So, ok…here goes!
I am 30 yrs old, currently weigh 329 lbs, at 5’9” (thank you daddy for what little height your big Irish self gave me!!!) and have been overweight since the 6th grade. No huge health issues except Hashimoto’s Thyroiditis. I have bad knees due to my big behind grinding on them for years and years, and they are now arthritic. They cause me pain on pretty much a daily basis, (I am a suck it up type of person) and I am happy that as the weight loss progresses, they feel better and better!
I am basically done…I am done being fat, I am done being made fun of, I am done being afraid, and I am done being unhealthy. I only wish I had gotten to this point a long time ago! When my mother passed away going on 5 yrs ago of a stroke it was a HUGE wake up call. I have vowed to myself and her that this is stopping now.
I have made this vow several times over the past few years, I was down to 285 in 2004, and then back up to over 350. The roller coaster of emotional eating needed to stop. I needed to stop making excuses…and hold myself accountable for the things I was putting in my mouth. I have changed the way I look at food. If I want comfort, I hug my hubby…if I want to be angry, I go to the gym and punch something or lift something heavy.
This log is an attempt to keep me honest, and to commiserate with others who are on a similar journey. My goal is to be happy in the skin I’m in…oh and also to fit comfortably in most theater seats…that would be a plus!
I train 3x a week with a trainer:
Monday cardio or my own weight training for an hour and a half Tuesdays weight training with the trainer followed by 60 mins cardio Wednesdays cardio or my own weight training for an hour and a half Thursdays weight training with the trainer then 60 mins cardio Friday boxing with trainer and 60 mins cardio Weekends - If I miss a day during the week I will occasionally go one day during the weekend!!!
Today was a usual Tuesday workout forgive me if this is all jacked up…I’ll get better I promise: Warmups/First Sets?
5 lbs Superset Alternating 5 Reps each Hammer Curls & Lateral raises x 3 sets
8 lbs Superset Alternating 10 Reps each Hammer Curls & Lateral raises x 3 sets
8 lbs Superset Alternating 10 Reps each Hammer Curls & Lateral raises x 3 sets Reverse Curls 30 x 25 reps x 3 sets Superset Seated Row 70 x 25 x 3 sets Body Weight Squats 25 x 3 sets Superset Triceps Push Downs Slow Tempo 40 x 15 x 3 sets Triceps Push Downs Fast Tempo 60 x 15 x 3 sets
Then: Elliptical for 60 mins on Random setting level 12.
Hi Sidonia. You plan looks like a good one. I wish you the best of luck. It sounds like you are determined to do it this time and that's what really matters.
Sidonia, if I understand thyroid disorders, they affect your metabolism. Hypothyroidism slows the metabolism. Is yours doing the same?
If so, if I'm right, a serious metabolism boosting workout would be in your best interest. I know the fat loss workouts of NROL are such. However, I also know that you'll need to keep the impact down until your knees are muscles are stronger.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I’m sorry this is so long…but I guess since this is the beginning I have to explain a lot...I promise they won't all be like this!!!
My diet plan is to eat healthy...lol...and I've drastically changed the foods I eat. I've been on so many "diets" that I gave up on them finally. Low carb failed miserably because I couldn't stick to it and I've been on all of the other fad diets only to lose and then gain again. So my plan of attack was to log what I am eating and figure out how much is enough but not too much! Sounds kinda of rudimentary and it is...but if I keep it simple, I find I stick to is much better! I don't eat sweets, the closest thing I have would be a Luna Bar if I am desperate, it satisfies the craving and it's a low glycemic index bar. Here's what a normal day would be for me, I usually eat 5 smaller meals a day:
Breakfast: egg whites on whole grain english muffin with a sprinkling of weight watchers cheese, coffee (i do use sugar in it usually 2-3 since it's early I give myself this one!)
Snack#1: either a Luna Bar, nuts, rice cakes from stew leonards (they're awesome, crunchy and only 17 cals!), or cottage cheese with some kind of fruit.
Lunch: 1/2 of a Whole wheat wrap, grilled chicken, lettuce, tomatoes and sometimes mozzarella cheese (i usually pick out some of the cheese since it's whole milk), OR the same sandwich with grilled chicken and avocado.
