Saturday, February 09, 2013
This week was the antithesis to last week. Last week I had 360 fitness minutes, burning over 4,200 calories and I gained 1.2 lbs. This week I didn't go to the gym at all, logged no fitness minutes and no calories burned and I posted a small loss. I have concluded that I must have over worked myself last week while also under feeding myself. I'm going to try to avoid doing that again!
I think next week I will return to the gym, but at a more moderate pace, mixing up my workouts a bit. I definitely need to get some strength training back into the mix (I know I've said that several times already, but I do know that I need to do it!).
The funny thing is that my eating wasn't awesome this week, I was still fairly lazy and just ate what was easy instead of taking the time to make my food and eat clean. I wasn't eating take out or anything like that, but having protein shakes instead of having food, a spoonful of peanut butter in the afternoon, etc.
So, once again, if I ever nail down my eating I'll be more successful, especially if I can couple that with a solid gym plan! But for now, I'm going to rely on what has been working and just try and make a few small changes here and there, just too many other things going on right now to make this the priority and put other things off.
Let's see the numbers for the week:
Weight : 214.6
Lost : 1.0
Total : 102.6
So with no gym time and only decent eating I was able to lose almost all of last weeks gain. Huzzah! Hopefully if I can stay relaxed (my mental mode may have also played a part in the loss this week) and eat a little better while adding in a few workouts next week will be another loss. Keeping my fingers crossed!
Saturday, February 02, 2013
Well this week seemed to drag on forever. My mom went in for her 2nd hip replacement on Monday, the surgery went smoothly. She came home on Wednesday! She was scheduled to come home Thursday but was already ahead of schedule by Monday evening when she went for a walk with the physical terrorist, er, therapist. He wanted her to walk about 10 feet and come back, instead she went about 35 feet and came back, with no problems. Tuesday and Wednesday she walked even farther, thus leading her surgeon to allow her release a day early.
Having my mom in the hospital put me a little off schedule, no gym time on Monday. But I actually logged more gym time this week than usual (360 minutes). I went morning and night on Tuesday and Wednesday, and night time on Thursday and Friday. It will be hard to get to the gym for my usual morning workouts due to being caregiver for my mom, but I can go at night when my dad is here to see to her needs. At this point she gets up and down from her chair, feeds and dresses her self, uses the bathroom without help, so all I am really doing is being here, "just in case".
I'm not sure what happened to me this week, besides what I've already pointed out. As most of you may already know, I have a cheat day on Saturday and I eat what I want. I usually take in between 3,500 and 5,000 calories (!) then eat clean the rest of the week. This has worked for me for almost 2 years. I also weigh myself every morning to make sure that the cheat weight is coming off (usually by Tuesday or Wednesday the cheat weight is gone). Then I have 3-4 days where I begin to go below my previous weigh in. Well, this week, after weighing in at 214.4 on Saturday, I was 218.6 on Sunday (mmmm cheat food). On Monday I was at 217.2, and there I stayed, between 217.2 and 217.6 all week, all doggone week! Friday morning I was 217.4... I was killing myself in the gym and nothing was happening.
I have looked back at my food intake for the week. I made some bad food choices this week out of laziness, but I didn't go over my calorie range once! I was at the low end of range all week with 2 days that I actually didn't reach my range. Now after seeing that, I have come to the conclusion that what must have happened this week was under eating coupled with tons of calorie burning (over 4,200 calories burned) which stagnated me. This next week I am going to TRY to eat better and not hit the gym as hard. I don't remember another week that I logged 360 fitness minutes and burned that many calories. SO I'm going to pull back on the reins a bit and experiment with less work. After all, adding more work didn't help, so let's try less work!!
Anyway, here's the numbers for the week:
Weight : 215.6
Gained : 1.2
Total : 101.6
So, same weigh in as 2 weeks ago. Better than I expected and I got to stay above 100 lbs lost (victory in itself for me!)
So on to the next week and hopefully Super Bowl snacks don't sabotage me fully!
