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Old 09-27-2007, 06:23 PM   #2
cheri
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Join Date: Sep 2000
Location: Illinois
Posts: 3,097
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Stats: 150 + pounds lost - 4' 11"
QUESTION:

Does exercising regularly in a certain HR (heartrate) zone will raise the metabolism? I've heard different opinions on this, and I would like to hear what she has to say?

how about cycling diet plans? does this shake up the metabolism at all?

(I think she is asking about doing ******* and atkins back and forth and how that affects metabolism.. problem is "*******" is lowfat, lowcalorie and lowcarb.. some eat as little as 300 calories and since that is not a healthy diet plan they are cycling with there could be some very negative affects doing this.. do you agree Colette? cheri)

[COLOR="Blue"]ANSWER:

I firmly support cycling exercise routines NOT eating habits.

First, Use Different Types of Exercise for Fitness and Muscle Strength

You can't train for heart muscle fitness and skeletal muscle strength with the same exercises. To strengthen your heart muscle, you must exercise vigorously enough to speed up your heart rate and keep it elevated for a while. To strengthen your skeletal muscles, you need to exercise against increasing resistance in short, hard bouts. This will boost even a sluggish metabolism.

To make your heart muscle stronger, you need to exercise vigorously enough to make your heart pump more blood. The formula for heart-lung fitness is to exercise intensely enough to raise your heart rate at least 20 beats a minute above your resting rate at least three times a week. If you can't exercise continuously for thirty minutes, work until you feel tired, rest, then repeat the cycle, and gradually build up your endurance. The longer and harder you exercise, the more blood you circulate and the stronger your heart will become and the more fit your metabolism will be.

To strengthen your skeletal muscles, you need to exercise against increasing resistance by lifting weights, pushing against strength-training machines, or moving against gravity (such as jogging or cycling up hills). The greater the resistance without causing injury, the greater the gain in strength. However, when you exercise against resistance, your muscles fatigue very rapidly. If you exercise against resistance for more than 50 continuous seconds, you increase your risk of tearing your muscles.

A good program to strengthen both your heart and your skeletal muscles would include cycling, swimming or jogging on Mondays, Wednesdays and Fridays and using strength machines on Tuesdays and Thursdays.

Second, find a program that you can live with and follow it for the rest of your life. Sort of like a good marriage. Don’t date diets!

With its ability to help you lose weight, improve your lipid profile and blood pressure, increase your energy and reduce your risk of heart disease, diabetes and many other life-threatening conditions, the Atkins Nutritional ApproachTM is indeed a healthier, more balanced way of eating and living.

The Atkins Nutritional ApproachTM (ANATM) should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being. Scientific research is increasingly demonstrating the benefits of a controlled-carbohydrate approach in the face of the standard American diet. [/COLOR]

[B]QUESTION:[B]

How about how it relates to Menopause? This time it has been almost impossible for me t lose weight! I am even taking my HRT every OTHER day to see if that helps! I know I should talk to my doctor and I will when I'm due, but it's just an experiment!

[COLOR="Blue"]ANSWER:

You’ve no doubt heard the anonymous prayer that asks for the serenity to accept the things we cannot change. For most of us, this includes the weather, gravity and certain family members. But how about gaining weight in middle age? Is it a fact that, no matter how diligent we are, the pounds will creep on alongside those smile lines and crow’s feet? Here’s good news: Research and experts in the field concur that gaining weight need not be an inevitable side effect of aging.

Gaining weight as we age is all about muscle mass. Between our mid-20s and mid-50s, we lose an average of about one half pound of muscle and add about a pound and a half of fat each year—resulting in a net gain of about one pound. The process is much more gradual in our 20s and speeds up as we get older. The key is in the loss of muscle: Because of this gradual atrophying of muscle tissue, our resting metabolic rate decreases by about 5 percent each year. In the average sedentary American, the resting metabolic rate is responsible for burning about 75 percent of the calories we consume. The more muscle you have, the more energy your body consumes to feed, maintain and repair that tissue.

The good news is that physical activity is a reliable and effective tool in staving off this virtually inevitable assault on our aging bodies. How much activity? Just 30 minutes a day of strength training plus 20 minutes of aerobic exercise should do the trick.

After insulin, Dr. Atkins believed that hormome replacement therapy (HRT) is a leading offender in terms of inhibited weight loss. Menopausal women who take estrogen or an estrogen-progesterone combo have a lot of trouble shedding pounds. In fact, weight gain, water retention and skyrocketing triglyceride levels are well-known side effects of HRT. "There are better, more natural ways to treat menopause symptoms," Dr. Atkins said. "Folic acid in prescription-strength doses, for example, helps minimize many symptoms, as do other nutrients, such as boron, soy isoflavones and herbs such as agnus cactus and dong quai." Also, consume moderate amounts of soy products.

If it is impossible for you to stop HRT, then become an exercise fanatic, and you will be fine.[/COLOR]

QUESTION:

I'm very interested to hear her response to the age and menopause questions. Not in menopause yet, but getting close ..

Would you ask her what are the best ways to support a healthy metabolism if we don't seem to have problems yet? Or to put it another, thing we should never do because they cause irreparable damage to the metabolism.

Also, how to determine if metabolism is truly the problem.

[COLOR="Blue"]ANSWER:

On the Atkins program you should be taking in sufficient calories and protein which increases metabolism and spares muscle mass. The needed protein will also increase thermogeneses (body heat) which will boost metabolism. This can avert slowing down the metabolism as we age and also correct a metabolism that has become sluggish. When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1500 to 1800 calories daily. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy. How long this correction will take in your case is unknown. I would suggest giving it a few months at least.[/COLOR]

QUESTION:

I would like to know about the age and dead metabolism too. I lost about 60 or so pounds on Atkins a few years ago, kept it off for a couple years, gained most of it back, then yo-yoed for a couple years. I think I really hurt myself about 2 years ago by doing that goofy meat and egg thing for a while. I lost about 17 pounds in 2 weeks but got deathly ill (potassium and blood pressure problems) and had a gout/arthritis crisis that almost put me in the hospital. I knew better but was desperate.

