Help! I'm Fat - *** Official Exercise and Weight Thread ***

[ScottyP]

I'm trying to reduce my body fat % but trying to track it is difficult and expensive. I found an app called MeThree-Sixty that takes a picture of your body and is able to calculate your body fat % and other body measurments such as waist, hip, bicep, thigh, etc. The results were pretty close to my most recent DEXA scan so it seems to be fairly accurate.

 

[2122]

Just wanted to share a bit of information here that i don't think has been brought up yet. No matter what your age (and especially if you're young), if you have a history of heart disease and stroke in your family, consider asking your doctor to order a test for Lipoprotein (a) as part of your next blood test. Lip(a) is entirely genetic and can't be controlled by lifestyle. However, if your Lip(a) is high, it puts you in a higher cardiovascular risk category. If you know this, then you can take more action in reducing your other risk factors.

I'll try not to go into too much detail about my own history here, but in a nutshell, I've been pretty diligent about diet and exercise over the past 20 years or so (I'm 55). Although I have fallen off the wagon a bit as far as choosing healthy foods over garbage. I really do like my chips and burgers and cheese and pizza. But overall I keep the calories down and have maintained my weight and good BMI.

I recently switched to a different doctor. He's a guy i have gotten to know personally and is very dedicated to fitness, diet, lowering stress, and getting good sleep. He takes a bit of an alternate approach to things, and decides to order up some blood tests that aren't routine. My numbers have always been good, with cholesterol occasionally in the borderline high range. Doc says he likes to focus on the apo(B) and lip(b) as indicators for cardiovascular risk.

Results come in and all of my standard numbers look good. LDL is pushing high as usual. The new test, Apolipoprotein B is in the middle of the normal range. So that's good. However, the other new test, Lipoprotein (a) is in the "High Risk" range. Normal is less than 125. Mine is 250. WTF is this about!!!!???

If I understand correctly, lip(a) carries cholesterol cells. If you have more lip(a) in your blood stream, it offers more opportunity for delivery of particles that can cause blockages. So, even though you may not have high LDL, a high level of lip(a) may offer more opportunity for these sticky cells to be deposited in your arteries.

I have not yet officially discussed these results with my doctor. I happened to run into him at a birthday party this weekend, and I said, "My Lip(A) was 250". With a surprised look he said, "Oh...that's not good...". I said yeah, let's talk when you're back on the clock. He gave me a few thoughts about running some additional tests and possibly a heart scan. So we'll see what that turns up.

Hopefully it's all nothing. But i thought it might be good to share this info, since it was news to me at least. I'd like to have known this 30 years ago!!

You might consider getting a CT scan of your heart, from which an Agatston score and coronary artery calcium score (CACS) can be derived. Gives one a pretty good idea where they stand in terms of existing heart disease. A zero score is what you hope for....

 

[FriendlySpartan]

Just wanted to share a bit of information here that i don't think has been brought up yet. No matter what your age (and especially if you're young), if you have a history of heart disease and stroke in your family, consider asking your doctor to order a test for Lipoprotein (a) as part of your next blood test. Lip(a) is entirely genetic and can't be controlled by lifestyle. However, if your Lip(a) is high, it puts you in a higher cardiovascular risk category. If you know this, then you can take more action in reducing your other risk factors.

I'll try not to go into too much detail about my own history here, but in a nutshell, I've been pretty diligent about diet and exercise over the past 20 years or so (I'm 55). Although I have fallen off the wagon a bit as far as choosing healthy foods over garbage. I really do like my chips and burgers and cheese and pizza. But overall I keep the calories down and have maintained my weight and good BMI.

I recently switched to a different doctor. He's a guy i have gotten to know personally and is very dedicated to fitness, diet, lowering stress, and getting good sleep. He takes a bit of an alternate approach to things, and decides to order up some blood tests that aren't routine. My numbers have always been good, with cholesterol occasionally in the borderline high range. Doc says he likes to focus on the apo(B) and lip(b) as indicators for cardiovascular risk.

Results come in and all of my standard numbers look good. LDL is pushing high as usual. The new test, Apolipoprotein B is in the middle of the normal range. So that's good. However, the other new test, Lipoprotein (a) is in the "High Risk" range. Normal is less than 125. Mine is 250. WTF is this about!!!!???

