Weight: 223.8
Exercise:Aerobic training on Elliptical trainer for about 35 minutes. Includes 4 intervals of peaking at 80% + of heart rate and going back down to 70%, Cool down walk paced to let my heart rate come down slowly form 80% to 65%. Total time above 60% heart rate 52 min 12 sec. I always include about 8 minutes of stretching after every workout.
Monday, February 20, 2012
entry 2/14/2012
Weight: 224.6 in the morning
Exercise: :Lower body workout. Total time of workout; measured from when I reach 60% of max heart rate to the time when it returns to 60% during a cool down walk; 51 min 46 sec. Avg heart rate 65% Peak 85%
Exercise: :Lower body workout. Total time of workout; measured from when I reach 60% of max heart rate to the time when it returns to 60% during a cool down walk; 51 min 46 sec. Avg heart rate 65% Peak 85%
Sunday, February 19, 2012
2/13/2012
Weight: 225
Exercise: Work with upper body weights after a 5-6 minuter warm-up on the elliptical trainer. I get my pulse rate up to my aerobic level (70% of max heart rate) and then go immediately to my first weight exercise. My weight workouts are not optimized to gain muscle mass because between reps ,I try to keep my pulse rate higher than 60% of max and up into the aerobic range. This is difficult after I have been exercising consistently (6-7 days a week for several weeks)because my recovery time is much shorter. That means I go from say 70% to 60% quickly between reps.. I do wait at least 30 seconds between reps even though my rate my fall below 60% so the muscles I'm working on can clear the lactic acid that builds up. After about 10-15 minutes into the workout it is easier to stay above the 60% level. Many times I experience a combination of some corollary of Parkinson's Law ( work expands so as to fill the time available for its completion) and Murphy's Law (if anything can go wrong it will) as applies to working out - "If there is only one other person in the gym they will just be getting on the machine I need to use next AND they will do 50 reps using little weight." I want to ask them why are they are using the machines that way but I mind my own business.
Toward the end of the weight lifting routine my heart may get up to 76-80% of max heart rate during some exercises. I do two sets of 12 reps. on each exercise. If I was trying to maximize muscle growth I would do 3-4 sets of 8 reps until I built up to 12 reps then I would increase the weight until I reached maximum fatigue at 8 reps on set 3 or 4. But I try to make my weight lifting fat burning and aerobic. If you've followed my blog you know that 60-70% heart rate is when your body burns fat.
After my last weight exercise I get on the elipical and get my heart rate up to 82-83% and then I walk/job for about 10-15 minutes at a rate that lets my heart rate come down slowly to about 60-65% and then I do a 8-10 minute stretch.. My work out time this day was 1hr 4 min. My avg heart rate during the workout was about 62%.
In case your wondering I use a Garmin Forerunner 405. to keep up with my workout statistics.
Exercise: Work with upper body weights after a 5-6 minuter warm-up on the elliptical trainer. I get my pulse rate up to my aerobic level (70% of max heart rate) and then go immediately to my first weight exercise. My weight workouts are not optimized to gain muscle mass because between reps ,I try to keep my pulse rate higher than 60% of max and up into the aerobic range. This is difficult after I have been exercising consistently (6-7 days a week for several weeks)because my recovery time is much shorter. That means I go from say 70% to 60% quickly between reps.. I do wait at least 30 seconds between reps even though my rate my fall below 60% so the muscles I'm working on can clear the lactic acid that builds up. After about 10-15 minutes into the workout it is easier to stay above the 60% level. Many times I experience a combination of some corollary of Parkinson's Law ( work expands so as to fill the time available for its completion) and Murphy's Law (if anything can go wrong it will) as applies to working out - "If there is only one other person in the gym they will just be getting on the machine I need to use next AND they will do 50 reps using little weight." I want to ask them why are they are using the machines that way but I mind my own business.
