ObesityHelp

C25k Start
on July 31, 2010 9:19 am

So this week I started the Couch to 5k programme as a new challenge to myself.

I downloaded the programme off of the web and also the Podrunner Podcast from iTunes. The Podrunner consists of good inspirational music with a great beat, which you walk and jog/run too. Instead of having to watch the minutes passing by on the treadmill, the podcast beeps at you and you know to change pace - it's great.

So here's how I did this week :

Sunday - C25k -Week 1, Day 1 - jogged for half of the jogging parts and walked the rest
               Pilates class

Monday - Rest day

Tues      C25k - Week 1, Day 2 - jogged for 3/4 of the jogging parts and walked the rest

Weds     Pilates Class & 30 mins of mall walking (& a bit of shopping too !)

Thurs     RPM Class

Saturday C25k - Week 1, Day 3 - jogged for ALL of the jogging parts ! - YEAH

Walking is at 5.7-6 k/per hour and jogging is at 7.5 k/per hour - not sure if that's good, bad or indifferent - but I feel comfortable at this level - I also noticed today that I covered 3.2 k's in the 30 minutes at this pace and reached a massive 10.4 cals per minute on my FitBugg.

Am debating whether to do the Week 1 programme again so that I can improve my stamina, or move straight onto week 2 - which some people have said is easier - will see how I feel on Monday which is my next training day for C25k.

If you are interested in the programme it's on the web : www.c25k.com and the podcast is on the iTunes site - put C25k in the search box and look for the Podrunner which is FREE.

So after my exercise today (C25k) and 15 mins of weights the stats are as follows :

Moderate Exercise 18 mins
Vigorous Exercise : 19 mins
Cals Burned : 398
Max cals per minute : 10.4

PS - this seems to have started off my weight loss again too - I've lost 3lbs this week alone

Wish me Luck !
Debbie

Tags:
c25k

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Not a stall - just a slow week !
on July 25, 2010 5:59 am

AAAARRRRGGGHHHHHHHH.......phew not that's off my chest, here's something I've been mulling over :

THE SITUATION : I've had a slow couple of weeks (down 3lbs only) - I seem to be having a slow time, not a stall but just slow. Am keeping on with tracking my food, exercising and getting in water regardless of the scale.

So I will need to increase my protein and decrease my carbs as I think they are creeping up - but I seem to have a fine balance of having not enough carbs and having no energy or having too many and not losing - c'est la vie !

AM I THINKING TOO MUCH ? - Interestingly I always seem to slow down or stall when I'm close to a major goal - this time I have 1 lb to get into the next stone down target which will take me to 15 stone something (haven't been there for a long time), 2kgs to get to weigh below 100kg's, 1kg off of losing 35kgs - whatever it is - I can'get the scales to shift - but know they will.

I am still losing inches so I guess that should be fine - but it never is !

EXERCISE : Went to the gym followed by Pilates today - started the first session of C25K programme which was good - will do another set on Tuesday.

I also have an injury to the rotator cuff on my shoulder so am having to be careful and have had to stop squash for a while which is a shame as I have just persuaded my hubby to take up exercise and he enjoys this a lot (even though I win !)

THE PLAN - I WILL BREAK THIS SLOWDOWN !!!

EXERCISE PLAN :

Sun           Pilates & C25K
Mon          RPM
Tues         Pilates & C25k
Weds       DAY OFF
Thurs       RPM
Fri           C25k & Weights
Sat          DAY OFF or Gym?

EATING PLAN :

Increase protein - have 1 protein shake per day
Decrease Carbs - to a sensible level
Increase Fibre
Increase Water

Let's see what next week brings ..........

Onwards and downwards !
Debbie

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www.dietician.com - calculate a healthy body weight
on July 25, 2010 5:33 am

Someone posted a useful link today (http://www.dietitian.com/calcbody.php) to allow you to calculate your idea body weight etc - so here are my results below ;

Glad to see that my target weight (155lbs) is within the range given below - albeit it's towards the top - I cannot imagine what I would look like if I went as low as 118 lbs - I feel that this would be too light for me.

Had to guestimate my activity and I also used the preset values for calories etc .

Measure:	US
Age:	44
Gender:	Female
Height:	5 feet, 7 inches
Weight:	225 pounds
Activity level:	Sleeping 8 hours Sedentary 8 hours Low activity 6 hours Active 2 hours
Weight goal:	Lose 2 pounds per week
Calorie distribution:	Fat 30 percent Protein 20 percent Carbohydrate 50 percent
Waist to hip ratio:	Waist 39 inches Hip 42 inches

Healthy Weight Range

Your weight: 225 pounds

Healthy body weight range is: 118 to 159 pounds

This is a healthy weight range for you based on your height and gender.