If I understand correctly, lip(a) carries cholesterol cells. If you have more lip(a) in your blood stream, it offers more opportunity for delivery of particles that can cause blockages. So, even though you may not have high LDL, a high level of lip(a) may offer more opportunity for these sticky cells to be deposited in your arteries.

I have not yet officially discussed these results with my doctor. I happened to run into him at a birthday party this weekend, and I said, "My Lip(A) was 250". With a surprised look he said, "Oh...that's not good...". I said yeah, let's talk when you're back on the clock. He gave me a few thoughts about running some additional tests and possibly a heart scan. So we'll see what that turns up.

Hopefully it's all nothing. But i thought it might be good to share this info, since it was news to me at least. I'd like to have known this 30 years ago!!

The vast majority of this is correct, couple points I would like to add:

1. Typically those tests are ordered when not responding to medications such as statins or if you have family history of EARLY heart disease. Often if your history doesn’t indicate heart disease from an immediate family member at a pre 65 age it won’t be brought up. This topic is currently being debated and a general consensus of who should get the test has yet to be determined outside of those presenting factors.

2. In addition to forming blockages LipoA also causes increased clotting factor which makes blood clots harder to break down naturally by the body.

Unfortunately there arent any any approved medications that show the ability to significantly manage LipoA and as the post said it is entirely genetic and is unlikely to change over the course of your life. Getting the number can be important for those with a family history of early heart disease but the lifestyle changes aren’t any different then someone with a lower LipoA who is at high risk of heart disease.

Finally there are actually two ways to measure this either in mg/dl (below 30 is goal) or nmol/L which you want below 100.

 

[h-man64]

The vast majority of this is correct, couple points I would like to add:

1. Typically those tests are ordered when not responding to medications such as statins or if you have family history of EARLY heart disease. Often if your history doesn’t indicate heart disease from an immediate family member at a pre 65 age it won’t be brought up. This topic is currently being debated and a general consensus of who should get the test has yet to be determined outside of those presenting factors.

2. In addition to forming blockages LipoA also causes increased clotting factor which makes blood clots harder to break down naturally by the body.

Unfortunately there arent any any approved medications that show the ability to significantly manage LipoA and as the post said it is entirely genetic and is unlikely to change over the course of your life. Getting the number can be important for those with a family history of early heart disease but the lifestyle changes aren’t any different then someone with a lower LipoA who is at high risk of heart disease.

Finally there are actually two ways to measure this either in mg/dl (below 30 is goal) or nmol/L which you want below 100.

Add me to the list of people with the LP(a) issue. Mine is 192.4. Strangley enough there is no history of heart disease in my family history. My calcium score was average. The test is not part of a normal Cholesteral panel, so you'll need to request it. I went to a functional doctor who ordered the test along with several others an found I was some insulin resistant. I eliminated most ultra-processed food and surgar and had lost about 35 lbs in 6 months and feel great. I'll never go back ot eating crap. I really appreciate the info in this thread.

 

[BoxsterCy]

First trip back to the gym since late April. Was sidelined all summer with bulged neck vertebrae impinging on C5 nerve that raised hell with my neck, shoulder and right arm and hand. Pain gradually became mostly nerve tingling which became mostly not much of anything other than a numb thumb so back to gym.

Lifting went better than I thought it would. Sort of sore today but lost a lot less lifting weight than I thought I would have as I went through my old routine (less normal number of sets). Chest and shoulder stuff was roughly same weight. Arm stuff, biceps especially, showed the most decrease. Really, at my age, was expecting a lot more loss.

Was good to back in the gym.

 

[livinthedream]

I put my 2 cents in about the noom app a while ago ( wasn’t impressed). A month or so ago my wife decided to try Ozempic. Apparently they send you 2x what you actually need and she offered the extra to me. 1 shot weekly. The first week I lost a couple of pounds. About a month in I’m 17 pounds down. 226 to 209. The side effects aren’t terrible but expect to be low energy, and a foul stomach. It’s a feeling like you need to eat or take a poop at its worst. I usually go to the bathroom and then decide if it was hunger or not. It’s an odd feeling. Anyway I get full quicker and don’t feel like snacking as often. Feel free to ask questions.

