Weight: 221 lbs. Down 1 lb. from 6/1.
Tip: Changing your eating habits along with what you eat can make a big difference. Drink 8 oz. of water 15 minutes before a meal. Don't put more food in your mouth until your mouth is empty. My Grandmother Uptain, following advise from her school teacher, chewed her food 20 times before she swallowed it. Always have something to drink and drink often during the meal. If you slow down your eating you will allow your brain to receive the signal from your stomach that your hunger is satisfied. It usually takes 20-30 minutes.
Try to breakup 3 meals into 5 or 6, spread out through the day with about 2 hours between each. This will help keep your metabolism revved up and you are less likely to over eat at each meal.
Tuesday, June 8, 2010
Monday, June 7, 2010
Entry 6/1/2010
Weight: 222 lbs. Down .5 lbs from 5/29.
Tip: Set short, intermediate and long term weight loss goals. If you need to lose 30 pounds set a long term goal of 20 weeks. That will be an average of 1.5 lbs per week which is a nice healthy rate of loss. Set an intermediate goal 12-13 lbs in 2 months. your short term goals should be 1 - 2 pounds every week and .5 - 1 pound every 3 days. I would advise weighing every 2-3 days. You can have short term weight fluctuations that are not related to the fat you're losing but due to several other factors (I've discussed some of these in earlier post). If you weigh everyday and you are not losing its easy to get discouraged and give in to cravings. It's okay to not lose any weight over a 2-3 day period but you are doing something wrong if you don't lose within a week.
Share your goal with at least one person, more is better. Ask them to make you accountable by asking you at least once a week how much you lost.
Tip: Set short, intermediate and long term weight loss goals. If you need to lose 30 pounds set a long term goal of 20 weeks. That will be an average of 1.5 lbs per week which is a nice healthy rate of loss. Set an intermediate goal 12-13 lbs in 2 months. your short term goals should be 1 - 2 pounds every week and .5 - 1 pound every 3 days. I would advise weighing every 2-3 days. You can have short term weight fluctuations that are not related to the fat you're losing but due to several other factors (I've discussed some of these in earlier post). If you weigh everyday and you are not losing its easy to get discouraged and give in to cravings. It's okay to not lose any weight over a 2-3 day period but you are doing something wrong if you don't lose within a week.
Share your goal with at least one person, more is better. Ask them to make you accountable by asking you at least once a week how much you lost.
Tuesday, June 1, 2010
Entry 5/29/2010
Weight: 222.5 lbs. That is down .25 lbs from 5/26 and 1.5 lbs from 5/22. By the numbers that means that I burned roughly 5,250 calories than I took in. (who came up with that stupid rule about not ending sentences with prepositions!) There is 3500 calories in a pound. See the sidebar under "Some Basics" for details.
Since I'm not entering everyday, I'm not listing what I eat. If you are interested you can go look at some of my earlier entries.
Exercise: Lifted weights. Five minute warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (800% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.
The 3-day Exercise routine that is working well for me is weights on the first day following the routine above.
Next day, I walk/jog 2.3 miles. After a 5 minute warm-up, I walk or jog to keep my pulse rate at 112 beats per minute. That is the top of the fat burning range for me which is 96-112, 60-70% of my max. After 2 miles I cool down to about 98 bpm and then stretch for about 10 minutes.
On the third day I walk/jog 3.2 miles. The first mile after warm-up, I walk/jog to keep my pulse rate at 112 bpm. After the first mile, I jog slowly until my pulse rate climbs to 128 which is the top of my aerobic range - 113 to 128, 70-80% max. I walk briskly until my heart rate is back to 112 then I jog slowly until I reach 142 which is the top of my anaerobic range - 129 - 142, 80-90% max. I then walk briskly until my heart-rate is again back down to 112 bpm. I then jog slowly until I reach 128 bpm. and then briskly walk until it is back down to 112 which occurs at approximately 2.75 miles. I maintain 112 until the 3 mile mark and then cool down.
I use to exercise more strenuously than this but I didn't lose weight as consistently as I am now and I was not as energetic. I think it is age related. When I was younger I could lose 3 lbs a week exercising strenuously and eating almost anything I wanted within reasonable limits.
Summary:
Day 1 -Lift weights for 45 minutes with .3-.5 mile cool down and 10 min. stretch.
Day 2 -Walk/jog 2 miles at Heart-rate of 112 beats per minute.
Day 3 -Interval training- Walk/jog 1 mile at 112 beats per minute. Jog until heart-rate is 128. After heart-rate is back to 112, jog/walk until heart-rate is 142 bpm. After heart-rate is back to 112, jog until heart-rate is 128 bpm. Allow heart-rate to get back to 112 and maintain for approximately .5 mile. Total distance including cool down 3.3 miles.
