Tag Archives: exercise

An Update

So, I fell off the bandwagon when it came down to keeping myself accountable. After the last post, I just realized how each day was becoming a cheat day, and I was just getting really discouraged and unmotivated to keep track of everything. It wasn’t that I fell off right away, there was a week where I had to go out to buy another tank to work out in because I ran out of tanks to wear to go work out in. My lowest weight at one point was 118.0 or was it 117.6? One of the two, I may have just had that second number in my head for no reason.

But since all that, stress has come and it appears to stay. I’m a stress eater. Not to mention, if I’m in stress mode for long enough, I get into this depressed mode. Depressed eating is even worse than stress eating. Depressed mode is where I eat and I don’t even care that I’m eating.

All in all, I feel pretty crappy as of right now. I’m not sure if I’m bloated or I’m gaining back the weight and everything. All I can say is that I AM NOT A HAPPY CAMPER. I need to go back to clean eating, monitoring what I eat, limiting what I eat. It didn’t help that I just bought another box of those snack packages of Oreos, the ones where there’s 6 cookies in a pouch. OREOS ARE SO GOOD THOUGH!

I need to go back to going out to the gym again, spend time there, but then now a days I’m so tired. Tired enough that I can pass out for 2-3 hours for a nap and then go back to sleep later on. But I also haven’t been sleeping very well, waking up around 6 regardless of what time I went to bed (even if it’s 3:30am) and then waking up every hour since. I realize that I have a lot of things to do, and time is running out! Which makes me not want to go to the gym even more.

But no excuses. I can’t let myself keep making these excuses. I made a promise to myself, I gifted myself better health for my birthday. That is what I need to work towards. I did decide that once I hit 115, I was going to bake a tiramisu cake from scratch to celebrate though? I know it’s counter intuitive, but tiramisu is my absolute favorite cake/dessert there is out there and I can eat it all day if I didn’t have to face all the unpleasant consequences.

In any case, I’ll post my “new” starting weight again, and start this journey all over again, tomorrow morning first thing so I’m more consistent with when I measure my weight. At first you don’t succeed, try and try again right? Eventually I’ll get down to what I want to get to. 

In terms of food, I’m refraining from going to the store unless I need to. It’s going to be a creative adventure that may or may not be clean to just eat all the food that I have laying around in my kitchen. Tonight I made a Thai Curry Soup, and for dessert I made chè xanh (a Vietnamese dessert soup with mung bean and coconut milk).

And I need to start writing out my to do lists again, otherwise things get forgotten or never done. So unfortunately, this is where that bit of information will be jotted down as well. So I apologize in advance.


[Day 16: It’s Too Early]

I’m actually really tired today, and I’m not entirely sure why. Just sitting here in my little cubicle at the clinic makes my eyes want to shut, and my mind wants to wander away. I need to get into the habit of sleeping more, I know it’s a bad habit that’s been nearly impossible to break. The best streak I’ve ever had was on my first rotation where I was going to bed by 10pm, but at the same time I was waking up at 4:30am then to leave the house by 5:30am to get to the hospital.

I don’t even know why I stay up so late sometimes. It’s not like I’m doing anything important, I’m just browsing the internet and mindlessly playing some web game (i.e., Candy Crush – level 415 why are you challenging me so much?!). I tried to go to bed early last time, I was ready with the lights out and everything by 1am, I didn’t fall asleep until 2am because I was busy using up the 8 candy crush lives that I had. It’s always been something, it was really bad when I was playing Sudoku before I’d go to bed. It’d be “no! I must beat my best time for X amount of games before I can go to sleep!”

I’m pretty sure the sleep deprivation state that I’ve grown accustomed to since its development over a decade ago during the early high school days, isn’t doing so great for my body, metabolism, or even my mind. Every year, going to bed earlier is a resolution that I try to attain, but fail within the first couple of days because again, I don’t know why I’m up so late!

I actually wanted to do a quick workout of sorts in the mornings. Something like blogilates (some video that last 10-20 minutes) or the 8-minute abs workout. But, because its always a struggle to get out of bed I never have the time to do anything other than shower, get dressed, put my make-up on, and make breakfast, well at least most of the time for that last one.

