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Showing posts with label plateau. Show all posts
Showing posts with label plateau. Show all posts

Thursday, March 29, 2012

Fits.

I've been fighting the scale all week. I've been fluctuating between 313 (great!) and 316 (booo!). I can't gain weight. I have been sucking at the Allan Challenge. I mean... I'm staying under the caloric goals and I'm near the water intake every day (within 16oz usually). Plus getting in the 3x a week interval training. (minus the swimming class this week because of spring break). But I got an additional 3 mile walk in yesterday. WHY AM I NOT SEEING SMALLER NUMBERS? I'm not being cheaty on MFP or anything.

So here we go... Yesterday I got all overwhelmed about how long it's going to take me to get out of the "obese" BMI range. And about how I've only come so far and it's been like... 7 months. (In addition to not feeling like I've had a solid loss pattern for 4 weeks). I got a comment on the Numbers blog from a fellow number nerd. She laid it out pretty clearly.

  3500 calories per pound
   170 pounds to lose
595,000 calories to burn
   365 days to burn it
   1630.2 calories to burn per day.
   2302 Basic Metabolic Rate (BMR)
   1400 caloric intake (average)
   902 additional calories to burn per day!!!


Now we're working with productive numbers. This I can handle. Yes... It will probably take me more than 365 days. But it seemed like a good place to start. I'm going to have to up the ante with my personal fitness.

I worry about running at my weight because 315lbs on my knees, hips and ankles just doesn't seem like a great idea. I miss the elliptical. However, I can do interval training at home. I can do yoga. I can put two more SCHEDULED AND COMMITTED WORK OUTS INTO MY LIFE. And on my rest days... I still need to do what they call "active rest" aka... leave the house. Though sometimes it's hard because I can be such a homebody and I hate sunshine. I'm also going to try and take some photos for you guys because it makes me feel like I have a purpose on the walk.

Here's the plan. 

Mondays: active rest (WALK DAMMIT!)
Tuesday: Aquacise + HIIT
Wednesday: HIIT
Thursday: Aquacise + HIIT
Friday: active rest
Saturday: PiYo class + jog/walk (at night of course, when they can't see me a-jiggling).
Sunday: HIIT at home or go on a hike with Tawnie.

I'm also implementing a new eating plan. Because I'm kind of a muncher... and I want to have better accountability for how many times I eat in a day. I have created some fun rules.

Before I eat I will... 
- drink 24oz of water. 
- take a walk around the block. 
- take 5 deep sighing breaths
- throw away or choose to donate 5 things. 

I've decided I will change these rules when I get sick of them but I have to follow them for a week. Let's see how long all of this lasts. I hope it's enough to kick me out of the stupid slump I'm in... I need to GET OUT OF THE 300's! I only have two months left before the NY move and I want there to be significantly less of me to take on that plane, to find an apartment for, to get someone to hire!

Big Fat ReCommit Love,
Nanette




Thursday, December 8, 2011

CDCC #12? 13?

Weigh in: 330 (+1)
Water: 5/6 over 100 oz.
Veggies: 3/6 3 servings +
Calories: 6/6 under 1900.
Work outs: 5/6  3.5 hours cardio, 1 hr weights, 2 hrs aquacise.
Book: Done. Searching for the next one. 100 days of weight loss? open to suggestions.

MOVEMENT!!! granted, not in the right direction. BUT IT CHANGED!

Today was the last class of Aquacise. I've been taking it for three semesters and now I'm done forever. My teacher, Sarah and I have become pretty good friends. She added me on facebook today after we had a big long talk about how to break through this plateau. She sent me to bodyrock.tv. For some at home work outs and some recipes and weekly challenges. She recommended taking this weekend to concentrate on homework. Skip the Saturday work out. But hit it HARD next monday.

Lengthen cardio - switch from bike to elliptical.
Do weight reps faster - with good form of course.
Try body weight exercises alone (pushups, crunches, planks, chair dips, lunges).
REMEMBER TO STRETCH - keep those muscles loose and cool down to prevent soreness. 

Next week is also going to be a raw foods week - small cheats allowed for HOME BAKED fish.
Sunday will be menu, shop and prep day.

I started losing weight by reading up. writing motivations down. Writing things to think about. Ways to change unhealthy thought patterns. I found this very excellent thought while browsing articles on sparkpeople... that sometimes motivational issues arise from outgrowing the initial motivation. I consider that the case right now - duh, I'm looking up motivational speeches for weight loss.

I haven't grown completely lax or anything. But it's time to kick it up. It's time to stop being complacent and blaming my body for not losing when I haven't given it new stimuli for a while now...

On the positive side, I've gone from...
0 workouts a week -----------------> 5-7 workouts consistently per week.
not tracking calories at all --------> logging calories 4-7 days a week
Eating without thinking ----------> careful consideration of sodium and saturated fats I consume.
size 28/30----------------------------> 26/28... and lost a cup size :( heh.
Chronic back pain -----------------> sore muscles. A very decent trade.
No caffeine -------------------------> No soda or corn syrup infused drinks at all.
3 servings of veggies a week. ----> 3 servings at least 3 times a week. 300% increase.
368 lbs -------------------------------> 330 lbs.

Some motivational questions from one of those articles... 
  • Look at a recent successful week; what worked? when did you make good choices? 
  • How would life be different if you dropped 20lbs over night? What would happen?  
  • Find the good intention behind bad behavior. What did I quiet with that {insert guilt food or skipped work out}? What feelings did I satiate? How else can I address that body need or emotional feeling? 
  • Make predictions for good behaviors and bad. I am 50% sure that I will go out to eat. I am 60 % sure I'll go to the gym. I am 100% sure that I will weigh in. It helps us own our decisions. 
  • Why do you do things right? What do you feel when you do things right? how do you think? how does your body react? 
I loved an article that I read back in August. It said pick a date. A solid calendar date. Make a commitment to that date and a commitment to yourself that this is when the plan you've been contemplating goes into effect. (inner skeptic says: you can make this choice every moment. Now self skeptic... here's the deal, that hasn't been working so well, fresh start). I will continue my current patterns of calorie counting and conscientious eating. Here's a commitment to the next step. The next level. The next -38 lbs. The next tough week. I will prepare myself now, during the last few days of this stupid plateau, to take it up a couple notches. I will read. I will journal. I will think it through. I will make time for my body, myself, my well-being.

Body, enjoy this brief respite. You will be workouts will shed that ass and belly come Monday.

Big FAT, TIRED OF PLATEAU-ING, Love,
Nanette

Thursday, December 1, 2011

dunn da-da dunnnn!!!

Writing to you from the fixed laptop!

I weighed in again today. Thursday is usually my CDCC check in number. Again, with the 329.

I got a couple compliments from people in class today saying that I'm looking good. But I'm not feeling anything fitting differently. Motivation is a real kicker right now. I've been so mad at this 329... I've tried eating lots to see if it will move... it doesn't even GO UP. It just sits at 329.

In assessing what's been different in the last 3-4 weeks. It's cold. I'm stressed (finals approach). I'm solidly in a routine of 1900 calories a day, 5-7 workouts a week. I eat warm food. I want to sleep all the time.

New goals. Since the old ones don't seem to be working. 
- More FRESH veggies/fiber.
- More water.
- Change the non-class workout from bike to elliptical. Change the weights from upperbody to lower. Change the swimming from laps to strength training.
- Build more fat burning muscle so even if that damn number isn't going to go down, my body will be reshaping.
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