Saturday, January 30, 2010
Friday, January 22, 2010
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 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
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
I thought I would chronicle the process. So here it goes...
These are the things that I need to bring to the first meeting:
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:
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
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.)