kingkeld's Journal, 04 February 2014

Good morning!

Once again, THANK YOU for all your supporting comments. I truly appreciate them.

I still can't muster up too much energy, but I'm here, I'm doing well, I'm getting back in shape and I'm inching my way back to the weight I want.

I try to read journals, but it all seem so overwhelming these days. I apologize.

Maybe this is an idea... if you are reading this, would you be a dear and put a comment, letting me know a little about how YOU are doing?

I'm trying to get some replies to inbox messages out too. I'll get there. :)


I slept reasonably well. Still a LOT of interrupted sleep, but better than most nights. I can still tell that I'm way behind on my sleep.

I appreciate all the advice you guys are giving me on sleep, and I am trying some of them - but not much seems to truly do anything. I don't really have problems falling asleep. I have problems afterwards. I wake up constantly, it's all interrupted and messy.


I did well yesterday.

I hit the gym, and did reasonably good there. I failed on one machine, the toughest one I do, but I know why. I usually start with this one, and yesterday I didn't. I ended with it. I think I was simply too exhausted at that point. Lesson learned.

I went walking, as I always do. Not so much for the burn, but more for the mental relaxation. The weather was super nice, looked like spring, so I really wanted to get out there. I know it was good for me.

Today, I'm gonna walk again. It's not the focused "burn a lot of calories"-kinda walk, but more the "mental relaxation"-type.

I stick to my theory that TOO MUCH cardio isn't all that good. Not for me, anyways. I don't want to spend hours upon hours on it, with just very little results. It's a lot easier to lower the calorie intake then, and save hours of daily work.

It works for me.

Now, don't confuse this with me doing nothing at all. I do plenty. Most days I still reach 10,000+ steps, and I do strength training three times per week. I'm not doing "nothing". I just don't want to walk just to burn calories, so I can eat more.

I might change my view on that later, but for now, I'll pass.


Somewhere in the community forum, I found a link to an interesting article about "doing too much cardio". Thank you to Diablo360 for sharing it.

I think they're right on this. We become very efficient at the type of exercises we do, and we start getting less of a benefit from doing them. It makes sense in my head.

In the article they are suggesting HIIT exercises instead, as a much more efficient way of doing "cardio". I get that.

I'm trying to find HIIT exercises that I can do at home. It'd be nice to be able to get a good workout in half the time, do it at home when it's cold (and when it's not), and then add my comfortable walk on top as needed/wanted. I'd like that.

The trouble is that I see most HIIT stuff in, say, YouTube videos have a lot of jumping around, lots of bouncing.

I live in an apartment and have people living underneath me.

I can't jump like crazy like that. It'll make so much noise, and have my whole floor bouncing.

I'm not sure how to get around this.

I will find a way sooner or later.


Right now I wouldn't be able to do too much of this kind of exercise regardless. I'm still troubled by my back.

It's getting better, but it's kinda slow. And still, I am lucky if this just takes a few weeks.

Last time I had back aches like this, they lasted more than 18 months. I don't want to go back to that.

So, I will have to take care of myself for now. I need to do the RIGHT exercises to get better, and avoid the wrong ones.

Fortunately, it doesn't seem like my strength training is affecting my back at all, as long as I practice good form doing it. I can tell immediately whether I've done it right or wrong. If I do wrong, I will be "punished" with a sharp pain. Yesterday at the gym, I had NONE of those. That was major relief.

I don't want to be benched again.


I did find some yoga exercises that can help stretching and relieve pain in lower backs. I think I'll try that today sometime. Let's see what happens.


These days, since it's harder for me to get out of the house, it'll be nice to have some good workouts to do. I like the one I used to do, the Extreme Makeover Weightloss Edition workouts, but they are too close to strength training (using body weight) for me to feel comfortable with doing them on my rest days. I think it'll be counter productive.


My weight? It's still high, but slowly coming down.

I'm not in the 88's, but in the 85's so I shouldn't be complaining, but it's still very high for me. I want to nudge it all down at least 3-5 kilos, get back close to 80 kilos. It'll come fast, I'm sure. It's just a matter of doing right.

I did right yesterday. All foods fit my macros, I was at a calorie deficit of a couple of hundred calories, and mostly had real food.

