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View Full Version : SI6 Daily Update


cgraham30
05-25-2007, 05:33 AM
and now I can find support here
As you can see from my ticker I'm cruising in March of next year. It's 4 of use and everybody but me is under 200lbs.I absolutely can't go unless I lose another 40lbs and keep it off!!!!!


I've been doing research for the past weeks on different diets and exercise plans. I have TJ which I've been doing for the past few days along witht WATP and TJ is just to fast for me....

SO, this morning(I'm off today) I pulled out all my workout dvd's and decided on the Slim in 6 series, I know TJ fans won't agree, but I was able to complete the full 25min without feeling like I neededa body brace.So I do believe I will stick with that for the next 6weeks.

This is the part where I need help...I have a hard time sticking to any program.I will start itand quit after a few weeks.. So I really am going to need help staying accountableEdited by: cgraham30


FV Mom
05-25-2007, 05:49 AM
Start a journal girl! I will stalk yor journal daily to make sure you're doing itsmileys/smiley36.gif Congrats already because I KNOW you will succeed! All you gotta do is push play!http://www.wahm.com/forum/smileys/smiley20.gif

Yogi
05-25-2007, 06:08 AM
Why do you quit? PLan for the issue now, so that when it comes up in a few weeks you sidestep it.

If you get bored, look for another program, add something else a couple of days a week even if it is not your favorite. While you are doing it, you can look forward to getting back to your favorite one.

If you get frustrated by lack of progress, make sure you start by dong measurements. An exercise program may not los emuch weight for a while, at beginning youare creating more muscle. As muscle builds, IT is what burns the fat all day long. The actual act of exercising has little impact on calorie burning or weight loss. Understand the goal and the chemistry. Make sure you are eating enough protein (and a few carbs) to build muscle.

If you quit for some other reason, start preparing now for the challenge, share it here or elsewhere, and when you see it coming just resolve to power thru it.
Edited by: Yogi


cgraham30
05-25-2007, 06:11 AM
Why do you quit? PLan for the issue now, so that when it come sup in a few weeks you sidestep it.

If you get bored, look for another program, add something else a couple of days a week even if it is not your favorite. While you are doing it, you can look forward to getting back to your favorite one.

If you get frustrated by lack of progress, make sure you start by dong measurements. An exercise program may not los emuch weight for a while, at beginning youare creating more muscle. As muscle builds, IT is what burns the fat all day long. The actual act of exercising has little impact on calorie burning or weight loss. Understand the goal and the chemistry. Make sure you are eating enough protein (and a few carbs) to build muscle.

If you quit for some other reason, start preparing now for teh challenge, share it here or elsewhere, and when you se eit coming just resolve to power thru it.

I Quit because I get bored!!! I really want to get into the practice of exercising as soon as I get up, because I have so much energy and I don't feel as hungry thru out the day. Some mornings I can make it, some I can't pry myself out of the bed.

Yogi
05-25-2007, 06:22 AM
In my experience, poor sleep and low energy in the morninghas a lot to do with poor digestion, especially undigested food in the intestinal tract. Have your last meal earlier in the day and watch the late night carbs. An acidophilous/bifidus combo may help too, or you could try some Monavie. All of these work for me. I sleep great as long as I do them.

caitalexmommy
05-25-2007, 06:51 AM
Working out first thing in the morning works great for me! The longer I wait the more excuses I come up with to keep putting my work-out off and then I end up not doing it at all. It gives me energy for the day and it's easier to eat right when I've already worked out. I don't want to ruin the hard work I did lol. Posting on here is a huge help, it helps you stay accountable. Just reading some of the threads on here is motivation in itself. GL!

angienewton
05-25-2007, 07:34 AM
Oh Cheryl, you ARE going to lose that 40 lbs and keep it off. I KNOW you can do it. So you need to commit to coming here daily to check in no matter what.

Just imagine how great you will feel on the cruise. Remember when I first started my new lifestyle in 05? It was because of our trip to Jamaica in 06and let me tell ya, I am soooo glad I did it. I felt totally comfortable in a bathing suit FOR THE FIRST TIME IN MY LIFE, I had more energy and was able to do a lot of the fun things the resort offered and it was the best experience EVER!