I'm a lifelong Raiders fan but I have to say GO 49ers! because Colin Kaepernick is from my town (Yay Turlock!!) and my brother coached him and I worked with him in the weight room in high school. He was a great kid back then too.
Saturday, January 26, 2013
Oh what a week. The early part of my week was filled with drama. I don't think it needs to be all explained here, but I had a few days that I ate bad while thinking "what good is all of this food tracking and exercising doing me?". So it took me a couple days to break out of that funk, and I know the answer to my own pathetic, self pitying answer; I am healthier because of all of the work I have done. Short sighted, dishonest, unapologetic people be damned. I am doing this for myself, not to please other people.
Anyway, so that's how my week got started. About Wednesday I was feeling better and kicked myself in the butt and got back on track and tried to make up for lost ground. It was a crappy week for me overall, but not too bad in the area of weight loss is concerned.
Without further adieu, the numbers:
Weight : 214.4
Lost : 1.2
Total : 102.8
214.4 equals my all time low that I had hit just before Thanksgiving (I think that's when it was anyway). So I'm glad to have gotten back to that point. Still moving the scale in a downward fashion, albeit slowly!
Time to put this week to rest and look forward to another opportunity next week. Have a great weekend friends!
Saturday, January 19, 2013
I recently had someone ask me about my "recipe for success", so I thought about it and came up with some tips that I could give him, things that have helped me along the way.
I thought that since I had taken the time to write them down, I might as well share them with all of my friends. Of course I'm sure you all probably know these and follow them anyway, but still, I wanted to put them down for posterity. This way, if a new member comes along and asks for advice, I can point to this blog instead of trying to remember these tips each time :)
1. Drink lots of water! Flushes the system and helps you to feel full.
2. Cut back the carb intake. Carbs give you some quick energy, but don't really help you to feel full unless you have a lot of them.
3. Up the protein and fiber intake. Protein and fiber will help you to feel full longer which helps keep you from snacking.
4. Don't try to be perfect. Instead try to be consistent. having 20-30 minutes a day of activity is better than killing yourself everyday then burning out after a few weeks.
5. Find what works for you. We're all built differently and we respond to different stimuli, you have to figure out what your best path is.
6. Try to curb the negative self talk. Most of us have that inner voice that tells us that we are not worth the effort. When that voice speaks up, tell it "NO, I AM WORTH IT", and say something good about yourself. Believing in yourself can be difficult after years of self loathing so be prepared to "fake it 'til you make it"!
7. Set small goals. Don't try to wrap your mind around needing to lose 100 lbs or more, it's too big and seems impossible. Instead set your goal in 10lb increments (use 5 lbs if you need to). It's a lot easier to work towards losing 10 lbs than it is 100 lbs. Once you've lost 10 lbs you will have more confidence in yourself because you have achieved a goal and proven to yourself that you can do it!
Saturday, January 19, 2013
Ahh, the end to another week, I so look forward to Saturdays, the day that I eat what I want to eat! But more than that, it's the day that I see the fruit of my labors for the week, all the gym time and watching what I've eaten. Sometimes I'm glad when Saturday comes because I've had a bad week and now it's over; other times I'm glad because I've had a good and am happy to report how it went. This week went well :)
I made it to the gym 5 days (mon-fri) this week, which is good for me because usually something comes up and I miss a day. I still haven't gotten back into the strength training, even though I KNOW I need to... still doing the treadmill thing, 10-11% incline @ 3.1-4.1 mph. I do 5 minutes at 3.1, then 5 minutes at 3.6 then 5 minutes at 4.1, then back down to 3.6 for 5, then 3.1 for five and so on and so forth for a total of 60 minutes. There is lots of sweat involved.
Anyway, you didn't come here to read a thesis about the treadmill, you want to see the numbers, well I won't keep guessing any longer.
Weight : 215.6
Lost : 1.6
Total : 101.6
A small loss at this point is pretty good and I'm happy. Now I just need to get myself back into the weight room and do the things that I know I should be doing.
I hope you all have a pleasant weekend and a wonderful week.
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