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Week 13&14 Workout Plan

Monday, May 17, 2010

I really don't know what to say about this week, because my main exercise is biking but I can't really do that this week because it seems that it's gonna rain almost all week...
The other thing I can do is Sparkpeople videos, but we are 5 people living in a small house with 3 rooms, I'm not gonna do it in front of others (they're my boyfriend's family...come on...you get it...) and in the next 4 days everyone will constantly be home, noone's working until friday...I just hope there will at least be 2-3 days when the rain won't fall so I'll be able to go biking, and on friday, saturday and sunday I'll be able to do the videos again because the house won't be full.
We'll see what happens, but I'm not making a workout plan for this week right now, because I have no idea what i'll be able to do.

Monday - no workout at all :(

Tuesday - 1 hr 50 min walking, burned 375 kcal



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Update on May 31:

I've been missing the past week and a half. I'm sorry I did but I'm glad I'm back after a break that is - I think - relatively short, so i'm okay with it, i'm not gonna dwell on what I should've done better, I'm focusing on this day, today, and what I can do now.
Today's monday and tomorrow's the first day of June, both of which are really good times to jumpstart (jump-re-start I should say), and this is exactly what I'm gonna do.

  
  Member Comments About This Blog Post:

LOVEXLIFE 5/17/2010 6:41PM

    AHHH I'm sorry. That is very lame. I live in a tiny little trailor with two other people, and I hate it when they walk in while I'm doing spark workout videos. Blah.
You could always ask them to leave a room open for you to work out in private for like an hour? Maybe they would be nice about it?

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Week 12 Workout plan: 3515 kcal burned, 9 hrs 52 minutes exercised this week!

Sunday, May 16, 2010

Total calories burned this week:
Plan / [Actual]: 5770 / [3515]

Total minutes exercised this week:
Plan / [Actual]: 14 hrs 15 min / [9 hrs 52 min]

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I'd like to see some results this week but I know i gotta be disciplined with food! Last week I successfully bounced back into exercise but didn't do well with food, I'm planning to keep up the good exercise and bounce back into good eating this week. I want to make it work, I want to lose weight by the end of this week!

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Monday (820 kcal) - burned only 410 kcal with 60 min biking
- biking: 120 min

Tuesday (830 kcal) - burned 820 kcal with 120 min biking
- biking: 100 min
- c25k: 25 min (150 kcal) - NOT done

Wednesday (820 kcal) - burned 630 kcal with 190 min walking and 12 min biking
- biking: 120 min

Thursday (830 kcal) - burned 820 kcal with 120 min biking
- biking: 100 min (680 kcal)
- c25k: 25 min (150 kcal) - NOT done
[In the last 30 minutes of the 2 hour bike ride it was raining which made it harder and I don't know if it was the exhaustion or some bad food I ate but by thursday night and through all friday i felt sick, exhausted and weak. Also, I think I'm gonna stop my c25k program. Every time I go jogging my knees start hurting and I can't forget what a great trainer once told me: that I should start jogging only when I get down to about 62 kgs (I'm 70.6 kgs now). Here at SP many people say that jogging is for eveyone, even overweight people, and they don't only say it but they actually run, even 5ks, 10ks, half marathons...but we're not the same. My knees hurt, my legs hurt after jogging, and it's not muscle soreness, it's pain. So for now I'll stick to biking because it works very well for me and I'll reconsider jogging when I'll lose some more weight]

Friday (820 kcal) -burned only 140 kcal with 30 min easy biking
- biking: 120 min
[Felt sick today, since yesterday actually and decided to skip my workout but i went to a store that is far from us so i still got 30 minutes of biking]

Saturday (830 kcal) - burned only 230 kcal with 2 SP videos
- biking: 100 min (680 kcal)
- c25k: 25 min (150 kcal)
[The weather was horrible outside so biking and jogging were out of question so I did SP videos. I wanted to do more but ended up doing only 2. Anyway, it doesn't bother me at all...hopefully tomorrow the weather will be better and I'll be able to go biking. I decided to totally give up jogging for a while, until I lose some more weight. I'm not desperate about it and biking works perfectly for me right now.]