Now, I cannot get the weight to budge. No matter what I try. I talked to a R.D. a while back to see if she had any ideas. She had me keep a food journal and we tried to figure out from that what the problem could be but no luck. I was eating between 1300-1500 calories, 30-60 grams carbs, about 30 % protein and 50 -60% fat. I am 55 years old, post menopausal, have a very physically demanding job and exercise on a pretty regular basis. (I'm an avid bike rider, love to garden and walk my dogs)

I have been on BP meds since I was 32, have extremely high total cholesterol (at one point over 500 ON lc) with low good and high bad cholesterol. Total is in the range of about 230 now but I don't take meds for it. My triglycerides was over 1000 when I started low carbing and now down to less than 100. I have been on hormone replacement for about 10 years (estrogen/testosterone) and have tried to wean off but have non stop hot flashes and I can't take that! I had a heart attack a year ago and had 2 stents placed and then had a big old GI bleed from an ulcer. (from mobic and plavix).

I know I sound like a train wreck (LOL) but I really feel great physically when I stay low carb. But I just can't lose weight now and don't know what to do. I've been cheat free since June and have lost 10 pounds from then til now. I think I lost 8 of those during induction.

Any help at all would be greatly appreciated. I've tried increasing and decreasing calories, carbs and fats. Nothing has worked so far.

These are the meds I am taking:

Avalide (BP)
Toporol (BP and heart)
Verapamil (BP and heart)
Plavix
aspirin
Celebrex
Estratest
protonix
nitrostat (for chest pain--which I don't have thank heaven)
Multivitamin

Thanks again for any help!

[COLOR="Blue"]ANSWER:

Congratulations! Based on your medication and health history a 10 pound loss is great!!!

With its ability to help you lose weight, improve your lipid profile and blood pressure, increase your energy and reduce your risk of heart disease, diabetes and many other life-threatening conditions, the Atkins Nutritional ApproachTM is indeed a healthier, more balanced way of eating and living. Have this be your motivation rather then a number on the scale.

The Atkins Nutritional ApproachTM should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being. Scientific research is increasingly demonstrating the benefits of a controlled-carbohydrate approach.

Virtually all medications will inhibit weight loss. Doctors who work with the Atkins Nutritional Approach can usually use it and certain supplements to help you taper you to minimal doses.

It is perfectly natural for you to lose weight in fits and starts. Usually, if you are stick with the program consistantly and long enough weight loss will resume. It may take a month or two once you figure out a few things.

A plateau—meaning an inexplicable pause in weight loss that cannot be traced back to dietary misdemeanors or lifestyle changes—can happen in the later stages of weight loss, after the first, “easy” pounds have come off. Fortunately, plateaus are seldom permanent and usually yield to certain strategies. First, figure out if there is any number of offending foods to reconsider.

Cutting back on or omitting food intolerance like milk/cheese and nuts altogether may be all it takes to get you back on the road to weight loss. You will need to experiment to determine which foods may be the culprit by the process of elimination.

Don't get discouraged. Any weight gain is probably only water weight than fat weight. Hang in there and stay in the Induction/ OWL phase until you figure a few things out. Stay calm. Do not give up.

Take your measurements and see if there is some change there.

Boost your intensity of exercise. You may have reached your neutral point and what you are doing is just maintaining your fitness level rather than pushing it to the next level[/COLOR]

QUESTION:

please ask her if she agrees with the ANA's ( Atkins Nutritonal Approach) stance on allowing low carb frankenfood products to be a part of the induction plan or does she stand by Dr Atkins whole natural foods as the way to change our eating for life.

[COLOR="Blue"]ANSWER:

As a nutritionist one of the Advantages of the ANA that I like the best is that it can be individualized to suit a persons likes, dislikes, tastes and lifestyle. We are all heading in the same direction of permanent weight control and vibrant health but the paths we choose to get there may be very different.

There are 14 studies to date showing results of 6 month to 1 year follow up in which participants were given two serving of Atkins Bars or Shakes daily as part of the research protocol. The products did not interfere with weight loss and, in those studies that allowed Atkins products; there was better compliance and retention. In fact there was one researcher in another study from the Veteran's Administration who was opposed to using Atkins Products with her patient population and had a tougher time with compliance and retention and had less weight loss due to cheating compared to programs that allowed a daily Atkins product. At the end of the year, her study participants were consuming far higher levels of carbohydrates than the patient population who were allowed to use Atkins products, and the drop out rate was much higher.

While I agree that there are some individuals who may need a two week period of withdrawal from sweet tasting foods to break an addiction, there are also those individuals who would not succeed without a healthy substitute.

So my advice is usually as follows; if you can't stop at one bar or drink at a time, if products are sacrificing your intake of whole foods, or you find yourself eating more than two per day, then stay away from Atkins products for two weeks until you have things under control. Each individual has to determine for themselves what works or doesn't work.

Otherwise there is no reason why one should avoid Atkins products in Induction.

Dr Atkins always envisioned moving from just the diet to lifestyle changes that created new and exiting nutritionally reinforced foods to enhance diets as well as satisfy the needs of the rampant diabetes epidemic with low sugar products. He helped develop the foods that still are part of the ANI stable
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__________________
cheri


I used to live to eat... now I eat to live!
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