Going4Gold GANG

Here at the Going4Gold Gang it's all about sharing what your doing as an individual then sharing with the rest of the gang. 

Everyone is Welcome 

 

 

Forks--

Another thought...

I am only 5'2"... and started at 206.5... That is a lot for my small frame/sedentary habits/ small frame size... 

 I  NEEDED the strength I gained from months of weight lifting...

Then... short walks...

NOW... ONLY NOW... After losing 36 lbs. to be at 170, and stronger... Do I feel ready to push harder to get my weight off faster-but-safely!

You have had to get ready, too... ( And deal with moving!)

Now you're getting there!

One step at a time... I've been conquering this new life-style in phases... I'm about complete in all of them now! After 8 1/2 months... Lol!!!

Struggling with the low carbs---I will get it right--I'm lucky the cucumbers have none to zero carbs--I'm sorry I just love my bread, potatoes and pasta but I signed up to have a personal trainer so I will follow what they say for now--I'm going to find some of those skirataka (spelling) noodles, may go to grocery store tomorrow--to hunt for them! I think it will help a lot! Hmm, it's getting late, I have to be up early tomorrow, coughing is almost gone, so I will probably go up to the hospital to work

Calories: 1344

Fat - 29.7% (45 grams)
Protein - 41.1% (139 grams)
Carbohydrates - 29.1% (98 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,653 mg
Daily Cholesterol Intake - 208 mg
Daily Fiber Intake - 32 grams

TUESDAY MENU ~ GRILLED HAM N' CHEESE, SAVORY SOUP!

The weather here is turning colder, greyer, and soggier ... typical January weather, huh? Anyway, I decided that soup for lunch was just the thing to get me started. I start with a can of Savory Vegetable Barley Progresso Light Soup and add a package of zero-calorie shirataki noodles! With that I will have four servings of steamed broccoli, plus a crunchy salad of cucumber, radishes, dill pickles and hardboiled egg whites. There are five different flavors of Progresso Light vegetable soups ... all for just 120 calories for the can (2 servings, technically.) They can be a bit "basic" ... so I usually add some more spices, shirataki noodles, and/or fresh veggies to dress them up a bit.

Dinner Tuesday will help me use up some of my fresh veggies! The main course is open-faced grilled ham n' cheese on a Thomas' multigrain light english muffin (with a tomato slice). With that will be a fresh, garlic-lemon artichoke, a yummery-buttery ear of corn, and fresh green beans AND fresh asparagus. (Hmmm... that's a lot of veggies, huh?) Anyway, this gives me 16 solid veggie servings for Tuesday ... yum! yum! yum!

Did I mention that my wonderful DH Ron gave me a bunch of presents for breaking the 300 mark? First, a gorgeous green salad bowl (I love it!), three crystal mice (one for each 100 pounds); a light n' tasty cook book, an inspirational book, new festive undies (polka dots!), a new pink retractable cloth tape measurer so I can keep watching the inches disappear, a sea otter mousepad, and a gorgeous ring with a pretty light green stone. (Somewhere in my brain is the name of this pretty semi-precious gemstone!) Isn't he a total sweetheart? He really made my day on Monday with these presents.

=^..^= MOLLY

 

Original Post by 2beittybitty:

 

I measured myself once before- not knowing what my range should be, and concerned that it seemed awfully high...! With a 10 sec. check- as it fell rapidly- I counted a 190+ heart rate... which is WELL ABOVE a too-fast heart condition I once had... At that time,  I would "Kick-off," into a 160+ range and stay for hours... That problem's been healed for years, thankfully! But I wondered what was safe when I found 190+ trying to just exercise hard...I Thought I was SUPPOSED TO try hard...!!!??? Arrgghhh!!! I needed to know what I'm doing!

End of story...my proper heart rate range is 139-152 bpm... My average on the Nordic was 155...to a high of 174...! I burned 379 calories in those 30 minutes of torture! This caused today's pain... No weight lifting... No Nordic Walking today...!

I walked my road 3 times!!! That's 2 miles each time... Yep! That's right! 6 miles today! My pedometer is currently reading 18,328 steps... and I was late putting it on...and the night ain't over yet!!! ( I'm planning nothing else, though!)

