X-Post--Wagon Train Leader--have ?????

Hi James!! Well, day 3 of being on the Wagon!!  I have done very well!!!  Meal 1: my usual--special K, milk, protein powder Meal 2: Tuna Salad--2 slices 45 cal wheat bread Meal 3: Chicken (left over maybe 2 oz?) Green Beans--6 wheat crackers--PB &SF Grape Jelly Meal 4: 2 salmon patties--veggies--tartar sauce Meal 5:  Will have later--rice cake-PB-SF Jelly Usually have a couple of my homemade cold coffee drinks a day--decaf coff, milk, splenda, SF van. syrup, small squirt of whipped cream. Never really had a 6th meal.  I know I should have but really wasn't hungry!! I did, however, have a handful of cashews while out shopping. I did not exercise today--hips too sore from 2 straight days walking.  Will walk again tomorrow. Okay--now for my question.  How do I get started with some "weight" training at home?  I live in never land and the closest gym to me is 20 minutes away--too much time and way too much gas!! I know I won't get the same results as the gym but let's face it, I'm not exactly ready for the gym either.  Just now getting back to walking and working out to videos!! I would just like a starting point with some hand weights, etc.  Also, any suggestions on what web sites to check out in order for exercises and what equipment would you suggest? Really finding out I can live with this plan!!  I know I have said it before but it really is amazing to me!!  I truly find myself not getting hungry--it's hard to get in all 6 meals.  Seriously, what do I do?  I know it's important to not go very long between meals but what if I'm not hungry?  Any suggestions?  Maybe some nuts, I don't know??? Hope you have a good evening! Robin

To be totally honest, I would do Yoga. The reason why is you want to get in tune with your body. You are mastering the nutrition plan and now it's time to get to know your body a little better. I do Yoga every morning, although it's not vigorous, it will assist with the calorie deficit. After about 1 month, you will know when you are ready to take it to the weights. I always say let your body tell you when it's ready. My suggestion would be to continue to walk a mile or so every 2-3 days (Give your body time to heal) and do light Yoga every morning before your first meal (Stretches the muscles and starts the oxidation process). The reason why I suggest this is so many people hit the gym in the beginning because they are excited about their new energy levels, but after about 2 weeks, they lose interest. My success came from listening to my body and doing what it wants me to do, when it's ready. 

The Wagon Plan will shred the fat, that is what it is designed for (Unfortunately, I have been getting hate mail from others on this forum and others who can't grasp the simple concept of the biochemisty of the body and would rather follow fad plans that consistently keep their followers begging for help.). Sorry if I'm a little rough tonight, but I am just about tired of some people who can't take 1-3 hours out of their time to research why my plan is successful, but instead will say "Oh no, I can't do this, and Oh no, I can't do that, but they can follow plans that make absolutely no sense with no problem. I told a young lady today, if you can't eat a certain food, then don't... it's not rocket science. The Wagon Plan teaches the dieter by combining macronutrients in a certain way, hunger and cravings can be controlled. The added benefit is weight loss, but it is not a weight loss plan, but a plan to give people the freedom to enjoy the foods they love without the guilt or worries about gaining weight. It can be a maintenance plan, it can be a weight loss plan, but the goal is to teach how the body digest foods and what happens inside the body once it leaves your plate. 

There are too many people following plans that have proven to fail time in and time out, then many of them wonder why they are gaining back the weight. Sorry, I should put this in the RANT & RAVE forum... but I am a little upset right now. 

By the way... you are doing a fantastic job! The key to eating six meals is taking a couple of meals that have 2 servings, and cut them to 1 Serving, remember 2 hours is right around the corner so don't become attached to the meal .

I think it took me like 2 days to learn Yoga, and it's done great for my body.

Please keep me informed!

