Week 4 is quickly coming to and end...and so is January! Where does time go?! I've dropped just over 11 lbs and i'm so excited to hear how you are doing!! You can post your comments here.
In case you missed Andy's tips this week, here they are:
-Remember to try and fill your grocery carts with as many colors of fruits and vegetables as possible. These nutritious foods go great with any foods and the variety will help fight boredom which may lead to cheating.
-To maximize your metabolism you should eat every 2-3 hours. Your typical day will look include breakfast, a mid-morning snack, lunch, mid-afternoon snack, and dinner with an optional snack 3-4 hours before bed. By spacing each meal 2-3 hours apart you will keep your metabolism burning fast all day but never be too stuffed or too starving.
-Try to limit your carbohydrate intake for dinner and any snacks you eat after dinner. Activity levels are lower after dinner so the carbs wonʼt be used for energy and in turn stored as fat. Try evening snacks like almonds or yogurt.
-If you have been resistance training for a while and donʼt seem to be getting stronger or seeing results, try increasing the number of reps, sets or amount of weight being used. This will overload the muscle and allow it to get stronger.
-Try to change your workout routine often to keep your muscles guessing so they never hit a plateau by getting used to the same exercises. Try using dumbbells instead of machines, exercise ball instead of a bench, resistance bands instead of weights.
-It is important to take a multivitamin daily. This will help to prevent any deficiencies in your diet which can lead to a number of health problems.
Keep up the GREAT work! God Bless!
david
Friday, January 30, 2009
Thursday, January 29, 2009
Week 4 (Part 1) - 11lbs down...
YAY! We are in the middle of week 4! I am so encouraged, not just by what I've accomplished, but by every person that I have heard from who is changing their lifestyle too! God is doing great things in so many lives...and I'd love to hear YOUR story! You can post it in the "comments" section of my blog.
The last time I weighed in, I had dropped just over 11 lbs! It's hard to believe...but, I am so thankful for it! This week has definitely been a tough week, but I'm getting through it! I am reminded daily that I'm FAR from perfect and there's no need to beat myself up over that...and you shouldn't either! God is a God of 2nd, 3rd, and even 50th chances! You just pick yourself up and keep going. That's the lesson I've been learning most through this experience!
Keep up the GREAT work! We're almost finished with week 4!
The last time I weighed in, I had dropped just over 11 lbs! It's hard to believe...but, I am so thankful for it! This week has definitely been a tough week, but I'm getting through it! I am reminded daily that I'm FAR from perfect and there's no need to beat myself up over that...and you shouldn't either! God is a God of 2nd, 3rd, and even 50th chances! You just pick yourself up and keep going. That's the lesson I've been learning most through this experience!
Keep up the GREAT work! We're almost finished with week 4!
Friday, January 23, 2009
Week 3 (Part 2) - Another Week Comes to An End!
With 10lbs off, I'm ready to head into week #4! Thanks for all of the encouragement and messages left on the blog! Keep me updated on how you're doing...and Andy (my trainer from Infinity Fitness) will keep answering any questions you might have! If you missed some of Andy's tips this week, here they are:
-Your body is in a fasting state while you sleep. That is why it is important to eat breakfast as soon as possible when you wake up to get your metabolism burning. If you break the word breakfast into 2 words it says BREAK FAST…when you eat breakfast you are “Breaking the fast” that your body is in!
-It is important to eat SMALL PORTIONS every 2-3 hours. This will give you a constant stream of energy all day instead of having those mid-afternoon crashes. You might feel stuffed all the time for a week or two but your body will soon speed up and actually burn MORE calories than it was before!
-It IS possible to eat too few calories. If you are trying to lose weight and not able to you might be starving yourself. If you are a woman eating less than 1200 calories or a man eating less than 1600 calories then chances are your metabolism is crawling because it is not being fed enough. Try adding calories over a couple days to your diet and you just might jump off that plateau!
-Limit the microwavable meals to 1-2 per week due to high amounts of sodium and preservatives; instead try cooking more, even if it is in advance.