 See you at the Olympics, 2BB! LOL! Loved your post, it's so kewl when people start learning new stuff about their bodies. Your soreness indicates you pushed your body to new places. I would suggest rest for at least a day, maybe two after that kind of workout, and go back to your "low" end of calories. For the effort you described, however, you're going to need more fuel -- about 150 - 250 calories more for each hour of sustained effort in your higher level heart zones.

I would also add in more recovery to your Nordic track and rebounder efforts. Eg no more than TWO MINUTES at those super high heart rates, then recover for ONE MINUTE (back to 50-60% of max). This will train your heart and cardio system to be prepared for the higher efforts, and to recover safely, quickly. Your fitness is really measured by how FAST you can get your heart back to that resting rate.

Remember, too that your Anaerobic Threshhold (HIGH number) will be different at whichever sport you're training. The AT is the point at which your body is no longer functioning aerobically.

See Wikipedia:

"Anaerobic exercise is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes.[1]

Aerobic exercise, on the other hand, includes lower intensity activities performed for longer periods of time. Such activities like walking, running,swimming, and cycling require a great deal of oxygen to generate the energy needed for prolonged exercise.

There are two types of anaerobic energy systems, the ATP-PCr energy system, which uses creatine phosphate as the main energy source, and the lactic acid (or anaerobic glycolysis) system that uses glucose (or glycogen) in the absence of oxygen. Events or activity that lasts up to thirty seconds relies almost exclusively on the former, phosphagen, system. [2] Beyond this first thirty seconds the lactic acid system begins to predominate. This provides an inefficient use of glucose, and produces by-products that are thought to be detrimental to muscle function. Continuing activity beyond two minutes becomes aerobic. The lactic acid system can still provide some of the required energy during aerobic exercise, as the body has the capacity to get rid of the anaerobic by-products. The efficiency of by-product removal by muscles can improve through training."

 

An exercise professional can help you figger this out. So your AT for the Nordic may be higher than your AT for the rebounder. Knowing this info can help you train to the correct number.

Here's a background article:

http://www.multisports.com/archives/heart_rat e_training.shtml

Confirm with your nutritionist, but make sure you eat enough to fuel these kinds of efforts. I would also take some gatorade or energy drink (20 oz. per every 30 minutes more than 2 hours of exercise) to keep hydrated during the effort. Your averages looked to me that you were in the fat-burning zone most of the time. Now your sore muscles are holding on to water like crazy to repair themselves, though. (so no scale movement) Efforts like this 2 -3 x per week, in about 3 weeks you'll start seeing weight fall off of you, I would predict.

I am working on my sustained cardio efforts (running, biking, hiking) to not exceed 135-140 beats per minute, and to breathe in and out through my nose the whole time. Along with this goal, I am trying to shave :30 off my times, for the same amount of distance, each time I go out. So keep my heart rate at endurance, while increasing my speed. I save those SUPER HIGH heart rates for strength/flexibility class twice a week (increasing the squats/reps, lifting more weight, jumping higher and more often, etc.) And it's ALL ABOUT THE RECOVERY, I can't stress that enough. You won't lose more weight from sustaining the high heart rate, you'll lose weight from creating more endurance in a shorter amount of time. (the Fat-Burning Zone I'm so fond of mentioning.)

You might consider planning out your exercise with a "periodization" plan. I use Joe Friel's book, "The Cycling Bible." It can be adapted to any type of exercise, though, using the different Zone heart rate efforts, and a period of months to build up to where your ultimate goals might be.

I also thought given your interest and dedication, you may want to train to do a 5K or 10K running race, or walking event. It's fun to have a goal to work toward!

Best, don't forget to eat,

Love, RG

 

This is what I typed to a friend of mine....

"

DUDE DUDE!!!!!! yesterday I only consumed like 1,345 cal!!! I was hungry before bed so I had a huge apple and some water but other than that I think I'm getting real close to the whole issue about food and all and how I should think about it. I had a huge breakfast and was literally too full the rest of the day.

CHECK IT!

