A little confession + Half marathon training day

by Christine on November 30th, 2010

filed under Christine's Life Updates, Diet, Food, Nutrition, Exercise

Okay I have a tiny little confession to make.

This morning I found the scale (that hubby hid on me) and weighed myself. I was at 127.2, which was disappointing because I thought perhaps I was at my goal weight already (125). DANG!

But this is not the end of the world. I have two pounds to lose in two weeks. I KNOW I can do this.

So what has prevented me from being at my goal weight already? I think it can all be boiled down to one major thing: Sugar.  I’ve been on a chocolate kick lately, and I have been eating a little chocolate every night before going to bed. Don’t get  me wrong, I only eat a TINY little bit, so I’m not doing any major damage to my lifestyle. That being said, I think the extra calories aren’t doing me any favors. Plus, there is no reason why I have a “treat” every day. Every 2-3 days would be perfectly sufficient.

December 12th is my OFFICIAL weigh-in, when I am hoping to be at my final goal weight. That gives me about two weeks to really buckle down and pay attention. My plan is this:

(1) Count calories every day. I do this already–I’ve been doing it for so long I’m not sure that I could actually stop doing it at this point. But I know that I haven’t been entirely honest with my calorie-counting either, such as the little chocolate nibbles at night (approx. 50 calories worth) and a little sugar in my coffee (30 calories or thereabouts). Those little cheats throughout the day really add up. So for the next two weeks I’m going to count it all and be very strict with myself.

(2) Stop all the excess sugar already. No more chocolate at night. No more sugar in my coffee. No more nibbles here-and-there. I’m stopping it all for the next two weeks. Oh, I’m going to go through some major sugar withdrawl. Hell, I know I’m a sugar junkie; I’m not going to lie to you or to myself. But I’m going to do my best to stop it.  Instead, if I get a chocolate or sugar craving, I’m going to eat some protein: almonds and tuna fish, primarily.  I will also feel free to consume fatty foods (cheese, cream, butter, etc) but in moderation of course; I have a calorie limit to maintain, after all, and high-fat foods will make me reach my maximum calorie limit early. No, I mean to limit those high-fat foods, but I’m still going to eat them. They are, after all, very good for you in limited quantities.

That’s it. Two steps. I know that if I can stop with the sugar, then I will be able to meet my goal weight easily. Today I have already begun, and it’s been a good day!

This morning I went to the gym for my Last Chance Workout before THIS SUNDAY’S HALF MARATHON DAY!  I am very excited about this! I already have a list put together of items I don’t want to forget to bring with me (extra water bottle, extra pair of socks, pen and pencil, etc.).  Today’s gym day was heavy on weights, and I really wrecked myself on a few machines! It felt great, and I expect that I will be very sore tomorrow. I finished up with 2 miles on the treadmill, a very light cardio day considering I’m going to be going 13.1 miles on Sunday!  I am going to be supported by:

Thank you, all four, who are helping to motivate, inspire, and encourage me! I am going to tape a notecard with your names on my treadmill so when my brain wants to quit on me on Sunday, I will look at that card and remember you four who are going to be working out the same day as me! WE CAN DO THIS! If anyone else is interested in participating by jogging a 5K, 10K, Half Marathon, or Full Marathon, let me know!!  The goal is to push yourself to the next level, so do whatever works best for you.

I have two people who are going to be at the gym with me to help support me in-person, too: my hubby and my friend Peter. They have offered to come by for an hour or so and jog along with me, so I won’t be alone for the duration of my half-marathon. That’s so nice of them!! I need all the support I can get.

Allan, from Almost Gastric Bypass, is also helping me out. I’ve been searching everywhere for the gatorade gel stuff that helps fuel you during your workout. I’m concerned that I might get dizzy during the half-marathon (because I eat so little), so I’ve been trying to find those gels to keep my body fueled up. I can’t find them anywhere, but Allan is a sweetheart and agreed to send me a few. THANK YOU!!!

I also hope that getting this half-marathon behind me will help push my body over the edge so that I am at my goal weight on the 12th! Now, remember that exercise will not magically burn those “bad calories” you are munching on, but every little bit of exercise helps you be fit and healthy!

Okay I’m going to wrap up this up with a few pictures our Christmas Tree Decorating this past weekend!

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Weight Training Workout – A typical legs day

by Christine on May 18th, 2010

filed under Exercise, General Information

I am very curious to know what kind of workout routine you follow, or what kind of weight-training you do. In fact, I’d like SPECIFICS about it!  I think there’s always room in my workout to improve! So…what do you do to work out?

Here was my workout at the gym on Sunday (legs day). I use an intensity scale to rate my effort level. 1=easy and 10=extremely difficult to lift.

