Fasting Journal 12

Friday, July 20, 2018

"Life in the Fast Lane"

My container garden filled with assorted baby lettuces.

Fasting Journal 12:  Exercise, ugh!

I'll start off by saying I'm not a fan of exercise routines.  As a matter of fact I just plain dislike exercising.  There, I said it!

The whole idea of getting in the car, driving a half hour to the gym, working out for an hour and then driving back is just too much for me.  That's a minimum of two hours gone out of my day.  Not happening.  So that's been my big excuse.  The gym is too far.  Plus I don't wanna.

Of course I could work out from home.  Like most people who've tried everything to lose weight, I own enough exercise paraphernalia to start my own gym!!!  So what's keeping me from starting a routine?  Ummm... laziness?  Not motivated?  It's uncomfortable?  It's boring?  I don't have time?  Oh, believe me, my list is long.

But even with all of this negativity I feel towards exercise, I know intellectually that it's good for me.  So it has got to become a part of my daily routine.

So how am I going to start?  I think I'm going to become my very own exercise coach.  After all, I'm a highly qualified and fully certified coach.  Surely I can coach myself!  Oh this ought to be fun! 

So here goes. 


My goal is to gain strength in my legs
and my core.


The first thing I'll do is choose what exercises I'll need to do and carve out the needed time out of my day.  I'll mark that time on my calendar. and honor it.

I'll be able to gauge how I'm doing by the increased number of sets and repetitions I'm able to do.

I'll start slowly to avoid injury and work my way up to more challenging exercises as my strength increases.  I believe this makes my goal more achievable than taking on a major, full body challenge or applying to qualify for a bikini contest a few months from now.  Bwahahah!!!  Now wouldn't that be something!

My plan looks reasonable because I can fit it into my schedule and I can do it at home.  And I can get started right away.

I will alternate leg and core exercises every other day and take Saturday and Sunday as rest days.


Here's the planned routine
starting Monday, July 23, 2018


LEG DAY
SQUATS: 3 Sets of 10 Repetitions 
WALL SITS: 3 Sets of 60 Seconds

CORE DAY
CRUNCHES: 3 Sets of 50 Repetitions
BICYCLE: 12 Repetitions each side
PLANK: Hold for 30 seconds
SUPERMAN: 3 Sets of 10 Repetitions

These exercises and how to perform them can be found here at Dr. Bishop Weight Management clinic.


Will I lose weight by exercising?


Actually, I expect to gain a bit, especially in the beginning when fluids may build up.  I know this is normal and I won`t get all bummed out if the scales show weight gain.

I want to gain muscle and lose body fat.  That is my big goal.  I want to be stronger and leaner as I lose body fat.  So to heck with what the scales have to say.


My Journal - Day 12


Start Weight: 154
Today's Weight:
 149.4 (-4.6) up 0.6 from yesterday

9:00am
Kefir
1 cup mesclun mix
3 oz roast beef
2 slices Jarlsberg cheese
3 grape tomatoes
1 tbsp avocado oil
Splash balsamic vinegar


2:00pm
1 celery
2 tbsp peanut butter

5:30pm
1 serving Crack Slaw leftovers

Calories: 1148
Protein: 62.5g
Carbs: 29.6g
Fiber: 10.8g
Net Carbs: 18.8g
Fat: 89.3g

70% Fat, 22% Protein, 8% Carbs

Chew on this

- Exercising may cause a slight weight gain.  Don't panic.
- Have a goal and make a plan that is actually reasonable and achievable.
- Baby steps all the way and track your progress.


Well that is it for fasting journal 12 so let's have a look at what tomorrow has in store.


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