Upping the exercise = upping the caloric intake

Tuesday, January 17, 2012

So I'm taking heed to the "you have to eat in order to lose weight" advice that I see all over Spark by ensuring I get my recommended caloric intake for my activity level. Currently I'm burning around 4,000 calories a week above and beyond my BMR of 2,300 calories a day. Fortunately Spark does the math for me and recommends, for a 1.5 lb a week loss, that I need to eat between 2,100 and 2,500 calories a day. It seems like a lot. I feel like I'm eating all the time. Before, I was consuming under 2,000 calories a day. I feel like that was slowing my metabolism down. Since upping the caloric intake, I can definitely feel a change in the energy of my workouts. We'll see if the scale concurs this week.

In other news, I recieved my very first 500 fitness minutes trophy today!! Now, I'm fairly certain I had 500 fitness minutes in previous months and just wasn't tracking. I also know there were months where I didn't even achieve 250 fitness minutes. It's the midpoint of the month, so I'm going to try for the 1,000 fitness minutes trophy. Wish me luck!

Just in from 60+ minutes on the elliptical. Man it felt good! Now I'm off to let my body rest and recoup. Have a great week Sparkers!!!!

  

  Member Comments About This Blog Post:

CBAILEYC 1/17/2012 5:29PM

Congrats on that trophy and earning those minutes! You can absolutely crack 1,000 this month! C~ Report Inappropriate Comment

JACKIEHAYNES 1/17/2012 4:16AM

Rich, I think that the increased caloric need is one of the great things about exercise. I work 12 hour night shifts and a like to munch every couple hours after the lights go down. I'm a private duty nurse and we turn the lights out after the children go to sleep. I love that sparkpeople figures out my nutritional needs for me. It saves me from spending a lot of time doing it myself. Thanks for sharing. Jackie Report Inappropriate Comment

Weekly weigh-in

Saturday, January 14, 2012

So I have decided to start my weekly weigh ins again as one way to track progress and hold myself accountable. I was nervous about this morning's weigh in, as I didn't get any cardio in yesterday due to having to drive up to Seattle for work. Then I remembered that I have over 180 minutes of cardio logged on the week and watched my eating, so I felt better about getting on the scale.

Starting weight: 257 (2/28/2011)
Last weigh in: 229.8 (1/7/2011)
This week's weigh in: 228.2 (1/14/2011)

Weight loss since last weigh in: 1.6 lbs
Total weight lost: 28.8 lbs

Looks like the plateau buster may be working, but we'll see if next week's weigh in can continue the progress. I'm hoping for at least a 1.2 lb loss this week so that I can officially be 30lbs down.

I'm actually looking forward to some good cardio today. It's amazing that this time 9 months ago I dreaded and loathed exercising. Now it's one of the things I look forward to. Endorphins are addicting!

Have a great weekend sparking!

  

  Member Comments About This Blog Post:

TWOSWEET504 1/19/2012 7:25AM

Keep Doing It You Are Doing Great!!! Kisses...Twosweet50 4 Report Inappropriate Comment

SUZIEQ1961 1/14/2012 4:24PM

Keep up the good work!! Report Inappropriate Comment

CBAILEYC 1/14/2012 2:49PM

Nice! C~ Report Inappropriate Comment

LINDAJ0621 1/14/2012 12:31PM

You are making fantastic progress! What a difference a year can make! Report Inappropriate Comment

I go out gymming after midnight...

Thursday, January 12, 2012

Work is stressful and hectic and deadlines abound. I was so exhausted Tuesday night that I didn't get my 30 minutes of cardio and weight training in. Boo! So this morning, I was up and at 'em at 5:30 am in order to meet some tight deadlines at work. I came home during my lunch break and got 30 minutes in on the elliptical. Woot!

It's days like today that I'm thankful to have a 24 hour fitness center in my apartment building with decent equipment. When I got home from work this evening, I was again exhausted. I decided to take a nap - but promised myself that when I woke up, I'd go and get my 60 minutes of cardio in. Well - I slept for 3 hours (until 10 pm) and then had to do some work. Needless to say, it was well after 1am before I made my way down to the gym.

There's something to be said about late night workouts. I'm a bit of a night owl, so I always have a good workout when I hit it late. I do know, however, that a good night's sleep is just as important, so I don't make a habit out of the 2am workouts.

So here I find myself endorphined up at 3:30am blogging. Thankfully I can feel sleep coming on now. Will come home for lunch again tomorrow and get some weight training in.

Have a great Thursday Sparkers!!!

