Wow everyone,,this has been the weekend, literally, from,,,,well,,,let's just say "the land of loads of stuff to do weekend!" And I love it when the plans come together, and sometimes even better when they don't! We had a Granduation this week,,actually we had GraduationS- most of my sons friends graduated from High School this year, so you all know what that means,,,We literally gained 5 "sons" that graduated! I'll go into that in a later blog, but for now, I want to go over this weigh in thing!
So, here are my numbers:
Previous weight was 269.5
Fat% of: 52.8%
Fat Mass (this is strictly FAT) was 142.5 lbs
Fat Free Mass: (this is organs, bones, muscles etc.) was 127 lbs
Present weight of: 271
Fat% of: 52.5
Fat Mass: 142.5
Fat Free Mass: 128.5
So now,,I know you all are saying, "she gained a pound and a half" and sighing. In another dimension, I would have done the same thing. BUT,,and this is a BIG BUT,,and I'm not referring to anyone's physical attribute,,BUT I know now that MUSCLE WEIGHS MORE THAN FAT!!! And I feel very thankful in knowing that, because 8 years ago I didn't know that and when I would be "dieting" I would do everything that I knew I was supposed to do! To get onto the scale and "see" that I have gained a pound or two during my time of "dieting" would be so very depressing! I would think, "oh my gosh, how could this happen? I have been doing everything I was supposed to be doing, exercising, watching what I'm eating,,No pizza, No ice cream, NO PASTA!!! So of course when you feel like this and that you are sacrificing all that you love to eat,,and to see this,,,,WHAT A FAILURE!!!
HERE IS MY BIG BUT,,,,, (don't even go THERE!!) I have a TANITA scale that pops out a small tab of paper with all of my numbers on it!! So I can actually see where my hard work goes,,or DOESN'T!! For this particular week, I started exercising with a very light resistance training and cardio routine which I did every day. I used a very light weight resistance band, alternating my upper and lower body while I sit on a stability ball, doing a minimal dose of reps daily. Then, because I have such pain in my knees, my ankles, and my lower back, for cardio I would stand in front of the tv, and step from side to side, then when it would start to hurt, I would go from front to back in a stepping formation. I started with 10 minute intervals of this, 3 times a day, so I was doing a half hour of cardio daily. Although these were at a minimal for movement, I was at least MOVING,,which is something that I havent CONCIOUSLY done with INTENTION AND PURPOSE for ohhh,,I dunno,,,about 3,,,,YEARS!!!!! So get this,,,I had a family membership at the YWCA here in Kitsap,,(this "Y" is an awesome "Y" by the way,,the exercise room is all new equipment, they have lots of great programs for the kids, and their classes offered are met with good participation!). I paid for this membership for 3 years after I got here, and I think I may have went 12 times during the whole 3 years. Now I am exercising on a daily basis without having to pay for anything outside my home!! I love it! But,,(again with the BUT),,,when I can afford to go back, I WILL. They have a great pool area with hot tub that I know would be great for my back, legs and ankles. So why do we do that??? Pay for a membership and then just not go??? Hmmmmmm,,,,it's almost like its on our "to do" list, and we just put it on the "next day's list" instead of just doing it!! Sometimes it would guilt me into going,,but in the end, when I finally ended the membership after not going for over 5 months and still paying for it, when I left the facility for the last time, I thought "ok, now I'm gonna hafta exercise at home cos I don't have a place to go for that!" Soooo,,,in the end for this installment, my thoughts for this are:
1. Thankful, because I had a knowledge of the physical human body that would help my mental processes in the knowing that muscle weighs more than fat, and having a scale that will tell me that!
2. A Knowing that I am on the right track and that my metabolism is beginning to pick up a bit because my fat % is dropping because my muscle mass is gaining! Yah-hoooie!!!! I want it to be able to burn the fat as I sleep!
3. The determination to continue on because I AM DOING IT!!! :) I started !!!!
So here is breakdown of how I do my exercises.
Stretch for 5 minutes and make sure that I am hydrated with water before I begin.
On the Stability Ball for Weight Resistance:
While sitting on the ball, I step on the bands and do
10 bicep curls, 10 back rows and 10 chest flies, resting for 1 minute between each set of different reps.