GO FOR IT!

cgraham30
05-25-2007, 07:59 AM
I actually feel great this morning after the workout. I can really feel it in my thighs and knees

chrlstoncharmed
05-25-2007, 08:56 AM
I'm a TJ fan and I don't disagree at all with doing SI6. You need to do whatever workout is going to keep you moving. And as far as "quitting", here is a different perspective ...


... IMO it's a good idea to move onto something else when you get bored. As long as you are getting your heart rate up and doing a few days of strength training, what is the difference what workout you're doing? None, as far as I can see!
You can do this and you're going to look fabulous on your cruise. We're going to want pictures, so be prepared! Ü

jnmurra
05-25-2007, 09:45 AM
The actual act of exercising has little impact on calorie burning or weight loss.

Hey, Bob, hope you don't mind me asking - but what do you mean by that? Do you mean it doesn't matter what type of exercise or are you saying exercise in general doesn't have any impact on calorie burning and/or weight loss??

TIA!

Jennifer

deadra
05-25-2007, 12:13 PM
I think Bob is saying that building muscle is the main key....building muscle is what will burn the fat thru exercise....or at least that's how I took it.


Cheryl, You can do this. Take it one day at a time. If you want a new work out every day or every week, then do it. Just stay in movement!

cgraham30
05-26-2007, 05:19 AM
After yesterday I didn't think it would be to hard, but I woke up this morning sore from the waist down. It even hurts to sit!!! My booty feels as if it was on fire!!!!!!!
But, I made it thru the workout. I have the Slim and Limber, I think I will do that tonight so that I'm not to sore in the morning.

OK, I'm off to soak in the tub, unfortunately I have to babysitte a very active 3 year old today!!!God Help me....
http://smileys.smileycentral.com/cat/36/36_11_23.gif (http://www.smileycentral.com/?partner=ZSzeb001_ZNxdm824LXUS)
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Yogi
05-26-2007, 07:39 AM
The actual act of exercising has little impact on calorie burning or weight loss.

Hey, Bob, hope you don't mind me asking - but what do you mean by that? Do you mean it doesn't matter what type of exercise or are you saying exercise in general doesn't have any impact on calorie burning and/or weight loss??



I am saying that the difference in calories burned during 30minutes spent bicyclingvs just sitting is small.Likewise,the difference in calories burned in 30 minutes between different exercise choices is also small. The real impact is what the exercise does to your metabolism for the rest of the day or rest of your life. When you exercise it raises your base metabolism so that you burn more calories by sitting than you did before. That is the real caloric impact of exercise, not the calories burned during the activity itself.

Of course, if you are in great shape and can run10k's or play tennis 3 hours a day, that is a different discussion, mostly due to how long you can continue the activity.

BWTHDIK ?

FV Mom
05-26-2007, 07:57 AM
The actual act of exercising has little impact on calorie burning or weight loss.

Hey, Bob, hope you don't mind me asking - but what do you mean by that? Do you mean it doesn't matter what type of exercise or are you saying exercise in general doesn't have any impact on calorie burning and/or weight loss??

I am saying that the difference in calories burned during 30minutes spent bicyclingvs just sitting is small.Likewise,the difference in calories burned in 30 minutes between different exercise choices is also small. The real impact is what the exercise does to your metabolism for the rest of the day or rest of your life. When you exercise it raises your base metabolism so that you burn more calories by sitting than you did before. That is the real caloric impact of exercise, not the calories burned during the activity itself.

Of course, if you are in great shape and can run10k's or play tennis 3 hours a day, that is a different discussion, mostly due to how long you can continue the activity.

BWTHDIK ?

I don't know about that Bob, I burn 500-1000 calories per workout session...it definately has an impact!http://www.wahm.com/forum/smileys/smiley36.gifThere's a big caloric difference between your heart rate being at 80 resting, versus 160-180 working out.

jnmurra
05-26-2007, 08:40 AM
Hmmm...I don't know. I definitely burn more calories doing a cardio routine for 30 minutes versus walking on the treadmill (at a good clip) for 30 minutes. There is a pretty big difference, actually. There's also a difference in how many calories I burn lifting weightsversus cardio.

But, yes, any sort of exercise will be beneficial to your metabolism, I do agree with that.

