B's life

I can now confirm that Large is my new wardrobe size. The last time I can remember wearing a Large was probably 4-5 years ago. I might be around the same weight as then too. I remember weighing around 86-87kg which is roughly the same as now.

I believe whatever I am doing is working for me. I think this is a definitive progress as a few months ago I dropped from an XXL size to XL. If everything is going well I hope that in a few months I will be wearing a medium size or a tight fit sports shirt. All that is to be done is to carry on what I am doing and not to give up.

This loss of weight has mostly affected my trousers and jeans than my t-shirt. All of my trousers are too loose on me. To give you an idea, if I wear a belt on my jeans and if someone pulled my jeans down it will still go down as its barely hanging on me. Worst is that I cannot afford to pay for new trousers & jogging.

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This 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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Today i ran my first 5km straight with little rest as possible with an average of 9km/h

I had my sprints up to 13km/h for at least 1 min and had rests up to 2min.
I’ve also lost quite a bit of weight since i started this new programme of mine 2 weeks ago. I am currently 97kg from 101 which i was 1 week and a bit ago.

I feel great, very healthy and not to tired. It also seems that on the days I do get my rest I feel very down and lack of energy the following day. I think  I’m addicted to training, i just have to go down the gym even for a 30min run or weight, i just feel like i have to.

ill add some more to my training as soon as i get some time.

Overall i like what i have achieved so far in 2 weeks.!!

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Today I’ve done some strength training all around. Here is what I have done:

• 10 min warmup
• 4 sets on lat pullups
• 4 sets on triceps
• 3 sets on triceps+chest pushdowns
• 3 sets on quad
• 3 sets on quad curls
• 4 sets on chest push
• 3min rewarmup
• 3 sets of crunches
• 3 sets of leg raises

It seems that I now need to increase activity on my core and find new techniques, I will try to save up and pay for a personal trainer to teach me some new activities to do to keep me at it for a few weeks so that I don’t get bored.

Today I ate 2/3 of an ice-cream and threw the rest away, I was just craving for one after dinner. So the ice-cream intake just came around 120cal (its the mini magnum with double caramel.

I also started to feel some joint pain, I might get some jointace.

I am also planning on getting a new pair of shoes tomorrow