Progress

So I've started listening to a podcast called "Fit2Fat Radio". They mentioned that to lose weight, start eating at the calorie level you would want to maintain at. They give notes about Basal Metabolic Rate and so on.

So at my current weight, 297 :

2052.3 (BMR) x 1.55 (moderately active) = 3181 calories

I'm eating about 3181 calories a day to maintain this BMR.

I'd like my goal weight to be between 155-160 lbs.

1434-1456 (BMR) x 1.55 (moderately active) = 2247.5 calories

So to lose weight gradually, I should be eating 934 calories less a day. That's about 19 points if you count each point as 50 calories.

Last chance workout before WW tomorrow

Since I did a lot of arm strength training yesterday, today I mainly focused on cardio.

Started on the elliptical machine for 20 minutes. Warmed up at L2 for 5 min. Then every 2 minutes I uped the level 1-2 notches ending at L8. Then I did 30 sec. hits increasing levels from L10 to L11 and L12. Between each 30 sec. hit, I lowered it back down to L8 for 30-60 seconds. Then I brought it back down a level or two every two minutes until L2.

Moved on to the treadmill for 25 minutes. Starting at 3.0 for about 4 minutes or so, moved up 2 points every 2-3 minutes. Finished with 2 minutes at 4.0. Had a hard time finding my rhythm which allows me to just walk fast enough to keep up with the treadmill. Came back down gradually over 7 minutes and cooled off. Really sweating today and yesterday.

Brief Core workout
Reverse ab crunches : 12 reps / 2 sets
Ab crunches ; 25 reps / 2 sets
In and outs : 12 reps / 2 sets
Ball squats : 10 reps
Chest flies with ball and 5 lbs weights ; 12 reps

Stretch

Workout Monday

Tina is off on vacation for a couple of weeks so I am on my own. I used the hill workout we did a couple weeks ago.

Using the stationary bike, I warmed up at L2-L3 for 5 minutes. Every 2-3 minutes, I increased 2 levels trying to keep my RPM at around 80+. I increased 4 times ending up after 15-20 minutes at L8. Once at L8, every minute or so, I would increase my levels for 30-45 seconds, easing back to L8. I started with L10, then did a L11 and then L12. At 20-25 minutes I started backing down a level or two every 3 minutes. Finishing with L2 for 4 minutes to cool down.
Cardio - 30 min.

Strength-training
Lat pulldowns: 90 lbs. 12 reps / 2 sets
Seated row: 90 lbs. 12 reps / 2 sets
Chest press: 90 lbs. 12 reps / 2 sets
Leg press: 110 lbs. 12 reps / 2 sets
Shoulder press: 90 lbs. 12 reps / 2 sets
Biceps curls : 30 lbs. 12 reps/ 2 sets

Core work:
Ball squats: 10 reps / 2 sets - this was really hard today
Chest flies with ball : 10 lbs. weights 12 reps /2 sets
Reverse ab crunches with feet on balance ball: 12 reps /2 sets
Ab crunches : 25 reps / 2 sets
In and outs : 12 reps / 2 sets

Stretches.

GO me! I'm getting stronger and I feel really good about all the work I'm putting in to this.

Workout Saturday night

Saturday night the kids went to bed early since they were tired. I set up the Wii and played Wii sports for about an hour. I'm not sure what muscles Wii tennis and boxing use but my arm was definitely sore after playing for an hour. I tried not to go too crazy with the remotes.
Afterwards, I did 25 biceps curls with 5 lbs weight.
Ab crunches 25 reps / 2 sets
Reverse ab crunches 12 reps /2 sets
In and outs 10 reps

Not terribly strenous but better than sitting in front of the TV for an hour.

Tracking food you eat

Why do I have such a mental stumbling block about food tracking? I've tried any number of times but I can think of every excuse to avoid it. I know it's one of the best tools in working towards significant weight loss, so what is stopping me?

So this week I'm committing to tracking everything that I eat. Writing it out in my tracker. Maybe I'll start a little book with frequent foods I eat and their points worked out. Like my morning yogurt and granola or that little packet of pretzels I eat every so often in the afternoon.