  

  Member Comments About This Blog Post:

RANDOM00B 1/17/2012 10:13PM

Okay, working out at 1am? That is serious!! Report Inappropriate Comment

TWOSWEET504 1/14/2012 9:12AM

You Are Doing Major Things Over There... Keep On Sparking...WooHoo!!! Report Inappropriate Comment

SHAWNEDA 1/12/2012 11:23PM

But you're pursuit is so admirable! Love it! Enjoy sparking! Report Inappropriate Comment

CBAILEYC 1/12/2012 12:22PM

Whoa! I was awake around the time you were hitting the gym - not willingly though. Usually I'm out around 9 pm LOL I'm grumpy this morning though trying to turn my frown upside down! When I read your previous blog I thought to myself how awesome to have your gym Right There! I'm lucky that Giant's is about 1.4 miles away from home so I can walk/jog down there when it's not horrid weather to get my cardio in before ST. How much nicer though to simply go downstairs and get it done! C~ Report Inappropriate Comment

My motivational background...

Tuesday, January 10, 2012

Apparently my sparkpage background doesn't show up on smaller screens. That's OK. I know it's there every time I visit my page.Here it is below. Just some motivational quotes to keep me going.



"Anything is possible. All you have to do is believe"
"This is your life. If you don't like something, change it!"
"You must begin to think of yourself as becoming the person you want to be."
"The only constant is change."
"You only get what you give..."
"No Excuses"
"Choice, not chance, determines destiny."
"The time for action is now. It's never to late to do something."
"You may delay, but time will not."
"Sometimes you've got to work hard for it..."
"Do life."

  

  Member Comments About This Blog Post:

SMILINGTREE 1/11/2012 10:20PM

So funny! I read the title and expected this post to be all about your background as a motivator! (One of my clients is a motivational speaker, so it must just be on my mind.) Report Inappropriate Comment

PIGSOFGREEN 1/11/2012 11:20AM

Love it!! I made myself a motivational collage, but I didn't like that I couldn't see much of it on my background, so now it's part of my screensaver instead :) Report Inappropriate Comment

Plateau Buster Challenge to Myself

Tuesday, January 10, 2012

I've been hovering in the 229 - 232 pound range since Christmas. After the holidays, I returned to my general routine that I was in before - 30 minutes of cardio a day and around 2,000 calories (which is below my BMR). I had success with this strategy before, showing a 1.0 - 2.0 lb loss a week on average. Unfortunately though, it seems my body has become accustomed to my level of activity and weight and does not want to budge.

In order to up the ante and get the numbers dropping again, I'm challenging myself to the following workout schedule for the rest of January. Some of you may say this is a bit much, but I know I have it within me and I know that, by putting the plan to paper (blog), I'll be driven to accomplish it.

Monday: 60 minutes of cardio
Tuesday: 30 minutes of cardio + weight training
Wednesday: 60 minutes of cardio
Thursday: 30 minutes of cardio +weight training
Friday: 60 minutes of cardio
Saturday: Weight training (no cardio)
Sunday: 30 minutes of cardio (no weight training)

My cardio plan of attack: elliptical, treadmill, running outside, fitness videos
Weight training: Focus on upper body - arms, shoulders, and back

I will need to run some numbers and up my calorie intake some to ensure I'm getting enough energy to drive this more strenuous schedule while maintaining my 3500 - 4000 a week calorie deficit.

Had my first 60 minute workout on the elliptical tonight and it felt great!!! We'll see how this plan works out - I still want to be 224 by the end of the month and have faith that, with determination and sweat, I can get there.

Hope everyone is having a great week Sparking!!!

  

  Member Comments About This Blog Post:

TWOSWEET504 1/14/2012 9:18AM

You know you Got this in the bag...I know you can do it!!! I was in the same boat as you my body just got so use to the low carb 4 days a week of cardio that it didnt move at all. Now i think i got something thats working...Im happy that you didnt give up but you kept it moving!! Keep Sparking...Kisses!!! Report Inappropriate Comment

CBAILEYC 1/10/2012 2:47PM

That is for-sure throwing down the gauntlet! I'm in kind of the same plateau area as you, so I'm rootin' for both of us to find a way to make a permanent change. C~ Report Inappropriate Comment

IRISHBEANERGAL 1/10/2012 12:35PM

My favorite saying is "plan to work and work your plan" - nothing gets done if you won't put in the effort. Good luck! Report Inappropriate Comment

PARASELENIC 1/10/2012 10:32AM

love love love the elliptical machine. This is a super rigorous work out schedule, especially without any free day. It would be too much for me, but I'm not an everyday kinda person-- I like having at least one day off per week. Good luck, great plan! Report Inappropriate Comment