the weight loss papers

Weight Watchers or Jenny Craig [jenny craig] [cholestral]

admin — Fri, 03 Sep 2010 15:50:08 +0000

Who did this, either Weight Watchers or Jenny Craig? And how does it work? What would you recommend? Ive tried everything to lose weight and I havnt. My last attempt was Atkins last year. I lost 50 pounds, but at the same time developed high blood pressure and cholestral and gallstones. This is my last resort or else doc wants me under the knife for gastric bypass . thats something I want to aviod. Any useful insights or ideas would mean a lot to me!

Reply:I have tried both. I did Jenny Craig for two weeks then I left and marched myself right into weight watchers. NOT because I didnt think the program was fabulous, convienient, easy, supportive and on and on. I simply didnt like the taste of a lot of the foods. I am very picky and do not really care for lean cuisines or ww smart ones either so it was simply a matter of taste for me. With ww, i know that i can go to Subway or Mcdonalds or whatever and that works for me. I would say that JC is easier if you are the only one dieting in the family because you can make your family dinner and just pop yours in the microwave and share a salad with them but on ww, I do have to decide what I am going to eat and then what I am going to feed my family so that is a downer but still, I have to enjoy what I eat or else I wont stick to it.

Reply:Well I've tried Jenny Craig for about 1 week and lose 6pounds that 1 week but I could not continue the plan due to the cost. So to me I think that if you have the money to spend then you should go for it. (which is between $70-$100 per WEEK) $70 if you skip one of their meals and substitute it with your own food, $100 if you want the full day worth of their food. But since I had some sucess with that sort of diet plan(the pre-packaged foods) I am now about to try Nutra Systems it's the same concept but right now they are having a special where you pay $280 for 1 and 1/2 months of food(bf,lunch,dinner,desserts,and snacks. Now thats not that much different than JC price except that your getting more food for lesser price.

Reply:The Jenny Craig information listed here, by a non JC member, isn't quite accurate. I pay approx. $56.00 for 6 days worth of food every Monday at my center. Like WW, on Jenny Craig you can also "eat normal food" as well as do the program at home, online or go to the center. You can order your food online and they will deliver it to your front doorstep. Your weekly consultations / weigh-ins are done one-on-one and in private, not in front of a room full of people. The appointments you make are on your time schedule NOT the schedule of when the WW doors are open, which is usually only a few hours a week. Jenny Craig is open 6 days a week starting at 8:00 a.m. You don't lose weight any faster on Jenny Craig then you do on WW, your menu is kept at a healthy calorie level for your body size and activity level. Like JULIEDE said, Whichever plan YOU choose. Don't knock Jenny Craig until you've tried it. They provide FREE consultations to anyone who wants information on their programs. Good Luck! :angel:

Reply:Raising another hand for WW. I've been on it for over a year now and have lost 60#, give or take. I still want to lose 35 more. I love it. We eat regular food, you learn how to make better choices. You are in control of what you eat. I go to meetings once a week and the support there is unsurpassed. My leader is so great, all of the ladies there are, they've all been where we are. I hope you take action, whichever plan you choose. It has improved my self esteem 1000 fold.

Reply:I'm currently on Jenny Craig. Depending on the program you purchase on how you "work" it, Jenny Craig might cost a little more BUT for me it's been worth it! My meal's are pre-packaged / pre-planned, all I have to do is heat and EAT! I've lost 42 pounds since Valentine's Day. I have about 50 more to go. I have 2 young boys, a husband, a house to keep and I do volunteer work so I don't have 5 extra hours a day to workout like some people. :rolleyes: I've never done WW, I know you can buy their food in the store. I don't know how much "support" you get. I think JC works for me because I know that I have to be accountable to someone. Everyone Monday when I go to weigh in, depending on what the scale says, if I've been naughty she'll know. (So far that hasn't happen!) The girls at the centers are GREAT! They are there to help with ANYTHING you need, questions, support … I'm sure you'll get a lot of posts to your question. I hope you find the right answer. I know JC gives FREE consultations!! Call them. GOOD LUCK in whatever you do. :angel:

Reply:I'm on WW now and I have lost 40 pounds and I have 10 more until goal and I do think WW is better b/c 1 it doesn't cost as much 2 you can eat normal foods 3 you can do it at home, online or go to meetings! My mom did jenny craig and she did it for 2 weeks and quit b/c the food alone was 100 a week!! Just for 1 weeks worth of frozen food!! I told her just do WW and now is going to join after she lost money from joining jenny craig!! One thing is you don't loose weight as fast on WW then jenny craig but I think slower weight loss is better!! Good luck!!