Snack #2: The other half of the above wrap, or some nuts, a fuji apple, cottage cheese, fruit etc.
Dinner: Here are the usual meals: turkey burger on multigrain bread with Portobello mushrooms and low fat sour cream with some kind of veggie, bay scallops over asparagus (my favorite!!!), egg white omelettes with avocado, cheddar or asparagus and ground turkey meat…etc.., when we can find them Laura’s Lean burgers (they are awesome!) with some kind of veggie or salad, sometimes I just want a grilled chickedn salad with olive oil and vinegar and a sprinkling of parmesan cheese, in the winter we make turkey meatloaf and veggies too…this was a favorite this year!
If I am out for dinner, I try to stick to proteins and veggies.
I find that if I go to a really stringent “diet” I lose control and can’t stick to it. I have been sticking to this for the last 2 months, losing weight and I am happy…which is important for me. When I am unhappy, I fail…miserably!!! If there are any suggestions I am happy to hear them…my food has been the last and hardest part of this for me…but I am ready to deal with it now!
As for the thyroid, I am being treated, but it’s still annoying. My thyroid is slowly getting worse, and they keep upping my dosage or changing it. I had nodules last year and a biopsy…everything was fine but they throw off the levels so I was all over the place! I was actually kind of concerned that the regiment my trainer has me on right now may not be enough…or may not be what I need?? The workouts usually consist of lower weights and a LOT of reps…we do move quickly but in a half hour I seem to barely be burning 300 calories. Maybe it’s time to try something else!
Thanks for the welcome!
I don't know anything about thyroid disorders, but there's a good book for non-thyroid-disorder-afflicted people called Metabolism Advantage. It's an inexpensive book, and talks about how foods and exercise can help boost metabolism. It's by John Berardi. How much applies to you? Who knows.
Sidonia, I think your diet plan is a good one. No use depriving yourself of things that you like to eat. All in moderation is a good way to approach. Personally, I think eating "clean" is overrated and can often create a situation where you are either succeeding or failing at your plan. I think the trick will be to eat at a deficit, but not TOO much of a deficit, so that you'll achieve consistant and lasting weight loss. Have you considered getting a bodybugg? They are a bit expensive, but I think they are a good tool to use if you are really struggling with achieving a constant deficit in calories vs. expenditure.
I've used one and what it taught me was that getting up and just getting active (not necessarily working out), really makes progress more tangible. I would think it would be a great investment for someone who wants to lose a significant amount of weight. Check it out.
Yeah, the whole food thing used to make me crazy...can't eat this, can't eat that...it was torture. I need to be able to live a normal life, and enjoy myself. I just needed to understand what was too much...once I educated myself about calories and carbs and proteins etc. I understood where I was going wrong. It's amazing to me now how much some of us know about how our cars work...but we have no clue about our own bodies!
Other than calories I also try to keep tabs on my saturated fats and sodium since I'm paranoid about my health. I lost one parent to a stroke and one had 6 bypass at 42 I guess that'll do it.
I just looked up the Bodybugg...how cool is that??? Right now I use a heart rate monitor, but this looks so interesting...plus it's lighter and less annoying than the band around your waist...mine sometimes rides up and malfunctions anyway. Thanks so much Lil'J! I am definitely doing to look into it, I like that it takes other things into consideration like your body temp etc. Very cool!!!
Thanks Aoife...it took me awhile!! I was reading through other logs, and I was really inspired to get mine going....I think it'll be a really good thing for me!
Elliptical Trainer today 60 mins, Random Setting level 12!
So today was one of my cardio only days...I have been upping my cardio to get my endurance up to at least an hour. I recently changed from doing the hill setting at 55 mins to random for 60 mins...it's been more of a challenge staying moving for the whole hour but it's good stuff!
I am thinking of figuring out some way to fit in another 20 mins to a half hour in the mornings...I wish I could fit one of those ellipticals in my bedroom, but our apartment may be too small for that right now...I'll have to find another way! Any good videos that anyone knows of? I'm into boxing...do they make boxing videos?
I used to do a morning cardio session and it felt so good and woke me up...but it was brutal trying to actually GET UP...since I am a night owl...and NOT a morning person.
Welcome to the logs. It sounds like you've got a great plan here. Not depriving yourself on foods really is the way to go (although for me, it still means eating mostly clean, for other health reasons).
