My Exercise Plan 2015

Exercise Monday: My Exercise Plan 2015

Work it Out!

Work it Out!

Hello People,

This is the big doozy. The part of my plan that is really pushing things into high gear. I posted a few weeks ago about the diet portion of this plan, which isn’t really ground-breaking news but what sets this time apart from the other times I have attempted to lose weight on this blog is my exercising combined with eating lower calorie.  Let me explain a few unfortunate things.

I lost and reached my goal weight twice before in my life.  Once I did it  on Weight Watchers and the other on a little known diet called Prism.  Both of those attempts had me eating extremely low calorie, 1000 to 1200 a day, with no cheat meals EVER. Due to the low calorie nature and the choices of what I was eating then (lots of processed foods) I was unable to exercise because I had zero energy.  Yes, I lost weight, I had no energy, but I lost weight. The unfortunate thing about losing weight is that when one loses weight or is in a fat losing state the body will lose some of its lean muscle tissue in the process. It is just what happens and you can’t stop it; even if you are lifting weights during the process of losing.  Muscle is what keeps your metabolism humming when you are young.  It is often easier to lose weight when you are young because your fat to muscle tissue is usually different than when you are older.  I am older and have lost weight twice losing lots of my lean muscle tissue twice; up to 25% of it both times!!! Therefore, at a certain weight, like 130 pounds, I can weigh the same today as then, but I may be far fatter now at that weight than when I was younger because I just have more fat than muscle on my body. Aging also causes us to lose muscle over time if you are not diligent to keep it from deteriorating over the years.  I did not want to lose weight again and not exercise. This was in the hopes that I could protect some of that lean tissue and at the same time change the shape of my body, not just lose weight. Note: this is one reason health experts say that weighing yourself is only a fraction of the truth.  A really healthy person has a healthy BMI. Weight is just a number that is not really telling you what it is like on the inside.

I was also noticing that weight was not coming off of me at this age (43) as easy as it was when I was younger (20’s and early 30’s) without exercise. In some instances I didn’t lose weight at all even eating 1200 cals a day.  In other words, I have to exercise now in order for true weight loss to happen especially as I get closer to my goal weight. My calories aren’t too far off from those former diets but the difference now is what I eat. It makes a huge difference in my energy and performance output. Eating lower glycemic and having a balanced fresh Macronutrient diet is a world of difference to eating fake food out of boxes heated in the microwave.

You may be surprised to find that I am pushing myself to exercise a lot.  I am. It’s because I want the weight gone and don’t want to wait around for it to happen. It is not a quick fix, it is discipline and determination. I am not perfect and this is only an outline.  If I can accomplish it all then bravo.  Recently I had a bike accident and sprained my hand and cut up my knee so I had to make adjustments and not lift any weight for a week. I try to follow this program to the best of my ability and it is making a huge difference.

 be slim

My Program:

Mon: Jog/Walk Intervals 1 hour, Walk Dog uphill 1 hour, Arms/Back, Yoga 30 min

Tue: HIIT Cardio (such as jump rope) 16 min, Legs/Butt, Walk Dog flat route 1 hour

Wed: Day Off

Thurs: HIIT Cardio, Arms/Back, Walk Dog flat route 1 hour

Fri: Jog/Walk Intervals 1 hour, Walk Dog uphill 1 hour, Legs/Butt, Yoga 30 min

Sat: 2 hours Medium Intensity Cardio of choice (such as Bike Riding)

Sun: 1 hour Cardio (such as Tae Bo Kickboxing), Legs/Butt, Yoga 30 min

NOTE:

  • Cardio is medium intensity unless it is HIIT, then it is full out.
  • Strength Training is done with and without weights, depends on the routine
  • Strength Training varies in time; 20 min to an hour
  • I often am not able to walk my dog due to time constraints, so I do my best

Cardio Mash-Up

Exercise Monday: Cardio Mash-Up

I recently joined a local gym! Yay me!  It was because I yearned for spin classes and yoga but I’ve been mostly just using the equipment doing my own thing at my own time, ya know?  There is nothing wrong with the classes except for the fact that they are always at the butt-crack of dawn, but other than that, it just comes down to what I’m in the mood for.

