Joshua's Diary

[jf.1]

My new day to day diary! 02/May/2011

Summary: Been losing weight for a couple of months now, starting my diary now so will record from now on.

Starting Weight: 280lbs
Current Weight: 266lbs
Aim Weight: 205lbs

Nutrition today:
Meal 1 - 30g Bran Flakes / Skimmed Milk - 1 Glass of Water [137 kcal]
Meal 2 - 1 Apple, 1 Banana, 1 Orange - 1 Glass of Water [300? kcal]
Meal 3 - Wholemeal Pita, Salad, Salad Cream - 1 Glass of Water [245 kcal]
Meal 4 - Wholemeal Pita, Salad, Salad Cream - 1 Glass of Water [245 kcal]
Meal 5 - 1 Chicken Breast diced, Noodles, Sweetcorn, Spring Onion, Green beans (stir-fry) - 1 Glass of Water [694 kcal]

Total: 1621kcal

Exercise today:
None, still planning and researching a weight training program and procasinating forming a cardio program - Send me begginer programs if you like, would love this!

Mood: Sad but for other reasons!

jf.1

 

[amy1985]

Well done on the weight loss so far! What strategies are you using to help you get there?

In terms of exercise, this might help you devise a strength program: Workout Creation Instructions
I was advised to use this site (which is very good for showing you exercises) as a result of my enquiry here, which you may also find useful: http://weight-loss.fitness.com/weight-loss-through-exercise/48418-question-low-rep-high-weight.html I've just started a two day split, which (well, from the one session I've done of it so far) is very hard work.

As for cardio, what kind of "program" might you need? Warm up/ stretch, do exercise of your choice that gets your heartrate up high enough (on a machine with a heartrate monitor, into the cardiovascular range- the "fat burning" range is bollocks), cool down. Have a look at the stickied posts here if you haven't already, or start up your own post in the exercise sub-forum.

 

[amy1985]

Can you get yourself some weights to work with, like a set of dumbbells? I'd advise setting up a thread in the exercise forum to ask about that (and what to buy if you get them)- and if you do that, then use the website I linked to to show you correct form so you don't hurt yourself.

What about aerobics DVDs for exercise? I can't do the ones I have anymore because I live in a flat and I don't think downstairs would appreciate my starjumps/ jumping jacks, but they can be very hard work (and if you get a few of them you'll have some variety in there so you don't get bored). The ones I used were by Rosemary Conley, and I found them very hard work when I did them. There are plenty of others that people here recommend (P90x? I'm not sure what that is). There are also exercise videos available for free online. I've seen this site mentioned here a few times, and I'd so do these exercises if I didn't live in a flat:

What about swimming? That's great cardio if you have access to a pool.