Bruising a lot about this new diet [iron supplement] [bruises]

admin — Fri, 03 Sep 2010 14:34:40 +0000

I have some seriously nasty bruises appear and they are not as fast as before. I usually bruise easily, but this is ridiculuous. Should I take and iron supplement and thats ok on Atkins?

Reply:A lack of vitamin C can cause bruising.

Reply:I had that bruising also. now my kidneys are killing me in addition to being awake all night with pain in my tailbone. it really hurts. never had this befor.
have been on atkins for 2.5 months now. I m adding different food as I think that this diet doesnt give you all that you need.
I added fruit today, apple and a bannana. if you add the total carbs Im way over but I havent been feeling too great lately by just following atkins.
I

Reply:definitely get it checked out to rule out anything serious. i had the same problem with bruising on my legs real bad. had my blood checked, and my cholestrol is great and no thyroid problems. red and white blood cells fine. doctor said i needed more vitamin k and b vitamins. i eat lots of veggies, but everyone should take a good well rounded multi-vitamin/mineral. hope this helps rr

Reply:If the bruising is a recent development, then you need to have it checked. I think it is due to a vitamin deficiency, but I'm not sure which one. How well rounded is your diet? Are you eating a wide variety of veggies? Taking a multi?

Lack of iron is not likely if you are eating red meat. Iron supplements can be dangerous, so get your doctors OK before trying them.

Has anyone done 40-30-30 Plan? [epinions] [south beach]

admin — Fri, 03 Sep 2010 13:19:17 +0000

I started it and wanted to know if anyone has had success with this 40% carbohydrates, 30% protein, 30% fat plan. I read a review on Epinions and his boys 21 pounds in a Mon Please do not recommend Atkins or South Beach, as they are too restrictive for my taste.

Reply:Thanks, please keep me posted. It sounds like the basics are the same cause it's from the same author. I'll have to check out fitday.com.

Reply:I have recently bought the book titled " 40-30-30 Fat Burning Nutrition", and thought it would be easy enough to try. It has a simple diet menu that you can follow, it basically has all the food I normally eat except all the meat. I'm not a vegeterian by all means but I don't like luncheon meat so I have to find something that has high amount of protein instead.

I have tried to do this diet for one day to see if I can actually meet the 40-30-30 quota and thanks to fitday.com it makes it all much easier. I will be starting the program tomorrow. I will be following it with 1200 cals/day, CLA, and the usual 5 days out of 7 at the gym. Hopefully something will come out of this, because like yourself I know that I can't do Atkins- not realistic for everyday life for me. I'll keep you posted.

Does it matter when you eat? [pretzels] [snack]

admin — Fri, 03 Sep 2010 12:03:50 +0000

Does it matter when you eat? I mean, you can the majority of your calories for a meal such as dinner, instead of spreading them to consume thoughout the day. Ive noticed that if I snack, morning or afternoon, I end up blowing and stomping everything in. Its like I have to eat, I have my body triggers anything if I want to eat or not. For example, I eat a handful of pretzels, thats OK. But I go for the chips and what I can find.

So, I can eat a small breakfast (no breakfast person) and lunch and then a normal size dinner? There is no way that I can do 6 small meals a day. For one thing, yuck, and for another, I would overeat.

Suggestions or advice?

Reply:Studies have shown that, with regards to losing weight, it doesn't matter what time you eat. You should reduce your calories in a way that suits you. Keep in mind that eating very little in the early part of the day may reduce your energy, so try to get some protein at breakfast. It burns more slowly.

Reply:to get to where i can eat 5 meals a day due to my schedule my last meal has to be right before i go to bed. i heard tht if you have to do it like that, you should eat fruit. because thats better to eat before you sleep?

