July 6th, 2008 — caffeine, drink, exercise, food, goals, gym, healthy eating, hydration, nutrition, water, wellness
How was everybody's 4th of July? Did you enjoy your fireworks, BBQs, and family time? Better still did you all keep on your diets and stay focused on your health goals during the celebration?
Check out my Guest Post at MizFit: Food Glorious Food
From the Fitness Health Network this week were quite a few good articles in my opinion. Check them out:
Now for the rest of blogosphere:
- Nutrition Fitness Life presents Yoga Revisisted. Are you looking for a change of pace from the high intensity exercises? Yoga might just be for you.
- MizFitOnline brings us a great interview with Tues Tip: Rocco style; from the personal trainer Rocco Castellano.
- How do you fight cravings? In Break Me off a Piece… at Weight Down, Money Up explores options such as moderation and learning to just say no. Who knew that simple phrase could do more than protect you from drugs?
- Andrew posts this week on Lessons learned: Exercise is not a dirty word. It really isn't, but if you don't believe me this is an excellent post to read.
- After my own scare with dehydration it's imperative to remember to Hydrate, Hydrate, Hydrate! Sheamus informs readers that being 2% short on the fluids your body needs can result in a 10-20% loss in your body's performance for exercise.
- Deflabbify brings us the killer hidden cost of weight-loss programs this week and for those who are looking to join a program might just think twice.
- As it is summer I thought this post from Fit36 was a great read: The Challenges of Living Healthy While on Vacation. What do you and your family do?
- Thinking to Thin brings us Baked Beef Ziti in Recipe Thursday and more... for only 5pts.
- In June Recap Laura from Pursuit of Healthyness examines her routine and life style changes for healthier living. Can you give her any tips?
On the hundred pushup front... I was unable to complete the 3rd day of the 3rd week... I sputtered out at 22 on the final set that was supposed to be 27+. Why you ask? I am still working why... I think it was a combination of sore muscles from exercise and a vigorous massage I received on vacation? I was concentrating on the form and I could tell that I was have a harder time with the day's pushups... So I will be repeating week 3 next week.
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May 24th, 2008 — about, exercise, healthy eating, motivation, weigh in
After 5 weeks on the medically assisted weightless program I have lost 39 pounds... This week I lost 5 pounds which is incredible (the results of this diet and program are remarkable and fast.) 5 pounds was 77% of my weekly goal of 6.5 pounds per week. This week even though I lost 5 pounds I had trouble with portion control at the evening meal... This is been slowly building over the 5 weeks, but this week I asked my doctor if we could increase the Phentermine dose. So for this week I am on 37.5 mg (instead of 30 mg) of Phentermine.
I attribute missing the goal for the same reason as missing last week's goal... a later than normal and larger than normal (for a 1200 calorie diet) dinner last night and missing my regular movement this morning. I except that there are normal fluctuations in the weekly number as even on a daily basis I can fluctuate 5 pounds from morning through evening with the ups and downs of water loss and water consumption with the Ketosis and exercise.
Here is a graph of my weight loss (if you are reading this in the future this graph will have updated for future weigh ins as well)... Clicking the image will open to a larger image.
So if I am to believe my claim that 1.5 pounds is within a normal fluctuation and that I am still maintaining a 5 pound a week average weight loss (from missing my goal last weigh in.) Then I need to set my weekly goal for 5 pounds plus the pound and a half that the scale failed to recognize lost in previous weeks. So my goal for next week is to end the week at 345 or to have lost 6.5 pounds for the week.
I played 2 hours of basketball twice and 2 hours of volleyball twice and went of several walks and played 9 holes of golf at Harding Park Golf Club. I did not get a chance to swim... My plan is about the same for this week, only with more swimming.
I was able to drastically reduce my fat free cheese intake and plan to continue with more lean meats instead... I feel more satiated and frankly they taste better too. I ran out of sugar free Metamucil (non water soluble) and switched to benefiber (water soluble). If Metamucil is an orange cream shake, benefiber is like dirty water (in plain water) and noticeable but ignorable in crystal light. I plan on switching back as soon as my current container is used.
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May 16th, 2008 — about, exercise, goals, gym, healthy eating, weigh in, weight loss
After 1 month on the Jumpstart Medicine medically assisted weightless program I have lost 34 pounds... This week I lost 3.5 pounds with was 70% of my weekly goal of 5 pounds per week. I attribute missing the goal to a later than normal and larger than normal (for a 1200 calorie diet) dinner last night and missing my regular movement this morning. I except that there are normal fluctuations in the weekly number as even on a daily basis I can fluctuate 5 pounds from morning through evening with the ups and downs of water loss and water consumption with the Ketosis and exercise.
Here is a graph of my weight loss (if you are reading this in the future this graph will have updated for future weigh ins as well)... Clicking the image will open to a larger image.
So if I am to believe my claim that 1.5 pounds is within a normal fluctuation and that I am still maintaining a 5 pound a week average weight loss. Then I need to set my weekly goal for 5 pounds plus the pound and a half that the scale failed to recognize lost in the weigh in. So my goal for next week is to end the week at 350 or to have lost 6.5 pounds for the week.
My plan to accomplish the goal is to stick to the diet, reduce my fat free cheese intake and replace those proteins with more lean meat. My plan to address the lack of a normal movement is to continue to consume a 2 regular servings of sugar free Metamucil.
I had a good week for an exercise perspective... I played almost 2 hours of basketball twice and almost 2 hours of volleyball twice. I went for a short swim and several walks. My plan is about the same for this week, only with more swimming.
In talking with the doctor about my long term goal, he was hesitant to talk about a final weight number. Instead he focused on Body Fat percentage. At this week's weigh in we did the electroanalysis again and my body fat percentage was 36% (down from 39% when I started). He thought he first goal is to get the BFP below 25% and ideally below 20%. At that point my actual weight is irrelevant. So, even though I have a number in mind for my final weight (230-260), I am now officially making it my goal to get to under a 20% body fat percentage. If I can continue to lose 5 pounds a week I should be able to reach my goal by the end of the year.
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