Tip: Some studies indicated that the average person can lose weight and keep in shape if they walk 10,000 steps per day. The average stride is 2.5 feet. That means it takes about 2000 steps to walk a mile. For good health everyone should walk 6000 steps. For weight loss, an uninterrupted walk each day of 4000-6000 steps is recommended.
Add some steps. Instead of parking close to the door at work, grocery store or shopping mall , park far away as possible. Take the stairs instead of the elevator. If you work at a desk all day set an alarm to get up and take a 1-3 minute walk or more, at least every hour.
To measure your steps use a pedometer as soon as you get up and wear it all day long. You can get a pedometer for as little as $5, however, these are probably not accurate enough. If you're really serious about using this method for health and weight loss, I would recommend researching pedometers. You are probably going to spend at least $50 for a device that will accurately measure your steps under different conditions. If you are on a budget for exercise equipment and over 40 I would rather see you buy a heart-rate monitor before buying a pedometer. Buy the pedometer later if you can't afford both.
Since I'm not entering everyday, I'm not listing what I eat. If you are interested you can go look at some of my earlier entries.
Exercise: Lifted weights. Five minute warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (800% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.
The 3-day Exercise routine that is working well for me is weights on the first day following the routine above.
Next day, I walk/jog 2.3 miles. After a 5 minute warm-up, I walk or jog to keep my pulse rate at 112 beats per minute. That is the top of the fat burning range for me which is 96-112, 60-70% of my max. After 2 miles I cool down to about 98 bpm and then stretch for about 10 minutes.
On the third day I walk/jog 3.2 miles. The first mile after warm-up, I walk/jog to keep my pulse rate at 112 bpm. After the first mile, I jog slowly until my pulse rate climbs to 128 which is the top of my aerobic range - 113 to 128, 70-80% max. I walk briskly until my heart rate is back to 112 then I jog slowly until I reach 142 which is the top of my anaerobic range - 129 - 142, 80-90% max. I then walk briskly until my heart-rate is again back down to 112 bpm. I then jog slowly until I reach 128 bpm. and then briskly walk until it is back down to 112 which occurs at approximately 2.75 miles. I maintain 112 until the 3 mile mark and then cool down.
I use to exercise more strenuously than this but I didn't lose weight as consistently as I am now and I was not as energetic. I think it is age related. When I was younger I could lose 3 lbs a week exercising strenuously and eating almost anything I wanted within reasonable limits.
Summary:
Day 1 -Lift weights for 45 minutes with .3-.5 mile cool down and 10 min. stretch.
Day 2 -Walk/jog 2 miles at Heart-rate of 112 beats per minute.
Day 3 -Interval training- Walk/jog 1 mile at 112 beats per minute. Jog until heart-rate is 128. After heart-rate is back to 112, jog/walk until heart-rate is 142 bpm. After heart-rate is back to 112, jog until heart-rate is 128 bpm. Allow heart-rate to get back to 112 and maintain for approximately .5 mile. Total distance including cool down 3.3 miles.
Tip: Some studies indicated that the average person can lose weight and keep in shape if they walk 10,000 steps per day. The average stride is 2.5 feet. That means it takes about 2000 steps to walk a mile. For good health everyone should walk 6000 steps. For weight loss, an uninterrupted walk each day of 4000-6000 steps is recommended.
Add some steps. Instead of parking close to the door at work, grocery store or shopping mall , park far away as possible. Take the stairs instead of the elevator. If you work at a desk all day set an alarm to get up and take a 1-3 minute walk or more, at least every hour.
To measure your steps use a pedometer as soon as you get up and wear it all day long. You can get a pedometer for as little as $5, however, these are probably not accurate enough. If you're really serious about using this method for health and weight loss, I would recommend researching pedometers. You are probably going to spend at least $50 for a device that will accurately measure your steps under different conditions. If you are on a budget for exercise equipment and over 40 I would rather see you buy a heart-rate monitor before buying a pedometer. Buy the pedometer later if you can't afford both.
Thursday, May 27, 2010
Entry 5/26/2010
Weight: 222.75 Down 1.25lb from 5/22.
Breakfast: 2 scrambled eggs with 2 slices of American cheese, 20 blueberries, 1/2 cup skim milk and coffee.
Lunch: Deluxe burrito without sour cream. Diet coke.
Snacks: 1 square of 86% cocoa chocolate bar (for the antioxidants and other benefits of chocolate) 5 wlanut halves.
Dinner: 3 chicken strips and cole slow from Chik-fil-a
Snack: teaspoon of natural peanut butter.
