PANDAZERGZ's Recent Blog Entries

Japanese Culture Festival and Language

Monday, March 09, 2009

I've been taking a Japanese language s a free one and juststarting off the ground and kind of disorganized. I actually learn more from my tapes. But, a group of us get together once a week on Sundays and this last Sunday we went to a nearby church that was founded by Japanese people who were hosting a Japanese culture festival. It was pretty awesome. The one thing I took from that is they have Japanese language classes...but they are 100 dollars for non-church members. :P Also, their semester is nearly over so that bites.

5 months!!! OMG 5 months. Meantime, I am getting audited by the IRS and one of my clients got laid off so I lost a client...the economy is hitting hard and I just hope everythign will be ok and I can make it to Japan with my kid. I am going to think positive and hit the Japanese books and tapes harder. It is CRUNCH time and OH did I tell you????


Talk about incentive to lose the BF%!!!!!!!!!!!!!!!!



Monday, March 09, 2009

Ok since I started on the 17th of February I lost 4 pounds. 1.5 of fat and 2.5 of LMM or water, muscle or bone.

Current BF% March 9 2009 CW 229 but was 227 (water weight today due to carbs yesterday)

You have 37.5% body fat.

You have 85.9 Pounds of fat and 143.1 Pounds of lean (muscle, bone, body water).
February 24 2009
You have 38.3% body fat.

You have 88.4 Pounds of fat and 142.6 Pounds of lean (muscle, bone, body water).

February 17 2009 Weight 233

BF%: You have 37.5% body fat.

You have 87.4 Pounds of fat and 145.6 Pounds of lean (muscle, bone, body water).


How to figure heart rate zone

Monday, March 09, 2009

Ok this is more or less just me keeping track of something. The something is how to find my target heart rate.

Learn how to calculate target heart rate zone and perform aerobic and anaerobic exercises correctly

To perform aerobics effectively you need to calculate your target heart rate zone. To do this subtract your age from 220 to find out your maximum heart rate, so if a person is 30 years old then:

Maximum heart rate.. 220 - 30 = 190 beats per minute

Then multiply your maximum heart rate by 65%:

190 x 65% = 123.5 beats per minute

123 beats per minute will be the lower range of the zone.

Now work out your higher range by multiplying your maximum heart rate by 85%:

190 x 85% = 161.5 beats per minute

The example reveals a target heart rate of 123 - 161. When exercising the heart rate should be within your own range at all times and to burn more fat you should exercise within the lower range. Exercising at the lower range enables the body to take up enough oxygen so the cells can utilize stored fat. If you workout within the higher range of the zone you will burn more calories however, for most overweight people, the majority of energy used will be in the form of carbohydrates and less used up from fat storage.

You can check your heart rate during a workout, but first slow down the pace a little so you can concentrate more. Gently place your index and middle finger on the inner part of your wrist. Now count how many beats in 10 seconds, then multiply the number by 6. I would recommend using an automatic heart rate monitor so you can concentrate more on exercising effectively to burn more fat.

There are many other tricks to enable the body to burn fat at a faster rate. Tom Venuto is a bodybuilding expert who helps many top pros strip their body fat before a show. Check out his website here!

My max rate is 179 at age 41
My max at 80% of Max = 152
My min at 65% of Max= 116

  Member Comments About This Blog Post:


    Thanks, Panda!

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D'Oh reason for unmoveable scales

Thursday, February 26, 2009

So ya Aunt Martha came visiting a week early which entirely explains why I am getting plan is Tom Venuto's plan so I have been reading his e-book and today trying to figure out my ratios. Then, like another member says, just have to consistently work my plan.

My eating plan: Tom Venutos Burn the Fat, Feed the Muscle
Drink at the very least 64oz pure water going for 1 gallon
Suppliments are multivitamin, calcium, b, and omega fish oil stuff or flax
green tea in am before workout
Sweetener of preference is stevia but at the moment use splenda
too..eventually want to get rid of fake sugars entirely.
Carb cycling and 3 days no starchy carbs then starchy carbs
If carbs I eat them in am to lunch then not after that. Fibrous green carbs
I always have...veges I eat always and protein I eat always. I am eating 6
meals but have to figure out exact cals and ratios today.

Lifestyle Plan: Bed by 9pm-10pm and wake at 3-4am

Workout Plan:
Aerobics Week One is 6 ten minute interval style workouts totally 1 hour
Week Two is 1/2 hr in am and 1/2 in pm of aerobics interval style
I use Nordic Track, Stair Stepper, or Stationary Upright Bike
indoors and I use a running track at a local football field at a high
school good weather. I also like to dance.
I'm still designing the program but basically using my own body
weight or low weights do the following:

Pushups: 3 sets of 10 to start and when get stronger then go faster
eventual goal to do 100 pushups within 2 minutes
Ball Crunches: same as for pushups
Stomach Vacuumes: same for pushups except no going fast
Ball Wall Squats: 3 sets of 15
Bed Leg Curl: 3 sets of 15
Chair Front Leg Extension: 3 set 15
Ball Shoulder Raises: 3 sets of 15 with 5# weights for now
Ball Back Extensions: 3 sets of 10

  Member Comments About This Blog Post:


    Yes, when we fail to plan, we plan to fail! Great that you got a plan. March is knocking at the door. I think I'll let him in and really work my plan then. What that plan is, i haven't quite planned... but I know it will begin with a walk if the weather permits! : )

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er not good bf%

Tuesday, February 24, 2009

You have 38.3% body fat.

You have 88.4 Pounds of fat and 142.6 Pounds of lean (muscle, bone, body water).

I lost 2 pounds of muscle or water not fat! so my bf% increased !!! emoticon

since lbm is not just muscle I am hoping it is just water loss....but I have to remember to lift weights or my body will dump the muscle.

  Member Comments About This Blog Post:


    i totally understand. I hope I lose at least part of a percent of fat before next meeting with "the caliper"

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SHININGTHRU126 2/24/2009 11:45AM

    Make your plan, then work your plan.

Everyone has to start from some point - do what your need to do, be consistent. Before you know it, you'll be an awesome success story!

Stay positive!

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