Continuation of last Blog!

 

So to finish my thoughts from two weeks ago-


I have since weighed myself and my total weight this morning is 208.8, down from 233 last December. That is a loss of 24.2 pounds! Yippee!!!

I tell you what- ever since I have stuck to the 1500 cals/day plan, except for weekends when I allow myself to splurge a bit, I have seriously been losing weight! Last week alone I lost 3.6 pounds. It feels wonderful to finally break that slump and realize what I was doing wrong, and how to make it right!! For a while I felt like I was doing what I should to have the weight melt off, but I didn't really think about the calorie aspect of it, just the exercise.

Another part to that is I haven't just done cardio like I was doing with Turbo Fire! That is my cardio, but I also switch it up with strength training which I think is where I'm noticing the most results. You MUST do strength training mixed with cardio to lose weight faster and gain that sexy lean muscle tone! It is true muscle weighs more than fat, but muscle BURNS fat faster!!!! So the more muscle mass you have, the faster you will lose- which is why guys have it easier in the weight loss department than women! NO FAIR!

Anywho, let me tell you what I've been doing this last month or so to really crank it into gear...


3-4x a week I have been doing cardio/strength training. Mixing it up of course. For example this week;

Tuesday: Turbo Fire Sculpt 30
Thursday: Turbo Fire either 30 or 45, maybe even 55 ez depending on time!
Saturday: some strength training, whether it be chalean extreme, 30 day shred, or turbo fire sculpt/tone.
Sunday: Cardio

What I will eat those days will vary- but I find it SOOO much easier to eat better on the weekdays when I have a schedule. It is hard on the weekends due to waking up later, having the day off work and running around with my boyfriend, having friends over at night, etc.
Therefore, during the week I will have my ON 100 % whey protein shake in Chocolate Mint flavor YUM!!!! I will mix that with Silk Almond Milk and a tbsp of ground cinnamon and it is DELISH!

I might have that for lunch as well or a salad with lean protein and my Bolthouse Farms Ranch dressing :) For dinner I will have another lean protein, like ground turkey burgers with chili sauce on top, broccoli or corn and cottage cheese and toast. It is very filling and good for me! At least for the most part and not a lot of calories, especially since for bfast and lunch I ate very minimal. Snacks I will have a chocolate bar from Medical Weight Loss that I absolutely adore, even though I don't follow the plan of approved foods they give me I am still losing- I basically just go there for the food :) Another afternoon snack might be an orange, or another protein shake! My protein shakes have 24g of protein per scoop, so having 3 of those a day I am up to 72g without having any other protein!

PROTEIN, PROTEIN, PROTEIN.... How important?!? I never realized it is CRAZY important for weight loss. Again, strength training gives you lean muscle, and PROTEIN protects lean muscle, making the combination dynamite!!! I am aiming for 85g a day of protein, because I read in one of my many diet books that for a 5'5" female that is ideal.

I will stop my banter now, sorry for being all over the place- just writing as I'm thinking, but let me leave you with this;

1. COUNT CALORIES!! Myfitnesspal on your smartphone is a superb place to start, it has become my go to every single day!
2. EAT MORE PROTEIN! If you think you've had enough..EAT MORE! I always thought I got sufficient amount of protein, boy was I wrong- and I have seen way more weight loss since upping my daily dose!
3. EDUCATE YOURSELF! I have become what some people, including my boyfriend, could classify as obsessed with diet and nutrition! But, at least for me, that has kept me going. It keeps it in the front of my mind and the more I learn the more I want to share and the more I am able to incorporate into my own life. Not just eating lean cuisines for bfast, lunch, dinner and doing nothing else like years ago and wondering why the scale won't budge or why I always gain it back- I am honestly seeing the most difference in years... I am inching closer and closer to under 200 and I swear I will cry when that happens. It has been 5 years since I was under 200 and it is approaching.....FAST! So read up, watch youtube videos, learn what works for other people and see what will work for you!

I am not on a crazy fad diet, I am giving my body what it wants/needs to lose weight. Yes, I could add more fruits and veggies because I only eat them once a day as of now, but for now, I am enjoying this ride and even have had 2 people this last week at work comment on how skinny I look :) :) :)

It is hard work- but I am so happy! I wish I had found this little gem of counting calories and protein months ago, who knows where I'd be!!! I have promised myself that once I get to 192 (20 pounds lighter than me at 212) I will buy myself a bike or exercise machine! I want to give myself motivation and reward myself with something to help me continue on this path!


Sorry for the novel :)

-linds

Finally noticing...

I have had a rough couple months in the weight loss department.. I was working my butt off 6 or even 7x a week and didn't notice much of a difference at all! Mind you, I was 233 pounds so I definitely had a lot to lose and didn't understand why it wasn't coming off! Looking back I feel like such a fool because I was STILL eating, and drinking alcohol the same as it'd been..