Exercise: Lifted weights. Five minute. warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (90% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.Giving it a little extra rest. If it doesn't go away I'll keep reducing the weight till it does.
Tip: If your goal is weight loss, the most important muscle groups to work out is your legs and back. They contain the largest skeletal muscles. The gluteus maximus (butt) is the largest. So if you are running short on time be sure to give these muscles priority. They will burn more calories even while resting than the smaller muscles so you want to make sure they don't atrophy. (Atrophy actually starts 4-5 days after a workout-gradually at first then increasing with longer lapses of inactivity. Unless I'm recovering from an injury, I workout these muscle groups every time I lift weights.
Breakfast: 2 scrambled eggs with 2 slices of American cheese, 20 blueberries, 1/2 cup skim milk and coffee.
Lunch: Deluxe burrito without sour cream. Diet coke.
Snacks: 1 square of 86% cocoa chocolate bar (for the antioxidants and other benefits of chocolate) 5 wlanut halves.
Dinner: 3 chicken strips and cole slow from Chik-fil-a
Snack: teaspoon of natural peanut butter.
Exercise: Lifted weights. Five minute. warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (90% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.Giving it a little extra rest. If it doesn't go away I'll keep reducing the weight till it does.
Tip: If your goal is weight loss, the most important muscle groups to work out is your legs and back. They contain the largest skeletal muscles. The gluteus maximus (butt) is the largest. So if you are running short on time be sure to give these muscles priority. They will burn more calories even while resting than the smaller muscles so you want to make sure they don't atrophy. (Atrophy actually starts 4-5 days after a workout-gradually at first then increasing with longer lapses of inactivity. Unless I'm recovering from an injury, I workout these muscle groups every time I lift weights.
Tuesday, May 25, 2010
Entry 5/25/2010
The last time I weighed at the gym, Saturday 5/22 - 3 days ago, I weighed 224 lbs.. That was down 5.5 lbs from my weight of 229.5 on 5/2. That's roughly 1.8 lbs per week which is a healthy rate of loss. I'm pleased with that.
I have consistently followed the dieting and exercise regimen which is contained in recent post. I won't re-write them here. What appears to have me losing at a more steady rate now instead of the more fluctuating trend in previous years is the almost exclusion of bread products and elimination of overexercise for my age. I'm losing more consistently week to week and I feel better.
Tip: Exercise before breakfast. Your blood sugar is low and your body is more likely to need to convert fat into energy.
Do as I say not as I do. I'm not a morning person. I consider it an extremely difficult exercise to move my right leg to the side of the bed and put my foot on the floor. Then I stumble to the kitchen for coffee and get something to eat as quickly as possible.
I have consistently followed the dieting and exercise regimen which is contained in recent post. I won't re-write them here. What appears to have me losing at a more steady rate now instead of the more fluctuating trend in previous years is the almost exclusion of bread products and elimination of overexercise for my age. I'm losing more consistently week to week and I feel better.
Tip: Exercise before breakfast. Your blood sugar is low and your body is more likely to need to convert fat into energy.
Do as I say not as I do. I'm not a morning person. I consider it an extremely difficult exercise to move my right leg to the side of the bed and put my foot on the floor. Then I stumble to the kitchen for coffee and get something to eat as quickly as possible.
Wednesday, May 5, 2010
Entry 5/2/10
Surprisilingly I lost 1 lbs since my last weighing. I have been keeping my carbs very low.
Weight: 229.5 lbs.
Don't have time to list what I ate today ....since I don't remember exactly what I ate yesterday and the day before, it would not be informative anyway to show you what is working in my case. Suffice it to say that the only carbs I'm getting are from a cup of vegatables and the occasional cereal I have 2 or 3 times a week.
Lifted weights today. Finished with a .5 mile cool down and stretch.
Tomorrow I will walk and intermittantly jog for 2.3 miles. I maitain my heart rate at 112 beats per minute which is 70% of my max. now. I usually complete 2 miles within 31 minutes which burns approximatley my weight in calories - 229
The next day I will walk and jog 3.3 miles. I walk the first mile maintaining 112 bpm. I then up the pace till I hit 128 bpm (80% max heart rate) then ease back down to 112. When I reach 112 I build up to 142 bpm (90% max) then gradually back down to 112 then back up to 128. I finish with about .5 mile at 112. Then I cool down and stretch.
Weight: 229.5 lbs.
Don't have time to list what I ate today ....since I don't remember exactly what I ate yesterday and the day before, it would not be informative anyway to show you what is working in my case. Suffice it to say that the only carbs I'm getting are from a cup of vegatables and the occasional cereal I have 2 or 3 times a week.
