# Monthly Archives: June 2009

## It’s not that simple.

The important part of losing fat -or to some the simpler but less descriptive losing weight- is to eat few calories than you burn.  About 300 calores/day is just right for most of us.

The hard part is determine how many calories you burn in a day to begin with.

Reading StrongLift this past month, they discussed how many calories do you need? and gave several formulas.  Using myself as the example I came up with:

Simple formula: body weight x18 kcal= 136×18=2448    Using my ideal weight: 120 x 18 = 2160. This does NOT include the fact I normally exercise about 1.5 hours/day.

Using the linked worksheet for the Cunningham Equation, I came up with a caloric expenditure of 3625.

Two formulas, one website, two vastly different results already.

Using the Energy Calculation formulas from Lori Incledon’s Strength Training for Women (pg. 60), I come up with a calculation of 2133. This is a more complicated formula but does take into consideration the fact I exercise and my age.

To lose weight at 1#/week I need to eat about 500 fewer calories/day than I expend.  Let’s agree the real number is somewhere around 2150.  That means I need to eat 1650.

For the past week I have been tracking my foods and exercise and eating about 1400 calories a day.  I have not lost weight.  Two hundred and 50 calories is not such an extreme deficient that I would dramatically stall my metabolism and hold onto weight.

So, once again, I’m confused as hell by all this.  I can-and probably should- eat a few more calories and be OK.  Note, that most evenings this past week I was full and trying to force more calories down.  NOT the best thing to do. Also note: the last couple months I have had very strong desires to stop at the grocery store on my way from the gym and buy candy bars, ice cream, cookies, etc.  I do believe my body is telling me I need more calories before my workouts to stave off these cravings afterward.

So maybe I try a couple weeks eating a few more calories earlier in the day -including some oatmeal before my workouts, and see how this goes.

## July Workout Plan

Every month I focus my workout on one idea. It may be working on increased endurance or strength. June was my every-third month focus on unilateral exercises. If you haven’t spent a month doing exercises one side at a time, you might be surprised to find muscle imbalances you didn’t know exist. Or discover how much harder your core works pushing one dumb bell while holding the other stable.

For July -starting this week- I’m going back to work some of the exercise routines from NRLW. I’ve got things on my mind, and want to try a workout different than one I’d design for myself -and these are that. It also frees me from thinking about my workouts. I just pull out the sheet for the day and hit the gym.

Starting at level 2, interval training is built in to the routine. The major cardio force I need to push on myself to start burning this extra fat. I realized that last fall -when I cooking like gas – I was doing intervals 3x a week without fail. Even though I hate them. When I slowed down -OK complete stopped, arguing that I get enough cardio in my weight training – THAT’S when I gained weight.

Back to basics. Let’s see how this goes.

## Refocusing

I’ve been spending a lot of time considering how to refocus this blog so I return to regular writing. Much of the reason for being quiet here is more a lack of topic inspiration than anything else.

Searching for something meaningful to write takes more energy than actually writing it. Funny how that works.

Anyway, much of this year I’ve complained about regaining some of the weight I lost 2 years ago. I’ve rededicated myself to losing the fat. And that will be part of the blogging again for the next few months.

I will blog my food – good and bad. Maybe in detail occasionally, most of the time, probably just the challenges of each day. Feel free to offer suggestions to get me to my goals.

I want to spend one day a week focusing on a resistance exercise. How to do it, how to regress and progress it. What each exercise does for the body, and why we should it. -like the plank vid I did a few months ago.

This will be the new focus. I think they always were the focus, but I lost it.

Welcome back, Deb…

## PlayCamp

Last Saturday evening I met up with a smallish group of people getting ready to head to BlogHer 09.  Since we were small, and mostly knew each other, it was more a chance to catch up on our lives and act as cheerleaders/advisers in the paths we were taking.

When it came to me, we all spent (yay!) about 45 minutes planning how I could work independantly to train individuals in the bay area.  I have been haunted by a phrase I pasted on my Vision Board for this year: Meet Your Mobile Trainer. The phrase struck home with other there and has become a way to focus myself.

Among the ideas was a “30 days to BlogHer” kick off bootcamp, which will have to held next week for the numbers to work.  In working to plan the camp, though, I really prefer to think of it as a “play camp” instead of a boot camp.  Something about bootcamps sound hard and militaristic and just not fun.  But wouldn’t people be willing to move more if they thought that exercising could be fun?  (if you read MizFit, you know that this one of her themes).

So I’m adding in elements like skipping and passing balls to each other.  I’d be tempted to try wheel barrow races but I fear for grown womens’ upper body strength -and their competitive natures.  Jumping rope and hop scotch are likely activities…

Find the play in the work feels right to me.  What do you think?

## It’s Stumptuous!

Just found out that 2 months ago Stumptuous started sharing videos. I’ve spent some time this morning watching a number of these. They are -not surprisingly- wonderful.

I was awake way to early this morning, so I decided to do the dynamic warm up along with her. I was stiff and sore before I began, and feel so strong and limber how.

## Monday 10 Minutes Moves

How are you doing with the 10 minutes moves? I occasionally get an email -usually bemoaning planks- but for the most part I’m not sure if this is helpful to you or not.

Let me know.

So this week, I’m going to encourage you to head to outdoors for a breath of fresh air while we’re getting our bodies moving. Remember each move can be done for 1 minute throughout the day, or some of these can be done for 10 minutes straight.

Monday: Windmills.
Stand with your legs wide and your arms straight out to the side. Reach one arm trying to touch the opposite foot. Come back up. Alternate arms.

Tuesday: Standing High Knees. Standing tall, feet hip width apart, arms relaxed at your side. Bring your knee up, grab it with your hands and pull lightly toward toward your chest. Balance briefly on the support leg before returning foot to floor. Alternate legs.

Wednesday: Incline pushups.
If you’re outside try doing this using a deck railing; inside a counter edge or stable table top. Stand far enough away from the surface that the edge is just out of reach; take a push-up position using the edge of the surface. Drop into the edge keeping your feet on the ground. Feel the stretch through your calves and across the chest. Then push up to the incline position again.

Thursday:Dance. Find whatever music gets you moving and move.  Dance like nobody’s watching… cause they aren’t.

## Ten Minute Challenges wo 6/8/09

I’ve been a bit lax about posting those 10 minutes lately. Really, I’ve been organizing my life -which pulls me away from the computer. And organizing is it’s own kind of challenge that lasts way longer than 10 minutes.

Back to nitty-gritty.  Each of the challenges below can be done for 10 minutes one time, or down to 1 minute ten times throughout the day.  Whatever and wherever you find some time for moving.

We like to move it, move it:

Monday:  10 pushups.  Any variation you like: “real” pushups, “girl” pushups, counter pushups.  Even moving down from one to the other.  How many can you do in a minute?

Tuesday: Walking Lunges.  Take a wide step forward, balance yourself between both legs, and drop your down.  Both legs should -ideally- be bent at 90 degrees.

Wednesday: Run in Place.

Thursday: Chair dips.

Friday: Dance.  That’s right!  Dance!  Get those hips swaying and those arms waving and those legs stepping.  Choose a happy song to get us in the spirit for the weekend and just cut loose!  Foot Loose!