I stepped on the scale at 204.5 today.
I went to WI for a friend's wedding, caught up on school, and prepared for a hurricane. I didn't get to the gym much during that time. Somehow, during the past 3 weeks, I put on 10 pounds. My weight is up over 20 pounds from my trip to Korea in July/August only 2 months ago. The number just keeps climbing. By the time I get to Japan in another 7 weeks, I could be up another 20 pounds at 225. I'm ballooning like crazy right now.
Tuesday, October 30, 2012
I have a hard time getting past day three. I can usually make it through one or two days, but getting to three is a challenge. Past three days is impossible.
Sleep: 6 hours of very poor sleep - woke up several times during the night after nightmares about my ex and Lorin Ray.
I'm very groggy and drained.
Thursday, October 4, 2012
Fluctuations
I know there's no way I lost 4.5 pounds in the last 2 days, but when I stepped on the scale this morning, it said 195.5. I know it doesn't really mean anything, but it felt nice seeing a "1" back in the hundreds place.
On a positive note, I've made it to the gym every day since I joined. It's only been two days but it's two days more than I went before and 660+ calories I wouldn't have burned. And I've started eating - mostly healthy food. I'm trying to go relatively gluten free.
I also stopped at Lush for skin care. Hopefully between the diet, exercise, and skincare, my dark, puffy eyes and acne will resolve.
Motivators:
1. Kendall loves the day care
2. It's 30+ min of quiet time
3. If Doug pays for it, I don't want to waste it
4. I want to look good for Doug when I see him
5. I need to be healthy
Sleep: 8 hours
Max heart rate (220-age) = 186
High Intensity 80-90% MHR = 158 - 167
=============================================
CARDIO: 28+5 on AMT, burned 320 kcal, avg HR 166, highest HR 199
STRENGTH: none
FLEXIBILITY
=============================================
AM SNACK: chocolate covered strawberry
BREAKFAST: Starbucks venti salted caramel mocha, 20oz water
LUNCH: ropa vieja
SNACK: mozarella w/ tomatoes and basil, grapes
DINNER: ground beef, beans, cheese 20oz water
=============================================
Max heart rate (220-age) = 186
High Intensity 80-90% MHR = 158 - 167
=============================================
CARDIO: 28+5 on AMT, burned 320 kcal, avg HR 166, highest HR 199
STRENGTH: none
FLEXIBILITY
=============================================
AM SNACK: chocolate covered strawberry
BREAKFAST: Starbucks venti salted caramel mocha, 20oz water
LUNCH: ropa vieja
SNACK: mozarella w/ tomatoes and basil, grapes
DINNER: ground beef, beans, cheese 20oz water
=============================================
Physical: acne getting worse, headache (am only)
Good mood but easily irritated. Feeling better than I have lately. Brain is still a little foggy. I was tired when I woke up and it took a while to get going but I didn't feel drugged or need a nap during the day - I'm sure that's partly because of the coffee I had earlier.
Wednesday, October 3, 2012
Action Phase - Day 1
I went to the gym today and was overwhelmed by the number of thin women there working out; I was the fattest one there.
I used the Precor Adaptive Motion Trainer (AMT) because it simulates running without the impact. I selected the weight loss option and it set me up at 28 minutes on a level 1-4. My legs were burning and I was breathing heavy at the 30 second mark - how embarrassing! My hear range stayed in the 170s-190s - well over my target heart rate and max heart rate. But I made it all 28 minutes plus a 5 minute cool down and in the end, I burned 340 kcals.
I also used the Concept 2 rower to row 500 meters, the Gravitron to do 3 sets of dips/pull-ups with 150 pounds of assistance, and the chest press at 45 pounds. It's amazing how weak my body became the past two years.
Sleep: 7 hours
Max heart rate (220-age) = 186
High Intensity 80-90% MHR = 158 - 167
=============================================
CARDIO: 28+5 on AMT, 3 min rower
STRENGTH: pullups, dips, press
FLEXIBILITY
=============================================
AM SNACK: honeycrisp apple - yum! 24oz water
BREAKFAST: 3 eggs, grapes
LUNCH: skipped - napping
SNACK: frozen grapes, 16oz water
DINNER: rope vieja, cilantro lime rice, 16oz water
=============================================
I used the Precor Adaptive Motion Trainer (AMT) because it simulates running without the impact. I selected the weight loss option and it set me up at 28 minutes on a level 1-4. My legs were burning and I was breathing heavy at the 30 second mark - how embarrassing! My hear range stayed in the 170s-190s - well over my target heart rate and max heart rate. But I made it all 28 minutes plus a 5 minute cool down and in the end, I burned 340 kcals.
I also used the Concept 2 rower to row 500 meters, the Gravitron to do 3 sets of dips/pull-ups with 150 pounds of assistance, and the chest press at 45 pounds. It's amazing how weak my body became the past two years.