Reply:It is better for your metabolism to spread out your meals while at the same time not eating more. If you can't however, it is better to eat a bigger breakfast rather than a bigger dinner. Eating a good and nutritous breakfast will provide you with energy throughout the day. This extra energy will allow you to burn more calories. Also, you shouldn't really eat too close to when you go to sleep. This is because when you are asleep, excess gylcogen in your bloodstream will be stored as hat. If your one of those people that simply can't stand not eating before bed (like me), eat that is light and not too high in carbohydrates. For me cottage cheese works nicely.
Keep in mind this is based on what I've learned about my situation. I am young and manage my weight from an athletic point of view. Hope this helps.

helenjar . tell us what works [roni] [cla]

admin — Fri, 03 Sep 2010 10:48:21 +0000

Helen . I read your post on the challenge and am curious to know how you are able to successfully lose weight. I suffer from hypo-T and is also a challenge for me. Im currently using CLA and is slowly working for me. This is the only thing that has made the scale move down instead of up. Thanks .-: wave:-Roni

Reply:i asked her that too b/c im in the same boat as you.

Exercises to get rid of the fat ass. [big thighs] [exercises]

admin — Fri, 03 Sep 2010 09:33:01 +0000

I recently lost some weight. All my life Ive had big thighs and butt. I look kind of out of proportion, because I am thin and I have a big butt and big thighs. Are there any exercises that help lose fat in that area?

Reply:I have the same problems. Another thing you could do is to build up your shoulders. It takes away from the hips and butt and puts you more in proportion. Remember the shoulder pads and the big hair in the 80's? Same kind of concept.

Reply:Try toning exercises targeting the butt & thighs, like squats & lunges. These exercises do not get rid of fat, but tone the muscle. I have not lost any weight in the last month or 2 – ok, I have been going up & down with the same 2 lbs! But, I have been using the the Firm workout videos using their fanny lifter. Believe me, I see the results already.

I think sometimes people forget that toning/weights can enhance the appearance of otherwise unappealing areas even without fat loss. But, that being said, I am not extremely overweight. I have only about 10-15 lbs to lose. Maybe that makes a difference.

I do agree that genetics can play a big part in your body shape. You may always be heavier on the bottom, but toning your butts & thighs may reduce the heaviness

Reply:guy and Chevyman are right. Lowering your overall body fat is the only way to slim down your butt and thighs. You should read the book "Fit and Female" by Geralyn Coopersmith. She helps you determine what your body type is (apple or pear and endomorph, ectomorph or mesomorph) then gives you exercises and diet guidelines that will work best with your body type.
On a side note, having a big butt isn't a bad thing. I am hispanic and have the butt to prove it. And you know what, I wouldn't trade it for the world. As much as you might want to change it, there are hundreds of women that would kill to have a big butt. Curves are what make us women. It is okay to want a lean, healthy body; but you don't want to be so thin (or flat) that you have the body of a 12 year old boy. And ask any guy, they love it when a girl has a butt.

Reply:I agree with guy,
I watch my calories and I have lost in my legs waiste and arms, I exercise everyday at least an hour work up a good sweat, but I think the main thing is count those calories.
its funny you say that bout your butt,, I have no butt..and super slim pants are getting harder and harder to find.

Reply:Well,

Best you can do short of dangerous surgery is to do regular strenuous aerobics and cut back on calories. THis causes an overall toning and drop in weight. There is no such thing as spot reducing but I think that you can count on losing much more weight in places where you have the most fat.
Thus, I'm saying you might not get overthin in your upper body and still be able to pare off some of the lower body fat.

Body-shape has a large element of genetics to it so don't look for miracles.

Phentermine update – 1 month [phen] [quot]

admin — Fri, 03 Sep 2010 08:17:36 +0000

My wife is 59 “and 200 pounds in one month on Phen has lost 8 pounds. It did not work out and has not really changed her diet too much. She is ordering a two months supply and has not complained van all adverse events, except perhaps constipation from time to time. She had a comment about energy.

I have heard many people say their body builds a tolerance for the drug. Im afraid my self is vrouw voor opzetten a problem, because if they do not work out with this medicine and stay to a series of diet they gain back everything if they stop taking the drug their body builds a tolerance.

Thoughts? Do most people who use these also trying to lose weight by adding an exercise routine?

Reply:[QUOTE=guy]To those who use this pill……is it only available with a prescription? and do you have to be very overweight to use it or can you use i

Reply:guy-
Thank you for your care and concern, I really appreciate your kind words.Take care.

Reply:Doesn't anyone question this and see it as a serious problem? Doctors are notorious for throwing pills at patients. When drug companies are pushing a drug doctors jump on board and push them as well. Here we have a drug that is of such concern that many doctors won't even prescribe it and people are still looking to get it. Why would you desire to take a drug that doctors who are well educated in medicine and science are saying is probably dangerous?

