Wednesday, August 08, 2012
Avril Lavigne sings it....Keep holding on...I would prefer that it didn't relate to me and the plateau I'm on.
I've maintained the same weight for 3 months!
I don't think it's always about what people want to believe it's about...you know, "My darn body is just stuck!" This time, it's not my body getting stuck and comfortable, it's about me getting comfortable. Relaxing the standards during the journey. Is it sabotage, because I really do want to reach my goal?! I don't think so.
Well, I have a theory for plateaus. Again I'll say, "this plateau, anyway."
You work really hard, you have success and you are changing your body...I believe that I reached this phase where my brain needed a break. An adjustment period that turns on so you can get use to sticking with the program. It seems like a common plateau, as if you always just walk on the treadmill and your body has gotten used to it, but it isn't. It's much more profound. It's the emotional adjustment that will eventually help you stay the course forever. It sounds plausible to me. I really truly believe that I am in a place I've never been before.
After 3 months of chilaxin' my standards and maintaining, I am feeling the full force of inspiration once again...how great is that? I think I am ready to come off my plateau and slowly make my way through to my goal!
The determination that comes and helps you stick to your plan, that helps you choose yogurt over ice cream and fruit instead of candy. Oh baby, I'm ready.
You watch, It's happening now!
I'll watch you too, if you ask me to!
Have a great day.
Friday, June 22, 2012
Well, going into another weekend, no weight loss. in another weird gain and stay period. been stuck in the 150's for a while. was only 1 lb away from the 140s but, alas, no...still struggling. a friend said, I remember when you were stuck in the 160s! So, that should put me in perspective.
I am saying to myself as if it's optimistic, "Just think, someday soon, you'll be stuck in the 140s!"
Be patient. sheesh. But, keep moving and stay on track and track and track.
Sunday, June 17, 2012
So I googled it and learned a lot about physiology and science! Great article on how your body uses protein and carbs. Please read! Now I have proof that I should eat a little carb before I work out!
www.bodybuilding.com/fun/ammonia.htm or just read the article here!
By: Jeremy Likness Sep 02, 2003
A reader asked me to address the issue of "ammonia smell" when working out. Many of us have experienced this - especially during prolonged cardiovascular exercise. Your sweat has an acrid, ammonia-like smell. Obviously, no one wants to smell like a walking ammonia factory, so understanding how to avoid this smell would be useful. Some people are worried that the smell means that their body is "breaking down protein" - which is a major concern for anyone trying to build muscle!
What Is Ammonia?
The chemical make-up of ammonia is NH3. This means that there is one Nitrogen atom bound to three Hydrogen atoms. Ammonia can be a weak acid or a weak base, depending on what type of chemical it is suspended in. Ammonia has a strong, pungent odor that is easily recognizable in cleaning products, cat urine, and, for some people, sweat!
The key to ammonia in urine and sweat is the nitrogen. The only macronutrient in your body that contains nitrogen is amino acids, the building blocks of protein. In fact, many bodybuilders are always seeking a "positive nitrogen balance" meaning that less nitrogen leaves their body than enters their body. Since nitrogen is in every amino acid, and amino acids are the building blocks of muscle, someone in positive nitrogen balance is more than likely gaining muscle mass.
Your body uses amino acids for energy every day. There is no way to avoid this. Your body constantly goes into catabolic (tissue breakdown) and anabolic (tissue building) phases. When you accumulate mass (lean or fat), your anabolic phases exceed your catabolic phases, but you still experience both phases. When your body uses an amino acid for energy, it must convert the amino acid to a useable form of energy.
It does this by stripping the nitrogen atom off of the molecule. The skeleton molecule that is left behind is then further converted into glucose and used as fuel. In order to get rid of the excess nitrogen, your body typically processes the nitrogen in your kidneys and forms urea, CO(NH2)2 - basically, a carbon dioxide molecule bound to nitrogen and hydrogen. Urea is then excreted in the urine. If your kidneys cannot handle the load of nitrogen, then the nitrogen will be excreted as ammonia in your sweat.