 

[ISUCyclones2015]

Trying to be better health wise. Down 50 pounds since July and ran my first 5K today in Cyclone Gear of course.

 

[RLD4ISU]

I put my 2 cents in about the noom app a while ago ( wasn’t impressed). A month or so ago my wife decided to try Ozempic. Apparently they send you 2x what you actually need and she offered the extra to me. 1 shot weekly. The first week I lost a couple of pounds. About a month in I’m 17 pounds down. 226 to 209. The side effects aren’t terrible but expect to be low energy, and a foul stomach. It’s a feeling like you need to eat or take a poop at its worst. I usually go to the bathroom and then decide if it was hunger or not. It’s an odd feeling. Anyway I get full quicker and don’t feel like snacking as often. Feel free to ask questions.

I was on Wegovy (weight loss version of Ozempic) and transitioned to Zepbound. I also have been working with a dietician (required for the weight management program). It’s been over 1 1/2 years and I’ve lost 56 pounds. I would like to lose 5 more. Probably the biggest side effect I’ve had is what I call “sloshy stomach” for a couple days after the injection. I’ve learned how to manage that with how/what I eat (smaller meals and more protein). For the first few months, until my body adjusted, I would also do the injections in my thigh instead of stomach. My doctor suggested this when I started and said some people experienced less side effects. Drinking plenty of water has also been crucial. The dietitian part has been an extremely helpful and integral part. My eating style/habits have completely changed. My biggest downfall is consistent exercise.

 

[ScottyP]

I'm dealing with some tennis elbow the past week or so from lifting. Any recommendations on relief for that?

 

[madguy30]

I'm dealing with some tennis elbow the past week or so from lifting. Any recommendations on relief for that?

Stretching the wrist and wrist curls and twists with a 2-3lb (5 lb after a week/pain goes away) barbell did the trick for me after visiting OT.

Iirc it was supposed to be X sets of 10 but I basically just repped until exhaustion.

 

[CloneFanInKC]

Trying to be better health wise. Down 50 pounds since July and ran my first 5K today in Cyclone Gear of course.

That is awesome!

 

[PineClone]

I'm dealing with some tennis elbow the past week or so from lifting. Any recommendations on relief for that?

Probably not the solution for you, but just in case....I had tennis elbow for a couple of years. Tried the forearm band to relieve the pain, but it didn't heal. I realized one day that I would experience the most pain when i was sitting at my desk at work. I ended up switching to an ergonomic vertical mouse, and it healed within days.

 

[Cyientist]

Trying to get back at it as I feel like I'm at the tipping point of if I don't do it now it's unlikely I'll enjoy any athletic endeavors in the future. I've been eating way too much garbage since I work alone but not in my house. My late week/weekend cocktails were also getting too strong and abundant.

I've been off and on trying to get this done over the past 6 months but between additional weight and being just north of 40 its proven to be much more difficult. It used to be I could hop back on the treadmill and within a few weeks be running a 5k. Then could burn a lot of calories to make up for my diet. Now getting a consistent 2 mile run in is a STRUGGLE!

Ultimately I need to lose about 60 lbs as I've ballooned to 240. I'm looking forward to lifting more and will need to take it easy on running until I cut down 20 -25 pounds and get my cardio back. I'm also looking to start doin an old man stretching routine in the mornings.

I really enjoy pulling this thread up and even just jumping in at random spots since there is so much relevant content. Thanks for reading my testimonial and holding me accountable!

 

[KnappShack]

Trying to get back at it as I feel like I'm at the tipping point of if I don't do it now it's unlikely I'll enjoy any athletic endeavors in the future. I've been eating way too much garbage since I work alone but not in my house. My late week/weekend cocktails were also getting too strong and abundant.

I've been off and on trying to get this done over the past 6 months but between additional weight and being just north of 40 its proven to be much more difficult. It used to be I could hop back on the treadmill and within a few weeks be running a 5k. Then could burn a lot of calories to make up for my diet. Now getting a consistent 2 mile run in is a STRUGGLE!

Ultimately I need to lose about 60 lbs as I've ballooned to 240. I'm looking forward to lifting more and will need to take it easy on running until I cut down 20 -25 pounds and get my cardio back. I'm also looking to start doin an old man stretching routine in the mornings.

