I haven't been on in about a week. Not much is going on with the weight loss, I really am at a loss as to why I don't have the strength to loose weight. I have the right mind set, just nothing seems to be going my way on that front. I'm gonna keep plugging away.

Since Friday my family has had some trying experience. My wife's Grandmother passed away on Friday, she had been in the hospital for about 6 months with kidney failure. She was fighting hard and the family thought she was going to be able to be home for Thanksgiving. Her funeral is on Tuesday.

My wife's brother went to the hospital this morning because he had a seizure, as of this moment I haven't heard anything from my wife (she went to the hospital, Mt. Clemens General). Not sure what is going on with him. I hope to be able to give an update a little later.

Being this is a short week and unsure of what is going on with the family, I don't know when I will be able to get back on here.

If I'm not back on in a couple of days, have a good Thanksgiving and be smart.

Its been a very busy week and I haven't had a chance to catch up on here. I'm not sure what is going on. My weight has pretty much stayed the same for the past week or so, only changes about a 1 lb in either direction.

I have been eating better as of late. I have noticed that I have been eating few more carbs than normal. The binges are gone, no halloween candy. I just can't figure it out.

As far as exercise is concerned I have been doing about 45 minutes of cardio 4 days a week. Mostly treadmill work. I only have about an hour to workout 4 days a week. Kind of sucks.

What a weekend I had. I had to mow my grass on Friday, now with the new house and the huge yard it takes me about 2 hours to mow and I break one hell of a good sweat. Nothing compared to Bowling on Saturday. I forgot how much energy is needed to bowl 8 games. I thought my arm was going to fall off.

So how was everyones Halloween? My daughter had a good time, she dressed up as Snow White including the dark hair. She didn't get alot of candy and to make it even better my wife is taking most if not all of it to work. The temptation is gone.

My hair hurts. Thats right I think I am getting sick. Not only does my hair hurt but I have a headache, sore neck and shoulders and I feel like going to sleep.

Used the treadmill tonight. 30 minutes walk/run, felt pretty good about it. Would like to run more than walk.

So far today I have had a great day. At work today I had my 6 month evaulation and I will be off probation November 1st and I am also getting a 6% raise. I'm geeked about that.

My employer does a Cardio Challenge with Worthington Ohio and each year for the past 3 years. The goal is to have as many people participate and log their cardio minutes from October 29th to November 14th. The points are set up in a football style scoring such as 60 minutes = 6 points, 30 minutes = 3 points and 15 minutes = 1 point.

The challenge is to promote a healthy lifestyle with exercise and its also to promote the UofM/Ohio State game.

Not much to say other than it is a new week. I'm ready for the challenge.

This week has been a killer. Little or no sleep which I'm not accustomed to do doing, I normally average 8 hours of sleep a night, this week I was at 5 to 6 hours each night, different work schedule. Not much exercise, simply ran out of time in my day and one day I fell a sleep at dinner. I ate pretty good, 2 bad lunches I had Jimmy Johns on Thursday and Friday - had some training at work this week and never brought my lunch (no place to store it).

Weight was up and I'm not sure why. I ate good last week and exercised and still gained weight, alot of weight.

This week will be better.

Weighed myself this morning, not at my normally time, much earlier in the morning. I weighed myself right after I went to the bathroom like most people do and just before jumping into the shower. Basically in my birthday suit.

I have been feeling pretty good this week pants are a little loose, belt is bigger, my appiete is not as strong. I have been working on my snack machine binges, nadda one this week, no pop for 3 days.

MY WEIGHT WAS 320 LBS! NOT EVEN POSSIBLE. At this point I am blaming my scale for the terroristic thoughts. I have had the scale for almost 4 years and haven't changed the batteries. For the sake of the scale it better be the batteries or I am about ready to throw that bastard out the window to a horror filled death.

There is no way possible I gained 11 lbs in one week. I would have to eat a large pizza for every meal and wash it down with a bag of cotton candy and 5 gallons of pop.

Never made it to my workout, I fell alseep while eating dinner. I work out while I am at work because 1) I get an hour lunch and 2) the workout equipment that we have rivals some small gyms. 2 treadmills, 2 stairmasters and a row machine. The weight training equipment has everything free weights and machine weights.