Fiskj-
Not to long ago, Vioxx was taken off the drug production line due to side effect for heart attacks, stroke, heart disease,etc. Many other drugs have been pulled from the market. We are all just test tubes for these drugs. Almost every drug can cause problems of some sort. I take these pills because I am extremely over weight. I have had some side effects but nothing to dangerous so far. I do not recommend this drug to others but if that is the choice they want to make then that is their right, especially as an American. I can understand your concern about this drug. All I know is, I am willing to try anything at this point to help me lose this weight. I have carried it around for 3 years now, after gaining it due to steroid use from a blood disorder I had. When people are over weight they tend to go to extremes to lose it. Take care.
Unusual_Blessin

Reply:Before I restarted these diet pills, I found out I was pregnant but I went through a miscarriage. This is the 3rd loss I have endured due to m/c or eptopic pregnancies and I just find myself snappy sometimes.

Oh, I'm so sorry to hear that. I sincerely send the very best and a huge hug to you.

Reply:Why would you desire to take a drug that doctors who are well educated in medicine and science are saying is probably dangerous?

And many who are well-educated in medicine and science are saying the opposite.

That's why it's controversial!

Medicine is most certainly not an exact science at all. I was once completely chided for taking glucosamine for my knees. My doctor actually made fun of me and acted like I was completely stupid for believing that they work. Well, guess what — lots of research later, and he's the one with egg on his face.

The point is, not all doctors agree. So, who is right? Jump into a time machine for the future, and we'll find out.

Reply:Unusual blessin — you're very sweet to apologize, but no need! I hope you are well.

guy — it is a controversial drug, and many doctors will not prescribe it. The only thing I could suggest is that if you ever hear any of your friends or acquaintances mention it, then ask who his or her doctor is. That's a rather obvious solution, but I'm afraid that's all that comes to mind.

Doesn't anyone question this and see it as a serious problem? Doctors are notorious for throwing pills at patients. When drug companies are pushing a drug doctors jump on board and push them as well. Here we have a drug that is of such concern that many doctors won't even prescribe it and people are still looking to get it. Why would you desire to take a drug that doctors who are well educated in medicine and science are saying is probably dangerous?

Reply:guy-
Thanks for understanding. I hate it when I get in those moods and then say or do something that I regret later on. Before I restarted these diet pills, I found out I was pregnant but I went through a miscarriage. This is the 3rd loss I have endured due to m/c or eptopic pregnancies and I just find myself snappy sometimes. Once again thanks for understanding. Take care.

Reply:Unusual blessin — you're very sweet to apologize, but no need! I hope you are well.

Reply:Since my doctor prescribes them for me, I really don't know what to tell you about where you should try to get them at. Wish I could have been more help.

Reply:Where do you all get phentermine? No doctors in my area prescribe it, even if you are obese.

Reply:Worldtraveler-
Hey! How are you? I wanted to tell you that I am sorry I sounded so grouchy in that last post. Been going through alot lately and I had no right to smart off. If I offended you in any way please accept my apologizes. We did get off the subject of phentermine but she was just wondering if the phentermine would give her an energy boost. When I explained to her that it was mainly for weight loss purposes, she went to a website and got some energy boosters off line. Sorry for the misunderstanding. Take care.
Unusual_Blessin

Reply:Oh okay, no problem. Since the subject was phentermine, and someone just referred to "pills," it certainly seemed that someone ordered some phentermine illegally!

Reply:Worldtraveler,
The pills that Bluehen has ordered offline was just an energy booster/vitamin. Last time I checked I could walk in any store I decided and just pull them off the counter and pay for them. What's the difference in ordering them offline? Just curious! Why would they sell these pills as over the counter pills if they needed a prescription? I would really appreciate a response from this. I really didn't know it was illegal to order such pills online.
Thanks!
Unusual_Blessin

Reply:Thanks guy, I actually ordered a few pills off line that will provide an energy boost plus and hopefully a metabolism booster. It just seemed many people had such great results with this pill I was curious what it was all about.

You're probably aware, but it is illegal without a prescription in the US.

Reply:I tried Phentermine years ago and lost 10lbs my first month, the second and thrid month-nada. But I was a ***** on those things-LOL! I was mean! a few years ago, I tried it again in a lower dosage and lost 6lbs in 6 months-not worth it since my insurance didn't cover it so I was paying $120 a month for a bottle of pills.