Sunday (820 kcal) - burned only 465 kcal with 40 minute of Sparkpeople cardio videos [still horrible weather, still no biking outside]
- biking: 120 min

  
  Member Comments About This Blog Post:

SEMUSPARK 5/16/2010 5:57PM

    Great workouts! I noticed you don't have a rest day- is that purposeful? Do you have more intense/less intense days? I also exercise quite a bit but I'm not seeing results because of my eating habits emoticon

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May kcal deficit: -1520 kcal deficit so far!

Sunday, May 16, 2010

1 kg=7700 kcal (or 1 pound=3500 kcal).

My BMR is 1725 kcal/day.

Check out this link if you'd like to calculate yours:
http://www.sparkpeople.com/resource/calo
rie_calculation101.asp

I want to lose 3 kgs (6.6 lbs) in May, so I must have a deficit of 23.100 kcal to achieve this, that's an average deficit of 770 kcal/day.

That's my goal: creating a 770 kcal deficit each day with consistent exercise and clean eating.

(Unfortunately I didn't track my calories on May the 1st and 2nd so I'm starting with May the 3rd.)

**********************
MODEL:

May
BMR + Calories Burned = 1725 + =
Calories Consumed =
Calorie Deficit =
Cups H2O =

**********************

May 3, Monday
BMR + Calories Burned = 1725 +965 = 2690
Calories Consumed = 1680
Calorie Deficit = -1010
Cups H2O = 13

May 4, Tuesday
BMR + Calories Burned = 1725 + 215 = 1930
Calories Consumed = 2205
Calorie Deficit = + 275
Cups H2O = 8

May 5, Wednesday
BMR + Calories Burned = 1725 + 650 = 2375
Calories Consumed = 2170
Calorie Deficit = -205
Cups H2O = 8

May 6, Thursday
BMR + Calories Burned = 1725 +875 = 2600
Calories Consumed = 2405
Calorie Deficit = -195
Cups H2O = 5

May 7, Friday
BMR + Calories Burned = 1725 +955 = 2680
Calories Consumed = 2130
Calorie Deficit = -550
Cups H2O = 8

May 8, Saturday
BMR + Calories Burned = 1725 + 820 = 2545
Calories Consumed = 1960
Calorie Deficit = -585
Cups H2O = 8

May 9, Sunday
BMR + Calories Burned = 1725 + 410 =
Calories Consumed = 4055
Calorie Deficit = + 1920
Cups H2O = 8

May 10, Monday
BMR + Calories Burned = 1725 + 410 =
Calories Consumed = 1500
Calorie Deficit = - 635
Cups H2O = 8

May 11, Tuesday
BMR + Calories Burned = 1725 + 820 = 2545
Calories Consumed = 2685
Calorie Deficit = +140
Cups H2O = 5

May 12, Wednesday
BMR + Calories Burned = 1725 +630 = 2355
Calories Consumed = 2400
Calorie Deficit = +45
Cups H2O =

May 13, Thursday
BMR + Calories Burned = 1725 +820 = 2545
Calories Consumed = 2175
Calorie Deficit = -370
Cups H2O = 8

May 14, Friday
BMR + Calories Burned = 1725 + 140 = 1865
Calories Consumed =1810
Calorie Deficit = -55
Cups H2O = 4

[Finally the first weight loss this month: I've lost 1.1 lbs! :) This month didn't go too well for me, I lacked motivation and overate oftentimes, I even gained a little weight but this 1.1 pound loss is really motivating me to do it better!]