12:00pm

4 home made apple pancakes

1/2c hashbrown

1/2tbs honey

1/2tbs lite maple syrup

2:00pm

1c homemade chicken veggie stew

3:20pm

1 small apple

5:00pm

a small chunk of snickers (from my sister)

2 tbs homemade pudding

1 slice of an apple

9:00pm

1 huge apple

and water

I drank water throughout the day but seriously this is somewhat of a breakthrough for me. Like yesterday my mom was getting annoyed of me and she was all like "Yeah I make the food but it doesn't mean you have to eat it!". That was like a total wake up call for me 'cause my way of thinking is 'Well my mom makes this food so she's probably expecting me to eat it anyway.' Or 'It would be a waste if I didn't eat this food'. Yeah It would some what be a waste but I mean there are other people in my family I guess. And the food we eat eventually becomes waste right? So it's either food not worth eating being thrown out or our natural waste that's in the compost. I don't know I'm not completely like hit the spot yet with the whole food issue but I think I'm almost close! I don't know why I'm so excited but once you hit the realization then it's like so easy to drop the rest of the pounds you know? To not have such an attatchment to food."

Also if you guys have time can you check my journal http://caloriecount.about.com/users/hananaban ana/136397.html

THANKS!!!!!!

Oh btw thanks RG for the exercise tips and website. Much appreciated =) 

 

I'm VERY EXCITED TO REPORT that my scale read 195 this morning!!!! Wow, where'd that come from??? It read 197 for 4 days in a row! I swear I stood on that scale for 5 minutes just grinning and looking at that number!

So, I hit my 2nd mini goal! Mini goal #3 is 191. I know it's only 4 lbs less than the last one, but that's the way I like it. Because it doesn't take too horribly long to get to it and keeps me motived! My first mini goal was an 8lb loss and it took me forever to get to it, so I was super frustrated!

So, I have now lost 12 lbs and am 1/4 of the way to my goal!

Yea Melanie! Your amazing! Great job, how exciting!

Hey Gang,

Just wanted to check in--Didn't go to work--I had a coughing attack that had me up 2 hours later than I intended so I didn't go in. I'm hoping that the coughing will go away today because besides the coughing I feel fine! I did sleep in which was nice but I do feel really tired! Going to do homework today and just take it easy. Catch you all later!

WOW!

Studying...Studying...!

Thanks, rivergrrrl!!!

I am aiming for the moderate zone... the results so far are like tests I'm performing first... The walking and rebounding are difficult to get a 139+ range, and the Nordic is nigh impossible to get lower than the 152 or less... And I wanted to try using my stairs again...with the Polar...slower! Gotta' rest first!  

 I ain't forgot my, '3 minute marathon!'Lol!!! Nearly KILLED me!!! 

I really appreciate any and all knowledge I may gain from you-- at 45 I have to be careful of joint problems, etc. My Polar has a low-moderate-high program in it... but I'm seeing the difficulty in maintaining the various levels!

I could be discouraged by that- but the calorie burn even in low levels is shocking! That rather makes up for any disappointment, lol!!! I can clearly see I would be in FAR greater danger of over-doing without the monitor... Esp. with the Nordic, I could be over-stressing myself, as I suspected! With the walking/rebounding, I would have tried to push for far more time- believing I wasn't accomplishing much!

My face shoulda' been a sight-to-see when I pulled my walking summery up!!! 1191 was rather a shock, lol! Lovely...!!!

I'm uncertain about the nutrition, yet. My testing is to find and develop my proper calorie burning level-- for 2 lbs. a week avg. If it went higher I would drop exercise as I want to protect muscle... the Nutritionist didn't think I needed more calories when I asked her about her advice to add  cardio... but a high level would demand that, I'm sure... I'm intending a reasonable level, once I find it, lol!

Thanks for the info!!!

Good Job, HB and mel! Sounds good with both of you!

GOOD MORN--NIINNGGG, GANG!!!!

"Life is Good-Forks! (As she says!)

Life is Grand- Mel! (Woo Hoo, today!!!)

Ain't it GREAT to be part of this Band??? "  Yippee!!!!!

Melanie congratulations! I specifically say it to you because we were both in the same boat for a while.....guess what...... my scale is moving again too...whooooot whooooot!!!

This is a huge thank you for all of the advice I have received. I wasn't eating enough, that is tooooooo weird!! Now after increasing my calories 400 more a day I am losing, still seems weird to me but if it works, who can argue with it.

This morning my scale dropped .4 from yesterday and yesterday it dropped from the day before....ahhhh life is good!!! I love the feeling when my DH gives me a hug that I feel smaller in his arms, especially if he wraps his arms around my lower back.....ahhhh life is wonderful!!! My next goal is only 1.2 pounds away, the 150's. I thought I would have been there by now but I wasn't doing the food thing the right way, so glad to be on track!!