I really enjoy pulling this thread up and even just jumping in at random spots since there is so much relevant content. Thanks for reading my testimonial and holding me accountable!

I dropped 50 by being very consistent with tracking calories, staying within my calorie goals (ie not overeating), meeting protein goals, and working out.

Lowering stress and better sleep wouldn't have been bad, but I can only do my best.

There are plenty of lower impact cardio workouts to burn the calories. No one should view weight training as a less than mandatory.

But consistency is the key. Keep at it.

 

[Cloned4Life]

Trying to get back at it as I feel like I'm at the tipping point of if I don't do it now it's unlikely I'll enjoy any athletic endeavors in the future. I've been eating way too much garbage since I work alone but not in my house. My late week/weekend cocktails were also getting too strong and abundant.

I've been off and on trying to get this done over the past 6 months but between additional weight and being just north of 40 its proven to be much more difficult. It used to be I could hop back on the treadmill and within a few weeks be running a 5k. Then could burn a lot of calories to make up for my diet. Now getting a consistent 2 mile run in is a STRUGGLE!

Ultimately I need to lose about 60 lbs as I've ballooned to 240. I'm looking forward to lifting more and will need to take it easy on running until I cut down 20 -25 pounds and get my cardio back. I'm also looking to start doin an old man stretching routine in the mornings.

I really enjoy pulling this thread up and even just jumping in at random spots since there is so much relevant content. Thanks for reading my testimonial and holding me accountable!

Buy a weighted vest and wear it OFTEN, and walk everywhere. Steal extra steps any and everywhere that you can. Park further away. ALWAYS take stairs (and go up and down the stairs a couple times when you do - don't worry - people won't think you're weird). Gradually up the weight on the vest - there are lots of affordable options on Amazon. Hell, can use throw some extra weight into a backpack as well (although this tires out my back after long periods).

Cannot stress this enough - steps, steps, steps. "Stealing Steps" from moments out of the day when you would normally NOT be 'moving' is the biggest cheat code you'll ever find. Especially for folks that don't like to "go on walks". Get a standing walking pad for your desk. Take the long way to the mailbox, etc. The weighted vest/backpack will triple the effectiveness. Pounds will melt off gradually in 6 months.

Edit: And oh yeah - eat better (track, track, track!) Sub out foods you love with versions of that same food that are healthier and higher in protein.

 

[Cyientist]

I dropped 50 by being very consistent with tracking calories, staying within my calorie goals (ie not overeating), meeting protein goals, and working out.

Lowering stress and better sleep wouldn't have been bad, but I can only do my best.

There are plenty of lower impact cardio workouts to burn the calories. No one should view weight training as a less than mandatory.

But consistency is the key. Keep at it.

It's so dumb how it all goes. The negative feedback loops of overeating and sedentary lifestyle are obvious and I am fully aware of them. Getting out of that cycle is way more difficult than it logically should be.

100% agree on the lifting. I never feel better than when I consistently lift 3 or 4 days week. It is another weird mental game for me. I know that I feel better and get better results when I focus on lifting with complimentary cardio vs just jumping on the treadmill, yet I still have to convince myself almost every time I go to the gym to hit the weights.

 

[Cyientist]

Buy a weighted vest and wear it OFTEN, and walk everywhere. Steal extra steps any and everywhere that you can. Park further away. ALWAYS take stairs (and go up and down the stairs a couple times when you do - don't worry - people won't think you're weird). Gradually up the weight on the vest - there are lots of affordable options on Amazon. Hell, can use throw some extra weight into a backpack as well (although this tires out my back after long periods).

Cannot stress this enough - steps, steps, steps. "Stealing Steps" from moments out of the day when you would normally NOT be 'moving' is the biggest cheat code you'll ever find. Especially for folks that don't like to "go on walks". Get a standing walking pad for your desk. Take the long way to the mailbox, etc. The weighted vest/backpack will triple the effectiveness. Pounds will melt off gradually in 6 months.

Edit: And oh yeah - eat better (track, track, track!) Sub out foods you love with versions of that same food that are healthier and higher in protein.

I've been legit mad this week that I've started using my standing desk whenever I have a zoom meeting. Then 50 minutes into the meeting my apple watch tells me it is time to stand.

