23/60.

Bought a new nike+ iPod sensor today. I have 30 hours left on my old one. Did not go jogging today because I had to run some errands in the morning. In the afternoon I did the Blake Lively inspired circuit exercise. I’ve done this yesterday as well and I love how my abs and my ass hurt. I’m feeling healthy today despite the fact that I did a little binge eating. I managed to stop before I got stuffed.

I seriously still don’t know how to develop a proper eating plan. Currently my eating plan consists of three small meals per day. Oatmeal is always for breakfast, lunch I take wholemeal bread with tuna and chopped tomatoes. Sometimes I skip dinner and sometimes I eat vegetable soup and sometimes I eat fruits. I am kind of fed up with veggie soup so I am turning to fruits nowadays for dinner. Pretty soon I will get sick of them too.

An acquaintance of mine recently posted an Instagram video of her lifting weights. I am really inspired by the fact that she loves her sport and loves eating healthy. She actually knows every single nutrition fact. She knows the effect of taking protein powder. I, however do not know anything accept that unsaturated fats are healthier than saturated fats. I am so disappointed about this. I wish there was a summer camp especially for food education, like, a camp where I can learn everything about weight loss. I need to know the science behind it. Every time i find an article online, there is always another article that conflicts with the information of the first article. I do not know what to believe. All I believe now is the fact that exercise and eating less makes you lose weight.

Next up: I seriously need to do some research on developing a daily meal plan.

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Low intensity workouts are better for weight loss?

Of all the factors, exercise intensity matters the most in determining which fuel is used for muscle contraction. As the table below shows, carbohydrate is the preferred fuel for high intensity exercise (performed at over 70% of aerobic capacity or VO2max). Link to Exercise Physiology: VO2max.

At rest and at low exercise intensities (expressed as %VO2max), fat is the predominant fuel. During moderate intensity exercise (you feel the effort but can carry on a conversation while you are moving) fat and carbohydrate contribute equally to fuel muscle contraction. However, as exercise intensity increases to moderately hard or hard (talking while moving is difficult or impossible), a point is reached (ranging from 65-75% VO2max) where carbohydrate becomes the predominant, and then the exclusive, fuel for working muscles. Why? Look below for the answers.

Carbohydrate: High Power Fuel

-Fast ATP production
-Carbohydrate is the only energy substrate that can produce ATP anaerobically
-More calories (kcal) provided per liter (L) of oxygen consumed (5.01 kcal/L)
-Primary use by fast twitch muscle fibers (recruited during high intensity exercise)

Fat: Low Power Fuel

-Slow ATP production — Fat can only produce ATP via aerobic metabolism
-Fewer calories (kcal) provided per liter (L) of oxygen consumed (4.65 kcal/L)
-Primary use by slow twitch muscle fibers (recruited during low-moderate intensity exercise)

The four major fuels for exercise: muscle glycogen, plasma glucose, muscle triglyceride, and plasma fatty acids.

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So does this mean low intensity workouts are better for weight loss? That’s what I thought until I came across this article.

According to that article, fat loss from low-intensity exercise is very effective for less fit people while fat loss from high-intensity exercise is effective for those who are not overweight or who are more fit. Hence, during my Monday to Saturday one-hour morning workouts, I will do a mixture of high and low-intensity exercise. If you have never done any exercise before, or have just decided to lose weight, I suggest that you start with low-intensity exercise until you feel comfortable to mix low and high-intensity.

Weight loss is a slow process for everyone. I didn’t lose any weight so far although I’ve done two weeks of low/high-intensity jogging (a total of 50+ km already) so I’m still 65kg. But it’s alright, I will learn from my mistakes along the way and one thing I have to always remember, never quit because I’ve made it this far. Yes, I’m proud to say that I’ve broken my personal record dieting for 2 weeks. I’m on day 20, and I’m still going strong.

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Day 19/60 summary

Breakfast: 25g Oatmeal with skimmed milk

8km cardio

Lunch: Veggie soup

Dinner: Veggie soup

Snacks in between: Sugar-free gum

 

Its day 19 but still, no weight loss. Skipped circuit training for two days because my knees are sore. With the sore knees, I always find it difficult to jog in the first few minutes of my 8km workout. Tomorrow is recovery day! No junk food but plenty of rest. I’m really disappointed that I haven’t lost any weight yet. I remember starving myself for three days, I could slip my pants right on. But now, its been 19 days, and those pants are still a bit tight, not as tight as before though. That’s good, however, I feel like I have to starve myself for three days and then start exercising and eating normally (healthy) again after. So, water diet, here I come.

Diet Journaling Tips

It definitely is helpful to keep a diet journal. Its my first time in all my diet journeys that I am using a journal and because of this journal, I made it this far, I broke my diet record.

I have to try the ‘resource’ as I always just eat vegetables, vegetable soup, chicken breast and only drink water. I have no idea how to eat to lose weight.

Living the Dream Coaching

I have struggled with binge eating, and find it very helpful to keep a diet journal. By keeping track of what you eat on a given day, you’ll be able to see that you are not always eating because you are hungry. By following these diet journaling tips, you’ll be able to track patterns in your eating that may be sabotaging your weight control program.

Plan Ahead

Each night before I go to bed, I plan and write out what I am going to eat the next day. Keeping track of calories is important, so I use a handy online resource that gives the calorie counts of common foods. My goal is to eat 1500 calories a day, so I plan my eating around that number. If I’m eating out, I pull up the online menu for the restaurant and plan my menu accordingly.

Identify Triggers

Life doesn’t always work…

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Lesson for today.

Again, I was congratulated by Lance Armstrong after my 7+ km workout. It took me an hour. I felt great right after. My belly was flat, I couldn’t stop burping, and I loved how healthy I felt after drinking water to quench my thirst.

Tomorrow is a Saturday and I am planning to wake up extra early for my workout. I’m jogging at around 6:30am instead of the usual 7:15am. I love jogging through the forest path. Along with the vigorous gasps of air, sweaty forehead and smelling armpits, I can feel how relaxing the forest environment is. The smell of pine trees and grass just makes me feel so relaxed and so positive. I prefer outdoor jogging so much more to the treadmill. I loathe the treadmill now. So no more treadmill for me.

Today I did the usual research on the web about weight loss and I think I may have found one reason why my weight isn’t dropping here

From the long article, one section caught my eye: whenever you feel like eating junk food or a snack, remember, just because you exercised a lot, doesn’t mean you deserve it.

So it is official. No more junk food. No more junk food Sunday. I have to be 100% healthy. Completely remove junk food from my life as of now.

There will be times when I can have junk food, but not every week. Perhaps just once a month, and this has to be for real, no more excuses.

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