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
So today is the day to start hitting the fitness. Motivation so so. But when I think about what I want, I feel like Rocky Balboa. Must never forget the reasons of why this journey began. Just need better results for the process to become unstoppable.
fat
muscles
water
bone
sugar
The plan, as I know nothing about fitness, is to follow this approach. I will give it all, and instead of spending hours walking in the forest, which is nice and really improved many things, despite a small weight drop, will spend it at the gym. As the full body muscles will be at work, hopping better results. Long walk will be on hike, on some weekends, in the mountain.
Today workout and new scale Weighted myself on the scale at the fitness. The results are completely different from my scale. In particular, the body fat isn’t 37% but 27% as per the fitness scale. The weight was accurate. Bought myself another scale. It give 27% fat as well, confirming the fitness scale. Below, the print out from the fitness scale, and the result from the new scale.
Fitness scale
New scale weight and fat %
Workout: upper body weight training. Small walk from home to the gym and back (5km total)
The workout is easy: about an hour. No tiredness. But need to better prepare the next one to avoid hesitating how the exercise need to be done. Also, I have an idea of the weight I can lift and can from now set goals for the next workout.
Registered yesterday to the fitness. Walking, while it improve a lot of biological parameters that can’t be measured just by the weight, take time and lead to still, small weight loss.
At the same time, it could be the calories intake. But I eat healthy. I need to change my approach, and burn more in a smaller time period. Will see if it will change the outcome, for a same diet.
While the progress sounded slow until now, I’m starting to see progress. I think the weight on the scale don’t say it all. I also think that fat is getting burnt at a much higher rate, and that it will show on the scale. As the walk doesn’t cause any pain, I guess the body is done with its adaptation for this workout, and that I have adapt to the diet too.
My first conclusion would be to say, in the first 1-2 week, on regular workout, the body and mind adapt. This phase done, progress start to show up.
My second conclusion would be during long walk, the body learn to burn energy from the fat storage, much like in a diet.
Finally, my third conclusion is that the results depends on many factors, such as the starting weight, global health condition, past life style, etc, and that everybody will see different progress at different point in time. For me, it was a slow start, and traction seems to happen. I just feel it.
To confirm those 3 assumptions, I will continue this current lifestyle, especially now I feel things are changing.
I also see 1 month as a body month, not a human month. Human and body time are different, and it’s not because quick results are always expected, that the body have or will to produce the results we expect in the timeframe we expect. My guess is as long as we do it right, meaning, progressive and regular workout and healthy balanced diet, time (body) will make it happen, sooner or later.
As time goes, we also learn our body, adapt to workout and diet, naturally and easily becoming able to improve things. What seemed healthy on day 1, a good workout, etc appear differently as time goes. Also, as the processus is progressive, it goes a long way: if I was eating the way I do today starting from day 1, it would have been a bigger jump compare to a progressive change, and as such, a more difficult change not necessarily a healthy one. The things is to listen to its body, and learn what hunger means for example. And to react to that signal, and not for example to an emotional one for example. Obviously, eating healthy and avoiding carbs as the cause hunger and are addictive. In my case, I removed the platzli and I’m eating mostly salad, which I found delicious and able to feel full. There is also the time frame to eat, the little change we put on the diet, between 2 days, listening to what the body feel to eat.
Of course, time will come soon to change the workout routine, hitting the gym. I wouldn’t be able to do these long walk on week day as I can do today, but this one month incubation period will have allow to adapt (body, mind, diet, workout, fitness, learning and discovering preferences and defining new objectives) and to become aware and to evolve in the right direction, higher, better.
By the way, found a useful online tool, to know important things about the metabolism: https://tdeecalculator.net/
Also that: – Sleeping well and between 7-9h a day – Drinking lemon juice 30 min before meal – Drinking apple cider 30 min before meal – Drinking green tea – Drinking water All together, help to achieve better results
Almost 2 weeks since this journey started. 242’647 steps, 45’996 kCal, 188 km and 675 floor later, the weight drop is of -1.9kg. Small drop! But the weight is not all here!
There is: – The blood sugar: from 29 mmol/L early Jan down to 8.5 mmol/L out of meds! – The fat %: from 36.4% day 7 down to 35.8% today – Muscle: 37.5% day 7 up to 38.1% today – The energy level that doubled – The start of the journey – The new lifestyle it has induce, including the diet – Smoking consumption dropped from 2+ packet a day down to 1/2 packet a day – Waist 127.5cm down to 123cm today
I doubt I can do more in term of diet. It’s really all green, almost vegetarian, low carbs. So I still believe better results will show up, thinking it’s all about body adaptation. Two weeks is after all a short period of time.
I believe I can improve however: – The calories expenditure (intensity) – Drinking more water – Be more patient
Also, gained +0.6% of muscles in the last 7 days. Probably 1% since day 1. And 1% of 119.2 kg, the initial weight, still represent 1.2 kg of muscles gained, while my weight dropped by 1.9 kg. That’s a 3.1 kg of fat dropped at the end which is not bad.
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