Leg Press MachineLeg Press (machine)
12 reps with weight at 110 pounds (#5 intensity)
10 reps with weight at 120 pounds (#7 intensity)
8 reps with weight at 130 pounds  (#9 intensity)
20 reps with the weight at 120 (or until I couldn’t take it anymore; “to failure”) (Starts at 8, goes to 10)

Leg Extension MachineLeg Extension (machine)
12 reps with the weight at 70 pounds (#5 intensity)
10 reps with the weight at 80 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 80 pounds (“to failure”)  (Starts at 8, goes to 10)

Leg Curl MachineLeg Curl (machine)
12 reps with the weight at 70 pounds (#5 intensity)
10 reps with the weight at 80 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 80 pounds (“to failure”)  (Starts at 8, goes to 10)

The adductor machine, for the conservative lady in you.“No” Machine/Adductor (machine)
12 reps with the weight at 80 pounds (#5 intensity)
10 reps with the weight at 85 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 85 pounds (“to failure”)  (Starts at 8, goes to 10)

The Adductor machine, for the naughty girl in you.“Yes” Machine/Abductor (machine)
12 reps with the weight at 80 pounds (#5 intensity)
10 reps with the weight at 85 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 85 pounds (“to failure”)  (Starts at 8, goes to 10)

Butt-building machineGlutes Machine
12 reps with the weight at (I forget) 30 pounds? (#5 intensity)
10 reps with the weight at 35 pounds? (#7 intensity)
8 reps with the weight at 40 pounds?  (#9 intensity)
20 reps to failure (Starts at 8, goes to 10)

Calf Raises (machine)
12 reps with the weight at 110 pounds (#5 intensity)
12 reps with the weight at 110 pounds (#7 intensity)
12 reps with the weight at 110 pounds  (#9 intensity)
(I would have added more weight, but it was already lifting me off my seat: it was a hard enough ARM workout just trying to keep my butt in the seat!)

Cardio:
Walk 5 minutes, increasing speed slowly
Jog 20 minutes, nonstop
Walk 10 minutes, slowing speed slowly.

Situps:
250 crunches. (regular, side to side, lower-abs with the butt raise at the same time)

Holy crap, this workout really kicked my butt. My legs (especially my calves and hamstrings) have been extremely sore for the last two days. This is exciting – I love getting DOMS!

I don’t know what this weight-training routine is called. I think of it as a “pyramid” setup because the weights increase steadily.  I wonder what other types of weight-training workouts there are, which are most effective for building muscle, which are the most effective for burning fat, etc.

I need to work on lengthening and stretching my hamstrings. Other than basic yoga poses, does anyone have any tips, tricks, or exercises to lengthen this area?

I really want to use the freeweights, but I’m intimidated by the meatheads hanging around that area. I would totally use the freeweights if the gym was vacant. How do I work up the courage to go over there and not look like a complete ninny?

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Protein Shakes – All your questions answered!

by Christine on April 30th, 2010

filed under Diet, Food, Nutrition, Exercise, General Information

Protein shakes are a dietary supplement. Many of the foods we eat every day contain protein: beef, chicken, fish, eggs, dairy, beans, and nuts are the items highest in protein. However, many fitness experts claim that these protein levels are not enough if you are undergoing intense workouts, whether cardio or weight training.  This is a highly controversial topic though. While many experts claim that protein supplements are a crucial part of a fitness program, other experts claim that no scientific studies prove that protein supplements aid in weight loss or muscle building.

Protein is essential for a healthy body. Protein builds muscle, hair, skin, and connective tissues throughout the body. It can be found in every cell and most fluids in our bodies. In fact, protein makes up about 16% of our body weight, and there are over 10,000 different types of proteins in our bodies!  We have relatively little capacity to store protein. If we stop eating protein for a sustained period of time, our bodies begin to break down muscle for its protein needs.

What types of protein shakes are there?

Whey protein is a mixture of globular protein isolated from whey (a by-product of cheese production). Whey protein is made from cow’s milk.  Whey protein works to provide the body with amino acids that are used for building muscle tissue.  Whey protein also works as an antioxidant and helps to support the immune system.  Whey protein powder shakes are easily found in most nutritional food stores and is arguably the most popular form of protein shake.  People who have milk allergies should avoid using whey protein.

Egg protein is an excellent source of protein. Before whey protein shakes came on the market, athletes were known to drink egg whites or cook dozes of eggs at a time. (Think of the scene in “Beauty and the Beast” where Gaston sings “When I was a lad I ate four dozen eggs/Every morning to help me get large./And now that I’m grown I eat five dozen eggs/So I’m roughly the size of a barge.”)  Eggs are also an excellent source of vitamins and nutrition, such as vitamins A, E, and K and a little B12.  Egg powder protein shakes are not very easy to find on the market; most people make their own protein shakes using fresh eggs. (See the recipe section below).  However, there are some supplements available if you do an internet search, which may be of particular interest for those people that do not like the taste of eggs and perhaps are allergic to whey protein.

Soy protein is the third type of protein shake available on the market currently. Soy protein typically is low in fat, cholesterol, and lactose.  Soy protein is a particularly good choice for those people who are lactose intolerant.  Soy protein can also be used for cooking instead of flour, which is a helpful tip for anyone who enjoys baking!  Soy protein contains saponins, phytosterols, and isoflavones. Saponins support healthy immune support, and phytosterols help maintain cholesterol levels in the healthy range. Soy protein shake powder is easily found in most natural food stores.

