a person inside a calorimitor chamber ( this is a closed off chamber that measure heat) and measure everything that goes in and out. what they find is that as you reduce your calories drastically you significantly reduce the calories you burn. so if you go with this plan you will be seriously burning less calories than if you follow a more balanced plan.


So if you try to lose weight this way you will end up seriously losing muscle and not as much fat. so keeping the weight off will really be difficult. not to mention that pumping back up your metabolism will be tough as well as muscle is a driving force in keeping it high..

I think taking some time to learn what works and reading up on nutrition would benefit you but I know that takes time. and I know that is frusterating. OK but the good news is that since you are 5'6" you look a lot better than I did at 180 ) and have a lot less to lose Judy2 is your height and looks really good in the 150's so I am using that as a reference.

as far as exercise and getting yourself started I have a thread in the journals forum called "Cj's journal excerpts

I guess now that I am a bit older I am a little sad that all that is done for young woman ( I was one tooo) who complain about their body is to tell them to like themselves more. I do not think the education system is good on letting us effectively find a way to lose weight that is safe and healthy and can give us a trim body we can love. I also think that if a young man thought he didn't look good he would seriuosly get into exercise where it is just not given the priority to young woman that I think it should . I am just speaking from my own experience as It was when I started exercising that I found that I liked my body a whole lot more and had a lot more confidence to deal with life and eat healthy.


IF YOU WANT TO GO TO THIS THREAD AND PROVIDE INPUT TO THIS YOUNG LADY HERE IS THE LINK
http://www.diettalk.com/forums/showthread.php?s=&postid=183588#post183588

DISCLAIMER
THIS THREAD IS NOT FOR OPEN POST OR DISCUSSION
IF YOU HAVE INFORMATION THAT YOU FEEL MAY BE USEFUL PLEASE PM IT TO ME AND I WILL CHOSE WHETHER OR NOT TO POST IT IN AN EFFORT TO KEEP THIS THREAD AS CONCISE AND FACTUAL AS POSSIBLE. IF YOU KNOW OF A STUDY THAT IS PUBLISHED EMAIL ME THE LINK AND I WILL REVIEW IT.
MANY THANKS

CJ:o