Healthblogging!
Jan. 27th, 2008 08:49 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
seventheWell, I think I found my limits at the gym this weekend - at least for now. We've been trying to go a little bit harder (not only to work off some of that Christmas weight, but to actually make a dent in our chubby bellies!), and I'm pretty sure 2x[really hard workouts] + 2x[nights of band practice playing drums] = very, very sore legs for Jessy.
15 minutes elliptical (~1.5 miles @ ~70rpm)
Weights:
- 4 x 25 crunches
- 3 x 10 row (@70lb) (arms, back)
- 6 x 10 (3x either side) abdominal twist (@70lb) (outer abs)
- 3 x 10 leg press (@135 lb) (quads, butt)
- 3 x 10 inner thigh machine that I forget the name of (@90-100lb)
- 3 x 10 outer thigh machine thing (@80lb)
25 minutes treadmill: 15min run @6.2mph and 1% incline; 5min walk @3.9mph and 10-15% incline; 5min run 6.0mph and as much incline as I can take without totally dying.
It's my calves that are unusually sore (the thighs usually get sore with lots of running no matter what), which is why I blame Bogdog practice. Bass drum pedal and high hat pedal are hard on the legs! I am not a drum machine! I am talking to you, The Bad Touch!!
Anyway, I've been meaning to write this entry for a while to share two links I think are super helpful for people interested in their health (whether it's weight loss or just health overall).
First link: http://www.mypyramidtracker.gov/
MyPyramidTracker is a website which will keep track of your daily energy balance. It requires a login to keep track of it. Every day you put in what you eat and what you burn, and over time you can watch your energy balance to see just how well you're watching your calories. It's better to do this one over a two-week period, because you can have good days and bad days that will average out.
What I really like about this one is the way it calculates your energy expenditure. There are two options:
(1) estimates your Base Energy Expenditure based on your sex / age / height / weight. You can then add in any "unusual" physical activity, like if you've gone to the gym that day. This is good because it gives you an estimate for BEE that you can kind of use to base how many calories you should be eating in a day.
(2) actually has you enter everything you've done in the past 24 hours and calculates a "more accurate" energy expenditure for you. This is interesting because it will tell you specifically how many calories you burn sitting on your ass in front of the computer all day (hah!).
For me, for example: some days at work I sit at my desk for 10 hours. Other days I am on my feet all day walking around the lab and carrying the equivalent of 5lb weights. It's interesting to see the difference there.
I used this site for a while and realized that while I was normally (during weekdays) eating under my calories, there would usually be one or two bad days that would put me waaaay over my calories, thus keeping me from making any real progress! (This is before I was working out.) A pound is about 3500 calories, plus or minus; to lose a pound in a week you need to average -500 calories on your energy balance. It's really easy to offset that average with just one or two bad days.
Anyway, it's kind of fun, although limited - it can be hard to really accurately enter your food if you cook for yourself and add a lot of ingredients.
The other site I don't have a link to, so I'll have to post it tomorrow.
15 minutes elliptical (~1.5 miles @ ~70rpm)
Weights:
- 4 x 25 crunches
- 3 x 10 row (@70lb) (arms, back)
- 6 x 10 (3x either side) abdominal twist (@70lb) (outer abs)
- 3 x 10 leg press (@135 lb) (quads, butt)
- 3 x 10 inner thigh machine that I forget the name of (@90-100lb)
- 3 x 10 outer thigh machine thing (@80lb)
25 minutes treadmill: 15min run @6.2mph and 1% incline; 5min walk @3.9mph and 10-15% incline; 5min run 6.0mph and as much incline as I can take without totally dying.
It's my calves that are unusually sore (the thighs usually get sore with lots of running no matter what), which is why I blame Bogdog practice. Bass drum pedal and high hat pedal are hard on the legs! I am not a drum machine! I am talking to you, The Bad Touch!!
Anyway, I've been meaning to write this entry for a while to share two links I think are super helpful for people interested in their health (whether it's weight loss or just health overall).
First link: http://www.mypyramidtracker.gov/
MyPyramidTracker is a website which will keep track of your daily energy balance. It requires a login to keep track of it. Every day you put in what you eat and what you burn, and over time you can watch your energy balance to see just how well you're watching your calories. It's better to do this one over a two-week period, because you can have good days and bad days that will average out.
