Thursday, January 07, 2010
This blog is written as an answer to some of the comments/questions I have had from yesterday's blog!!
Some of these are difficult to explain but I have a DVD!! However I have tried!!
N.B. This is what I do now it could well change!!
All Exercises are done seated!!
1) Marching 1.5kg weights 30 sec
2) Bent leg lift 1.5kg weights 3 x 8 rep
3) Straight leg lift 1.5kg weights 3 x 8 rep
4) Legs lifted in line with chair, move them apart, then closed 1.5kg weights 3 x 8 rep
1) Bicep curls 1.5kg weights 3 x 8 rep
2) Diagonal bicep curls 1.5 kg weights 3 x 8 rep each arm
3) Arms wide then hug front (upper back, shoulder and chest) 1kg weights 3 x 8 rep
4) Seated straight up lifts 1.5kg weights 3 x 8 rep
5) One arm pull downs (overhead) 0 weight 2 x 8 rep each arm
6) Double arm pull downs (overhead) 0 weight 4 rep
7) Single arm rows 1.5kg weights 2 x 8 rep each side
8) Arm lift (right angles to body) 1.5kg 2 x 8 rep each side
9) Tricep kickback 1.5kg weights 3 x 8 rep each side
Then for a bit of extra toning!!
Seated crunchie, straight 8 rep
Pelvic tilt with seated crunchie 2 x 8 rep
Diagonal seated crunchie 8 each side
Diagonal seated crunchie with pulse, held 8 sec 3 each side
Finish off with stretches
OOps forgot to add - I am doing this series of exercises 3 days a week (Mon, Wed, Fri)
As well I am doing 6 days a week - 45min a day aerobic exercise!!
Since I have already been doing these exercises since June or so and was already using 1kg or 0.5 kg weights its actually not as hard as it might sound I am now aiming to increase the weights gradually to 5kg or so!!
(N.B. 1kg = 2.2lb 1.5kg = 3.3lb, 5 kg = 11lb)
Wednesday, January 06, 2010
A couple of days ago I posted a blog on the results of my visit to the dietitian!!
From it I got some useful ideas, thank you, as well as being told that it didnt make any difference to things!!
That is simply not true!!
It made a huge difference to my mental state!! Yes I agree that I have been like this all my life, that I have had no end of problems losing weight, and now we know why!! How can a bunch of figures cause so much angst?? I can assure you it did!!
And for those skeptics who say that it just isnt possible to have a BMR that low I have it on very good authority that the test is very accurate and yes it is possible unusual but possible!!
Mentally I have had a hard time accepting that I may never get to my goal that because I am now at my lowest adult weight ever I will have to force my body to go lower, and it will be a very hard, slow process that will take for ever!!
I know that SP is a lifetime program but it would not be normal for people to stay in the weight loss stage for ever!!
Anyway enough sitting about I have decided with a lot of guidance from a friend, that the way to go is to increase strength training, to develop the large muscles in my legs and arms, - which at this time are very weak as there is a theory that by developing the larger muscles it may be possible to increase my metabolism!! What have I got to lose??
Also the stronger the large muscles are the more body fat they can help burn!!
Obviously this will take time to show effect - and its a theory only but lets see if it can work after all I am able to get regular tests on my BMR and body fat amount!!
So I may end up above my goal but I should have very well defined muscles and be able to go into a body sculpting competition!! LOL!! at my age, I doubt it !!
Wednesday, December 30, 2009
Yesterday I saw my own Doctor for the final assessment before getting the 8 pages of forms required by the Govt. to enable me to visit a dietitian!!
We went through the info on the forms, and decided what, if any of my private info could be passed on - the rest was deleted from the form.
Then we chatted a bit on how my program was going - I mentioned about the BootCamp and he was very happy,
He also decided that it was time to do more blood tests - a 3mth diabetes screen, and (because I asked) tests for B12, iron and folate levels as well as Thyroid test. I have been tested for thyroid before but its always been negative, however it is watched as my mother had treatment for an overactive one. Presumably, if I had it, it would be underactive!!
Then we talked about Christmas and what we had done.
As I was leaving - the Doctor said - "don't expect that he(dietitian) will tell you much, you have an advanced knowledge and resources of dietetics and your own body though the SP site. However you are at the danger stage of losing motivation so a new head might help!!"
Humph!! I still have motivation - its my body that has decided not to lose, I have been on a 5wk plateau. my brain says it wants it to!! But I did feel that was a complement to SP!!
So this morning I trotted along for the usual fasting blood tests - we will see what results they bring in a few days.
My first dietitian's appointment is Tuesday - 5th Jan - I will do another blog on that!!
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