Toward the end of the weight lifting routine my heart may get up to 76-80% of max heart rate during some exercises. I do two sets of 12 reps. on each exercise. If I was trying to maximize muscle growth I would do 3-4 sets of 8 reps until I built up to 12 reps then I would increase the weight until I reached maximum fatigue at 8 reps on set 3 or 4. But I try to make my weight lifting fat burning and aerobic. If you've followed my blog you know that 60-70% heart rate is when your body burns fat.
After my last weight exercise I get on the elipical and get my heart rate up to 82-83% and then I walk/job for about 10-15 minutes at a rate that lets my heart rate come down slowly to about 60-65% and then I do a 8-10 minute stretch.. My work out time this day was 1hr 4 min. My avg heart rate during the workout was about 62%.
In case your wondering I use a Garmin Forerunner 405. to keep up with my workout statistics.
Friday, February 10, 2012
Entry 2/9/2012
Weight: 225.8 I'm at the same weight I was on 1/31/2012. I'm not gaining in my waist so hopefully I'm still losing a little fat. I am almost at my old weight lifting maximums so I 'm not adding as much muscle (the calorie burning organ) now.
Wednesday, February 1, 2012
Entry 1/31/2012
Weight: 225.8 Not too concerned that I'm not losing weight at this time. In fact I've gained about a pound since my last weigh-in. My waist size is going down and clothes are fitting more snug in other places. I've intensified my weight work outs (more weight and number of sets) . Muscle burns 15-20 calories per pound and fat burns 5 calories. So any good weight loss program should include weight lifting. Women should NOT be concerned about looking "unfemininely" bulky because you don't have the testosterone levels required for that much growth. Women body builders supplement testosterone and usually take steroids.
If you are lifting weights your weight will go down slower than if you just reduced calories. However if you gain muscle mass you will be able to eat more and prevent cravings. There is a balance to achieve between the calories needed for muscle growth and the excess fat calories burned. Example:
For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)
BMR is Basil Metabolic Rate. That is the amount of calories a sedentary person needs in a day. to maintain their weight. For me that is 2400 calories. Since there is 3500 calories in a pound of fat in order to lose 2 pounds a week, I must burn on average 1000 calories more than I take in per day or 7000 (2*3500) a week. That would put me at 1400 (2400-1000) calories which is below the minimum that men should have each day.. Men should take in a minimum 1500 and women 1200. So I need to add back 100 calories a day. Now instead of burning 7000 more than I take in a week it is only 6300. 6300/3500 = 1.8 pounds. But wait! I exercise moderately 6-7 days a week so my calorie needs are at least 1.33 times more than my BMR or 3192. Now I can burn 1000 a day and be at about 2200 calories well above the 1500 calorie minimum and lose 2 lbs a week. See why exercise is so important if you are trying to lose weight! You can eat more getting all the correct nutrients you need and less apt to eat the wrong foods because you can eat more good foods that will fill you up and satisfy your appetite.
If you are lifting weights your weight will go down slower than if you just reduced calories. However if you gain muscle mass you will be able to eat more and prevent cravings. There is a balance to achieve between the calories needed for muscle growth and the excess fat calories burned. Example:
Mifflin Equation:
For men: BMR (REE) = 5 + 10(wt) + 6.25 (ht) – 5 (age)For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)
BMR is Basil Metabolic Rate. That is the amount of calories a sedentary person needs in a day. to maintain their weight. For me that is 2400 calories. Since there is 3500 calories in a pound of fat in order to lose 2 pounds a week, I must burn on average 1000 calories more than I take in per day or 7000 (2*3500) a week. That would put me at 1400 (2400-1000) calories which is below the minimum that men should have each day.. Men should take in a minimum 1500 and women 1200. So I need to add back 100 calories a day. Now instead of burning 7000 more than I take in a week it is only 6300. 6300/3500 = 1.8 pounds. But wait! I exercise moderately 6-7 days a week so my calorie needs are at least 1.33 times more than my BMR or 3192. Now I can burn 1000 a day and be at about 2200 calories well above the 1500 calorie minimum and lose 2 lbs a week. See why exercise is so important if you are trying to lose weight! You can eat more getting all the correct nutrients you need and less apt to eat the wrong foods because you can eat more good foods that will fill you up and satisfy your appetite.
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