Showing posts with label Fitness. Show all posts

Friday, December 2, 2016

ESSENTIAL REMARKABLE TRIPLE PRINCIPLE

I remember about one decade ago when I was initially hell-bent, and gung-ho about exercising that I once spent three separate one hour sessions on the treadmill while staying at a hotel with a fitness room. That was period in my life was shortly followed by eight years of complete inactivity which allowed me to balloon up to 309 pounds. These days, exercise has again become important in my life, and it is a rare day that I skip. Yesterday, I took advantage of my hotel time and the fitness room. I spent 99 minutes on the elliptical machine in the morning after an early breakfast. When I returned to the hotel after my appointment, I visited the elliptical machine again for another 99 minutes session. Then I took a quick drive to Fresh Thyme to pick up some sushi for dinner. Around 10PM I visited the elliptical machine for a final 99 minute session on the elliptical machine. Don't tell me that this is nuts. I am aware of it. One figures if one workout is good, two is better and three must be terrific. This is the essential remarkable triple principle. It is not something one should aspire to do every day, but every once is a while.... why not? How did I spend all this time? I was engaged in a Netflix binge watching... Lately I have been watching Narcos. And if one is going to spend hours watching Netflix, shouldn't one be doing something constructive at the same time?

Your Food Diary For:

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Instant Oatmeal - Original	600	114	12	24	450	0
Cherry Vanilla Granola	600	100	18	13	150	38
	1,200	214	30	37	600	38
L U N C H
FRESH THYME - CHEF SALAD	750	0	0	0	0	0
FRESH THYME Dark Cocoa Wafers	600	65	35	8	123	57
	1,350	65	35	8	123	57
D I N N E R
Sushi - California Roll	500	91	8	14	883	10
Nestle - Dark Chocolate Bar	500	52	30	6	0	0
	1,000	143	38	20	883	10
S N A C K S
Grits - Butter, 4 cup	400	84	6	8	0	0
	400	84	6	8	0	0

Totals	3,950	506	109	73	1,606	105
Your Daily Goal	5,917	739	197	296	2,300	222
Remaining	1,967	233	88	223	694	117
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 3,987 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
Elliptical Trainer	99	1,370
Elliptical Trainer	99	1,349
Elliptical Trainer	99	1,268


Daily Total / Goal	297 / 30	3,987 / 590
Weekly Total / Goal	775 / 210	8,592 / 4,130

Saturday, August 13, 2016

WALK ON

I guess in recent weeks I have adopted the song, Walk On, by the band, BOSTON, as my personal anthem. I am amazed at what I have accomplished in the past two weeks. Two consecutive weeks walking 100 miles. Unlike my earlier marathon walks from hours spent on a treadmill seeing and experiencing nothing other than than the four walls of the fitness room, these days I am seeing my hometown, my state, my country. I am discovering city, county, state and national parks that I never knew existed. I am discovering waterfalls and rock formations in the unlikeliest of places. I have walked into deep gorges and walked up ski slopes. I am discovering that walking is a viable mode of travel. I am discovering that walking is one of the best workouts one can do, as the human body was well designed for this function.

Walk On ends with these words.

Walk On
There's no turning back
Walk On
Get your train on the track

For me, there is no turning back. I have long left the couch sitting, TV-watching, potato chip eating, fat slob blob that I was. I have got my train on the track. Walk on.

The weather in Chicago on Friday was highly un-cooperatvive for any kind of lengthy urban hike. I did manage to walk nine miles from three separate outings just running some errands. I (mostly) dodged the rain. I carefully kept my calories well below 3000, as there was no vigorous hike to balance a higher consumption. It was a good day, in a string of good days.

It is 'fun' to remind myself that I was 309 lbs on December 24, 2014. No matter how far I let my weight slip backwards in recent months, I was always able to say to myself, "At least I am still down X pounds from where I started." That kind of rationalization, is useful for a short time, but it is precisely what leads to a person gaining back every pound lost. I know this, I was that guy. Around the time that my high schooler was starting kindergarten, I went from 300 pounds to 220 pounds. As I gained back the weight, I could always say, "At least I am still down X pounds from where I started." This self-soothing statement loses its punch once you have regained 70 of the 80 pounds lost. "At least I am still down 10 pounds from where I started."

About three months ago, I had once again begun to veer down this path of failure. During the time that I dealt with my hernia, I had reached 241.9 lbs on May 7. And now you know what I was saying to myself as my clothes were becoming impossible to squeeze into: "At least I am still down 67 pounds from where I started."

Renewed effort has paid off. This morning, I weighed myself, as I have done each Saturday since December 24, 2014.

221.1 lbs

I lost another 2.6 lbs this week.
In the past four weeks I have lost 7.9 lbs.
In the past eight weeks I have lost 10.8 lbs.
In the past twelve weeks I have lost 17.9 lbs.
In the past thirteen weeks, since I ballooned up to 241.9 lbs, I have lost 20.8 lbs.

