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Strength Training is Da Bomb!

Friday, December 04, 2009

I'm 3 weeks into a more intense weight training routine (hitting each bodypart twice a week), and it definitely burns the calories better than cardio alone! I lost 2 lbs this week on a daily average of 2,497 calories. For kicks, I put in my daily average cardio minutes (43) and a goal of 2 lbs lost per week into the SP calculator. It said I should eat between 1200-1550 cals a day. Big difference from what I'm currently eating, huh?

Thank goodness for strength training! I recommend it highly, especially if anyone has problems with binge eating.

  
  Member Comments About This Blog Post:

HOPEFULHIPPO 12/5/2009 3:30PM

    Woo hoo!!

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CORINA-MOMOF4 12/4/2009 10:18PM

    WTG!!

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LINNLAT 12/4/2009 8:36PM

    Congrats to you! Starting next week I'm going to hit it hard with my strength training. What are you doing? Just curious.

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Weekly Stats

Thursday, November 26, 2009

Lost half a pound this week; down to 187.5 lbs. Nothing to brag about, but I'll take it. :)

I ate a daily average of 2,914 calories this past week. I still need to work on that, but I won't rush it. My protein intake was good, with every day over 100 grams. I've cut down on cardio, averaging 35 minutes a day because I'm incorporating something new, HIIT, and it's kicking my butt (in a good way!).

I'm liking the strength training. Working out each bodypart twice a week is demanding, but the results I'm seeing so far are well worth the effort. I'm not anywhere near being ripped yet, lol, but I see a big improvement in my legs--calves are getting shapely and the dimpled skin on the sides of my thighs are just about gone (the backside is a different story, though).

Next week I'm striving for a daily average calorie intake of 2,400 and will keep everything else about the same. I'm hoping to lose 1.5 lbs and get to 186.

  
  Member Comments About This Blog Post:

GIRANIMAL 11/29/2009 3:02PM

    Awesome -- and a loss during Thanksgiving week, too! emoticon

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GIRANIMAL 11/29/2009 3:02PM

    Awesome -- and a loss during Thanksgiving week, too! emoticon

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CORINA-MOMOF4 11/26/2009 7:48PM

    WTG!! Every bit adds up! I'm proud of you!!

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Finding Balance

Thursday, November 19, 2009

Weighed myself today. Lost a lb from last week. Was just hoping to not gain this week, so I'm happy.

The weight training is going well. It feels good to go heavier (well, maybe not the muscle soreness that comes the next day, lol). I did an hour of cardio a day for the past three days. A little off my original plan, but I'm good with it. I'm thinking that it's not wise to do too much cardio when trying to build muscle.

My diet still needs improvement. Monday was 2,700 calories, Tuesday was 2,400, and yesterday was 2,700. Not the 2,000 a day I planned for. The good news is that I'm getting in some decent protein (100 grams on Monday, 120 on Tuesday, and 105 yesterday).

When I break my nasty candy bar habit, the calories will be in check. But I'm not going to waste time feeling bad about what I eat right now. Feeling guilty never helped me in the past. I really want to break free of the restrict-and-binge cycle that has taken over my life for the past 20-some years. It feels like I'm finally on the right path. (I hope my feeling becomes truth, lol.)

  
  Member Comments About This Blog Post:

CMBELISLE 11/19/2009 1:20PM

    Restrictions definitely have a tendency to backfire. If I had a candy bar habit, I think I'd start buying the snack-sized ones and try only having one a day. That way, I'd get a fix without breaking the calorie bank.

Best of luck to you and congrats on your 1 pound down - it feels really good, especially when you think you're going to gain.

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CORINA-MOMOF4 11/19/2009 11:51AM

    Sounds like you are doing very good!

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GIRANIMAL 11/19/2009 11:39AM

    Not feeling guilty about your "misses" is an excellent plan. It sounds like you're taking solid steps in the right direction, and that is totally what counts. It is what will get you to your goal in the long run. Congrats on your 1-pound loss this week -- you must be on a good path!

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Current Program

Monday, November 16, 2009

Here's my latest plan, started last Thursday. I'm still trying to get the eating under control, with my aim being 2000 cals a day. So far, I had a couple of 4000-cal day and the rest have been 2500 to 3000-cal days. I weighed in at 189 lbs last week and am hoping the weight training will help "forgive" the extra cals for this Thursday's weigh-in. At this point, I'm just looking not to gain.

MONDAYS
cardio=50 minutes
strength=legs, triceps, chest

TUESDAYS
cardio=50 minutes
strength=shoulders, biceps, back

WEDNESDAYS
cardio-100 minutes
strength=abs

THURSDAYS
cardio=50 minutes
strength=legs, triceps, chest

FRIDAYS
cardio=50 minutes
strength=shoulders, biceps, back

SATURDAYS
cardio=100 minutes
strength=abs

SUNDAYS
rest

  
  Member Comments About This Blog Post:

GIRANIMAL 11/17/2009 6:00PM

    Sounds like a great plan! Just try not to get discouraged if life gets in its way. That's really hard for me. You can do this!

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JEMPOWER 11/16/2009 7:23PM

    You can do it!

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GABBY98_80 11/16/2009 7:05PM

    sounds great, keep fighting!

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New Focus: Building Muscle

Thursday, November 12, 2009

I lost 10 lbs in a week recently. Losing that weight felt so good. My husband was so proud of me (and he hasn't said that in a very long time!). But eating as little as 300 calories a day wasn't realistic for the long haul. I ended up gaining back 6 lbs once I stopped restricting calories so much. My husband is back to making his snide comments about my weight and thinks I should start restricting calories again until I lose all the fat. As if, right?

My new plan is to ease back on the cardio while increasing the strength training. I began training heavier about a week ago and it feels great. My routine involves working each bodypart twice a week. So far, so good. If I start feeling stressed, I'll ease back.

As for nutrition, I'm going to strive for 2,000 calories max a day and around 100 grams of protein. Increasing my protein intake has always been a good way for me to hone in on getting the right nutrition. It really makes me think before reaching for sugary, processed foods.

I hope to finally conquer this obesity! It's been a long time coming.

  
  Member Comments About This Blog Post:

CORINA-MOMOF4 11/13/2009 3:50PM

    ditto CUTESUZYQ - 300 is WAY WAY too low - no person should ever have below 1200 calories a day - our bodies need that just to maintain...

What does Spark set your calorie range at?

Good luck to you.

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CUTESUZYQ 11/12/2009 2:22PM

    Try to follow what the nutrition tracker says for your calorie intake. 2000 calories a day seems very high unless you are working out a lot. That said 300 calories a day is not good for you and as you see isn't the right way to lose the weight & keep it off.

To lose 1 pound a week you need to reduce your caloric intake by 3500 per week or 500 per day. If you reduce your intake from 200o to 1600 that is 400 calories there and then continue your workouts you should be burning at least 100+ calories per day.

Try to stay around 1500-1600 calories a day and continue with your workout. By doing this I lost 6.5 pounds & 10.5 inches in 3 months time. Remember we did not gain all this weight in 1 week or even 1 month and we certainly are not going to lose it all that fast either. Don't let your husbands hurtful remarks get you down. Just remember that he maybe worried that if you actually succeed in losing the weight you are going to be HOT and then other men will start to notice and he could feel threatened by that thought.

emoticon and keep up the workouts!

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RANDYB 11/12/2009 2:10PM

    Good luck

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NEED2GETFIT09 11/12/2009 2:08PM

    What type of protein do you use when you increase it?

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NEED2GETFIT09 11/12/2009 2:08PM

    What type of protein do you use when you increase it?

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