Subbing: HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
LEE
on 9/28/11 2:58 am
on 9/28/11 2:58 am
Filling in for Marcia~~~~~~~~~~~~~~~~~~~~~~~~~~>
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. Have you counted your blessings this week? Have you asked yourself if ingratitude has interfered with your goals for good health? Have you been ungrateful enough to take liberties with your plan? Liberties that can serve no productive purpose?
While it will vary by individual, a broad definition of ingratitude would be repeatedly expressing behaviors that if allowed to persist would result in the opposit of your health goals. The opposit leads us right back where we started.
Keep moving forward folks. Be greatful for this opportunty. Don't waste it. Have no regrets.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. Have you counted your blessings this week? Have you asked yourself if ingratitude has interfered with your goals for good health? Have you been ungrateful enough to take liberties with your plan? Liberties that can serve no productive purpose?
While it will vary by individual, a broad definition of ingratitude would be repeatedly expressing behaviors that if allowed to persist would result in the opposit of your health goals. The opposit leads us right back where we started.
Keep moving forward folks. Be greatful for this opportunty. Don't waste it. Have no regrets.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
Salty Pickle a.k.a. Lee
LEE
on 9/28/11 3:03 am
on 9/28/11 3:03 am
Well folks I made it through one full week of Extreme Fat Smash. I am now on day 8 and it is going really well.
So you want to know what I lost in my first week ???? 6.5 Pounds lost as of this morning. My goal for next week is three pounds and I am working my butt off to make it.
I ran this morning for 20 minutes, took my osteo-tri flex to make sure my knees woudn't hurt and i'm feeling really good right now. I will also workout again later this after noon.
What Yall Doing?
Salty Pickle a.k.a. Lee
Congrats on sticking to EFS and on your 6.5 lbs lost. I'm not losing but thank God I'm not gaining. I exercise for an hour most days which is a big accomplishment for me. 30 minutes attempting yoga at 5:00 am and 30 minutes attempting body electric at 5:30 am. Some mornings I add the treadmill and some mornings I skip the yoga. I am enjoying myself, hoping to soon get help from my lapband. Aint life grand.
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
I have been missing in action. I was doing good challenging myself each month with working out 7 days a week. Then I fell off when I begin to work three weeks ago. I have been too tired to exercise, but I am going to get back on it. Eating has not been good. I enjoy junk foods, and a little vodka from time to time, but I am trying to get back on track with that too. Lee you are doing good.
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