The weight range does not consider your level of fitness. If you are a lean athlete, your weight goal based on your percent body fat would be a better indicator of what you should weigh.

Body Mass Index

Your BMI: 35.3

(note: arrow on chart is not accurate as your BMI exceeds 30)

Healthy BMI range: 18.5 - 25

You are overweight for your height.

Body Mass Index indicates your risk of chronic diseases. If you are pregnant, you will not get a BMI report.

Underweight BMI means you have a low risk of chronic disease. If your BMI and body weight are low, you should consider gaining weight by eating more food and lifting weights to increase your muscle size. If you are an athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh and you will not get a BMI report.
Healthy BMI means you have a average risk of chronic disease.
Overweight means you are at risk for type 2 diabetes, cardiovascular disease, high blood pressure, stroke and cancer. You should consider losing weight by making healthier food choices, controlling portion sizes and exercising to decrease your body fat.
If you are an older person (> 65 years), your BMI may underestimate your body fat due to loss of muscle mass. Weight lifting would be beneficial.

Waist to Hip Ratio

Ratio: 0.93

Apple shape: increased health risk

This tells you where most of your body fat is located.

Apple shape (a ratio of .95 or greater) means your body fat is located above your waist which indicates a higher health risk for heart disease, elevated triglycerides, high blood pressure, stroke, longer time to get pregnant, and diabetes.
Pear shape (a ratio of less than .95) means your body fat is located below your waist which indicates a lower health risk.

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Exercise Endorphins - Oh Yeah !
on July 17, 2010 7:22 am

Last week I tried a new exercise - I did a 55 min RPM cycling class - basically this is cycling indoors on a stationary bike with various levels of resistance and the whole programme is set to music. It's FAB. Because the workout is set to music you tend to concentrate on the pace of the music and what the instructor is saying without watching the clock (too much).

I burnt 400 cals during 1 class and my burn rate stayed high all day - much higher than after a workout at the gym or a game of squash. Even better - I came out feeling on an endorphin high - it was great, I was buzzing afterwards.

Will definately go again as there are a few classes I could fit into my schedule - especially as my squash partner is going to be away on holiday for 6 weeks.

This week I plan to try out Body Combat - I used to go quite a few years ago and really enjoyed it. This is another programme set to fast dance music and involves boxing moves plus some tae-bo at the end.

From an abs perspective I am building really strong core muscles, this is evident in my pilates class which I really enjoy - the instructor even commented about how strong my core muscles are which is a real compliment as I've only been to about 8 classes. I can now hold the plank for 1 minute and do the pilates one hundreds with my legs out straight rather than in table top position which is a real achievement.

I never thought that I would be enjoying exercise so much, especially since I've only been doing this seriously since about the middle of April this year - which was about 6 week after my surgery.

All I need to do now is get my energy in synch with my exercise needs - still a bit low on energy

Maybe a hike up Kilimanjaro next year is a real possibility - any takers ?

Take Care
Debbie - VSG & Gallbladder removal 9th March 2010

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Body Composition Analysis
on July 14, 2010 8:21 am

As you know I'm something of a numbers freak and am celebrating my losses in lbs, stone, kilos, inches, EWL,BMI etc - basically anything where I can see a downwards trend !

So, on 2nd May I got a free body composition analysis at a health show I went to, and today I got it re-tested again. The machines were slightly different so I got different things measured each time, but the consistent things that I can report against are as follows :

                            2nd May      14th July    Loss
Weight                 253 lbs      226lbs   27lbs
% Body Fat            45.4%        36.4%         9%
BMI                       39.8          35.5            4.3
Fat Mass                115 lbs      80 lbs         35lbs *

FAT - by body part ! - yuck !
Right Leg                22.4lbs        14.5 lbs     7.9lbs
Left Leg                 22.2 lbs        14.1 lbs     8.1lbs
Right Arm                7.9 lbs         5.1 lbs      2.8 lbs
Left Arm                 8.8 lbs         5.2 lbs      3.6lbs
Torso                     53.7 lbs         41.2 lbs   12.5 lbs

* since I've lost more fat lbs than actual weight, I think this means I've gained 8lbs of muscle - so maybe all this exercise is working !

(this can't be me - as I have a red/purple complexion when I'm exercising !)

Anyway, I wish I had started measuring this sooner, but will try and get it done once a month from now on to see how I am progressing.

Take Care
Debbie

VSG & Gall Bladder Removal 9th March 2010

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