Image via WikipediaThis week I felt quite healthy, I kept off sandwiches, fast-food and processed food (microwave,etc…).
I stayed away from the usual weekly subway as I’ve learnt that the amount of salt in their sandwiches are quite high. A 12″ tuna sandwiche has around 6g of salt and you only need 9g. So basically if you’ve ate breakfast and dinner you’ve exceeded that amount.
I’ve also tweaked my program to include a mix of both after I’ve learnt that anaerobic exercise burns sugar that you just ate. So basically I have added a bit of weight lifting before my cardio on two of workout I’ve done this week. Also I started to do some home exercise such as crunches, weight lifting, press ups, russian twists (video), leg lunches and some shadow boxing (i should get a glove and pad when i get some more funds).
To warm up I just do some bicycle movement while laying on my back or do some on the spot run and shadow boxing. Same goes for my cool down. Then I do some stretches (here are some of them: http://exercise.about.com/cs/flexibility/l/bltotalstretch.htm )
I also found something that helped me get my head around weight loss/tone up. Basically when you start dieting you normally eat just below your daily BMR (mine is 2189 according to me new scale). You also learn that 1lb of fat is 3500cal. Now when you start eating less you start losing the pounds. But after a week you find that you are not losing anything anymore. This is basically telling you that your body adapted to the change. It taught itself to lower its burning rate to meet the new calorie intake. This makes you stable in your food intake and the only way to lose some is to reduce your food intake again which is dangerous. I also read that the only way to counter act this is to increase your activity, more specifically weight lifting and resistance training. These build muscle and that increase your daily burn as every 1lb of muscle burns 102 cal an hour. Therefore instead of lowering your burn rate you will increase your burn rate and then lower your body calorie intake by eating the same thing.
So basically mix diet with exercise to lose weight.
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