Exercise Diary #4 – Why I Shouldn’t Miss A Single Day of Exercise October 26, 2007

I didn’t exercise yesterday because I was so out of it. As a result of skipping the gym yesterday, it was really hard to motivate myself to go today. It seems that once you stop exercising, even if it is only for a day, it’s harder to get back at it. Fortunately I forced myself to get into my gym clothes and once I was ready to go, I was a little more energetic about going.
 
I got on the treadmill and did 30 minutes of interval training. I noticed that I had to work a lot harder at it today than I did two days ago. Again this is what happens when I miss a day of training! My body doesn’t respond as quickly and sort of has to relearn everything – at the beginning of the workout at least (after a while it became easier). Can you imagine if I didn’t exercise for a week? I’d be back at square one, ugh.
 
After the treadmill, I got onto the weight machines and this time I focused on my back, shoulders, and chest. Then I did some free weights for my arms and of course, some abs as well. As usual I ended my workout with a good stretch. The total length of today’s workout was 1 hour 10 minutes.
 
So far I can feel that my arms are getting tauter, my upper abs tighter, my love handles smaller, my butt firmer, and my legs stronger. I still have my lower belly pouch, though, which I hate the most. While it’s definitely not as big as it used to be, the sucker’s still there looking at me defiantly. But one day, one very fine day, it will be gone, and on that day I will be the proudest I will ever have been.

Food Diary #4 – New Diet Rules October 26, 2007

I finally got groceries this morning so I have PLENTY of fruits and healthy snacks to choose from. I got nuts, trail mixes, and muesli from the bulk food section at Whole Foods. I also bought low-fat string cheese, whole wheat crackers (which turned out to be too sweet for my newly adjusted taste buds), baby carrots, and decaf green tea (doubt I’ll like it, but I’d like to drink something healthy and sugarless other than water).
 
Some of my new diet rules:

• I will avoid eating out
• The entrées I eat will be homemade and done primarily from scratch
• My portions will be small
• My standard salad dressing will consist of a small amount of olive oil, vinegar, and a pinch of salt and pepper. If I can I will forgo the oil.
• I will stick to the weekly menu I set for myself
• I will never go more than three and a half hours without eating
• I will eat at least 5 times a day
• I will abstain from foods made with white flour (eg., white rice, white bread, pasta, etc.)
• I will choose 100% whole wheat or whole grain breads, crackers, waffles, and pancakes, cereal, etc
• I will try to eat a combination of complex carbs and protein at every meal/snack
• I will avoid eating processed foods
• I will steer clear of foods containing refined sugar (eg., cookies, cakes, soda, etc.)
• I will choose real fruit over fruit juice
• I will drink 6-8 glasses of water a day
• The only sweets I’ll have will be a small amount of 70% dark chocolate
• I will eat breakfast every single day within an hour of getting up
• I will stop eating dairy products made with whole milk, but will choose low-fat or nonfat dairy products instead
• I will stay away from saturated fats and trans fats
• I will have 2-3 servings of fruit a day and at least 3-4 servings of vegetables a day
• I will not consume any artificial sweeteners (eg., diet soda, sugar-free foods etc.)
• Once I lose some weight, I can eat the foods I love (that I know are not so good for me) in small quantities and if possible, in healthier versions (eg., low-fat, low-calories, reduced sugar etc.).

I don’t really want to think of myself as being on a weight loss diet. This is more of a long-term solution than a short-term one. My focus is to eat better so that I will not only lose the excess weight, but be healthier as a whole as well. I will be not be eliminating any food categories like carbs or protein because they are needed. Even fats, as long as they’re good fats (eg., nuts, avocados, and some oils), are needed. Balance is the key here.
 
——–
 
9:45 am – 1 glass of light vanilla soy milk + 2 whole wheat mini toasts
 
12:45 pm – Chicken breast, zucchini, and brown rice
1 tiny slice of leek tart (the last one I’ll eat because it’s too full of fat)
1 kiwi
 
3 pm – 2 whole wheat crackers + 1 low-fat string cheese
 
5 pm – 1 slice of whole wheat bread + peanut butter + half of a banana
 
7:45 pm – Beef, broccoli, and brown rice + 1 large serving of grated carrots
1 small apple