Weight plateau again. Exact same measure, just muscles +0.1%. At least, it tell me that my diet is maintaining my weight. So got to change the diet for the same workout. Seems there is what we see as a good diet, and what the body see; and both need to be aligned. And the one to listen is the body. The mind must switch. Will commander!
Elliptical training. Got time to think, felt great. And talked to my body! :))
Come body We go to the 82 kg range Let the fat go Don’t worry We will be fine there Remember that time? Come Let’s go Don’t worry
Hopes he have listen and will stop to keep that fat. We never know. Was wondering if thinking to be on a diet, kind of stress, may cause the body to enter in a mode where anything that come in stay in. Maybe a survival mechanism. So tried to convince myself that somehow, I’m not dieting. Psychological diet 🙂
Because of the plateau, maybe the body have adapt to the diet and learned how to still make fat storage out of it, to maintain the weight. So today, will eat differently, to break that learning. For an equivalent kCal intake. Body, you got to let this fat go
Been thinking about the bpm above the optimal fat burning zone. Will keep it as it. Indeed, expecting the body to adapt and naturally lower the bpm workout with time.
Will most probably do a second workout later today as going to Geneva tomorrow. The opportunity to see the impact on the weight tomorrow while changing the diet and the workout.
1+2 workout
Workout 1 and 2
Realised during this second workout. Around 125bpm, sweating the most. Higher less. Tried to stay around that value all along the 2nd workout. Might correlate the fact that at 60-70 VO2max, max fat burn happen, but the 128 bpm seems still to high to maximise the fat burn. The cool things is, it easy, maybe too much easy making 2 workout a day highly feasible
Hoped better results, but guessing the body have its reasons and the weight will continue its overall drop. Cardio + upper body today. Will add cardio to each workout and alternate upper/lower body daily. No motivation drop. Opposite!
Just cardio today. Back home thought to do another workout later today.
Resting bpm (day)
Fitness scale, after meal, drink and workout (left) and comparison with day 17 (right), with 9 days in between. Beside the weight, no big difference. But still, should be made before workout. Will do next time. Seems muscles been burned more that fat. Maybe the workout bpm. May lower the bpm at the next cardio to remain in the in the 60-70% VO2 max zone, that is around 120 bpm as per this calculator (just picked the first).
Next week will return to work. Seriously considering food substitute like below. It contains all the body needs through 12 tabs for a total of roughly 1’000 kCal. Just it’s quite expansive (USD24). On the other side, no needs supplements and balanced in term of macros, etc.
Nutrition facts
Tab
At the end, cave men weren’t having this things. Finding it in natural and healthy food is the way. Because there is an after meal substitute, and need to know what is the right diet to maintain the new weight and that are healthy in the long run. Furthermore, those meal replacements, if they are convenient, contains a lot of additives and colorant, and taste either too good, which may cause over eating them, or taste not that good, and no pleasure there. Maybe for a short period of time, they may be good.
Our bodies are our gardens to which our wills are gardeners. ― William Shakespeare
Few things learned yesterday
An interesting perspective eating right from Microsoft Research here. A must see
Eating organic food appears to reduce the risk of cancer
Among some 69,000 people tracked by French scientists over several years, those whose diets contained more organics had about 25 percent fewer cancers overall, with 35 percent fewer breast cancers in older women and a more than 70 percent reduction in lymphomas. Source
Starting to think 1h cardio trigger the body to take its energy from the fat. And that until the next meal, it may continue doing so. Another thought is, the body is clever. While the weight isn’t dropping easily, the body parameters on the other hand are improving. Meaning something happen. What if the body needed to first improve some parameter, before it the weight to drop, to secure all first?
Workout today
Sleeping pattern
First time checking the sleeping pattern and bpm during the night. Expected bad score, but overall sounds ok.
Resting bpm during the day
In no time at the end, less than a month, the resting bpm has drop, increasing the estimated VO2 max to the 29-33 range, which is just ok. The goal is to improve that value.
2 set upper body, with the 5km walk roundtrip to the gym
Was wondering why the scale shows an increase of body fat, and a decrease of muscle percentage. Maybe, assuming my diet is a keto one, and beside the scale accuracy or others cause, it can be related to the gluconeogenesis described below (source). Note: Another random interesting source about what is happening when doing weight training.
Gluconeogenesis
During gluconeogenesis, the liver (and occasionally the kidneys) turns non-sugar compounds like amino acids (the building blocks of protein), lactate, and glycerol into sugar that the body uses a fuel. When glycogen (your body’s sugar storage) is low, protein intake is high, or the body is under stress then amino acids from your meals and your muscle become one of your main energy sources.