What I really like about this one is the way it calculates your energy expenditure. There are two options:
(1) estimates your Base Energy Expenditure based on your sex / age / height / weight. You can then add in any "unusual" physical activity, like if you've gone to the gym that day. This is good because it gives you an estimate for BEE that you can kind of use to base how many calories you should be eating in a day.
(2) actually has you enter everything you've done in the past 24 hours and calculates a "more accurate" energy expenditure for you. This is interesting because it will tell you specifically how many calories you burn sitting on your ass in front of the computer all day (hah!).
For me, for example: some days at work I sit at my desk for 10 hours. Other days I am on my feet all day walking around the lab and carrying the equivalent of 5lb weights. It's interesting to see the difference there.
I used this site for a while and realized that while I was normally (during weekdays) eating under my calories, there would usually be one or two bad days that would put me waaaay over my calories, thus keeping me from making any real progress! (This is before I was working out.) A pound is about 3500 calories, plus or minus; to lose a pound in a week you need to average -500 calories on your energy balance. It's really easy to offset that average with just one or two bad days.
Anyway, it's kind of fun, although limited - it can be hard to really accurately enter your food if you cook for yourself and add a lot of ingredients.
The other site I don't have a link to, so I'll have to post it tomorrow.
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no subject
Date: 2008-01-28 02:41 am (UTC):)
I track my stuff on either sparkpeople.com (wonderful supportive community, also you get fun points. all free) or I just send myself an e-mail in gmail and keep responding to it.
I've lost 9lbs since new year's. It's the beginning that I wanted for my end of the year goals.
I hear you about sitting in one place. I'm often driving for at least an hour each way to work and then I'm sitting for at least 8 hours. It's not fun.
no subject
Date: 2008-01-28 12:52 pm (UTC)Wait, 9lb in a month? Holy crap, props to you! I mean, damn, 9lb is pretty significant no matter the time period. Yay!
I really only use the PyramidTracker for short periods of 1-2 weeks when I want to see how I'm doing. I find it way too time consuming to do consistently. For a week or two I can usually follow it, though.
no subject
Date: 2008-01-28 12:59 pm (UTC)porntasticless than ideal.Thank you. I am a man on a mission. It's about 330-something days until my 30th birthday and I have some goals to get to. 3x week weightlifting, (alternate upper body, lower body/abs) and 3x week cardio (either Ninjutsu, eliptical, or sometimes both in one day). I get 1 day/week off so that I don't have to do anything and I can eat whatever the hell I want.
This Saturday was White Chocolate Raspberry Truffle cheesecake.
My goals by the end of the year include (but are not limited to) being able to do 10 consecutive pull-ups, being able to do 1 armed pushups, and looking good without a shirt on.
no subject
Date: 2008-01-28 01:15 pm (UTC)We normally only went to the gym 3x a week for almost a 2-hr workout. Because my schedule blows so much this semester we have to move to 4 visits -- 2 long ones, and 2 shorter ones. It'll be better for me in the long run, though. >.>
no subject
Date: 2008-01-28 04:30 am (UTC)Size 6 by ACen, baby.
And when the weather gets NORMAL I can start working out outside! In the meantime I switch my food to minimal calorie things.
no subject
Date: 2008-01-28 12:53 pm (UTC)no subject
Date: 2008-01-28 03:04 pm (UTC)I also wanted to quit Curves and join this gym that is part of a really nice community center in a town next to my town. They turned me away though, since I don't live or work in that town. Bullshit! So anyway, I'm sticking with Curves for now, and trying to go for walks. I've got to get into some kind of program at home too, whether it's lifting free weights, doing crunches, or doing pilates stuff on my balance ball.
They way your metabolism slows down drastically when you hit 30. I'm only 2 1/2 years away from that, so maybe my body's getting to that point early.
It sounds like your workout is pretty thorough, and those sites seem like a good idea.
no subject
Date: 2008-01-28 03:21 pm (UTC)That sucks about the gym though. It seems stupid to me. Your money is as good as anyone else's right? >.>
I've heard that too... part of the reason for us to keep working out hard, I guess?