I have changed my eating and activity levels drastically. To supercharge my metabolism, I’ve broken my daily caloric requirements into 4-5 smaller meals which are spaced throughout the day from 2 to 3 hours apart. Of those calories, I’ve shifted toward fiber, protein, and complex carbohydrates and away from fats and simple sugars. I’ve also started weight training to gain muscle mass as muscle is the only thing that burns calories.
My exercise program is a whole body workout, three days per week. In the link section to the right you will find Scooby’s workshop. I am following his beginner workout, with the addition of working up to an hour of cardio at 70%-ish of my MHR. As my fitness increases, I’ll push for higher percentages by jogging in intervals. As is, walking on a level road isn’t enough, that only gets me into the 66% range. I use the tire pictured below, and 2 lb barbells in a training exercise called “heavy hands” in conjunction with walking briskly.
For more information on heavy hands, check out: John Thomas’ site, or its creator’s site, heavyhandsfitness.
I’ll give updates, monthly from this day forward, with quantified results. For now, a few recipes of what I’ve been eating for the last week:
Breakfast:
1) Two servings of unsalted rolled oats with a bananna.
2) Two large unfrosted shredded wheat biscuits with nonfat milk, and apple or orange.
Other meals:
1) Two turkey sandwiches on whole grain bread with mustard.
2) Can chili, non fat crackers, tabasco sauce or red pepper if desired.
3) 1 cup mixed veggies, 5oz can white chicken or salmon, a fruit.
4) 1 can beans (fluids drained), topped with chicken or salmon, a fruit.
5) Burrito made with 1 whole grain tortilla, 1/2 can refried beans, and salsa.
Seasonings:
Balsamic vinegar, table salt, or salsa.