[The Numbers]

  • Weight: 122.4 pounds
  • Water Intake: 750 mL by 8am, 16 oz (473 mL) of hojicha green tea by 11am, 16 oz (473 mL) of hojicha green tea by 2pm, 750 mL during/post workout, 750 mL by 11pm = 3196 mL
  • Workout Time: 30 minutes treadmill, 30 minutes elliptical

[The Meal Plan]

  • Breakfast: one 100 calorie English muffin with peanut butter and honey
  • Lunch: Chobani Passionfruit Greek Yogurt (160 calories)
  • Dinner: Other breast of the rotisserie chicken, and the rest of the fried rice from Monday’s vegan restaurant
  • Snack: 1 granny smith apple with fat-free french vanilla yogurt fruit dip

[Day 9: Trying Something Different]

After the increase in weight from last time, I got really discouraged and started to try and analyze what I’ve been doing wrong. By decreasing my usual intake and exercising consistently in the last week there should have been some sort of decrease in weight by the time the one week mark came around. Unfortunately, the week mark came around it and it appears as though I gained a pound. However, this morning I dropped down to 122 pounds, which is a decrease from the week mark, which is sort of progress compared to the weights of the last two days. I wish my weight didn’t fluctuate so much. I weigh myself at the same time every day when I do record a weight though. First thing in the morning, naked as I’m waiting for the water for my morning shower to warm up.

In any case, I spent a few hours last night just browsing the internet to see if there was anything that I was doing wrong, or if I needed to do something differently. In the end, everything is inconclusive. All I got out of it was that as a petite female, this whole weight loss thing is potentially a lost cause since I’m genetically engineered to maintain my fat storage, and my petite size makes it difficult for dietary modifications without putting my body into starvation mode. Sounds great, huh?

Another thing I found is that cardio workouts aren’t that effective as weight training exercises, because you don’t get as much bang for your buck in terms of calories burned. At least that’s the belief of one of the sources I found. I have been doing some weight training, but it’s more strength training than actually working out with weights. It was an upper arm strength routine that the personal trainer at the gym I go to gave me when I came in for a free consultation. I never really thought of weight training as a big calorie burner, it just seems counterintuitive. I mean, with cardio work outs I feel my body working extra hard (lots of sweat and increased heart rate). For weight training, I usually find myself thinking “Ughhh this is heavy. Arghhh my knees are shaking. I can do this!”

I also made the mistake of walking down the dieting aisle at Wegmans when I stopped by to get some almond butter packets. I’ve never had it before so I wanted to try it out before I commit to an entire jar of it (99 cents for a packet). Being a pharmacist to be, I’m very skeptical with any sort of dieting pills, and in terms of dietary modifications for weight loss I have the general gist of it from my semester of Nutrition (3500 calories = 1 pound! Lose 1-2 pounds a week and that’s considered healthy weight loss). I started to look at the SlimFast stuff, and I caved. I ended up buying a 4 pack of the shake and a box that contained 5 of their meal bars. We’ll see how that goes. I suppose I could have gone with the actual can of shake powder, but I feel like I’m betraying my roommate when I do that since she has a side business selling nutritional shakes. I might ask her about it, but I have a feeling it’s $49.99 for a month’s supply provided that I have 1 shake a day. I’m also not quite sure if I’m a fan of the single flavor that they have right now, granted you can add things into the shake to flavor it more.

I guess I’m impatient, and after a week with no results, I’m changing things up again. I’m not entirely sure if I’m changing too many things too fast, or anything along those lines. But I feel like I need to initiate some sort of change, because I’m not getting desired results. In any case, I figured I’d just use up the Slim Fast stuff I have right now and see how that goes in the next week. I’m not doing what they say I should do, but I’ll just use it to replace a meal or something for now. I don’t think I can handle going with what they wanted me to do: three snacks, two SlimFast meals, and one 500-calorie meal.

I also looked into the whole weight training bit, and I found the Rebel Fitness Guide on NerdFitness.com. After reading the many pages of their ebooks, I really do believe in their philosophy and in theory it should work for a person like me. Who knows? So that’s going to be the commitment of the week, ready to start the Rookie Workout Guide later today once I get my glasses made and shove some food inside of me. I forgot that I was going to do that, and despite my breakfast I’m starving at 12:30pm.

[The Numbers]

  • Weight: 122.0 pounds
  • Water Intake:  500 mL by 8am, 750 mL by 11am, 750 mL by 2pm, 500 mL during lunch, 973 mL decaffinated green tea
  • Workout Time: 30 minutes weight training, 30 minutes raquetball

[The Meal Plan]

  • Breakfast: one 100-calorie English muffin with peanut butter and honey, 1 soft-boiled egg
  • Lunch: two sushi rolls
  • Dinner: 1 spicy Italian chicken sausage (140), 1/4 cup red smashed potatoes from Wegmans (~80), 1 box of steamed Brussels sprouts in butter (120)

[Day 7: eh?]

