April 28, 2013
This weekend got on the scale to see how I had done in the last two weeks. Happy to report I've lost another two pounds. My total weight loss is now 23 pounds since January 2013. Now I've got 77 pounds to go to complete my weight loss goal.
To lose one pound equals 3, 500 calories burned off. So two pounds equates to 7, 000 of calories burned off in 14 days. This equates to me burning 500 calories a day. Weight loss is simple math burn off more calories than you consume.
Losing weight is a challenge but it is not impossible. My plans has been two fold. I increase exercising time and put in exercises that burn the most calories. I exercise 45 minutes to 90 minutes every other day. For example getting on a stationary bike burns calories. But not as many calories as an elliptical, running, and weight lifting.
In google search engine type in how many calories burned. Put in your weight and put 20 minutes for each exercise above and you will see how many more calories are burned doing those three exercises I do vs a stationary bike.
The second plan was to decrease my calories intake and increase more healthy food. My big problems has always been sweet items like cakes, pies and candy. I use to eat them everyday. Sugar has a lot more calories in it than non sugary food. Decreased my sugar intake to like twice a month. Added more fruit, vegetables, and fiber. I cut out soda and other drinks that have a lot of calories.
I'm satisfied and never hungry and I eat real food we all eat everyday. The plan is working and this is something I can do for the rest of my life. After decades of struggling with my weight and being out of control. It feels good to have control on my destiny and at the same time improve my health. Until next time, take and care and God bless you. Thanks from visiting my blog and wish you a successful and safe week.
Sunday, April 28, 2013
Friday, April 26, 2013
April 26, 2013
Started up physical therapy today to stop the pain in my legs and butt. They had me do some exercises with different size balls to stretch my back and legs. I do have tight hamstrings all the time and was told stretching everyday is good for me.
Took a rest day yesterday and will work out tonight. My last workout I did wall push ups, jumping jacks, and squats for 45 minutes. Tonight I will pump iron, dance, and do more of the jumping jacks and stuff. I was given pictures of stretches to do at home from the physical therapist, so I'll do those first as a part of my routine. Tomorrow I'll take off from exercising to allow my body to rest and rebuild.
Even though I'm taking tomorrow off, I'll still burn plenty of calories, changing the mulch in my flower bed and cutting my grass that's two weeks overdue and quite high from all the rain we've gotten in between cuttings.
Just put on tonight dinner of spaghetti with ground up hamburger and sauce. Last night dinner was pancakes, syrup, and butter. Tomorrow breakfast will be Jimmy Dean sausage biscuit and coffee. On Saturday I do eat fast food because I'm out all day doing chores.
I was teasing my wife the other day. She had just bought a small belt since I lost so much weight. I came in the bedroom and told her I had a little problem. Showed her that new belt is only has two notches left to use. The inches are melting away. The scale will tell me what my new weight is tomorrow. Until next time take care and God Bless. Thanks for stopping by and have a good week.
Started up physical therapy today to stop the pain in my legs and butt. They had me do some exercises with different size balls to stretch my back and legs. I do have tight hamstrings all the time and was told stretching everyday is good for me.
Took a rest day yesterday and will work out tonight. My last workout I did wall push ups, jumping jacks, and squats for 45 minutes. Tonight I will pump iron, dance, and do more of the jumping jacks and stuff. I was given pictures of stretches to do at home from the physical therapist, so I'll do those first as a part of my routine. Tomorrow I'll take off from exercising to allow my body to rest and rebuild.
Even though I'm taking tomorrow off, I'll still burn plenty of calories, changing the mulch in my flower bed and cutting my grass that's two weeks overdue and quite high from all the rain we've gotten in between cuttings.
Just put on tonight dinner of spaghetti with ground up hamburger and sauce. Last night dinner was pancakes, syrup, and butter. Tomorrow breakfast will be Jimmy Dean sausage biscuit and coffee. On Saturday I do eat fast food because I'm out all day doing chores.
I was teasing my wife the other day. She had just bought a small belt since I lost so much weight. I came in the bedroom and told her I had a little problem. Showed her that new belt is only has two notches left to use. The inches are melting away. The scale will tell me what my new weight is tomorrow. Until next time take care and God Bless. Thanks for stopping by and have a good week.
Monday, April 22, 2013
April 22, 2013
In five days I will get on the scale to see how I did these past two weeks. Still need to schedule my physical therapy visits for my back pain. Still on my 100 pound journey, three months in and 79 pounds to go.
