You would think that following my doctor’s dietary advice would be easy. After all, there’s no weighing, measuring, calorie counting or special foods-just eat as much as I want of whatever I feel like, whenever I’m hungry. Over the past month I’ve come to realise it’s not as easy as it sounds.
Knowing when I’m hungry has proved to be a real challenge. As has knowing when I’ve had enough. The only aspect of the plan that I’ve not had a lot of difficulty with is eating whatever I feel like-though because this is the real world that often translates to whatever appeals to me most out of what’s available in the cupboard. To be fair, I don’t keep anything in the cupboards that I wouldn’t be delighted to eat at some point, so I’m hardly denying myself with this limitation.
I surprised myself, not only with how easy I found it to follow my fancies and guiltlessly eat ‘special occasion food’ whenever, but also with my lack of desire for junk.
One of my main worries had been that given total food freedom I would eat my own body weight in chocolate pudding (or any of a hundred other fat-sugar-salt combinations that I have previously eschewed). When I raised this with my doctor he told me that maybe I would but it wasn’t something I should worry about. He suggested that after so many years of ‘deprivation’ I may very well indulge in an orgy of calories hitherto unknown and that is an important part of the process. My subconscious had to learn that there were no boundaries, if I wanted chocolate pudding I could have some, that there was no need to binge, I could always have more later if I wanted to. Eventually, he told me, my body would get tired of rubbish and I would start to want better quality food.
Needless to say, I didn’t believe him. I didn’t believe I would ever fancy the healthier, lower calorie option over the fat-laden nutritionally dubious option. Nor did I trust myself enough not to go on an endless life-long binge, conning myself with the idea that I had my doctor’s blessing to do so. This was the main reason I didn’t take his advice when he initially gave it to me. I had visions of myself laying on the beach four times my current size while the Greenpeace people tried to roll me back into the ocean.
What I’ve learned over the last month is that if I do really think about what it is I’d like to eat I end up having a fairly balanced diet. Sure sometimes it’s all about the chocolate pudding but other times I really do fancy yoghurt.
It did take a couple of weeks to come around to the idea that eating the chocolate pudding for lunch was okay. Years of sensible eating and unconsciously weighing up the nutritional qualities of different foods was not an easy habit to break. Then one morning the penny dropped. It was ‘sensible’ eating that had kept me fat all these years. I haven’t looked back.
When I weighed in this morning I was pleased to note that I hadn’t gained weight. Neither had I lost any. I am at exactly the same weight as I was at the beginning of the month. And given that this month included Easter, when I ate an entire Terry’s Chocolate Orange, and more take away/junk food than the previous six months combined, that’s not a bad result.
I still want to lose the excess kilos I’m carrying around and I feel confident that my new relationship with food will eventually see that happen.-Lynn
Friday, April 30, 2010
Monday, April 19, 2010
Confession
The last ten days or so have been an abject failure - no meaningful exercise (unless you count a saunter to the shops, and I don't), combined with really poor eating, have meant that I didn't even weigh in last week. Why? I have no idea, and I really need to work it out or this is going to happen again and again.
However, it's a new day and a new week, and I've climbed back on board, with a pre-breakfast work out, healthy meals thus far, a plan for dinner out tonight with friends (minestrone or fish, no wine or dessert, and only one piece of bruscetta), and a new challenge. Yes, it could be argued that I'd do better only changing one thing at a time, and I think that position has decided merit. But I've been inspired by Lynn, my cousin, and last night's Biggest Loser finale. So in addition to restarting the 12WBT exercise program, creating a diet regimen that has a realistic caloric intake* and documenting both of these on CalorieKing, I'm also starting the Couch to 5K.
C25K is a program designed to get inactive people up and running 5k or 30 consecutive minutes in around 9 weeks. Lynn did it last year, which I found very impressive, as she's not a born runner and I never really bought the concept before that. The emphasis is on a slow, sustainable pace - no more that thrice a week, no longer or further than the plan, and a strongly encouraged option of repeating weeks until each stage is comfortable before moving on to a more vigorous level.
I can walk for miles without a problem, and will be reincorporating this into my regular routine when I return to work next week, but I've never liked running. I was very compliant at school, except for the time I put my foot down in year twelve and refused to run cross-country around the school perimeter, and that was when I was unfit and a little chubby but (though I didn't realise it at the time) normal weight. And now, over twenty years later? Between the discomfort, the public spectacle, my lack of co-ordination, and some quite significant secondary sexual characteristics, the whole thing's frankly unattractive. It doesn't help that the last time I ran a managed to fracture a couple of hand bones.
But it's only twenty minutes, there's a park five minutes away, it's a gorgeous day, I have a sports bra, and I don't need to run for more than ninety seconds at a time. And as Lynn said, it's about the time, not the speed. So Week 1, Day 1 is about to begin... - Alex
* based on my height, weight, age and physical activity, various online calculators have estimated this at between 1,700 and 2,115 calories per day. I'll be aiming a little lower than that and, like Jillian Michaels suggests, varying the actual count each day
However, it's a new day and a new week, and I've climbed back on board, with a pre-breakfast work out, healthy meals thus far, a plan for dinner out tonight with friends (minestrone or fish, no wine or dessert, and only one piece of bruscetta), and a new challenge. Yes, it could be argued that I'd do better only changing one thing at a time, and I think that position has decided merit. But I've been inspired by Lynn, my cousin, and last night's Biggest Loser finale. So in addition to restarting the 12WBT exercise program, creating a diet regimen that has a realistic caloric intake* and documenting both of these on CalorieKing, I'm also starting the Couch to 5K.
C25K is a program designed to get inactive people up and running 5k or 30 consecutive minutes in around 9 weeks. Lynn did it last year, which I found very impressive, as she's not a born runner and I never really bought the concept before that. The emphasis is on a slow, sustainable pace - no more that thrice a week, no longer or further than the plan, and a strongly encouraged option of repeating weeks until each stage is comfortable before moving on to a more vigorous level.
I can walk for miles without a problem, and will be reincorporating this into my regular routine when I return to work next week, but I've never liked running. I was very compliant at school, except for the time I put my foot down in year twelve and refused to run cross-country around the school perimeter, and that was when I was unfit and a little chubby but (though I didn't realise it at the time) normal weight. And now, over twenty years later? Between the discomfort, the public spectacle, my lack of co-ordination, and some quite significant secondary sexual characteristics, the whole thing's frankly unattractive. It doesn't help that the last time I ran a managed to fracture a couple of hand bones.
But it's only twenty minutes, there's a park five minutes away, it's a gorgeous day, I have a sports bra, and I don't need to run for more than ninety seconds at a time. And as Lynn said, it's about the time, not the speed. So Week 1, Day 1 is about to begin... - Alex
* based on my height, weight, age and physical activity, various online calculators have estimated this at between 1,700 and 2,115 calories per day. I'll be aiming a little lower than that and, like Jillian Michaels suggests, varying the actual count each day
Thursday, April 15, 2010
Walk Away the Pounds-Walk and Kick
From the cover-
Interval training really boosts that calorie burn, uses more major muscle groups and gets you to your weight-loss goals FAST. This 30 minute, high-energy walking workout adds short bursts of fun and easy kickboxing moves that make exercising anything but a little walk in the park. After a quick warm-up, we’ll alternate a brisk walking workout with two-minute sessions of kicking, stretching and boxing that’ll make your body say, “Whoa, the couch potato days are officially over!” Trust me, you will not need to ask whether or not you’re getting a terrific, total-body conditioning—every muscle you’ve got will remind you that you are!
It is no secret that I have difficulty moving all four limbs in unison, so a dvd based around walking without any of the more complex aerobic steps sounded just the thing for me. The entire routine is founded on four basic moves that even the most uncoordinated can master with ease. Indeed, I managed to follow the instructions without trouble at all.
While it is not indicated by the lead instructor, it quickly becomes obvious as the program gets underway that three different levels of intensity are being demonstrated. I followed along at the intermediate level in the beginning but when this failed to get my heart rate up I switched quickly to the advanced level. But it made little difference. The effort required to complete the moves I found to be minimal and it was only in the final two minutes before the cool down that I began to feel that I was starting to work. Perhaps I’m fitter than I thought but I certainly didn’t feel that I was getting total-body conditioning at any time during the program and my muscles certainly didn’t tell me otherwise later.
This would be a great dvd for the complete novice. The simple steps are very easy to follow and even the high intensity option isn’t beyond the capability of the beginner.
This dvd is part of a series all based around the walking routine concept. And while I suspect anybody with any coordination to speak of would get bored by them quickly, I would be interested in trying out one of the titles aimed at the more advanced exerciser.-Lynn
Interval training really boosts that calorie burn, uses more major muscle groups and gets you to your weight-loss goals FAST. This 30 minute, high-energy walking workout adds short bursts of fun and easy kickboxing moves that make exercising anything but a little walk in the park. After a quick warm-up, we’ll alternate a brisk walking workout with two-minute sessions of kicking, stretching and boxing that’ll make your body say, “Whoa, the couch potato days are officially over!” Trust me, you will not need to ask whether or not you’re getting a terrific, total-body conditioning—every muscle you’ve got will remind you that you are!
It is no secret that I have difficulty moving all four limbs in unison, so a dvd based around walking without any of the more complex aerobic steps sounded just the thing for me. The entire routine is founded on four basic moves that even the most uncoordinated can master with ease. Indeed, I managed to follow the instructions without trouble at all.
While it is not indicated by the lead instructor, it quickly becomes obvious as the program gets underway that three different levels of intensity are being demonstrated. I followed along at the intermediate level in the beginning but when this failed to get my heart rate up I switched quickly to the advanced level. But it made little difference. The effort required to complete the moves I found to be minimal and it was only in the final two minutes before the cool down that I began to feel that I was starting to work. Perhaps I’m fitter than I thought but I certainly didn’t feel that I was getting total-body conditioning at any time during the program and my muscles certainly didn’t tell me otherwise later.
This would be a great dvd for the complete novice. The simple steps are very easy to follow and even the high intensity option isn’t beyond the capability of the beginner.
This dvd is part of a series all based around the walking routine concept. And while I suspect anybody with any coordination to speak of would get bored by them quickly, I would be interested in trying out one of the titles aimed at the more advanced exerciser.-Lynn
Sunday, April 11, 2010
Dance Off the Inches: Sizzling Salsa - Stella Sandoval
From the cover:
I did manage to keep up with Stella and her five bodacious friends for the first fifteen minutes or so of Sizzling Salsa, but then quit. I think this was partly because I didn't feel at all like I was working out, partly because peppy American is always a challenge, and mostly because I felt wholly unsexy. Yes, those rotating hip thrusts did look great, but I felt more like an unsuccessful and unwieldy caterpillar shaking off cocoon remnants than a hot Latina with all the right moves.
This absolutely says more about me, my issues and my inability to do two things with my body at once (don't even think of me and the piano) than it does about the DVD itself. I plan on returning to this program once I'm a little fitter, and little more confident and, most importantly, a little more coordinated. - Alex
Review: It's no secret that I'm something less than the Queen of Co-ordination - though I can usually manage to synchronise my arm and leg work, the grapevine is still sadly beyond me, and nobody's knocking my door down to compete on So You Think You Can Dance, what with my utter lack of rhythm and all. But I like the idea of working out while having fun and improving my co-ordination.Getting Fit Doesn't Have To Feel Like Work. Anyone can dance off the inches - we've made it easy. Just 10 moves are all you need to dance this sizzling routine - and we'll show you how! No matter what your age or fitness level, you can have a great time while dancing your way into great shape! You'll want to do this program again and again because it's just FUN - and that's the secret.
I did manage to keep up with Stella and her five bodacious friends for the first fifteen minutes or so of Sizzling Salsa, but then quit. I think this was partly because I didn't feel at all like I was working out, partly because peppy American is always a challenge, and mostly because I felt wholly unsexy. Yes, those rotating hip thrusts did look great, but I felt more like an unsuccessful and unwieldy caterpillar shaking off cocoon remnants than a hot Latina with all the right moves.
This absolutely says more about me, my issues and my inability to do two things with my body at once (don't even think of me and the piano) than it does about the DVD itself. I plan on returning to this program once I'm a little fitter, and little more confident and, most importantly, a little more coordinated. - Alex
Friday, April 9, 2010
Beginner's Workout - the Australian Biggest Loser trainers
This low-impact, hour long DVD covers all the bases, from warm up through cardio, weights, strength training and cool down, directly targeted at very beginning exercisers.
What worked for me: The focus is very clearly on beginner exercisers who are unfit and new to working out - each part of each exercise is explained, with nothing taken for granted about form. Every exercise is demonstrated with varieties of difficulty, from the opening warm up where viewers can opt for walking in place rather than in a circle, to the plank (where the easiest option is lying supine and pulling in the abdominals. With one, optional, exception, the entire workout is no- to low-impact, and there's frequent reinforcement that the aim is progressive improvement - sweating and huffing are desirable signs that you're working hard, and the overall approach is supportive rather than aggressive and confrontational. There are explanations about how some of the exercises work, which muscles are being used, and discussion about balancing work on one muscle group with complementary work. There was also a caution about people with hypertension seeking medical advice before attempting to use handweights above heart level.