For my Cardio, I step side to side, then 2 minutes into the exercise I change it up so that I am stepping up and back for 2 minutes, then I switch back to the side to side. This helps me to be able to do both sets of different movement for 10 minutes each, 3 times a day. The cool thing about this one is you can do this while you are doing dishes,,while you are changing the clothes around in the washer/dryer, even while you are cooking dinner. I have finally started moving!! I'm going to be using this exercise to do some burst training later on, and if you would like to get an experts explanation and demonstration of bursting, check out Celebrity Nutritionist/Trainer, JJ Virgins' website, www.bursttoblastfat.com and become a fan,,you will get some really invaluable information about nutrition and exercise! JJ was our Nutritionist on the Dr. Phil Show, and helped us with our physical training along with Celebrity Fitness Trainer, Robert Reames. I learned so very much from her, and always go to her website to check on information regarding insulin resistance and so on. Because I weighed in only 3 days later than my last weigh in, I did NOT take my measurements. I do know that after 3 days my measurements may not have changed so much, so I will measure on my next scheduled weigh in date of next Friday. So even tho I have gained that 1.5 lb, I know why, and I am "OK" with it, and I'm not going to let it get in my way of gaining my health back as well!! Ok,,so NOW Goals and Rewards will be coming up Tuesday. I love seeing into my future, and that's what Goals and Rewards do for me,,,put me into my future and you will see why. Till then,,I've gotten, ONE STEP CLOSER!
I'm excited for you Terri! I understand what you wrote about because you paid it forward a few years ago . . . thank you, thank you, thank you!!
ReplyDeleteMy exercise has been a variety of things. First I began at Cardinal Fitness for 8 weeks working with a personal trainer . . . it served a purpose which was to get me moving; however, I felt paying a kid $30 per half hour 3 times a week to count reps and tell me which machine to do next was a bit expensive.
I do know what you mean about paying for a membership and not using it. We get our membership at Cardinal Fitness through Mike's employer for $50 each per YEAR!! In January 2009, Mike went in and paid for a year membership for both of us and then neither one of us stepped foot in the gym for the entire year!!! Geeze, I could have given that money to someone that could have used it. And then we went back in this year and I haven't used the gym in 10 weeks.
Since I stopped going to the gym, I've been walking miles in my living room with Leslie Sansone. I began with a mile and quickly moved up to 3 miles in 45 minutes. I've also used my WII and danced a bit off with the game "Just Dance" and what's more fun is doing it with my granddaughter Hannah.
I have Comcast cable and they have an On Demand Exercise channel which has loads of different kinds of exercise videos at many different levels . . . anyone with Comcast should take advantage of this.
I purchased some walking music for my Zune, which has a 3.8 mph beat and have mapped out a 4 mile route between 3 neighborhoods. I am very excited about this because I don't stroll when I am listening to the music I power walk. Earlier in the year, Mike was training for the Mini and we joined Eagle Creek Park and when I have the time we go there to walk their trails which are 5k, 7k, 8k, and 10k.
Six weeks ago I stumbled upon Exercis Inc. It is a Personal Weight Training program that you do once a week for 15-20 minutes. The idea is to break down the muscles quickly by doing the reps on the machines VERY slowly, like 10 seconds to pull and 10 seconds to release. The first couple of reps seem pretty easy, BUT I challenge you to do it for 3 minutes. If you can do it for 3 minutes then the trainer hasn't given you enough weight to move. All of my muscle groups are worked during this weekly workout without sweating, BUT I've gotten a COMPLETE weight workout in ONLY 15-20 minutes ONCE a week!!!
I now weigh . . . drum roll please . . . 218.00 and I've lost 50.6 pounds in 18 weeks!! YES, I'm excited because it has been a lot of hard work.
If it was as hard to put weight on as it is to take it off we wouldn't have such an over weight nation!!
The most important part to take away from your post is . . . you don't have to spend any money to exercise! It costs nothing to begin MOVING and the most important thing you can do when you want to lose weight is to begin MOVING!!
Congratulations Karen!! You are an inspiration to all of us!! And you're right, and you have proved it in your own life,,that just getting started is the important thing, no matter how small you feel the "step" is,,it's a START!!! Also, I really wanted to stress that we can't let the numbers on the scale (especially if they "look like" you have gained weight when you have done your best for the week) determine our mood and attitude about what we are doing to become healthy! I am fortunate and blessed to have a scale that "talks" to me about each component of my body weight, so I ask that when you get on the scale after your week of hard work, that no matter what it says, you stop and think and have faith that it IS coming off, and that you CAN do this,,it's YOUR TIME and I can't wait to celebrate that NEW YOU!!
ReplyDeleteHi Terri,
ReplyDeleteI just wanted to take a moment to congratulate you on getting started again on your weight loss goal. I'll will be praying for you and checking in with you periodically with encouraging words. Today is a little hectic already so I'm going to keep this short, but just know you have my support, so keep up it going and don't let anything get in your way..YOU CAN DO IT!!
God bless always,
Christina Adams
"Destination Bremerton"
Chris!! It's so good to hear from you! Thank you for taking a look and for your support, I really appreciate it! We are talking about getting together for July sometime,,,would you be able to join us? We would love to see you, Sylvia and Vanessa! I'll let you know when and where, and look forward to seeing you! Thanks again Chris, and I'm going to be doing a YouTube Video weekly as well to go along with this. I'll send the link when it's out there!
ReplyDeleteBlessings to you and your family!
Terri