Sunday, July 26, 2015

Going outside the box---exercise

Date of Measurement                Weight
6/11/15                                     305.4 lbs.
6/14/15                                     300.0 lbs.
6/1715                                      301.0 lbs.
6/21/15                                     301.6 lbs.
6/23/15                                     300.8. lbs.
6/24/15                                     301.0 lbs.
7/1/15                                       300.0 lbs.
7/8/15                                       298.2 lbs.
7/15/15                                     298.2 lbs.
7/19/15                                     297.0 lbs.
7/22/15                                     298.2 lbs.
7/24/15                                     298.0 lbs.

Current Weight: 298.2 lbs.
Overall Goal: 238 lbs.
Time it will take : June 11, 2015 - June 25, 2016  (1 year)
Calorie goal: 1400-2000 calories per day
Current goal: 5% = 282.2 lbs.
Later goal: 10 % = 267.3 lbs.

Reflection:
I am thinking about formulating my own plan.  I have yet to follow a plan of my very own.  It has been a while since, never. I have decided that I may need to go outside the box.  Lately I have been walking and while it has been beneficial in that my mind is clearer, I may have to exercise more.  In fact, I do have to exercise more.  I did however create a way to get out of the rut of exercise and a lack thereof.  I have made the decision to exercise daily, maybe five to six days per week.  I really don't know what to do.  However, here is the getting out of the box when it comes to exercise.  I have just noticed that I have to make changes with this particular plan.  It isn't the most realistic plan for now.  I may walk one day for 15+ minutes.  On another day, I will do strength training for 10-20 minutes.  Then on one day, I rest my muscles, which would cause me a cause for alarm since I deal with anxiety on a daily basis.

Issue
   Exercise
       Listening to music
            Perks me up in the morning
            Party in the brain while putting me to sleep at night
         Exercise regimen
            Types of exercise
             Cardiovascular
                  Walking
                         20-30 minutes 4 days per week
                         Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                    Steps
                          20 repetitions per leg
                          Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                    Lunges
                          15 repetitions
                          Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                    Squats
                           15 repetitions
                            Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                    Stretches
                          10 minutes (5 before exercise and 5 after exercise)
                          Days to stretch: Mondays, Wednesdays, Fridays, Saturday
                                   10-20 minute stretches for neck and back
                                   Days to stretch: Sundays, Tuesdays, and Thursdays
                 Strength Training
                           Dumbbells
                                   10-15 repetitions per arm
                                   Days to use dumbbells: Sundays, Tuesdays, and Thursdays
                          Resistance Bands
                                   20 repetitions per arm
                                   10 repetitions per leg
                                   Days to use resistance bands: Sundays, Tuesdays, and Thursdays
                           Body weight
                                    Crunches
                                      10 repetitions
                                      Days of the week: Sundays, Tuesdays, and Thursdays
                                    Push ups
                                      10  repetitions
                                      Days of the week:  Sundays, Tuesdays, and Thursdays