Wednesday, September 28, 2016

Beginner's Fat Loss Program: Easy To Follow Program For Results!

Beginner's Fat Loss Program: Easy To Follow Program For Results!
By Shannon Clark
Last updated: Apr 25, 2016

If you're a beginner looking to get started on the road to fat loss, this is your best place to start. Here's an easy-to-follow plan for fast results.
Possibly the most intimidating thing for any beginner is simply getting started onto the path of healthy eating and proper exercise. Once you're over that hump and an action plan is in place, then you'll find that your main focus turns instead to maintaining motivational levels and ensuring that you stick with that program.

Having the program in place though needs to be the primary focus initially since it's going to guide you down the path to your goals. Here is some information to get you started.

WHO YOU ARE AND WHAT GOALS YOU HAVE
You're someone who might have dabbled in the gym many years ago but have taken an extended time off or someone who has never even set foot inside the gym for a workout. You're new to many of the concepts of what a proper program consists of and are like a sponge, soaking up new information.

The primary goal you want to focus on at this point is fat loss. You might have some desire to also work on building your muscular strength, but that will come down the road once you've stripped off the extra layers you've packed on over the years and are starting to feel leaner. You want a plan that's going to be easy to follow and will get you results quickly.

YOUR SOURCE OF MOTIVATION
Motivation for fat loss can come from a number of places. Perhaps your doctor has instructed you to drop a few pounds because of your current risk for diseases or other negative health impacts. Or, maybe you have finally had enough with your current body weight and have decided to take action to reduce your weight down to where you feel comfortable.

Some people are also primarily motivated by the thought of having more energy after losing weight and getting active, so this could be something else at play for you. Finally, others simply want to look better.

Whatever your source of motivation is, it's important at this stage to pinpoint it and always keep that in the back of your mind as you progress along.

YOUR NUTRITIONAL PROGRAM
As a beginner, what you want to mostly focus on right now with your nutrition program is making small changes on a continual basis to help improve your overall diet. If you attempt to completely overhaul your entire menu, removing all the foods you typically eat and replacing them with chicken, rice, vegetables, and other standard '100% healthy fare', you might find it becomes too much and you're overwhelmed.

Instead, incorporate in more of those healthy foods, while reducing back on your unhealthier choices. As time progresses, start tilting the scale more in favor of solid healthy food choices, while limiting the processed, refined, and higher calorie items. This slow elimination process will be much more doable for you than trying to quit cold turkey.

One thing you do want to start doing at this point is making yourself more aware of the total amount of calories you're taking in on a daily basis. While making healthier choices is incredibly important, if you're still eating too many of those healthy choices, you're not going to achieve your goal of weight loss.

Find an online calorie calculator and start plugging in the foods you typically eat. Then get your measuring cups out and start finding out exactly how many servings you are eating in a normal meal (do not skip this step because serving size will make a dramatic difference on fat loss).

Do this for about two weeks until you gain a better understanding of your total calorie intake. At the same time, try and educate yourself about how many grams of carbohydrates, protein, and dietary fats are in the common foods you eat as well.

In terms of your calorie intake to shoot for to get fat loss happening, aim for about 12-13 calories per pound of body weight if you're active and 10-11 calories per pound of bodyweight a day if you're not. This is a simple way to estimate your fat loss daily calorie requirements.

Out of those calories, you want to aim to get about one gram of protein per pound of body weight. So, take your current body weight in pounds and multiply by four (the number of calories that are in one gram of protein). This is how many total calories each day should come from protein foods.

Rest of article here

Tuesday, September 27, 2016

Re-post from 9/26/16

Exercise: yard work
Comments:
Time : 8 AM-10 AM
impact: medium
calories burned: 566
pulse: 96
length of time: 2 hours

reflections and comments:  The above plan is what I will fill out in the exercise blog.
explain plan: This is a great exercise for the mind as well.

The above sample plan will be tomorrow.

How to formulate or to answer an exercise plan:
1. Research & decide your routine type and exercises.
2. Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
3.Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
4. Increase the weight on week 5 and drop the reps back down to 12.
5. Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains.
6. If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.
7. Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range.
8. Start a Diet.
9. If you're a skinny bloke, this doesn't matter too much, however if you do not minimize sugar intake and fat , you will gain what bodybuilders refer to as dirty bulk
10.  Optional Supplementation

Source:
http://www.wikihow.com/Make-a-Workout-Plan

Monday, September 26, 2016

Formulate an exercise plan

Exercise: yard work
Comments:
Time : 8 AM-10 AM
impact: medium
calories burned: 566
pulse: 96
length of time: 2 hours

reflections and comments:  The above plan is what I will fill out in the exercise blog.
explain plan: This is a great exercise for the mind as well.

The above sample plan will be tomorrow.

