Peanut butter is fine. Just dont eat it by the tub. I eat a lot of trail mixes that contain nuts. My recipe has been fairly simple. 1. Eat as much real, non-processed food as possible. Fruits, veggies, while grain bread, fish, chicken & deer. 2. Portion control of foods. Don't stuff myself senseless. 3. Run for cardio, body weight exercises for strngth trianing. 4. I dont deprive myself and go too strict, but I have found over time I don't want to put crappy food in my body, because eating good food gives me so much more energy.
Need to be careful with this statement. There are good fats that our body needs and if one is completely hung up on cutting "fats" from their meals, they do an injustice to their health. This is typically the brand of peanut butter I buy: http://www.smartbalance.com/products/peanut-butters/omega-peanut-butter-creamy
I'm 5' 8" and I was about 190. I too had switched from an active job (retail job at home depot where i walked 3-5 miles per day for 8 hours) to less active job (IT work). That brought me up to 185-190. Decided to try a program to get in better shape. I didn't change my diet (I try not to eat too much processed stuff) but I started P90x and stuck with it for about 2 months. It will definitely build muscle and that will help you burn fat. Heck I only did half of the workouts about 3 days a week (30-45 mins per day) and took in a whey protein shake right after (with plenty of water of course) and I lost about 5 lbs and gain some muscle tone and definition. My problem now is time - I wish I had time to do all the things I want to do plus workout 3 or 4 days a week. Not saying you'll be able to do exactly what I did and get results but the program is a great workout. It's easy to do at home with a pullup bar and some dumbbells and/or bands. You probably won't be able to do ALL the workouts and ALL the reps at first but that's what makes it great. I also took up road cycling but I think i'm more of a weekend warrior or fair-weather cyclist haha. I rode about 500 miles over the summer. It's a lot more fun to ride a bike and go somewhere rather than stay stationary.
Peanut Butter Study from Harvard University below. I was leary too... Then I educated myself. Peanut Butter could certainly be eaten in excess but it is loaded with a proper balance of fats, carbs and proteins. I eat Reduced Fat Jif and it is much creamier and tastes better than the regular. www.health.harvard.edu/press_releases/Is-peanut-butter-healthy No diet plan without exercise is healthy... because not getting exercise is unhealthy.
Let me give you an excercise to try... Its free. Sit on the foot of your bed... leave your legs off... lay back. Now lift/draw your legs to your chest, straighten, lift, straighten. Repeat... don't overstrain your lower back but keep repeating and you will feel your abs, obliques and back muscles (core) pulling. Simple exercise... build up to 50 before you get up in the morning.
I think I said limit the consumption of peanut butter. Not to eat a peanut butter sandwich every day, twice a day. An excerpt from that small article: "Eating a lot of it, though, promotes artery-clogging atherosclerosis, the process that underlies most cardiovascular disease." I didn't say not to eat it at all. I even mentioned a snack that has a great place for peanut butter. And still, for the amount of calories it contains, I'd rather have an apple if I were hungry. If I just wanted peanut butter, I'd eat it. I also said "limit it to a couple tablespoons a day", if he couldn't do without it. You do get fats from other foods as well. Notice that every meal I listed has "fat" in it. We use peanut butter as a snack in the hospital for our diabetic patients (and anyone else who wants one). We give them just over a tablespoon in a pre-packaged single serving container. They get it with some graham crackers. If you thought I was saying peanut butter should be totally avoided, I wasn't being clear in my advice. Hope this clears it up. Also want to say that things marketed as "reduced fat" or "fat free" items, unless they're naturally low fat, use sugar as a substitute. Low fat products are a great way to pack on the pounds. Seek out items that are naturally low in fat if fat avoidance (though complete fat avoidance shouldn't be the goal), is what you're looking for.
5 I completely agree with your great advice. Too much of anything is harmful and yes; to eat twice as much because it is reduced fat is not a good plan either. Exercise is the key. 3500 calories= 1 pound. The basic metabolic rate (BMR or BMI) of most people is in the 1500-2000 range. The math isn't hard.