If your body continues to convert amino acids into fuel, it can keep you from getting into ketosis. This is why some ketogenic dieters may experience an increase in body fat percentage and a decrease in muscle mass during their first couple weeks on the ketogenic diet.
But there is no need to worry. The ketogenic diet will still help reverse common health issues like diabetes and obesity and improve health in many ways. When you start the diet, however, gluconeogenesis will get in the way.
In a review of multiple fasting studies, researchers found that it takes between 18 and 24 hours to deplete glycogen stores and more than 2 days after that for the body to shift into ketosis.
This website come with a calculator to estimate the daily carbs, proteins and fat intake to get into a ketogenic diet. One salad that I eat have glucides 20 g, lipids 65 g, proteins 41 g. The protein supplement add 11 g of carbs, no fat and 24 g of proteins. Should find another supplement with more proteins and no carbs.
Skin elasticity
So I was wondering what will happen with my skin elasticity when I will have reach my goal, and if there is something I could do.
To summarise the reading or videos, drink water, stop smoke, reasonable weight loss rate are the main contributor so a better outcome. Others contributor are age, how long been fat and genetic. Some supplements may help, such as A (Retinol A1), E, C, Retinol, Collagen, Elastin, Selenium, Epigallocatechin (EGCG). Excess of A and E must be avoided. But the contribution of these supplements have to be taken with a grain of salt, and if it work, then they say, continue.
Finally, at 1 year after the weight loss, the skin would most probably have reach the best it can be.
I suppose I may be lucky on the genetic side, but will have to confirm. For now, I use body oil and will add few of the supplements above to my supplements list.
Weight dropping slightly. Got an idea now of the diet to get that. 1 salad, hake, beans, hard eggs, as example. Guessing the stomach is getting smaller and so the hunger. Wouldn’t have believe this diet would have suffice at the beginning of this journey.
When eating something, I sometime think this is what the body need to function. To fuel it, like a car. And looking at it this way, it still sounds to represent a lot of food at the end.
May find all in one vitamins instead of many as here. Might be too much. Will adjust with time
daily vitamins and minerals intake.Iron, curcuma, black garlic, B12, probiotics, omegas, biotin/D3/folic acid, proteins, lemon, apple vinegar, calcium, L-Carnitin, lemon juice, olive oil, multi-vitamins, electrolytes
Was curious to know what the salad contains, so checked
The salad today
The salad ingredients
The macros. All lipides mostly from the salad dressing
The salad nutriments
Appears that supplements are a must. Also, kind of keto diet, low carbs. Lipids from dressing and parmesan.
Usually, will eat beans or nuts later. Water, tea also
Happy with the cardio today. 1h elliptic 125/150/185W, 619 kcal.
The bpm went a bit high, but as felt ok, I completed the training. Not sure why it started flat
4 seconds before the end of the workout, to show the intervals.
Seems the weight will start to drop significantly from now, with this routine in place.
So at 2 salads a day, 200g almond and 1 bred, weight is the same. Maybe this is the body need to maintain its weight. Not a scientific guess, just curiosity. Today, 1 salad. Will see tomorrow. Today, lower body. More in the mood for cardio. Will see at the gym. But building muscles is a wonderful perspective. Maybe both.
Happy workout today. 2 sets lower body including abs. Greet feeling walking back home. Pink Floyd, another break in the wall, was a good company. 10min elliptical, to check if I can consider it at the next cardio session. Seems so, hopefully for 1h, or 30 min followed by 30 min steady bike. That is tomorrow. Next weight training workout will probably be 3 sets.
Noticed today a change of mindset. Before this journey began, was always thinking, must do sports, lose weight, eat healthy. Or think about the belly or others thoughts. Now, I can tell myself, I’m getting fitter and look forward for the new me, built every day. That’s a nice feeling.
3 weeks since this journey started, and exactly 3 kg lost. Since changing the workout routine, the weight is moving slightly down daily. But I still believe long walk is doing wonder internally, and will keep it in my workout plan, 1 time a week.
Reduced the food intake from 2-3 salads a day to 1-2 at the same time. And surprisingly, I’m really pleased with that small weight loss. Learned so much during the process. The routine has take place, and motivated to improve the workout, diet, etc. No craving with the diet, so it’s not a diet, really. Learned to wait before eating, the time to feel to eat, at about the same time every day. As I know I will eat soon, I rejoice myself when the time come, and at the first bite, I am a bit hungry indeed. No more after the meal.
