Saturday, January 30, 2010

Surge Training

I am learning so much by being involved with the Biggest Loser program. One day a week we meet together and exercise, have a lecture either about eating or exercising and a devotional. We also get together with our individual teams and pray for one another. It really helps to have others who traveling this journey with me.
This week we learned how to do surge training. It is a type of aerobic exercise with a twist. It has been found that surge training is much more effective that traditional aerobic exercise. Initially you are burning less calories than the traditional type, but over the next three days you are burning so many more calories even when you are working out.

With traditional aerobic exercise you may walk, jog, bike, swim, dance, use the treadmill or elliptical machine for 20, 30, 40 or 50 minutes. With surge training you warm up for 5 min. then you go as fast as you can for 10 seconds, then you go back to a moderate speed for 50 seconds, then as fast as you can for another 10 seconds, then 50 seconds of moderate speed and so on for ten times. After that you cool down for 5 minutes. Then after a few weeks and you are comfortable doing this, you increase the 10 seconds to 15 and reduce the 50 seconds to 45.

I found it is much easier on the bike than treadmill.
I will let you know if I lose more weight doing this than normal.

Friday, January 22, 2010

Exercise, Exercise, Exercise

We weighed in and the result is, drum roll please.... 2 lbs. I was hoping for more, but am satisfied with this. I realise that this is a good and healthy weight loss, so I am happy.

The one thing I want to pass on to everyone is the nonsense idea that it is possible to lose weight without working out. It's not. It's plain and simple. You may lose a bit for a while but statistics show that those who exercise regularly lose twice as much weight as lose who don't. All those fad diets and weight loss programs that say you can lose weight by taking a certain pill or drink a little of this potion is a scam. Those who exercise 30 minutes a day and watch their food intake will see a slow and steady weight reduction.

We laughingly called the Dr. Burlin Jillian, because he was pushing us beyond our comfort levels for an hour. It was good, but I am already sore, so tomorrow will be a bear once again. We are required to do our floor exercises every other day and then 30 minutes of aerobics the opposite days. The one thing they are very strict about is taking Sundays off, we are not to workout on the Lord's day.

So start exercising!!!!

Friday, January 15, 2010


This first thing I needed to do for my biggest loser homework, was figure out my BMR or basal metabolic rate. This is the amount of energy my body needs to function. With the following formula I was able to calculate the number of calories I can eat every day and maintain my current weight.

This formula is for women, if you are a man and would like the men's formula, just leave a comment and I will post it.

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = ____calories

Next calculate your activity level.
  • If you are sedentary : BMR x 20 percent
  • If you are lightly active : BMR x 30 percent
  • If you are moderately active (You exercise most days a week.) : BMR x 40 percent
  • If you are very active (You exercise intensely on a daily basis or for prolonged periods.) : BMR x 50 percent
  • If you are extra active (You do hard training or are in athletic training.) : BMR x 60 percent

Add this number to your BMR (above calorie number)_____ = Your number: ____ Total Calories to maintain weight.

In order to lose weight, you must create a calorie deficit. It is easier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound. If you cut back 500 calories a day, you should lose one pound per week. If you exercise to burn off 500 calories you should lose one pound per week. The best way is to do a combination of both. So to lose one pound per week you should cut back 250 calories and burn off 250 calories a day.

A healthy weight lose is .5 - 2 pounds per week.

Tuesday, January 12, 2010

It Is Finally Here Again

The very first week was cancelled because of weather. So this week will be the very first week instead. I have been trying to it on my own, but to tell you the truth, I need accountability and not from my very fit, very thin, can eat anything he wants including desert every night and cookies for lunch and three snacks a day, husband.

All this week I have made a fruit and protein shake for breakfast. I like these and would drink two if I could get away with it. They are very good for me in moderation.

I am going to walk today...I have to...because I keep putting off the excerise portion of this venture. I went to the doctor's for a check up and she is not very happy with the wheezing in my chest, but says it's okay to workout. I am loaded up on inhalers and other meds and there is no excuse.

Okay, so here we go again.

Update: I walked/ran for 20 minutes today. Phewww...the running part killed me. :-)

Tuesday, January 5, 2010

It Is Finally Here

I begin Thursday night. The Biggest Loser program at our church. I am excited, nervous, wanting to quit (even though I haven't started as of yet), and so ready to change myself. How can I have all these emotions at the same time? Crazy, I know...

I thought I would chronicle the process. So here it goes...

These are the things that I need to bring to the first meeting:
a mat,
light weight hand held weights,
work-out apparel (clothes that will let you breath,or any kind that you feel comfortable in (wicking is best)),
bottle of water ,
towel if you sweat (YES I DO!!! Just sitting makes me sweat!)
plan on eating something light (with protein and carbs) one to two hours prior to exercise (4:30 - 5:30 p.m.),
we will be working out the very first night and there after, do bring some small amt. protein ( like almonds) for after workout.

The first night is going to look like this:
Weigh-in ,
Pictures - team pictures (with team shirts on that say Fit 4 Christ) and individual.
Video taping will be done that night as well. (EWWWW!!!)
Devotional - we will be going over the first chapter in the book "What Have You Got to Lose" by Stephen Arterburn
Accountable partners-
All about measurements- how to take them and will do them on each other
Business- T-shirts pass out, money to be collected (small amount to cover measuring tapes and T-shirts)
Work-out - all contestants in the same room for one hour .
Speaker - who will speak on " Emotional Eating", 1/2 hour.

Here is a link for the daily plate, a website where we can calculate our food intake and exercise.

The books we will be using are: What Have You Got To Lose, by Stephen Arterburn and Maximized Living by Dr. B.J. Hardick, Kimberly Roberto, and Dr. Ben Lerner (This book is somewhat controversial)

(I am a little excited, because even though I haven't started the program yet, I have lost 11 lbs. since my interview. Yea, pneumonia will do that.)