How to formulate or to answer an exercise plan:
1. Research & decide your routine type and exercises.
2. Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
3.Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
4. Increase the weight on week 5 and drop the reps back down to 12.
5. Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains.
6. If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.
7. Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range.
8. Start a Diet.
9. If you're a skinny bloke, this doesn't matter too much, however if you do not minimize sugar intake and fat , you will gain what bodybuilders refer to as dirty bulk
10.  Optional Supplementation

Source:
http://www.wikihow.com/Make-a-Workout-Plan

Sunday, September 25, 2016

11 Ways to Indulge Your Spine By Stephanie Burke (Exercise tips)

 11 Ways to Indulge Your Spine
By Stephanie Burke | 8/31/16

1. Make exercise a lifestyle

Exercise is essential when it comes to maintaining a healthy spine—and it can also aid in the rehabilitation of your injured spine.

See Low-Impact Aerobic Exercise

You don’t need to be an expert in physical fitness to indulge your spine with regular exercise. A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can go a long way toward distributing nutrients into your spinal discs and soft tissues, accelerating your healing process, and keeping your discs, muscles, ligaments, and joints healthy.

Low-Impact Aerobic Exercise
By Peter F. Ullrich, Jr., MD, Orthopedic Surgeon (retired)

Benefits of Aerobic Exercise

Reconditioning through aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undertake aerobic exercise to condition the back will benefit in several ways:

They have fewer episodes of low back pain, and will experience less pain when an episode occurs.
They are also more likely to stay functional (e.g. continue working and carry on with recreational activities), whereas those patients with chronic low back pain who do not engage in aerobic exercise are more likely to experience the gradual loss of functional capabilities.
It is easier to control weight or lose weight, decreasing the stress placed on the spine structures and joints.

An increased production of endorphins after 30 or 40 minutes of exercise can combat pain. These bio-chemicals are the body's natural painkiller, and frequent release of them can help patients reduce their reliance on pain medication.

Endorphins can elevate mood and relieve symptoms of depression, a condition common in those with back pain or a back injury.

Types of Low-Impact Exercise

There are several types of aerobic exercise that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning.

Walking. In general, walking for exercise is very gentle on the back, and walking two to three miles three times per week is very helpful for patients. Walking also has the advantage of not requiring special equipment (except a good pair of shoes suitable for walking) and it can be done inside or outside, in almost any location, including at home on a treadmill.

Stationary bicycling. For those patients who are more comfortable seated rather than standing, biking or stationary biking may be preferable. Bicycling or 'spinning' classes have grown in popularity over the last decade as more people realize the benefits of this lower impact form of exercise. There are several upright and recumbent (reclining) bikes that can be purchased for home use, and many come with programs preloaded so that patients have a good variety of sessions from which to choose.

Friday, September 23, 2016

Results 9/23/16

Exercise: walking
Length of Time: 12 minutes
Calories burned: 95 calories

That is all for today.

Thursday, September 22, 2016

Dance workout


Keaira LaShae is the young woman whose dance exercise I have been dancing to this morning.  I felt great after I danced the best way I knew how.  Maybe I should dance more often.  I realize that dancing does indeed burn a lot of calories, but I have learned that I do not have the energy to dance for an hour.  I would love to dance for that long, but I am not sure if I could do so right now.  Tomorrow, my goal is either to rest or to walk.  I plan to also wear my watch then just in case.  I am doing fine today.  I have decided to give credit to exercising from this said video.  Maybe walking and dance as well as lift weights are what I should be doing for now.  Today, I danced for a little over 10 minutes and burned 127 calories, which isn't a bad thing for a beginner.

Wednesday, September 21, 2016

Taking a long look at myself...that is my goal

Tomorrow, I plan to actually exercise.  I promise myself that my posts will mostly not contain anything dealing with failures and procrastination.  The power lies within myself.  It took a while, but I finally realize it for myself.  Tomorrow, I plan to dance before morning with my headphones on. I don't dance as much as I used to, but I can always learn.  My plan is to exercise daily and see what lies ahead of me.  Working out and eat well are difficult for me.  However, living with what I am living with are even more difficult.  Right now, since I am overweight and don't usually exercise, I will start out at 10-30 minutes once per day....for now.

Time: 6:00-7:00 AM

1700 Calorie Plan (sample)
Breakfast: 350 calories
Snack 1: 300 calories
Lunch: 500 calories
Snack 2: 150 calories
Dinner: 300 calories
Snack 3: 100 calories

The problem with this sample plan is that I am supposed to consume less than 200-250 calories. Consuming 300 calories is too much at least for me.  Lunch should be feasible, though more than 500-600 calories per much is quite a lot.  Each meal, breakfast and dinner, are usually smaller calorie wise than lunch.   It could be the same amount of calories, but dinner is usually a smaller meal than even breakfast.

Edited  1700 Calorie Plan (sample)
Breakfast: 400 calories
Snack 1: 150 calories
Lunch: 500 calories
Snack 2: 100 calories
Dinner: 490 calories
Snack 3: 60 calories

Both diet and exercise are very important.  That is why I realize I should focus on both diet and exercise.  I also have to keep in mind that this is an exercise blog.  I have my own goals in mind.  My plan to lose between 5-12 pounds a month.  That would be about 9 + months for me to lose 102 pounds.  The truth is, I never had to lose this much weight before, so it bummed me out.  I needed and still have to work and work, but at least it will be worth it.  I don't think that I have had taken a long look at myself, but I will.

