Thursday, November 26, 2009
I'm working hard to get caught up on school work during this week I'm off, so working out is not really happening. Then again, I've only really been fitting it in on the days I go to school which, thankfully, is three days a week. I'll survive not doing much this week, though if it gets decent outside, I might have to walk away from schoolwork and go take the dogs for a walk. :)
I noticed something rather... odd... but nice the other day. When I get home, almost the first thing I do is rip off the bra. Well, I got some new tees the other day that fit me better (not billowy like the other ones got), and I looked down after de-bra'ing (lol) and, well... the girls looked... perky...........ish. Okay, not perky -- let's face it, they'll never look like they did when I was 16, but they didn't have this tired-dog look to 'em.
Okay, I know... a bit too much information probably, but I take my successes wherever I can find 'em. ;)
Posted by Beth at 2:10 PM
Thursday, November 19, 2009
Q: I love that I have the information I need to lose 2 pounds a week; however, I would like to lose more than that. How can I lose 4 to 5 pounds a week? I have a total of 96 more pounds to lose.
A: To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way.
You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight loss extra credit. It allows you to burn additional calories without overtraining. This is one of the reasons some Biggest Loser players can still lose 20 pounds a week, even 7 weeks into the program.
Think about the math: If you are eating 1,500 calories a day — we assume your BMR without exercise is 1,600 (this is actually my BMR) — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week.
That said, you are bound to lose more weight during the first two weeks of any weight loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.
Posted by Beth at 10:51 AM
If you're looking to shed stubborn pounds, the rule of the game is to increase the intensity of your workouts. I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory that encourages you to work out at just 70 to 75 percent of your MHR. The outdated assumption is that your body is drawing predominately on fat calories for energy — WRONG! It's completely misleading and it's time to lay the "fat-burning zone" myth to rest.
During physical training, your body has three possible sources of energy: carbs, fat, and protein. Protein is a last resort — of the three energy sources, your body is the most reluctant to draw on your protein stores.
Whether your body takes energy from glucose, which it gets from the breakdown of carbs, or fat depends on the intensity of your workout. Training at a high level of intensity forces your body to draw on carb calories for energy — they are a more efficient source of energy, and your body goes for its premium fuel when you're working hard. If you are training at a low level of intensity, your body doesn't need to be as efficient, so it will draw on a higher percentage of fat calories for fuel.
Sounds like low-intensity training would be more effective when it comes to losing fat, right? Wrong. These physiological facts are the ones that spawned the mistaken belief that low-intensity activity is better than high-intensity activity when it comes to burning fat and losing weight. These days we know that even though the ratio of fat-to-carb calories might be higher during low-intensity exercise, fewer calories are used up overall. High-intensity exercise burns the biggest number of calories.
From LOSING IT! With Jillian Michaels
Thursday, November 19, 2009
Posted by Beth at 10:36 AM
Tuesday, November 17, 2009
Thursday, November 12, 2009
I've still been seeing Heather every two weeks, and yesterday she suggested something I hadn't thought of -- a nutritionist, in order to see what I might be doing wrong. Overall I'm very happy with how I'm eating, and so far every day I've had school, I've gotten there early and done a good workout and haven't missed even once, so my frustration was mounting as to why I wasn't seeing any results from the scale. What alarmed me was even after a month of exercise, I wasn't seeing it in the tape measure either. However, I've determined that I won't stop what I'm doing -- SOMEthing's gotta give, right?
On another good note, we are buying the flooring needed to do the basement! That means that (hopefully) I should have my basement back in relatively short order. Even if I can't work on it while I'm in school, I will be finished in a month and can do it then -- which will be perfect timing since I likely won't be using the gym that much when school ends.
But omg, did I mention this forever-long plateau ENDED??
*SCREAMING* I just checked my BMI -- I am now officially "just" obese instead of severely obese!!! Okay, this day is going down as a very happy day. :)
Posted by Beth at 10:24 AM