I think it's all about EFFORT and DEDICATION, regardless of what plan you use. In all honesty, if you dedicate yourself to a regular exercise routine that is targeted for cardio and strength building, be it insanity, P90X, whatever, you'll get in better shape, and either lose weight or tone up.... I am around 220-225#, at just a hair under 6', and by BMI, I'm considered obese, but I have a large set of shoulders, very strong and relatively toned legs, and wear a 36" waist pant(always LOOSE fit to get my legs in them). At 255 I wore a 38" pant, I have a little fat, and some small love handles, but am not nearly what I'd consider obese, even at 255, I didn't look that fat, but I was a lot more muscled. I lost about 30# in about 6 months in the end of last year, beginning of this year, and thus far have kept them off, just being a little more active. In my job, I may walk anywhere for 3-8 miles a night, but still feel like I spend far too much time on my butt, but I also have to sit at a computer to do much of my "paperwork," therefore it's sort of a necessity. I walk into the store from the farthest out parking spots, partly because I like to keep my vehicle "ding free" and partly because I don't mind walking and I know it's good for me.... I can easily throw either of my kids up on my shoulders and go for a walk, and sometimes we do this for fun for them, and for a little extra weight to carry for me, even up and down the hills at the local state parks and such for a little exercise... It's not as much about a specific workout as it is about your personal dedication to it. As you get older, you'll find that things don't bounce back nearly as well as they used to. I've learned this lesson to the "Nth degree" over the last few years.
Bingo! I am 1800 calories a day eating every 3 hours if I can. Cardio mon, wed, fri and high rep weight work out tue, thurs.
Look for the body by design book. it has EVERYTHING soup to nuts about working out it teaches you how to make your own meal plan and has a solid lifting routine in it. idk how much it costs by itself because i got it free with a big order but i know you can buy it by itself at body building.com. ive been lifting for like 8 years pretty consistently and did four years in the marine corps during that time and the routine in the body by design book is awesome. you will deff loose weight and get more toned ive done it and its great and you only have to lift 3 days a week.
I need to revisit this for sure. I was going on memory when I started back on Sept 4th. So right now I'm 6' and 250lbs. UPDATE: Holy crap I'm starving myself. Weight Loss Table[TABLE] [TR] [TD]Option #[/TD] [TD]Calories Per Day[/TD] [TD]Target Date for 30lbs[/TD] [/TR] [TR] [TD]#1[/TD] [TD]3331 calories[/TD] [TD]April 2, 2013[/TD] [/TR] [TR] [TD]#2[/TD] [TD]3257 calories[/TD] [TD]March 5, 2013[/TD] [/TR] [TR] [TD]#3[/TD] [TD]3065 calories[/TD] [TD]January 19, 2013[/TD] [/TR] [TR] [TD]#4[/TD] [TD]2874 calories[/TD] [TD]December 22, 2012[/TD] [/TR] [TR] [TD]#5[/TD] [TD]2682 calories[/TD] [TD]December 4, 2012[/TD] [/TR] [/TABLE]
Seems like it. Eating too little will actually decrease your weight loss. Survival/starvation mode. It was a hard concept for me to grasp until I started eating 3k calories a day and shed weight like melting butter. I started at 5'10", 200lbs. I lost 30 lbs in 9 weeks with insanity and eating like that. Shed another ~15 in 4 weeks, maintaining atm, but eating like 3500 calories a day. I even cheat a bit more than I used to. That said, I feel like I'm eating like a damn horse, and our grocery bills show it... ouch Had some Fro Yo last night.. first time ever.. and like second ice cream in 3 months... Almost made me sick honestly... too much sugar..
I used a Tootsie Roll Pop as a sermon illustration last week. It has been so long since I have eaten something like that... it was gross... I threw it in the trash... I am ashamed to say I used to eat them by the bag. I have a garden and eat sweet peppers, tomatoes, squash and peas right off the vine. Sweets and fried foods have zero appeal to me now.
I am getting there myself .... it really is about the habits we have .... train your body to eat good clean foods and drink clean water and the bad stuff really does lose it's appeal ... and if you do eat the greasy junk food or high sugar foods you body will let you know it didn't like it... I am speaking through experience ... I have been eating and drinking clean for two weeks ... last night went and got my free Bday burger from Red Robbin with the wife and I felt like crap an hour after I ate it ... slept like crap, and some up feeling like crap ... feeling like cross as I type this ...
Getting ready to put out the winter stuff. Broccoli, cauliflower, cabbage, greens, snow peas... etc... Yumm
