Entry 11/17/2008

Weight: 224

Meals:

Breakfast- two eggs fried with canola spray, slice of wheat toast, coffee with cocoa, creamer, sweetener. One oz Resivinatrol, 1 oz. Joint care, 1 tablet DHEA, Centrum Silver vitamin.

Lunch - Grilled chicken leg and thigh, grilled vegatable, beans. Diet coke.

Dinner- Baked skinless chicken breast. cup of rice with a few peas and carrots. 8 oz skim milk.

Snack - 3 walnuts.

Exercise: Light weight workout. Haven't lifted weights since Oct. 15, so I lifted 80-90% of regular workout weights to get acclimated and reduce soreness over next two days. Also did a lot of stretching afterward to help reduce soreness over the next few days also.

11/12/2008

Meals:

Two eggs, two slices of whole wheat toast with parkay and 3 walnuts. Coffee with creamer, Splenda and cocoa. 1 oz Resvinatrol, 1oz Joint Care, 1 tablet DHEA, 1 Omega 3 capsule, Centrum Silver Vitamin.

There is a good discussion about the bad effects of belly fat at Web MD today.

Entry 11/11/2008

Weight:
226 I have been walking less than twice a week for the past few weeks. I have not been eating well either. Exercise causes the body to generate endorphins which help reduce anxiety and enhance one's mood. When I don't exercise I bing more and have less motivation to eat as well as I should. When I was younger I could maintain my weight with diet alone but now it seems impossible without vigorous exercise at least 3-4 times a week.

Meals:

Breakfast:
1.5 cup of All Bran with half-cup skim milk, coffee with creamer, splenda and teaspoon of cocoa. Ran out of Joint Care 2 weeks ago and some of the old aches have come back. 1 DHEA, Centrum Silver, 1 omega 3 capsule.

Lunch: 5 oz. Turkey, creamed spinach, green beans and water with lemon

Dinner: 2 pieces of Long John Silver Fish, 2 scrimp and cole slaw. Deit Pepsi to drink.

Entry 11/5/2008

Recommendations for Resistance Training Exercise (ACSM 1995)

Perform a minimum of 8 to 10 exercises that train the major muscle groups

• Workouts should not be too long.

• Programs longer than one hour are associated with higher dropout rates.

• Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises

Perform one set of 8 to 12 repetitions to the point of volitional fatigue

• More sets may elicit slightly greater strength gains but additional improvement is relatively small

• Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps).

Perform exercises at least 2 days per week

• More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
• Progress is made during the recuperation between workout

Adhere as closely to the specific exercise techniques

Perform exercises through a full range of motion

• Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort

Perform exercises in a controlled manner

Maintain a normal breathing pattern

If possible, exercise with a training partner

• Partners can provide feedback, assistance, and motivation.

Entry 11/4/2008

Regular physical activity is an essential component to maintaining muscle and a healthy weight. Health experts recommend at least 30 to 60 minutes of moderate-intensity activity five or more days a week. To lose weight, increase the duration and intensity of your exercise, eat a healthy diet and cut back on your portions.

Entry 11/03/2008

Stress management plays a large part in permanent weight loss. Under stress,the body produces hormones or chemicals that actually work to keep the fat in the cells. The continual production of these chemicals can prove to be very dangerous & even deadly. Besides the excess insulin problem, there is another insidious stress hormone produced by the adrenal glands called cortisol that plays a major role in the 60-90
percent of disease states, as well as causing an increase in cell fat storage.

Entry 10/31/08

Weight:

221 lbs. I haven't been exercising for the past 10 days. Went out of town to visit my mom who was had been in the hospital for a few days.

At 61 I've found that if I don't exercise I have to track my calorie intake very closely. Over the past 10 days I've not taken the time to do either. That happens. During times like this, I try to be conscious of my diet and try to walk a little further than I need too and do little things like curl the gallon milk jug a few times before putting it back in the fridge, do a few squats, pick up the dumbbell in my office and do a few exercises with it. But now that I'm older I really have to be vigilant about my eating and exercise habits.

I've had to deal with depression all my adult life and diet, exercise and nutrition are important tools in fighting it. When I get off track I have to make sure I don't let things get too far out of hand. I have to forget about things like putting in extra hours at work to catch up and raise exercise to a higher priority. I know how important it is to get in at least a 20 minute work out each day but I'm like everyone else - I get in a cycle of indifference and bad habits.

“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun