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Post by tomsie on Jan 2, 2022 23:11:42 GMT
I Just thought I'd list some of my goals for the year before logging my workouts
Goal 1: Exercise for 45 minutes on average every day for the rest of this month. If I do over 45 min of exercise in a day I can carry this over to make up for a day when I do less.
Goal 2: Don't injury myself whilst exercising. If I feel my joints getting over sore I'll stop doing that exercise.
Goal 3: Go to my personal trainer twice a week. While there follow his plan to increase my strength and HIT Cardio.
Goal 4: Enjoy myself when exercising, I'm free to exercise how I Like and exercises I enjoy is better than no exercises.
Goal 5: Use any exercise I like for this month. I'll learn how to exercise from doing. As a forum member said using no routine as the routine, having no gaol as the goal. My aim is just to move my body as much as I can.
Goal 6: Record data on the workout. To start off with I aim to record how long I workout, my heart rate, and the calories burned And to try and reflect afterward on how the workout has gone.
Goal 7: Stay in the moment when exercising.
Goal 9: Connect with my Higher Power so as to develop my character. When problems thoughts come up when exercising or I feel like quitting pray to God for help and pray for other people with similar problems.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,719
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Post by pierinifitness on Jan 3, 2022 1:15:00 GMT
Great job of articulating your goals and identifying how you’ll measure. Now you just have to show up and do the work. I’ll be following your journey if you choose to share. And, I’ll be privately cheering for you.
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Post by mr potatohead on Jan 3, 2022 2:37:07 GMT
Goal #8 is my favorite, Tomsie m8!
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Post by tomsie on Jan 3, 2022 11:28:58 GMT
Thanks, Pierini for your support and Mr. Potatohead for your post it made me laugh. Today the 3rd of January I weigh 21 stone 12 pounds, 306 pounds, 138.8kg. My BMI is 43.9 which means I’m morbidly obese which is a real wake-up call. I've lost 7 pounds (around 3kg) since the 22nd of October 2021. And am delighted to have lost some weight and not to have put on any weight over Christmas. I’ve been off sugar flour and wheat for a week now and I feel a lot better. Today is the day I start putting in the work and start following my goals explained in the previous post.
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Post by tomsie on Jan 3, 2022 11:30:25 GMT
Exercised for 54 minutes this morning I keep exercising with as little rest between exercises and sets as possible. My body was stiff in the morning so I did some, joint mobility, touched my toes, and did some step-ups on a tyre and general movement to get the body ready for the workout.
Did 3 circuits of steps up, skipping, curling, and pressing two 4kg dumbbells while walking Did 3 circuits of glute bridges and crunches Did 4 circuits of Steps up on a tyre, and shadowboxing.
My resting heart rate is 66 My average heart rate during the workout was 89 BPM I burned 388 Calories and worked up a good sweat during the workout.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,719
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Post by pierinifitness on Jan 3, 2022 13:55:09 GMT
Tomise, you're off to a great start with your journal; keep up the good work. Here are several comments if I may:
You're resting heart rate seems at a good point given your obese status. Many people having your girth have a much higher resting heart rate.
I was surprised that your heart rate wasn't higher during exercise. How are you measuring it? With a watch heart rate monitor? If so, do you have a chest strap? My experience, which is substantial, is that a chest strap gives the best readings. I'm a heart rate monitor junkie and have been using one for years.
The calories you burned during your workout seems sensible given what your workout was. I know you may still be in the beginner phase of your journey but believe that as you gain some fitness, you'll be able to do more and burn more. I don't know how practical it is but believe for someone like you, a daily brisk walk of 30 to 60 minutes is probably one of the best things you can do during your weight loss journey.
Another great exercise activity, walking outdoor or doing indoors, is Dr. Leonard Schwartz's HeavyHands workout. I do this workout infrequently nowadays but there was a time when I tried to do it weekly. I use a pair of 5-lb. dumbbells but a beginner might want to start out with a lighter pair. Here's a demonstration of one such workout that I designed many years ago which consists of 7-movements with each movement done for one minute. For a beginner, one minute might be too much so perhaps every 15 to 30 seconds might be a better time interval. Regardless, I think a total workout of 30 minutes is a good place to start with it.
Are you tracking your calories? Some people can accomplish their weight loss goal not doing so but I highly recommend it. I may have suggested previously the MyFitnessPal app. I highly recommend it. Managing this part of the weight loss component will bring you more success than the exercise part; at lease in my opinion. Your weight loss thus far is admirable but honestly, a person starting off with your excess weight can easily lose more than 1-lb. a week; sorry I don't do this stone thing.
Finally, while the support you have received here thus far has been enthused and helpful, I honestly believe a forum where you'll get much more support, and which is much more active is the MyFitnessPal Community Forum. I hung out there for a while until I was banned! Yup, banned! The community forum is a woke-like place, very unlike here and some of the things I said weren't tolerated by the woke-power brokers. Nonetheless, there are countless people sharing there who have been playing the weight reduction game for a long time and they offer some great support and suggestions.
Blah, blah, blah; I'll stop for now. Let me know if you have any questions. Again, I'll be privately cheering for you. Enjoy your day and know you can do it!
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Post by tomsie on Jan 3, 2022 18:31:09 GMT
Inspired by Pierini's last post and because it was a bank holiday I got a second workout in today. I exercised for 27min burned 299 calories my average BPM was 98 and my max BPM was 117.
I had two 4kg Dumbells which were a bit heavy and fatigued the muscles so I decided to do skipping after each of the 7 heavyhands exercises to keep the heart pumping and give the muscles time to recover. I only did one circuit and tried my best to do the exercises in order. I didn’t time myself. I just kept going until I got tired then moved to the next exercise.
The Heavyhand exercises were surprisingly easy on the joints and with the skipping gave the heart and lungs had a good workout and seemed to burn a lot of calories in a short time.
Exercise 1: alternating pump and curl Exercise 2: skipping Exercise 3: side lateral raises Exercise 4: skipping Exercise 5: front butterflies Exercise 6: skipping
Exercise 7: alternating front punches Exercise 8: skipping Exercise 9: forward leaning tricep kickback Exercise 10: skipping Exercise 11: alternating cross uppercut punches. Exercise 12: skipping Exercise 13: Double overhead presses Exercise 14: skipping Thanks, Pierini for your comments you know your stuff ill answer your suggestions and questions soon.
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Post by tomsie on Jan 3, 2022 23:41:42 GMT
Hi Pierini and other members I have nothing to lose and I think my identity is hidden so I can be as honest as possible. I'm measuring my heart rate with a Fitbit that was given to me as a present this Christmas. In a few months time, I'm open to get a more accurate heart rate monitor that's not too expensive what model would you recommend I buy? Hopefully, you are right and if I put in the effort I'd be able to burn more and more calories as I get fitter. Life is funny I've my mental health challenges I have a diagnosis of schizophrenia (I hear voices). The voices sort of make some stuff easy for me to do and other harder (sort of like OCD). Life is complicated at the moment it's easy for me to work out at home or go to personal training or get in little walks. But daily to do 30 to 60 minutes walks would be tough for me to do even though it's great for weight loss. My goal is daily to do 45 min of exercise at home or in the gym. Thanks for the video of the 7 heavyhands movements I really enjoyed doing the workout earlier today and have bought lighter dumbells Each dumbbell weighs 2kg or 4.4 pounds. I'm looking forward to doing more heavyhands it really added structure to my workout. When I lost the 7 pounds my diet was pretty poor and except for adding little walks into my day I just went to personal training twice a week. In the past 2 weeks, I've nailed the food plan down pretty well. Here's a link to the Food addicts anonymous food plan faacanhelp.org/newcomers/tools-of-recovery/faa-food-plan/#foodplanguide If you click under the picture of the heart, Written there is FAA FOOD PLAN GUIDE with a + If you click on that it gives a breakdown of what is on the food plan. At the moment I just eating Abstinelty. When I did this before the weight just fell off me. I'd like to give it ago being abstinent and exercising and see how much weight I've lost when I weigh myself in 2 weeks or in a month's time. Thanks for the link to my fitness pal community that was very good of you. I go to at least two 12 step food meetings a weeks make around 3 or 4 phone calls a week and like an alcoholic, I have a sponsor who helps me with the food the 12 steps, and with life. It's just the exercise part for a while I need to get a bit of guidance on for a while. I hope to learn as I go with the exercise. As a friend used to say to me Rome wasn't built in a day. I really think I'm on the right track now. The question I have is where do I go from here? And have any forum members any advice or questions for me. Really appreciate the advice support and kind words. Tomsie
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Post by BigBruvOfEnglandUK on Jan 4, 2022 4:17:56 GMT
having no gaol as the goal. Yeah, no jail is probably a good idea, Tomsie m8.
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Post by BigBruvOfEnglandUK on Jan 4, 2022 4:39:35 GMT
My body was stiff in the morning so I did some, joint mobility, touched my toes, Toe touching is not a good idea in the morning. Especially if you are stiff. I don't think it's a great thing to be doing at anytime really. I used to be able to touch my knees with my nose but one morning I still put my back out when I was stretching. I do no stretching whatsoever these days and my joints feel far better for it. If you want to loosen up your joints do some exercise, not stretching, Tomsie m8.
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Post by mr potatohead on Jan 4, 2022 6:17:24 GMT
"If you're not twisting, you're not exercising." Pete Wagner Gentle twisting exercise such as can be found in Qigong exercise and during hanging are wakeup-type exercises I like. Qigong means "self healing, moving meditation" per the Qigong Institute. I have recently (yesterday) begun to do my own version of "star squats" (wonder where that ides came from?), except that I do an alternating crossing of my arms (wave) at the top and bottom, but my feet don't leave the surface (no jump). I started by using it for stimulation after sitting, but may do it occasionally in the morning, with a hang. It feels good and invigorating.
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Post by mr potatohead on Jan 4, 2022 6:28:57 GMT
I break up my day throughout with exercise sessions but, in general, the more intense the exercise, the shorter the session time and the milder the exercise, the longer I may go.
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lardy
Caneguru
Posts: 576
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Post by lardy on Jan 4, 2022 12:33:15 GMT
My body was stiff in the morning so I did some, joint mobility, touched my toes, Toe touching is not a good idea in the morning. Especially if you are stiff. I don't think it's a great thing to be doing at anytime really. I used to be able to touch my knees with my nose but one morning I still put my back out when I was stretching. I do no stretching whatsoever these days and my joints feel far better for it. If you want to loosen up your joints do some exercise, not stretching, Tomsie m8. I agree with this, when I did tae kwon do people were stretching before they were warmed up all the time and the amount of ligament injuries these guys picked up was astonishing.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,719
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Post by pierinifitness on Jan 4, 2022 14:47:42 GMT
Hi Pierini and other members I have nothing to lose and I think my identity is hidden so I can be as honest as possible. I'm measuring my heart rate with a Fitbit that was given to me as a present this Christmas. In a few months time, I'm open to get a more accurate heart rate monitor that's not too expensive what model would you recommend I buy? Hopefully, you are right and if I put in the effort I'd be able to burn more and more calories as I get fitter. Life is funny I've my mental health challenges I have a diagnosis of schizophrenia (I hear voices). The voices sort of make some stuff easy for me to do and other harder (sort of like OCD). Life is complicated at the moment it's easy for me to work out at home or go to personal training or get in little walks. But daily to do 30 to 60 minutes walks would be tough for me to do even though it's great for weight loss. My goal is daily to do 45 min of exercise at home or in the gym. Thanks for the video of the 7 heavyhands movements I really enjoyed doing the workout earlier today and have bought lighter dumbells Each dumbbell weighs 2kg or 4.4 pounds. I'm looking forward to doing more heavyhands it really added structure to my workout. When I lost the 7 pounds my diet was pretty poor and except for adding little walks into my day I just went to personal training twice a week. In the past 2 weeks, I've nailed the food plan down pretty well. Here's a link to the Food addicts anonymous food plan faacanhelp.org/newcomers/tools-of-recovery/faa-food-plan/#foodplanguide If you click under the picture of the heart, Written there is FAA FOOD PLAN GUIDE with a + If you click on that it gives a breakdown of what is on the food plan. At the moment I just eating Abstinelty. When I did this before the weight just fell off me. I'd like to give it ago being abstinent and exercising and see how much weight I've lost when I weigh myself in 2 weeks or in a month's time. Thanks for the link to my fitness pal community that was very good of you. I go to at least two 12 step food meetings a weeks make around 3 or 4 phone calls a week and like an alcoholic, I have a sponsor who helps me with the food the 12 steps, and with life. It's just the exercise part for a while I need to get a bit of guidance on for a while. I hope to learn as I go with the exercise. As a friend used to say to me Rome wasn't built in a day. I really think I'm on the right track now. The question I have is where do I go from here? And have any forum members any advice or questions for me. Really appreciate the advice support and kind words. Tomsie To answer your question of where do you go from here; just show up daily and do it. Use measures to motivate. Have your long-term goals but daily ones too because eventually, little by little becomes a lot. pierini-fitness.blogspot.com/2019/09/little-by-little-becomes-lot.html?m=1
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Post by tomsie on Jan 4, 2022 23:12:51 GMT
Today was a good day ate healthy no sugar flour or wheat. Did a bit of walking at work got over the 10,000 steps so was happy. Workout for 64 minutes total of 462 calories burned average BPM 85, max BPM was 100.
Did some quick joint mobility to warm up then did the 7 heavy hands exercises with two 4lbs dumbells one circuit for about 36 min taking a little rest between exercises.
Then did a circuit of step-ups on a car tyre after that making up my own heavy hands moves. Even though the car tyre was low it actually did a good job of keeping the heart rate up to around 93 BPM on average. I wouldn't have known that unless I had the heart monitor and it's fairly easy on the joints. I've ordered a cheap fitness step from Amazon so hope to increase the height to get more of a workout. Finished with some glute bridges, as a safer way to exercise the back than touching my toes.
What kept me motivated was the accountability of this forum and I want to average out at a bit over 45 minutes of exercise every day over the month so I might do more today to make up for a day when I couldn't get much exercise in. On reflection the exercise was consistent but would have felt better if I put in an exercise like a bit of skipping to raise up the max BPM for a short period.
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