With the idea that I can't reach goals if I don't know what they are (not with the idea of a traditional "New Year's Resolution" which always seems to have little chance of success), I am setting out my objectives for the next twelve weeks (Winter Quarter, finals week, and spring break), which is, essentially, to return to my summer plan which was successful in bringing the weight down AND making me feel strong and aware of muscles I didn't know I had (like my glut muscles!).
A reminder of why my focus is on weight: my cholesterol is still high. HDL has improved, which tends to reflect exercise; LDL has gotten worse which tends to reflect weight. For me, then, it is a health issue, not just "I wanna be skinny." So my goal is 10% of my body weight, or 16 pounds (aha! now I reveal how much I weigh!).
What tends to work for me is a crazy figure: 3/4 of a pound a week. Sounds weird, but that's about what I was averaging, even in the best of times--otherwise known as 3 pounds every 4 weeks. So if I look to this average and think that all research suggests that this is NOT an impossible or over-reaching goal, that would be 9 pounds in the next twelve weeks. That will put me in the lower 150's--a good place to make my final assault during spring quarter for the remaining 7 pounds. Even if I average slightly less than .75 lb/week, this should remain an achievable goal.
Since I did not improve my weight, but slid back, and since I didn't increase, but decreased my exercise, I think it would be foolhardy to expect more. So why even look at pounds? I think that's the carrot that will keep me motivated. I could try thinking health, or fit, or strength, but those aren't tangible, and since weight = lowering LDL, then it's weight loss I'm banking on. BUT--how to achieve that is crucial; and so, herewith, the plan:
(Going back to summer, here's what I said):
Ideal Exercise Schedule for the next twelve weeks . . . . To be modified as other things come up, new opportunities for exercises emerge, etc. GOAL: One hour minimum of exercise a day, with option for a day off.
[I've modified the days on which exercise occurs to reflect a few changes: the yoga class I will be taking, the two days I teach early morning, and the fact that there is no "group walk" as I had in the summer]:
Sunday: Long run/walk (60-90 min)
Monday: Strength Training (60 min)
Tuesday: Pilates + run (60 min)
Wednesday: Yoga w/Lilias (75 min)
Thursday: Strength Training (60 min)
Friday: Cardio / dance class (60 min--extended cardio)
Saturday: Balance Ball (includes strength training) (60 min)
So this includes 3 days of strength training, 3 days of cardio (plus some in balance ball and strength training--may have to increase cardio days), and 2 days of flexibility training (yoga/pilates). What I see here is less cardio than I thought, though the beginning of my strength training and parts of balance ball tapes are cardio; I may need to supplement those with a brisk walk or quick run. Average time for exercise is more than an hour a day, which I think is good. I may supplement with other yoga classes as well.
As for food, research shows that it's good to have a standard, repetitive schedule for some meals. For me, it makes sense for those to be the meals I eat here, so that's breakfast and dinner being standard. And so:
Breakfast: oatmeal (Bob's Red Mill extra thick) with yogurt, fruit, and nuts. O.J., and latte
Lunch: Veggies + 3 oz. protein (chicken or fish)
Dinner: Rotating: Salad and soup; veggie, fruit, hummus, pita plate; chili or other crock pot recipe
Snacks: yogurt, almonds, fruit, veggies (esp. afternoon and evening before 8).
Misc:
Sugars (i.e., desserts of any kind)—1/week treat max
Snacks as in crackers, chips, etc.—1/week treat max
Alcohol: 3-5 drinks per week max, including nightcaps, etc.--no wine, beer with dinner on weeknights (unless out for dinner)
There you (I) have it. Copied out this plan and printed it to place it in a couple notable locations, like my kitchen and my study where I should notice it daily.
Today is turning bright and sunny--a good day to start my long walk/run; will check in with Greg and see if he'd like to join me; otherwise, I'll be off just after a small lunch today! Yay!!
(Now, on to another plan--this one for my work/writing goals.)
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