Weight Loss and Exercise #4

50 mins of personal training

Prior to that, 15 mins of low intensity cardio to warm up

60 mins of Yin yoga yesterday evening

67 minutes of Zone 2 training on the rowing machine

I know it Zone 2 because my rate of perceived exertion and the Blue zone minutes on the Orangetheory app say the same thing.

On the plus side:
- I was able to do a good portion of the workout with my eyes closed
- I listened to something related to work (conference recordings), killing two birds at once. It would have been better to watch the recordings and not just listen, but this is an antiquated rower that does not have a big screen for media.
- I practiced the correct form as instructed by one of the Orangetheory trainers (a long motion, with moving as far as possible forward and then as far as possible backward) and noticed how greatly it improves efficiency. In the past, to reach the speed I needed to work much harder, but now I just use the correct form. Truly an example of work smarter, not harder!
- I now much look forward to the special workshop on rowing at Orangetheory in 2 weeks.

On the minus side:
- Rowing, like recumbent elliptical and recumbent bike, triggers Overactive Bladder. I needed to pee several times. Sure, I drank 1.5 liters of water during the workout, but with a normal bladder you can go for an hour+ and not take bathroom breaks all the time. Luckily this does not happen during personal training or upright exercises. Something about sitting and moving does it. Apparently, motion is too close to the bladder and it triggers it. I will see a pelvic floor specialist about it in a bit.
- One callus on my right hand. I did not like it. Looked up on the forum on the website of the manufacturer of the rowing machine and found a recommendation for NRS Castaway Glove but it is not available on Amazon or at local stores.

Here is the best article on Zone 2 training I have found. It is written for women, but there is nothing in it that would not apply to men:

Zone 2 training: What is it, benefits + examples

It is encouraging to know that you do not have to work hard all the time and that low intensity training is still highly beneficial and in fact foundational.

60 minutes of strength training

Feeling great after it

I’ve been squatting exercise

This came from my favorite researcher BJ Fogg whose method Tiny Habits I love

Do strength training (but not too much)
You may be surprised that I picked this area.

One reason this matters —> When you feel physically stronger, this feeling ripples out into many other areas of life.

My advice here . . . Do some strength training each day, even if for three minutes. Squats, pushups, resistance bands, etc.

You should be pretty happy with 10 minutes a day of true strength training (not cardio).

If you get quite sore, then you’ve done too much. Scale back. (I’m talking to people over 40 here.)

My rule is to push myself until I feel a burn. Then I stop and go to the next exercise. For me the right amount causes me to feel compact and strong the next day, not sore or tired.

You don’t need a gym or even 30 minutes of strength training. You mostly need to be consistent — something each day, no matter how tiny.

Hope this helps!

-BJ

--

BJ Fogg, PhD

Behavior Design Lab at Stanford University

Author of the New York Times Bestseller Tiny Habits: The Small Changes that Change Everything

Today I've eaten 1,230 calories, 152 grams of carbs 1,465mil of sodium and 86 grams of protein.

I did some grocery shopping these last 2 days and I got a lot of Healthy Choice meals and Lean Cuisines and Smart Ones. Then I got a bunch of Greek yogurt and some zero calorie sparkling water and some cases of zero sugar Coke and Zevia

I had a couple Healthy Choice TV dinners and 2 string cheese and 2 Greek yogurts and a golden potato today. I got coffee too.

This is how I ate when I was losing weight in 2016-2018.

55 minutes of personal training last night

Today, canceled Yin Yoga because I feel so cold due to anemia and also have RLS due to anemia. I just would not have enjoyed those long poses in my current state.

Premier Protein came out with cookie dough and salted caramel popcorn protein shakes. The cookie dough one is pretty good. That and an Atkins bar was a good breakfast. Overall I did good today. I had just over 1300 calories today.

60 minutes of Zone 2 training ( blue minutes in the Orangetheory app): 40 minutes on the recumbent bike and 20 minutes on h recumbent elliptical with chest press thrown into the mix. On the elliptical, did both forward and backward movement.