Monday, September 19, 2016

Repost from 9/17/16

Make conscience choices to exercise
Yesterday, I have chosen to take a break or rather make a break entry because I was too tired. Sometimes, it gets that way.  I wonder if exercise is a good treatment from that as well.  I noticed that I feel differently whenever I just move.  I am not a good dancer, at least not like I once was.  I would like to know if I could learn again.  I am still inspired by the infomercials that I watch often, usually on a daily basis.  Just now, I have been having thoughts about what is okay and I realize that the power is in my hands.  This is true, even with exercise.  I wanted to make a purchase of some dance videos.  Ironically, many of them are free.  I can make the choice of dancing or not dancing.  Either way, the choice is mine.

With exercise, there are times when I wonder with exercise, what I prefer, to be shot or to get stabbed.  It is silly, but I didn't realize how much I hate exercise and found it drudgery.  There has got to be a way that I don't find it drudgery.  On the other hand, should it fun or something I like?  The problem is, I have no idea what exercise I would like to do.  Should I dance for 10 minutes?  Should I life weights for 15 minutes?  What is most beneficial to me at least for now, walking for 15+ minutes?  Walking would be good, but it doesn't seem to interest me much.  Yet, I walk every single day of my life but I have taken walking for granted.  I don't anymore.  I have a list of things or goals or ideas or ground rules that I have decided to follow to making a plan.  I realize that I have a lot to think about, or so I?

Here are the exercise choices that I have?
Dancing, Walking, Lifting weights

Problem areas: Abs, upper arms, weak core, inner thighs

Ground rules or guidelines (to reiterate)
Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.          
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day

Benefits to exercise:
Exercise
Time period
Per day
...anything else

Saturday, September 17, 2016

Make conscience choices to exercise

Yesterday, I have chosen to take a break or rather make a break entry because I was too tired. Sometimes, it gets that way.  I wonder if exercise is a good treatment from that as well.  I noticed that I feel differently whenever I just move.  I am not a good dancer, at least not like I once was.  I would like to know if I could learn again.  I am still inspired by the infomercials that I watch often, usually on a daily basis.  Just now, I have been having thoughts about what is okay and I realize that the power is in my hands.  This is true, even with exercise.  I wanted to make a purchase of some dance videos.  Ironically, many of them are free.  I can make the choice of dancing or not dancing.  Either way, the choice is mine.

With exercise, there are times when I wonder with exercise, what I prefer, to be shot or to get stabbed.  It is silly, but I didn't realize how much I hate exercise and found it drudgery.  There has got to be a way that I don't find it drudgery.  On the other hand, should it fun or something I like?  The problem is, I have no idea what exercise I would like to do.  Should I dance for 10 minutes?  Should I life weights for 15 minutes?  What is most beneficial to me at least for now, walking for 15+ minutes?  Walking would be good, but it doesn't seem to interest me much.  Yet, I walk every single day of my life but I have taken walking for granted.  I don't anymore.  I have a list of things or goals or ideas or ground rules that I have decided to follow to making a plan.  I realize that I have a lot to think about, or so I?

Here are the exercise choices that I have?
Dancing, Walking, Lifting weights

Problem areas: Abs, upper arms, weak core, inner thighs

Ground rules or guidelines (to reiterate)
Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day

Benefits to exercise:
Exercise
Time period
Per day
...anything else

Wednesday, September 14, 2016

Today's reflection for 9/14/16

My plan is to perform 30 minutes of strength.  I plan to keep that promise.  The problem with exercise is that however I focus too much on the time.  I just wish that I could just have fun and just enjoy exercise.  Lately I have been using free weights and while it is quite the workout, I have a long way to go into saying that my main problem area, my belly has fully gone down.  I spent most of the night ill.  That was due to my binge eating last night.  My goal is not to fail to plan.  I have made another decision.  It is too not beat myself up when things don't go my way.  I had or still am struggling with a black and white thinking that has caused me to go one step forward and two steps back.  I will make a mistake, but with mistakes, I can learn from them.  If anything, being honest with myself is the best policy. 

Tuesday, September 13, 2016

Today's reflection 9/13/16

Since yesterday, there hasn't been much more that I needed to add.  However, I did in fact burn 180 calories, which was quite helpful in reference of consuming more calories than I have planned to.  I have learned that with exercise, come better portions.  I have so far been lifting free weights in the morning.  I plan this daily because anything can happen.  Weight lifting and strength training furthermore hasn't been so vigorous however.  But using heavier weights can and prove beneficial. 

Monday, September 12, 2016

Reflecting on today's habits and what I can do to remedy that..

Today, I have learned that one cannot out-exercise a bad diet.  That is a lesson that is much needed. Though I have lost a pound since last week, I wonder if I have not binged yesterday would I have lost more.  That is okay.  I lost a pound and that is okay.  I feel better already and so far, that is also what counts.  I plan to continue to lift weights.  I might even add some more exercises to my routine.  I look forward to exercising more and lifting more weights.  My motivation to exercise is myself. My desire is to be healthy and not consider myself lazy.  For years, I feel like I am lazy and have been putting myself down for a long time now.  That is something that I wish to change.  Today was a day that I did not eat healthy or exercise.  While I could say that was a mistake, I could finally say that this is a lesson well-learned.  