I'm right with you on the morning thing. The longer I can sleep in the mornings, the better. Unfortunately, I don't get to sleep in very often anymore.
That sounds like a delicious sugar high followed by a major crash (and blackout if you're anything like me)! Baby steps. Definately the smart way to go.
I used to be able to sleep in on weekends too, until I got a puppy. She'll entertain herself until 8 most mornings, but anything past that and she gets a little out of control. During the week I'm up by 6 to make sure she gets her spaz/walk/run before I have to run off to work. I wouldn't trade her in for anything, but I miss sleeping.
On that note as well...I wouldn't be able to keep up my commitment like I do without his support and encouragement! It would be a LOT easier to eat that muffin without him looking at me like...
"do you really want that muffin???"
Superset Curls 30 lbs x 25 x 3 sets Lateral Raises 5 lbs x 3 sets
(arms out to the sides, hold for 30secs, arms in front hold for thirty) Leg Presses 90 lbs x 60 reps x 3 sets Superset Seated Row 40 lbs x 30 x 3 sets Push Downs 50 lbs x 35 x 3 sets Sit Ups 8lb medicine ball x 25
(by sit-up I mean I lay completely flat, start with the ball over my head and bring it over my legs! – I dunno if there is a name for those!) Sit up/Russian Twist combo 8lb medicine ball x 25
(one sit up & one Russian twist) Sit ups/Russian Twist 8lb medicine ball x 24
(three regular sit ups, then 20 Russian twists alternating) Elliptical Trainer random setting level 12 x 30 mins Treadmill incline 4 2.8mph x 10 mins Cross Trainer gluteal training gradual incline resistance 7 x 20 mins
(man did this one make me sweat!!!)
I am not unhappy per se with my training, I feel like I get something out of it, but I went from lifting a little more weight to all of these multiple reps lower weight stuff and well…I feel like I’m not doing anything!! I was curling 60 lbs x 10 with the easy curl bar…and now I use 30lbs max so far. I was just lifting more with the other trainer I had in January…and I felt stronger, and when I flexed my arms…I could actually SEE muscles forming! (this is exciting for me…having been big most of my life…I didn’t know I had any) I also tend to me a bit competitive, I played a lot of sports growing up, plus I’m a Capricorn…so I can’t help it! And I hate feeling weak!
I feel like maybe he is underestimating my ability…? Usually the trainer should be pushing you beyond your limits…here I am feeling like…uhhh...HELLOOO…I can do more than this. Maybe he has a plan? I guess I should ask him!
The only thing that feels difficult and like I am pushing is my cardio…and boxing that I do with him on Fridays. I mean…I have been with this guy training since the middle of January…shouldn’t I be moving up in weights?
On the other hand, I am losing weight…!!
Prolly.
Go ahead, ask, communicate. He's not gonna read your mind, and obviously you don't know what's on his. And if he does think you're weak and helpless and doesn't want to do more, then you can fire him and move on.
But, it's usually accepted convention that high rep low weight is good for weightloss, so if that's your goal, that might be why he's giving it to you. *shrug*
But, it's usually accepted convention that high rep low weight is good for weightloss...
I agree that high rep low weight is what will work best for weight loss. But at what point does the number of reps start to become counterproductive? My definition of high reps is in the 12-15, or maybe even 18-20 range and I feel that doing 25, 35 or even 60 reps is a waste of time.
If you can handle a weight for 60 reps, how much can you possible get out of the first 40?
We are planning on talking to the trainer tonight to see if he has a progression in mind. He has steadily progressed with the boxing workouts, but not made many changes to the weight training. Something needs to change.
No, I'm just saying that that might be what he's thinking, not that what he's thinking is right.
Hell, imo, weightloss is in the kitchen, and the gym is for raising metabolism and having fun. Do what you like and will stick to. I can barely stand to do 15 reps of anything, so I would have immediately dropkicked someone suggesting over 20. No reason for it, I don't like it, I wouldn't do it, and therefore why pay for it?
I completely agree with the above. Talk to your trainer and see what he's thinking. Especially if you don't feel you're getting as much out of your workouts as you can (cardio and boxing not included). High reps for me is between 15-20 tops. And the last few reps should be hard to squeeze out out.