Agree on the steps. I'm really hoping I can get into a morning walk/stretching routine. Part of me likes the challenge of doing this in winter.

It helps motivate me now that my 11 year old is starting to fat shame me a bit LOL. He's not wrong so I can't even be mad.

 

[KnappShack]

It's so dumb how it all goes. The negative feedback loops of overeating and sedentary lifestyle are obvious and I am fully aware of them. Getting out of that cycle is way more difficult than it logically should be.

100% agree on the lifting. I never feel better than when I consistently lift 3 or 4 days week. It is another weird mental game for me. I know that I feel better and get better results when I focus on lifting with complimentary cardio vs just jumping on the treadmill, yet I still have to convince myself almost every time I go to the gym to hit the weights.

I would rather kick myself in the nuts vs getting on a treadmill.

Currently I'm trying a 3 day total body split. 2 blocks that I rotate similar to a 5x5 rotation.

Block 1 - Heavy leg then cable work for the rest
Block 2 - Higher rep leg work for fewer sets then heavy check, back, shoulders.

Doing heavy legs blows my energy out of the water and the rest of the workout kind of sucks (performance and mentally)

I'll work cardio back in at some point, but I'm a little sick of jumping around like an idiot

 

[FriendlySpartan]

Buy a weighted vest and wear it OFTEN, and walk everywhere. Steal extra steps any and everywhere that you can. Park further away. ALWAYS take stairs (and go up and down the stairs a couple times when you do - don't worry - people won't think you're weird). Gradually up the weight on the vest - there are lots of affordable options on Amazon. Hell, can use throw some extra weight into a backpack as well (although this tires out my back after long periods).

Cannot stress this enough - steps, steps, steps. "Stealing Steps" from moments out of the day when you would normally NOT be 'moving' is the biggest cheat code you'll ever find. Especially for folks that don't like to "go on walks". Get a standing walking pad for your desk. Take the long way to the mailbox, etc. The weighted vest/backpack will triple the effectiveness. Pounds will melt off gradually in 6 months.

Edit: And oh yeah - eat better (track, track, track!) Sub out foods you love with versions of that same food that are healthier and higher in protein.

100% agree on the stealing steps advice and would also chime in that it doesn’t just have to be steps. If you can do things like planks, or hand work or other things that is another great way to get your body moving when you have been sedentary for awhile.

I was extremely frustrated not getting back to my pre covid body after putting in the work. Was back to eating well, gym 6-7 days a week, everything back to normal but took “stealing steps” to finally push things past the finish line. Simply got into the mindset that if I had a major gun session I could just veg out for the rest of the day. Wasn’t an intentional thought just kind of how it happened. I was actually complaining to a colleague about it and they asked outside of the gym how much was I moving (we also had a realistic expectations convo) and I realized I wasn’t moving that much outside of work/gym.

Getting up and doing a plank during the commercials of a game or just standing and doing some occasional body weight movements while watching sports pushed me back over to where I wanted to be. Can’t recommend enough!

 

[Cloned4Life]

I've been legit mad this week that I've started using my standing desk whenever I have a zoom meeting. Then 50 minutes into the meeting my apple watch tells me it is time to stand.

Agree on the steps. I'm really hoping I can get into a morning walk/stretching routine. Part of me likes the challenge of doing this in winter.

It helps motivate me now that my 11 year old is starting to fat shame me a bit LOL. He's not wrong so I can't even be mad.

I've been legit mad this week that I've started using my standing desk whenever I have a zoom meeting. Then 50 minutes into the meeting my apple watch tells me it is time to stand.

Agree on the steps. I'm really hoping I can get into a morning walk/stretching routine. Part of me likes the challenge of doing this in winter.

It helps motivate me now that my 11 year old is starting to fat shame me a bit LOL. He's not wrong so I can't even be mad.

Good luck on your journey!

I was a ~5,000 steps per day guy for most of my life. I sat as often as I could. And I was a 4 sport athlete too (not a good one) but thought I was very sporty and active - still playing adult intramurals until a few years ago. Now I’m at 18,000 - 25,000k steps per day minimum, with most of them on auto pilot.

I already was doing light weight lifting regularly. But as dramatic as it sounds - Walking (moving) a lot, and utilizing a weighted vest when possible, has literally changed my life, and physique.