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The Start of My New Journey
02-27-2016, 11:50 AM
Post: #41
RE: The Start of My New Journey
I'm guessing that if you leaned out fast, dropping weight and size, mixed with other cardio - you were really just cardio-focused and dropped weight because you were burning a lot of calories. High reps/low weights are for endurance and more cardio in nature. Heavy lifting will actually build muscle so that when you do lose fat, you actually look good happy IE You aren't just skinny-fat, or just a smaller version of your old body, etc. You develop a muscle base that allows you to carry your weight better - and be healthier! And who wants to rely on a boy to lift things for them. Not me.

I think we all probably have varying degrees of fast twitch and slow twitch muscles that make us "better" at either endurance training or strength training versus the other. This makes sense because everyone is different. However, basic human physiology is the same, so I think that if anyone trains for a certain way that person WILL see the target results - endurance or strength.
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02-27-2016, 08:38 PM
Post: #42
RE: The Start of My New Journey
Thanks Emma, makes a lot of sense. I'm gonna stick with the heavy lifting and see where it takes me.
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03-01-2016, 07:38 AM
Post: #43
RE: The Start of My New Journey
This is basically my recovery week from STS. I decided to do a week of Suzanne Bowen Barre workouts because I really enjoy them and I feel I have lost some of my flexibility since I stopped doing them regularly. I have finally gotten it through my head that doing workouts that I enjoy is what I need to do. I like working out and killing myself just for the sake of someone saying its a good workout is not what I need to do anymore. Doing something I like and enjoy is better.

Seems like I always end up asking questions when I post here and I think that is because I find so much more knowledge here reading and getting responses. I have spent the last couple of days while walking on the treadmill listening to Kiki's you tube videos on various topics. I think my hardest thing right now may be macros. I understand that it is important to hit the macros, but what happens if your not? The carb macro is where I am having the issue. I don't eat a lot of carbs, in fact very little and most of those come from veggies. Is this going to really impact my fat loss journey? Protein and fat are no problems. Also I am wondering if this is contributing to my sleeping issues.
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03-01-2016, 08:05 AM
Post: #44
RE: The Start of My New Journey
Candi,

I found I slept better when I added more carbs to my diet. They also really help when I eat them after lifting. My recovery is better and sleep deeper. I still tend toward moderate low carbs and rarely get 40%, but a few healthy ones that also have high nutrient values (sweet potatoes, winter squash, etc) are great. Oh, and I usually put Fiber One cereal in my protein smoothie. It's certainly a carb, but most is fiber and that helps everything.

Also, you may want to look at your sleeping environment. Making sure it's completely dark, cool (~65F), and quiet. You should stay off the electronic devices 30 min before sleep. A small fan to keep you cool and provide white noise is helpful. And, TBH, sleeping in the nude makes a HUGE difference (sorry for the TMI). Lastly, meditation before bed can work wonders.

Doing all this ^^^ I went from terrible insomnia to sleeping through the night. No joke! Also, I think lifting heavy has made the biggest positive difference in my sleep.
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03-01-2016, 09:23 AM
Post: #45
RE: The Start of My New Journey
I agree with everything Tipularia says about your sleep environment. Experiment with food too - for some people, carbs hurts because of the sugar spike. For some people it helps. In my case, insomnia is completely unrelated to anything I eat. So definitely pay attention to what you've eaten, your stress, etc and the correlation with your sleep.

Re: macros. 40/30/30 is a guideline, and you can still see results if you vary from it a little bit. Usually people struggle with protein, and that's important for muscle building and retention. Fats are important too for hormone regulation and satiety. Carbs is probably the "least" important, if that makes sense? Or the most flexible? Getting a good balance definitely helps with energy, but that said, I am eating low carb right now as a prescription, and I have not noticed a dramatic energy drop because i'm concentrating on overall calories. (Totally anecodtal) I think if you do the same, eat how you like IF YOU FEEL GOOD, and eat ENOUGH, and you'll be fine.
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03-01-2016, 06:10 PM
Post: #46
RE: The Start of My New Journey
Thanks. About three weeks ago I started with no electronics 1/2 hour before bed, have a ceiling fan which has always been a must for me in order to sleep and I have been intermittent with mediation, I have the Calm app. My biggest problem is not falling asleep, it is staying asleep. I go to bed at 9:00 pm and fall asleep almost immediately. My issue is waking a lot during the night and then I am normally up by 4am. I have to get up by 5 am anyway for work. I know I'm not getting good quality sleep because I am always tired.

Tipularia - there's never an issue with too much TMI - lol. I am open to any and all suggestions to get my sleep good. I honestly can't remember back to when I actually sleep all night long.

Good to hear about the macros. I am going to try and keep an eye on them better. My carbs is normally around 10 to 15 g per day and I have been eating that low for awhile.
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03-01-2016, 09:39 PM
Post: #47
RE: The Start of My New Journey
Wow! That's low! I used to keep mine around 60 g/day, but I've upped them to an average of around 160 g/day (that's still below 40%, which is 224g/day). I admit that it seems to help and I've found no negatives from eating that much (I remember being very nervous about increasing them). Frankly, I feel better, my lifting recovery is better and sleep is no problem (I also used to have a problem staying asleep).

You know yourself better than I do, of course, but maybe a little experiment is in order? Maybe up them a little and see what happens. Of course, you'll need to be ready for the quick fluid retention from upping them, but that'll leave as soon as it comes.
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03-01-2016, 10:10 PM
Post: #48
RE: The Start of My New Journey
10 - 15g of carbs a day? OMG I would be the crankiest human being on the face of the earth! Give increasing those carbs a try and see if it helps. You might be pleasantly surprised...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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03-02-2016, 04:16 AM
Post: #49
RE: The Start of My New Journey
Can you think back to how your sleep was before eating paleo? Was it better and has it slowly deteriorated over the time. The waking in the night suggests your body is calling out for something and in your case I think carbs, especially if you are lifting.

I had a fear of carbs and fat and my sleep was crap i'd constantly wake up but never accepted that a lack of food as it was my case what the culprit - anorexia brain.

Paleo, I think it can work for some people and they absolutely thrive on it and to them it seems a natural way of eating but for others it doesn't work as well. I know you do it for ease because of your OH but you can easily add in some porridge for breakfast - I add a scoop of chocolate protein powder wink and coconut oil - absolutely delish. Sweet potatoes etc there are plenty of good carbs you can add in. Increase carbs for a time and see if you notice any improvements happy
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03-02-2016, 06:30 AM
Post: #50
RE: The Start of My New Journey
Sleeping has definitely deteriorated over time. I have always been an early riser, but the waking all night long has been happening for a while, I honestly can't remember when it started. I honestly thought that the sleeping or lack thereof was caused by the beginning of menopause. I think experimenting with carbs is worth a shot. Now I need to figure out how to get the carbs and what has a good amount of carbs that will not fill me up because then I will never get the calories in. I can probably deal with oatmeal. Should I try to eat the carbs later in the day to help the sleeping or just space out throughout my day?


(03-01-2016 10:10 PM)AnitraSoto Wrote:  10 - 15g of carbs a day? OMG I would be the crankiest human being on the face of the earth! Give increasing those carbs a try and see if it helps. You might be pleasantly surprised...

LOL - my husband would probably agree with you on the being cranky.
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