Wednesday, March 17, 2010
Tuesday, March 16, 2010
Setting Goals
Setting goals can be good. So I am going to put mine in writing. Maybe if I have them staring in my face, I'll get them done. And these aren't just diet/weight loss either because some go hand in hand with the diet/weight loss. I'll also add to them as I go.
Immediate goals:
- Lose 20-30 pounds by Media*West (Memorial Day weekend)
- Start hiking regularly
- Bring my cholesterol down
- Follow a more Meditterranean style diet
- Get my passport
- Work on costuming for conventions
- Attempt ziplining
- Stop falling back on bad eating habits
- Clean apartment more regularly
- Increase my dance abilities
Long-term goals:
- Lose 150 pounds- hopefully by trip to Jamaica in January/February 2011
- Buy a two-piece bathing suit for Jamaica trip
- Get my third and fourth tattoo
- Begin performing bellydance more often
Immediate goals:
- Lose 20-30 pounds by Media*West (Memorial Day weekend)
- Start hiking regularly
- Bring my cholesterol down
- Follow a more Meditterranean style diet
- Get my passport
- Work on costuming for conventions
- Attempt ziplining
- Stop falling back on bad eating habits
- Clean apartment more regularly
- Increase my dance abilities
Long-term goals:
- Lose 150 pounds- hopefully by trip to Jamaica in January/February 2011
- Buy a two-piece bathing suit for Jamaica trip
- Get my third and fourth tattoo
- Begin performing bellydance more often
Something new for the abs
So one of my biggest weight problems... well all of it is, but the weight I am THE most conscious about is the mass of belly fat I have. So I try to find ways besides standard cardio to get rid of it, but otherwise I just resign myself to sweating and losing it that way since crunches don't do much. Well I get things in email from Prevention and an article on "7 Greatest Moves for Flat abs" caught my eye. Normally I roll my eyes because I constantly see things on how to flatten your belly, usually it revolves around lots of crunches. I read it anyway to see what it said and what caught my was the line in the article about targetting your deepest ab muscles.
I figured it couldn't hurt to read further and it gave some interesting exercise ideas that I am going to try. Apparently these moves work the deep, transversus abdominis muscles, not just the surface muscles that are hit by crunches. And it went forward to couple with some customizable cardio routines. I picked up a stability ball to help with the moves, though I had wanted one anyway. Other suggested "items" are a cloth belt (like from a bathrobe) and a yoga matt. Here are the moves suggested, and I did copy and paste these from the article:
Ab Vacuum
The move: Wrap belt around waist at belly button level, tying loose ends. Kneel with hands on floor below shoulders, knees beneath hips, and back flat. Breathe in deeply and expand belly to press against belt. Exhale, draw belly button toward spine (belt will loosen), and hold for 5 to 10 seconds (continue to breathe as you hold). Repeat 5 to 10 times.
Core Pulse
Main Move
Lie on back with arms at sides, legs extended. Engage abs and lift head, shoulders, upper back, and arms a few inches off floor. Inhale as you pulse arms up and down an inch or two for a count of 5; exhale, arms pulsing, for a count of 5. That's 1 rep.
Make It Easier Do the move with knees bent as much as 90 degrees.
Make It Harder Lower legs toward floor, then pulse. The closer they are to the floor (without arching your back), the more challenging the move will be.
Elevated Plank
Main Move
Place forearms on ball, fingers interlaced, and extend legs straight behind, supported on toes. Exhale, pulling belly button toward spine, then hold for 30 to 60 seconds, back flat and body in a straight line. Rest 30 seconds and repeat. Do 3 times.
Make It Easier Do plank with forearms on floor.
Make It Harder From plank on ball, alternate bringing knees toward chest for 10 reps per leg.
Double Reach
Main Move
Lie on back, knees hugged to chest, head and shoulders lifted. Exhale, engage abs, and extend legs forward to about 45 degrees while reaching arms back. Inhale and pull knees and arms back in to start position.
Make It Easier Keep knees bent as you extend legs forward.
Make It Harder Lower legs to just 2 to 3 inches off floor.
Core Lunge
Main Move
Stand with feet staggered, left foot about 3 feet in front of right, and hold stability ball at chest level, arms extended. Inhale, engage abs, and slowly lower, bending both knees to about 90 degrees (keep front knee behind toes). Exhale and, with control, stand up and raise ball overhead, keeping arms straight (at left). Repeat, lowering ball as you lunge.
Make It Easier Do the move without holding ball.
Make It Harder From lunge position with knees bent, rotate to left, right, and back to center to complete 1 rep.