Thanks for clarifying! http://www.wahm.com/forum/smileys/smiley1.gif

chrlstoncharmed
05-26-2007, 10:22 AM
If anyone wonders how many calories they burn during any particular activity ... get a heart rate monitor! It really makes things clear.

How to Use Your Heart Rate Monitor
By Steve Edwards

Your heart is the most important muscle in your body, and most of us are aware of the importance of getting enough cardiovascular exercise. Using a heart rate monitor can help assure that you are working your heart properly as you exercise. Like any muscle, the heart needs to be exercised, and serves as a barometer for the rest of your body by telling you how hard you are loading it during various functions. It circulates blood, rich in oxygen from breathing, from your lungs to your trunk and lower extremities. Monitoring your heart rate is the easiest way to keep yourself working in the right "zone," reducing your chance of injury and overtraining, and increasing the odds that you'll get the results you want.

Heart rate monitors can measure your cardiovascular and physiological stress during training sessions. They provide you with an accurate gauge of the intensity of an exercise, which is reflected in your heart rate. The harder you exercise, the higher the heart rate should go. When your heart rate changes, it's a sign that something is happening, which can be something good or something bad. In either case, having this information will allow you to properly react. By constantly monitoring your heart rate, you will learn to tell when your workouts are effective, when you are over or undertraining, and even when you may be getting sick and need to back off.

The Basics
Heart rates are measured in beats per minute (bpm). Your resting heart rate indicates your basic fitness level and is defined by the number of times your heart beats per minute while your body is at rest. The more well conditioned your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body at rest. Measure your resting heart rate immediately after awakening and before you get out of bed. Take these measurements for five consecutive days and find the average. This average is your actual resting heart rate. Resting heart rate is dependent on your living habits and a number of factors such as quality of sleep, stress level, and eating habits.

Your average heart rate is the number of times it beats in a certain period, like over the course of a workout.

Your maximum heart rate (Max HR) is the highest number of times your heart can contract in one minute. Max HR is the most useful tool to be used in determining training intensities, because it can be individually measured and predicted. Unfortunately, the only way to get a true accurate reading is to have an exercise test clinically administered. Without this option, you are forced to use a ballpark figure, which can be calculated using this formula:

Women: 226 - your age = your age-adjusted Max HR
Men: 220 - your age = your age-adjusted Max HR

For example, if you are a 30-year-old woman, your age-adjusted maximum heart rate is 226 - 30 years = 196 bpm (beats per minute). Keep in mind that these formulas apply only to adults and are not accurate. The generally accepted error in age-predicted formulas is +/-10 to 15 beats per minute, which is due to different inherited characteristics and exercise training. If you want to exercise/train at your most effective levels, your Max HR should be measured, but this formula will work fine for your immediate purposes, and self-knowledge will allow you to make the necessary adjustments.

Your anaerobic threshold is the physiological point during exercise at which muscles start using up more oxygen than the body can transport (the point where lactic acid accumulates and you get "pumped"). It's also worth noting that while you can train your max heart rate and your anaerobic threshold (so that they are always changing slightly), the actual numbers don't correspond to fitness versus another individual. Some people have naturally higher maximum heart rates than others.

A target zone is a heart rate range that guides your workout by keeping your intensity level between an upper and lower heart rate limit. There are various target zones that are suggested for an individual to follow that correspond with a specific exercise.

The Fat-Burning Zone. You'll notice the lack of something called the fat-burning zone in the table below. The reason for this is that it's misleading because people feel the need to stay in this low heart rate zone in order to burn fat. This is not even close to being true. This misnomer is based on your body being able to use a higher percentage of fat for fuel at low outputs. It is true, however, that your body will lose far more fat at higher outputs (more on this below).

Heart Zones Zone Name
Percentage of Max HR
Perceived Exertion Difficulty

Z1 Healthy Heart Zone
50%-60%
2-5 (perceived exertion)

Z2 Temperate Zone
60%-70%
4-5 (perceived exertion)

Z3 Aerobic Zone
70%-80%
5-7 (perceived exertion)

Z4 Threshold Zone
80%-90%
7-9 (perceived exertion)

Z5 Redline Zone
90%-100%
9-10 (perceived exertion)


In the lower zones, or cruise zones as they are sometimes called, you can train for longer periods of time. But, as you move up to higher-intensity zones, you need to decrease the amount of time that you spend there, particularly in the top two (the Threshold and Redline Zones). To put it simply: you can walk farther than you can sprint, and overdoing it is nearly a guarantee of injuries or burnout.