I'll try again tomorrow.

Did some exercise today. Walked/ran on the treadmill for 30 minutes, ended up going 1.5 miles.

Tomorrow I plan on starting weight training. I found my workout journal and I am excited about hitting the weights.

Cedar Point was a good time, the drive on the other hand sucked. Way to much construction and once we got off the Ohio Turnpike we sat and rolled about 10 mph for 2 1/2 hours to the parking lot. ALOT OF TRAFFIC! The day was perfect, sunny and some wind.

The one thing I love about Cedar Point is the people watching what a great day for that. And of course the amount of walking.

As for the rides I only went on 1 roller coaster and stood in line for 2 others before I chickened out.

The Hallo-weekends with the haunted walk-throughs were neat. If anyone is thinking of going you should go, good times.

As for the weekend and exercise only the walking at Cedar Point otherwise nothing else.

Today was house chores, did many of those and broke a serious sweat doing it. Walking up and down 3 flights of stairs every 20 minutes or so can be a killer especially carrying a vacuum cleaner.

Going to Cedar Point this weekend so I will be off until maybe Sunday definitely be back Monday. I love Cedar Point because all you really do is walk and walk alot. I wish I enjoyed more of the rides but I'm not really a roller coaster kind of guy and I am afraid of heights. Well at least I will get a good walk and hang out with some friends.

Its also Sweetest Day on Saturday so be good to your spouses or significant others. Have a good weekend and I will talk to you later.

Weight: 309
Weight lost for the week 6 lbs.

Its a good restart. I've cut some things out like fast food, eating after I get home from work (11 p.m.), limiting my snack food binges, and limiting the amount of pop I drink.

I have also added things. Like exercise along with activities that aren't always exercise, more water and better foods. Now if I could get a MP3 player I would be all set.

Exercise:
Treadmill 35 minutes

Rainy day!

I woke up this morning and it was gloomy day. It is suppose to rain much of the day, not that mind the rain because I sit inside and look a huge window, its just affects the whole day.

No exercise as I left my workout clothes at home.

Unwind

Busy kind of day and I just wanted to unwind and walking on the treadmill was that out.

Exercise:
Treadmill 35 minutes 1.75 miles

A New Beginning

Its a new beginning for me. At the beginning of the year I was gung-ho about losing weight, I had these elaborate weight loss goals that basically set me up for failure. I have tried nearly everything when it comes to weight loss, Medical Weight Loss, counting calories, different diet fads. My wife and I want to try Weight Watchers and their point system. Still allows you to eat most things you like without having to starve yourself.

No exercise.

Activity

I didn't have much exercise it was more like activity. Mowed the grass which takes 2 hours, walked alot of stairs and did house work.

Snack Machine Binge

One of my biggest obstacles with attempting to loose weight are cravings caused by stress mainly while I am at work. At home my wife and I have a pretty good grasp at what I eat, within reason.

The stress caused craving for me can be devastating. One of my triggers for having the Snack Machine binge is stress at work. I'm not talking about someone being late for work or somebody getting mad at me. I'm talking big stress. For those that don't know I am a communications supervisor in a 911 Center. Here is an example that caused a snack machine binge, all of this occurred in 10 hours. So the other day we had a 3 car accident that involved us closing an intersection at one of the busiest times of the day, lunch hour, that accident ended up being a fatal accident. No one wants to have to deal with that on any day. About 2 hours later there was a chase that started in another city but when they reached our city limits, they terminated and so our officers picked up the car and made the traffic stop including the arrest. While the accident and chase were going on another department requested help with a disturbance that their officers were having difficulties controlling since they are close to us we had to send officers. Now most if not all my officers are busy on the accident and chase. I normally have about 10 to 15 police officers to dispatch on a given day, for most of the day I only had 2 or 3 officers available. It seemed like one would clear and another would be busy.

This busy of day normally doesn't happen, we might get one of these incidents a day or a week usually not 3 incidents like this in one day. For the day I drank 2 20oz Diet Cokes and a caffeine free Diet Pepsi, chocolate zingers, milky way and my lunch.

Missing in Action

So I have been missing in action since about Feb 27th. I'm ready to get back into the groove of losing the weight I had planned on losing back at the beginning of the year when I first started with the F.A.T.