What could have been improved: I didn't buy a couple of the instructor-as-viewer moments (Michelle saying during a stretch that she couldn't reach her toes, or that she found doing the stage 2 pushups hard), but appreciate that this could be reassuring for the intimidated novice.
Overall: I think this is an excellent introduction to cardio and strength exercise for unfit novice and beginner exercisers (like me), or those re-entering exercise after a break. I was breathing hard during the boxing section, and worked up a sweat during the floor work. This DVD introduces exercises used later in the series, and though I've started out of order I imagine the three Australian Biggest Loser DVDs segue nicely as one's stamina and strength increase. - Alex
What worked for me: The focus is very clearly on beginner exercisers who are unfit and new to working out - each part of each exercise is explained, with nothing taken for granted about form. Every exercise is demonstrated with varieties of difficulty, from the opening warm up where viewers can opt for walking in place rather than in a circle, to the plank (where the easiest option is lying supine and pulling in the abdominals. With one, optional, exception, the entire workout is no- to low-impact, and there's frequent reinforcement that the aim is progressive improvement - sweating and huffing are desirable signs that you're working hard, and the overall approach is supportive rather than aggressive and confrontational. There are explanations about how some of the exercises work, which muscles are being used, and discussion about balancing work on one muscle group with complementary work. There was also a caution about people with hypertension seeking medical advice before attempting to use handweights above heart level.
What could have been improved: I didn't buy a couple of the instructor-as-viewer moments (Michelle saying during a stretch that she couldn't reach her toes, or that she found doing the stage 2 pushups hard), but appreciate that this could be reassuring for the intimidated novice.
Overall: I think this is an excellent introduction to cardio and strength exercise for unfit novice and beginner exercisers (like me), or those re-entering exercise after a break. I was breathing hard during the boxing section, and worked up a sweat during the floor work. This DVD introduces exercises used later in the series, and though I've started out of order I imagine the three Australian Biggest Loser DVDs segue nicely as one's stamina and strength increase. - Alex
Wednesday, April 7, 2010
Weigh in
I've not had the best week - I've decided not to tell my family that I've embarked on a lifestyle change, because I'm not that keen on scrutiny and support. Which meant that, between waiting to hear whether or not I was required to dogsit (not) and then hosting my mother when she was locked out of her place, I did not workout over Easter. Not only that but pretty much as soon as she'd got I was into the sweet food - as Lynn pointed out, see a connection?
I think I may have finally realised, too, that I can no longer keep chocolate at home and ration it out. I used to be able to, in the days when (like Lynn now) I ate what I felt like when I felt like it. Now it all gets nibbled away in an evening, which is what happened to the family-sized block of Coles' peppermint chocolate, which was on sale yesterday afternoon and reduced to crumbs by last night.
So I was a little surprised, albeit pleased, to find a 600g loss this morning. I do have to remind myself that a) that's the recommended rate of weight loss and b) The Biggest Loser has distorted my perception of what a good loss is.
And I do feel a little inspired to get back on the horse - today I found the three Biggest Loser (Australia) workout DVDs in a set at Rebel Sports, for only $40 when each disc is retailing for $30. I also bought a new pair of goggles, and Michelle Bridges' toning DVD so watch out for reviews over the next few days. I was a little shocked at the price of steps and kettle bells at Rebel, and will do a little shopping around, but I still intend doing the Jillian Michaels work out of ridiculousness at some, fitter, point, and am interested in the benefits of kettle bell training.
And though I haven't done a workout yet this week, I did walk home from a brief stop by work, winding along the Yarra for half an hour, inspired by the joggers and dampened by sweat. I'm afraid I'm getting less fit over time, rather than more, as the walk seemed no easier, but I suspect it was faster, and I had several kilos in my backpack. Perhaps it's time to repeat the 12WBT series, and see if there's been any improvement in my endurance, speed, strength and flexibility. Or maybe I'll leave that until I'm feeling a little more consistent - Alex
I think I may have finally realised, too, that I can no longer keep chocolate at home and ration it out. I used to be able to, in the days when (like Lynn now) I ate what I felt like when I felt like it. Now it all gets nibbled away in an evening, which is what happened to the family-sized block of Coles' peppermint chocolate, which was on sale yesterday afternoon and reduced to crumbs by last night.
So I was a little surprised, albeit pleased, to find a 600g loss this morning. I do have to remind myself that a) that's the recommended rate of weight loss and b) The Biggest Loser has distorted my perception of what a good loss is.