Reply:BlueHen-
Sounds to me like you need to try an energy booster. My sister has taken some over the counter drugs that seem to help keep her going. These pills will give you energy but I wouldn't advise you to take them if you are in no way over weight. I on the other hand am way over weight. I am hoping for some positive results from these pills. I'll talk to my sister for you… find out what energy kickers she takes and then I'll get back to you.
Take care.

Reply:Thanks unusual blessin. There is no way any doctor would prescribe a weight loss pill for me. I am not overweight, but would like to be a bit leaner like I was prepreg. A doctor would look at me and laugh. I see so many websites selling it I thought maybe one would let you get it without a prescription. However, if it only serves as an appetite suppresant that wouldn't help me, I am OK in that area, just need a jump start.

Reply:I worry that my wife is setting herself up for a problem because if she doesn't work out with this drug and stay to a set diet she will gain everything back if she stops taking the drug

If she does not change her eating and exercise habits, she is absolutely guaranteed to gain back the weight. Probably more. Unfortunately, she really isn't using the medicine like she should.

Reply:Bluehen-
Yes, this has to have a prescription and believe it or not… this pill wasn't meant for long term use. It was actually made so that it would help people just like you who only have a desire to drop a few extra pounds. What it does is control your hunger. I have experienced several side effects from this drug. I advise you to speak to your doctor if you have any health problems. Another name for this drug is Adipex. I have had dry mouth, isomnia, diarrhea, heart palpitations, and the shakes from this drug. Keep me posted on whatever you decide to do. I hope I was helpful. I wish you the best in whatever choice you make. Take care.

Reply:To those who use this pill……is it only available with a prescription? and do you have to be very overweight to use it or can you use it to just drop 10 pounds?

Reply:Mark-
Hey! How is the wife's diet going now? I, too, have been using phentermine. In my first month I lost 20 pounds. I have been able to keep that weight off by rotating the use of my pills every other month. I started using the pills in July, lost 20 lbs, and then stopped the pills. In September I started the pills back and have lost an additional 6 lbs. I don't exercise like I should. My diet hasn't changed much at all. Actually, I have just adding more vegie's onto my daily food intake. I didn't take the pills in October but I am currently on them now. I have fount that my body doesn't get immune to the drug this way. It helps them do their job. My mom was on the pills for 9 months straight, she never lost more than 30 lbs. Now, she has been going thru a withdrawl stage. She has no energy and has already gained 10 lbs back. I hope everything goes well for your wife and she can find the right diet for her. Good luck to you guys.

Reply:I've been using Phentermine on and off for a little over a year and I've lost close to 75lbs. In my first month on Phentermine I lost 20lbs, didn't exercise or change my diet but it was of course water weight I lost. I also had some constipation but that was it. At this time I'm now exercising and TRYING to change my diet because I don't plan to be on the pills much longer. Your wife should also exercise and change her diet so when she does stop taking the pills so won't gain any of the weight that she lost and this will help her alot.

Reply:I dont know anything about the drug. but losing 8lbs in a month just from a drug and no exercise or change in diet seems like alot. Most Diet drugs do not have that much of an impact.

that being said…if it is just the drug doing it then she will most definately gain weight back when she goes off it or if she builds up an intolerance. To Lose weight and keep it off you have to change your Diet/Lifestyle to something permanent.

If you just do not feel good . [pain meds] [spinal tap]

admin — Fri, 03 Sep 2010 07:02:13 +0000

Probably OT and Im just venting. Im so sick of the past week, began as a severe headache, neck pain, fever, blah blah blah. Then throw a bad cold in. . ick. Has Dr. thing last Saturday and then landed in the ER, CT scan and Spinal Tap (ICK), things came back pretty normal, but still not feeling up to par . plus Im on pain medication and relaxing, so of course Im not in the mood to eat healthy, but really try to maintain. Today I blew it, but didnt like me too bad (had mac and cheese was low fat, but it was still mac and cheese! LOL) tonight was spaghetti noodles with zucchini instead of pasta, but . Now I want ice cream. Took a Z3 and hope that this desire will pass . but you know how when youre not feeling well, you just want comfort food? Okay, so Im not telling you something . I had two pieces of pizza yesterday, burgers and fries when I came home from the hospital . my friend has it for me, bless his heart. I know that your body needs more cals when you are sick and I really do not feel guilty, more concerned with getting well than burn fat . but I guess Im just in a funk and needed to vent. Im not allowed to do anything, but 15-20 minutes cardio every day now . go on a cruise in 22 days and wanted ￡ 10 off . starting to realize that would not happen, but a bit depressing. Thanks for letting me vent!