May 15, Saturday
BMR + Calories Burned = 1725 + 230 =1955
Calories Consumed =1830
Calorie Deficit = -125
Cups H2O = 8

May 16, Sunday
BMR + Calories Burned = 1725 + 465 = 2185
Calories Consumed = 2015
Calorie Deficit = -170
Cups H2O = 8

May 17, Monday
BMR + Calories Burned = 1725 + 0 = 1725
Calories Consumed = 1870
Calorie Deficit = +145
Cups H2O = 4

May 18, Tuesday
BMR + Calories Burned = 1725 + 375 = 2100
Calories Consumed = 1850
Calorie Deficit = -250
Cups H2O =

Total calorie deficit: - 1625 kcal

  


Week 11 Workout Plan: 4890 kcal burned 12 hrs 20 min exercised this week!

Monday, May 10, 2010

Total calories burned this week:
Plan / [Actual]: 5730 / [4890]

Total minutes exercised this week:
Plan / [Actual]: 14 hrs 15 min / [12 hrs 20 min]

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This is the week when i'm bouncing back into my healthy habits. Also, i'm starting running again!! :) I'm following the Coach to 5k program, not because i'm gonna run a 5k but because I don't want to rush things, I don't want to end up with a shin splint again so i'm taking things easy.

****************************

Monday (830 kcal) - DID MORE: 965 total kcal burned with 115 min bike, 8 min jog, 15 min walk
- biking: 100 min (680 kcal) - DONE (790 kcal)
- c25k: 25 min (150 kcal) - DONE (175 kcal)

[I feel really good about myself for this workout! I had about 5 days that were bad but I made up my mind yesterday night to get back on track and I did. I started the Coach to 5k program and it went well, and I did a lot of biking - and all of this in the morning! :) Morning workouts don't suck afterall...i though they did but no...:) Today proved they don't :)]

Tuesday (810 kcal) - burned only 215 kcal with 45 min biking
- biking: 120 min

Wednesday (830 kcal) - burned only 650 kcal with 95 min biking in the heavy rain. didn't do the c25k but no problem, I'll do it tomorrow!
- biking: 100 min (680 kcal)
- c25k: 25 min (150 kcal)

Thursday (810 kcal) - burned 875 kcal with 105 min biking, 8 min jog, 15 min walk (the last two as c25k)
- biking: 100 min

Friday (830 kcal) - DID MORE: 955 kcal burned with 110 min biking and 45 min walking
- biking: 100 min (680 kcal) - DONE
- c25k: 25 min (150 kcal) - not done but will do tomorrow or the day after, no problem

Saturday (810 kcal) - burned 820 kcal with 120 min biking
- biking: 100 min

Sunday (810 kcal) - burned only 410 kcal with 60 min biking
- biking: 100 min

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Although I did less than planned I'm still satisfied with this week's workouts. I burned almost 5000 kcal, which is great, and I didn't skip no workouts, I just made them shorter if i didn't feel strong or the weather was bad.
Week 12, here I come! :)

  
  Member Comments About This Blog Post:

HAWKEYERANT 5/10/2010 10:25AM

    You did great this week! You should be so proud of YOU!

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Week 10 workout plan: 2670 kcal burned, 8 hrs exercised this week!

Tuesday, April 27, 2010

Total calories burned this week:
Plan / [Actual]: 4200 / [2670]

Total minutes exercised this week:
Plan / [Actual]: no plan / [8 hrs]

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Monday (600 kcal) - NOT DONE; this was the day I traveled back home from the other 'home' :)

Tuesday (600 kcal) - NOT DONE; reason: pure laziness

Wednesday (600 kcal) - burned 855 kcal with 2 hrs 5 min biking (33.5 km - 21 miles)

Thursday (600 kcal) - buned 625 kcal with 1 hr 25 min biking

Friday (600 kcal) - NOT DONE; reason: pure laziness

Saturday (600 kcal) - burned 780 kcal with a lot of walking, about 3 and a half hrs

Sunday (600 kcal) - burned 410 kcal with 1 hr biking

  


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