Sunday, September 11, 2016

Exercise schedule for 9/12/16


Friday, August 5, 2016
Things to Consider
Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day

I plan to consume a maximum of 1200 calories per day, which is
300 calorie breakfast
350 calorie lunch
300 calorie dinner
first 150 calorie snack
second 100 calorie snack
That is what, at least I plan to do.  I rounded the number of calories.  However, I tend to consume
200 calorie breakfast
300 calorie lunch
275 calorie dinner
first snack 180 calories
second snack 150 calories
third snack 95 calories

Tomorrow, I have an appointment, which means that I will have to consume a smaller, yet healthier breakfast.  I have an appintment at 8 am, which will mean that I will have a snack between 7:00 since I weigh myself between 6:30 am and 9:00 am.  Different days, however, will mean a schedule that I will have to make daily.  Right now, I can only do a few minutes.

Friday, August 5, 2016

Things to Consider

Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.             
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day.

I can exercise at least 6 days this week, but since I am a beginner, I could settle for no more than 3 days per week. I have all day to exercise during those three days.  I have equipment, I can walk, and I can learn how to dance, maybe even on the same day for about 15-30 minutes a day.  I don't want to stay at 15-30 minutes per day, but right now, I am and have become a sedentary person.  I have gotten use to structure and stopping.  Maybe I need to do something different, like exercise every Tuesday, Wednesday, and Saturday for 30 minutes a day walking and dancing to Cize. The sad thing is, unless I am at a computer, I get quite bored.  I don't want to stay bored outside of my computer.  I need to find out what it is I like to do other than what little I do throughout the course of a day, which isn't much.  I have the equipment for walking, lifting weights, and recording the time of exercise and the number of calories burned.  I finally realize that I can exercise for more than 10 minutes in a day, and burn at least 300 + calories.  My other goal is to be able to enjoy the successes that I have.

The truth is, I need to relax and just let go.  I hate boredom.  I hate being bored.  I would like to stick to something and enjoy it like I do listening to music and surfing the internet.  I would to actually go places and meet new friends.  I also realize that what is really holding me back is the limits that I have placed on myself such as guilt, and what I have learned or haven't learned because of my age. I am not a spring chicken, but I am still young.  I am no longer 20-something or even 30-something. The truth is, there is nothing I can do about being 20, 30, or 35 anymore.  I am 40+ and I don't just want to be treated fairly, like an adult.

I have been cooped up in this house for the rest of my days with a cat.  The idea of the old maid comes to mind.  I know I am going off topic here, but my point is, if I want to set realistic goals, I have to have a mindset that is based on reality.  Here are some truths: I have lied, denied, and may have made excuses.  I have been feeling guilty about gaining weight, when in fact, some of it isn't really just my fault.  I DO have a hormonal condition.  I CAN and WILL do something about it.  I have begun to actually hate to exercise, but I also have to admit, I AM ABLE to see and do things in a different light.  The truth is, I am motivated to exercise now more than ever.  I just don't to write it, think it, or just be inspired by it.  I want to do it.

It is as if every time I try to do something, I have learned it is based on a structure that I have mentally or physically put up for myself.  I either set the bar too high or set the bar too low.  Either way, I couldn't attain it.  Considering having physical health problems as much as emotional issues, exercise could be of great benefit to me.  I know that today is only a reflection, but the above list in red are things that I need to consider if I wish to be fit and healthy, not worry if my life would have been better if I weren't fat.  

Thursday, August 4, 2016

Focus

It is time I get back to exercising.  It is also time for me to focus on myself.

Wednesday, August 3, 2016

July 5 re-post

I know that this is my blog, but I have come to realize that some changes need to be made.  It has become a blog about what everything else other than what an exercise blog is supposed to be about, and that is exercise.  I have spent a lot of that time complaining and posting articles, which has said much about my mindset.  It is okay to reflect and post results, but I was hoping for something more to offer, like maybe a change of title.  Anything has to be more productive than this blog.  It is more about me than an exercise routine or results.  I do want to follow an exercise routine.  I want to follow plans.  I guess that I should be okay with what I have, but if I were reading my blog, I would wonder where are the routines and other reflections about specified exercises.  The problem is, I want to have fitness goals that stick.  I don't like the daily grind about doing an exercise here and there hoping that it will be productive.  I would like to be a person who has made no excuses.

The real truth is, I have made excuses.  Here I am, someone who really has no clue what it is like to keep exercising and keep moving forward.  I read other people's exercise blogs and sadly, I see a blog that pails in comparison to theirs.  They are fit people who have health advice.  I have little health advice to offer at this point. I can give viewpoints and reflections, and even results, but as far as being physically fit, I cannot.  Yet I know that this is my blog.  I have become as self-conscious about my appearance as I have about this blog.  I wish I could tell myself to get over it, but just getting over it is not that simple.  I have had this mindset that is all or nothing.  I hope not, but I guess I am too much of a fatalist.