Supports, encouragement, and breakfast! Sounds really nice. And it really does help a lot. I've got the support, but I'm on my own for breakfast.
Yah...he's going to get a talking to tonight. I'm at the point where I need someone who will really push me outside my comfort zone...I am up for the hard work!! If I'm not ready to cry you're not doing your job...
I am definitely not tired at the end of the sets. I also think the problem is that I know what hard work is, I've had other people push me harder.
We'll see what his plan is tonight...if he doesn't have one..he's GONE!
Today was boxing day and you'll have to forgive me as I'm not so sure how to describe some of these warmups!!! [IMG]file:///C:/DOCUME%7E1/Kris/LOC ALS%7E1/Temp/msohtml1/01/clip_ image001.gif[/IMG]
Warm Ups:
Superset (3 mins alternating) Pushing Out Straight in Front parallel to the ground-15 lb aerobic weight bar x 30 secs Overhead Press-15 lb aerobic weight bar x 30 secs
Superset (3 mins alternating) Quick punches in Front-5lbs x 30 secs Quick punches Overhead-5lbs x 30 secs
Superset (3 mins alternating) Trunk Rotation Holding Bar Overhead-15 lb aerobic weight bar x 30 secs Pushing Out Straight in Front parallel to the ground-15 lb aerobic weight bar x 30 secs
3 - 5 mins rounds of pad training - upper cuts, straight punches & hooks (This is my favorite part!!!)
After the boxing:
Elliptical Trainer-random setting level 14-level 16 x 30 mins Cross Trainer-gluteal setting resistance 6 x 30 mins
According to my Polar Heart Rate Monitor I burned 4100 calories this week since Monday!! YAYYY!!!!
My husband and I also had a talk with the trainer, and he seemed to understand where I was coming from with needing to be trained harder and pushed a little more. He said he'd come up with some "crazy stuff" for Tuesday. I am excited to see what that means!
On the other hand, when he was asked about heavier weights, he was concerned with me "bulking up" because I'm "pretty strong". I was confused by this...I was under the impression that A. I'd have to have a HELL of a lot more testosterone, B. I'd have to eat a HELL of a lot more calories than I am eating or C. I'd have to be on the juice...[IMG]file:///C:/DOCUME%7E1/Kris/LOC ALS%7E1/Temp/msohtml1/01/clip_ image001.gif[/IMG]
I'm thinking that 10 years ago when he started training he was up on his knowledge and maybe hasn't read since...perhaps I will loan him the NROLW book that we just bought for me...and ask him to perhaps design some workouts using that...making some changes for me knees.
I'll wait till Tuesday to see what happens...I am hoping it will be better! I think I may have expected him to know when I needed more...but like Aoife said, he's not psychic!!!
It seems a lot of trainers still have that "bulking up" mindset when it comes to women lifting heavy weights. You'll have to let us know how Tuesday goes. I really like the idea of giving him a copy of NROLW, and basing workouts off of that with modifications for your knees. Maybe he'll also get a push in the right direction when it comes to women and bulking. Either way, I'm glad you talked to him and he seems willing to work with you to better reach your goals.
I'm always wary of trainers who think women will bulk-up when pushed...
BUT having said that - I also know trainers who get sick of women whining that they got too bulky (it's called FAT!) when what they really did was eat more because they justified it with a workout!
Let's hope he figures out you're not one of "those" women.
Yeah Bytsi...I think he kind of classified me based on my weight already as most people do...as fat and lazy. But by now, he should know that that's not the case! I am hoping for a really good ass kicking on Tuesday!
Also, I have explained to him that I don't weigh myself constantly. If I am making progress I can feel it. My clothes fit better, and I feel better. I'm not as obsessed with the number as I am with the measurements...I know that sometimes it works that way. I know when I gain fat...versus muscle...most people do...if you wanna lie to yourself...you're doing just that...lying to YOURSELF! I didn't measure myself when I started in January...unfortunately...but I just did it yesterday. I guess I should post those here too...so in a few months I can compare!! *shudder* Cover your eyes!!!
Hopefully I can gather the courage to post some photos of myself later on... For most of my life I have hated photos of myself...so hopefully we will see...I'd like to post some from before January too...my wedding maybe...I was probably my largest then!
One Determined Diva
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