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Post by Jablea on Aug 11, 2013 5:35:28 GMT -5
Sunday - Stretch and Count to 50
I'm reading up on a book about exercises for my shoulder and the author has looked at all the research for the best how much, how long to do them.
So today's tip is about stretching - You should hold a stretch for a minimum of 30 seconds and I tend to do my stretches where it's hard to watch the clock all the time. For me if I count normally to 50 then that equals 30 seconds and is much easier than one mississippi, two mississippi.
So how many times should you stretch? Once a day, five days a week
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chapf
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Post by chapf on Aug 11, 2013 14:29:22 GMT -5
Sunday - Stretch and Count to 50  |
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Post by rihannsu on Aug 11, 2013 16:11:47 GMT -5
I did another long walk again yesterday of 14 miles. This time I decided to see how I would feel with nothing more than a soak in a hot tub afterwards and I did ok. I did take one dose of ibuprofen this morning but I really wasn't too sore just generally achy which could be as much due to being on my period as the walking. Had a walking partner yesterday and it really does make it more fun when you have someone to talk to on the walk. I am going to try to keep planning a long walk for my Saturday mornings. I am also doing Pilates class Tuesday and Thursday. What's funny is that my average net calorie intake has been higher this week and yet my weight loss has been steadier and larger.
I am finding that for me what is working is to set my calorie goal at my non exercise activity level and then eat back extra calories earned through exercise. I am focusing mainly on meeting my protein goals and let the fat and carbs end up wherever they end up. Seems to be working so far. Just so you all know this is by no means low calorie either as my non exercise calorie goal level is 1644 calories and I get to eat more for whatever my fitbit tracks over 1940 calories of burn. I am only 5' 2.75" so you can see this is really plenty of food. The really great thing about this is that this is going to be the same level I will be eating at when I reach my goal weight so I am learning now how to eat to maintain and not going to really have to adjust much once I reach goal.
If anyone is interested in how I came up with my numbers feel free to pm me and I'll be happy to go over it or help you figure out what your numbers would be.
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Post by Jablea on Aug 13, 2013 0:43:24 GMT -5
Tuesday - Lift between 10 and 20
Alright now for the weight lifting. The book's (Treat Your Own Rotator Cuff) research shows that you don't have to lift weight many repetitions or days to have effect. Simple rules are:
Use a weight you can lift/push/pull between 10 and 20 times
If you can do less go lighter, if you can do it more times go heavier
Only do 1 set a day, three times a week
Now remember, this is how to make muscles stronger. You're not going to build up much of a sweat so it's not a calorie burner.
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Post by Jablea on Aug 14, 2013 1:17:50 GMT -5
Wednesday - Check in Day
It always seems like ground hog day in here all the time.
Y'all are doing great with impressive walking, real foods consumption, and goal tracking.
In honor of the day here is my #truereveal 5'8" 214 BMI 32.5
rihannsu, that lots of calories. "They" keep telling me I need to be on a 1200 calorie plan. Eeep, I like yours much better and it seems that it is working too. It's like the gal who won biggest loser this year, the skinnier she got the more weight she lost each week.
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Post by Deleted on Aug 14, 2013 8:06:28 GMT -5
Checking in. I am back on track after my vacation. Friday was my last day at my old office; I started in Monday with working on my new business and lifestyle. I always tried to go for a little walk at work, but now I can go for a full length walk in the morning, plus do a traction exercise that is supposed to help with my nerve pain, but that I never seemed to have time to do.
It is very hot here now -- so my evening walks are just very short "placeholders" to maintain the habit -- about a ten minute walk after the sun goes down. So far this week:
3x full length walk (1.5 miles)
1x aerobics class
1x swim
1x traction
I am also working on my food habits, namely cutting out lattes in the morning and trying to eat better lunches now that I am home -- with "real food" as Jablea said. Also, there is a juice place in my neighborhood and I thought I might see about having juice for lunch once a week. I am going to go try it for the first time today. Hope I like it.
I got my farm box through work but have found another source for the fresh veggies; I get my first box from the new farm today. From their website it looks like they include more fruit than the other place and I'm excited about that.
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Post by fiercelier on Aug 14, 2013 16:55:25 GMT -5
You're all doing awesome! Big yeah for the walking Rihannsu, and for the healthy eating habits Juniemoon! Wishing you good luck with you new self-employment. It's nice to have more flexibility and be able to incorporate exercise and better lunches.
Quite busy with work at the moment so not getting much walking in, just once this past week, and doesn't look good for the next several weeks, unless the weather is a bit cooler and I can sneak out during the day. Only lost .6 lbs this week, so hoping for a better result next week. Back to work I go!
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Post by rihannsu on Aug 14, 2013 23:10:44 GMT -5
Down .4 from last Wednesday but also didn't go up as much between weigh ins this time.
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Post by nica575 on Aug 16, 2013 8:59:09 GMT -5
Hi folks! I haven't been in this thread for about 35 pages, so forgive me if this information has been posted.
I want to share the wonderful "tool" I started using 2 weeks ago; I find it relatively easy and so far successful for me - I met my "goal" for both weeks.
I installed an app called "Lose It"- a free version. You input your weight and how much you want to lose every week = your goal. It tells you how many calories you should be consuming daily in order to achieve your goal. You record everything you eat and your exercises. The app converts your input into calories and nutritional info - so you have a full picture of where you stand for the day.
It has a huge database of various foods and physical activities, it can scan bar codes for easy input. The main challenge is to be "honest" and record every little thing you eat. Also, record your activities - the calories burned are added back so your daily caloric allowance is increased.
On the negative side - I noticed that Kale has wrong calorie and carb count, they record more calories/carbs than it actually has There might be other mistakes in the data base.
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Post by rihannsu on Aug 16, 2013 16:09:34 GMT -5
Hi folks! I haven't been in this thread for about 35 pages, so forgive me if this information has been posted. I want to share the wonderful "tool" I started using 2 weeks ago; I find it relatively easy and so far successful for me - I met my "goal" for both weeks. I installed an app called " Lose It"- a free version. You input your weight and how much you want to lose every week = your goal. It tells you how many calories you should be consuming daily in order to achieve your goal. You record everything you eat and your exercises. The app converts your input into calories and nutritional info - so you have a full picture of where you stand for the day. It has a huge database of various foods and physical activities, it can scan bar codes for easy input. The main challenge is to be "honest" and record every little thing you eat. Also, record your activities - the calories burned are added back so your daily caloric allowance is increased. On the negative side - I noticed that Kale has wrong calorie and carb count, they record more calories/carbs than it actually has There might be other mistakes in the data base. Most of these sites databases are made up of items entered by users. So it is always advisable to check the figures when you can. MyFitnessPal also has a bar code scanner for their phone app. Check and see if it allows you to edit incorrect entries. |
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