Alot has been going on since the last time I was on here. Family medical issues with not just me but other family members, promotion at work which came with a new shift and days off, building a new house and much more.

Exercise: 35 minutes treadmill

MIght Have Figured it out

I think I may have figured out what occured this week. Water retention. I spoke with my brother-in-law who is a phyical trainer and working on his masters degree in medical research and he knows my medical history. The medication that I am taking, well I skipped a month and restarted taking it last week, this medication takes about week to kick in and one of the side effects is water retention.

Not sure what is going on

Weight: 307

There are 2 things that could be possibly going on with my weight gain.

First my scale could need a battery change. If thats the case then that is easily fixed and I can get a better reading.

Second: For the past 2 weeks I have changed everything about eating. This week nothing different has taken place and I have managed to gain 4 lbs, yes 4 DAMN pounds, this should not have happened. The changes that I have made were: added more fruits and vegetables, less caffenine and more water, balanced my protein, carbs and fat intake each day to the point the carbs are less than 40% of daily intake and protein is up near 35%. My average calorie intake is less than 2000 calories per day and my exercise is still at 4 days a week.

So if its not my scale then it must be something that is going with my body. I am going to make a doctors appointment in order to talk with my doctor to see if she can run any tests, to see what is going on.

Things

I am at a loss for words today.

By using Fitday I have been able to track my food intake and see where I need to improve on diet. For example, if there is a day that I had to many carbs, I can look at what I consumed and get a better understanding of what I need to cut out or in the case of not enough protein then add protein. Also with this program I can also keep track of physical activites. I never knew sitting on your can talking could acutally burn some calories, not much but some is better than none.

Eating the food that you enjoy is difficut to give up when going through a transformation to a smaller and more physically fit you. My wife discovered something that I have yet to try. Jimmy Johns - great sandwich place, last week when I thought I hit rock bottom part of the problem was Jimmy Johns, I went there twice. Eating the bread is probably the worst, my discovered that they make the sandwichs using lettuce, so its almost like a lettuce wrap. You can get your sandwich in a lettuce wrap instead of the bread. Now if I'm looking for something different I can try a lettuce wrap from Jimmy Johns.

Caffenine is another problem area I have. I always thought I didnt have a caffenine problem, until I gave it up. WOW! what headaches, worst than I have ever experienced. So I try to limit my caffenine to 12 oz pop a day, 99.9% of the time its diet, if I'm not in the mood for pop I try tea either hot or freshly brewed, still has the caffenine but not the sugar content that is associated with pop.

Fat Tuesday

Weigh In: 303 lbs

Today might be the last day to consume all your favorite things in preparation for Lent. Its almost like a National-Lets-Get-Fat Day. I had a Fat Thursday last week where I had gained 7 lbs in 2 days, I'm not sure how I accomplished that but with good news I have lost 8 lbs. My new weight for the week is 303 down 1 lb.

Have a good day!

Juggling Act

Working and working out can be a juggling act. My work schedule is set but if someone calls in sick then I can get ordered to work. Which usually means that I dont have my workout clothes with me, I normally go home first then get go to my workout. This pay period I have worked my normal 80 hours but I have also worked an additional 42.5 hours of overtime. I have been playing it smart - bringing my workout clothes with me, my employer has a gym so I can catch a workout during my breaks.

Today I was able to catch 30 minutes on the treadmill (average heart rate 144).

I have been eating better and using Fitday to track my intake.

Food Consumption

I wanted to take a moment and share what it is that I am eating for today.

Honey Nut Cherrios - 110 calories - 1 cup
Skim Milk - 45 cal - 4 oz
Sweet&Salty Granola Bar - 170 cal - 1 bar
Diet Coke - 0 cal - 20 oz
Water - 66 oz
Italian Bread - 80 cal - 2 slices
Peanut Butter - 190 cal - 2 tbs
Strawberry Jam (Homemade) - 111 cal
Orange - 62 cal
Whole potatoes - small
chicken/garlic sausage - 1 1/2 links
skim milk - 90 cal - 1 cup

****forgot some food*****
2 cups lettuce
7 cherry tomatoes
1/4 cup of Light Done Right Italian salad dressing
1 tbs of bacon bits


I used Fitday to give me a count. Not sure of how close the count actually is only because the Chicken/garlic sausage was a reduced calorie and not listed in fitday.