I am only 5'1.5" tall and weigh 300 + pounds.  I have been diagnosed as having polycystic ovarian syndrome or PCOS for short.  I have tried to overcome and have struggled with poor eating habits, a hormonal condition, stress, illness, and a lack of exercise.  I would love to say that I am fat and lazy, and I wonder if others say the same thing about me.  Over the years my self-esteem has lowered and I have become more self-conscious.  I am confused about having this condition and often times I feel guilty about being the way that I am.  I guess that an all-or-nothing mindset would equal an even greater struggle to lose weight than most.  I realize that there are things about me that I can easily change, like drink more water, but automatically giving up or cutting back on processed food is a major struggle since much of the US diet is processed.  I wish I could lift like a bodybuilder or dance well, but even that is a struggle.

I guess what I am saying is that I realize that there is a fine line in my case between being honest and making excuses.  I want to thicken that fine line just once.  If I could do it right now, I would.  I would like to just go out there and do it.  Maybe it is time to push myself like no one or nothing has, pushed me.  I have failed, but I also realize that it doesn't have to make me a quitter or a failure.  I want to change.  But who or what am I doing it for, and why?  I have read and "heard" that losing weight is 80% food and 20% exercise, but is it?  Maybe and maybe not, but whatever the stats, I don't want to be a statistic because I remain a burdened failure who will always be self-conscious and a complainer.  My question is, so, where do I begin?

Wednesday, July 20, 2016

Creating an exercise plan

I plan to use dumbbells again; I also plan to concentrate on my physical health as well.  My goal is to also walk one day for at least 10 minutes a day, even though I plan to exercise for even 10 more minutes..  However, my goal is to do some strength training.---Diet and Exercise plan

That would be a great start, but how do I turn that into an actual plan for the week?  It is a good idea to start and not to skimp on that plan.  On the other hand, it is best never skimp on exercise.  That could be one reason why keep making plan after plan and making things difficult for myself.  I have written down plans and followed them before.  Maybe I can do this now.

Tuesday, July 19, 2016

Looking at these goals, how do I build a personal exercise plan?

Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day.

Monday, July 18, 2016

Exercise Plan for beginners---bodybuilding.com

Sample exercise plans

Source for today's sample and advice:
http://www.bodybuilding.com/fun/start-here-start-now-the-8-week-beginner-workout-plan.html

RULE 1 MAKE THE GYM YOUR HABIT
RULE 2 BE CONSISTENT IN YOUR TRAINING
RULE 3 BUILD ON THE FUNDAMENTALS

FUNDAMENTAL EXERCISES
Master at least one from each category

Squats: Front squat, back squat, box squat, and goblet squats. If you go with back squats, check out my article about common squat mistakes.

Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift. Need a guide? I just so happen to have one handy

Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups

Pushing exercises: Bench press variations, dumbbell press variations, military press, push press, landmine press, and push-ups

Pulling exercises: Seated cable row variations, chest-supported rows, barbell rows, single-arm dumbbell rows, single-arm standing cable rows, chin-ups, and pull-ups

Carries: Farmer's carry (bilateral), suitcase carries (unilateral), waiter carries, and cross-body carries

Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs

Sunday, July 10, 2016

Saturday, July 9, 2016

Reflection and blogs 7/9/16

I would think that being a daily blog that I would do more than just walk one day, then complain for the rest.  I know that I can't out-exercise a bad diet, which I have.  The problem with me is that I have put way too much pressure on myself over the years.  I have "dieted" and exercised and I felt like a failure every time I messed up.  To me, messing up involves eating the wrong portions and skipping on exercise.  I know that I am just a beginner, but I realize I no longer have to stay that way over time.  That attitude has made me not only impatient, but also one who gives up easily.  I have ended up making too many excuses and has made me "lazy" and filled with doubt and insecurity.  Planning to exercise and "dieted" have not worked for me.  The truth be told, I am not sure what to do outside of eating a healthier and more moderate portions of foods and exercise for at least a certain amount of time.  That has been hard to do and even harder to change my mindset.  It is even harder to make changes period.  I feel so much better writing things out.  Also, it helps me to learn more and more about health, fitness, and most of all, myself.

Here is a sample plan that could be good for me.  I have noticed that I don't create exercise plans much, so I realize that maybe I need to do so for both blogs.  How do I create an exercise plan in each of my blogs?  There are questions that I need to ask myself.  Here are also three blogs that are and could offer great help for me.  I like the fact that they are so comprehensive:

Nerdfitness.com

Andie Mitchell- exercise history

Mile Posts

Friday, July 8, 2016

Dealing with pain

Lately, I have been dealing with mental, hormonal, and physical problems.  It has been a while since I have made great utilization of the new dumbbells I have purchased.  I often find myself awake with a headache, which was rare in the past, but lately, it has become all too commonplace.  I am also obese which in itself has become a struggle.  My diet is poor and I cannot out-exercise a bad diet.  No one can, but I can get at least physical as a way to cope with pain, stress, hormonal issues, and obesity.   Maybe strength training that I have mentioned would be good for me.  I realize that I have "dieted" while thinking it is a lifestyle change.  The problem is, I had no idea what a lifestyle change entailed. "Dieting" in any form makes losing weight even harder.  I realize that some good, sound research on living a healthy lifestyle would be a good start.