Congratulations, 4sq!!!

Woooo Hoooooooo!!!

I'm barely into the 160's at last!!!

(169.9, lol!!!)

Water weight due to exercise now-- soon expecting to be losing, too!

Congrats 4square!!!!

Upping my calories, I think did it for me too! I wasn't eating enough before and my calories have been higher for about 3-4 days and WHAM 2 lbs are gone this morning!

{{{smile!!!}}}

Maybe you can tune your Harp today...???

Report for January 22, 2008

Calories consumed= 1,818
Grade= A
Calories burned= 2,099
Calorie deficit= 281

  Fat - 21.5% (44 grams)
Protein - 18.7% (86 grams)
Carbohydrates - 59.8% (275 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,355 mg
Daily Cholesterol Intake - 151 mg
Daily Fiber Intake - 37 grams

I did about 20 minutes of some strengthening exercises. I know I need to step that part up a bit and do more minutes...

The deficit looks teeny to me, but then over the last 4 days I haven't had much of a deficit and I suddenly dropped 2 lbs...... We'll see how this goes. I know I should workout for a full hour 6 times a week, so we'll see if I can step that up. Maybe next week...

Whew, ew, whoo, ahh, a stressful day. Calories a little low, and carbs up a bit high, mostly veggies and fruits, whole grains too, bread comforts me I'm embarrassed to say; I haven't been to the store to stock up on protein and the larder is getting bare. Eggs, tuna and beans this week!

We are in the midst of negotiating for the new house, and I spent most of the day with bankers seeking how we're going to do this thing without both of our current houses being sold. It may be the seller of the new house (the community redevelopment organization in my neighborhood) is willing to buy mine, "as is" tho' a bit below market, would still give me plenty of $$ for the down payment. Might be a good deal, SO Mike and I have to discuss it. Feel like I've been drinking from the fire hydrant of real estate deals all day. Too bad can't count it towards today's water. LOL

Report for 1/22/08

Calories = 1652 Burned = 2490 Deficit = 838

Exercise = 60 minutes of yoga/pilates

Fun food fact -- broccoli, red skin potato, onion, sun-dried tomato and fat free feta all cook up yummy with a couple of servings of egg beaters (love those healthy meals that fill the WHOLE plate!)

Stats:

 Fat - 16.6% (32 grams)
 Protein - 18.3% (78 grams)
 Carbohydrates - 65.1% (278 grams)
 Alcohol - 0.0% 
 Other - 0.0%

Daily Sodium Intake - 2,421 mg
Daily Cholesterol Intake - 223 mg

Daily Fiber Intake - 51 grams (goodness, a big fiber day! can't complain about that..)

Congrats to Mel and 4SQ making it through with style and flair. (lookin' goooood, you two!)

Have a good evening, all.

- RG 

depressed....=( I gained like 10 pounds or something more. Yesterday I felt like I cracked the code with why I eat but now I just don't even know. I ate like 2,000 cal today and felt like I starved myself during the middle because I didn't eat for like 4 hours and I'm sort of not used to it or whatever. I don't know guys... I need help organizing my weight loss goals so then I could set myself up for victory rather than defeat as I feel right now. I wrote about this in the journal thing if anyone wants to read it.

Can anyone help me? 

-hananabanana 

Today's exercise amounted to a couple hours of housework and 2 hours of free bowling tonight. I wonder if you burn as many calories if you bowl poorly??? It was my Senior Pastor my husband and I. I lost all three games with my best score being a whopping 84. Our Senior Pastor started off poorly with 54 the 1st game but then the second game he got 127. Hubby beat both of us his highest score was 137. One of the girls in our youth group came over and said that our score board should have had P, P, P standing for Pastor, Pastor and Pastor....lol. We had fun and now we are kinda joining a fun league. No standings points, but small rewards for colored pins. It will only be 10 weeks long too. I think I will go watch my DH bowl, that is fun enough for me.

So after those things being figured in, here are my stats....

Eaten: 1615
burned: 2240
deficit: 625

Nutrition Report

    Fat - 22.1% (44 grams)
 Protein - 29.8% (132 grams)
 Carbohydrates - 48.1% (213 grams)
Daily Sodium Intake - 1,104 mg
Daily Cholesterol Intake - 270 mg
Daily Fiber Intake - 48 grams