I did get my train back on the track.
There's no turning back.
Walk on.

Earlier this year, I was derailed.

These days, I am back on track

Your Food Diary For:

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Kroger - Grits, 2 cup	200	42	2	4	680	2
Maltomeal - Honey Nut Scooters, 3 cup	360	72	5	9	630	27
	560	114	7	13	1,310	29
L U N C H
Read - 3 Bean Salad	300	65	0	5	1,500	40
Okami - Surimi Roll Sushi	320	52	10	6	640	12
Dark Chocolate Chip Chew Granola	130	27	2	2	80	11
	750	144	12	13	2,220	63
D I N N E R
Shrimp - Fried (Medium), 6 Shrimps	150	7	8	12	295	0
Codfish	100	0	1	22	74	0
Cream Corn, 0.5 cup	100	22	1	2	360	8
Fried Chicken Breast	320	9	16	33	1,100	0
	670	38	26	69	1,829	8
S N A C K S
UNSWEETENED BANANA CHIPS	200	19	12	2	6	1
YOGURT PRETZELS	310	46	0	3	293	31
	510	65	12	5	299	32

Totals	2,490	361	57	100	5,658	132
Your Daily Goal	3,598	450	120	180	2,300	135
Remaining	1,108	89	63	80	-3,358	3
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 1,668 extra calories from exercise today

If every day were like today... You'd weigh 201.7 lbs in 5 weeks.

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
Walking 4 miles	53	780
Walking 3 miles	45	520
Walking 2 miles	28	368


Daily Total / Goal	126 / 30	1,668 / 590
Weekly Total / Goal	1034 / 210	10,507 / 4,130

Saturday, April 9, 2016

33333

Yesterday at 4:12PM Central Time, my blog reached a milestone of its 33,333rd visit. Nowadays when a blog, video or a post goes viral, it can be viewed by millions of people in the space of a few days or hours. Apparently the MARC JACOBS WEIGHT LOSS JOURNAL has not been catapulted into that type of popularity. Nevertheless...33,333 'hits' is not nothing.

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Regarding my groin pull... I am changing my self-diagnosis to a hernia. Time to call my doctor and get an actual diagnosis.

Regarding my weight, it has returned to under 230 lbs - currently 228.9 lbs.
That's is a big improvement from where it was one week ago.
One week ago, the imaginary needle on my digital scale pointed to 236.2 lbs. I sincerely doubt that I lost 7 lbs this week, just as I sincerely doubted that I actually weighed 236.2 lbs last week. But what am I supposed to do? The scale says what the scale says. I prefer the scale when it says that I am under 230 lbs.

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Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Butterball - Bacon Style Turkey, 3 slices	105	2	9	6	450	0
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
Malt O Meal - Honey Nut Scooters	120	24	2	3	210	9
	440	27	25	28	1,106	10
L U N C H
Earthbound Farm (Whole Foods) - Organic Baby Spinach, 2 cups (85 g)	20	3	0	2	65	0
Campbell's Chunky - Manhattan Clam Chowder, 2 cup	240	36	6	10	1,600	6
Trident - Alaskan Salmon Burgers, 1 patty	170	2	9	20	330	0
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	620	91	16	33	1,999	44
D I N N E R
Generic - Curried Kale, 4 oz	190	15	12	5	390	0
Veg - Asparagus - Steamed Fresh, 1 cup	20	2	0	2	0	0
Generic - Teriyaki Salmon Steaks, 6 oz	270	3	8	47	365	5
	480	20	20	54	755	5



Totals	1,540	138	60	115	3,859	58
Your Daily Goal	2,011	251	67	101	2,300	75
Remaining	471	113	6	-13	-1,559	16
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 81 extra calories from exercise today

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Your Exercise Diary for:

Thursday, April 7, 2016


NOT APPLICABLE - NO EXERCISE

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calories consumed 1540 calories

total calories burned (from additional exercise) 0 calories

net 1540 calories

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fitbit day 219

5429 steps

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The counter in the lower right hand corner shows 33,333

Friday, April 8, 2016

HOW LONG DOES IT TAKE TO GET OUT OF SHAPE?

I have been taking it easy for the past week. I pulled a groin muscle and I have forced myself to stay away from exertion. No elliptical workouts. No treadmill workouts. Not even a walk in the park. I have not felt too much discomfort for the past day or so, but I am not in a hurry to re-injure myself - so I am going to continue to abstain from exercising for a few days more. I will be setting a dubious personal record with my fitbit this week - an amazingly anemic number of steps. Whatever this new record turns out to be, I am hopeful that I never break it. With all this resting going on, a new question (worry) presents itself:

HOW LONG DOES IT TAKE TO GET OUT OF SHAPE?

