Monday, June 02, 2008
This is another beginning for me. My weight is 184.2
I am to drink 11 cups of water. I must admit this will be new also. Many trips to the bathroom.
My cardio day will be 6 days a week. monday-saturday, aerobics, pilates, stationary biking 30-45 min.
Strength training will be tuesday, thursday, saturday total workout on these days core, upper, lower and sunday will be abs day.
It has been a while since my food tracker was made public. I was a little concerned. I am an emotional eater. I have been with the Beck diet team and I am learning a new way to use food each day. We all have issues with food or we would not be here with spark peps.
Peek-a-boo I see you. (my food tracker) I need to be accountable to myself for myself. This will help me move forward.
Water intake goal 11 cups: 11 cups taken in (5 pts)
cal range 1200-1550: 1177 ooppps!
carb range 163-236 Note I am diabetic and I will follow dr ranges tonight 153.
Protein 60-127/ 61
Fat ranges 32-56 / 35
Soduim goal: 0-2300/ 2304
cardio 30 min aerobics
strength training 20 mins (tonight)
plie squats, 2 reps, leg curls 2 reps, adductors 2 reps, abbuctors 2 reps, sqauts with weights 2 reps.
cardio goal Monday-Saturday 30-45 min. 30 min today.
strength training: 20 min on Tuesday, thursday Saturday, and Sunday- Tuesday thur Saturday will be total body workout Sunday will be abs day
Tuesday, May 06, 2008
I found a great article at sparkpeople. I have been known to run put of power during some of my aerobics workout. So I am like the little turle that could.
What to Eat Before You Work Out
Eating Before Exercise for Maximum Results
-- By Dean Anderson, Fitness Expert
Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?
Usually not. If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.
There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.
The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!
Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.
Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.
This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.
Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:
1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
Pretzels or bagels (but not whole grain varieties, which digest slowly)
Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)
2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:
Fruit and yogurt
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain bread
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Milk (especially chocolate milk)
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy bars
As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.
This is some great tips. I will read them later. Got to go for now! Still working on my goals. I have enrolled in the women challange it starts this sunday. Wish me luck!! or say a prayer.
Saturday, May 03, 2008
This is close as I would step near one these. It is a virtual model. This model resembles me a lot. I could not get the virtual to come anywhere close to my bodies make up though. I am a little thinner in the waist. My chest is fuller than hers. I had to reduce the weight of the model to match how my weight looks.
My weight is 183. I am well proportioned weight wise except I am some what bottom heavy.
I hope to drop 5 pounds by the end of this challenge. I am not to concerned about the bikini but I would not mind getting into one these cute suits. Hopefully be the end of this year this virtual model will be cut in half.
Get An Email Alert Each Time GODZDESIGN95 Posts