Diary of a Loser: Entry 10/12/08

Sunday, October 12, 2008

Entry 10/12/08

Weight:

218.5 lbs. I am .55 lbs. over my 2nd revised goal line for today .

Exercise:

Weight training for 1hr 15 min. Avg heart rate of 107 bpm max heart rate of 131 bpm according to my Garmin Forerunner 405.

Walked/jogged 1.91 miles in 30 min. avg speed of 3.8 mph, max speed 5.3 mph, avg heart rate 115 bpm, max heart rate 143 bpm, and burned 217 calories per the Garmin Forerunner.

Meals:

Breakfast- Boiled egg, 1 slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 2 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen,MSM,chondroitin, glucosamine), Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.

Snack: 6 oz skim milk 2 walnuts

Lunch: 6 oz skim milk 1/2 baked skinless chicken breast (4 oz.) 1/2 apple

Dinner: Sandwich with whole grain bread and 1/2 baked skinless chicken breast, tbsp of mayonaise. Water

Snack: 1/2 apple, 6 oz. Skim milk

Found a BMI (Body Mass Index) calculator developed by the Navy. It utilizes height, weight and measurements of the neck and waist for men; waist , neck and hips for women; to determine the percentage of fat your body contains. I will put the link on tomorrow.

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Some Basics (changes in review)

There is no such thing as a quick loss diet with lasting results. Forget about the fads if you want to lose weight and keep off the fat in a healthy way. There are a few inescapable facts concerning weight loss.

First of all, a pound of fat contains 3500 calories. If you want to lose a pound of fat, you must burn 3500 more calories than you consume. Here's the equation : Fat lost or gained = (Calories consumed - Calories burned) / 3500. If you want to lose a pound fat a week, you must on average burn 500 calories a day more than you consume.

Second, you must consume enough calories each day to keep your body from thinking it may starve. If you don't get enough calories your metabolism will slow down thereby burning less calories and you'll just feel tired and hungry. Also, if the deficit is too large and last more than a few days, your body will start consuming muscle, the organ that burns the calories. The accepted wisdom seems to be 1200 calories for females and 1800 for males. One to three pounds a week is a healthy rate of fat loss.

Third, muscles burn the calories (your brain burns some also but for some people its negligible :) ), therefore exercise is a important part of any weight loss effort. It does not have to be strenuous. Walking is wonderful, it will burn extra calories and build muscles in your legs. Try to work up to at least 2 miles a day. If you walk 2 miles in 34 minutes (3.5 mph), you'll burn approximately your weight in extra calories. Use the calculator below. I strongly suggest you lift weights at least twice a weak. Try to increase or maintain all your muscles.

Exercise Calculator (click in box to select Pace)

Calories Burned Calculator
Estimate calories you burn walking:
Pace:
Weight:
Time:

BMI =	(weight in pounds * 703 )
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	height in inches²