Reply:Girl, you are definitely allowed to vent! you are always giving such good advice on here and giving encouragement.

You need to be healthy for that cruise! Afetr all you want to have a GREAT time!

Libby

Reply:Girlfriend…Get yourself well, do you want to be skinny or sick for your trip? I would hope well, lol…Don't stress you system anymore than it is already stressing itself by being sick…get some rest, you have a cruise to go on!

Disease and calories [calories] [flu]

admin — Fri, 03 Sep 2010 05:46:24 +0000

I have the flu now and I was wondering whether I should eat more or less. My organizations working hard for me to be better (I have the flu) but im more calm. Will my calories to raise, lower or keep them from same
Thanks: wave:

Reply:"Feed a Cold; Starve a Fever" is the old maxim which makes a lot of sense…and the body seems to do this all on it's own. I guess with a raging fever, excess food which must be burned off releases more heat…not needed. That's why with serious febrile illnesses your appetite often falls to nil. Don't fight it.

When I have a "garden variety" cold my body temperature falls about a half degree and I have the overwhelming urge to eat anything that isn't bolted down…and DO!
"Here kitty kitty!"

Reply:I'd keep them around your BMR if you're able (often the flu makes it hard to eat anything of consequence), Jo. This is the number of calories your body uses to keep you healthy if you're bedridden, which you almost are.

Nat

do not know what else to do when that so called “low fat” is [aerobic exercises] [cruches]

admin — Fri, 03 Sep 2010 04:31:00 +0000

Okay Ive done cruches to loose weight around my stomach and I just read it wont work unless you lose the weight first aerobic exercises? : Confused: what r your thoughts on that?

Reply:Repeat after me this Mantra:

"There aint no such thing as "Spot Reducing"!

Crunches will help firm up the abs but you need to keep to a good diet, a good exercise program to up your metabolism AND lose the bodyfat. That and patience, time and determination. The body stores fat in the stomach area first for most people and it will be the last area to lose it.

Strength/resistance lifting does force the body to work harder and keeps your metabolism up longer than just cardio alone. Why it is suggested to incorporate both if that is your goal.

Eating 5-6 smaller meals a day (about 3 hours apart). Does not need to be Atkins or South Beach…just moderate what you have been doing. Up your protein intake, lower your carbs (eat complex ones/veggies) keep some fats (Olive oil/flaxseed oil/nuts/peanut butter). Cut the sugar and drink plenty of water. Dont take in too few calories because this will cause your body's metabolism to slow down and conserve stored bodyfat.

Go for a three day split "strength/resistance" workout using freeweights and/or machine. 4 sets of moderately heavy weights at 10-12 reps with a minutes rest between sets for an hour/90 minutes. Freeweights are better as you can strengthen the supporting muscles better for the bench…..but machines are good if you have access to them. Include cardio on the off lifting days or right after. Be sure to stretch thoroughly and warmup first and keep good form always!

Here is a basic workout plan I used from my college class and at home:

Stretch and warmup

Bench press
Incline press
flyes
bicep curls (sulpinating as this works the forearms too)
Tricep pushdowns
Overhead extension

Workout day II

Squats
and/or:
Leg press
Leg curls
calf raises
lunges

Workout day III

Lat pulldowns to chest
Bentover dumbbell rows
shoulder press
Lateral raises

Ab crunches on the days lifting.

Stretch and cooldown

Rather basic workout schedule and you can include extra isolation exercises if need be or able. As I workout at home now, the lat pulldowns/tricep pushdowns are out (no cable setup) and I do squats instead of leg presses. Otherwise, all of the above can be done using basic equipment (bench w/leg extension attachment) and freeweights (Olympic and/or standard barbell w/plates. Dumbbells w/plates). There are plenty of alternative exercises to do rather than cable if you do not have access to machines.

I lost 60lbs of bodyfat in a year doing these and keeping to a good diet plan. Gained upper body strength/improved health to boot as I am a woman, 52, 5'6" and post menopausal.

the weight loss papers

Weight Watchers or Jenny Craig [jenny craig] [cholestral]

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helenjar . tell us what works [roni] [cla]

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