And I do feel a little inspired to get back on the horse - today I found the three Biggest Loser (Australia) workout DVDs in a set at Rebel Sports, for only $40 when each disc is retailing for $30. I also bought a new pair of goggles, and Michelle Bridges' toning DVD so watch out for reviews over the next few days. I was a little shocked at the price of steps and kettle bells at Rebel, and will do a little shopping around, but I still intend doing the Jillian Michaels work out of ridiculousness at some, fitter, point, and am interested in the benefits of kettle bell training.
And though I haven't done a workout yet this week, I did walk home from a brief stop by work, winding along the Yarra for half an hour, inspired by the joggers and dampened by sweat. I'm afraid I'm getting less fit over time, rather than more, as the walk seemed no easier, but I suspect it was faster, and I had several kilos in my backpack. Perhaps it's time to repeat the 12WBT series, and see if there's been any improvement in my endurance, speed, strength and flexibility. Or maybe I'll leave that until I'm feeling a little more consistent - Alex
Monday, April 5, 2010
The Biggest Winner: Shape Up Front – Jillian Michaels
From the cover:
The preamble strongly recommends watching the DVD through once before attempting, which wasn’t a problem, because unfortunately there’s no indication on the cover that you need equipment – hand weights, which I have, and a step bench, which I don’t. The bench is an integral component of this program, featuring in around 80% on the exercises. I have been stirred to buy a stepper, though so far have been unable to find one three-feet long as suggested (72cm is the closest I’ve tracked down thus far).
What I liked: there’s no question this is an intense workout – I felt breathless just watching the routine, and the team of very fit participants looked like they were working hard; one of the team does modified versions of around 10% of the exercises
What could have been improved: an indication on the cover that equipment is needed; flagging that this is aimed at intermediate and advanced levels; any kind of suggestion that you could work at a less intense pace; an opportunity to check pulse rate.
Overall: I quite like the idea of coming back to this DVD collection in a couple of months, when I’ve got increased strength and fitness. I quite liked Jillian’s style and certainly think the program’s doable, but not quite yet - Alex
the first of five fabulous DVDs in the Jillian Michaels fitness collection, The Biggest Winner, How to Win by Losing, Shape Up – Front gets your body moving and your blood flowing with a lower and upper body workout to make your body burn twice as many calories – so you’ll melt off the fat and lose the weight. You can win by losing with Jillian Michaels, TV’s toughest fitness trainer and life coach.Review: after my second go round with the Australian Biggest Loser’s Cardio Burn DVD I decided to buy my own copies of their three part series. Unfortunately none of them were in stock at the JB store I went to, but this 5-DVD set looked promising – for only $11 more than the single Michelle Bridges program I could get five workouts, and even if I passed on the Cardio Kickboxer option (not a good idea for unfit people who have poor coordination, as I learned trying TaeBo several years ago) that still seemed pretty good value.
The preamble strongly recommends watching the DVD through once before attempting, which wasn’t a problem, because unfortunately there’s no indication on the cover that you need equipment – hand weights, which I have, and a step bench, which I don’t. The bench is an integral component of this program, featuring in around 80% on the exercises. I have been stirred to buy a stepper, though so far have been unable to find one three-feet long as suggested (72cm is the closest I’ve tracked down thus far).
What I liked: there’s no question this is an intense workout – I felt breathless just watching the routine, and the team of very fit participants looked like they were working hard; one of the team does modified versions of around 10% of the exercises
What could have been improved: an indication on the cover that equipment is needed; flagging that this is aimed at intermediate and advanced levels; any kind of suggestion that you could work at a less intense pace; an opportunity to check pulse rate.
Overall: I quite like the idea of coming back to this DVD collection in a couple of months, when I’ve got increased strength and fitness. I quite liked Jillian’s style and certainly think the program’s doable, but not quite yet - Alex
Saturday, April 3, 2010
Cardio Walk for Weight Loss – Madeleine Louis (2008)
From the cover:
This is a really low-impact program, though there are some higher impact options involving light jumping, and it primarily comprises stepping from side to side, marching and other similar moves, combined with arm work (including hand weights). None of which sounds particularly exciting. Yet somehow I found myself sweating more heavily during this DVD than I think I have with any other program, and my pulse was ticking along at 125bpm (up at the 80% mark for me).