One other factor to consider is water intake. The methods used for getting rid of excess ammonia, such as urine and sweat, all require water as a transport mechanism. If you are not getting adequate fluid, then the solution (ammonia + water) will not be diluted. Therefore, water plays a definite role. If you are not drinking enough fluids to have at least one or two clear urinations every day, you should drink more.
Based on this explanation, it is clear that your sweat will smell like ammonia only if an excessive amount of amino acids are being used for energy, or you are not receiving adequate water. This helps us find a solution to the problem.
Doesn't That Mean My Protein Intake Is Inadequate?
Many people mistakenly believe that ammonia sweat means that their protein intake is not high enough. The body will only utilize protein for energy when it does not have a sufficient supply of fats and carbohydrates. Muscles can use glucose and fat for energy, but your brain requires glucose. Since there is no direct metabolic pathway from fat to glucose, your body will use amino acids instead. If your protein intake is high, there is a chance that the amino acids that supply energy will come from ingested food and not your hard-earned muscle tissue - but why take that chance?
Let's look at an oil lamp. If you fill that lamp with Citronella oil, it will have a distinct odor when you light it. To eliminate that odor, do you add more Citronella? No! That's just fanning the flames. You'd use a different type of oil instead. The same goes for the ammonia smell - this is just the smell of amino acids being "burned" in your body. You don't solve that by adding more amino acids. Instead, you need to supply the fuel that your body prefers - the fuel that can be easily broken down to glucose in order to supply energy to your muscles and your brain - carbohydrates!
The key to avoiding that ammonia smell is to ingest sufficient carbohydrates. If you eat an ample amount of carbohydrate with every meal, then you should have plenty to fuel your exercise activity. Even people who work out on an empty stomach should have some glucose in their bloodstream upon rising - unless they subscribe to the myth that cutting out carbohydrates before bed helps you lose fat. If you find that the ammonia smell persists (even when you consume carbohydrate with every meal), try having a low glycemic carbohydrate before you workout.
A little oatmeal, a small apple, or even a piece of sprouted grain bread can provide the fuel that your body needs. Remember, your body requires fuel to burn fat! So don't think that providing some carbs before cardio is going to eliminate the fat burning process. In fact, most of my clients who consume a light meal before working out report that their energy levels go through the roof, and they have an incredible workout. If adding 80 calories in the form of a slice of sprouted grain bread kicks your energy levels into high gear and helps you burn 100 more calories during exercise (while sparing your muscles from being used as fuel), there is no reason to worry about dropping fat!
Learning Your Body
Your body can only process a certain amount of food at each meal. Therefore, it may not be possible to avoid that ammonia smell during prolonged activities. The smell is common, for example, amongst marathon runners, who are engaging in continuous cardiovascular exercise for hours at a time. In that situation, it is advisable to consume "sports drinks" or other sources of energy during the activity to fuel your body (and especially your brain) and prevent your amino acids from being burned for energy.
The next time you smell ammonia, don't worry. It doesn't mean that your muscle tissue being broken down, and it doesn't mean that you're doomed to stink for the rest of eternity. Consume a nutritious meal immediately after exercising - a balance of lean protein and whole, unprocessed carbohydrates - and then increase your carbohydrate intake throughout the day, or add a small "snack" prior to your next workout. An apple a day can help keep the ammonia smell away!
What Is That Ammonia Smell When I Sweat?
Tuesday, June 12, 2012
I'm 5 lbs from my goal weight. Ok, my Weight Watchers goal weight. Ok, the highest weight that Weight Watchers would allow me to choose in order to not have to pay for meetings anymore.
Do I sound a little self-deprecating? HA!
I was standing on my Wii fit board this morning and looked back over the past 3 years in the weight history. It's cool that i can see that, the periods of activity and commitment, the areas that were blank between those periods...I can't imagine why, at the beginning of each spurt of activity, the weight was up again! snort! :P
If there ever was proof that activity works, this graph is it!
