Hi and welcome back!
An important part of this Programme is exercise, and for the first four weeks, the Programme asks you to commit to three training sessions a week with me but of course just two and a quarter hours of training sessions a week is not a lot of activity if you are sedentary for the other one hundred and three waking hours during the rest of the week!
If you do have a very inactive week, I urge you to think about either including more activity into your day, or if this is not possible, then an exercise session each day is a must. To lose body fat, there has to be a calorie deficit, in other words, the energy coming into the body must be lower than the energy that the body is using. Low calorie diets restrict the calories coming in but this is not a healthy way to lose weight, nor gain fitness. The emphasis of this Programme is healthy eating ...it only restricts the amount of least nutritious and least beneficial calories coming in, therefore our calorie deficit is coming from the exercise we are doing and our general activity through the day. This means that the more active you can be, the more likely it will be that you will lose those extra pounds of fat! And, as you get stronger and fitter, your body becomes more efficiant at burning calories (your metabolism increases)and you even burn more calories when you are asleep!
So, just as you have been making changes to give yourself the best fuel every day, now it's time to make changes to give yourself the best exercise every day!
You deserve to be fit and healthy and your body will thank you for it!!!
Sue x
FAT-SCRAP MARCH 2010 DAY SIXTEEN
FAT-SCRAP MARCH 2010 DAY EIGHTEEN
7 comments:
Morning everyone hope you've all had a lovely weekend. So sorry to hear about your cat Jayne, big hugs from here!
I've had a lovely weekend in London with some great friends and we laughed the whole time! My legs are aching from all the so called dancing I was trying to do and now I'm paying for it!! (feels like I've had a good workout with Sue!) I'm now back to exercising this week and am off in a minute for a jog with a friend ....wonder how much I'll struggle?
Yes, thank you Sue for reminding us about how important water is in our diets and I too will make a conscious effort to drink alot more of it in future.
Good morning Everyone - do hope that you had a wonderful Mum's Day yesterday - i did - but i had a housefull which was lovely. Sorry i have been quiet - just been extra busy. Read your lovely blogs last night and thank you so much for your support Jayne and writing so much about water Sue, which I must take on board. Jayne - what an awful week you have had - and i am so sorry to hear about your cat. As Pear says big hug from me too! Only 1 lb lost for me which was very disappointing but really my own fault but i hope i am learning lots of other things about myself and my habits etc. I stopped at a couple of stations over the weekend but back on track today. Meal choices: Friday
scrambled eggs, mushroom, sausage; banana, satsuma; parsnip soup, ham hock, variety of veg, parsnips, roast spuds, lemon souffle;
Sat: cereal, soya milk; Nakd bar; banana; Irish stew, half Guinness
Sun: Porridge; chicken, mushrooms, broccoli, parsnips, roast spuds, carrots, yorkshire pud, taste of choc torte, bread & butter pud; small wine!
Sue re today's comments - i think you are so right - i have a sedentary job and i am not exercising enough - so will try and walk into work a couple of times. Gosh i need more hours in the day!!! Pear looking forward to meeting you tomorrow night.
Have a great sunny day xxx
Hi girls,
Just a quick comment before I start my work for the day..
So sorry to hear about your cat Jayne :( and a big hug from me too xx
Good luck all of you with this coming week and look forward to seeing you soon.
Me again! Sounds like you had a lot of fun in London Pear, as they say "laughter is the best medicine" and with all that "dancing" I'm sure you got lots of healthy positive feel good feelings running though your body, just hope they weren't fuelled by unhealthy amounts of alcohol!
Mara, something to think about..starchy carbohydrates like bread, pasta, potatoes, rice, oats, wheat etc are all energy foods so when you are eating a lot of this type of food..e.g Sundays porridge, potatoes, yorkshire pud, bread and butter pud, they are all providing you with lots of energy -just think this is the type of food a marathon runner would eat, but if you are not using up this energy with activity or exercise, it will be stored as fat. I know how lovely these foods are, but you have to think about how much you need them. If you had stuck to the Programme and just had the porridge and the potatoes, along withy the choices you made from the other food choices, then you would have saved a lot of energy intake. Also, it looks like you only had two meals that day, where as it is far better to have more smaller meals (see the note in your book about fuelling your metabolsim)..but great news that you are going to try to fit more activity into your day, and so much easier now the weather is getting better and the days are getting longer! If you have a look at your "change" worksheet you could fill this in with "I am going to walk to work once this week" and complete the sheet, you are more likely to commit to doing it, rather than trying to.
Hope my comments help all of you get your minds focused so that you can achieve the results you want this week x x
Yes unfortunately Alcohol was consumed Sue....sorry cant lie and say it wasnt. But hey....it was a station and now I'm back on track! My thighs are aching as much today as the first session with you....I think the jog this morning and the 60 min dog walk this afternoon hasnt helped, just hope I'll be able to manage the squats I'm sure you'll be getting us doing tomorrow!!! xx
Feeling quiet and poorly!!
Food diary
bfast muesli, berries, yog, soya milk
snack 3 oatcakes with blueberry " jam "
apple kiwi
dinner spag bol as yesterday, rice pud, prunes
8 glasses water
Exercise
2x 40 mindog walks
Post a Comment