Weigh in Day (week 1 of 8)

My glutes and lower back were very sore over the weekend.  I didn’t work on as I worked long shifts both days, but did end up walking home both days as my bike had a puncture.  Finally the tenderness and pain started to fade today in time to get back into it.

l86550923Today I walked to the gym, which was about 30 minutes there and 40 minutes back (knackered). Today I tried the workout program issued to everyone for the weight loss program.  It’s just what you’d expect – cardio, cardio, cardio.  I rowed, ran, cycled and in between did exercises like burpees, pushups, step ups, kettlebell swings, dumbbell surrenders (pictured) and ab exercises.  Basically the idea is to keep your heart rate up the whole time, which it did.  I didn’t find it  it too hard.   Actually I’m surprised how easy it has been to get back into exercise this time round.  I would have thought over winter I would have lost it all and it would be as hard/painful as it was when I first started the year before.

My weigh in shows I lost 900g this week.  Not the 1.5kg  that would put me on target for losing 12kg in 8 weeks,  but not bad a start.  Hoping for a bigger loss next week.

Have relied on Pita Pit the last couple nights for dinner.  I love their pitas so much and they’re healthy so I don’t feel bad about it.  But now I have 3 days off so no excuse not to cook Smile

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Workout, program show and stairs

My body is sore!  I’m having trouble sleeping at night and my stomach doesn’t know whether it’s hungry or full, but it sure feels funny.  The joys of starting a new diet and exercise program, huh?

Yesterday morning I met up with a friend at the gym and went through my program (which was put together a couple weeks ago as a ‘get back into it’ kind of program).  It was nice working out with a friend.  I worked up a good sweat, pushed myself quite hard and felt quite good having so much air flowing through my lungs

Dinner and lunch was left over chicken breast & capsicums – and lots of fruit in between.  Did have a few rice crackers last night as my tummy was feeling a bit funny.  Not sure how bad those are – seem to be light in calories.

In the evening I went back to the gym to learn the program that everyone in the weight loss group is supposed to do.  It seems okay – lots of cardio as you might expect with some dumbbell and swiss ball exercises.  Most supersets are about doing as many sets as you can so I’ll start doing about 3 of each and gradually increase how many I can do as I get fitter.

Today’s group circuit exercise was quite gruelling!  We got asked to pick up a dumbbell which is the equivalent of how much we are wanting to lose.  So I picked up a 12.5kg dumbell and ended up regretting it. The 50 minutes was full of running exercises with the dumbbell and a big part of that was going up the stairs (where the water slide is).  At the end I was outside my comfort zone,  I was pushed just a little too hard and felt a bit faint.  It’s a delicate line – getting the most out of it while not pushing yourself too hard – isn’t it?

Today’s dinner and lunch is a grilled chicken breast with a serving of brocolli and carrots.  I’m also going to meet a friend at Pita Pit soon.  I love their food!

The sleep thing is a worry – I just haven’t been able to get to sleep until the sun is coming up the past few nights.  Apparently it’s not too uncommon when starting a new exercise problem.  But I hope it comes right soon.

Boxing and Chicken

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Had trouble waking up this morning.  As expected, my body needs more rest to to cope with the new exercise regime.  I wonder if I’ll get used to it soon or always need more sleep for the next 8 weeks.

Tonight’s group activity was quite fun.  We partnered up, donned boxing gloves and mitts  and went through intervals – some rounds fast, others powerful.

In between boxing rounds we did intervals of star-jumps, step ups, running and planking.  Didn’t take long to work up a sweat at  all.

Tonight’s dinner was lemon chicken  (un-battered) with capsicums, carrot and jasmine rice.  My eyes were bigger than my stomach (think my stomach might be shrinking) and I end up splitting it into 3 meals.

12kg in 8 weeks– Beginning

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And so it begins!  I completely lost my diet and exercise mojo over winter.  Part of it was getting used to a new job and shift work, but mostly it was lack of motivation.

10 months ago my weight was at an all-time low of 91.4kg.  I had lost over 20kg since I was at my worst of 114kg a couple of years ago.  However, over winter I managed to put half of that weight back on.  I am pleased, though, that my weight appears to have levelled out half-way.  Putting half of it back on is definitely better than being back to where I started.  (note: this graph only shows the past year – not where I started)

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I didn’t plan on starting another weight-loss program; I knew I had to get back into fitness but I prefer to do things at my own pace. But recently my gym issued a challenge I couldn’t refuse:

 

Lose 12kg in 8 weeks and you will receive a 12 month gym membership (worth $884).

 

It really appealed to the competitive streak in me, and losing 12kg would put me right back where I was at my prime.

Yesterday was the introduction and first weigh in. The program seems okay.  Lots of group activities and 4 included PT sessions.

For the next 8 weeks my days are as follows:
Monday:  Morning gym and weigh in,   (work in the evening)
Tuesday:  Morning gym, evening nutrition seminar.
Wednesday:  Morning rest, evening group fitness
Thursday:  Morning gym, evening group fitness
Friday: Noon group circuit, (work in the evening)
Saturday and Sunday:  (work all day), light jog in the evenings.

The program works on a points system and there are prizes for those with the most points.  You get points each time you attend the gym or a fitness class, weigh in on time and fill out food logs, and lose points for failing to weigh in, drinking alcohol or not attending sessions.

Getting back into healthy eating feels good.  It’s only been a couple of days but no cravings yet.  I’m having all bran with sultanas for breakfast, snacking on fruit and raw nuts during the day,  home made wholemeal bread with peanut for lunch,  sipping green tea and water throughout the day, and last night I had grilled fish cakes with broccoli and carrot for dinner.  Not a bad start if I do say so myself.

I also found this seemingly great product at the supermarket called Vita Sport Water Booster, which gives water a bit of flavour. It has an artificial sweetener so low in calories.  It has lots of B-vitamins but apparently that’s a bit of a have – most people have enough anyway.  But if it encourages me to drink more water at little expense, I’m all for it.

I did buy some diet coke and a packet of individually wrapped mini dark-chocolate pieces for when I get cravings, though.  I don’t expect to turn to them often;  they should last a few weeks.

12kg in 8 weeks is going to be a huge challenge but I’m going to give it my best shot.  Bring it on.  I feel so good being back on track.

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