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Finally got on the bike yesterday, after just over a week. For some reason I was feeling very resistant to exercising. It was not as much of a struggle as I expected, with so much time away...but it was harder!
I have been using "Peak Fitness Training" as explained by Dr. Mercola. It is more time efficient, and more effective than just plugging away for an hour or so. It involves alternating intervals of easy pedaling (90 sec), with short bursts (30 sec)of pedaling like mad...also at a higher resistance. The total time, including warm up and cool down can be about 20 minutes. Seriously. And it works great. I actually cool down for another five minutes at the end after reading more about the increased risk for heart problems during, and immediately after intensive exercise.
You can see a video here: http://tinyurl.com/7748kwx
You can do it most easily on a bike or an elliptical.
I am considering adding to the challenges something around doing this type of exercise at least twice, but no more than three times per week. And, adding in his super slow weight training. I think I want to think about that a bit before I add that. My daughter is coming home this weekend, and it is likely to be a stressful time all around. Not sure if I want to take on an obligation I might struggle to live up to. Then again, it might be just what I need to reinforce this program as a habit....
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286.5 lb
Lost so far: 16.5 lb.
Still to go: 86.5 lb.
Diet followed 100%.
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Diet Calendar Entries for 20 June 2012:
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1976 kcal
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Fat: 148.07g | Prot: 110.74g | Carb: 48.02g.
Breakfast: yogurt, whole milk, trader joe's, blueberries, tomato, cheese, bacon, trader joe's uncured, egg. Lunch: green beans, blue cheese, lime juice, olive oil, cucumber, celery, pepitas, avocado, bacon, trader joe's, red onion, egg, Les Salades du Midi Spring Mix, arugula. Dinner: broccoli, sirloin steak. Snacks/Other: coconut milk, trader joe's, tea, chai fresh brewed, peanut butter, trader joe's. more...
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3323 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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losing 3.1 lb a week
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