So, I didn't want to admit that I had gotten to an embarrassing weight for me, 175. I even changed my start weight to this year's start weight because it sounded better to me. 167. But even though I can erase and edit here on Sparkpeople, I can't on the Wii Fit board! So, I asked myself, "Even though you are embarrassed that you got the hefty 175 lbs, aren't you proud of the incredible accomplishment of losing 24 lbs?"
The answer is yes, of course I am.
YES! I AM!
I have 1 lb now and then I could potentially put up the "I lost 25 lbs on Sparkpeople" icon, if I can be proud of that!
How weird is it that I just don't want anyone to know I got that big? Like it was some kind of plague that no one else goes through, a feeling of shame and guilt that I let it go past the first 5 lbs without taking care of it then!
I would rather put up the "I lost 15 lbs on Sparkpeople" banner because that means I wasn't AS big in the first place! SHEESH! WTH?
Today, I'm ready to go there. I am proud. I feel great! I look great! I'm going to get even healthier! I'm going to look even better!
I am going to rock my world!
I'm ready to release blame and shame and guilt. What stupid feelings of shame would make the hyper perfectionist in me want to keep it a secret? OMG, I'm not perfect, I got fat! (Gee, you mean like 60% of all Americans in their 40s!)
Bottom line, I realize I have a gift to offer. If you are here, then you do too. Your success and spreading the Spark will affect someone who really needs help and encouragement.
Perhaps right now you are reading this and saying, "This is what I needed to hear today!"
I say to YOU right now, It took a while, I have learned a lot, but there are three things you must do, the most important things I've learned (edited from a silly earlier post a few months back, about the gazillion things you need to do): Just 3 things:
1) You have to really want to change in order to stay the course and learn good healthy habits. Stop saying "I know how, I just have to do it." Maybe you don't really know how, because you keep giving up. Educate yourself about nutrition and exercise, all the lessons are here on Sparkpeople!
2) You have to be patient because it's gonna take time, maybe years, but what else are you going to do? If you only lose 1/4 lb a week, at least you're not gaining. Over a year, you will lose 13 lbs a year! Better than going to Weight Watchers next New Year's day for your annual weight loss resolution because you gained another 13!
3) You must learn to love you first and be real. When you can believe that you are worthy, then you wont see any other course of action except to take care of yourself.
I got. finally.
oh yea, ps. I freakin rock!
Thursday, April 19, 2012
Would you believe that after working my butt off for 6 weeks on one of the 28 day bootcamps (I know, 6 weeks is more than 28 days, I kept starting over whenever I missed a day until I met the commitment-goofball), with an average loss of less than 1 lb a week, I weighed in this morning down 3.2 lbs....and I'm telling you this because I actually felt a little guilty, asking myself if I did everything I could to lose slowly, eating all my nutritional requirements and even going over plenty!
I'm on Weight Watchers, so I eat all my points, all my flexible points and usually all of my activity points. To make sure I'm close to accurate on my suggested nutritional goals, I also record everything in Sparkpeople. For the past 6 weeks, I have been nearly perfect following the guideline of 50% carbs, 25-30% fat, 20-30% protein. Perhaps my obsession to meet the daily food goals is making me crazy healthy!
Plus, I'm not just exercising, I'm strength training along with my cardio. 6 days a week of at least one 10 minute video, plus 5 days a week of at least 30 minutes of cardio, then one free day, where I still do a tiny 10 minute video. Strength training builds muscle, which helps you burn fat more efficiently. Pick up the weights...if it's a struggle, you should probably be doing it!
HA I say! Maybe it's possible that my body just said, "OK OK OK, I'll let go of some more fat, and no, you haven't compromised muscle tissue this week! (even though research tells us that you can only lose 1-2 lbs of fat in a week, the rest is water and muscle loss.) You are doing great, keep doing what you're doing, and I promise you will be one smokin' hot hottie on your 45 birthday!
Total weight loss since February 3rd, 12.8 lbs. ~Only 8.2 lbs to goal!
I'm a dork. I know.
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