I found an article from SELF MAGAZINE written by Samantha Lefave which addressed this question. The first fact that the author imparts is that hard-earned muscles will not disappear quickly. Apparently the rate at which one's leg strength would decline following a 10 week program, one would lose 50% of that additional strength in 10 weeks, and all of it after 20 weeks. Cardio fitness (for example, elliptical, treadmill) tends to dissipate even quicker. The bottom line, is that if one steps away from for exercising for approximately 4 months - the loss in muscle definition and cardio endurance could set you back to the beginner level. My 'vacation' (recovery) from my workouts hopefully will end within a week or two.

I think it will take longer for me to grow a pony tail than it will for me to be as out-of-shape as the Comic Book Guy from the Simpsons. I have no intention of doing either.

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Cinnamon & Spice Instant Oatmeal	640	128	8	16	840	44
KELLOGGS - RAISIN BRAN (dry cereal, no milk)	380	92	2	10	420	36
	1,020	220	10	26	1,260	80
L U N C H
Banana - Medium 6", 2 Banana	180	46	1	2	4	24
Weight Watcher's Recipe - Homemade Cabbage Soup	100	10	0	2	79	6
	280	56	1	4	83	30
D I N N E R
Trident - Alaskan Salmon Burgers, 1 patty	170	2	9	20	330	0
Earthbound ORGANIC BABY SPINACH, 170 g (approx 3 oz, two cups)	40	0	0	4	130	0
Campbell's Chunky - Manhattan Clam Chowder, 2 cup	240	36	6	10	1,600	6
	450	38	15	34	2,060	6



Totals	1,750	314	26	64	3,403	116
Your Daily Goal	1,959	245	65	98	2,300	73
Remaining	209	-69	38	33	-1,102	-42
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 29 extra calories from exercise today

Your Exercise Diary for:

Thursday, April 7, 2016


NOT APPLICABLE - NO EXERCISE

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calories consumed 1750 calories

total calories burned (from additional exercise) 0 calories

net 1750 calories

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fitbit day 218

4357 steps

Sunday, March 20, 2016

ANOTHER DAY OF MEGA-EXERCISE

I enjoyed the results of my efforts this week... the direction of my weight has reversed course. After briefly landing about 230 lbs, I am now safely below that threshold at 224 lbs. There is one way that people lose lots of weight and gain it back. And that way involves making no changes when one is steering off target. Although I have not made the most effective course correction by reducing my caloric intake, I have managed to successfully mount a course correction by exercising a bit more than normal. Yesterday, I worked out for two 90 minute sessions before taking a long circuitous 6 mile walk to meet my family in downtown Chicago. Upon return home, I spent another 90 minutes on the elliptical machine. As I have said many times before, please don't tell me that I am nuts. I know it.

Imagine the need to change course if piloting an aircraft carrier. It does not happen quickly. When one is gaining weight, it takes a lot of focused effort to change direction.

In between sessions on the elliptical machine, I managed to find the time to take 6.39 mile walk to meet my family in downtown Chicago. As you can see I dd not take the shortest route available to me.

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Cinnamon & Spice Instant Oatmeal, 3 packet	480	96	6	12	630	33
Cranberry-orange Walnut Bread	150	26	29	2	222	0
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	820	172	36	15	856	71
L U N C H
2 Egg Omelette With Ham and Cheese, 1 Omelette	383	2	21	32	810	2
Kirkland - Pre-Cooked Bacon, 4 slices	160	0	12	12	700	0
CHERRY VANILLA GRANOLA	240	40	7	5	60	15
Baked Shrimp Chips	260	38	12	4	460	2
	1,043	80	52	53	2,030	19
D I N N E R
Turkey - White Meat, 6 oz.	210	7	0	29	1,726	6
Broccoli - Broccoli, 1 cup	60	6	1	5	49	0
Fried Rice, 1 cup	280	48	6	8	620	0
DARK CHOCOLATE COCONUT CHEWS	400	40	28	4	50	26
	950	101	35	46	2,445	32
S N A C K S
Rice Cakes - Butter Popcorn Flavor, 7 rice cake	245	49	1	7	315	0
Roasted Coconut Chips (1/2 Bag 1oz), 1 Bag	320	30	20	2	260	18
	565	79	21	9	575	18

Totals	3,378	432	144	124	5,906	140
Your Daily Goal	7,743	968	258	388	2,300	290
Remaining	4,365	535	113	264	-3,605	150
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 5,813 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	1,536
STAR TRAC ELLIPTICAL	90	1,535
Walking	81	1,312
Walking	37	295
STAR TRAC ELLIPTICAL	92	1,344
MFP iOS calorie adjustment	N/A	-209
Add Exercise Quick Tools

Daily Total / Goal	393 / 30	5,813 / 590
Weekly Total / Goal	1822 / 210	28,667 / 4,130

total calories consumed 3378 calories

total calories burned (elliptical) 6022 calories

total net 2644 calorie deficit

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fitbit day 199

46926 steps

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