Friday, August 12, 2011
Today was our big travel day. Allllll day in the van. I ate my usual breakfast at home (300 cal). Did lunch at Subway/McDonalds - 6" ham & turkey on WW, loaded with veggies, no cheese, no condiments and a large iced tea - for my 300 cal budget. Great chef salad with light dressing for dinner for just over 600. Lots of water. Just over 1200 which sees good for a day of sitting :-)
Thursday, August 11, 2011
I've never found decent numbers for calorie burn at Group Centergy (yoga, pilates, but more - definitely get sweaty!). Today I wore my HRM, did 12' on the stepper as a warm up and then an hour Centergy class, pausing the workout when I wasn't working. I know my burn on the stepper was 70-ish.
324 calories - 70 on the stepper, 254 for the class
average HR: 107 (obviously NOT a cardio day!)
max HR: 159
fat burn time: 1:00:35
fitness time: 11:48
I'll collect more data but 250 (190 if I take out BMR) is more than I expected for centergy but about what my BMR + what I expect ..... so..... not really sure how to count it. This is why I NEVER eat back all my exercise calories. If that includes my BMR and I eat them all back I could end up gaining weight!
Guess I ought to research that.... does a HRM calorie burn include your BMR? You'd think that would be on the Polar website or in the manual but, alas, I can not find the info.
I think, perhaps, it would be best to subtract my BMR from the calorie burn. I think my BMR is about 1 calorie per minute which makes it a pretty easy calculation!
Thursday, August 11, 2011
I know 'they' say not to weigh every day, just once a week if you must, but I break the rules. I've been watching my weight long enough to know that once a week is not healthy for me.
I weigh every day to avoid:
1. Starving myself the day before weighing.
2. Dehydrating myself before weighing.
3. Pigging out on Saturday and Sunday because weighing isn't until Friday.
4. Making excuses for a gain, continuing bad habits, and ending up with 2 weeks' damage to undo instead of one.
5. Skipping weighing one week becoming skipping for months.
I weigh every day:
1. Because it helps me avoid the things above.
2. It starts my day with a reminder that I'm committed to controlling my weight.
3. It tells me when I need to examine my diet more closely.
Today was a day where the scale was unkind... or, rather, I saw I'd been unkind to my body. We celebrated my daughter's birthday yesterday with her choices of dinner and dessert as part of the deal. She chose spaghetti and meatballs and Oreo ice cream cake. For years I have made my own 93/7 baked meatballs, my own sauce with no sugar, and used barilla plus pasta. Last night I made a salad too because it keeps me satisfied with a normal dinner portion of spaghetti and meatballs. I even drank an extra 3 cups of water after dessert to try to flush the sugar from the cake out. But I was still up 1.4 pounds this morning. My rings are tight again (and they were very loose yesterday) so I checked my macronutriets. My salt was 2-3x normal! My sugar was 3x normal. Now I know to force even more water today or else I will feel thirsty/off and I am not at all worried about those 1.4 pounds. I was within my calorie budget after all.
edited to add: after my workout... a very mild one, not a sweaty one.... almost all that weight was gone... and I'd had breakfast, coffee, and plenty of water. See, no worries!
Wednesday, August 10, 2011
My 41 pounds lost reward is an FT7F Polar HRM. I wore it for my whole body workout day today. I started it when I got out of the van, stopped it right before I unlocked my locker. My workout was 20' on the stair stepper, intervals, level 8. I burned about 150 calories. Then 50' of lifting/floor work mostly in super sets with minimal rest because I HATE standing around. Then 10' on the stationary bike, rolling, level 8. I burned about 70 calories and walked away with my heart rate right around 100.
1:31:36 - I apparently spend a lot of time transitioning since I only worked out for 80'.
648 calories burned, taking away the cardio calories that leaves 428 calories so 400 for the weight session sounds pretty good.
average heart rate: 134
maximum heart rate: 169
27 minutes in the fat burning zone
64 minutes in the fitness zone
Looking at this, I know I have been underestimating my calorie burn for weight days. And I have 3 a week. Probably explains why I continue to lose weight at a faster rate than I have set myself up to lose!
I sure can't buy into the 'fact' that strength training doesn't burn calories! AND because I was strength training my metabolism will be boosted for hours. Darn cool!
I've been afraid to drop crazy cardio Tuesdays where I go all out on the elliptical doing intervals for an hour and buring 600+ calories. They appeared to be my only BIG calorie burn of the week. If I continue to see 600+ calories on weight days, it will be a no brainer to drop crazy cardio Tuesday. I'll do a centergy class if one is offered. Otherwise maybe I'll just cut the time or intensity. I have a feeling crazy cardio Tuesday is making it hard for me to build muscle.
Tuesday, August 09, 2011
I've been tracking measurements since late May. At that point I was 160-ish, so about 15 pounds down from SW and 25 pounds above my CW. While losing those 25 pounds I have seen the following changes:
Neck: down 1.25 inches
I never had a 'fat' neck. I'm not even sure why this is in the tracker but it's there so I track it. I was happy when I started. I'm happy now. So long as my neck looks in proportion, I'm A-OK.
Upper arm: down 1 inch
The muscles certainly seem a lot bigger than when I started. I l-o-v-e my arms and shoulders :-) I've lost a lot of fat from my upper arms but I still have bat wings. I know I need tricep work (and maybe time for the skin to shrink?) but tricep work is one of the things that bothers my arm injury so I have to watch how I do it. Free weights are pretty tough on it, cable is 'ok', machine is fine.
Bust: down 2.5 inches (waaah waaah... but totally expected)
Chest: down 2 inches
At my heaviest I was in a 36D. I'm now in a 32C, heading towards a B. At my lowest adult weight I was a 34B so I'll miss those Ds but lived a long time with Bs. I'll deal :-)
Waist: down 5.25 inches
Hips: down 5.5 inches
DELIGHTED with these numbers. Go core work! BUT this part of my body still feels very weird to me. There's definitely fat but it's different than when I WAS fat. Like the fat is loose? Skin is loose? Whatever it is, I'm not to keen on THAT part of the change. This part of me is definitely far from the shape I want to be in.
Thigh: down 2.75 inches
Soooooo happy to see this number going down. My thighs are BIG. My quads are big and there was fat on top of them. Now the fat is mostly on the inside and below my butt. Another problem area but, gosh, I started with thighs almost as big around as my waist was in high school. I'll just keep on working on what's left.
Calf: down 0.75 inches
My thighs had started to get fat at my highest weight but they've always been my leanest part. Not surprised I haven't lost more and don't expect this number to change much over time.
All told (neck, L upper arm, bust, chest, waist, hips, L thigh, L calf) in the last 4 months I have lost: 21 inches while losing the last 25 pounds. Wow!!!!!
If anyone has any info on loose skin after a smallish weight loss, I'd love some pointers. I've got 'great' skin - never had any nasty stretch marks while pregnant. I have some thin silvery ones at this point - either left from pregnancy or related to weight gain/loss. I'm hoping that bodes well for my skin eventually tightening up. All I can find is that it takes time but how long? Where are the biggest trouble spots? Around waist/hips and upper arms like I'm seeing? How do you address it non-surgically, besides giving it time? I assume I can do more upper arm strengthening so that those muscles get bigger and fill the skin but in my waist/abs/hips... what? Anything non-surgical?
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