Thursday, July 7, 2016

Body Beast Workout




Right now, I am thinking about the Body Beast workout.  I wonder if it would work for me, or would it work only for some people.  Meal prepping and following a meal plan has always been difficult for me.  However, I don't find myself looking like the models after 90 days.  It looks difficult for me.  I do realize that I am only a beginner when it comes to actual exercise.  No need to put myself down.  I am being honest.  Maybe it isn't about looking like a fitness model.  To me the point is to be fit, not look a certain way.  Well, let the games begin.

Wednesday, July 6, 2016

Cize YouTube free video


This is not a review of this free Cize YouTube video.  I have not played it yet.  I do love the informercials.  I also loved to be inspired. Cize inspires me.  Very few exercise "programs" and informercials have made me want to purchase an arm and a leg to buy.  Cize is one of them.  I am just glad that this YouTube video is still there.  I wish I could have free range to the whole Cize 6-CD collection for free, but that is not reality.  This is something that I never thought I would do or say.

Tuesday, July 5, 2016

Changes to make

I know that this is my blog, but I have come to realize that some changes need to be made.  It has become a blog about what everything else other than what an exercise blog is supposed to be about, and that is exercise.  I have spent a lot of that time complaining and posting articles, which has said much about my mindset.  It is okay to reflect and post results, but I was hoping for something more to offer, like maybe a change of title.  Anything has to be more productive than this blog.  It is more about me than an exercise routine or results.  I do want to follow an exercise routine.  I want to follow plans.  I guess that I should be okay with what I have, but if I were reading my blog, I would wonder where are the routines and other reflections about specified exercises.  The problem is, I want to have fitness goals that stick.  I don't like the daily grind about doing an exercise here and there hoping that it will be productive.  I would like to be a person who has made no excuses.

The real truth is, I have made excuses.  Here I am, someone who really has no clue what it is like to keep exercising and keep moving forward.  I read other people's exercise blogs and sadly, I see a blog that pails in comparison to theirs.  They are fit people who have health advice.  I have little health advice to offer at this point. I can give viewpoints and reflections, and even results, but as far as being physically fit, I cannot.  Yet I know that this is my blog.  I have become as self-conscious about my appearance as I have about this blog.  I wish I could tell myself to get over it, but just getting over it is not that simple.  I have had this mindset that is all or nothing.  I hope not, but I guess I am too much of a fatalist.

I am only 5'1.5" tall and weigh 300 + pounds.  I have been diagnosed as having polycystic ovarian syndrome or PCOS for short.  I have tried to overcome and have struggled with poor eating habits, a hormonal condition, stress, illness, and a lack of exercise.  I would love to say that I am fat and lazy, and I wonder if others say the same thing about me.  Over the years my self-esteem has lowered and I have become more self-conscious.  I am confused about having this condition and often times I feel guilty about being the way that I am.  I guess that an all-or-nothing mindset would equal an even greater struggle to lose weight than most.  I realize that there are things about me that I can easily change, like drink more water, but automatically giving up or cutting back on processed food is a major struggle since much of the US diet is processed.  I wish I could lift like a bodybuilder or dance well, but even that is a struggle.

I guess what I am saying is that I realize that there is a fine line in my case between being honest and making excuses.  I want to thicken that fine line just once.  If I could do it right now, I would.  I would like to just go out there and do it.  Maybe it is time to push myself like no one or nothing has, pushed me.  I have failed, but I also realize that it doesn't have to make me a quitter or a failure.  I want to change.  But who or what am I doing it for, and why?  I have read and "heard" that losing weight is 80% food and 20% exercise, but is it?  Maybe and maybe not, but whatever the stats, I don't want to be a statistic because I remain a burdened failure who will always be self-conscious and a complainer.  My question is, so, where do I begin?

Monday, July 4, 2016

Friday, July 1, 2016

Exercise Can Help You Beat Headaches

Exercise Can Help You Beat Headaches
By Clare Kittredge | Medically reviewed by Niya Jones, MD, MPH

Afraid to exercise during a headache? Don't be: Unless you have a rare condition, exercise and keeping fit can help you manage your headaches.


You may think exercise and headaches don’t mix, but Nabih Ramadan, MD, a neurologist at the Diamond Headache Clinic in Chicago, and chair of the National Headache Foundation (NHF) Education and Biomedical Research Committee, says that’s a myth.

While exercise may trigger headaches, often known as exertional headaches, in a small minority of patients, most people with chronic migraines can actually ease the pain and frequency of their headaches by keeping fit, notes Dr. Ramadan. “People with exercise-induced headaches have a very rare condition, and using that to tell headache patients not to exercise is a myth we don’t want to propagate.”

Exercise Tips for People Who Have Headaches

Here are a few exercise tips for people with chronic headaches:

Exercise regularly. Go for a regular workout (aerobic exercise such as jogging, bicycling, or rowing) at least three times a week. Maintain a constant heart rate of more than 100 beats per minute for at least 10 to 15 minutes during each session.
Work out in the morning. Exercise in the morning, not the evening, so you can wind down during the hours before bed. “Otherwise, you could cause changes in your sleeping habits which could induce headaches,” Ramadan says.
Avoid high-impact exercise during a headache. When you do have a headache, avoid jarring, high-impact exercise like running or kickboxing because it’s likely to aggravate the pain. Intense exercise will also cause you to sweat, leading to dehydration, which can worsen a headache as well, Ramadan says.

