Hello To Everyone!
I am back after a pretty long brake. Just a little explanation what was going on since my last post about Mount Kinabalu. Just after I had to focus to catch up back log after holidays as you know plenty of emails, a lot of new tasks and upcoming annual meeting to be prepared. Later I had to travel for business and some holidays in Korea. About travels I make a individual posts. I am pretty sure many of you have same problem when traveling for business especially:
# 1 -eating too much, going for dinners, nice breakfasts in the hotel served for you & big lunches with business partners, this is killer to control weight and then we stress to step on the weight, worse what you can do …
# 2 – To be very honest until today I am fighting with few kilograms I gained during my travels. I probably would manage already to come back to my favorite weight but in April we had to move out for 1 month to another location as our landlord has decided to make house renovation and we were living in completely different part of Pudong (Shama) where I had shorter distance to walk to the office (50% shorter), actually 7km less a day, a lot. Adding to the shorter distance we almost did not cook due to limited number of pots & pans, we were going to eat out which I am pretty sure you know does not help in weight loss.
# 3 – missing my treadmill I have at home I can step in anytime without going out to the gym. The gym there was very close in the same building but no swimming pool. I realized that you loose a lot of calories when swimming.
#4 – a lot of conference calls in the evening that limit your ability to move as you must sit in front of your laptop for few hours or so.
# 5 -Rainy season started in China, limit to walk out if no rain pollution
Ok enough excuses. I am back my original house with all available equipment, pool, kitchen & ingredients to cook.
This blog also keeps me motivated to share what are my ideas to quickly get back to my shape.
So today let me share few of them, again I try to give healthy tips mainly, always p[lease keep your own judgement and personal health conditions which make sense to apply for yourself.
Recently my friend she started to exercise with her personal trainer, she shared a few excellent tips how to boost your metabolism. I want to share here these excellent tip which I am going to apply starting Monday just before going to the office.
The article title is: ‘The Faces Behind idMASK’
Overall you can check on the above link, look at his body, it tells by its own
Anyway my friend trained with him for a month or so, and I could easily see the results. Who lives in SH and wants to get contact, you can I ask I share his contact name.
Copy paste above link in my next post I tell you if I see results of his tips on my own.
Now some tips from myself.
1. You know already that walking helps, but running even most, however some of you might notice, while I do not get expected results? I run walk, and diet, still my weight drop is not as I would wish. You started running months ago, yet every time you hop on the scale, you’re let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you are after.
The very first one: You do not eat right things after
How to eat? Better before or after?
Burning tons of calories can cause a famished feeling afterward, but it’s important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you’ll be hungry again in the next hour. Although a post run snack is essential,make sure it’s packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don’t go overboard as a way to reward your efforts. If you still find you’re utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.
Overall it is very individual case, some people would almost feel sick and too weak to do anything. So I advice again, listen your body. If you are the type you must eat something before otherwise your sugar blood level would make you dizzy and too weka to excercise, go for little something min. 1 hour before you run, good ideas:
– protein shake
– boil egg
– protein bar
– smoothie with some proteins
– you can try small bowl of fruits
– grab some nuts, dried fruits,
– apple or banana is a good idea too
– oats with yogurt
Do not go overeat as you will get too lazy and tired to do anything.
I am type of person I prefer to exercise on empty stomach, after running I feel really hungry but then I try to eat boil eggs or something that does not have much carbohydrates, actually better not to have any carbo.
Second thing: You do not run enough or with wrong speed
If you’re running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won’t burn enough calories to lose weight. In order to lose a pound a week, you’ll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.
I see the best results I get to do the following:
1. I set goal to spend 1 full hour on treat mill.
2. I Walk fast 5min and every 5 min I run, I start from lower speed and later change to do faster
3. You will increase your condition level if you run short time max. 2 min very fast
4. After such fat speed, slow down to either slow run or if you are are too tired to very fast walk
5. And again increase to fast speed.
I I have also tried to run 45 -55 min no brakes slow speed and I see I get better results & condition after mix fast walk and 2 min. fast speed run.
Third thing: You are Burning Less Than You Think
You just got back from a run, you’re covered in sweat, and you’re convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn’t run for that long or that fast, then you’re not burning as many calories as you thought. It’s best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
I usually focus on time but I noticed same time different number of calories you burn, so it is better to watch calories burned to, it will motivate for harder work out if you do not reach 500 calories. You can combine run with the exercise i gave you link above.
You can also walk in addition after that, all is matter of time available. I work for very demanding corporation and I also have a lot of things to do or would like to do. Unfortunately day has only 24 hours, out of which you need to get enough sleep to keep your energy level right and get enough power for the day.
I recommend to move as much as you can, if you have enough time. Do not waste time, organize your day better to be bale to do more. You limit yr frustration. In Poland we have say some like: “The early bird gets the worm gives”. I am not early bird at all but I noticed I can do much more if I get up early.So now I try to be early even on the weekend.
And the forth one: Same Workout but very Different Day
If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you’re placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. It is also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.
I noticed the best weight loss I get if I eliminate carbohydrates, I have more power for any exercise than. Limit alcohol and parties they make me tired and taking energy out for the next day. I am running, swimming, horse riding and walking back and forth to work. I take straits instead of lift. Try to move think about yourself as like machine, you can do it and force yourself. You feel lazy, you feel like you are not in mood, force yourself even more. Easy to tell and advice I know we are just humans, I aslo have bad days, everyone has, but we are fighters too, so must overcome our human weaknesses. Everything is in our head!
And the fifth and last true thing: It is Not Just About the Scale
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn’t always the best way to monitor your progress. Even though the scale’s not budging, you might be able to fit into those skinny jeans you had your eye on.
I noticed that often scale did not change but I was able to fit into my clothes I could not before. I spoke with my friend she has individual trainer, she saw weight did not change but I saw her much Skinner or lean actually with much nicer body build.
Here I wanted to mention it is not only about being unhealthy skinny but feeling good and making your body stronger boost your energy level and have better mood. You do not achieve that without exercise and just being on diet or even starving for a whole day.
The only way to get this great mood and sense of file is to start the day in a healthy way.
Coming next: ‘What Superfoods helps weight control’