-There are 2 kinds of carbohydrates, complex and simple carbs. Simple carbs are the bad ones and they are found in high sugar foods like pop, cakes and candy bars. These give you a “sugar high" and soon after leave you with less energy than before. Complex carbs are the good ones and they are found in foods such as whole wheat and whole grains, beans, fruits, vegetables and high fiber foods. These are preferred because they give you energy slowly over a long period of time.
-Park as far away as possible in the parking lots and take the stairs instead of the elevator to increase calories burnt throughout the day.
It's so great to see so many people making the decision to live a healthier lifestyle! God will honor that decision...keep up the GREAT work! If you want to find out more about my Personal Trainer, Andy, and Infinity Fitness...check out their website www.infinity-fit.com! They have some really fun things there for you!
David
-Your body is in a fasting state while you sleep. That is why it is important to eat breakfast as soon as possible when you wake up to get your metabolism burning. If you break the word breakfast into 2 words it says BREAK FAST…when you eat breakfast you are “Breaking the fast” that your body is in!
-It is important to eat SMALL PORTIONS every 2-3 hours. This will give you a constant stream of energy all day instead of having those mid-afternoon crashes. You might feel stuffed all the time for a week or two but your body will soon speed up and actually burn MORE calories than it was before!
-It IS possible to eat too few calories. If you are trying to lose weight and not able to you might be starving yourself. If you are a woman eating less than 1200 calories or a man eating less than 1600 calories then chances are your metabolism is crawling because it is not being fed enough. Try adding calories over a couple days to your diet and you just might jump off that plateau!
-Limit the microwavable meals to 1-2 per week due to high amounts of sodium and preservatives; instead try cooking more, even if it is in advance.
-There are 2 kinds of carbohydrates, complex and simple carbs. Simple carbs are the bad ones and they are found in high sugar foods like pop, cakes and candy bars. These give you a “sugar high" and soon after leave you with less energy than before. Complex carbs are the good ones and they are found in foods such as whole wheat and whole grains, beans, fruits, vegetables and high fiber foods. These are preferred because they give you energy slowly over a long period of time.
-Park as far away as possible in the parking lots and take the stairs instead of the elevator to increase calories burnt throughout the day.
It's so great to see so many people making the decision to live a healthier lifestyle! God will honor that decision...keep up the GREAT work! If you want to find out more about my Personal Trainer, Andy, and Infinity Fitness...check out their website www.infinity-fit.com! They have some really fun things there for you!
David
Monday, January 19, 2009
Week 3 (Part 1) - Time is flying...and the weight is too! :-)
I REALLY can't believe we are starting week number 3 today!! Time has been flying by...and I've heard so many stories of how God is using this to help transform lives and families...it's AMAZING! If you're working through this with me...keep up the amazing work! If you haven't started yet...it's never too late...hop on board!
It's lunch time right now, and I'm eating my turkey sandwich on whole wheat bread with fresh strawberries...YUM! As I sit here stuffing my face, I have just been encouraged by so many people...that I thought I would encourage YOU! At the end of 2 weeks, I've lost a total of almost 10 pounds (Andy will be talking about that more on the show today...I hope you can listen between 3 and 7)! So, if you are feeling down or discouraged today, let me be the FIRST to pick you back up and tell you to keep going! The road may seem long and tough, but the end result is worth it! I've experienced those rough days too...we'll get through them together! Let me know how your doing...or, maybe you just want to leave an encouraging message for everyone doing this! If you have a question for Andy, you can post it here...or just log onto the Infinity Fitness website and get ahold of him directly (www.infinity-fit.com) .
Week 3...HERE WE COME!! Keep up the AMAZING work! God Bless!
David
It's lunch time right now, and I'm eating my turkey sandwich on whole wheat bread with fresh strawberries...YUM! As I sit here stuffing my face, I have just been encouraged by so many people...that I thought I would encourage YOU! At the end of 2 weeks, I've lost a total of almost 10 pounds (Andy will be talking about that more on the show today...I hope you can listen between 3 and 7)! So, if you are feeling down or discouraged today, let me be the FIRST to pick you back up and tell you to keep going! The road may seem long and tough, but the end result is worth it! I've experienced those rough days too...we'll get through them together! Let me know how your doing...or, maybe you just want to leave an encouraging message for everyone doing this! If you have a question for Andy, you can post it here...or just log onto the Infinity Fitness website and get ahold of him directly (www.infinity-fit.com) .
