90 Day Bootcamp Week 2 Update:
Tuesday, June 17, 2008
I've finished week two out of thirteen in my 90 day Bootcamp. This week was surprisingly harder than last week. I hit a few days where I was really exhausted and had to force myself to do the workouts.
I've learned so much this past week about the human body and caloric needs and different methods to speed up weight loss.
I didn't lose any more weight after the first week but I really think this week I've been building some muscle(you should see my calves and biceps!!)which of course weighs more than fat yet takes up less space. I know I've gotten smaller this past week because my clothes feel looser, especially in the waist. YAY!!
I did have a slipup this past Friday night and drank two 12 ounce margaritas(top shelf). Not only did they make me feel AWFUL the next day, which made me unable to work out, but when I looked up the calories in them I was FLOORED. Did you know that two twelve ounce top shelf margaritas contains almost 1200 calories and over 4000 miligrams of sodium?? Talk about a dieting landmine!! I'm pretty sure this is why I didn't lose any weight this past week, I've been staying between 1100 and 1300 calories a day, sometimes a little less than that and on that one day with my food intake I took in twice that much. PLUS the sodium makes you retain LOTS of water.
I started working out twice a day this past week. I will ususally do either strength or cardio in the morning, and pilates in the evening. I've started doing this Turbo Jam that is SO FUN!! It's like Tae Bo a little but a LOT more fun!! You hardy know you're working out!! You can burn 1000 calories in an hour doing Turbo Jam!! (Not that I can do an hour yet..LOL but I'm working on it!!) I can really feel some abs developing in my core...which is really exciting!! My biceps and calves are really defining too, now I just wish my thighs would do something. They seem to be getting harder and not so flabby..I think it's because of all of those walking lunges I've been doing.
The soreness is starting to subside, although on some days if I really "bring it" when I do the weights I really FEEL it the next day. Like today. I did a good 40 minutes of weights yesterday evening and today my shoulders and chest are really feeling it. I STILL think push ups are evil, but there's nothing like them for toning the arms and back and chest. Especially when you do them with your arms in different positions. One of my workouts calls for 4 different types of pushups. Pushups with your fingers pointing inwards towards each other(triceps pushups), WIDE pushups with your hands placed out past shoulder width, regular pushups, and pushups with your hands really close together and you do the movement with your elbows going straight back instead of out. Try doing ten of each of those and let me know what you think. Not easy.
This week I'm really going to work ..ping my sodium down to under 1200 mg a day. The RDA is 2300 but I've been reading that if you really want to drop weight and keep water off your body you need to go lower. Salt makes you retain water, and water retention is not good for weight loss. This of course means I've gotta really clean up my diet even more than it is..no more lean cuisines which are a sodium landmine and less packaged foods. Time to eat more FRESH veggies and fruits, and chicken and tuna.
I'm also going to work on upping my fiber and protein, and dropping the carbs a little.
I've been reading a lot lately about Calorie Cycling. This is when you zig-zag your calorie intake within your range throughout the week to keep the body confused. This supposedly keeps the body from getting used to burning and consuming the same number of calories every day which speeds up weight loss. My range is 1200-1550 calories a day. I would start on Sunday and eat 1200, since it's my day off from exercise my body doesn't need as many calories. Monday I would eat 1500 since it's a strength training day and make sure I was high on protein and lower on the carbs, Tuesday is a cardio day so I would eat 1350 and make sure eat higher on carbs because you burn carbs during cardio. Wednesday is strength so I would go back to 1500 and eat higher on protein, Thursday is Cardio, so I would do the same as Tuesday, and so on.
The other technique I'm implementing this week is The Deficit.
I learned this from Jillian Michaels website.
If you create a calorie deficit of 7000 calories a week you are guaranteed to lose 2 pounds. It's really simple.
First you need to know what your Basal Metabolic Rate is. This is the number of calories your body needs a day to maintain your current weight.
Here is the equation:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
My BMR is 1628.95
Then you use the Harris Benedict Equation to calculate how many calories your body needs to maintain weight based on your activity level.
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Mine is 1628.95 X 1.725 = 2809.93, because I work out strenuously 6 days a week.
This is how many calories my body needs to MAINTAIN my current weight. Obviously that is not my goal so I'm going to create a deficit.
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
I'm using the combo method. I reduced calories by about 1000 a day and I burn between 600-700 calories a day through exercise. This is the deficit required to lose weight. If all goes well I should be able to drop 39 pounds by November. YAY!! I know that sounds like a long time but hey..it took me a year and some change to gain it, I didn't expect it all to come off overnight. It takes TIME to build lean muscle mass. and LOTS of Patience and sweat.
I never thought of weight loss as all about science, and math but really that's all it is. It's not a secret, and you don't need a book or anything to figure this stuff out. Just the internet. Sounds simple huh?? I certainly think so..