Diary of a Loser: Entry 1/21/2012

Saturday, January 21, 2012

Entry 1/21/2012

Weight: 226
Food 1/20/2012 :
Breakfast: Bowl of Cheerios, Coffee with 3 tsp creamer, 3 tsp Splenda, 10 blueberries, wedge of pineapple and 7 oz. Skim milk with 2 tsp of Beneficial fiber.
Snack: 4 almonds, 10 walnut halves
Lunch: Cup of beans, 1/2 cup raw broccoli and carrots and 6 oz. Skin milk
Snack: Medium Apple 5 walnut halves
Dinner: 2 baked small chicken thighs and drumsticks, 6 oz wild salmon, 2 cups mixed cooked vegetables, 6 cherry tomatoes (mostly broccoli, carrots, sweet peas) 8 oz Skim milk with 2 tsp of Beneficial fiber. 2 oz Rose' wine.
Snack: 20 blueberries

Got up to 228 from 214 in late October, after slowing down on exercise, when it turned too cool for me to walk outside. Exercise consisted of maybe 1-2 weight lifting days with walking warm up and cool down each week. Not nearly enough for me since, I sit at desk for most of my day. Started back in earnest this past week after getting my blood work report. More on this later.

This past week , I'm back to my routine of 45 minutes weight lifting which includes ALL muscle groups with 15 minutes total warm and cool down walking; next 2 days walking (combination elliptical and track) for 35 minutes, with 10-15 warm up and cool down; and back to weight lifting the following day.

I wear a pulse monitor and during all workouts I warm up slowly to my 70% heart rate in approximately 5 minutes. On weight lifting days I move between sets so that my heart rate does not fall below 65% and peaks to 80% during most sets, sometimes 85% when working large muscle groups like back and legs. I follow with a cool down walk of about 10 minutes to 65% and then stretch. On the 1st day after weight lifting, after the warm up, I walk so that my pulse rate peaks at 80% and goes back down to 70% in intervals all during the workout. I then cool down to 65% in about 8-10 minutes followed by stretching. On the 2nd after the weights, I do essentially the same except during 1-2 intervals I'll get my heart rate up to 85%. Studies indicate intervals are better than keeping a constant heart rate. I think that is especially a good idea as we get older.

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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