Today is the 11th day in a row I have done some sort of exercise. I have done 10 morning workouts of 30 minutes focusing on different areas, I have done renovations (lifting gyprock into skip bin, carrying sheets of gyprock through the house, endless sweeping and 60 minutes of vacuuming and ripping out carpet of the study. 3 rides in the past 2 weeks; last Wednesday, 5.22km, Sunday out at Wyaralong Dam of 10.22km and this Wednesday; 11.45km in the local State Forest. On top of that I have averaged between 7 and 10km a day worth of walking around work, home and other incidental exercise.
Last week I said that I wanted to up my exercise regime and I have done that. So why did I want to do more exercise you might ask when you look at the photos on this blog. Well that's easy to answer over December and January I gained 4kg. I am not happy and feel unfit and out of shape. I know I need to be back around 50kg to be myself. I mean you probably can't notice 4kg on me but I do. Clothes aren't fitting, I struggle breathing whenever I exercise (I'm getting checked for asthma this week, I had it mildly as a teen), I genuinely am not happy with my appearance. So I have definitely gone and taken my own advice (and those of Doctors and weight loss Professionals) and completed at least 30 minutes of moderate to vigorous physical exercise on five or more days a week.
Did you know that in only a few weeks when you stop exercising your muscles get smaller and the fat that you have increases. So it's important to be consistent with your exercise and do it every day. It's easy to get fat but darn difficult to get rid of it, as I know. I don't want to get fat again! I want to be thin and fit and happy in my own body.
How to keep fit without succumbing to that gym membership (I actually do these):
Use your own body weight instead of weight machines. You can do as many exercises possible, such as sit-ups, push-ups, pull-ups. I struggle doing push-ups and pull-ups (I go down to my local park and use the monkey-bars). Using your own body weight works multiple muscles simultaneously, thereby boosting your results. It is good for general fitness, flexibility, core stability and strength.
Using free weights (I only have 1kg dumbbells at the moment, I need a heavier set) combines the best aspects for toning and fitness; I mix this up with my cardio as this provides you with almost limitless possibilities. Using free weights you can use many positions and therefore you can activate your core muscles as well as the muscle that you are focusing on to boost your results. I use a TV show on Lifestyle You channel; My workout, Women's Health Magazine Big Book of exercises, Jillian Michaels DVD's to keep me toned and fit. You don't need to spend a fortune on exercise equipment to see results. A good set of 5-10kg dumbbells is all you need. I do want an adjustable free weight bar when our gym is set up in our house as I can do my own bodypump sessions.
Riding uses most of your muscles, think about it you peddle majority of the time using your glutes, hamstrings, thigh muscles and not to forget your core helping you grip onto the handle bars (sometimes too hard), my shoulders and arms are killing me as you are constantly switching your body weight from a seated position to a standing position to placing your bottom behind your seat; your arms are all worked doing this. I prefer mountain biking to road riding, its no fun just riding on the road, I love how the bush changes every twist or turn.
Last week I spoke about keeping a fitness diary so I though I better openly track this on my blog.
February
Sun | Mon | Tue | Wed | Thu | Fri | Sat |
30 10.22km ride at Wyaralong Dam with SEQ MTB pedometer: 18818 12.04km 3 ProPoints | 31 workout 30 minutes with MY WORKOUT on Lifestyle You Channel pedometer: 13287 Steps 8.50km 1 ProPoint | 1 workout 30 minutes with MY WORKOUT on Lifestyle You Channel pedometer: 12041 Steps 7.70km 1 ProPoint | 2 workout 30 minutes with MY WORKOUT on Lifestyle You Channel 11.45km Ride in State Forest (some steps included in ride) pedometer: 22794 Steps 14.58km 5 ProPoints | 3 workout 30 minutes with MY WORKOUT on Lifestyle You Channel pedometer: --Steps --km - ProPoint | 4 -- | 5 -- |
6 - | 7 - | 8 -- | 9 -- | 10 -- | 11 -- | 12 |
13 | 14 | 15 | 16 | 17 | 18 | 19 |
20 | 21 -- | 22 | 23 | 24 | 25 | 26 |
27 | 28 | 1 | 2 | 3 | 4 | 5 |
WHAT I DID LAST WEEK:
- 2 mountain bike rides totalling 21.65km.
- Eating more vegetables in dinner and lunches
- Workout 10 days consecutively
- 9000 steps + daily
- eating 6 meals a day instead of 3.
- eating more fruit instead of processed foods.
CHANGES I'M MAKING THIS WEEK:
- Plan weekly meals
- Eat all allocated ProPoints, try not to use Weekly Allocated ProPoints.
MY AIM THIS WEEK:
Is to drink less and exercise more.Walk more (especially when at school)Drink more waterDo more free weight training- 200 squats app
- 200 sit ups app
- Start running
- Walk the dog
Ride more
Measurements
Waist: 71cm (at smallest part) - 0.5cms
Hips: 84cm (on hip bone) +1cm
Bust: 88cm +1cm
Arms: Right 24.8cm Left 25cm -0.2cm
Thighs: Right 52cm Left 51.5cm +1cm
Weight: Thursday AM 53.1 kg
Just popped over from Fat to Fit.
ReplyDeleteWow. So much exercise! Yikes. I don't know whether to get my gym gear on or go back to bed after reading that. Very informative post! Thank you. I'm going to read it again tomorrow to really wrap my head around it ...
Wow so much exercise, I feel exhausted for you! You really are working hard good on you.
ReplyDeleteHi, just popped in from Fat To Fit. You're so motivated, love reading posts like this. I bet you're feeling fantastic too. Such a good thing when exercise becomes a daily part of your routine.
ReplyDelete