Wednesday, October 28, 2009

Monday, November 2nd - Sunday November 8th, 2009 (FINALIZED)

Starting weight 11/2:  185lbs
Lowest weight of the week (finalized 11/8): 182.5 lbs
Final weight 11/8: 184 lbs (calculated upon waking up 11/9)
Cals burned a day - 2132 (based on 182lbs, recalculated at end of week based on lowest weight that week; used 24hourfitness.com's calculator, 5'4" female)
Cals burned a week - 14924 (based on 182lbs)
Cals burned a minute - 1.50 (based on heaviest weight of the week)
Cals burned per hour - 90 (based o the heaviest weight of the week)
===============================
Food
Monday: 930
Tuesday: 1179
Wednesday: 1350
Thursday: 1410
Friday:  1200
Saturday:  1450
Sunday: 1070

Total:  8589 (FINAL), Average 1227/Day
================================
Exercise:
Monday, 24HF, 10a, 24SET (Rebekah), 61/559/50, 156/83, 134/71
Monday, LVAC, 11.30a, BodyCombat (Amy), 56/515/50, 152/80, 135/71
Tuesday, 24HF, 9a, TurboKick (Kathy T.), 58/631/40, 170/90, 148/78
Tuesday, 24HF, 10a, 24Pilates Fusion (Rachel), 62/282/60, 132/70, 101/53
Wednesday, 24HF, 9a, 24Lift (Rachel), 55/519/45, 160/85, 138/73
Wednesday, 24HF, 10a, 24Step Jam (Rachel), 30/330/40, 157/83, 151/80
Thursday, 24HF, noon, 24Lift (Callie), 52/414/55, 148/78. 125/66
Thursday, 24HF, 4.30p, Zumba (Nicola), 58/655/40, 164/87, 151/80
Thursday, 24HF, 5.30p, TurboKick (Wendy), 53/453/50, 146/77, 130/69
Friday, LVAC, 6.30p, 8Strikes Kickbox (Alan), 55/684/30, 173/92, 161/85
Friday, LVAC, 7.30p, Abs (30 mins, Alan), 21/136/60, 136/78, 115/61
Friday, LVAC, 8p, Zumba (Olga), 56/569/45, 156/83, 142/75
Saturday, 24HF, Everlast Shadow Box (Wendy), 52/470/45, 159/84, 135/71
Saturday, LVAC, 1.15p, Zumba (Sahara, Kimber), 55/562/45, 159/84, 143/76
Sunday, 24HF Summerlin, 9a, Zumba (Kelly), 48/399/55, 150/79, 128/68


Netcals = gross cals - (mins exercised * 1.50)
Total:  772 mins, 7178 gross cals, 6020 net cals, 14 classes (FINAL)
Average 430 netcals per class, 7.79 (rounded down) netcals per minute
================================
================================

Total caloric deficit:  Calories burned at rest + net calories burned through exercise - food consumed.

= 14924 - 8589 + 6020 = 12355

Goal:  10k

Friday, October 23, 2009

Monday, October 26th-November 1st

Lowest weight of the week (finalized 11/1):  184 lbs
Current weight at end of day Sunday:  187 lbs
Cals burned a day - 2148 (recalculated at end of week based on lowest weight that week)
Cals burned a week - 15036
Cals burned a minute - 1.51
=================================
Food:
Monday: 1956
Tuesday: 1250
Wednesday: 1138
Thursday:  2864 (cheat day, Little Caesar's Hot N Ready Pepperoni pizza)
Friday:  1159
Saturday: 1010
Sunday:  1110

Total:  10487
=================================
Exercise
Monday:  24HF 24S.E.T., 57/550/50, 160/85, 131/69
Tuesday:  24HF, Turbo Kickbox, 59/627/45, 160/85, 138/73
Tuesday:  24HF, 24Pilates Fusion, 59/335/60, 129/68, 105/56
Tuesday:  LVAC, BodyCombat, 55/582/45, 154/81, 137/72
Wednesday: 24HF, 24Lift, 54/500/50, 155/82, 128/68
Wednesday:  24HF, Step, 32/375/40, 157/83, 147/78
Wednesday:  LVAC, Zumba, 59/610/50, 164/87, 135/71
Thursday:  24HF, 24Lift (Anita), 61/418/60, 138/73, 113/60
Thursday:  24HF, Zumba (Connie), 59/840/30, 177/94, 163/86
Thursday:  24HF, Turbo Kickbox (Wendy), 57/641/45, 155/82, 143/76
Thursday: 24HF, Zumba (Buffalo/Sahara), 65/634/50, 152/80, 137/72
Friday:  LVAC, Zumba (Olga), 59/675/45, 168/89, 143/76
Saturday:  LVAC, Zumba (Olga), 58/668/45, 165/87, 144/76