Zones are relative. Your five heart rate zones are specific to your maximum heart rate, not anybody else's. With two runners, each maintaining a heart rate of 160 bpm, one might well be in their Z4 Threshold Zone and the other may be in their Z2 Temperate Zone.

Each heart zone burns a different number of calories per minute based on how fit you are:

Zone 1 = 3-7 calories per minute
Zone 2 = 7-12 calories per minute
Zone 3 = 12-17 calories per minute
Zone 4 = 17-20 calories per minute
Zone 5 = 20+ calories per minute

Fat is burned differently in each of the heart zones. You'll burn a different ratio of fat to carbohydrates in each of the heart zones. And once you've crossed over the exercise intensity threshold called the "anaerobic threshold," you are burning no additional fat, though you still burn fat. That's because oxygen has to be present for fat to burn. If there's no additional oxygen present, there's no additional fat burned during this period. However, don't confuse this with meaning that you won't lose body fat in higher zones. Another factor that results from training in these zones is a reduction in body fat, such as an elevated metabolism over time caused by muscular breakdown and/or increased muscle mass, which raises the metabolism.

Relating to Beachbody Workouts
Because of the example cited above, you want to do each Beachbody workout to the maximum of your ability. This means that you don't back off so that your heart rate falls into a lower zone on purpose. The only exception is in our rare "doubles" routines, where one of your two workouts is supposed to be at "low to moderate intensity," meaning that you don't want to exceed Z2. But our programs are based on efficiency, and in most cases, intensity = efficiency. Heart rate zones are used to base training on when volume becomes a consideration. Remember, the higher the intensity, then less time you need to spend. Low-intensity outputs are important to train for high-duration activity and for recovery.
For many people who are not "hardcore" fitness enthusiasts, the concept of intensity to get results might not be clear. Your heart rate monitor will be a great tool to help you follow along and track your progress, and make sure you are working hard enough to get the cardiovascular and fat-burning results you want.

In general, you should see a pattern throughout the course of each program. Using Power 90® as an example, most of us will find that our max heart rate and average heart rate will be higher in the Sweat than in the Sculpt workout at first. As you get into better shape and your neuromuscular coordination becomes more in tune with resistance training, this should change. You will be able to push harder while weight training and your cardiovascular shape will improve. Soon your max heart rate will be higher on the Sculpt days. If this isn't happening, then you probably aren't using enough weight. Your average heart rate overall should go slightly down the longer you do Sweat tapes and slightly up on Sculpt tapes. Besides what you see in the mirror, this is best way to see if you're making improvements in your health and fitness.

You will also learn that by tracking your progress, you'll be more in tune with external factors that are upsetting you. You will be able to tell when you are getting sick or overtraining by one of two ways. Either you won't be able to get your heart rate to maximums that you've seen prior, or your heart rate at rest will be too high. This is an indicator that something isn't quite right.

The best way to stay ahead of the game is by getting into the habit of checking your resting heart rate each morning before you get out of bed. As you get into shape, it should continually drop. If it reverses this pattern for more than a couple of days in a row, it's telling you that your body is stressed, which could be due to overtraining, the onset of an illness, or some other negative environmental impact. In any case, it's time to back off until your resting heart rate goes back down. So once you learn your body's patterns, you'll be able to anticipate your body's needs rather than just reacting to them.

cgraham30
05-27-2007, 06:00 AM
Day 3- Not to bad, Still having a problem with the Lunges, but overall It was a good workout. After the workout I went directly into Slim and Limber to eliminate as much soreness as possible.

I may have to add something else to my workout this afternoon. My family will be taking me out to celebrate my birthday, and I plan to eat!!!!!!!

Tomorrow will be my rest day before I startRampIt Up.Edited by: cgraham30

cgraham30
05-28-2007, 05:41 AM
Well I lied!!!! No rest day for me. I started the RIU. and right know I don't have any feelings in any muscle!!!!!!Debbie really works you out. I was able to keep up with most of it and only had to take a few breaks. But I'm determined to master this!!!!


I don't think I will be doing this before going to work. I'll wait till I get off in the afternoon, that way I'll be able to relax afterward....



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