Afternoon workout

Had a couple hours this evening before I had to attend convocation so I went to the fitness center.

Started off on the treadmill: 35-40 min. Warmed up for 5 min. Then every two minutes or so I moved up one point until I was at 3.8. I stayed there for 4 minutes, then pushed it up 2 more steps. I did 4.0 for 2 minutes and then began moving the intensity down again until I was at 3.2/3.3 for a cool down.

Strength training:
I increased the weight at every machine by 5 lbs. after Monday's workout I thought I had been too easy.
Lat pull down: 90 lbs. 12 reps / 2 sets
Seated row: 90 lbs. 12 reps/2 sets
Chest press: 90 lbs. 12 reps / 2 sets
Shoulder press: 85 lbs. 12 reps / 2 sets
Leg press: 110 lbs. 12 reps/ 2 sets
Ball squats: 12 reps with 5 lbs. weights ; biceps curls -- 12 reps. without weights

Now my arms are a bit trembly.

Core training:
Chest flies on ball: 10 lbs weights ; 12 reps / 2 sets
In and outs ; 10 reps
Ab crunches ; 20 reps / 2 sets
Reverse crunches with feet on ball ; 12 reps / 2 sets

Stretch

Cardio workout

Worked out on all three cardio machines for 15 minutes a piece.

Started on the treadmill. Warmed up for 5 minutes. Gradually increased speed to 3.5-3.6. One 1 minute jog at 4.3. Brought back down to 3.2.

Moved to elliptical machine. Started at L3. After 3-4 minute warm up, increased one level every 2 minutes up to L6. Did 30 second hit at L6 and then worked my way back down to L2.

Finished on bike. Started at L3-4. Increased every two minutes up to L7 and then back down again. Cooled off for 4-5 minutes.

Tried to do ball squats, but my knees were complaining too much.

Ab crunches : 40
In and outs : 10

Stretches

I thought that since we did a session of interval training yesterday, I should just take it a little easy and not do too many hits today. I just worked up and increased my levels and intensity and put in my time on each machine. I did work out for a total of more than 45 minutes overall.

Workout with trainer

Another workout with Tina. Last one for a couple of weeks since she's going on vacation.

Cardio this week:
Hill climbing with hits

Bike (25 min. total)
3-5 min. warm up at L2-3 ; every 2 min. go up a level or two ; at 15-20 minutes (L7 today) begin by going up 1 level and doing a 30 sec. sprint ; rest 30 sec. at your home level and then up 2 levels and doing a 30 sec. sprint ; rest 30 sec. back at home level ; go up 3 levels and then up 4 levels doing 30 sec. sprints and coming back done to the home level for 30 sec. of rest each time. Cool off by backing down 1 level every 2 min. and cooling off for 2-4 min. at L2 or L3 until you are comfortable. I kept to a pace of about 21.3-22.3 for my sprints and rested at about 16.4.

Strength training:
6-8 reps / 3 sets ; start at 5 lbs. under weight ; do one at weight ; do last one at 5 lbs. over weight
Chest press -- 85 lbs weight
Leg press -- 98 lbs.
Lat pulldown -- 90 lbs.

I think I need to increase my weights. The last set was still pretty easy.

Lawnmower : lean over as if going to start a lawnmower ; legs slight bent at knees ; arms parallel to upper thighs ; hold weights out and bring back to chest ; 8 lbs? maybe 10?

Dead weight ? : legs almost together ; back and shoulders straight ; look out ; hold weights at about knee height and bring to waist ; palms facing in (not in a biceps curl position) ; move from heels ; tighten glutes and legs as you bring up weights ; 25-30 lbs.

Chest fly on ball : ended with 10 lbs.

Planks (30 sec.) ; seal position ; downward facing dog pose

Stretch

Early Birthday present

Here's my early birthday present. A Giant Cypress bike. I really want to get out now and ride. All the nice days have been while I've had to work. Maybe tomorrow?