Link to full article here

Thursday, June 30, 2016

" 7 invisible ways exercise improves your life"


7 invisible ways exercise improves your life
By Jessica Cassity, upwave.com
Updated 1:09 PM ET, Wed April 16, 2014

We all know exercise benefits your body, but it also benefits you in ways you can't see.  Glance around the gym, and you'll probably see lots of people who are exercising in an attempt to shed pounds, tone muscle and look better.
But numerous research studies have uncovered many other benefits to working out -- ones that aren't necessarily visible from the outside.

Here, some of the awesome ways exercise can benefit your mind, body and soul:


It zaps anxiety.
Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn't in your head.
Or, actually, it is: According to a new study from Princeton University, exercise appears to change the chemistry of the brain by causing the release of GABA, a neurotransmitter that helps quiet brain activity and minimize anxiety. The study found that people who ran regularly had a low reaction to stressful situations, even if they hadn't run in more than 24 hours.

It boosts immunity.
Regular exercise can reduce your risk of certain serious health conditions, including heart disease, diabetes and some cancers. It can also decrease your chances of developing -- and getting stuck with -- more common illnesses, such as flus and colds. (According to one recent study, colds lasted 43% longer for people who exercised once a week or less.)

upwave: Boost your immunity in 5 days
It brings on better sleep. If you're having sleep problems, skip the pills and hit the pool, track or spin studio. According to one study, people who exercised regularly for about 10 weeks reported sleeping better than they had previously.
What exactly does "better" mean? In this case, it translated to dozing off faster and having a decreased need for sleep-promoting medication.

Full article here

Wednesday, June 29, 2016

Exercise reflections and the desire to change

Loving and respecting oneself is not just about looking pretty.  It even isn't about being pretty.  It is about working on the inner person as well as the outer person.  How does it relate to exercise? Well, I have a set goal in mind.  It has been that struggle reveals one's character.  I admit that I have not exercised in a while.  This blog it isn't about reflections of exercise, but I admit that I need to make this blog a more traditional one.  I need to change my title and my goals as well.  This isn't a traditional blog, I know.  I would like for it to contain more traditional content.  How does this relate to character?  Like this forum, there are changes that I need to make.  I need to be more honest about myself and also, how I view exercise in general.  Exercise in general, should be about fulfilling the inner person for exercise provides many benefits internally as well as externally.  Beauty does come from within.  I realize that it is difficult to apply to oneself, but it is true.  I have become self-conscious because of how I felt about myself on the outside and the inside.  With exercise, I feel more confident, more free, and more relaxed.  Physically, I become more fit, but as a person, I do become more fit.  Now having written all of that, I think it is time for me to put it in practice.

Sunday, June 26, 2016

Why is Exercise Important?

Why is Exercise Important?
by Armand Tecco, M.Ed
Healthdiscovery.net


If you don't exercise, your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!

Helps Prevent Diseases
Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.

Improves Stamina
When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.

Strengthens and Tones
Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too!

Enhances Flexibility
Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed.

Controls Weight
Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. It's as simple as that.

Health discovery article


Saturday, June 25, 2016

Exercise and Music-from Homework Assignment

Exercise and music
Exercise and music are what make the world go around; at least for me it does.  I feel so much better. I still have a long way to go.  My thoughts have lessened for the most part.  I am so happy and more content.  If only I have dieted and exercised before.  I realized that I want, need, and desire to lose weight, but for me and no one else.  I want to prove the naysayers wrong and myself right.  I am okay and I will continue to be okay.  Like I said (okay to paraphrase), exercise and music have made MY world go 'round.  I am so happy and no longer irritated for now.

Monday, June 20, 2016

Today's reflection 6/20/16

Exercises include lifting weights and walking qualify as exercises.  But does shopping?  I went shopping earlier this morning and I have wondered if one can burn calories by doing something as mundane as walking.  I have been on websites that may not consider pushing a cart an exercise, but I felt like I have burned a few calories today.  My weight loss has been of great importance for me. Low and slow are the ways to go.

Sunday, June 19, 2016

Today's reflection

I am too worn out.  I have to prove myself right.  I can do it.  I will do it.  I have done so so far. There are things that I have to overcome like getting lazy and not getting up to exercise.  Fifteen minutes of exercise per day is a good start.  I don't want to stop.  It is in my head.  Now if I can just do it, then I know that despite the slow and steadiness, I will grow closer to my goal.

Friday, June 17, 2016

Results for 6/17/16

My results:
Calories burned: 290
Low-mid impact walking
Time is 15 minutes 1 second
The pulse is 99.

I wish I could have written more about today's results.  I had a much slower day walking.  It means that I didn't walk as fast as I did yesterday.  However, I am glad that I didn't have to worry about having pain or even cramps.  The number of calories burned surprised me.  I would not expected this many burned calories.

Thursday, June 16, 2016

Results for 6/16/16

Low impact walking
High level exercise according to time
Time of 23 minutes and 22 seconds
Burned 632 calories
Pulse is 103.