I thought I was supposed to losing weight. Not gaining weight. I swear my caloric intake has been restricted, I’ve been working out more than I have been in the past. In fact, I wasn’t working out at all before in the past asides from the random spurts where I go “GYM TIME!” then a week later you won’t see me step near a gym. I find that this is just really frustrating, and I’m not getting any of the results that I’ve been wanting to achieve. Not even the weight loss bit. I’m highly discouraged and I don’t know what to do. UGH.

I’m definitely sore all over right now because of that insanity workout video though. It hurts to move, and walking up the stairs is a KILLER. After the work out today, I think it’s even worse. It hurts to walk. Oye. I forgot that I am predisposed with tight calves in the first place.

[The Numbers]

  • Weight: 125.2 lbs
  • Water Intake:  750 mL by 11:30am, 750 mL by 1pm, 750 mL by end of workout, 300 mL by bedtime = total water intake 2750 mL
  • Workout Time: 30 minutes in the weight room, 35 minutes on the treadmill (2 miles out of it, but I pushed myself to run more this time – I can do a straight 2 minutes at 6 mph now, compared to the 30 seconds at that rate last week), and 60 minutes playing raquetball by myself = total work out time 125 minutes

[The Meal Plan]

  • Breakfast: 1 granny smith apple, 1 serving of mozzarella with red roasted tomatoes from Wegmans
  • Lunch: bánh bèo (a Vietnamese dish consisting of mini rice pancakes topped with green onions and chopped dried shrimp), and two clementines
  • Dinner: cháo vịt (duck congee) – it’s the last of it!
  • Snack: 4 clementines – they’re so delicious!!!

PS. Just for the record, my duck congee only used 2 cups of rice which lasted me 5 meals. Most of what I ate was the cliantro, scallions, and bean sprouts I mixed into the congee so it was more like congee mixed in with the veggies.


[Day 2: Importance of Water]

Up to 60% of the human body is made up of water. Water does important things to the body such as flushing out toxins, hydrating your cells, maintaining intravascular volume so you can sufficiently transport blood and nutrients throughout the body, and even prevents constipation (that’s pretty much how Miralax works – draws water into the stool to loosen them up).

The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. There’s an actual equation that you can use to calculate how much water you should be taking a day. I found one on SlenderKitchen, and here’s what it says. You just take your weight in pounds and multiply it by 2/3 and adjust according to your activity level, adding 12 ounces for every 30 minutes of activity (i.e., exercise).

I actually don’t know what weight to use for this one at the moment. Perhaps my initial weight of 123.6 since the new 121.6 pounds is rather a result of losing some of that excess water retention. Baseline I’m getting at 82.4 ounces (2436 mL) of water, then add another 20 ounces (591 mL) for working out I guess since I’m trying to do 45 minutes cardio and then some strength training.

Total water intake requirement: 3027 mL

Yikes, it looks like I need to start drinking some more water. I’m tired of needing to go pee all the time though! I feel like water just goes straight to the bladder within 20 minutes of drinking it. And if anyone was curious, the reason why I list my water intake in mL is because my water bottle has the capacity of 750 mL, and it’s pretty much the only line on the bottle.

Asides from the importance of water in our body, it also plays a role in weight loss too from what I’ve read while searching the internet. Here are some facts that I found on the internet. (I feel like I should find better more reliable sources than some of these, but these are all I have for now).

  • Drinking a lot of water can replace liquid calories, which will cut down your daily caloric intake and help you lose the weight. Remember 3500 calories = 1 pound! One can of Coke has 182 calories or so, therefore  one case is 2184 calories! That’s 0.62 pounds! Juice has a lot of calories too. For instance, orange juice has 110 calories in 1 cup, and apple juice has 113 calories in 1 cup.
  • Water can also help you not eat as much. According to CNN.com, it’s recommended that you drink 2 cups of water before each meal
  • There was a study, also mentioned on CNN.com, stating that people who had a small bottle of water before each meal, loss on average 15.5 pounds compared to those who didn’t who lost 11 pounds within 3 months. (Study Abstract found on PubMed). Apparently they did further analysis, and showed that if you keep it up even after the diet it provides benefits (loss of 1.5 pounds opposed to gain of 2 pounds).
  • Reduce water retention. One of the most common reasons why you have water retention in the first place is due to inadequate hydration. Your body wants to save as much water as it can so it can function properly. By keeping your body properly hydrated, the body doesn’t feel the need to store all that excess water for future use. Clearly that’s how I loss 2 pounds over 24 hours, because I’m sure it wasn’t from the deficit in caloric intake or the amount of calories I was burning or even the amount I was sweating when I was working out.