Total Net Cals Burned:  Cals burned - (mins exercised * 1.51)
7455 gross cals, 734 mins, 6346 net cals, 13 classes
=================================
Goal:  10k calories.
Total caloric deficit = Cals burned at rest + net exercise cals burned - food consumed.

15036 + 6346 - 10487 = 10895 (FINAL).

Sunday, October 18, 2009

What week are we on?

This is mostly for me as I find this information useful and I keep having to calculate it.  I'll update it as the weeks pass.

I started exercising on Friday, July 3rd, so the week starts on a Friday and ends the following Thursday.


June 30th:  Joined 24 Hour Fitness
October 7th:  Joined Las Vegas Athletic Club
November 7th:  Upgraded 24HF to Super Sport

July 3rd:  Started
July 3rd-August 1st:  Gym, cardio and weights
August 2nd-August 19th:  Slim-in-6 at home, no gym
September 1st-present:  Gym group classes

Week 1:    July 3-9
Week 2:    July 10-16
Week 3:    July 17-23
Week 4:    July 24-30
Week 5:    July 31-August 6
Week 6:    August 7-13
Week 7:    August 14-20
Week 8:    August 21-27
Week 9:    August 28-September 3
Week 10:  September 4-10
Week 11:  September 11-17
Week 12:  September 18-24
Week 13:  September 25-October 1
Week 14:  October 2-8
Week 15:  October 9-15
Week 16:  October 16-22
Week 17:  October 23-29
Week 18:  October 30-November 5
Week 19:  November 6-12
Week 20:  November November 13-19
Week 21:  November 20-November 26
Week 22:  November  27-December 3
Week 23:  December 4-December 10
Week 24:  December 11-December 17
Week 25:  December 18-December 24
Week 26:  December 25-December 31st
------HALF YEAR MARK-----------------

This is going to be my reward when I reach 140 lbs.


24 Hour Fitness (24HF) vs. Las Vegas Athletic Club (LVAC).

Edit 12/20/09:  Haven't been to LVAC in a couple of weeks.  24HF has provided me with more of a support structure while LVAC is more of a go, train, leave kind of place.  There's a handful of instructors there that I absolutely adore but the pull of 24HF has been too strong.  If I had to choose right now, I'd choose 24HF, hands down.


Just like some people have two sets of families, I have two gyms. 24HF is mostly my Monday-Thursday gym and Las Vegas Athletic Club is my Friday-Sunday gym. I joined 24HF first back on July 3rd and I just joined LVAC last week.

My most favorite class instructor is at 24HF so that gym will always have a place in my heart while I live in Vegas. LVAC has over three times the classes, more variety, and classes earlier and later. Since I don't do Yoga or cycling and I'm not interested in the shadow boxing class, there's only ONE class I can take Fridays, Saturdays, and Sundays at 24HF, so the variety and sheer amount of classes at LVAC is refreshing.

While 24HF has my favorite instructor, LVAC has my favorite class - BodyCombat, a class based on martial arts.

Another thing I like about LVAC is that I get a free training session a month. And I like my LVAC trainer while I really didn't connect with my 24HF trainer (had four sessions as part of my membership). At LVAC I also have Raquetball court use (which I haven't used yet).

A huge thing for 24HF is that it's closer to my house. LVAC is double the distance. But we're talking 5 vs 10 minutes, not something like 30 mins vs an hour. 24HF is 1.5 miles away, while LVAC is 3.1 miles away (hardly a deal-breaker). But for something that's 1.5 miles away it's more spur-of-the-moment, I-feel-like-working-out-right-now thing.

24HF has a more intimate athmosphere, while LVAC is party central, especially the Zumba classes. There's maybe like 50 people in a huge room exercising, and everyone's moving more or less in sync. It's like being in a dance club with the lights on and a leader. 24HF has a more intimate athmosphere with about 10-20 people per class.