Lifted weights today. Finished with a .5 mile cool down and stretch.
Tomorrow I will walk and intermittantly jog for 2.3 miles. I maitain my heart rate at 112 beats per minute which is 70% of my max. now. I usually complete 2 miles within 31 minutes which burns approximatley my weight in calories - 229
The next day I will walk and jog 3.3 miles. I walk the first mile maintaining 112 bpm. I then up the pace till I hit 128 bpm (80% max heart rate) then ease back down to 112. When I reach 112 I build up to 142 bpm (90% max) then gradually back down to 112 then back up to 128. I finish with about .5 mile at 112. Then I cool down and stretch.
Thursday, April 29, 2010
Entry 4/28/10
After a hiatis from the blog I decided to do a post today. During the cold months it is just harder for me to be consistent with my exercise. But turn Spring I'm right back to walking, jogging and lifting weights on a consistent basis. As a result the weight has been coming down. I got up to 238 shortly after the Christmas holidays, but when I weighed yesterday I was at 230.5 lbs.
When I don't exercise, I don't eat well. I think for me it is due to stress related eating. Without the endorphines and the other beneficail chemicals released during exercise, my brain substitutes food for my "feel good".
I would like to make this blog more interesting without having to spend a lot of time. If you have any ideas let me know and I'll consider encorporating them.
Meantime here is my usual entry
weight: 230.5 The last time I weighed it was 233.5 on Sunday 3 days ago. Since I don't remember my weight before Sunday its hard to tell from what this 3 lb drop is due. I wouldn't be surprised if I didn't jump up a pound or two the next time I weigh this coming Saturday. That is when I'll be back at the gym. I'm only weighing every 3 days for now. One reason is I don't have the more accurate balance beam scales at home.
Exercise: Short .2 mile walk in morning and at lunch. Lifted weights involing all muscle groups with heavy lifting with legs and back - the larger muscle groups. It took me about 45 minutes. I've started allowing my pulse rate to drop to 96, which is 60% of my max, between lifts. I've been feeling better after lifting both short term and long term after doing this. I walked about .5 miles to cool down. My pulse rate was 126 when I started and I allowed it to come down evenly to 100 during the walk. After the walk I stretched for about 10 minutes to maintain flexiblity and reduce soreness in the following days.
Food:
Brkfst- Bowl of Raisin Bran. Not the best cereal for a low carb diet but I like it. half grapefruit and Coffee.
Snacked on bits of apple (cut up into 1/8 pieces) throughout the day Also had about 10 peanuts and 5 walnuts.
Lunch-Bean, cheese and meat burito, small taco and diet coke from Taco Bueno.
Dinner - Cup of mixed vegatbles (beans, peppers, carrots, water chestnut - a stir fry blend), canned salmon and buttermilk. Not a gormet meal but I liked it. I'm not hard to please and it was fairly healthy but not optimum.
When I don't exercise, I don't eat well. I think for me it is due to stress related eating. Without the endorphines and the other beneficail chemicals released during exercise, my brain substitutes food for my "feel good".
I would like to make this blog more interesting without having to spend a lot of time. If you have any ideas let me know and I'll consider encorporating them.
Meantime here is my usual entry
weight: 230.5 The last time I weighed it was 233.5 on Sunday 3 days ago. Since I don't remember my weight before Sunday its hard to tell from what this 3 lb drop is due. I wouldn't be surprised if I didn't jump up a pound or two the next time I weigh this coming Saturday. That is when I'll be back at the gym. I'm only weighing every 3 days for now. One reason is I don't have the more accurate balance beam scales at home.
Exercise: Short .2 mile walk in morning and at lunch. Lifted weights involing all muscle groups with heavy lifting with legs and back - the larger muscle groups. It took me about 45 minutes. I've started allowing my pulse rate to drop to 96, which is 60% of my max, between lifts. I've been feeling better after lifting both short term and long term after doing this. I walked about .5 miles to cool down. My pulse rate was 126 when I started and I allowed it to come down evenly to 100 during the walk. After the walk I stretched for about 10 minutes to maintain flexiblity and reduce soreness in the following days.
Food:
Brkfst- Bowl of Raisin Bran. Not the best cereal for a low carb diet but I like it. half grapefruit and Coffee.
Snacked on bits of apple (cut up into 1/8 pieces) throughout the day Also had about 10 peanuts and 5 walnuts.
Lunch-Bean, cheese and meat burito, small taco and diet coke from Taco Bueno.
Dinner - Cup of mixed vegatbles (beans, peppers, carrots, water chestnut - a stir fry blend), canned salmon and buttermilk. Not a gormet meal but I liked it. I'm not hard to please and it was fairly healthy but not optimum.
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