Fitness Challenge - November 15

Good Morning LW's, I thought I would start with a little quote this morning

"We have forty million reasons for failure, but not a single excuse.." ~ Rudyard Kipling

I am ready to tackle today guys in all areas...body, mind, heart, soul, spirit, and FITNESS...

Today after work, I have a date with my DH at the gym. I am going to lift weights and do cardio. My plan is upper body today finishing with a nice run on the treadmill.

What are your plans? 

Stay safe, warm, and have fun with your fitness today!! 

yeahhhhh Diana sounds like a plan today for u and dh
im still drinking my breakfast i will be going to the gym around 11ish am to do the usual
30 min eliptical burms 300 cal
30 min circuit machines nt sure what that burns
20 min free weights not sure what that burns
20 min on treadmill running 6.0 burns like 110 cal
i have a question how many calories should u burn when ur at a gym working out? now im curious
i know my former fitness trainer said an hour a day at the gym is plenty i usually am at the gym
1 hr 30 min to 2 hrs

Hey there sunshine! I'm not sure if the DH will think it's a great plan since I push him in the gym...lol but he's a big boy and can take it.

Your plan looks great...To answer your question, I don't think there is anyone out there that can tell you what you need to burn in the gym each session since everyone's performance is different and body's are different. Also to mention our goals are different too...

The best thing is to find out your Resting Metabolic Rate (RMR) for your stats (weight vs height). This will give you a baseline of calories needed to sustain your current weight if you just sat sedentary. Any deficit in caloric intake or caloric expenditure should produce weight loss. So for example if my RMR is 1250. I would either have to eat less than that and/or spend calories working out or being active. If I eat 1000 calories, I have a 250 calorie deficit and over a week would = 1750 calories = 1/2 pound loss (3500 calories = 1 lb) Now if I eat 1000 calories and burn off 250 calories in the gym the deficit now = 500 calories a day and if I do that 7 days... = 3500. **Note** you need to hydrate and nurish your body of course with proper foods...I usually drink a protein drink after my workout and make sure I've had a little snack before an intense workout. Don't want low blood sugar episodes happening in mid jaunt...

So time and intensity is up to you.  Your caloric goals are yours. My personal goals are if I can burn at least 300 calories in the hour...I'm good. I don't rest inbetween reps...I also do intervals moving one muscle group to another (back, chest, shoulders, biceps, triceps....then move back to back, chest, etc) wash rinse repeat. By the time I get to the back, I've rested that group enough to get through another rep. So I usually spend 30 min on weights...then crank out high intesity cardio AFTER weights so that the lactic acid doesn't build up in the muscles after lifting. A personal trainer shared that tip with me and I've been very successful with it.

What are your goals? Then I can tell you what I would do if it were me following your plan :)

Diana ,
my goal is simply to get to goal weight.
how do i find out my rmr? i think
my bmr is 1579 i think my daily caloric expenditure is 2340 i dont rem where i got these numbers from lol
i know for sure that i burn a lot more than 300 calories within 1 hr 30 min to 2 hrs . i wish i understood all the cal verses deficit etc grrrr

You can get a real good "guestimate" on your RMR by googling online RMR calculator. It will look at your height, weight, gender and age. My surgeon and other resources (gyms, etc)

With what you put in...you are burning more calories than you require to maintain provided that the numbers are darned close to accurate as needed. Heart rate monitors are great and MUCH better than the displays on the machine since all it does is look at the generic data (height, weight....not age or gender, etc)

So...if you burn 2340 calories a day (24 hrs) and only eat 1200...you are in a deficit of 1140 calories. That means over a 3-4 day period you are down a pound. Since to lose a pound you need to be in a deficit of 3500 calories.

Now it's not as simple math since we do things that slow the progress...high sodium, don't drink water, we drink coffee, etc. etc. that may slow down the process. Make sense? I know that if I drink just plain ole water and cut out the lattes and hot choc and reduce my sodium and keep an eye on all things I eat/drink...then the scale is much more forgiving. it's all so weird huh.

I hope this helped...pm me if you want more info  
I this stuff...I know I'm a geek!! 

Nothing. I'm taking this week off still to let my incisions heal. Maybe next week I'll try one day of zumba to see how it feels.

Um, Jody - is zumba a good way to dip your toe back in the exercise waters?  

[she asks with hands on hips]



Couldn't you start a bit lighter?  Like with a treadmill or something where you can control the movement a bit more and not have to swing your hips and stretch your skin and possibly harm incisions and and and???  



Smooches!  MWUH!!!

I second that Rosa!!! Maybe we should put her on light duty for now...lol  luv ya Angel!! 

Dang - you guys caught me being a slough....  Ok - maybe tonight if I don't get a better offer  I'll plan on going to the gym and walking on the treadmill.  That REALLY was my original plan...

I'm already having some pulling of my scar - just nothing I can do about it.  Its right at the crease where you sit and it folds....

I am going to my 1 hour Rep Reebok class tonight. It's fun and HARD. We use weights, exercise bands, and exercise balls. I may also try to get in 30 minutes on my elliptical before I go. I hadn't been on it in a while, but hopped on the other day and realized that I can get a great workout jus****ching TV.

Love the quote!