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weight loss

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Day Sixteen – Strength Training- Muscle = 5.5 & Fat = 2.0

What I’m Eating or Drinking – Coffee
Mood – Cheerful

I am pretty skeptical about people and their weight loss remedies. A personal trainer stalked me for a few weeks at my local gym last year and it make me nervous.

Finally, one day I had just about enough of his 15 minutes of hang out time by my cardio machine daily, so rather sarcastically I blurted out a whole bunch of questions. I don’t believe I even took a breath between the sentences. What pill do you or a friend of yours sell?  How much is that juicer your trying to sell me gonna cost? What does it cost for an hour of your personal training time? What is this new miracle product?

He laughed at me and said I like you.  You have guts, drive and passion. I quickly inserted I’m married and I believe you have had a chance to meet my husband?  Again he laughed and asked me if that was the reason I thought he was hanging around daily.   I asked well, why else does one stalk a married woman at the gym?  To sell them something or hit on them, right?  Please, do tell.  He turned bright red.  It certainly wasn’t one of my proudest days.


The trainer told me the reason he got into personal training was because he liked to change people’s lives, to make people feel better about themselves and help them achieve their goals.  He did charge for personal training sessions at the gym but I always came when he had floor duty.  During floor duty he was only there to encourage people in the gym to reach their goals.  Did some of the people he encouraged become his clients?  Yes.  However, that was not the reason he was hanging out at my machine.  Some people have what it takes and have the word serious written across their faces.  Those are the people he likes to give free information to and help them implement new practices into their daily lives.

Ah, ok. Now I felt like an idiot.  Even though I had just called him a stalking, pill selling juice man who likes hitting on a married woman…he thought I had guts, drive and passion and wanted to give me free information to implement into my life to help me achieve my goals.  Interesting.

The information he shared was interesting and that is the reason I am sharing it with you  today. Not all workouts are created equally.  He mentioned cardio is good for your heart and does help you burn calories and sure you will reach your goal quicker than with his way – but you will not keep the weight off as easily as HIS WAY.

Apparently, increasing muscle mass through strength / weight training was more important than hours of cardio.  At least to him.  He told me to take a look around the gym.  You see the same regulars, right?  Yes, that was true, I did.  Now find 5 males and females that you believe have the best bodies here.  I located my 10 without giving him any indication.  He said all 5 of your males and females are located in one spot of this gym, correct?  I said no.  One is not.

He bet me each of my ten people at some point would spend time in the weight section of the gym.  Funny he said that, 9 out of 10 were in the weight section and the tenth person was doing squats with kettle balls. Which are weights, right?

The trainer said strength workouts increase fat burning hormones in your body which are testosterone and growth hormone.  Increasing your muscle mass increases your metabolic rate. Your metabolic rate is the rate at which your body burns calories. Muscle use more oxygen and burn more energy than fat.

* One pound of muscle burns approximately 5.5 calories per day at rest.
* One pound of fat burns approximately 2 calories per day at rest.

Now with that being said, would you rather have more fat or muscle?

Some good strength training exercises:
Shoulders – overhead press, upright row, dumbbell press, shoulder press
Arms- barbell curls, tricep extensions
Back – pull-ups, barbell rows, dead-lifts
Legs – squats, leg press, stiff leg dead-lifts, lunges
Chest – bench press, dumbbell flies, pushups

I am putting together a strength training weekly work out schedule to incorperate into my 30 minutes of walking or bike riding I already do daily.

I’d like to bump my muscle weight up to burn the extra calories per day, heck it all helps.

So, is my stalking, pill selling, juice man who likes hitting on a married woman crazy?  Will this work to my advantage?  It is only a year after the fact – Let’s give it a shot.


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Little Bit Better Today Than Yesterday

What I’m Eating or Drinking – Apple
Mood – Anything is Possible

I was able to already walk for an hour this morning. I broke it up into two, half hour walks though.  It was so beautiful out.  The sun was shining, it felt great soaking up some Vitamin D and even the crisp air couldn’t stop me. Ok. It could, but I wouldn’t let it.  Remember, I have a mountain to climb?

About two hours after I returned  from my walk, my shins were killing me.  Note to self; you’re not doing a good job stretching.  I will need to pay more attention to the warm up process. I can handle that.

As far as eating.  I am sticking within the 1700 calories, taking my calcium, thyroid medication and drinking plenty of water.  I have tried some interesting water combinations this week.  Our daughter has event night at school tomorrow night and she has been experimenting with infused water recipes.  Tomorrow, I will take some time and share that information with you and pass along some recipes. RECIPES HERE


I have a tremendous amount of work to accomplish over the next year.  Today, I can say health wise, I was a little bit better than yesterday. I need to keep in mind that striving for excellence motivates me; striving for perfection demoralized me.  Today was a little bit better than yesterday, that is all.  Nothing more, nothing less. Something to feel proud of.

Wednesday Breakfast – 500 Calories
1/2 Cup Cottage Cheese (115)
4 Slices of Turkey Bacon (120)
½ Cantaloupe (170)

Wednesday Lunch – 450 Calories Or Under
4 oz Cajun Pork Loin (154)
1 Cup Broccoli Steamed (31)
½ Cantaloupe (170)

Wednesday Dinner – 450 Calories Or Under
4 oz Pork Patty (280)
1 Cup Broccoli Steamed (31)
1 Cup Cauliflower (25)
1 Cup Carrots & 2 Tsp. Hummus (102)

Wednesday Snack – 300 Calories Or Under
¼ Cup Dark Chocolate Covered Cashew (240)