Carbs, Sugar, Fat

I crashed and I have crashed hard! I havent stopped working out, actually I enjoy working out. Working out makes my body feel refreshed, relaxed and allows me to clear my head of stress.

Eating on the other hand has gone out the window. After coming off of a 4 lb weight loss and feeling good about my direction, I have crashed. Tuesday, after a frozen pipe in the house and a 2 hour drive home from work thanks to a snow storm, I had pizza and breadsticks. Wednesday was pretty much the same, Jimmy Johns sub with chips for lunch and for dinner stuffing and green beans for dinner. Thursday, Olive Garden - pasta. Last night - Longhorn Steakhouse but that went okay, had a steak and some mashed potatoes then went to the movies and had some Junior Mints.

My carb eating is out of hand. At this point I'm not sure what I can do to stop the urge to eat carbs. I know what I need to do but doing it has proven to be very difficult.

Just another day

Weight: 304

I'm not getting discouraged but it seems like every time I get going on a row (with workouts) something that involves life takes over and I have to put off working out for a day or two. Take yesterday for instance, left work to get tires for the car and then to meet my wife at the gym for a lower body and cardio workout. About 20 minutes before work ended my wife calls and says that the pipes on the west side of the house are not draining. So instead of working out I have to meet my father-in-law with the snake and this other contraption and attempt to unclog the drain. But does it work NO! We realized that the pipes are frozen and nothing is getting through. When that was figured out it was 9:30 and I still hadnt eaten my dinner.

The good news is that the pipes are not frozen anymore and I am going to the gym after work for a quality, hard workout.

Dancing

I'm going to the gym but not to workout. The gym is having a Daddy-Daughter dance and I am taking my 2 year old to the dance. Its all about Princesses and Snow White is suppose to be there.

Mall walk

Thursday, my wife and I did a mall walk because we do this as a team and she needed a break from the gym. Which happens every once in awhile. We didnt want to miss a workout so we grabbed the kid and went to the mall where we walked the mall. The mall walk ended up being just over 3 miles. Not bad for a couple of hours. Not only did we walk relatively quick but for added resistance I pushed the stroller.

Could thing for support

Thanks for all the suggestions concerning being stuck and having to change up the plan to allow for better weight loss.

Here is my workout for the day. Upper body and the shoulder left pretty good. Lets see how if feels tomorrow.

Weights:
Bench
85 x 12, 95 x 12, 105 x 12

Biceps: Straight bar curls
25 x 12, 30 x 12, 35 x 12

Triceps: Rope
40 x 12, 50 x 12, 50 x 12

Side Bends
15 with no weight, 15 with 25 lbs

Triceps: one arm pulldown
40 x 12, 50 x 12, 60 x 12

Decline Press
25 x 12, 35 x 12, 45 x 12

Cardio:
Treadmill
Time: 10 minutes
Incline: 1.0 - 2.0
Speed: 3.2 - 4.2

Jacuzzi: 15 minutes

Average Heart Rate: 139

Weekly Weigh In

Weight: 307 lbs

Day off.

Workout - Monday

My workout consisted of lower body and cardio. I think my shoulder is feeling a little better that later this week I can do an upper body workout.

Weights:
Calf
140 x 15, 150 x 15, 160 x 15

Alternate Hamstrings
25 x 15, 30 x 15, 35 x 15

Leg Extension
80 x 15, 95 x 15, 110 x 15

Leg Curl
40 x 15, 60 x 15, 80 x 15

Calf (Free Motion)
160 x 15, 180 x 15, 200 x 15

Seated Leg Press
190 x 15, 230 x 15, 250 x 15


Cardio:
Treadmill
Time: 10 minutes
Incline: 1
Speed: 3.2 - 6.0

Jacuzzi: 10 minutes

Average Heart Rate: 145

Restructing of Plan

Its time to rethink my plan. Even though I am losing weight my plan isnt working out the way I want it to. In the last month the weight loss should be more than a pound or 2. Its been 5 weeks and I should be down at least 10 to 15 lbs if not more.