What I liked: the introduction includes a very clear overview of the program – based on research, what doing the workout entails, and what the exerciser should be aiming for. In this part and in every segment she discusses the exertion target: on a one to ten scale, where one is sitting on the sofa and ten is more than we’re looking at here, the aim is five or six, maybe seven. Madeleine also says several times in each section that, if things are getting too much, hands can be put on hips and the arm parts forgotten. The choreography is fairly easy even for someone as uncoordinated as I, without being mind-numbingly repetitive. There’s also a very nice cool down section that includes well-held stretching, in contrast to some other programs that treat this element far more cursorily.
What could have been improved: in the opening Madeleine says that one of the performers will do the higher intensity version, the other will show a modified variant, while she’ll aim for something in the middle; however this was rarely the case – while the performer on the right did more high-impact moves, the performer on the left also held weights, jumped along a bit, and didn’t consistently move at a modified pace or leave her arms out of it.
Does it do what the blurb promises? I’d rather get my vigorous exercise out of the way early in the day, in one block, and add incidental exercise and walking later on. Even if I worked from home I think I’d be unlikely to pop on a DVD several times a day. I’m not the mother of young children, though – thinking of friends who are, I think this kind of program could be well integrated into a routine that otherwise wouldn’t allow for half an hour of continuous exercise.
Overall: I didn’t have high expectations for what’s essentially a walking DVD. I was happily surprised to discover that Cardio Walk is an effective workout that, though probably too tame for the kinds of athletes shown on other workouts I’ve recently reviewed, really pushed this out of condition chick - Alex
This is the workout to get you moving and rev up your metabolism. Cardio Walk for Weight Loss integrates fitness-walking movements with low-impact aerobics techniques, creating energizing 10-minute indoor workouts almost anyone can do anytime, anywhere.Review: based on the idea that three ten-minute periods of exercise are as effective as a thirty-minute workout but easier to incorporate into the rest of life, Cardio Walk combined three ten-minute workouts (80% cardio and 20% strength training) with a flexibility segment. Like the recently reviewed Super Shredder Circuit, the Cardio Walk DVD can be programmed to play in the order you prefer, or you can follow the routine as performed, which I did.
This is a really low-impact program, though there are some higher impact options involving light jumping, and it primarily comprises stepping from side to side, marching and other similar moves, combined with arm work (including hand weights). None of which sounds particularly exciting. Yet somehow I found myself sweating more heavily during this DVD than I think I have with any other program, and my pulse was ticking along at 125bpm (up at the 80% mark for me).
What I liked: the introduction includes a very clear overview of the program – based on research, what doing the workout entails, and what the exerciser should be aiming for. In this part and in every segment she discusses the exertion target: on a one to ten scale, where one is sitting on the sofa and ten is more than we’re looking at here, the aim is five or six, maybe seven. Madeleine also says several times in each section that, if things are getting too much, hands can be put on hips and the arm parts forgotten. The choreography is fairly easy even for someone as uncoordinated as I, without being mind-numbingly repetitive. There’s also a very nice cool down section that includes well-held stretching, in contrast to some other programs that treat this element far more cursorily.
What could have been improved: in the opening Madeleine says that one of the performers will do the higher intensity version, the other will show a modified variant, while she’ll aim for something in the middle; however this was rarely the case – while the performer on the right did more high-impact moves, the performer on the left also held weights, jumped along a bit, and didn’t consistently move at a modified pace or leave her arms out of it.
Does it do what the blurb promises? I’d rather get my vigorous exercise out of the way early in the day, in one block, and add incidental exercise and walking later on. Even if I worked from home I think I’d be unlikely to pop on a DVD several times a day. I’m not the mother of young children, though – thinking of friends who are, I think this kind of program could be well integrated into a routine that otherwise wouldn’t allow for half an hour of continuous exercise.
Overall: I didn’t have high expectations for what’s essentially a walking DVD. I was happily surprised to discover that Cardio Walk is an effective workout that, though probably too tame for the kinds of athletes shown on other workouts I’ve recently reviewed, really pushed this out of condition chick - Alex
Friday, April 2, 2010
Progress update
Today is a week since I threw myself properly into this lifestyle change. I’ve done at least an hour of exercise every day – on my rest day that was walking, on every other day it’s included a workout DVD, walking and, on Tuesday, an hour of stretch class. In the process I’ve tried several different programs, and bought a couple; most of them I’ve already reviewed, and there are a couple of reviews coming, including a workout I’m not yet close to ready for! And in the evenings, while watching TV, I do a little resistance exercise with bands – only a few reps, not for hours on end.
