BUCHEGER4   6,710
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About my journey

Saturday, June 02, 2012

I started (ok, restarted) in the New Year of 2011. Modest efforts of going to the gym about twice a week, barely watching my food, mostly just getting a bit stronger and frankly, finding my way around the gym. I am fortunate to belong to a center that is part of a hospital system physical therapy center which makes for a very welcoming atmosphere, an eclectic group of members, from high school to seniors. I fiddled around for 6 months, honestly not focusing on anything, taking the guidance of a trainer (ok, totally fortunate that 12 hours of training is only $250 and can be done in whatever increment you want, I started with 30 minute sessions). At first I could do maybe 30 second planks, couldn't do side planks, chest press with 10 pound dumbells was a workout... But I went 2x a week while in town. Work puts me out of town regularly, so last spring, summer I was doing about 2 weeks on, 1 week off.
I didn't really have result oriented goals, I just knew I had to stop gaining weight and make sure my blood pressure stayed in the good range. So I guess my goal was to work out, and I met that goal through appointments. Some days were easier than others, but as my ability to do things improved, I gained a sense of pride in my gaining strength. My clothes fit a little better, but only minimal weight loss.
August 2011...my trainer moved away to go to graduate school and enter a new trainer. Rick V. Athletic appearance, an endurance athelete... How would that fit with my old lady workouts? But I had paid up sessions and we started working out with the same pattern that I had been working out with Katie. We got to know each other. He was not judgemental, asked questions about my goals, which forced me to actually think about goals. At first he just got a feel for my fitness level and strength so the workouts were challenging, but we needed to do some goal setting. So I thought about it and said yes, I'm ready to try to really lose some weight as well as improve strength.
He was frank that I needed to work on my DIET.
We started tracking workout volume per week, intensity and durations of workouts. I was surprised by his encouragement to do water aerobics, which is 45-55 minutes of pretty low intensity movement, but he said it is great for my goals. So I was getting 2-3 sessions of water aerobics, one strictly cardio day (elliptical) and two strength workouts a week. My biggest workout volume approached 400 minutes, but usually around 300. Travel weeks are always less.
My strength workouts were intense, calorie burners. He asked me to be sure to get some good protein shortly after my workouts. And we talked about getting recovery time. We made great use of travel weeks for recovery. I had weeks where I was tired, usually after having 2 high volume weeks, and so fortunately these would coincide with travel weeks. And after a recovery period my strength would show improvement.
I tracked my food. I hate tracking food, but it is the only way to be sure I'm getting the nutrition and staying true to calorie consumption goals. That includes eating enough. I dropped to 1200 calories per day and weight loss stopped, I got tired more easily and it just wasnt working. I printed my food logs for Rickmto review and he asked me to increase my calories. That worked. If I can stay in the 1400-1500 calorie range, keep my volume at 300 min per week for my 3 weeks on, one week recovery, I seem to lose weight. But that's a hard calorie intake so I managed it for maybe 10 weeks. I'm on a bit of a hiatus on diligent calorie counting and now it's showing on the scale. :(t
However, in April Rick and I had another goal setting session and one set of goals is purely related to strength and fitness. My test of reaching these goals starts June 18.
Oh, looking back to las spring and where I am now... I'm able to do a 2 minute plank when not tired and 1:45 plank during a full workout - goal is 2 when body already tired. I can bench press with 30# dumbells, 35 with Rick spotting. I am doing 45# clean and press, goal is 65#. I am working hard to get to being able to do 10 "real" push ups. Been doing pull ups with less assist, goal is 10 with 88# assist. I can feel my muscles under my skin. My shoulders are starting to look good. But don't mistake...I still need to shed more fat to really show off the great muscles I'm building.
So while my wonderful sister thinks I deserve better gains for my effort, I disagree. I am not working all that hard at it and having great results. I'm sure it helps that I love being in the gym.
My "lessons learned" is that starting slow with action goals ( not result goals) motivated me, increasing my activity volume made me feel good and now I get such satisfaction when a workout is better than the previous one. I am more aware of how my choices throughout the day impact how I feel in my clothes...both in my activity and food choices.
I am greatful for the resources I am able to take advantage of and for the people in my life that are positive influences.

  Member Comments About This Blog Post:

PINPRESS 6/5/2012 6:38PM

    I have been making the effort to do SOMETHING every day even if it is just a minute or two of squats, pushups, & band work. It must be working since my triceps and traps are kind of sore. I figure if I can make my muscles sore, I'm doing something right even if it isn't 45 minutes long.