The salad “recipe” come from already made salads that I bought initially. Choosing those I really enjoyed. Then decided to make my own, using bio ingredients and dressing, adding different veggies too, but there aren’t many many to choose from. The size is also bigger than the ready to eat one. So so good, highly recommended. I’m not an expert at all, just sharing thoughts.
Guessing the body have adapt also. Sometime, later at night, may still take almond nuts if feeling a bit hungry, but if the hunger feeling come from the stomach, not the brain. The latter don’t really care about food now. Only when the stomach tell him. After the first bite though, the brain want more but I’m ok with that. Eating a reasonable quantity (up to 200g), and eat each almond one at the time, slowly, like a rabbit eating a carrot.
Got an idea now which direction to go, knowing the parameters (weight to lift, cardio type, food to eat and how to prepare it, etc.) so I can work on them to optimise them, and I have to read less. But will continue, as I progress, for better healthier results. For example, I will probably have to diversify time to time the diet.
Been constantly reading the food facts before choosing anything. All that may lead to even better results, which is the case now, after 2 weeks of plateau almost. But not sure if faster weight loss is better, as long as there is a weight loss. Because remaining obese that for sure is not healthy.
Back to the old scale. Trend can then still be observed , even if it is possible that the percentages aren’t accurate. The new scale measure only the weight and fat percentage.
Old scale measure this morning
fat
muscles
water
bone
New scale measures this morning
weight
fat
The blood sugar is much lower than in Jan, and that’s feel good. Few weeks only of sport and of healthier life style, and no needs for meds. No meds can beat that.
What is surprising is how easy the process is now. Upper body/Cardio/Lower body/Upper/Cardio/.., about 1h each time. It’s so fast that I wonder if this can be called a workout. But the weight is dropping, so no complains.
Despite my initials thoughts, I really enjoy the fitness now. And know that I will soon want to do more in term of workout. But waiting the body to confirm too, not just the brain. And I think it will be this week or still this month.
The cardio of yesterday was far too easy. Roughly 250 kcal for 1h cycling, interval training at 50Watts and 90Watts. Something like 23 km. I remember doing cardio 10 years ago, and it was more 100W and 150W, 32km, 700kcal. But will get there I think. The pain seating long time on the steady bike, on the bum, is boring. Tried before that the elliptical. Uh. Felt exhausted after 5 min, so switched to the steady bike. I realised I’m at the bottom of the ladder.
Steady bike yesterday
Upper body workout done, along with the 5km total walking to go to the gym. The weights I’m lifting are ridiculous when I looked at what others are lifting. Still, wasn’t able touch my mouth with my hand, making me feel like hulk for a sec. 1 set, 15/12/10 reps
Morning: Q10, Omega3-6, Iron, Apple Cider, Probiotics, B12, proteins, probiotics, green tea, L-Carnitin, magnesium. Lot to drink here, so water is implicitly included. Plus de daily water intake. But that’s not exercising. Going today do the lower body. Did cardio yesterday. Messed up the plan.
Upper body soreness from the workout the day before yesterday. Thought initially it wasn’t very useful. Getting a different perspective today. Expecting lower body soreness after tomorrow.
Decided to report weight and body fat 2-3 time a week rather than daily. What matter is the routine. I know today that results don’t shows overnight. And less measurements should provide better trend and be more motivational on this aspect. Food matter, and very happy with lot of green. Typically self made salad, lettuce or spinach, carrot, celery, corn, parmesan, tomatoes, egg, grains mix, french dressing, croutons, sometime others veggies, depending on what I will find at the super market. 2-3 time a day, like avocado or edamame beans. Supplements to compensate possible nutrients, vitamins and minerals deficiencies, proteins coming from powder bio vegan, mixed with water. Almond snack. This salad is really tasty, no hunger and not bored at all by this regimen.
Just now, before the workout. The size of a big watermelon
In 2 weeks, when I will resume work, will switch to a 5-6 meals a day plan, as recommended by all bodybuilders, including Schwarzenegger here.
Seems many get addicted to this sport. I initially thought I will hate it, but I may like it finally.
The workout was easy. Hoping this will still lead to results. Followed an app from my phone. 1 set per muscles, 15/12/10 reps, around 5-6 different muscles on the lower body. The abs was a killer though. Almost shameful.
Gym center and workout
On the resting bpm side, some improvements since the beginning of the journey
The workout is almost nothing.Is weight training that easy ? May have to increase the number of sets I guess
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