Diary of a Loser

A chronicle of my struggle with weight management. Here I share my experience and knowledge about weight loss and fitness. Read the sidebar for basic weight loss facts. If you are expecting a perfect example of fitness and healthy eating habits, you will be disappointed. Here, I take a honest and practical approach . Do as I say, not as I do. "For the good that I want, I do not do, but I practice the very evil that I do not want." Rom 7:19. Share your experience or ask questions in the Comments.

Showing posts with label Exercise. Show all posts

Monday, October 6, 2008

Exercise 10/6/08

No exercise today. Had to do some handy work around the house.

Saturday, October 4, 2008

Exercise on 10/3/08

No exercise for today. Had planned to walk but didn't get it done. Need to make exercise a priority. Try to do it early in the day so it gets done. I sweat easily and it takes me a long time to cool down after a workout. If I shower too soon, I end up sweating afterwards. That's one of the reasons I don't workout in the morning. Do as I say not as I do :).

Thursday, October 2, 2008

Exercise on 10/2/08

Walked/jogged 2.16 miles in 32 minutes and burned 229 extra calories according to my Garmin Forerunner 405. Average speed was 4.0 mph (slow jog) maximum speed 4.6 mph (jog) Average heartbeat was 122 bpm (76% of my maximum heart rate) maximum 146 bpm (91% maximum heart rate).

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)

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Calories Burned Calculator
Estimate calories you burn walking:
Pace:
Weight:
Time:

BMI =	(weight in pounds * 703 )
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	height in inches²