Still working out - hitting the weights, dancing to You Tube, push ups (eight on the ground and more against the wall). My leg hurts when i do them on the floor so physical therapy will be a good thing. I will workout tonight.
I watched an incredible documentary on nexflix about the football running back marcus dupree. I had never heard of him. The year I graduated from high school in 1982 he was the top running back in college football and destined to be the best running back ever in the NFL. He ended up hurting his knee in the USFL and his career ended. At one point he attempts a comeback and lost ninety pounds in three months. check it out.
My wife treated us take out from Longhorn restaurant, I ended up with a steak hamburger and fries. Yesterday I ate tuna sandwiches, before that I made pancakes and been eating pecans and chips for lunch. I hope I don't pay too much for eating that large chocolate cup cake. That was the first time I had any cake since December. Also drinking splash vegetable drink to offset some of the bad food I had recently. Until next time take care and God Bless. Thanks for stopping by and have a good week.
In five days I will get on the scale to see how I did these past two weeks. Still need to schedule my physical therapy visits for my back pain. Still on my 100 pound journey, three months in and 79 pounds to go.
Still working out - hitting the weights, dancing to You Tube, push ups (eight on the ground and more against the wall). My leg hurts when i do them on the floor so physical therapy will be a good thing. I will workout tonight.
I watched an incredible documentary on nexflix about the football running back marcus dupree. I had never heard of him. The year I graduated from high school in 1982 he was the top running back in college football and destined to be the best running back ever in the NFL. He ended up hurting his knee in the USFL and his career ended. At one point he attempts a comeback and lost ninety pounds in three months. check it out.
My wife treated us take out from Longhorn restaurant, I ended up with a steak hamburger and fries. Yesterday I ate tuna sandwiches, before that I made pancakes and been eating pecans and chips for lunch. I hope I don't pay too much for eating that large chocolate cup cake. That was the first time I had any cake since December. Also drinking splash vegetable drink to offset some of the bad food I had recently. Until next time take care and God Bless. Thanks for stopping by and have a good week.
Thursday, April 18, 2013
April 18, 2013
Yesterday went to see the spine surgeon who showed me my MRI of my back. Six of my lower back disks were bad and two of those qualified for surgery. He said I had some other alternatives I could do to ease my pain in my legs. Since I'm not a fan of surgery I chose physical therapy.
I've had a bad back for thirty years and that's the first time I had to see a spinal surgeon. I haven't worked out in like four days. I will start back tonight but I have been good on my diet.
Taking pecans to work for the first time with my nut cracker along with chips, oranges and bananas. Last night had low fat turkey, chicken, roast beef and cheese sandwich, ice cream bar and chips and salsa. Tonight is my fat day, having hamburgers. Well til next time take care and God Bless. Thanks for stopping by and everyone have a good week.
Yesterday went to see the spine surgeon who showed me my MRI of my back. Six of my lower back disks were bad and two of those qualified for surgery. He said I had some other alternatives I could do to ease my pain in my legs. Since I'm not a fan of surgery I chose physical therapy.
I've had a bad back for thirty years and that's the first time I had to see a spinal surgeon. I haven't worked out in like four days. I will start back tonight but I have been good on my diet.
Taking pecans to work for the first time with my nut cracker along with chips, oranges and bananas. Last night had low fat turkey, chicken, roast beef and cheese sandwich, ice cream bar and chips and salsa. Tonight is my fat day, having hamburgers. Well til next time take care and God Bless. Thanks for stopping by and everyone have a good week.
Sunday, April 14, 2013
April 14, 2013
Just came back from a two mile walk in the downtown park. Did two miles at the park yesterday too. Didn't run because the pants I had on rub my thighs in a way I could developed some painful sores. Soon will trim back the four knock roses and cut my grass.
More good news on my 100 pound journey to slim my frame, the scale said I've lost another four pounds. Total weight loss now is 21 pounds with 79 more to go. It's definitely coming off a lot faster than I planned. After two years of struggling with my weight going up and down and mainly up, I've finally getting the success I've always wanted.
The keys to my success has been major changes to how I live my life. I able to eat normal food but had to make changes too. My first major adjustment was cutting down on desserts. I use to eat a candy bar almost every day. I use to eat snicker candy bars like it was a food group. I haven't had a snicker bar this year. I use to bake a cake like twice a month and have it eaten in two to three days.
