Sunday, March 13, 2011
Entry 3/13/2011
Well I haven't been doing a good job of posting. I hope to do better. I wieghed 232 lbs on Friday. I've lost 13 lbs since Jan. 31. That's a little over 2 lbs a week which is perfect. I'm back into a steady routine of walking/jogging 2 mi. 2days then lifting weights on the 3 rd day and repeating. As I've said before I have to exercise to keep my brain chemistry tuned to eat correctly. Beginning today I'm starting to cut back on meats. For the past 3 months I rarely ate red meat. Cutting back on chicken and fish now. Turkey will be the meat that I mostly eat.
Tuesday, March 1, 2011
Entry 3/1/2011
Weighed 238.2 yesterday fully dressed. That's usually about 3 lbs over my weight without clothes and shoes. We're having a weight loss contest at the office so I weighed there. That's extra incentive to strictly adhere to good eating and regular exercise.
Going to the gym tonight to lift weights so I'll measure in my gym shorts to get a reading there and record later.
Breakfast: coffee, two scrambled eggs with cheese.
Snack: Cheese, some apple wedges (about half of apple)
Lunch: 4 oz fish, spinach, and pinto beans.
Going to the gym tonight to lift weights so I'll measure in my gym shorts to get a reading there and record later.
Breakfast: coffee, two scrambled eggs with cheese.
Snack: Cheese, some apple wedges (about half of apple)
Lunch: 4 oz fish, spinach, and pinto beans.
Monday, February 28, 2011
Entry 2/28/2011
I'm back! And I'm ashamed to say there's more of me. I haven't been a good example. I about 235 lbs and that is down from about a 243 peak in December. The holidays and winter really played havoc. I owe part of the loss to Punxsutawney Phil. Since he didn't see his shadow the winter was shortened. I've been able to get outside and walk. Not back to jogging just yet. Waiting to lose a few more pounds to start any jogging - less impact on the feet and knees. As I've said before at my age I have to exercise to keep the body and brain chemistry conducive to weight loss. It's late but come back there will be more in the future.
Tuesday, June 8, 2010
Entry 6/4/2010
Weight: 221 lbs. Down 1 lb. from 6/1.
Tip: Changing your eating habits along with what you eat can make a big difference. Drink 8 oz. of water 15 minutes before a meal. Don't put more food in your mouth until your mouth is empty. My Grandmother Uptain, following advise from her school teacher, chewed her food 20 times before she swallowed it. Always have something to drink and drink often during the meal. If you slow down your eating you will allow your brain to receive the signal from your stomach that your hunger is satisfied. It usually takes 20-30 minutes.
Try to breakup 3 meals into 5 or 6, spread out through the day with about 2 hours between each. This will help keep your metabolism revved up and you are less likely to over eat at each meal.
Tip: Changing your eating habits along with what you eat can make a big difference. Drink 8 oz. of water 15 minutes before a meal. Don't put more food in your mouth until your mouth is empty. My Grandmother Uptain, following advise from her school teacher, chewed her food 20 times before she swallowed it. Always have something to drink and drink often during the meal. If you slow down your eating you will allow your brain to receive the signal from your stomach that your hunger is satisfied. It usually takes 20-30 minutes.
Try to breakup 3 meals into 5 or 6, spread out through the day with about 2 hours between each. This will help keep your metabolism revved up and you are less likely to over eat at each meal.
Monday, June 7, 2010
Entry 6/1/2010
Weight: 222 lbs. Down .5 lbs from 5/29.
Tip: Set short, intermediate and long term weight loss goals. If you need to lose 30 pounds set a long term goal of 20 weeks. That will be an average of 1.5 lbs per week which is a nice healthy rate of loss. Set an intermediate goal 12-13 lbs in 2 months. your short term goals should be 1 - 2 pounds every week and .5 - 1 pound every 3 days. I would advise weighing every 2-3 days. You can have short term weight fluctuations that are not related to the fat you're losing but due to several other factors (I've discussed some of these in earlier post). If you weigh everyday and you are not losing its easy to get discouraged and give in to cravings. It's okay to not lose any weight over a 2-3 day period but you are doing something wrong if you don't lose within a week.
Share your goal with at least one person, more is better. Ask them to make you accountable by asking you at least once a week how much you lost.
Tip: Set short, intermediate and long term weight loss goals. If you need to lose 30 pounds set a long term goal of 20 weeks. That will be an average of 1.5 lbs per week which is a nice healthy rate of loss. Set an intermediate goal 12-13 lbs in 2 months. your short term goals should be 1 - 2 pounds every week and .5 - 1 pound every 3 days. I would advise weighing every 2-3 days. You can have short term weight fluctuations that are not related to the fat you're losing but due to several other factors (I've discussed some of these in earlier post). If you weigh everyday and you are not losing its easy to get discouraged and give in to cravings. It's okay to not lose any weight over a 2-3 day period but you are doing something wrong if you don't lose within a week.
Share your goal with at least one person, more is better. Ask them to make you accountable by asking you at least once a week how much you lost.
Tuesday, June 1, 2010
Entry 5/29/2010
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.
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.
Thursday, May 27, 2010
Entry 5/26/2010
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.
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.
Subscribe to:
Posts (Atom)