kelly's diary

Happychubette said:
Very good advice RJ.

Last time my weight loss goal was twenty pounds, which I achieved, but now I see it was not really enough. I still think 145 is a bit too optimistic, hope I learn a new way to think about that. Maybe this time I can reach 160? It took me four months to lose twenty, so maybe 8 months to lose fourty and that would make 10 - 12 months to lose fifty. Its a loftier goal but this time when I get down to 180 I'll see I still have more work to do and keep going.

I have to find the secret to maintaining weight loss.
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I have to find that secret too, but I have yet to be close enough to worry about it!

Thanks for popping in on me!:waving:

BTW, your plan of looking long term i.e. 10-12 months for a 50 lb loss is a healthy one, as long as you have the patience and don't get discouraged. Think about it, 52 weeks in a year, 1 lb per week, very doable, even healthy.

I would (do), have a problem fighting the desire for instant gratification and would have a hard time being patient with the time frame though.

From the looks of it though, you have a very healthy plan. It should stand the test.

Talk soon!
 
Happychubette said:
I have to find the secret to maintaining weight loss.
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There's no secret.

Mange expectations (this is huge)

Rid yourself of limiting thought patterns (such as all-or-nothing thinking)

Be flexible in your approach

Focus on small steps each and everyday

Focus.

Patience.

Consistency.
 
I am still sweating long after my workout ( an hour post shower), I am only now starting to cool down but my back is wet and cool. I hope this means my furnace is stoked and I am burning lots of calories.

Today I did 20 minutes on the treadmill, 2 minutes at 3.5 incline followed by 2 minutes at maximum incline.

Then I did my beginner weight routine which I will post as soon as I get it in to my head, but I did chest press, lat pulls, seated leg curls, leg extensions, triceps down pull, biceps, legg press, calf lift and free weights for the arms, lateral and front raises. Walked there and back.

Going gardening for two hours,just light stuff, picking up.
 
Managed 1 1/2 hours of gardening but not much pep.

Food today

Breakfast
Smoothie - 1/2 cup almond milk, 1tbsp flax seed oil
1/2 cup water
protein powder
1/2 banana
1/2 cup all bran

Lunch omelette with one egg and egg white stuff
salsa
bowl vegetable curry soup with barley
small apple

Snack Tea with milk

Supper salmon filet
1 cup steamed brussel sprouts
1 cup steamed parsnip
lettuce salad with 1 tbsp flax seed oil
bowl cooked oatmeal with tsp brown sugar and 1/2 cup milk

1487 calories
 
Happychubette said:
I am still sweating long after my workout ( an hour post shower), I am only now starting to cool down but my back is wet and cool. I hope this means my furnace is stoked and I am burning lots of calories.

Today I did 20 minutes on the treadmill, 2 minutes at 3.5 incline followed by 2 minutes at maximum incline.

Then I did my beginner weight routine which I will post as soon as I get it in to my head, but I did chest press, lat pulls, seated leg curls, leg extensions, triceps down pull, biceps, legg press, calf lift and free weights for the arms, lateral and front raises. Walked there and back.

Going gardening for two hours,just light stuff, picking up.
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Sounds like a heck of a work out. Sure that is a beginner work out? You sound like one motivated person to me, keep us posted.
 
Happychubette said:
You know what? I'm gonna go do it again tomorrow.
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Sounds like a plan!!

You aren't working the same muscle groups 2 days in a row are you? My understanding is some recovery between sessions allows for the proper muscle growth.

Cardio on the other hand...

Today is my strength training day, actually cardio too. I'm having a tough time. I used to do long cardio on Tuesday/Thursday. Short sessions on Mon/Wed/Fri because those were strength days. Now I have classes on Tues/Thurs after working all night. I'm junk after school and don't have time or energy for it. I have to make sure I do my long cardio sessions on the weekends now.
 
Hey Kelly, Looking good so far:)!Im glad to see you back with excitement and focus.I missed ya!I ve been havin a pretty rough time lately but hoping to start feeling better againa nd soon LOL...the scale is moving a little bit so maybe my rapid weight gain has been due to infection...lets hope cuz I done nothing to earn it, HA!Not 12 lbs anyway.Im glad to see you back:)!
 
Today's workout. I thought my legs were tired but I wanted to workout so I started slowly.

Treadmill. 45 minutes. 15 easy, then alternated incline to max every two minutes. Burned 300 calories. Then...

