Sunday, February 20, 2011
Yep. I'm SO proud of what I've accomplished so far (with determination, attainable goals and expectations, terrific tools, and the support of such wonderful friends).
Yep. I am somewhere between "a bit frustrated" and simply knowing that it's time to "-er" what I am doing. Stepping something up or tweaking something is the way to not "coast", to not maintain a status quo.
My fitness level is higher (Hooray!). I feel it in my body and I see it in my heart rate.
I'm in my third consecutive weight plateau. The scale is moving slower than I'd like it to.
I would like to lose 1# a week or 4# month. And I'm now behind that target.
So.... How to push... but not too hard... or too much all at once...
I'm on the hunt for my next authentic re-set of my expectations for my weekly committment to that goal. EAT LESS MOVE MORE. And change things up so the body stays responsive.
Today I browsed Julian Michaels. Library book. (Library borrowing is the only way to go!)
"To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math how to burn more calories in the most effective way.
You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight loss extra credit. It allows you to burn additional calories without overtraining. This is one of the reasons some Biggest Loser players can still lose 20 pounds a week, even 7 weeks into the program.
Think about the math: If you are eating 1,500 calories a day we assume your BMR without exercise is 1,600 (this is actually my BMR) and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week. That said, you are bound to lose more weight during the first two weeks of any weight loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key. "
So: a) She recommends TWO 1 hour sessions of cardio a day (5x week) in order to lose 2-3#'s a week. Wow. That's a lot.
b) More activity raises your AMR and helps tip the math in your favor. THIS is exciting to me.
I've been eating 1400-1800 calories a day. And going down to 1200-1600 scares the crap out of me right now. Well, perhaps that's an overstatement. I'm not so much "scared" as wary. And what I really mean is that I LOVE MY FOOD and I'd rather exercise more than give up too many of my current menu habits. My AMR could use some raising.
I'm going to be tweaking this. I'm not ready to state/fix/declare a new routine. But I AM going to experiment. I am going to let myself be surprised by results.
Hopefully I'll get some!
Wednesday, February 16, 2011
My heart rate monitor just informed me that where the LifeFitness Machine said One Hour of Elliptical burned 600 calories.... the PULSAR monitor says that 1 hour of elliptical plus 15 minutes of Run/Walk (c25k wk one style on Treadmill today) added up to ONLY 400 CALORIES!
Well well well.... The MATH of that difference explains no scale movement.
There are Many Many positives to my lifestyle behaviors of recent weeks and, really, the whole month end Jan to mid Feb. But no perk of downward numbers on the scale. I've been targeting 1600 calories IN a day. Maybe that has to go down?
*My BMR is still calculating at 1877-1900 ------------------------------------------
IF calories in is between 1450-1700 ... that sets up deficit range of 177-400 /day ... or avg of approx 300*. If I keep eating 1600/day, then deficit of IN has been and will still be 277-300.
*If 300, then x7 = 2100
NOW THE BURN -- This is where i can really STEP IT UP .... I guess I'm ready
(When you leap the road will appear... right!)
IF calorieburn is 400 (75min) THEN weekly range 3-5 days wk is deficit of 1200-2000
3 days a week of 400 calorie burn = calorie deficit of 1200wk
4 days a week of 400 calorie burn is minus 1600/wk
5 days a week of 400 calorie burn is minus 2000/wk
SO... HOW TO LOSE ONE POUND A WEEK ?
1200 burn means need of 2300 calorie-in deficit (BMR -320 day)
1600 burn means need of 1900 calorie-in deficit (BMR -272 day) *** THE WINNER IS *****
2000 burn means need of 1500 calorie-in deficit (BMR - 214 day)
Looks like NO LESS THAN FOUR DAYS A WEEK (counting calorie burn with the PULSAR and not the gym equipment) is what I need to get the 3500 deficit needed for one pound a week weight loss.
And so it is.
New target. New goal.
I'm stronger, for sure. And, yes, I'm willing.
(Did she say that, really? -- Yes, she sure did).
I'll let you know how it goes.
Saturday, January 29, 2011
Just started reading this book by gail caldwell (pulitzer prize winner). Had to put down the new Michael Cunningham novel "By Nightfall". This morning reading by dawn's early light there were two passages that spoke to me -- so much I bent the pages. Gotta bend them back, so I figured I'd copy them here (to find again, and to share):
"....This transition, as well as the recent shifts in technology, allowed me to work from home and hang around with the dog, who quickly learned that reading was my equivalent of chewing on a bone. I had long thought that the gods had handed me work tailor-made for my idiosyncracies: I was too opinionated to be a straight news reporter, too gadabout to be an academic. I was dreamy, stubborn, and selectively fanatical; my idea of a productive day, as both a child and an adult, was reading for hours and staring out the window. It was my good fortune that I had found an occupation requiring just these talents; now, with Clementine, I could spend whole days in near silence, reading or writing or speaking in the simpler heart-sure vernacular of human-to-dog."
"We found out that day, fairly quickly, how great and complex our fondness was for each other; I also had my first sense of something central about Caroline that would become a pillar of our friendship.. When she was confronted with any emotional difficulty, however slight or major, her response was to approach rather than to flee. There she would stay until the matter was resolved, and the emotional aftermath was free of any hangover or recrimination. My instincts toward resolution were similar: I knew that silence and distance were far more pernicious than head-on engagement. This compatibility helped ensure that there was no unclaimed baggage between us in the years to come".
Here's to no unclaimed baggage.
And to friendship.
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