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I had a wide-awake episode last night but was able to recover. I was able to get at least six solid hours of sleep plus two in drowse mode while listening to podcasts. I had a late start to the morning. Morning plank. Eight minutes on the Air Walk Trainer first thing out of bed to burn off glycogen. Only 83 today with rain and lower humidity.
Today is a down day (500 calories). This is the second of two down days because Sunday is a cheat day, and today as an up day would essentially mean two up days back-to-back, and I'd rather have two down days instead, in the interest of continuing to lose weight. I really want to get rid of my subcutaneous fat.
Today was a leg-strengthening day with ankle weights on the mat and the chair. I did ten minutes of stretches on the mat, three wall slides (planks for your legs) of 60 seconds each, 31 minutes of leg exercises with 1 1/4 pound ankle weights on and around the chair: leg, knee, and toe raises, hip abductions, 29 minutes of leg exercises on the mat with ankle weights: leg and knee raises and hip abductions. Cardio: 50 minutes on the Air Walk Trainer.
Omron body fat monitor (late evening): 28.3, BMI: 19.3.
I ordered a foam roller which I hope will help me deal with tension in my back as well as tight calf muscles. I keep learning of new tips and techniques on my journey to better health. I hoped to finish off the mini-habits book today.
Diet Calendar Entry for 23 August 2014:
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195 kcal
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Fat: 6.00g | Prot: 10.00g | Carb: 35.00g.
Breakfast: Fiber Choice Sugar Free Assorted Fruit, Celestial Seasonings India Spice Chai Tea, Splenda Nectresse, Slim-Fast Shakes - French Vanilla. more...
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 Comments
Chris, you said your BMI is 19.3 on your Omron body fat monitor. Isn't 19.3 in the normal or appropriate range?
24 Aug 14 by member: Deb_N
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Could be. Check out the NPR story, "Top 10 reasons BMI is bogus." To find more along those lines, Google "BMI reliable". I'm more concerned with the higher body fat reading, since that syncs up with my eyeballs, i.e. I have a paunch. I suspect by the time I get to 17-13, that subcutaneous fat will be gone. I'm looking at an Omron Body Composition Monitor With Scale that also measures visceral fat, which I'm also targeting. Scientific studies show that calorie restriction correlates with longer, healthier life spans. However, most people don't practice calorie restriction because they're surrounded by an abundance of delicious, tempting food. Those who do use calorie restriction aim for a lower BMI than "normal".
24 Aug 14 by member: ChrisComedy
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Thanks for giving me something to think about, Debbie. I'm going to stop recording the Omron body fat readings daily because of fluctuations due to levels of hydration and time of day - also because up and down diet days may also cause variations, just as I stopped weighing every day. I still believe along with Tim Ferriss, “I think any metric is better than no metric, and a simple metric is better than a complex metric. The point is to look at trending in the right direction, and an imperfect but reliable and simple tool is better than the overwhelming, sophisticated tool." I'm just not sure measuring every day is useful.
24 Aug 14 by member: ChrisComedy
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When I hit my goal weight, I won't weigh in every day. Since I got used to it, I weigh. Well, I will weigh every day but not post it here. Maybe once a week. Good luck with your exercising!
24 Aug 14 by member: Deb_N
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Thanks. Foam roller arrives tomorrow. I hope it will help with muscles and exercise.
24 Aug 14 by member: ChrisComedy
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