Exercise Monday: Workout to Lose
This is an extension of a post I did recently on my New Year’s Resolutions. I had mentioned that I didn’t just write down on my resolutions list to “lose weight,” like I had done last year, but also included in the written goal a specific pattern or plan; in other words, not to be vague about my goal, which will lead to near or nothing being done about the problem. Making the goal have more tangible tasks will get the job done, at least in my case. I’m not one to be willy-nilly about things. That type of planning is my recipe to plan to fail. I need a plan of action that I can follow to the letter. This is how I work best. This may not be for everyone, however. I thrive on being strict; any wiggle room and I get lazy.
So, to clarify the goal on my list: I not only have written in bold letters to lose 28 pounds (or what remains thereof from my losing weight efforts last year) but what each week needs to accomplish. My ultimate goal is to lose 1 to 1 1/2 pounds a week. This is done two ways: eat 500 calories less per day, and burn up to 500 extra calories a day in exercise. Due to the fact that I will take two days off to “rest” during the week for exercise, I will make up the 1,000 calorie loss on other days doing active things in daily tasks like gardening, walking to the grocery store, etc. and by also choosing cardio workouts that really burn calories. Some weeks will go as planned, and I will burn a lot of calories through exercise and activities and eating low-cal, other weeks will have setbacks like getting ill and missing a few workouts, etc. Remember too, I’m not counting calories too exact due to my “relaxed intention” principles (post to come on that later). I’m eating in the ballpark of 500 calories less than my BMR.
It looks like this as an example for one day of the week:
Monday – Eat: 1350 calories / Walk Dog: Burn 100 calories / Strength Train Upper Body 20 to 30 minutes: Burn 150 to 250 Calories / Cardiovascular Exercise: Kickboxing 50 minutes: Burn 300 – 400 Calories (tallying approximate calories with a Heart Rate Monitor)
I am only doing this for a short time. I want to lose my weight by May and be done with it. Then I can focus on the challenges of maintenance, which some say is harder than the losing weight bit. It is also important to mention, that for 2013 I had a goal to be more organized with my time, so I’m using that tool in conjunction with this new goal. I am using a day-planner to plan out what and when I will eat and exercise. It’s almost like an appointment already made that I must not miss. I spend Sundays creating this list of things-to-do which also includes a grocery shopping list to only buy what is needed for the week ahead.
For the month of January 2014 I want to lose 4 to 5 pounds. I’ll let you know at the end of the month if that happens! Here I go…..