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finally started the gym yesterday, overcame my social anxiety and went in after a hospital visit with my orthopedic surgeon, who said i was ok to go and that my foot was healing very well.
I id not stay very long, but did the following:
5 min of elliptical cross trainer (1.44 km)
5 min of reclining bike (1.85 km)
Vibrating plate, squats, front and side one leg balances, and again squats
8 min of reclining bike
leg presses, 20 @ 18kg, 20 heel raises @ 18 kg, 20 leg presses @ 20.3 kg, 20 heel raises @ 20.3 kg, 20 leg presses @ 20.3 kg,
Abdominal crunches, 20 @ 16.5 kg, 20 @ 22 kg
i stopped there, as i have made the mistake of going nuts when i restart before and been crippled by pain the next day.
Today i am a little sore but not badly so. I am well motivated to go back again.
While there i spoke with a trainer and got advice on training, and found that my diet level of 1400 cal per day was plenty low enough.. i had been worried that it wasn't.
I also learned that to lose weight i need to concentrate on endurance more than increasing the weight/resistance on the exercises i do - and to rest between exercises for a few minutes.
So after a year of trying to overcome both y anxiety and natural disinclination toward exercise, plus the recovery from my op that lasted a full 4 months, i am finally back on track i hope.
Now, i have 6 weeks til my meetup with my online friends for the Covenant concert in London.. how much improvement can i make before then? Ideally, i would lose 20 kg. I think that might be impossible lol but i will give it my best shot...
xxx sunny day out.. lets see what i can do with it.
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1355 kcal
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Grasa: 33,07g | Prot: 99,16g | Carbh: 173,39g.
Desayuno: Celery, Carrots, Grapes (Red or Green, European Type Varieties Such As Thompson Seedless). Cena: Potato (with or Without Peel), Stew Meat Beef (Lean Only Eaten). Pasa Bocas / Otros: Organic swiss vegetable low salt boullion, Pink Lady Apples. más...
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4729 kcal
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Ejercicio:
Descansando - 25 minutos, Limpieza - 6 horas, Pasar la Aspiradora - 10 minutos, Caminar (Lento) - 3/kph - 15 minutos, Cocinar - 10 minutos, Durmiendo - 7 horas, Ver TV - 10 horas. más...
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 Comentarios
I am not one to tell you anything but you should count calories as well as exercise. You most likly will become bored with what you are doing... To lose a little is a victory when over weight...I have been watching myself over the last two years and have lost over 75lbs. It will not happen over night but you must watch your caloric intake...that does not mean you need to starve or even be hungry but you need to watch eating loads of bread. Instead cook yourself... make soup etc. using vegitables & broth and count the number of serving you can make from the ingredients along with their caloric counts...weight training can actually cause you to gain weight...walking would be a better exercise...especially if you are in denial of your abilities. But then what do I know I am just old!
24 ene. 15 por el miembro: genedougherty
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uh, i am watching my calories? and the foods i eat? i am on a 1400 calorie a day diet that is made up of as much unprocessed home cooked stuff as i can. lean meat in moderation, fresh fruit and veg.. i think i am watching it well. I DO divide up the soup portions, weigh everything i eat and enter it here. Walking is not as effective as a reclining bike when you're recovering from a foot arch bone fusion op. Trust me i know what i am doing, i am well aware of what i need to do - which is to beat my PTSD related agoraphobia and depression and social anxiety and to get more physically active, and i do know they go hand in hand.. i am 55, and recovering from the op, the breakdown, the stalking and all the rest. I have come a long way inside, and i am working on the body now. I had to be in a good place mentally to even get out the door. And having one foot sawed apart screwed together took 4 months of my ability to walk at all away from me - so walking is not as good as the gym, in this case.
24 ene. 15 por el miembro: dianecavallero
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wow, you are really fast on the elliptical. That's over 17km/hour, that's like a 6 minute mile. Impressive.
24 ene. 15 por el miembro: Robertchallen
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I hate cardio. HATE!!! mind you. There is a lot of research out there that has shown the lifting with good weights to build muscle is nearly as effective for the cardio pulmonary system as 'cardio' if done intensely enough. Frankly, I wish they'd never come up with the term. Everyone associates cardio with some kind of bounding exercise. Fun to watch, but hard on the joints for most people. A friend always tried to get me to run and go either the in the triathlons he entered or marathons. I'd already broken an ankle by then and it hadn't healed just right so the doctor had told me not to run and not to do 'aerobics', another word coined that was taken to mean bouncy jumpy exercises. I'll admit, I don't mind I can't do those at all. I actually found a rowing machine. Chain drive, wind resistant rowing machine. I use it about once a month. At the price I got it, I can afford to use it just once a month. Anyway, don't forget that strong muscles are part of the pulminary system. Any time they're used, they actually pump the blood back toward the heart. Muscle is power. Muscle is health. Muscle is underrated in an 'aerobics' worshipping culture that tends to strip muscle. Good luck with the foot. Take your time. It's an intricate little bit of anatomy. :) I think of continuous action exercises simply as a way to increase the calories burned over the course of the day. Yep, that's how I think of them. HATE!!! I cut more calories instead.
24 ene. 15 por el miembro: northernmusician
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Incidentally, my sister is looking at surgery that sounds much like yours.
24 ene. 15 por el miembro: northernmusician
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