Sleep: 7 hours
Max heart rate (220-age) = 186
High Intensity 80-90% MHR = 158 - 167
=============================================
CARDIO: 28+5 on AMT, 3 min rower
STRENGTH: pullups, dips, press
FLEXIBILITY
=============================================
AM SNACK: honeycrisp apple - yum! 24oz water
BREAKFAST: 3 eggs, grapes
LUNCH: skipped - napping
SNACK: frozen grapes, 16oz water
DINNER: rope vieja, cilantro lime rice, 16oz water
=============================================
Physical: acne, headache (worse today), fatigue (napped 1-4)
Good mood but so exhausted I feel drugged and the headache is horrible. But I stood on the scale before bed and I saw a digit in the hundreds place I'd never seen before. 200.0 pounds. I'm feeling a little deflated and scared. Every time I diet/exercise I end up gaining weight. I'm scared I will balloon up again. How on earth have I gained so much!
Tuesday, October 2, 2012
Preparation Stage of Change
I'm in the Preparation stage of change, transitioning into Action.
My husband told me I looked like I was gaining weight, my newest fat pants (size 16 are tight), and I'm getting winded after the slightest activity. I'm not healthy.
It was scary but I finally stood on the scale and took my measuring tape out. I knew I was fat, but I had no idea just how bad I'd become.
Weight: 199.5
BMI: 34.2 (obese)
Waist: 44 inches
Hips: 48 inches
Thigh: 25 inches (I remember when my waist was smaller than this!)
My BMI of 34.2 has me at moderate obesity. Only four more pounds would put me at severe obesity. I need to lose 25 pounds just to be considered overweight. And I need to lose 54 pounds to be considered a healthy weight (but at the upper limit). Ideally, I should lose about 75 pounds.
I need to make the following changes
1. Be active - 30-60 minutes of moderate intensity cardio 4-6 days per week plus resistance training 2-3 days per week; starting with low to moderate intensity intervals until I can get my stamina up. Include AMT, Zumba, walking, and cycling. Also incorporate flexibility training - try YRG for flexibility and muscular improvements.
2. Eat healthy - eat things made in nature, try to eliminate processed food.
3. Drink water - stop the sodas and switch to water.
4. Sleep - in bed by 11pm, at least 6 hours, preferably 8 hours of sleep
5. Reduce stress
These are basic changes. I'm not going to stay up and write out long term and short term goals right now. But I do need to change.
1. I signed up at Big Vanilla. It's probably the most expensive gym around here, especially at $20/kid/mo for childcare but it's close and right next to my school.
2. I ordered the Yoga for Real Guys (DDP Yoga) DVDs to do at home.
3. I stopped buying mountain dew and junk food and I'm drinking water.
4. And I'm in bed now, ready for an 11:30pm bedtime. Still later than I want, but better than nothing.
I didn't do a lot today.
3 sets of 5 - pull ups, dips, (assisted at level 20) and push ups. Sadly, these went to failure - 5 wasn't just an arbitrary number. I had the maximum assistance and I could barely do 5 of each exercise.
How I feel: moody, irritable, tired, lazy, poor concentration, overwhelmed - but still happy overall.
Physical: headaches, breaking out like crazy, bloated, skin rash, cough, winded easily, heart pounding
Cravings: mozarella cheese balls with italian seasoning, olive oil, and tomatoes
My husband told me I looked like I was gaining weight, my newest fat pants (size 16 are tight), and I'm getting winded after the slightest activity. I'm not healthy.
It was scary but I finally stood on the scale and took my measuring tape out. I knew I was fat, but I had no idea just how bad I'd become.
Weight: 199.5
BMI: 34.2 (obese)
Waist: 44 inches
Hips: 48 inches
Thigh: 25 inches (I remember when my waist was smaller than this!)
My BMI of 34.2 has me at moderate obesity. Only four more pounds would put me at severe obesity. I need to lose 25 pounds just to be considered overweight. And I need to lose 54 pounds to be considered a healthy weight (but at the upper limit). Ideally, I should lose about 75 pounds.
I need to make the following changes
1. Be active - 30-60 minutes of moderate intensity cardio 4-6 days per week plus resistance training 2-3 days per week; starting with low to moderate intensity intervals until I can get my stamina up. Include AMT, Zumba, walking, and cycling. Also incorporate flexibility training - try YRG for flexibility and muscular improvements.
2. Eat healthy - eat things made in nature, try to eliminate processed food.
3. Drink water - stop the sodas and switch to water.
4. Sleep - in bed by 11pm, at least 6 hours, preferably 8 hours of sleep
5. Reduce stress
These are basic changes. I'm not going to stay up and write out long term and short term goals right now. But I do need to change.
1. I signed up at Big Vanilla. It's probably the most expensive gym around here, especially at $20/kid/mo for childcare but it's close and right next to my school.
2. I ordered the Yoga for Real Guys (DDP Yoga) DVDs to do at home.
3. I stopped buying mountain dew and junk food and I'm drinking water.
4. And I'm in bed now, ready for an 11:30pm bedtime. Still later than I want, but better than nothing.
I didn't do a lot today.
3 sets of 5 - pull ups, dips, (assisted at level 20) and push ups. Sadly, these went to failure - 5 wasn't just an arbitrary number. I had the maximum assistance and I could barely do 5 of each exercise.
How I feel: moody, irritable, tired, lazy, poor concentration, overwhelmed - but still happy overall.
Physical: headaches, breaking out like crazy, bloated, skin rash, cough, winded easily, heart pounding
Cravings: mozarella cheese balls with italian seasoning, olive oil, and tomatoes
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