Another thing that I came across recently was the whole thing about how Victoria Secret models use water to their advantage when they are preparing for a show  (Article Can be Found Here). Pretty much what they do is keep themselves adequately hydrated up until they need to slim down for a show (think 1 gallon of water a day), and then decreasing your amount of water to regular habits 2 days before the show, and then 12 hours before the show to stop drinking any liquids. This causes the skin to “suck in” due to the decrease in water, essentially the dehydration, to give the illusion of being slimmer and weight loss. However, this is just a temporary solution and only works if you’re well hydrated prior. I just thought it was an interesting technique, but not really one for the interest of toning down and losing weight more definitely.

But if you’re read all of this, reward yourself with a glass of water. It’s good stuff.

Apparently in 24 hours I managed to lose 2 pounds (123.6 pounds yesterday), and I’m pretty sure the majority of it is water weight. I’ve been rather bloated lately too since that wonderful time of month is about to arrive. So drinking water helped with getting rid of the water retention in general.

[The Numbers]

  • Weight: 121.6 lbs
  • Water Intake: 750 mL by 11:30am, 750 mL by 1pm, 750 mL by end of work out, 375 mL in the evening = total intake = 2625 mL
  • Work Out Time: 50 minutes – 30 minutes on the treadmill (2 miles – I’m can’t run for the life of me) and 20 minutes playing racquetball with myself (the people who booked the racquetball room I was in showed up)

[The Meal Plan]

  • Breakfast: 100 calorie English muffin with peanut butter and honey with a medium French vanilla iced coffee from McDonalds (140 calories)
  • Lunch: Healthy Choice’s Top Chef Café Steamer – Grilled Chicken Pesto with Vegetables (310 calories)
  • Dinner: Bánh hỏi (a Vietnamese dish consisting of rice vermicelli woven into intricate bundles topped with chopped garlic chives), some steak cubes, and an ear of corn 
  • Snack: 1 granny smith apple with fat free french vanilla yogurt fruit dip

Don’t You Hate It…

When your body doesn’t want to cooperate with you when you want to do something? I want to do Insanity right now, but my stomach/GI tract is acting up and it hurts and I can’t stop running to the bathroom every half hour or so. Oye. Sorry if that’s TMI. But it’s true. T__T;

Did Insanity the past two days though, just didn’t have much else to say so I didn’t blog it. x_x;

Ugh. 

Maybe it’ll get better later this evening? I should go and be productive though since I wasn’t yesterday.


Really Bad Timing…

Well… I didn’t work out yesterday. I feel pretty guilty about that. But for the record, I have this knack for starting things or wanting to do things when it’s inconvenient or harder for me to do so. I pretty much started insanity on the first day of my period. I’m not trying to use that as an excuse or anything, but I’m out of shape. I haven’t been to the gym since half way through fall semester (things got busy and the weather got really cold). So my period alone makes me super tired, where all I want to do is go home and curl up in my bed and sleep. Add Insanity to that? I got super tired. 

Pretty much everything was thrown off yesterday, from hormones, to meetings, to pointless deans forms, peers who hog the library reserved textbook, etc. etc. By the time I got home yesterday I was starving (I had only eaten two small meals by 6pm.) Usually by 6, I would have finished eating my fourth one already. Like I said, my schedule was thrown off by everything going on. Somehow, I ended up on my bed and well passed out for a good two or two and a half hours. By the time I woke up it was around 10:30pm already. Still tired though, oye. I did consider doing Insanity briefly, but living in an apartment complex where I’m not entirely sure how thin the walls are, I decided to be the considerate neighbor and keep to myself tonight without exercising. I had a number of things that I needed to do anyways for class the next day since I wasn’t productive at all prior to my nap.

In addition to the tiredness, man are my calves sore. Walking up and down stairs at the moment hurt because I’m so sore, my calves are super tight. I have to go up and down stairs all the time to go to and from class too. Lucky me. So I guess that was another reason why I decided last night was a good off day, my calves were so tight they felt like they were gonna snap at some point. I did do some calve stretches though to help that out.

Anyhow, I just finished Day 3 of Insanity: Cardio Power and Resistance. I’m not as beat as I was the second day, I tried just as hard but I had to stop more frequently today simply because some of them required a lot of jumping up and down and my calves started to tighten up and hurting again. But I did my best, and hopefully soon it’ll get better. I really like Insanity so far! As much as I dread it, I enjoy it too.

Now I’m off to shower cause I’ve finally cooled down enough that I won’t be sweating while showering now. Hurrah!