Monthly weight loss

From Physicdiet.com. You can register for free and create a nice chart of your weight loss over time.

Lifestyle team goals

Week one: Contact 2 friends/family members you haven't talked to in a while. I called my dad, my sister and we went to visit my brother and his family over spring break.

Week two: Workout at least 2-3 times this week. I made a point of working out in the hotel gym while we were at Bill and Patti's. I went for a walk while Eli had t-ball practice. I walked around the park twice. I also made it to the gym once for a good workout.

Week three: We had to eat 5 different fruits and vegetables a day for at least 5 out of 7 days. I was a bit nervous about this. I know in the past I might have an apple at lunch and some green beans for supper and that would be it. But spring is here and so are lots of different fruits in the stores. My helpful husband bought strawberries, kiwi, bananas, pineapple and a cantaloupe for us to eat. While I've had to be deliberate and choose to make a fruit salad or put together some different veggies in a bowl, it hasn't been as difficult as I thought it might be.

Week four: I've got to choose a Bible verse and memorize it for next week. I wonder what to choose.

posts I want to write

List of fitness freebies I've found
List of fitness blogs that are helpful
List of free fitness tools out there.
Podcasts that can help

Workout with trainer

Worked out with trainer today to make up for missing Monday during Spring Break.

Elliptical workout ; 25 minutes
5 minute warmup at L4 ; every 2 minutes increase a level ; at 15 minutes do 2 hits of 30 seconds with 30 second rest in between ; try to keep at 60 RPM

For some reason this was harder today. I think it had to do with not eating my 1 oz. of cheese and wheat thins about a half hour before I worked out. Or maybe it was the donut I had.

Strength training
Ball squats ; 12 reps / 2 sets with 5 lbs. dumbbells ; do a biceps curl at bottom of squat
Side extensions ; 12 reps / 2 sets with 7 lb weights ; lift slowly and hold arms out straight even with shoulders ; for more difficulty ; bring weights together and touch in front of chest ; lower to waist and then repeat backwards. Keep core tucked in and tight.

Lie on bosu only upper back, head touching; back and butt should be straight and level with mat. Do Shoulder flies with 7 lb weights. Start arms holding weights over head ; bring slowly down to shoulder height. Keep arms slightly curved entire time. 12 reps / 2 sets.

Lying on the ground, legs spread apart, curl slowly up with right arm reaching to ceiling. Touch right hand to left toes. Slowly curl back down and repeat with left arm to right leg.

Stretch for 5 minutes.

Gym workout

Did the triple threat today.

Elliptical : 15 minutes ; from L3-L8 and back down.
Treadmill : 15-16 minutes ; 3.0-3.6 with one jogging interval at 4.3
Stationary bike : 15 minutes ; from L3-L9 with 2 30 second hits and a 30 second rest in between and back down ; averaged 18.0 pace

Ball squats : 12 reps / 2 sets
Biceps curl with dumbbells (8 lbs.) ; 15 reps / 2 sets

Ab crunches ; 40
In and outs ; 10 reps /2 sets

Stretches (10 minutes)

April 13, 2009

Workout with personal trainer

25 minutes cardio on stationary bike or elliptical
5 minutes warmup
every 2 minutes move up 1-2 levels
at top do 2 hits of 30 seconds each with 30 seconds rest in between
go down every 2 minutes to a lower level
5 minutes cooldown

Seated row ; 85 lbs 12 reps/2 sets
Pull-down ; 85 lbs. 12 reps/2 sets
Ball squats; 12 reps / 2 sets ; 2nd set with 2 lb hand weights

With ball:
Lie down on ball
Chest flies with 7 lbs hand weights ; 12 reps/1 set
Chest 90 degree arm angle, touch weights over chest ; with 7 lbs hand weights ; 12 reps/1 set
Sit on ball
90 degree arm angle, reach over head ; 7 lbs hand weights ; 12 reps/2 sets
Feet on ball
Lift up butt from floor ; hold ball steady with heels ; 12 reps /2 sets