I’ve also made a greater effort with my diet, though not to the extent of calorie counting. The day usually starts with a mug of green or white leaf tea with a squeeze of lime juice and a handful of raisins (according to RealAge.com these increase fat burn during exercise). Breakfast has been either porridge with a couple of dates, or a couple of Weetbix with a handful (50g) of Coles’ low fat muesli, both with low-fat soy or brown rice milk as I’m trying to lower my intake of saturated fat.
I’ve had more fish than usual, partly because I found a couple of trays reduced for quick sale at Coles and partly because this month’s edition of the Healthy Food Guide reported research that demonstrated a connection between omega-3 intake and weight loss when combined with exercise (but not on its own – the exercise in question was 45 minutes of jogging three times a week, which isn’t on my plan just yet). In addition to my usual favourite (a Jamie Oliver dish that baked salmon with green beans, cherry tomatoes, anchovies and olives, which I used to hate but am trying to embrace) I’ve been experimenting with one of Michelle Bridges’ 12WBT recipes. I coat a piece of white fish with a marinade of soy sauce, sesame oil, garlic and ginger pastes, a hint of chilli and a teaspoon of honey, then wrap it in foil with some spinach on top (otherwise it gets soggy) and a handful of cherry tomatoes, before baking in a hot over for about twelve minutes – quite yummy.
I’ve avoided the evil whites – rice, flour, sugar and potatoes – but really could have ramped up the vegies a bit more. I’ve also had too many snacks – the Nestlé diet desserts range may only average 100 calories each but I need to keep them as treats and snack on other things more often.
So how has this affected my results? Since my weigh in last week I’ve lost 1.3k, which is no Biggest Loser result but nothing to be ashamed of, even if I was hoping for something a little more spectacular. Though my bust measurement has inexplicably increased by 1cm since March 1st (could I have measured wrong then? It was a big drop from my January 1st bust measurement), I’ve lost 6cm from my measured-properly waist (and 4.5cm from my incorrect-measurement-at the-narrowest-part waist) and 5cm from my measured-properly hips (3cm on my incorrectly-measured hips), 7cm combined from my upper arms, and no change on my thighs.
I’m not concerned, at the moment anyway, about being able to continue on the diet part of my new regimen, and though I doubt I’ll any time soon be springing eagerly out of bed to work out I think I can keep up the exercise until I get back to work, by which time I hope it’ll be a part of my daily routine.
I’m a little concerned, though, that the workouts seem to be getting harder – this morning I did a forty minute walking DVD (review tomorrow), and planned to follow it by the Jennie Garth program for a total of 80 minutes of more vigorous exercise, with a little walking thrown in this afternoon. Instead I flaked it about half way through the second DVD, after the aerobic and leg section but before the ab workout and cool down. I was hot and sweaty and just spent. And I was a little distressed to find that despite – or possibly because of – my recent exercise I’m considerably less flexible than I was a couple of weeks ago. When I started the 12WBT I was able to reach about 6cm past my toes, but today I could barely grasp my ankles, even though I did a stretch routine only a couple of days ago. And I’m about ready to stop being quite so stiff and achy – getting up off the floor’s one thing, but sometimes I have to brace myself before getting off a bench.
I don’t think the answer is to slow down on the amount of exercise, and maybe it’s just that I expected the walking DVD to be less intense than it unexpectedly was and therefore went a little hard. Starting tomorrow I’ll start tracking calories again through Calorie King, so I have a better idea of what I’m actually eating. I’ll also look at buying a pulse monitor thing (12WBT have an offer with Polar that’s valid for another few days, I think) so I know more accurately how many calories I’m burning. I’ve already thought about buying a step bench, for a workout I hope to be able to try in May. And I’m hoping that next week’s weigh in (on Wednesday) will be at least as positive as this weeks - Alex
I’ve also made a greater effort with my diet, though not to the extent of calorie counting. The day usually starts with a mug of green or white leaf tea with a squeeze of lime juice and a handful of raisins (according to RealAge.com these increase fat burn during exercise). Breakfast has been either porridge with a couple of dates, or a couple of Weetbix with a handful (50g) of Coles’ low fat muesli, both with low-fat soy or brown rice milk as I’m trying to lower my intake of saturated fat.