Week 3...HERE WE COME!! Keep up the AMAZING work! God Bless!
David
Friday, January 16, 2009
Week 2 (Part 2) - This Week's Tips from Andy
It's been a crazy busy week, but I wanted to make sure and post all of Andy's tips from this week, just in case you missed them:
-When the weather is bad and you need to get your daily walk in, try going to the mall early in the morning and speed walking inside.
-Try cooking a few days of food on Sunday when you have extra time so once the hustle and bustle of everyday life starts you already have your food prepared. Try cooking 6 chicken breast, brown rice and veggies and separate them into Tupperware containers to reheat later.
-Try and eat 25-30 grams of fiber per day. Fiber can help lower bad cholesterol and stabilize blood sugar levels so you won’t be on a constant roller coaster ride with your energy levels. Fiber can be found in whole grains, fruits and vegetables.
-Small amounts of calories add up over the course of a day and a week. An extra 125 calories a day will result in a weight gain of over 1 pound a month. This adds up to 12-13 pounds per year! If you start this habit right out of high school, by your 5 year reunion you will pack on 60 unwanted pounds, all because of an extra 125 calories a day!
-Every gram of fat has 9 calories, carbohydrate 4 calories and protein 4 calories. (Repeat this part of the fact) Fiber actually doesn’t count as calories. Keep this in mind when you are watching your calories.
-When buying whole wheat products make sure to look under the ingredients and the first ingredient should say “whole wheat flour”. If it says “enriched wheat flour” it is not the good stuff.
I hope you're doing well! I've already seen lbs. fall off, so that is encouraging! Keep your head up...we'll do this together! God is good!
-When the weather is bad and you need to get your daily walk in, try going to the mall early in the morning and speed walking inside.
-Try cooking a few days of food on Sunday when you have extra time so once the hustle and bustle of everyday life starts you already have your food prepared. Try cooking 6 chicken breast, brown rice and veggies and separate them into Tupperware containers to reheat later.
-Try and eat 25-30 grams of fiber per day. Fiber can help lower bad cholesterol and stabilize blood sugar levels so you won’t be on a constant roller coaster ride with your energy levels. Fiber can be found in whole grains, fruits and vegetables.
-Small amounts of calories add up over the course of a day and a week. An extra 125 calories a day will result in a weight gain of over 1 pound a month. This adds up to 12-13 pounds per year! If you start this habit right out of high school, by your 5 year reunion you will pack on 60 unwanted pounds, all because of an extra 125 calories a day!
-Every gram of fat has 9 calories, carbohydrate 4 calories and protein 4 calories. (Repeat this part of the fact) Fiber actually doesn’t count as calories. Keep this in mind when you are watching your calories.
-When buying whole wheat products make sure to look under the ingredients and the first ingredient should say “whole wheat flour”. If it says “enriched wheat flour” it is not the good stuff.
I hope you're doing well! I've already seen lbs. fall off, so that is encouraging! Keep your head up...we'll do this together! God is good!
Tuesday, January 13, 2009
Week 2 (Part 1) - Here We Go!
Week one is FINISHED!! I thought for sure this was going to be the slowest 12 weeks of my life, but week one went really fast...and I'm excited to see how the next 11 weeks play out! If you've joined me or are getting ready to join me on this journey, CONGRATULATIONS!! This is a big decision for any person to make...but, it's such an exciting thing.
I have to tell you...I'm REALLY REALLY sore after last nights workout with Andy at Infinity Fitness (www.infinity-fit.com). But, when I got on the scale last night, we saw pretty significant weight loss, which was definitely an encouragement for me! Let it encourage you, too. It's one step at a time...no one gains weight overnight, so I have to remember I can't expect to lose it over night...although that would be a nice option to have :-)!
Let me know how you're doing! I'll keep you posted throughout the week! Keep up the GREAT work! It's time for me to get ready for the show...tune in every day...Andy has great tips to help you out!
