Shane – 1/18/19 morning workout

Today I took a step class at my gym and it was a killer. It was also pretty embarrassing at times but that was all in my head. I just had to shut that all out and push through. My heart rate was jacked up to 170 a few times so I had to just sit some portions out. But I would hop back in once my HR got down to 140ish.

I burned 800 cals for my effort and that is pretty great so I will be back.

Please follow and like us:

Superhero Light

Enter your weight to estimate how many calories that you will burn if you do this entire workout.
Note: Your weight is saved after you enter it so you only have to enter it once. It is stored in your browser and not on our servers so you are the only one who can see it.


Please follow and like us:

When the scale is not being your friend

The expectation

Last week was week 2 of my effort to lose around 80 lbs. Week 1 was great, I lost 4.5 lbs and I thought that I could probably lose another 3 lbs in week 2. I did everything correctly. I kept my calories in check and averaged about 1800 per day. I also did 2 workouts a day averaging about 800 cals burned (500 in the morning and 300 in the evening).

The math

So assuming that my TDEE (https://tdeecalculator.net) is 2312 and I am eating 1800, I should have a 3500 calorie deficit from eating alone. If we add in 800 cal workouts each day, I will be at a 9100 calorie deficit ((7 * 800) + 3500 = 9100.). We know that a 3500 calorie deficit should equal one pound of weight loss. So I should be roughly 3 pounds lighter when I hit the scale.

The reality

I stepped up on my scale after that great week of hitting it hard and found that I had only lost 1lb. I was expecting to weigh around 271.5 but saw 273.5. Sure. I was happy that I lost a pound but I will admit that I was pretty disappointed. Even 2 pounds would have been nice. What do I have to do to lose this weight?

The response

There are 3 ways that I can respond to this.

I could change my diet and try a low carb or clean eating diet. I could also lower my calories. I really can’t add too much more exercise because I am about at the time limit that I can take without sacrificing work and family life. This is something that I have done many times in the past and I think we know how that turned out.

I could just quit… Perhaps I am just destined to be fat? This is something else that I would have done in the past. But when I start all over again in a few months or next new years, I will probably wish that I just kept going.

I can push through and keep going. This is probably the last thing that any of us want to do. But it is the best thing given that the math is supposed to work out and it is something that I feel that I can stick to for a long time. I could eat healthier and I will eventually but the best diet is the one that you can stick to and this is mine, for now.

Final thoughts

The fact is that we just can’t predict how our bodies are going to respond each week to our workload and food intake. All we can control is how much and what we eat and how much we workout. 80lbs didn’t just magically appear and it will not just magically disappear. We just have to know that we are doing the right thing and keep going. I can almost guarantee that I will look back at this in a few months and be very happy that I did not give up or make any snap decisions. So we will see in a few weeks how this is going and if it doesn’t change by then I will make a decision on where to go next. But I need to give it time.

Please follow and like us: