Sunday, January 31, 2010
Thursday, January 28, 2010
Simple Adjustment for Weight Loss #8 - Don't be so hard on yourself
Anyone who has maintained their weight over a significant period of time knows that there are "slip-ups". The moment where you overeat, binge, gain that extra pound and it wasn't what you planned. Don't waste time beating yourself up - focus on getting back on track before a significant amount shows on the scale!
Tuesday, January 26, 2010
Managing Weight While Increasing Protein
Well, it has finally occurred—dreaded weight gain from what I am assuming is an increase in calories due to protein intake. Lou Schuler suggested not reducing calories immediately and wait to see the results. Now, my job is to start cutting out “useless” calories. The first to go will be alcohol. I have mentioned in my audio posts that I have a cocktail before dinner and that probably adds 150 calories I don’t need. I have also gotten into the habit of having dried fruit after lunch (rather than other treats such as a cookie) but the sugar in the fruit is high and adds another 100 calories. So, in a very few actions, I have reduced my caloric intake by 250 calories. I am also wondering if my recent “hyper” thyroid episode allowed me to increase intake without gaining weight and now that I am more balanced, the weight is going to come back. I am still within my desired range, but it has been slowly creeping into dangerous territory. I will incorporate these changes immediately for the next 3 days (the amount of time I feel I can realistically do this) and then re-evaluate the next time frame and extend that a day or two until I am not doing any of the behaviors within the next 2-3 weeks. I have never been good at cold turkey, so I think this can work.
Technorati Tags: Protein Intake,Weight Management
Saturday, January 23, 2010
Keeping a Training Journal
Training logs are an invaluable tool for monitoring progress. I tend to keep a fairly elaborate log so that I can make the adjustments necessary to continue to make progress. Consider the following when developing your own training journal:
- Goals for the specific workout
- Physical and psychological results of the workout
- Quality and quantity of both nutrition and sleep
- Future areas you want to change (i.e. recovery time, workout intensities)
- Specific accomplishments reached and how to use this to motivate your future workouts
You can put any information you find helpful in your journal as long as you stay consistent and it proves to improve the quality of your workout or provides additional incentive.
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