Can anyone recommend a good home scale that reliably monitors body composition? I've heard good things about Tanita models but would welcome other recommendations.

Check out the Omron Body Fat Monitor and Scale: http://www.amazon.com/Omron-HBF-400-Body-Monitor-Scale/dp/B000FJQ4 I cannot attest to its "fat" measuring capabilities (and a host of other features like measuring "visceral" or organ fat) but it is rock solid for measuring just my weight as a digital scale. The unit I bought came from "Dirt Cheap" so it was not fully functional but I hung on to it because it is a good digital scale. Great post on the Fat burning. Overall comments: I have been using the Maffetone low HR method for about 6 weeks as described by Stu Mittleman in his book "Slow Burn." Reading this book has helped me to appreciate (dare I say the "W" word(?)) that Walking is okay(!) and I am out the door every morning before eating anything using a run/walk combination. This has been awesome. ALL of my (anaerobic training) injuries have subsided and the weight is falling off, although that was not my main goal. I simply wanted to improve my overall aerobic running efficiency and that seems to be working too.

I keep meaning to suggest that you create a sticky, or add to an existing one, about what you have observed in your lab. What you've learned. What helps endurance, what doesn't. All that. You keep offering these little gems here and there, and I keep thinking that your experience would be a great addition to what we've learned from Maffetone. I wish HE would offer more specific examples of what he saw along the way as well. Thanks for posting what you have already. --JImmy

Feel free to use any of the material I post here. They are just little tid bits and I'll continue as time permits. I think Maffetone has lots more on his website, and YOU Jimmy are on a first name basis with him -- why not invite him on? He did a private online forum through the University for grad students and faculty that was great. Not sure how it was put together, but those things are organized to make the best use of everyone's time.

I've increased my fat intake (almond butter, olive oil, fish oil, whole eggs, and butter) to about 30% of caloric intake. The rest of my calories are about a 45-48% carb, 22-25% protein split. For the longest time, I've been keeping fat intake to about 10-15%, and carbs were well over 60% (with ample refined sugars). My carbs are coming from whole oats, wheat, rice, and veggies. What I'm finding after about two weeks is that I am eating less, not craving sugar, and feeling good after the meal instead of drowsy. When I've tried to lose weight the past few years, I would cut calories to 2200, and would feel hungry most of the time. I find I'm eating about the same amount of calories, but I'm more satisfied. I'm still in recovery phase from the marathon and haven't resumed a normal training schedule, so I can't tell you how it's affecting running. I had a glorious moment when I allowed myself to have butter on an AK-mak cracker. It was amazingly good, and realized how much I missed it. --Jimmy

I've increased my fat intake (almond butter, olive oil, fish oil, whole eggs, and butter) to about 30% of caloric intake. The rest of my calories are about a 45-48% carb, 22-25% protein split. For the longest time, I've been keeping fat intake to about 10-15%, and carbs were well over 60% (with ample refined sugars). My carbs are coming from whole oats, wheat, rice, and veggies. What I'm finding after about two weeks is that I am eating less, not craving sugar, and feeling good after the meal instead of drowsy. When I've tried to lose weight the past few years, I would cut calories to 2200, and would feel hungry most of the time. I find I'm eating about the same amount of calories, but I'm more satisfied. I'm still in recovery phase from the marathon and haven't resumed a normal training schedule, so I can't tell you how it's affecting running. I had a glorious moment when I allowed myself to have butter on an AK-mak cracker. It was amazingly good, and realized how much I missed it. --Jimmy

ah Jimmy, you crossed that threshold to better fat burning via your diet. I know you've been there with training, and now you're into double barreled action. Congratulations. This is a great case history, and not uncommon. I think once you resume training you'll be fine. Should you get more hungry after some of your longer runs, eat fruit right afterwards. Just keep away from the refined carbs and sugars. Send this case history to Maffetone's website -- to the Forum.

When I have more time under my belt, I'll think about that. For recovery food (500 calories), I include some fat and protein for a 50%carb/30%fat/20%protein mix. I don't feel like eating until 4-5 hours later. What's your experience with people using sugar-laden products like sports drinks and energy bars for recovery? Thanks, Dave. --Jimmy

The high glycemic sports drinks and bars (virtually all of them) only work when consumed immediately after a workout. All other times they don't help recovery, and can hurt it (among other things). I use fresh fruit for recovery, or get a normal meal soon after a workout and I feel great. I used to make the bars Maffetone has on his website, but not for a while because of my schedule for now. Recovery from a long workout or marathon, fruit juice diluted with water works for me. All this is under the presumption that you're maintaining proper hydration, which is a priority.

After putting on 5 post-marathon pounds, I need to get the F out. I'm using http://www.thedailyplate.com/, which has a large database of foods. I rarely have to hand enter anything, which was what always dissuaded me before. Today I discovered you can create meals, so now I can use "Greg's PBJ" instead of separately entering the bread, PB, and J. We'll see if I stick to it! Counting calories is way harder than running for me.

Finally appear to have busted a plateau. This morning 174 lbs, 16.25 neck, 35.5 waist.,17.5% fat. (per the Navy algorithm) It's been a while since I did the tape measure check, so I'm not 100% confident on the neck measurement. Abdomen has declined a lot though - and that's a measurement I know I'm doing exactly the same way. It appears that I'm making progress.

I do have some nice progress too. weight down to 62.3 kg and skin on abs is getting thinner as well as waist measurements getting smaller. nutrition is based on vegetables and raw fat, no sugars at all like fruit. the idea is that sugar (fruit) just irritates the insuline, which promotes fat accumulation. training is predominantly walking and racewalking with lots of crosstraining for core and upper body all at very low HR, much bellow MAF HR. I prefere the sessions to be shorter (around 1H) and more of them during the day. often session are 30 minutes and 20 minutes for crosstraining. very little running at this stage as very important walking races getting close.