Toe Dip
Main Move
Lie on back with legs over hips, knees bent to 90 degrees. Exhale, engage abs, then slowly lower one foot almost to floor, using abs to keep back from overarching. Return to start and switch legs.
Make It Easier Plant one foot on floor; lift and lower one leg at a time.
Make It Harder Squeeze legs together and lower both feet simultaneously.
Ball Balance
Main Move
Lie on ball, hands and toes on floor. Exhale and pull abs in to stabilize, then raise right arm forward and left leg back. Breathe and hold for 10 seconds, using ab and back muscles to keep ball steady and body in a straight line, then lower. Repeat with opposite arm and leg. Do 5 times on each side.
Make It Easier Lift arm only for 5 reps, then repeat with opposite leg. Switch sides and repeat.
Make It Harder Hold raised position as you write the alphabet in the air with extended arm. Switch sides and repeat.
Of the moves, those where I would need to be on my back, I will start doing those on my bed. I have issues with my lower back having a deep, sharp pain shooting up which is why I can't do crunches. I think it's a combination of my weight and nerves being pinched. I have stretching moves to work on.
Here are some suggested belly-blasting intervals to swap in with standard cardio (swimming, jogging, walking, cycling). They suggest, with the standard cardio, that you alternate 20 seconds of vigorous intensity with 40-second recovery at a moderate pace. And whatever activity you pick, focus on pulling your belly button to your spine to target your TVA throughout.
I figure it can't hurt to try this and attempt to stick to it. That's going to be my biggest issue. We'll see.
I figured it couldn't hurt to read further and it gave some interesting exercise ideas that I am going to try. Apparently these moves work the deep, transversus abdominis muscles, not just the surface muscles that are hit by crunches. And it went forward to couple with some customizable cardio routines. I picked up a stability ball to help with the moves, though I had wanted one anyway. Other suggested "items" are a cloth belt (like from a bathrobe) and a yoga matt. Here are the moves suggested, and I did copy and paste these from the article:
Ab Vacuum
The move: Wrap belt around waist at belly button level, tying loose ends. Kneel with hands on floor below shoulders, knees beneath hips, and back flat. Breathe in deeply and expand belly to press against belt. Exhale, draw belly button toward spine (belt will loosen), and hold for 5 to 10 seconds (continue to breathe as you hold). Repeat 5 to 10 times.
Core Pulse
Main Move
Lie on back with arms at sides, legs extended. Engage abs and lift head, shoulders, upper back, and arms a few inches off floor. Inhale as you pulse arms up and down an inch or two for a count of 5; exhale, arms pulsing, for a count of 5. That's 1 rep.
Make It Easier Do the move with knees bent as much as 90 degrees.
Make It Harder Lower legs toward floor, then pulse. The closer they are to the floor (without arching your back), the more challenging the move will be.
Elevated Plank
Main Move
Place forearms on ball, fingers interlaced, and extend legs straight behind, supported on toes. Exhale, pulling belly button toward spine, then hold for 30 to 60 seconds, back flat and body in a straight line. Rest 30 seconds and repeat. Do 3 times.
Make It Easier Do plank with forearms on floor.
Make It Harder From plank on ball, alternate bringing knees toward chest for 10 reps per leg.
Double Reach
Main Move
Lie on back, knees hugged to chest, head and shoulders lifted. Exhale, engage abs, and extend legs forward to about 45 degrees while reaching arms back. Inhale and pull knees and arms back in to start position.
Make It Easier Keep knees bent as you extend legs forward.
Make It Harder Lower legs to just 2 to 3 inches off floor.
Core Lunge
Main Move
Stand with feet staggered, left foot about 3 feet in front of right, and hold stability ball at chest level, arms extended. Inhale, engage abs, and slowly lower, bending both knees to about 90 degrees (keep front knee behind toes). Exhale and, with control, stand up and raise ball overhead, keeping arms straight (at left). Repeat, lowering ball as you lunge.
Make It Easier Do the move without holding ball.
Make It Harder From lunge position with knees bent, rotate to left, right, and back to center to complete 1 rep.
Toe Dip
Main Move
Lie on back with legs over hips, knees bent to 90 degrees. Exhale, engage abs, then slowly lower one foot almost to floor, using abs to keep back from overarching. Return to start and switch legs.
Make It Easier Plant one foot on floor; lift and lower one leg at a time.
Make It Harder Squeeze legs together and lower both feet simultaneously.
Ball Balance
Main Move
Lie on ball, hands and toes on floor. Exhale and pull abs in to stabilize, then raise right arm forward and left leg back. Breathe and hold for 10 seconds, using ab and back muscles to keep ball steady and body in a straight line, then lower. Repeat with opposite arm and leg. Do 5 times on each side.