Desserts a very low priority now, I flipped my food consumption on them completely.
Another change was adding intensity to my exercises. Like before I always walked up to six miles a day but it use to be causal walking as if you were walking in a mall. Now i power walk, jog and run again. That really burn the fat and calories. It's like that with all my exercises now. Vigor and intensity are my friends now. Also increase my workout times to up to 90 minutes. When i finish with a work out I feel the sweat all over and soreness from my sessions.
Eating a variety of foods is a another key. Combining protein, low fat and high fat kinds, eating nuts, plenty of water, keeping soda to a low minimum like desserts has lowered my drinking calories and lowered the sugar intake from those too. I eat cheese, ice cream, fruits and spaghetti all the time. I watch the portions of what I eat and eat several small meals throughout the day.
These changes have made a big impact on my success. I don't ever feel deprived and have control over my sweet tooth. Having this success has improve my life and help me gain control over an area of my life that had been out of control for a long time. Until next time take care of yourselves and God Bless. Thanks for dropping by, talk to you real soon.
Just came back from a two mile walk in the downtown park. Did two miles at the park yesterday too. Didn't run because the pants I had on rub my thighs in a way I could developed some painful sores. Soon will trim back the four knock roses and cut my grass.
More good news on my 100 pound journey to slim my frame, the scale said I've lost another four pounds. Total weight loss now is 21 pounds with 79 more to go. It's definitely coming off a lot faster than I planned. After two years of struggling with my weight going up and down and mainly up, I've finally getting the success I've always wanted.
The keys to my success has been major changes to how I live my life. I able to eat normal food but had to make changes too. My first major adjustment was cutting down on desserts. I use to eat a candy bar almost every day. I use to eat snicker candy bars like it was a food group. I haven't had a snicker bar this year. I use to bake a cake like twice a month and have it eaten in two to three days.
Desserts a very low priority now, I flipped my food consumption on them completely.
Another change was adding intensity to my exercises. Like before I always walked up to six miles a day but it use to be causal walking as if you were walking in a mall. Now i power walk, jog and run again. That really burn the fat and calories. It's like that with all my exercises now. Vigor and intensity are my friends now. Also increase my workout times to up to 90 minutes. When i finish with a work out I feel the sweat all over and soreness from my sessions.
Eating a variety of foods is a another key. Combining protein, low fat and high fat kinds, eating nuts, plenty of water, keeping soda to a low minimum like desserts has lowered my drinking calories and lowered the sugar intake from those too. I eat cheese, ice cream, fruits and spaghetti all the time. I watch the portions of what I eat and eat several small meals throughout the day.
These changes have made a big impact on my success. I don't ever feel deprived and have control over my sweet tooth. Having this success has improve my life and help me gain control over an area of my life that had been out of control for a long time. Until next time take care of yourselves and God Bless. Thanks for dropping by, talk to you real soon.
Wednesday, April 10, 2013
April 10, 2013
Today I'm taking off from exercising. Since my back injury I put more rest days into my program until I see the back specialist next week. My MRI was worse than my doctor expected and she changed me from going thru physical therapy to seeing a specialist instead. I'm a lot better but have pain from time to time, mainly when I run or sit a certain way.
Yesterday danced to You tube for like forty minutes and the other day did a complete ninety minutes workout with weights, walking/running in the park and dancing to You tube. Also I stay active when I'm not working out. I go the store and park far a way so I burn more calories that way. Also when I watch TV I get up and do stuff doing the commercials. Sometimes I workout watching the tv shows.
Tonight I made a salad, pork chop sandwich and collard greens and low calorie drink mix. Eating a lot of nuts keep my system flowing like gang busters. Finished off cashews, will crack some of my pecans in the freezer for tomorrow lunch. Tomorrow for dinner I'm planning on fish or a tuna sandwich.
Tomorrow my Jacuzzi will be installed but we can't use for months until the basement is completed done. Workers still need to finish taping and mudding the dry wall, finishing putting together the bathroom, then we'll paint and put the furniture back in it. Until next time take care and God bless. Thanks for stopping by.
Today I'm taking off from exercising. Since my back injury I put more rest days into my program until I see the back specialist next week. My MRI was worse than my doctor expected and she changed me from going thru physical therapy to seeing a specialist instead. I'm a lot better but have pain from time to time, mainly when I run or sit a certain way.