I did decide to buy a bar of dark chocolate. I made it fit in my nutritional balance, made it fit in my RDI. I felt that I wouldn't have any problems stopping after. I felt safe, and went for it, and it was GREAT. :)

This is the control that I need to have, day after day. And, of course, it's the control that I do NOT have day after day.

Yesterday, it felt right, though. And it worked.


So, how am I FEELING?

Well, my thoughts are still a mess. There is too much going on inside me.

I see little things that indicate whether I feel good or not. Just little behavioral things. Some are easy to analyze. Stuff like me NOT walking past my work place these days, even if they aren't opening up until hours later. It's not that I don't want to meet my coworkers. I don't want to meet the PLACE, I think. That, and the boss.

There are several other little indicators, but I won't get into them all.


I have my appointment with the psychologist tomorrow. I'm very curious about it. I don't know much about what to expect, but I am super open minded to it. I picked one that is using a lot of tools that I find intersting. I'm hoping to learn some techniques and ways to handle stress, that I can pick and choose from in the future too. I hope this works out okay.

Of course, first priority is to get me "fixed" here and now. I know these things take time, and I'm willing to put that into it. I need this. Badly.


Today, I'm thankful for:
- My back hurting less than it did yesterday. Cross your fingers for speedy recovery!
- A nice cup of coffee!
- Wife!
- Getting help.

Have a great day! Life is good!

188.1 lb Lost so far: 153.7 lb.    Still to go: 0.7 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 7.7 lb a week