Big Hugs
James

Sorry to hear you are not getting very positive responses.  I, for one, can only say how this plan has worked for me.  I am sure many other "diets" would help me lose weight but none of them seemed like anything I could follow and stick with.  Last week I was eating everything in sight--I have not touched the first bit of sugar since my surgery but everything (except high fat foods) has been fair game!!  All I know is since I started this, I have only had a couple of times of true hunger and when I did, I would look at the clock and see that I was going to be able to eat very soon and that helped me to wait and not give in.  Now, I have certainly had a few times of fighting the head hunger but again, when I looked at the clock and saw that I didn't have long to go before time to eat again I found the strength to wait.   I am all for anyone who finds a plan that works for them.  This board is for us all sharing what is working for us and encouraging one another.  I will tell anyone how great this has been so far without trying to "sell" them that this is the ONLY plan that will work.  I encourage everyone to share their experiences.  I learn from what everyone has to share. Now---about this yoga thing!!  How do I learn it?  And walking 2-3 times a week?  Seems like a very little exercise to me??!!!  I guess I have sold so long on thinking I needed to exercise about 5 days a week that it is hard for me to think in terms of 2-3 days!!  I guess it's like purposefully adding a carb to my meal!!  Today I actually bought potatoes!!!  It has been 19 months since I have had a potato!!!  Now, granted, I will certainly weigh that booger to make sure the serving size is correct!!!  But that was the strangest thing for me!!! I just want to encourage you in your own personal walk and wish you the best.  I thank you for taking the time to answer my posts so thoroughly. If I have other questions--which I'm sure I will--do you want me to send you a personal message here on OH?  Just want to keep the lines of communication open!! Blessings and have a good evening!! Robin

Hey Robin! Thanks... you are so inspiring and you look FABOLOUS! I brought a DVD from Borders Books in order to learn Yoga. Watched it a couple of times...and went to work. Okay let's talk about the exercise theory (I can't take away from the doctor's advice of working out until you are bleeding from your eyes). That was a little graphic but seriously, so many are working out entirely too much!  Remember the calorie deficit thing? Many of us are having a hard time even eating 400-500 calories under our BMR which causes 1-2lbs weight loss per week. So, imagine Jane or John Doe hitting the gym or the pavement 5 days a week hoping to burn fat. When we consistently overwork the body, the body releases Cortisol (Hormone that breaks down muscle, and slows the metabolism). Every time we spend 1-2 hours in the gym pumping and running out of control, Cortisol is being flooded throughout the body. Since we are already in a calorie deficit in order to lose weight, the thyroid triggers an alarm of glucose shortage and slows your metabolism down to meet your calories in level (This is why so many people stall or gain weight even when working out 5x a week). The key to building lean muscle mass is allowing muscle fibers to regenerate. The only way they can do this is by resting. Now, in order to control Cortisol, we have to immediately consume simple sugars (dextrose) in order to release an Insulin Spike (This immediately stops the body from secreting Cortisol and supply the body with rapid glucose to replenish the glycogen levels in the muscles (Needed for contractions and mobility).  So, resting 3-5 days in between a vigorous workout will do the body good and actually increase performance and strength. It's all about science and how certain hormones changes our body's. So, take it easy on workout days, because you are already in a calorie deficit, too much of a deficit will cause your body to stall or slow down which could lead back to weight gain if you eat over your new lowered BMR. You can definitely write me here, because so many can read and learn from us both. Big hugs James

James~ Please know that there are naysayers in everything.  Personally, I learn something every time I read your posts and I am a health care provider.  Being a nurse doesn't mean I have all of the answers.  If it did, I wouldn't have weighed 252 lbs when I went to surgery!!   It is a plan that makes sense, at least to me.  For such a long time, I felt guilty if I ate 1 slice of bread or 1 small red potato.  People constantly monitor what I eat and always ask "should you be eating that?"  Sometimes, I ask back "Should you?" So, naysayers aside, keep posting, especially your meal plans.  That has always been the hardest thing for me.  I have a family with 2 DS's and I only want to cook 1 meal per day.  I have been gathering your daily meal plans and so far so good!  You have another fan!! And may I add that I love yoga?!  I do it on my wii fit or with DVD's/// Enjoy your evening............ Anjanette

Thank you so much! I will definitely keep helping as much as I can. When I learn something, my friends will learn it also! I REFUSE to return back to the 336lb man I was. IMO, there are some good ideas out there to help people stay on track, but some of these ideas are just that... ideas. It just brings me to awe to see so many people who want to succeed but not willing to take in information backed by medical journals throughout the world. I guess I care too much, that has always been my downfall is I care too much. My friends are important to me, and when they struggle, I will do everything in my power to help them. Thank you so much for your kind words and I am so happy you understand my plan and why it is so important that others learn about the biochemistry of the body. You can't fight a war if you don't have a good understanding of your enemy. Big Hugs! James