Saturday, October 26, 2013
1 full round
- Halos (15 each direction @8KG)
- 2 Hand Swings (20 swings@12KG)
- Goblet Squat (15@12KG)
- 1 hand Rows (15 each side@12KG)
- Reverse Lunges (15 each side@8KG)
I did not warm up and definitely need to work on squats and lunges. I might have been able to eek out 10KG lunges, but wasn't really sure. I think next week, I will keep at the five exercises. Over the next two weeks I will add 2KGs to the Reverse lunges.
Today: 21% (been fluctuating at around 20-21%).
As I continue with spinning intervals, Kettlebells and Squats/lunges. This should go down below 20% soon, hopefully.
This was all despite a huge Italian Lunch on Thursday afternoon and a hearty Beer and Pizza night Friday night. The foundation has been built. It's just a matter of time.
Going forward, it's Raven's rules regarding the weigh in. My midweek literally had me a few ounces above 195. Don't get me wrong, I like the structure of a formal weekly weigh-in. At the same time, the day I actually hit 195 will be one that I will remember.
When I hit 195 (on a Saturday or otherwise), that will be the end of the weigh-ins. I will post the blog.
Soon, hopefully soon,
- TD Out!
Wednesday, October 23, 2013
This is one of those blogs where I say something that I've been meaning to say for a while. It's a pattern that I see for a while and then it goes away. I hate to blog on it when the pattern is in full force because I don't want to seem like I'm directly attacking anyone. I ask you to remember it as you move forward.
One of the guidelines we all read about wrt weight loss is "1-2 pounds a week is healthy". I believe that it is (though I couldn't imagine such an accelerated pace). I see especially newbies on Spark who are really upset with their weight translate this really unhealthfully.
"OK so if I lose 2 pounds a week every week for 20 weeks, I should be down 40 pounds in 4-5 months".
One of the other guidelines when losing weight is to set S.M.A.R.T goal. Specific, Measurable, Attainable, Reasonable and Timely. Again, it's a good concept. It does work when all five variables are there.
One assumption of this concept is the level of control one has over the outcome. If you set a goal to eat an average of one serving of dairy or vegetables a day for the next few weeks, then you have mostly control over that. If you skip a day, you can have two the next day. If you anticipate a weekend away without access, you can have a couple of servings the two days before and still hit goal.
Weight loss is a different animal than action based goals. Even if you do all of the right religious things eating and calorie-wise, you have water retention and plateaus which hits all of us. Even then, we all have realistic basic life scenarios which result in some weeks being less loss than others (nights out with friends, social functions, weddings, stressful days, etc.).
**PUTTING IT ALL TOGETHER:
Given both of these, the question has to be asked, "Is the massive mid/long term weight loss goal of 2 pounds a week either truly Attainable or Reasonable?
I would add "desirable?" but that's a blog for a different day.
Is the goal really S.M.A.R.T if it isn't realistic and, by proxy, attainable?
**I BRING THIS UP BECAUSE....
I see new people and even dear friends both on SparkPeople and offline go through this vicious cycle of:
1) "I'm going to lose 2 pounds a week by cutting x000 calories a day and exercising 1-2 hours per week". Followed by.
2) "Yay!! I'm down 3-4 pounds first weigh-in. Followed by
3) "Had a bad day" and "didn't exercise as much this week. Followed by
4) "Only lost 0.5 to 0.8 pounds this week" (goal already out of reach). Followed by
5) "I'm going to be super-strict this week and get back on the wagon"
This is almost invariably followed by 1-2 weeks of almost no blogging (an occasional "I'm starting over" or "getting back on the wagon" blog). Then a deafening silence.
after a few weeks the next blog usually contains....wait for it...
"Time to get back on the wagon"
"I'm going to lose 2 pounds a week by cutting x000 calories and exercising 1-2 hours per week".
It saddens me because I love my friends/fellow sparkies and I want them to succeed.
**THE GOOD NEWS!!
In his book "The Spark". This site's dear founder, Chris Downie actually does talk about a friend who, after a prolonged injury and hiatus from the gym, does heroically decide to go back to exercising the full hour a day every day (his old routine)
**THE BAD NEWS!!
Chris uses that guy as an example of someone who tried to do too much too fast and failed at his comeback.
**I KNOW THE FRUSTRATION
with being overweight and wanting to lose weight fast. I definitely know the tyranny of setting the 2 pound a week goal and falling flat on my face and feeling like a failure. Heck, it's why I'm writing this blog.