6 Supporters    Support   

hey man good to hear from you and to see you are doing OK. I totally agree with HIT, everything I am reading at the moment seems to indicate that its not the time spent exercising its the intensity and less is more. everything I do now in the gym I try to do as quickly as possible, with short rest breaks between. The one which was very highly recommended to me (and featured in a good TV documentary on HIT training) was on an exercise bike. After a warm up you pedal as fast and as hard as you possibly can for 20 seconds, then slow down to recover your breathing, then full pelt again for 20 seconds, repeat then a third time so all up we are talking 8 to 10 minutes depending on how long to recover your breath. Another one I do is squat with 8kg dumbells shoulder high, then raise the dumbells high on standing. I do 15 reps, 30 seconds break, then push ups (usually 25) 1 minute rest, then again for 3 or 4 sets. Then its a warm down on the treadmill and I find that is a brilliant work out. An exercise bike wouldn't be too hard on your downstairs neighbours too :) 
04 Feb 14 by member: Kingstephen
Goodmorning my friend, I am glad you start to pick up yoga. Just remember Yoga is about relaxing first, stretching second. Nothing is allowed to hurt! If it hurts slow down or don't do the exercise! Don't forget to breathe during a stretch. (hence the youtube advice) I'm fighting my way out of depression right now, on top of the world during the day, in deep deep shit at night, but i have new ways to handle it so no binge-eating for me, that's good. Love to talk about it, but can't really, so i write a book... enough about me, keep it together! maud. 
04 Feb 14 by member: puhpine
Morning KK ... I shall look up that link you have in your journal, thanks. Re HIIT, I seem to remember you have an exercise bike ( not sure how that effects your back). Could you not do some HIIT on that. 1 minute super high intensity, followed by 1 minute low intensity.... Repeat. Basically, any exercise can be a HIIT workout, by alternating high with low intervals. I hope the psychiatrist appointment goes well and they give you some answers. How am I doing... Fine, still either doing aqua fit, swimming and treadmill ( aqua involves strength training). my new grandson Jack is a sweetie. Food - I have purchased a soup maker - so full of healthy veg, I have bought some protein mince, so I add that to.. Along with physillium husk ( tAken your lead on that - thanks)  
04 Feb 14 by member: Sk1nnyfuture
I'm doing wonderful. Going in today for my glucose test to make sure I haven't developed diabetes while pregnant. Which I am pretty positive I haven't considering I still haven't gained any weight since I got pregnant. You should go check out Lindsay 's journal though since she had her baby and you can see a picture of him. I pray all goes well at the psychologist tomorrow. 
04 Feb 14 by member: iamachristianjesusfreak
You are on the right track with the very last thing you typed...what you are thankful for :-), when we concentrate on what we have, it sure makes us feel a whole lot better. Be Blessed and feel better. 
04 Feb 14 by member: Sherisauer
Glad you are getting someone to talk to about this. I understand that feeling of not even wanting to be near the place. That is a sure fire sign of stress. Back to our fight or flight instincts that only get aroused under unique circumstances. Nobody should have to deal with that. On the IIFYM front, I ate way too many carbs and fats while watching the Super Bowl. Up six pounds as a result. Attempting to adjust the carbs and fats down so that my averages in all macros equals what my macro goals are. Don't know if that's how they want it done but calorie averaging has worked well for me so I'm trying it.  
04 Feb 14 by member: Draglist
Keld, you are too sweet to worry about all your followers, we are all just worried about you. I am so glad you have been granted some sick leave. Your boss sounds like such an a-hole. It will be awful going back into that atmosphere, he will make your life a living hell. Hope your resume is up to date. Me, personally, I've been struggling with motivation but haven't gained much, only a pound or two and I am 'back' now so will continue shedding slowly. I'm happy with how I look right now. Look after yourself and enjoy that time off.  
04 Feb 14 by member: sarahsmum
Kudos to you for putting yourself and all of your health (physical & emotional) high on your priority list. I have been overwhelmed a bit myself but Ive read enough here and there to see your cardioversions didnt work and some work troubles. Stay strong, I hate to see you feeling down. You are still a great inspiration to all of us, and youre going to get through this. Pep up and try to have a great day!!  
04 Feb 14 by member: Yolanda9179
I know what you mean about not even being able to go in the vicinity of your work place. It took me about 5 years for me to be able to drive by an old place of work - it stressed me out SOOOO much. Good luck with the appointment today. I'm sure it will be a great help - and the yoga too, such a stress reliever. As for me, I'm loving my Tanita and my Fitbit. They both serve as motivation as do you. Going on a sunny vacation at the end of this week, so won't be around until the end of Feb. Hope all goes well for you and that you find peace. Will check in with you when I return. 
04 Feb 14 by member: Lynn1958
There's a lot of crap flying in your life, Keld! Hang in there! Work on what you can change, and let go of what you can't... As for low-impact cardio, jumping jacks are out :), but windmills are in! Pushups, pull-ups, sit-ups, crunches, leg-lifts... Lunges might work, squats could be better. Swinging a kettleball around could be entertaining. There's a lot of martial arts forms that would work, if you're into that sort of thing. Shadow boxing? I used to do Wii boxing for half an hour - sweated buckets. Yoga probably has some exercises that would fit the bill... 
04 Feb 14 by member: zebdavison
Hoping that things get easier for you very soon. I'm doing ok. It is icy here so there's no school, but I'm planning to get in a long walk, more for avoiding cabin fever than burning calories, not that I mind that either. 
04 Feb 14 by member: notlivingonramen
I think the biggest thing about cardio is it is not for weight loss but for keeping the heart pumping and strong. There will always be benefit in regular cardio exercise. Since I have cardiomyopathy they want me to push myself walking 45 minutes a day 7 days a week. No matter what it is doing for my fat/weight it is helping my heart muscle. Since you have a heart issue too I wonder if the same isn't true for you. Strolling along does nothing for my heart so I have to push it. Too bad I don't have the schedule down to do it 7 days a week anymore. Thank you for asking about how we feel. I'm good, need more exercise time and focus on diet but overall well. I did do Dahn Yoga last night and it felt wonderful. We could try bicycling because of our neck and back issues to keep the heart pumping. Tired of the snow. I have a friend in Florida that wants someone in Denmark to get involved with a product she sells - I think it is called "It Works" body raps and supplements. Let me know if you know of someone and we can hook them up. I'm so happy to have you as a buddy and so sorry that you are going through this rough time. Bella's journal today has a good quote at the end if you get a chance to see it. Take care friend! 
04 Feb 14 by member: Neptunebch
04 Feb 14 by member: ClassicRocker
Hope your back feels better soon! Let us know how your appointment with the psychologist goes.  
04 Feb 14 by member: Deb_N


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