Yesterday danced to You tube for like forty minutes and the other day did a complete ninety minutes workout with weights, walking/running in the park and dancing to You tube. Also I stay active when I'm not working out. I go the store and park far a way so I burn more calories that way. Also when I watch TV I get up and do stuff doing the commercials. Sometimes I workout watching the tv shows.
Tonight I made a salad, pork chop sandwich and collard greens and low calorie drink mix. Eating a lot of nuts keep my system flowing like gang busters. Finished off cashews, will crack some of my pecans in the freezer for tomorrow lunch. Tomorrow for dinner I'm planning on fish or a tuna sandwich.
Tomorrow my Jacuzzi will be installed but we can't use for months until the basement is completed done. Workers still need to finish taping and mudding the dry wall, finishing putting together the bathroom, then we'll paint and put the furniture back in it. Until next time take care and God bless. Thanks for stopping by.
Saturday, April 06, 2013
April 6th, 2013
I feel good - real good today. My University of Louisville Cardinals just won in the final four over Wichita State. The game was a battle to the finish line with the Cards pulling it out in the last minutes.
Today went to the park and walked/jogged/ran almost 2 and half miles, lifted weights/wall push ups/jumping jacks for 30 minutes while watching the game and danced to You tube for 30 minutes. So I burned over 683 calories. Tomorrow will go to the park again.
Went to my favorite fast food place, Back Yard Burger and had that on my fat day. Also ate a bananas, sausage biscuit, cashew nuts, coffee and plenty of water. Yesterday had salmon fish, chips, ice cream, cereal, and cashews.
I was on the go all day today doing chores - went to four stores, mostly grocery stores and home depot, the park, and the post office. Had to get stop and get bottle water after the park, was very thirsty and sweating buckets of sweat. walking and jogging at times in the stores to make it home for the game. Until next time, take care of yourselves and God Bless. Thanks for stopping by.
I feel good - real good today. My University of Louisville Cardinals just won in the final four over Wichita State. The game was a battle to the finish line with the Cards pulling it out in the last minutes.
Today went to the park and walked/jogged/ran almost 2 and half miles, lifted weights/wall push ups/jumping jacks for 30 minutes while watching the game and danced to You tube for 30 minutes. So I burned over 683 calories. Tomorrow will go to the park again.
Went to my favorite fast food place, Back Yard Burger and had that on my fat day. Also ate a bananas, sausage biscuit, cashew nuts, coffee and plenty of water. Yesterday had salmon fish, chips, ice cream, cereal, and cashews.
I was on the go all day today doing chores - went to four stores, mostly grocery stores and home depot, the park, and the post office. Had to get stop and get bottle water after the park, was very thirsty and sweating buckets of sweat. walking and jogging at times in the stores to make it home for the game. Until next time, take care of yourselves and God Bless. Thanks for stopping by.
| Activity | Calories burned |
| Jogging | 104 |
| Walking 2 mph | 170 |
| Dancing - ballroom slow | 193 |
| Weight lifting - general | 218 |
| Total Calories Burned | 683 |
Wednesday, April 03, 2013
April 3, 2013
Still pumped after losing 5 pounds. 83 pounds to go on my journey. My blog has been seen by at least eight countries on three continents which is great. Eighty percent of the viewers are from the USA.
Backed off my workout since my medical issue. The other day I danced for 45 minutes while watching videos from you tube, my wife and I walked for over a mile at the park, and tonight will workout with the weights a few other excersises. I plan to go at a higher intensity to see how I hold up.
Turned down pizza at work since I hadn't planned on that coming. Still eating my normal stuff. Ate a bag of jelly beans over a three day period. So upping my intensity today will burn some of that off. Will eat tuna and a salad tonight.
I'll keep you guys posted on my progress. Until next time take care and God Bless. Thanks for stopping by.
Still pumped after losing 5 pounds. 83 pounds to go on my journey. My blog has been seen by at least eight countries on three continents which is great. Eighty percent of the viewers are from the USA.
Backed off my workout since my medical issue. The other day I danced for 45 minutes while watching videos from you tube, my wife and I walked for over a mile at the park, and tonight will workout with the weights a few other excersises. I plan to go at a higher intensity to see how I hold up.
Turned down pizza at work since I hadn't planned on that coming. Still eating my normal stuff. Ate a bag of jelly beans over a three day period. So upping my intensity today will burn some of that off. Will eat tuna and a salad tonight.
I'll keep you guys posted on my progress. Until next time take care and God Bless. Thanks for stopping by.
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