What benefits are there to protein shakes?

There have been preliminary studies that have indicated that protein shakes may possess anti-cancer properties and reduce the risk of other disease, although further scientific study is needed to verify these claims.

Other studies have shown that extra protein in the diet may help to prevent osteoporosis. (Sufficient intakes of calcium and vitamin D, combined with strength training, will also keep our bones strong. Protein is not the only factor in bone strength.)

Depending on the type of protein shake that you buy, some claim that protein can help to reduce cholesterol levels.  Soy protein can promote a healthy heart.

Will they help me lose weight?

Protein shakes are not a magic pill that will miraculously help you lose weight. Replacing some meals with a protein shake may help reduce your daily calories and may help curb your appetite. This may in turn help you lose weight. However, the shakes on their own will not magically help you lose weight. You still need to exercise and eat properly in order to achieve weight loss.

Some studies have shown that consuming protein helps to increase your metabolism every time you eat it by 20-25%!  (McArdle et al, 1986) Protein also helps to time the release of carbohydrates so that you get sustained energy throughout the day.

People participating in cardio activities should consume 1.2 to 1.4 grams of protein per kilogram of body weight per day.  That means that a 150 pound person should consume approximately 90 grams of protein.

Will they help me gain muscle?

Protein shakes, especially whey protein, are lauded by the weight-building community as a way to build muscle quickly. The overall claim is that when you weight train with the goal of muscle building (small reps, heavy weight), you tear your muscles.  Protein helps to repair and grow your muscles as they begin to heal.  Bodybuilding website claim that whey protein increases the levels of amino acids in the blood, which is then used by the muscles to increase mass. Muscle-building atheletes claim that if you are weight training, you should consume your protein shake within 30 minutes following your workout in order to encourage muscles repair and growth.

This is an area of a great deal of controversy. For example, WedMD states that “adding protein doesn’t add muscle mass, though as many people believe.”   Further scientific study is needed to examine the effect that a high-protein diet has on muscle growth and development.

People participating in weight training activities should consume 1.7 to 1.8 grams of protein per kilogram of body weight per day. That means that a 150 pound person should consume 121 grams of protein per day.

How much should I consume?

According to the Mayo Clinic, the average adult needs 46 to 56 grams of protein per day, depending on the individual’s weight and overall health.  An average diet should already provide this amount of protein. If you are lacking in protein, you may want to consider a protein shake as a supplement.

The standard method by nutritionists for calculating how much protein you need is to multiply your body weight in kilographs by 0.8, or weight in pounds by 0.37.  This is the number of grams of protein that should be the daily minimum.  A 150 pound person should eat 55 grams of protein per day, a 200 pound person should consume 74 grams per day, and a 250 pound person should consume 92 grams per day.

If you are participating in substantial amounts of cardio or weight training exercise, see the sections listed above to see the recommended protein levels for your workout routine.

Are there any side effects?

People with milk allergies should avoid using whey protein, as those products are created using cow’s milk.

One source says that when you over-consuming protein, the extra protein is made into fat into the body. Rather than building more muscle, the extra protein is just adding to your waistline.

However, the National Academy of Sciences reported that the only known danger of consuming too much protein is an increased risk for kidney disease.  However, one report claims that extremely high doses of protein may cause the liver to overload.

Regardless of what is fact and what is myth, one thing seems clear: don’t overdo it.

How do I pick out the right protein shake for me?

If you want to try a protein shake as a dietary supplement, then you need to consider the amount of protein, carbs, fat, and calories in terms of your overall dietary goals.

Bodybuilding.com says that if you are trying to lose fat, you will want to buy a low-carb, low-calorie protein shake.  If you are trying to gain muscle, look for a high protein, high-calorie powder that is relatively low in sugar and fat.  If you just want a quick meal replacement, look for powder with medium carbs and medium calories.

Protein Shake Recipes

Mocha Shake

  • 6 oz water
  • 4 ice cubes
  • 2 tablespoons heavy whipping cream
  • 6 oz coffee
  • 2 schools chocolate protein powder

German Chocolate Shake

  • 12 oz water
  • 4 ice cubes
  • 1 tablespoon heavy cream
  • 1 tablespoon cream of coconut
  • 2 scoops chocolate protein pwder

Pina Colada Passion

  • 12 oz water
  • 4 ice cubes
  • 3 scoops vanilla protein powder
  • 1/3 cup pineapple chunks
  • 2 tsp. coconut extract

Orange Creamsicle

  • 1 to 2 scoops of vanilla protein powder
  • 6-8 oz water
  • 4-6 ice cubes
  • 1-2 peeled oranges

Egg White Surprise

  • 1 cup liquid egg whites
  • ½ cup of orange juice
  • ½ cup of pineapple juice
  • Optional: ¼ cup mandarin orange slices
  • Optional: ¼ cup pineapple chunks.

Egg White Shake

  • 1/3 cup egg whites
  • ½ cup pineapple chunks
  • ¼ cup pineapple juice
  • Add 1 packet stevia powder
  • 1-2 drops coconut extract
  • 1-2 drops vanilla extract
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