Diary of a Loser: Entry 3/5/09

Thursday, March 5, 2009

Entry 3/5/09

Weight: 233.5 At least I'm not gaining. That's good especially since I haven't been eating well. I have been making some better bad choices mostly due to time constraints. Hopefully I can go back and update the last few days.

I'm excited that Fitlynxx has again started sending me Elephants. Are you curious?
Stay tuned.

7 comments:

Phil said...: Yes, and don't forget about the ice cream sundaes. I do like getting those monthly reports. I finally went over the 1 million pound mark. There are so many great benifits to being on Fitlinxx. I highly recommend the software program. Very good tool for not only beginners but those who are exercising pros.; March 5, 2009 at 1:25 PM
Anonymous said...: I'm curious. What is Fitlinxx?; March 12, 2009 at 1:44 PM
Phil said...: Anonymous,
Instead of me explaining about Fitlinxx, I am sending web site.

http://fitlinxx.com/brand.htm

I am a fitness coach at the Y and we use this software program.; March 16, 2009 at 10:08 AM
Anonymous said...: Thanks,Is Fitlinxx at all Y's. Very Interesting. I just joined a private club.; March 17, 2009 at 2:15 PM
Phil said...: Ton Anonymous,
I am not sure all Y's would have Fitlinxx but a quick call to your nearest Y would answer your question. You may also like to go to your local YMCA website:
ymcayourcityname.org; March 18, 2009 at 10:07 AM
Phil said...: Anon,
I just caught my ton(should be to) typo. Now the word ton is not something you want to drop on this blog.:) I also had a typo on a later comment (starting instead of started). I my actually start going to preview first. It is not easy being me. Have a great day.; March 18, 2009 at 10:26 AM
Jerry said...: That's otay Phil,

Rmmbr, yu cn lve out a lt of lttrs or raerrgaen them and pople wll stll knw wht yu man. Isn't the brain god gave us a wonderful thing? :)

Keep up the comments I love them; March 18, 2009 at 11:26 AM

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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