Chest press 3 x 10 @ 40
Cable Row skipped today as couldn't get on
Seated Leg Curl 3 x10 @ 70
Leg extension 3 x 10 @ 45
Leg Press 3 x 12 @ 90
Seated Calf 3 x 10 @ 45
Bicep curl 3 x 10 @ 20 (tough)
Cable extension (tricep) 3 x 10 @ 40
Front Lats with free weights, 3 x 10 @ 5lbs
Side Lat Raises with free weights 3 x 10 @ 5lbs

I want to to this as often as possible (5 days?) until I build up to 15 reps

I'm proudest of the fact that I only drink water in the morning with my breakfast, not sitting around drinking coffee and watching the View.
The weather is great so its nice to walk to the gym (10 minutes). Its a real positive change in my routine.

When I come home I have a shower and a nice drink of a coffee substitue called Bamboo with agave nectar and soy creamer. I'm glad I'm enjoying it. Glad to be off caffeine because i heard it was a fat locker or something.
 
Happychubette said:
I want to to this as often as possible (5 days?) until I build up to 15 reps
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you don't want to work the same muscle groups every day - do your workout on alternate days the muscle needs time to recover.... and you should really do the strength training before yo do the cardio - so you have the strength for the strenght training.

I'm proudest of the fact that I only drink water in the morning with my breakfast, not sitting around drinking coffee and watching the View.
The weather is great so its nice to walk to the gym (10 minutes). Its a real positive change in my routine.
Click to expand...
good for you..


When I come home I have a shower and a nice drink of a coffee substitue called Bamboo with agave nectar and soy creamer. I'm glad I'm enjoying it. Glad to be off caffeine because i heard it was a fat locker or something.
Click to expand...
Don't believe everything you hear -if that were true of caffeine -most of the weight loss aids out there wouldn't have caffeine as a main ingredient. Go by what your body is telling you...
 
Happychubette said:
Treadmill. 45 minutes. 15 easy, then alternated incline to max every two minutes. Burned 300 calories. Then...

Chest press 3 x 10 @ 40
Cable Row skipped today as couldn't get on
Seated Leg Curl 3 x10 @ 70
Leg extension 3 x 10 @ 45
Leg Press 3 x 12 @ 90
Seated Calf 3 x 10 @ 45
Bicep curl 3 x 10 @ 20 (tough)
Cable extension (tricep) 3 x 10 @ 40
Front Lats with free weights, 3 x 10 @ 5lbs
Side Lat Raises with free weights 3 x 10 @ 5lbs

I want to to this as often as possible (5 days?) until I build up to 15 reps
Click to expand...

Nice workout well done

if you want to do the weights 5 days a week you need to split your routine

one method is upper body one day, legs the next. and still do cardio each day
 
Yes, I see your point. I'll put it to gym owner tomorrow. I was sort of wondering, I mean my legs are tired just from climbing on the treadmill for half or 3/4 of an hour. Then I gotta do leg exercises? It doesn't matter, I finished well, isn't it all good as long as I feel like doing it again the next day?

I thought it was too early for me to be splitting my routine. Its only my first week.
 
I'm not the expert here, there are plenty of people on this forum who know quite a bit more than me, but what I have essentially gleaned from various sources is this idea: When you work a muscle, you essentially stress it. You put a load on it that it isn't used to seeing, to the point of causing physiological trauma (I think "microtrauma" is the word?). Since our bodies are incredibly adaptable, that stress creates the "message" to our systems to strengthen in order to cope with it and rebuild. Your off time, is when the muscle actually does the building. Working the same muscle over and over without a rest period, doesn't allow it time to properly rebuild in between.

In all things like this, you do need to allow your system some recharge time. I have been in the situation where I have cycled 5 -6 days in a row and finally taken a day off. Generally when I get back on the bike after a rest day, I can do more mileage at higher speeds than I was previously.

The idea of doing upper body one day and lower on another day is an easy way to get many days in a row, without overtaxing one group of muscles.
 
I know. But at this point I just want to go go goo.

I just met a girl in the chat room (not a forum user) who lost 50 pounds using a prescription diet pill. She knows the weight will come back when she goes offit but she doesn't seem to think she'll gain 48 pounds back over night. I wonder who she is. She was my age.

My calories were no more than 1700 today, probably less as I overestimated some just to be safe.

Maybe I"ll go to Hatha Yoga tomorrow instead of the gym, but I"d like to get some cardio in too.
 
its great that you want to go go go but overdoing it will hurt your efforts, cabbie is right. You also need to make sure you get enough sleep :)
 
Kelly, I'm totally thrilled to read all this :D You're doing wonderfully well and you have a great eating plan.

I'm with you on the caffeine, everybody is different and some people function best with coffee. I'm sensitive to it and sometimes I even stop drinking green tea for a few days if I notice I'm not sleeping well. Lack of sleep always makes me have a difficult time controlling my snack attacks!

Keep up the good work and thanks for the encouragement in my diary :hug2:
 
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