265 calories

Drinking chocolate Core protein shake now.

I've had 773 calories today. 97 grams of carbs 23 grams of protein. I'll eat a healthy choice meal for dinner

I haven't been too hungry today but I've eaten enough calorie wise. Nothing in about 6 hours though besides a popsicle. I am just not as snacky. It seems to be more subconsious.

I am not exercising because I am sick with a virus, but I am logging some time wearing my weighted vest.

Been walking 5-13 miles a day since coming to the city. Living off of instant breakfast hot chocolates, gorp, and those bags of tuna.

Starbucks gave me 3 venti non fat drinks and I had a couple sodas. And a protein shake. Barely anything food wise and I'm feeling it.

And now I'm ER type feeling it so I'm making some soup and hoping that helps.

Yesterday night, I walked around the entire large apartment complex twice while wearing my weighted vest and listening to an audiobook.

As I was finishing the second circle around the complex, my shoulders became sore and I started worrying that I had overdone it, but the soreness quickly went away. This morning I woke up just fine. So I know now that I can do it safely.

Two miles so far today and at least another four coming up going to and from the mental health center, then when the library closes another 1.5 miles to the shelter.

I skipped coffee today. I've just had water to drInk. I had a lemon Kit Kat and a healthy Choice TV dinner for breakfast. So I am currently at 610 calories, 90 grams of carbs, and 14 grams of protein. I'm trying to take it easy on my stomach today while not go too long without eating like I did yesterday

I went yo Orangetheory fitness twice this week, once for a HIIT workout on the treadmill and second time to learn about their water towers and proper rowing technique. I have received an email from them announcing my 10th visit, 10th since I started in Dex. I now have credits to go three times before 2/26 when the next billing cycle begins. I plan to go on the Presidents' Day and then twice during the week.

I did some strength training today. Ten body-weight squats, ten calf raises, and three push-ups against the counter. I looked into adult ballet classes and found one for seniors. I emailed for details about it, as per instructions.

I was feeling really hopeful and telling myself that a journey of a thousand miles begins with one step. But now i am having doubts. I'd have to lose at least half my weight to become a skilled ballet dancer. And i'd have to get up early to attend class and i feel sick if i don't sleep-in. There may be too many obstacles.

Also, becoming an elite ballet dancer would probably be too expensive. I found one price for an adult ballet lesson of one hour and it was $22. I'd have to be taking three classes a week to become an elite dancer, so it's probably not affordable, not realistic as i'm 57, and not practical for my lifestyle.

@Mountaindewed:

Hey, i drink that Premier Protein too! It's got great specs and is about my only protein source given that i don't cook or eat much meat and am lactose sensitive to milk. My only other source is cheese and that doesn't have very good specs. Cookie dough flavor sounds great! We don't have it up here in Ontario yet tho. Takes a while for new products to be on our shelves. Enjoy!

My last treadmill workout at Orangetheory:

347 calories

26 Splat points (26 Orange plus 20 Green), my highest count of Splat points so far and I have taken 10 classes

AVG HR 135, PEAK HR 150

2.36 miles and 44 minutes overall

I was ready for stretching afterwards as I experienced soreness. The stretching part of the class after power walking was somehow so smart that I was no longer sore after it.

All but one last minutes was nearly flat at 1% incline. The last minute was all out at 4 MPH and 10% incline.

So that was yesterday. Last night I went to a rowing workshop. We did some drills but otherwise sat and listened to the coach. The drills were tough, though, and my pectoral muscles are sore today!

I plan to go again on the Presidents' day.

Hey, that is not bad though at all for the beginning of the journey. Can you repeat it (squats/calf raises/push-ups) after resting for one full day?

Thanks for the support! I hope to alternate days of strength-training with cardio. Will do the best i can, have trouble sticking to a program. Grats on your impressive workout!

The new thread is here: Weight Loss and Exercise #5