Tom Frazier's De-Fatification

[tommie frazier]

WEighed in today.

stood at a not so trim 165. goal is to get that under 150, largely through exercise. I am not the best at policing what I eat.

today: 45 minutes of exercise bike. HR was at a decent level. stretching for 15 min after.

will eventually mix in some walking then running.

past history: former competitive runner. weighed 135 or a little less in college. now, kids, work, and injury have gotten me off the track, literally. need to get the magic back so the pounds can melt away. Hard to start on a bad wheel when youa re carrying the spare tire already. (most people don;t think I have it, but I see it for sure.)

updates to follow.

[tommie frazier]

worked out in the evening today.

5k walking on the treadmill. 5 min warmup. then 2 min at 4mph. 3 min at 4.2. 4 min at 4.3. 5 min at 4.4mph.

then 6 min at 4.5. started increasin the incline 1% or more per minute. 2 min at 4.5mph at 15%. I was gassed. drop to 3%. then did 2 min at 4.8mph. then relaxed a bit and brought it home.

41min at 3miles. 400cal burned. hope I can walk tomorrow.

[Frenchie]

Originally Posted by tommie frazier

worked out in the evening today.

5k walking on the treadmill. 5 min warmup. then 2 min at 4mph. 3 min at 4.2. 4 min at 4.3. 5 min at 4.4mph.

then 6 min at 4.5. started increasin the incline 1% or more per minute. 2 min at 4.5mph at 15%. I was gassed. drop to 3%. then did 2 min at 4.8mph. then relaxed a bit and brought it home.

41min at 3miles. 400cal burned. hope I can walk tomorrow.

I can't! My legs are protesting!

[tommie frazier]

made it to the workout room in the AM. rode the bike for 35 min, keeping cadence (rpm) at 85-90/min. not looking for big intensity, since that walk pooped me out. I was riding to get my heart pumping so I could stretch.

(sad that a wlk pooped me out. oh well. baby steps.)

I was on the road-not easy to make it happen with so mch work t do. didn;t totally pig out on meals either, which in some ways is a challenge on the expense account. back home now and feeling tired and lazy.

[tommie frazier]

week 2 weigh in brings bad news. I'm going the wrong way, or not moving the right way. roughly no change.

what went wrong? I didn't work out as much as I need to. M/T/W was all I mustered. then the weekend and it's extra eating came along.

This week, I have M/T workouts in. Riding the bike and stretching, with a few other exercises thrown in to keep my lower back from getting creaky. I need to get 5-7 workouts a week if I want this to work for me. and I need to eat less whenever possible.

[tommie frazier]

week 3 starts out the right way. I am down a couple.

working out went better. Last week, rode M-F. Ran 15 min and rode another 25 on saturday. Rode for 55 on sunday.

today, went for a 30 min walk, but plan on riding tonight.

For me, the key is making sure I am burning some fuel. that's riding for the most part right now, but will add in some running asap. I plan on having 2-3 days of 2-3 miles within a month. if that goes well, the plan is to add a day for a month, then add a mile each, etc, until I am back towards fighting weight.

So, plan was met for this week. I worked out every day. Need to keep that up.

[Minnesota Fats]

Nothing real specific to add other than congrats, looks like it's going well! Keep it up, chicks dig competitive runners.

[ACCtuary]

Originally Posted by tommie frazier

week 2 weigh in brings bad news. I'm going the wrong way, or not moving the right way. roughly no change.

what went wrong? I didn't work out as much as I need to. M/T/W was all I mustered. then the weekend and it's extra eating came along.

This week, I have M/T workouts in. Riding the bike and stretching, with a few other exercises thrown in to keep my lower back from getting creaky. I need to get 5-7 workouts a week if I want this to work for me. and I need to eat less whenever possible.

Keep a food journal, with actual portion sizes. If you bite it, write it.
When I did this, I realized just how badly I was sabotaging my workouts.

[Gretchen]

Originally Posted by ACCtuary

Keep a food journal, with actual portion sizes. If you bite it, write it.
When I did this, I realized just how badly I was sabotaging my workouts.

Agreed. And make sure you weigh/measure those portion sizes. You might be surprised just how small some portions are. You may be getting a LOT more calories/fat than you think you are, if you're just estimating how much you're eating.

[tommie frazier]

my success will be dictated almost entirely by my ability to exercise, which I hadn't done for some time. portion control will be at most 1/3 of my battle, as I am largely indiscriminate with what I eat. which leaves me feeling "largely". but I am trying to not have to finish everything, which is a huirdle to clear, given that eating out they give you like 3 meals in one at mot places.