YOU CAN'T DO THAT!!!! When you are trying to lose weight, you MUST think and act like the size of the person you want to become. I read in another blog somewhere that if you want to be a 120 pounds you have to eat like 120 pound person. They have great sites, like the American Cancer Society (Will get the link for you later) that has a place for you to enter in your stats to see how many calories a day to eat to MAINTAIN. Well, instead of entering what you currently weigh, why not enter your goal weight- that way you'll see how many calories a day to eat! Smart huh? I loved that idea!!

Anywho, fast forward a couple months since I wrote you first.. I am down 22 pounds!!!! I don't feel like I'm down 22 pounds, but that's what the scale says so I believe it :) It took 4 months or so, but I have FINALLY realized that I can't just eat 2500-2800 calories a day. In my mind I saw I was burning 2900 a day from my BodyMedia Fit and thoughty "Hey atleast I'm under!" No wonder I wasn't losing any weight... to be under calories by 100 a day would take me FOREVER to lose 1 pound! I've had to fast-track that the last couple weeks, and strictly eat 1500-1600 a day. Total do-able plan, I don't know what I was thinking before!

I'm being a naughty girl and typing this blog at work, so I must sign off now and GO HOME! Will write back later about my upcoming progress.

'til next time-

linds

Hi blog-viewers! Below is a wonderful article about how staying physically fit can be beneficial for people going through cancer treatments by Melanie Bowen...

Have an Active Cancer Treatment

Every person can benefit from regular exercise, but people who are undergoing cancer treatments can expect their exercise routines to be even more beneficial. There are many exercises that cancer patients can participate in, including running. Mesothelioma, pancreatic cancer, and esophageal cancer are three of the most aggressive cancers; however, research has shown that running and being physically fit will help people to respond better to the treatment associated with these types of cancers. Although most cancer patients will not be able to participate in hours of strenuous exercises, light exercises will prove to be very beneficial to them. Regardless of how much running the patients do during their treatments, their main goal should be to keep their bodies active. Once the patients begin to easily handle their light exercises, they can increase the speed and intensity of their workouts.

Weight Control

One of the best benefits of running during cancer treatments is weight management. If people are overweight and have to undergo cancer treatments, the side effects will be much worse than someone who is of a normal weight. Consequently, many overweight cancer patients find themselves having to run daily in order to get their weight to an acceptable level, and many patients with a normal weight continue to run in order to keep their weight at its current level.

Toning Muscles

During cancer treatments, many of the muscles will begin to weaken. This will happen for many reasons. First, the person is sitting much more than usual. Second, the treatment is causing the body to become weaker. With running, the person will strengthen the muscles in all parts of his or her body.  Once these muscles are strengthened, the person will be less likely to experience broken bones or lacking the strength to undergo the treatment.

Organ Functions

Regular running will also increase the function of the patient’s heart and lungs. During chemotherapy and radiation, a lot of the organs will be weakened. As a result, the patients will experience fatigue, and in some cases, patients can experience restlessness, too. By exercising, patients who are fatigued will begin to develop more energy; on the other hand, restless patients will begin to sleep better at night. Getting adequate sleep is extremely important, and once the body is able to rest efficiently, it will begin to repair itself from the weak state that the cancer treatment has caused. Exercise has the ability to offset many effects that come along with cancer treatment.

Mental Health

Not only does exercise benefit a patient’s physical wellbeing but, it also significantly contributes to his or her mental health. One of the main ways that it does this is through relieving stress. Cancer is an extremely challenging disease; however, undergoing treatment for this disease can be even more challenging. Consequently, many patients will find themselves in a state of depression. However, when patients are active throughout the treatment process, their brain will be able to counteract the negative effects the cancer may cause. In some hospitals and cancer facilities, doctors and nurses use exercise to motivate the patients. Most patients desire to feel better, and the hospital staff helps to motivate them through exercise routines and the impact they can have on mood. Exercise releases endorphins into the body, which help improve mood and relaxation. As a result, patients are able to look forward to the day in which they have regained their health and returned to their normal activities.

Reduces Risk for Cancer to Return

The final reason that it is important to exercise during cancer treatment is because it will reduce the chances of the cancer recurrence. Cancer has the ability to spread to other parts of the body; however, by exercising, the body’s immune system will continuously strengthen. As a result, the body will then have the ability to continue to fight off any cancer cells that may try to invade the body.

Before the cancer patients begin to run, jog, swim, or participate in any other type of exercise, it is important for them to talk with their oncologist. Since some cancer treatments are very aggressive, patients will be limited to the amount of exercise that they can do each day. By consulting with their oncologist, they will know the safest exercise routine that they should undergo.