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

Exercise Plan

Exercise Monday: My Current Exercise Plan

Hello People!

I wanted to update you all on what I am doing in the exercise department.  I told you a while back that I was doing an 8 week challenge series that was really toning up my body.  I finished that one and am on to the 2nd one and love it!  It is by FitnessBlender and here is a video showing the results of people who participated in these programs:

Basically, it is a lot of strength training and cardio alternating days with different body parts.  They include about 3 days worth of high paced interval training (hard!) and alternate with days of not so strenuous stuff, like, standing abs, or kick boxing routines.  It has really changed the shape of my legs and butt as I can see in the mirror and the fit of my clothes.  I have not lost weight doing it, that is my fault – not theirs, but if I had, my body would be smokin’!  It is average about 5 days on, 2 days rest, although they give an alternate 6th day of pure cardio.

Also, I have not been walking my dog as much due to the extreme heat of the summer lasting well into the night (he has a weak heart and gets overheated easily).  But I did add walking myself at night briskly for one hour.  I usually do this on days I’m not doing the FitnessBlender workouts or if I am up to it, I do it in addition.  That was the summer though, and I was not working as much as I am now, so that may change soon.  Time will tell.

I am not disillusioned to the fact anymore that exercise will keep my weight down.  I have written numerous posts on why that is, but the fact is, I love the feeling of exercise and I feel better about life and myself when I move around.  Plus, I love the shape of my body better.  Having more muscle does help the metabolism, but that will not take the weight off – it will be diet alone that does that officially. Remember: 85% diet and 15% exercise is the recipe.

Pay It Forward

Inspirational Sunday: Pay It Forward

Hello People!

Happy Easter Eve if you celebrate it.  I was thinking of posting a few thoughts I have on why I started this blog.  You see, it all started with a certain 16-year-old that I’ve never met before, and probably never will.

I really love to watch YouTube if you haven’t noticed.  I am a real junkie and don’t even watch T.V. anymore because of it and Netflix.  Anyways, I was on YouTube looking for dance workouts, specifically ballet, and came across a channel that featured the workouts designed by the people who trained Natalie Portman in Black Swan. Those were rigorous training circuits she went through to achieve a “dancer’s body” in such a short period of time. I knew that one could buy the program, but it is super expensive.  Then, lo and behold, there it was on a certain YouTube channel, uploaded by a sweet unassuming teenager. (If you know anything about uploading to YouTube, you are strictly forbidden to upload anything that you did not create yourself 100%).  She got away with it mostly because the workouts are awesome and she was demonstrating them herself; actually doing them in real time.  The workouts were brutal, but just what I wanted.

In the description box she had listed her blog link.  Now I had been reading a few blogs at this time.  Mostly they centered around fashion and makeup, but I wanted to check out her blog to see what else she had up her sleeve in regards to exercise and nutrition. I clicked on it and immediately was taken to a site that flashed high-def pictures of super models, one right after the other at the top of the blog page.  All of the pictures were of the same body types -very tall, and THIN-THIN-THIN! No muscle tone or workout gear involved.  Just a bunch of thin twigs standing around (no faces, interestingly).

As I read through her description page and started reading her posts, I realized that she was after the model-thin physique and would do anything to get it.  She talked about models she obsessed over, models she had zillions of pictures of, and models that had her “ideal body shape.” She also addressed the critics and said that this was her goal and if you don’t like it, you can take your comments elsewhere.  She herself was not an overweight person. She was average build, average height (taller than me), and pretty “thin” for my standards.  To think that she wanted to thin down even more made me a bit queazy.  I also noticed in her tag lines, the words “thinspo, thinspiration, pro-ana, and anorexia” appeared, despite many posts written insisting that her hopes were to inspire girls her age to eat healthfully and exercise appropriately. Her mantra was to get thin the healthy way not resorting to “extreme diets or anorexia.”  She posted pictures of food she ate, and it looked well balanced and healthy, just like she was pro-porting.  Her exercise routines, however, were rigorous at least, grueling at worst, again at least by my standards. Her tone was upbeat and extremely positive.  You should have seen her responses to her subs.  Always so supportive and encouraging. She had hundreds of subscribers, all very vocal and grateful.  They told her that she was their inspiration and how happy she was there to post almost everyday to keep them on track.

When I stumbled upon this blog, it was about late October of last year (2012). I had noticed that she posted a flurry of posts, sometimes 4 in day in  June and July, when it started; almost everyday in August, and only about 5 in Sept.  Then, nothing.  Also, her YouTube videos suddenly vanished with that irritating unhappy face looking at you when you want to watch a video and it has been yanked off the airwaves.  Who knows what happened. I kept checking her channel and her blog everyday to see if she had updated about anything and it was a complete void. A bit disappointing, I must say since I had just discovered it and they were both in some odd way inspirational to me too, but also intriguing.

It got me thinking, how desperate people are for inspiration to keep their goals going (specifically me).  I started looking around for other blogs like hers or in-the-vein-of, but wasn’t really coming up with anything I liked.  Most of the blogs I read were of people who had already accomplished their goals 3 years ago and were just hanging on continuing to write because of their 50,000 subs paying their bills for the rest of their life. (Not bitter, no, not me.) Or the blogs were pathetic and ridiculously un-inspirational. So, what does one do when you can’t find what you are looking for? You make it yourself and you do the best job you know how to do.  That was my intention and it will continue to be so.  Wherever 16seekingskinny is, I hope she is well and not doing anything damaging to herself; because despite her short stint on the blog scene, she did inspire at least one person to keep going and giving back to also help others just like her.