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Weight History
showing entries 46 to 50 of 80
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05 December 2011
Ahhh crap! I gave into temptation at the last few Xmas parties. You'll notice that I gained 3 lbs since my last post.
In an effort to get back on track I've started working out in the morning for 25 minutes.
I'll let you know how that turns out.
My goal is to lose another 5 lbs by the 27 Dec 2011.
Weigh-in:
184.0 lb
lost so far:
20.0 lb
still to go:
34.0 lb
Diet followed 100%
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gaining 1.5 lb a week
21 November 2011
Finally I'm seeing the results of my hard work. It takes forever to get over the plateau I was in. It seemed that I was watching my diet and exercising, but not losing any weight.
So...it's gratifying to see that the scale pointer moved down a few points.
Weigh-in:
181.0 lb
lost so far:
23.0 lb
still to go:
31.0 lb
Diet followed 100%
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losing 2.8 lb a week
16 November 2011
WEIGHT LOSS ON HOLIDAY
Some of you will have the opportunity to go away this Christmas/New Years. Hopefully it will be to a tropical location, like Mexico, Cuba, Jamaica or somewhere warm.
My experience is that it's cheaper and easier to book "all inclusive" vacations.
The problem is that "all inclusive" offers buffet style meals, as well as unlimited amounts of alcohol, little (if any) real exercise (other than some volleyball and water polo). And, who wants to go the gym while on vacation.
I know I've always struggled with this problem. Every time I go away I end up gaining at least 10-15 lbs, and come back puts me back at least 6 months as I lose my motivation (and drive) to lose that weight. Also, disrupting my routine and discipline makes it even harder to re-establish my healthy habits.
To give you an example...last time I went away I gained 15 lbs in 2 weeks. I also stopped working out when I came back because my workout routine was difficult to kickstart again. I then gained an additional 10 lbs (for a total of 25 lbs), before I was able to catch myself and start working out again. It took me 7 months before I was "back on the wagon".
What do I suggest you do in this situation?
Here are my tips for anyone going away who wants to "have fun" and yet keep their weight loss goals:
Pre-trip:
1. Work your ass off and lose an extra 5 lbs before you go. You will probably gain those lbs back while on vacation.
2. Don't slack off. Workout every day, even the week before you leave.
While on vacaction:
1. Don't worry about your weight. You paid good money to enjoy your time off, so the last thing you should do is watch your waistline or worry about how many calories you're eating.
2. Drink lot's of water. This is the key to making sure your body is able to handle all the extra calories you might be consuming (especially alcohol).
3. Do some type of mild exercise 3 times a week...whether it's walking, snorkeling, swimming, or playing a game of volleyball. Do something to keep your heart rate above normal.
4. Don't feel guilty about not visiting the gym. Working out is not the primary goal of a vacation.
When you get back:
1. Don't do any exercise or dieting for the first week. Just make sure you are getting good rest and are catching up on emails/work/etc.
2. Starting the 2nd week after your come back, make sure you get to the gym at least 3 days for roughly 30 minutes per day. This is not meant to burn off any calories, but just get you back into your normal routine. This is an absolute
must
for getting back on track.
3. Starting the 3rd week you should have re-establish your normal exercise routine and start back at regulating your diet. This is the "
hardest
" step, and the
most critical
. If you don't establish healthy habits by the 3rd week you will miss the wave of momentum and motivation you created prior to going away.
4. During the 3rd week back, tell a friend, family member or a co-worker about your weight loss goals. Also, make sure you tell them your pre-trip workout routine. Let them know that you are going back to that routine. By verbally making the commitment explicit to another person, you're more likely to carry it out. Nobody likes to be seen as dishonest, and so you will have to (or be forced to) get back on track through doing this.
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16 November 2011
I'm now working out for over 2 hours x 4-5 days a week. I start with 26 minutes on the treadmill, running about 3.9 km. Then I do weights and core building exercises for roughly 1 hour. After that I do another 15 minutes of treadmill running at a slightly higher speed, running for 2.3 km. I end with about 20 minutes of stretching.
I always start around 5:30pm, ending at about 7:30pm. My cardio workout burns roughly 600 calories. Which is roughly 94 calories per km, or 14 calories per minute.
My muscle building weight and core training probably burns another 300 calories (slow burn).
In total, I burn roughly 900 calories per workout.
Even with all the changes to my diet as well as consistent exercise 5 days a week, I'm only losing roughly 0.5 lb, or 1750 calories per week. That works out to losing 350 calories per workout.
I think losing weight at the beginning was easier. Losing weight as I come closer to my goal is getting harder and harder as my body refuses to burn off the extra doughnut of fat around my belly, lower back, chest (funny enough...especially around my nipples), and legs. I'm assuming that subcutaneous fat in subcutaneous areas are harder to get rid of as my body fights to keep hold of a little fat in case of emergency.
Weigh-in:
183.0 lb
lost so far:
21.0 lb
still to go:
33.0 lb
Diet followed 100%
(1 comment)
losing 0.5 lb a week
01 November 2011
It's great to be on track with my weight loss goals.
Weigh-in:
184.0 lb
lost so far:
20.0 lb
still to go:
34.0 lb
Diet followed 100%
add comment
losing 0.5 lb a week
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