**THAT BEING SAID...
I love you and want you to succeed. If you haven't done so already, look to the SparkDiet stage 1 for some guidelines on how to succeed long-term though small changes (realistic and attainable goals). They won't knock you down 20 pounds in 10 weeks. But they will give you some good first steps toward a healthier lifestyle.
- TD Out!
Saturday, October 19, 2013
**MAIN EVENT WORKOUT (Check!!)
This morning I did 4 of the 5 Kettlebell Strength exercises. 1 set of each
- Halos (15 halos, each direction@8KG) May move up to 10KG next week
- 2 Hand Swings (20 swings@12KG)
- Goblet Squats (15reps@12KG)
- 1 Hand Bent rows (15reps, each hand@12KG)
Next week, I plan to add reverse lunges. This will be a challenge in that my core and upper legs are not as strong as when I took Pilates. Those along with the swings and squats may necessitate temporarily lowering the weights.
I don't know. I will practice all three moves through out the week. This should lead to good results. Speaking of which... (I smell a segue)
**BODYFAT PERCENTAGE (20% WhoHooo!!)
I've been taking a weight conditioning class for the past few weeks. The instructor does integrate upper body exercises into the routine, but about 80% of it is core and legs. If I am able to do 12K reverse lunges next week, it will be because of her class.
One thing I know about my scale is that usually when I lose body fat percentage, it's often because of temporary weight gain. Often from water retention. This week, likely from Beer and Pizza Night.
If that's the case, then I could be considerably lower weight-wise next week. Which leads me to
Main Goal: 195.0
This Week: 198.0 (3 pounds away)
I'm actually going to go for it this week. Every time I've not paid attention to my carb intake, my sugar intake and how much I eat out, I stagnate. Then the week where I start eating the foods that kill my desire for both I lose over 3 pounds. If that happens this week, I'm there.
My motivation? That would be......YOU! Seriously.
I understand that "You've got to do it for yourself first" mentality (*). That being said, I am really happy with my weight but still haven't hit the goal that I set. Several of you have been cheering me on for years on this.
I think with it being this close, I can throw in a 1-2 week effort to choke out some water-weight and then really put the focus on my workouts and bodyfat percentage.
Read between the words, I want closure on this.
I believe that I can do it. Not in the religious self-motivation way, but in the "I can knock my cravings for sugar and eating out back to the stone ages so I'm going to go for it." way.
If not next week, possibly the week after. Next week, I am *praying* for 195.8. The week after, we'll see. I'll happily take whatever I get.
It's on more than ever.
- TD Out!
(*) Even if I totally disagree with it.
Thursday, October 17, 2013
...And madness ensues.
So, I found a beginners kettle-bell routine. Yes, it's 45 minutes, 15-20 minutes of strength exercises and 20-25 minutes of ballistics. Yes, on the video she's using a 16 kg kettlebell for the overwhelming majority of the exercises (*).
And, yes, it's my goal for the end of next year.
I'm taking it 1 minute or 1 exercise per week. I'm starting each exercise with the kettle-bell that I can bang out 15 reps with or do the full 45 seconds on. I started with just the halos at 8 kg. The next week I added 12kg 2-hand swing. I'm now at those and 12kg goblet squats and 12 kg single arm bent rows.
During the week I will use larger bells with lower reps to build strength. I try to take the exercises that I tend to enjoy and do them more to make them an easier part of the workout (so I can focus on the others).
**COME SATURDAY MORNING:
Every Saturday I will do the previous Saturday's exercises with 1 extra exercise/set. My exercises during the week will be lead-ups to it.
When I hit 195, I will post that workout (and weights) and my bodyfat percentage in lieu of my weigh-in blogs. I am so mentally done with the scale at this point.
**THE END GAME
I have three levels to strive for. They are based on the weights of the Halos and other exercises as she did them. By the end of next year, I plan to do the full workout at one of three levels:
Bronze: 08KG Halos - 12KG All others
Silver: 10KG Halos - 14KG All others
Gold: 12KG Halos - 16KG All others (As in the video)
As I add exercises I will focus on the bronze weights until they become too easy and then up them.
Wish me good fortune!
- TD Out!
(*) I've done other workouts by her last time I was at this weight range. She always makes it clear that one should add or subtract pounds or interval times as necessary.
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