Lots of love! God Bless
David
I have to tell you...I'm REALLY REALLY sore after last nights workout with Andy at Infinity Fitness (www.infinity-fit.com). But, when I got on the scale last night, we saw pretty significant weight loss, which was definitely an encouragement for me! Let it encourage you, too. It's one step at a time...no one gains weight overnight, so I have to remember I can't expect to lose it over night...although that would be a nice option to have :-)!
Let me know how you're doing! I'll keep you posted throughout the week! Keep up the GREAT work! It's time for me to get ready for the show...tune in every day...Andy has great tips to help you out!
Lots of love! God Bless
David
Friday, January 9, 2009
Week 1 (Part 4) - Tips of The Week!
If you missed some of the tips this week from Andy, here they are:
-Losing weight is a simple formula, more calories out than calories in. It needs to be a lifestyle change involving resistance training, cardio and of course proper nutrition.
-There are 3500 calories in 1 pound of fat. To lose 1 pound a week you need to either cut from your diet or burn off with exercise an extra 500 calories a day. To lose 2 pounds a week you need a deficit of 1000 calories a day.
-Whether your goal is to build muscle, lose weight and tone or just maintain, it is VERY important to include resistance training to your program. Besides the fact that muscle helps tighten flabby arms and jiggly mid sections it also increases a persons metabolism by about 50 calories per day for every pound of muscle you gain. When doing cardio and dieting without resistance training you will lose muscle mass which in turn will slow down your metabolism 50 calories a day for EVERY pound of muscle you lose. Just think, you could burn an extra 250 calories a day if you gain 5 pounds of muscle!
-Try getting a minimum of 2-3 days of full body resistance training per week. Resistance training is anything that is challenging the muscles with resistant forces and making them stronger. Instead of weight training machines, try exercises using body weight, dumbbells, exercise balls and resistance bands. If you are just starting out, try doing 1-2 days of fewer exercises and lower weight until you build up.
-To lose weight, try getting in 4-5 days of cardio a week to help create a calorie deficit in your weekly totals. Each session should keep your heart rate elevated for 30-40 minutes. If you are just starting out, try 2-3 days of lower intensity and shorter time until your build up.
-Avoid weight training the same muscle group 2 days in a row. If you want to workout with weights on consecutive days, try splitting your routine into an upper body and lower body workout. Cardio can be consecutive days.
We're almost at the end of week 1!! Congratulations!! Tune in Monday at 5:10...Andy will be in to update you on my progress, and we'd love to hear about your progress! You can call me anytime at 479-1049! Keep up the GREAT work!
-Losing weight is a simple formula, more calories out than calories in. It needs to be a lifestyle change involving resistance training, cardio and of course proper nutrition.
-There are 3500 calories in 1 pound of fat. To lose 1 pound a week you need to either cut from your diet or burn off with exercise an extra 500 calories a day. To lose 2 pounds a week you need a deficit of 1000 calories a day.
-Whether your goal is to build muscle, lose weight and tone or just maintain, it is VERY important to include resistance training to your program. Besides the fact that muscle helps tighten flabby arms and jiggly mid sections it also increases a persons metabolism by about 50 calories per day for every pound of muscle you gain. When doing cardio and dieting without resistance training you will lose muscle mass which in turn will slow down your metabolism 50 calories a day for EVERY pound of muscle you lose. Just think, you could burn an extra 250 calories a day if you gain 5 pounds of muscle!
-Try getting a minimum of 2-3 days of full body resistance training per week. Resistance training is anything that is challenging the muscles with resistant forces and making them stronger. Instead of weight training machines, try exercises using body weight, dumbbells, exercise balls and resistance bands. If you are just starting out, try doing 1-2 days of fewer exercises and lower weight until you build up.
-To lose weight, try getting in 4-5 days of cardio a week to help create a calorie deficit in your weekly totals. Each session should keep your heart rate elevated for 30-40 minutes. If you are just starting out, try 2-3 days of lower intensity and shorter time until your build up.
-Avoid weight training the same muscle group 2 days in a row. If you want to workout with weights on consecutive days, try splitting your routine into an upper body and lower body workout. Cardio can be consecutive days.
We're almost at the end of week 1!! Congratulations!! Tune in Monday at 5:10...Andy will be in to update you on my progress, and we'd love to hear about your progress! You can call me anytime at 479-1049! Keep up the GREAT work!
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