I’ve had more fish than usual, partly because I found a couple of trays reduced for quick sale at Coles and partly because this month’s edition of the Healthy Food Guide reported research that demonstrated a connection between omega-3 intake and weight loss when combined with exercise (but not on its own – the exercise in question was 45 minutes of jogging three times a week, which isn’t on my plan just yet). In addition to my usual favourite (a Jamie Oliver dish that baked salmon with green beans, cherry tomatoes, anchovies and olives, which I used to hate but am trying to embrace) I’ve been experimenting with one of Michelle Bridges’ 12WBT recipes. I coat a piece of white fish with a marinade of soy sauce, sesame oil, garlic and ginger pastes, a hint of chilli and a teaspoon of honey, then wrap it in foil with some spinach on top (otherwise it gets soggy) and a handful of cherry tomatoes, before baking in a hot over for about twelve minutes – quite yummy.
I’ve avoided the evil whites – rice, flour, sugar and potatoes – but really could have ramped up the vegies a bit more. I’ve also had too many snacks – the Nestlé diet desserts range may only average 100 calories each but I need to keep them as treats and snack on other things more often.
So how has this affected my results? Since my weigh in last week I’ve lost 1.3k, which is no Biggest Loser result but nothing to be ashamed of, even if I was hoping for something a little more spectacular. Though my bust measurement has inexplicably increased by 1cm since March 1st (could I have measured wrong then? It was a big drop from my January 1st bust measurement), I’ve lost 6cm from my measured-properly waist (and 4.5cm from my incorrect-measurement-at the-narrowest-part waist) and 5cm from my measured-properly hips (3cm on my incorrectly-measured hips), 7cm combined from my upper arms, and no change on my thighs.
I’m not concerned, at the moment anyway, about being able to continue on the diet part of my new regimen, and though I doubt I’ll any time soon be springing eagerly out of bed to work out I think I can keep up the exercise until I get back to work, by which time I hope it’ll be a part of my daily routine.
I’m a little concerned, though, that the workouts seem to be getting harder – this morning I did a forty minute walking DVD (review tomorrow), and planned to follow it by the Jennie Garth program for a total of 80 minutes of more vigorous exercise, with a little walking thrown in this afternoon. Instead I flaked it about half way through the second DVD, after the aerobic and leg section but before the ab workout and cool down. I was hot and sweaty and just spent. And I was a little distressed to find that despite – or possibly because of – my recent exercise I’m considerably less flexible than I was a couple of weeks ago. When I started the 12WBT I was able to reach about 6cm past my toes, but today I could barely grasp my ankles, even though I did a stretch routine only a couple of days ago. And I’m about ready to stop being quite so stiff and achy – getting up off the floor’s one thing, but sometimes I have to brace myself before getting off a bench.
I don’t think the answer is to slow down on the amount of exercise, and maybe it’s just that I expected the walking DVD to be less intense than it unexpectedly was and therefore went a little hard. Starting tomorrow I’ll start tracking calories again through Calorie King, so I have a better idea of what I’m actually eating. I’ll also look at buying a pulse monitor thing (12WBT have an offer with Polar that’s valid for another few days, I think) so I know more accurately how many calories I’m burning. I’ve already thought about buying a step bench, for a workout I hope to be able to try in May. And I’m hoping that next week’s weigh in (on Wednesday) will be at least as positive as this weeks - Alex
Thursday, April 1, 2010
First Weigh-In
I was a little apprehensive about this first weigh-in, partly because I’ve done no structured exercise for at least the last week and partly because my diet has started to heavily feature food that I would normally eschew (cake, gelato and nougat in quantity).
But I can report a loss of 0.8kg. Now I know 800 grams in 2 weeks is not a particularly startling loss by any stretch of the imagination, but it is a loss and I am quite pleased, all things considered.
If I maintain a consistent 400-500 gram loss every week that would have me almost 20kg down by the end of the year-something I would be very happy with. Having said that, I am hoping that as I become more familiar with my body’s signals, and so better able to respond to them, that the weight loss rate will increase. I am also hoping that once I get back to regular exercise it will have a positive impact as well.
I weigh in again in two weeks. In the meantime happy Easter.-Lynn
But I can report a loss of 0.8kg. Now I know 800 grams in 2 weeks is not a particularly startling loss by any stretch of the imagination, but it is a loss and I am quite pleased, all things considered.
If I maintain a consistent 400-500 gram loss every week that would have me almost 20kg down by the end of the year-something I would be very happy with. Having said that, I am hoping that as I become more familiar with my body’s signals, and so better able to respond to them, that the weight loss rate will increase. I am also hoping that once I get back to regular exercise it will have a positive impact as well.
I weigh in again in two weeks. In the meantime happy Easter.-Lynn
Subscribe to:
Comments (Atom)