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.
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