I wish Wolfie wasn't quite so curious and playful about it, he makes it next to impossible to do planks--or anything near the floor, to be honest-- without collapsing into a giggling heap.

I promised to check in about my modified food plan, so I'll make a new entry in my blog for that.

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BUCHEGER4 6/5/2012 7:57AM

    Thank you Ann, I find it difficult to explain what I really want to say, which is more about my very long ramp up to the couple of months I hit it hard. I worked out only about 2-3 times a week for 20 -45 minutes at a time. Then added in the "swim" which added about 150 minutes (50 x 3). Pool work is fun, relaxing, and still counted. Calorie burn is estimated at about 200 for the 50 minutes, but more importantly I think the point was that I found an enjoyable activity that got me off my butt in the winter. My total time includes warm up, workout and stretch. For the summer I also am walking, sometimes only have time for 20 minutes, but again it's just active time instead of sitting. I finally understand the advice about starting slow and keeping at it. It works!
Keep at your bike and whatever else you enjoy!

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PINPRESS 6/4/2012 4:05PM

    Well that is certainly a lot of working out, and HARD workouts too. And your trainer is about half what I was paying, or maybe one-fourth? Hard to remember but when I was getting both Danny and I 2 1- hr/weekly workouts with a trainer, it was something like $800/month. And I really have no idea how I'd carve out 300 minutes a week! That is practically an hour a day, 6 days a week. If I could exercise while commuting ...

But what matters is that you finally got something YOU are happy with. HOORAY!

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Sore muscles, weight up, frustrated

Sunday, April 15, 2012

I feel like I'm not eating everything I would like to eat, I'm working out enough to have sore muscles, yet my weight is up today. Salt? Water retention? Seems like hokie reasons.

Feeling so stuck, but I have a new 10 week plan, which I'm on track for. Need to keep the food in line...those 15 hours that I'm not sleeping or exercising. Those are the tough ones.

  Member Comments About This Blog Post:

EGALITAIRE 4/15/2012 8:32PM

    As you probably have experienced, weight can go up and down independent of calories in and calories out. My weight seems to move often without rhyme or reason. Look for trends, not events.

If it has moved down over the last 4 weeks, then you are probably on the right track and just need some minor adjustments to diet or exercise.

If you havent already consider it, I am a strong advocate of removing some processed and/or grain based carbs from your diet. Most of us eat way more than we need. I worked my butt off and was calorie negative for over a year and only lost 10 pounds. When I did a downward adjustment of grain-based carbs, I lost 35 in a few months.

Something to think about.

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Goal setting

Saturday, April 07, 2012

Had a fantastic goal setting session with my trainer, Rick yesterday. He often gives little gems of wisdom, I call them Rick V's Quotables! So right now I'm stuck with my weight loss. Have been hanging at 156-158. We talked about the food vs exercise elements, and the concept of "small changes." I was focused on the food side of the equation trying to figure out how to tweak what I'm eating because it seems I'm working out as much as I can. While he agreed I'm working out a lot, he didn't discount the possibilities of breaking this plateau through more calorie burn by saying "if you are balanced now, then a grain of rice and an extra 10 minutes of walking can tip the balance either way." What I take away from that is that I need to be diligent in my tracking so that I am sure of my calories in, and to take every chance to burn a few more calories. Rick pointed out that while you can keep cutting calories, there is a minimum you must eat. Yes keep the calories of high quality, but don't cut them too much. Use the activity to tip the scale.


Enough Dabbling and Wandering

Sunday, November 20, 2011

I've been working out with the help of a great trainer and getting great improvements in strength, but not making any progress in weight/fat loss. According to my scale I am at about 45% body fat. Good grief! I've been floundering and dabbling and it's enough already.
I'm ready to dig in for 12 serious weeks of a push to drop fat! Today is day 0 and I'm ready to go. Have loaded meal plans through Thanksgiving and have my groceries. emoticon


August! Already!

Monday, August 08, 2011

July was a total blur with two weeks of travel away from home. Yuck! Only good thing is that I found it easy to stay with good food choices (Paleo) and did very well. At least until the last week of July! However, this past weekend (Thursday afternoon through Monday afternoon) my folks were visiting and with my Moms encouragement my eating habits began picking back up. Tomorrow is a new day and I'm going to plan out a meal plan and be ready for the day. Back to work; man would it be nice to win the lottery and not have to move to someone elses' drummer.
I know the best way for me to stay on track is to stay on the spark pages at least 4 or 5 days of the week. Every day is best, but every other day is satisfactory.
Will try to post a note weekly or if I'm stressing out.

  Member Comments About This Blog Post:

TABMUIR 8/8/2011 6:41PM

  You can do it!

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