My exercise is on point but seems to be rather scattered. Scattered I mean, the days aren't set, I workout basically when I can and it seems I don't get quality workouts. Cardio is done every time I workout but my weight training is one day here and then again 4 days later. I would like to have more consistent workouts, almost a set schedule. Kind of like this:

Monday: Workout - Weights and Cardio
Tuesday: Workout - Cardio
Wednesday: Workout - Weights and Cardio
Thursday: Workout - Cardio
Friday: Workout/Rest - Optional workout
Saturday: Rest
Sunday: Rest

Eating Habits. My eating style that I am attempting is eating less but the amount of meals has also decreased and it seems that I am overeating at dinner to make up for the calories that I didnt get during the day. What I'm eating isnt working either. I think I am going back to writing down everything I eat and keeping a journal. But I'm not sure if I want to use Fitday only because the only time I get online is late at night. So maybe I will use both, the journal for everyday use and Fitday to log percentages and other essential dietary needs.

The new calorie count will be 2000 calories. Here is what I want to happen: 6 meals instead of 3, smaller meals and better choices, water, more fruits and veggies. Less pop (only drink diet but I want to cut that as well), cut night time snack. Overall I want to eat smarter.

Super Bowl Sunday workout

Brought my workout clothes to work so I could work out during my break. Here is my workout.

Cardio:

Bike
Time: 20 Minutes
Level: 8

Treadmill
Time: 15 minutes
Speed: 3.2 - 4.2 mph

Average heart rate: 142

This sucks

The thing that sucks about getting up to go to work at O dark thirty (5:30 am) is that I forgot my workout clothes. And we are going out tonight. Looks like I am going to have to pack my bags and put them in my car so I can get a workout in tomorrow.

Skipped a day

No workout.

Aches and Pains

So its been about 4 weeks worth of exercise and I decieded to do a body check, for aches and pains.

Pinky toe: I hurt my toe about 2 years ago when I kicked a boulder hiding in the sand is sore, probably from the cold.

Big toe: hurts, not sure why.

Back: must have tweaked during this past weekend.

Shoulder: kind of sore but appears to be getting better.

Thursday workout

Thursday's workout was all about lower body. I lifted weights and did some cardio.

Weight Training:

Alternate Hamstrings
20 x 12, 25 x 12, 30 x 12

Calf
110 x 15, 130 x 15, 150 x 15

Leg Extension
75 x 15, 90 x 15, 105 x15

Leg Curl
30 x 15, 40 x 15, 50 x 15

Calf (Free motion)
120 x 15, 140 x 15, 180 x 15

Squat
180 x 15, 270 x 15, 320 x 15

Side Bends
15 - without weight, 15 - with 10 lbs

Cardio:

Bike:
Time: 10 minutes
Incline: 10.0%


Sauna: 5 minutes

Jacuzzi: 10 minutes

Average Heart Rate: 128

Workout

So after having a good "Christmas" weekend. I did a workout today, all cardio.

I wanted to check my weight this morning to see if I had water retention from this past weekend and I was already down the 2 lbs that I had gained over the weekend.


Bike
Time: 30 minutes
Level: 6

Treadmill
Time: 10 minutes
Incline: 5.0% to 10.0%
Speed: 2.9 to 3.2

Pool
Swim: 4 x 25
Pull: 4 x 25

Jacuzzi: 10 minutes

Workout

Weight: 309

Today was a weigh in day. Gained 2 lbs from this weekend.

No workout.

The Weekend Blues

Nothing went right, the eating habits and exercising went out the window. I was active playing outside in the snow with the kids and swimming in the pool but nothing that would consitute a workout.

It all started with the drive there, I cut through Canada to get to Western New York normally takes about 3 to 4 hours but because of the snow and rush hour in Hamilton, Ontario, we added another 2 hours. Not only did we get in late but we didnt eat until late.

I ate okay but there was no exercise at all. Time to get back on my horse and get going along.

Weekend

This weekend I am goint out of town to western New York to see the family actually to celebrate Christmas. I am staying at a hotel that has access to a gym but last time I was there most of the equipment was in poor condition. So if the equipment is fixed I will be working out. Also, I'm not sure of internet access so I may have to update my workouts when I get back.

Goals

When I first started this I didnt really have quality goals, that has now changed.

