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Day 30: Exercise Routines

Today, I woke up and weighed myself. Weight is: 84.0Kg. Yesterday I consumed 221 calories below my BMR and did 289 calories of exercise above my BMR. Total deficit is 510 calories.


Another good example why to use the rolling average for tracking and not focus on day to day fluctuations. I’ve been in calorie deficit for three days and yet my weight has gone up each day. As I’ve said before, there are valid reasons this can happen, and these things in the long run will work themselves out.


An exercise routine helps you to lose weight faster and helps you keep it off once you hit your target weight. An exercise routine is pretty much required in order to ensure your new healthy lifestyle continues.


You can pretty much classify exercise routines into Beginner, Intermediate, and Advanced. Where you are with respect to your weightloss journey or lifestyle change, will define what level of exercise you can incorporate. (Usual legal disclaimer: Before embarking on any exercise routine, please consult your doctor.) Beginner routines would include activities such as walking, using stairs instead of elevators/escalators, biking, or swimming. Essentially, low impact, low intensity, and low duration. As a beginner, you cannot expect to run a marathon or do a 400lb deadlift right off the bat. In addition, you don’t need to. A 250 calorie per day swing makes a huge difference. That would be 125 fewer calories consumed and 125 more calories burned. Burning 3700 calories of fat results in losing 1 pound of weight. So, (250x7/3700=0.47) with one week of simply walking an extra 20 minutes per day and drinking one fewer cup of juice every day, will result in the loss of a ½ pound of body fat. That is an example of beginner level exercise.


As you improve you can adapt more advanced exercise elements into your routine. Running, weight lifting, and high intensity interval training (HIIT) are examples. My two favourite are HIIT and weight lifting because they continue to burn calories even after you have finished exercising. For example, you may burn 200 calories during a weight lifting session, then, while your body is healing, you can burn another 200 calories, for a net hit of 400 calories. HIIT triggers the release of hormones that also cause your body to continue to burn calories after exercise is finished. The drawback of these forms of exercise are you cannot do them every day. Your body needs to heal in between workouts. There is also a limit to the duration of a workout. That means you should limit yourself to 4 medium intensity workouts per week, and each workout (excluding rest periods, visiting, replating, etc.) should last no more than a half hour.


Advanced routines would be for people who have spent enough time developing a cardio, strength, or endurance base, so that the new, enhanced, and advanced exercise will not cause injury. Fitness is about health, and injuries are not healthy. The kinds of exercises, the duration and frequency of advanced routines are the same as mid level routines, the exception is intensity, which is 1.5 to 2 times that of mid level routines.


Off days for both advanced and mid level routines will be low intensity workouts such as easy jogs, or bike training, or yoga. If you compete in a sport, you should incorporate the competition into your workout schedule.


There is one more level above advanced, but that level is for pro athletes, Olympians, and world stage competitors. If you’re one of those, you already have a whole team of people helping you and don’t need my advice.


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