If you like to use the machines but want a new routine, here is a mix of the treadmill and recumbent bike to spice up your calorie torching sessions.  I wear a heart rate monitor for this but you can guesstimate if you don’t have one by feeling how hard you are breathing or exerting.  It uses a scale called RPE or Rate of Perceived Exertion.  It ranges from 1 – 10, 1 being easy-easy to 10 being not able to keep up longer than 30 seconds at a time.

images-7

I got this from: December 2013 Shape Magazine

Burn 300 in 30

Time (minutes)             What to Do                        RPE

                                         CYCLING

0 – 5              warm-up: pedal at an easy pace       3 – 4

5 -7                       increase resistance                      5 – 6

7 – 8                     decrease resistance                      4 – 5

8 – 12       sprint for 30 seconds, then pedal at an easy pace for                           30 seconds. Repeat 3 times.                    4 – 8

12 – 14         increase resistance; pedal hard           7 – 8

14 – 15                  pedal at an easy pace                    4

15 – 18                 repeat minutes 12 – 15                 4 – 8

                                       TREADMILL

18 – 21                 jog at a moderate pace                5 – 6

21 – 23             increase speed by 0.3 to 0.7            7 – 8

23 – 25                 increase incline by 1.0                   8

25 -28              sprint for 30 seconds, then jog at a moderate pace                              for 30 seconds. Repeat twice.          5 – 9

28 – 30           cool down; jog at an easy pace        3 – 4

 

 

 

 

Cardio Ideas: Beginning Running

Exercise Monday: Walk/Jog/Run Plan (Beginners)

Hello People!

Hope wherever you are the signs of Spring are showing up.  Take time to appreciate at least 5 things around you everyday.  It will make things more tolerable and give you more determination.

Taking advantage of the warmer weather (I live in SoCal, so that’s not saying much), I decided to give my “Running” Program another go.  The last time I did this was Summer 2012 and didn’t enjoy it.  Perhaps it was because I wasn’t as fit cardiovascularly as I am now.  Now, ALL of my workouts are high intensity and burn tons of calories.  This program isn’t so challenging this time around.  If you would like to give it a go here is the gist:

Get Moving People!

Work it Out!

I’m sure you’ve read millions of posts like this before.  The author imploring the reader to get out there and exercise!  Well, add this one to the list because maybe you (and I) need to hear it again.

I will never try and tell anyone what type of exercise is best because there simply is no such thing.  You see, for the longest time I thought that running/jogging was the only type of cardio that could only burn off enough fat to be effective.  But what if you hate running and the thought of it wants to make you crawl into a hole?  Then perhaps it is not so great after all.  One must find movement that makes sense to their body and be able to sustain that motion for a long period of time for it to be effective.

Different strokes for different folks.  What may be my ultimate cardio blast may be your idea of hell on earth.  So what?  Find what makes sense to you no matter what anyone tells you!  Not your spouse, trainer, friend, parent, child or whomever. You must explore different types of exercises to make a choice though. Don’t write anything off before giving it one good try especially if someone is recommending it.  For example, I always heard that cycle class would build my quadriceps to mammoth proportions and that the class would be too difficult to do because it is “SO HARD!”  Well, guess what? One day someone invited me to try their spinning class and I loved it and don’t care if it develops my quads more than dance or swimming would. It is fast paced, full of awesome energy, music is pumping and working out with others can be very encouraging.  No matter that I am not at the same level as the gal next to me.  Who cares?  She wasn’t always at her level either. She worked to get there and so will I.

If you are new to exercise, start small and work your way up the mountain.  Don’t go full out or you may burn out and become completely discouraged.  Try walking at a medium pace.  Alternatively, you could ride a bike casually around the neighborhood.  Also, try going in a pool and “running” back and forth across the shallow end; it will feel like more of a bounding bounce, but it will get your heart rate up which is the point.

So, you want to do things that get you moving for an hour or so a day and you want to get a good burn at the same time.  I will post soon about heart rate zones, but for now try to work-out at a level where you can still say your name and address at the peak of exertion, but not easily. If you don’t break a sweat, you aren’t pushing enough.  There should at least be some light dampness on you at the end. Don’t worry about it, just try and if you don’t like it, try again with something else.

What is your current favorite form of exercise?