Goals:
300 by 2-1-07
280 by 3-1-07
265 by 4-1-07

Training program begins for Motorcity Triathlon, June 24th. Running and biking outside will be easier and more enjoyable than it is now, very cold outside.

Workout

Today was a cardio kind of day. I only had about 1 1/2 hrs to do a workout and I wanted to get the most out of it.

Bike:
Time: 45 minutes
Level: 6/7

Treadmill:
Time: 15 minutes
Incline: Started at 5.0 and then midway through the workout went 10.0
Speed: 2.8 - 4.0 mph

Jacuzzi: 10 minutes

Average heart rate: 139
Calories: 828

Crazy week

This week has been absolutely crazy. Monday I did do a workout but because of a family emergency, my workout was cut short real short.

Cardio

Bike:
Time: 30 minutes
Level: 6/7

Average heart rate: 139
Calories: 309

Tuesday there was no workout. I will be hitting the gym a little later tonight.

Great Way to end the week

So yesterday I took a day off for some rest which was needed. I find that if I workout every day that eventually I burn myself out, so taking time off is good for me wanting to succeed.

Well todays workout was with my buddy who pushed my ass into the ground the other day. Those types of workouts are great. Working out with a buddy does a couple of things for me - 1) allows me to lift heavier weights and 2) he doesnt let me slack during workouts.

We worked mostly lower body, some upper body and cardio. The only problem is that my right shoulder is still very sore, so I couldnt lift the heavier weights with my shoulder.

Weight Training

Lower Body

Hamstrings: 30 x 12, 35 x 12, 35 x 12

Hamstrings: Alternating leg: 15 x 12, 15 x 12, 20 x 12

Leg Curl: 65 x 12, 80 x 12, 90 x 12

Calfs: 130 x 15, 140 x 12, 160 x 12

Squats: 180 x 12, 190 x 12, 200 x 12

Upper body

Incline press: 10 x 12, 10 x 12, 10 x 12

Bench: 55 x 12, 75 x 12, 85 x 12, 95 x 12

Pushups: 1

Cardio

Stair Master:
Time: 10 minutes
Level: Started at level 1 then every 20 seconds moved up 1 level until level 8, went backwards to level 1, for 10 minutes.

Treadmill:
Time: 10 minutes
Incline: 10.0

Average heart rate: 149
Calories burned: 1058

Rest

No workout today. Needed a break, my shoulder is a little sore from the other day.

Hard day

Today was a rather difficult day, one of the officers I work with retired today and they had cake the good cake, I had a small piece.

I did workout and sweated up a storm.

Bike:
Time: 40 minutes
Resistance: Level 6/7


Average Heart Rate: 142
Calories: 584

Rest

Today is a day of rest. My arms are a little sore but in general I feel pretty good. I have noticed that my energy levels are a little higher since working out. Makes for getting out of bed in the morning alot easier.

A good finish to a terrible day

Let me start by saying that the day started out completely wrong, I need to do 3 things today and nothing went right. I wanted to attend the 9:15 spin class at Lifetime Fitness in Shelby Township, I left at 8:30 and showed up 10 minutes late because of an old guy who couldnt do the speed limit. The class was full no bikes left. I eventually made to the gym a little later in the day.

My workout involved working with a buddy who pushed me into the ground, it felt good to have someone to workout with. His intesity was off the charts and I was pushed about the hardest I have been pushed in awhile.

The workout consisted of weight training and some cardio.

Weights

Bench:
65 x 15
85 x 15
95 x 15

Chest Press:
10 x 15
10 x 10
10 x 10

Biceps: Curls
40 x 15
50 x 15
50 x 15

Biceps: Hammers
15 x 12
20 x 12
20 x 12

Shoulder: Shrugs
50 x 10
50 x 10
60 x 10

Triceps: Pull Downs
30 x 15
50 x 15
60 x 15

Back:
Reverse Crunches: 30
Side Bends: Right 10 with 10 lbs
Side Bends: Left 10 with 10 lbs

Cardio

Stair Glider:
Time: 10 minutes
Resistance: increase 5 every min

Treadmill:
Time: 10 minutes
Incline: 10.0
Speed: 2.5 - 5.0 mph

Heart Rate: 146 average
Calories: 996

Weigh In

Weight: 309

Today was my weigh in and I'm not really happy, dropped a pound, yep you heard me 1 lb. I know its better than gaining weight but still is not good. I can only blame myself for the lack luster weight loss. I can look at the fact that I just started going back to the gym, instead of sitting on the couch eating. I'm eating better than I was, less junk food and I cut the amount of pop, now the headaches are kicking in.

