Diary of a Loser: Entry 01/20/09

Tuesday, January 20, 2009

Entry 01/20/09

Weight: 235 lbs.

Breakfast: Four slices of Turkey bacon, 2 fried eggs, 1 slice of cheese toast, 2 cups of coffer with creamer & sweetener. 2 capsules of fish oil, Centrum Senior multivitamin, Resvinatrol (antioxidant) and Joint Care (sometimes I don't mention them but I usually take these supplements every morning).

Lunch: Turkey sandwich made with 3 oz. Turkey, tablespoon of mayonaise & mustard, green salad with tablespoon of Ranch dressing and a diet Fresca.

Dinner: Green salad with chicken breat and Ranch dressing. Had Lipton Diet Citrus flavored Green Tea. Ate late which is not good idea for weight management. The reason I ate late was because I went to the gym and worked out.

Exercise: Lifted weights for 45 minutes, with a 5 minute warm up and 15 min. cool down walk and stretch. Always stretch after working with weight. It not only improves flexibility but will reduce soreness in the following days. My Garmin Forerunner 405 record 139 beats per minute peak heart rate and an average 109 bpm. As I've mentioned before 103 bpm is the lower end of the fat burning range for me with 119 bpm the upper end. Weight lifting can be an aerobic workout if you move from exercise to exercise quickly. This can compromise your muscle gain because you can't max out the lifted weight. I compromise by letting my pulse rate fall to 112 bpm before starting the next exercise.

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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