Harder, Better, Faster, Stronger
So…I got a little frustrated because basically I haven’t met my actual weight goals, even though I’ve changed my eating habits.
But I do know what my problem is. I’ve been too inconsistent with my workouts.
So I’m going to hold myself accountable for all my workouts and keep track of them on Buddy Slim. I still gotta figure out how to really work this site.
I found a link http://health.yahoo.com/experts/healthieryou/9609/drop-2-pounds-this-week/
Basically it shows how to lose 2 pounds this week. What it reminded me of is just how many calories one needs to burn just to lose ONE pound. A lot of calories have to be burned and a decent caloric deficit is needed.
No wonder I haven’t really been losing weight. I’ve just been staying the same weight because I don’t have a decent daily caloric deficit.
In order to lose 2 lbs a week I need to burn about 500 calories a day for a total of 3,500 for the week.
This is what it said about exercise that can lead to 2 pounds a week in weight loss
Activities to burn 500 calories:
• Walk 40 minutes at a level 8 on a hilly course (or crank up the incline on the treadmill).
• Do 36 minutes of running intervals: Jog for 1 minute at a level 5, sprint 1 minute at a level 9. Repeat 18 times.
• Take a 45-minute Spinning class.
• Dance to a good beat for 72 minutes at a level 7.
• Hit the elliptical machine for 60 minutes, doing intervals. Do 2 minutes at a level 8, then 1 minute at a level 5. Repeat 20 times.
• Swim freestyle for 50 minutes at a level 8.
• Use the rowing machine for 40 minutes, doing intervals: Go 8 minutes at a level 8, then 2 minutes at a level 4. Repeat 4 times.
The ones listed aren’t the only exercises I’m going to do, but they set a good example for the length and intensity I should be doing if I want to achieve my specific goals.
So…this afternoon I danced at a level 7 for 70 minutes. That’s roughly 500 calories. It felt good because I knew that I pushed myself hard, and didn’t just do what was easy and habitual for me. And it’s helping me to be a better dancer.
Tomorrow, I’m going to get up at 6 walk the dogs, and then head to the rec so I can get in my 500 calorie workout.
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It’s all about figuring these things out. We continue to learn on this journey. Good luck tomorrow! I do the 45 minute spinning classes at the gym and I love them! If you can try it, do it.
It is so true that gently being consistant is the way to go. I know I need to do this. For me I know doing cardio 4/5 days is still okay, but anything less is not ideal for where I want to be. I do not even push myself if I am really not feeling well, but somedays there is just no excuse not to take my pill - and exercise is my happy pill! Great blog. Have a great weekend Tiffany!