Make It Easier Lift arm only for 5 reps, then repeat with opposite leg. Switch sides and repeat.
Make It Harder Hold raised position as you write the alphabet in the air with extended arm. Switch sides and repeat.
Of the moves, those where I would need to be on my back, I will start doing those on my bed. I have issues with my lower back having a deep, sharp pain shooting up which is why I can't do crunches. I think it's a combination of my weight and nerves being pinched. I have stretching moves to work on.
Here are some suggested belly-blasting intervals to swap in with standard cardio (swimming, jogging, walking, cycling). They suggest, with the standard cardio, that you alternate 20 seconds of vigorous intensity with 40-second recovery at a moderate pace. And whatever activity you pick, focus on pulling your belly button to your spine to target your TVA throughout.
| Time | WHAT TO DO |
| 0:00-3:00 | March in place to warm up (level 4-5*). |
| 3:00-3:20 | Highs And Lows (level 8-9) Stand with feet hip-width apart, hand at sides. Bend knees and squat down to touch floor, then reach up overhead, rising onto toes, and lower to repeat. |
| 3:20-4:00 | March in place (level 5-6). |
| 4:00-4:20 | Jumping Jacks (level 8-9) Jump, landing with feet wide, arm overhead; jump again, bringing feet together, arms at sides. |
| 4:20-5:00 | March in place (level 5-6). |
| 5:00-5:20 | Knee Pulls (level 8-9) Balance on right leg, knee bent slightly and raise left knee forward to hip height, then immediately extend it behind you, touching toes to floor, and repeat. Bend arms and swing them in opposition. Switch legs the next time you do this exercise. |
| 5:20-6:00 | March in place (level 5-6). |
| 6:00-6:20 | Claps (level 8-9) Hop and lift one knee at a time toward chest a you alternate clapping hands under the elevated leg and overhead. |
| 6:20-7:00 | March in place (level 5-6). |
| 7:00-7:20 | Side-To-Side Shuffle (level 8-9) Bend knees and hips into squat position, arms bent in front, and shuffle: 5 steps to the right 5 steps to the left, and repeat. (Take fewer steps if space is limited.) |
| 7:20-8:00 | March in place (level 5-6). |
| 8:00-8:20 | High knees (level 8-9) Jog in place, lifting knees as high as possible in front of you. |
| 8:20-9:00 | March in place (level 5-6). |
| 9:00-27:00 | Repeat minutes 3:00-9:00 3 more times. |
| 27:00-30:00 | March in place to cool down (level 4-5). |
*Effort level on a scale of 1-10, where 1 is sitting and 10 is all-out sprinting.
I figure it can't hurt to try this and attempt to stick to it. That's going to be my biggest issue. We'll see.
Friday, March 12, 2010
Huh
Huh. Yes, long time no post, but I've not been the best in my health endeavor. Working on it.
However, today I noticed something. I was bad and went to McDonalds for breakfast, bringing it to the office. Right now, I am having issues with sleepiness coupled with sinus issues as I am still getting over a cold. While I feel better, healthwise, from the cold, it's a PITA.
I'm getting off track.
The last two days, I have been bringing in a single hot pocket to make for breakfast and a day before that I had toast. Monday I had McDonalds again. Each day I took my fish oil pills and my vitamin. The three days I did not eat McDonalds, I had no issues with feeling really tired. While I had the sinus pressures, it was manageable because I didn't feel as tired.
So my conclusion?
I need to stop eating fast food.
I knew this anyway, because I desperately need to watch my cholesterol on top of the weight loss, but to have it driven home because I am now noticing that it is affecting how tired I feel? Not good!
I know I will have slip ups and have it every once in awhile, but this is a definite step to show me that I need to bring something with me instead of stopping. It'll be cheaper in the long run too.
However, today I noticed something. I was bad and went to McDonalds for breakfast, bringing it to the office. Right now, I am having issues with sleepiness coupled with sinus issues as I am still getting over a cold. While I feel better, healthwise, from the cold, it's a PITA.
I'm getting off track.
The last two days, I have been bringing in a single hot pocket to make for breakfast and a day before that I had toast. Monday I had McDonalds again. Each day I took my fish oil pills and my vitamin. The three days I did not eat McDonalds, I had no issues with feeling really tired. While I had the sinus pressures, it was manageable because I didn't feel as tired.
So my conclusion?
I need to stop eating fast food.
I knew this anyway, because I desperately need to watch my cholesterol on top of the weight loss, but to have it driven home because I am now noticing that it is affecting how tired I feel? Not good!
I know I will have slip ups and have it every once in awhile, but this is a definite step to show me that I need to bring something with me instead of stopping. It'll be cheaper in the long run too.
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