I feel very good about exercise. Just doing more than sleep and moving around have been of great benefit to me. I can do it and have done it. That has made me proud. I have shown myself that with some effort, I have no need to be negative.


Monday, June 13, 2016

Results for 6/13/16

My Exercises

MINUTESCALORIES BURNED
Walking: 2 mph (30 minutes per mile) 527

Create Group Copy ExercisesMINUTESCALORIES BURNED
Daily Totals:    527
Your Weekly Total / Goal:    5 / 18027 / 1040
I guess even the smallest of moves is better than none.

Sunday, June 12, 2016

Reflection for today

I will not excuse my behavior this weekend.  I did not do much or any exercise.  Procrastination is and never will be an excuse.  I also will not feel like and be a failure.  However, exercise has done me some good considering I had suffered from muscle weakness and pain today.  I will continue to be active for this is what is best for me.  I am writing because I want to prove myself right, not to prove myself wrong.  I am most of all thankful for a change in mindset today.  I am and will not be afraid to fail.

Friday, June 10, 2016

Results from 6/10/16

My Exercises

MINUTESCALORIES BURNED
walking 13157

Create Group Copy ExercisesMINUTESCALORIES BURNED
Daily Totals:    13157
Your Weekly Total / Goal:    129 / 1801906 / 1040
I have been encouraged to walk.  Exercise has done me some good.  As an OCD sufferer, it is even better.

Thursday, June 9, 2016

Results for 6/9/16

My Exercises

MINUTESCALORIES BURNED
yardwork 34652
lunges 
Sets: 2 • Reps: 20 • Weight: 3
850
sqashes 
Sets: 3 • Reps: 15 • Weight: 3
739
shoulder exercises 
Sets: 5 • Reps: 5 • Weight: 3
6165

Create Group Copy ExercisesMINUTESCALORIES BURNED
Daily Totals:    55906
Your Weekly Total / Goal:    116 / 1801749 / 1040
I realize that the exercises have been planned yesterday.  I am glad that I have followed the plans that I have made yesterday.  I have made many gains when it came to exercise.  It hurts, or rather burns.  That would mean that I have had burned a few calories.  I am doing okay with the exercise, but not as well with the diet plan.  I realize that I will be okay.

Wednesday, June 8, 2016

Today's reflection 6/8/16

I have worn my watch today.  Sadly, I have not used it.  I realize that while I did exercise, I do not know the time of my visit nor do I know how many calories I have burned.  I was in the store this morning and I should have known better, I finally brought myself a pair of lighter weights.  I promise to use the lighter weights.  I will do that next time.  I will prove myself right.

Tuesday, June 7, 2016

Results and reflection for 6/7/16

There is nothing like a good walk downtown.  I love walking downtown.  I love it so much that I have burned 623 calories, with the total time of 23 minutes and 2 seconds.  It was a nonstop walk. I am a fan of walking downtown, even carrying my purse out there.  Just getting a cup of coffee and a donut.  Exercise is good for the mind and for the spirit.  It was as if I felt better about myself.  I am just happy with the results.  It was a middle to high impact walk.  I just feel great today.  I was just tired, that is all.

Here are the results from Sparkpeople below:

My Exercises

 MINUTESCALORIES BURNED
Walking 23623
Create Group Copy ExercisesMINUTESCALORIES BURNED
Daily Totals:    23623
Your Weekly Total / Goal:    61 / 180843 / 1040

Monday, June 6, 2016

Crunches and reflection

I have tried to follow much of the exercise schedule.  I am ready to exercise for a more fit body, especially a flat stomach.  I wish that I had put on my watch.  However, for me, that was quite a workout.  The results are below.

My Exercises

 MINUTESCALORIES BURNED
Aerobics, general, low impact (including Walk Away The Pounds) 226
Crunches demo
Sets: 5 • Reps: 10
523
Create Group Copy ExercisesMINUTESCALORIES BURNED
Daily Totals:    749
Your Weekly Total / Goal:    38 / 180220 / 1040

Sunday, June 5, 2016

Results for today, 6/5/16

I finally did the exercise.  For the first time ever, I have felt so good and so motivated about exercise. I don't feel as stressed out as I once did.  I am here to write that I finally have exercise results. Results are below:

My Exercises

MINUTESCALORIES BURNED
Strength training: Moderate resistance training with little to no rest (includes compound exercises, free weights, dumbbells, weight lifting) 
Sets: 2 • Reps: 10 • Weight: 3
1273
Pilates 
Sets: 2 • Reps: 10
1580
Crunches demo
• Reps: 40
418

Create Group Copy ExercisesMINUTESCALORIES BURNED
Daily Totals:    31171
Your Weekly Total / Goal:    31 / 180171 / 1040
Equipment: 2 3-lb. weights 
Oregon scientific watch results

Time: 4 minutes 
crunches 
Middle impact 
Calories burned: 44 
Time: 14 minutes 20 seconds 
Pilates 
Low impact 
Calories burned: 166 
Time: 11 minutes 38 seconds 
strength training (shoulders) 
Low impact 
Total calories burned: 135 
Total Time: 29 minutes 58 seconds 
Total calories burned: 345