Today is a day off from working out but that might change. Tomorrow is a long workout with a spin class and then some weight training.

Cardio workout

AHHHHHHH! What a workout today, I did nothing but cardio and even though I was sucking wind at the end, it felt good.

Bike:
Time: 30 minutes
Level: 6/7/8 - gradual increase over time.

Treadmill:Time: 15 minutes
Incline: 0.5
Distance: 0.65 miles

Average heart rate 129. That was for the 2 exercises above, I do not wear a heart rate monitor when I swim.

Pool: 1 lap = 25 yds
Swim: 6 x 25 yds
Kick: 10 x 25 yds
Pull: 6 x 25 yds
Total: 550 yds

Jacuzzi: 10 minutes

The last exercise that I did was swimming. Not only was I sucking wind but I was also drinking some pool water but thats okay. There are some things that I have to remember to do or work on while swimming. Such as breathing from both sides, wear heavier shorts for more drag and improve swimming technique.

I need to clarify myself a little better about starting a training program in April/May. The program that I want to do is a 6 week training program to prepare myself for MotorCity Triathlon in June, this program is pretty structured. I will be still doing my workouts aimed at weight loss. I plan on incorporating weights into my training to help with building strength for swimming and for weight loss, I have been told the current in the Detroit River isn't that strong but because this will be my first attempt in open water swimming I need to be ready for anything.

Ideas

The one thing that I have learned over the years with weight loss is that it is about commiment to changing your behavior in the way you eat and go about life.

I have tried many avenues for weight loss, Medical Weight Loss, Atkins, South Beach, the chicken wing pizza diet and cutting calories. Every time I start something I go balls out, which means I eventually fail. Then crash and burn, eating everything in sight.

Cutting calories with exericse works the best for me but this time I am going to try something different. I'm going to gradually cut back on my calories like last night, I drank my last pop for awhile. Even though I drink Diet Pop, I drink alot of it mainly for the caffeine. I'm also going to yank out my "sweet tooth".

So for the next 3 to 4 months my goal is to loose as much weight. Starting in May I am going to start a training program. The training program is for the MotorCity Triathlon, June 24, 2007 at Belle Isle.

Saturday Workout

Alright so today I went to work with my workout clothes but had no intention of really working out but I did anyway. I get an hour for lunch and normally sleep or watch t.v.

Workout:

Bike:
Time: 30 Minutes
Level: 7

Treadmill:
Time: 15 minutes
Incline: 0.5%
Speed: 4.0 mph

Average Heart Rate: 145

Method to my Madness

I plan on using diet and exercise to achieve my goals.

Diet:

By far the most difficult for me. I am a big time junk food junkie, gotta have my cake, chocolate peanut butter and anything that is sweet! There are many things that need to be cut out of my diet but pop is the worst. I drink pop with just about every meal even though it gives me hiccups and causes me asperiate my food. I want to get my calorie intake down to around 2000 - 2200 calories.

Exercise:

I belong to a gym that has basically everything that I could ever want or need. I have available to me cardio classes, lap pool, free and machine weights, treadmills, stair steppers, bikes, etc. I plan on doing alot of cardio and some weight training to help with the weight loss.

My idea of cardio during the winter months will involve many laps in the swimming pool. Lap swimming will include many kicks using a kickboard, pulls using a pull bouy, and just plain old lap swimming. Treadmill work for running. Bike riding is rather difficult while its snowing so I am going to use the incumbent bikes and a spin class to help increase the heart rate.

Some weight training is just going to be used but nothing to heavy. I'm not trying to win a weight lifting contest but I am trying to dump weight.

Welcome to Gut-B-Gone

Wow its that time of the year where we all choose our New Years Resolutions. I have chosen mine and it is the favorite loose weight. This year is rather easy, well not easy but eaiser to accomplish. I have the support of family and friends.