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.
Thursday, May 27, 2010
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.
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