The instructors themselves have for the most part all been great. They are very personable and friendly.

Cost:

24HF: $575 for 36 months prepaid, $15.97 a month. Then it's $80 a year to renew, or $6.67 a month. They CAN raise the rate by a max of 8% a year, which comes out to an extra $6.40 a year starting the second year, but the rate is so low after 10 years it's STILL less than the LVAC renew rate. And they say they haven't raised it in years and years and have no plans to, it's more of a cover your bases disclosure.

LVAC: $806 for 40 months prepaid, $20.15 a month. $172 per year for life to renew, $14.33 a month. This includes Racquetball use and a personal training session a month.

So at first it's $36.12, and then it's $26.82 a month for both. That includes personal training, locations for both gyms, pools, hundreds of classes a week at all hours, and raquetball. It's less than Gold's Gym by itself. It's a tremendous value.

Favorite classes.

LVAC - Las Vegas Athletic Club
24HF - 24 Hour Fitness

BodyCombat - AWESOME class, and my favorite. Dethroned Zumba as favorite class, which is saying a lot. I have a black belt in Songahm Taekwondo so this class is right up my alley, with punches, kicks, jumps, and blocks. Total blast.

Zumba - Second favorite class. Tons of fun. It's more like a party than a fitness class, more so at LVAC. Hot Latin music, hot men, dancing for an hour... this is in the name of health, right?

24Lift - at 24HF, it's a weightlifting class. Before 24Lift, I didn't know there was such a thing as a weightlifting -class-.

ON THE OTHER SIDE OF THE COIN...

Swimming - not for me at the moment. Great for toning, and great if you can't move that well on land because of weight, but in 54 minutes I burned 263 calories, and I normally burn about 82 calories at rest in those 54 minutes, so all I got by exercising in the pool for 54 minutes was a net burn of 181 calories.

Zumba or BodyCombat... about 770 calories - let's say 91 calories for an estimated 60 minutes for BodyCombat or 106 calories for an estimated 70 minutes, so that's a net caloric burn of 664-679. 664 or 181... hmm...

My goal is to lose weight, and I get toning with the weights classes. So for me right now swimming is not a good fit.

I also really enjoyed the swimming instruction, but I'm stretched thin as it is, and it's something I'm not going to take up at this point.

So after trying it out three and a half hours in a week, I'm retiring my bathing suit.

October 19th-25th, 2009

Lowest weight achieved this week:  186lbs
Days exercising = 16 weeks + 3 days = 115 days
Pounds lost:  Total:  29.  Per day:  0.25.  Per week:  1.75.


Base calories burned ...
per day - 2162 (modified at end of the week for the lowest weight attained that week)
week - 15134
minute - 1.51


FOOD:

Monday: 1382
Tuesday: 1096
Wednesday: 1473
Thursday:  1550
Friday:  1270
Saturday: 1478
Sunday: 1428

Total:  9677, Average 1384 calories a day.


EXERCISE:

Monday:  24S.E.T., 59 mins, 501 cals, 55% fat, 149/79, 123/65
Monday:  BodyCombat, 57 mins, 552 cals, 50% fat, 150/79, 131/69
Tuesday: 9a Turbo Kick, 59 minutes, 719 calories, 40% fat, 164/87, 149/79
Tuesday: 10a 24Pilates Fusion, 63 minutes, 425 calories, 60% fat, 144/76, 112/59
Wednesday:  24Lift,51/473/50, 159/84 129/68
Wednesday:  Step Jam 24, 30/270/50, 149/79 129/68
Wednesday:  Zumba, 55/613/45, 161/85 142/75
Wednesday:  BodyCombat, 57/573/50, 150/79 134/71
Thursday:  24Lift, 53/383/60, 137/72, 114/60
Thursday:  Zumba, 57/643/45, 162/86, 142/75
Thursday:  Turbo Kickbox, 57/455/60. 135/71, 120/63


Total minutes:   598 minutes (5 hours, 58 minutes).
Total gross calories burned:  5607
Total net calories burned:  5607 - (598*1.51) = 5607 - 903 = 4704

Caloric deficit = calories burned at rest + net calories burned through exercise - Food consumed.
15134 + 4704 - 9677 = 10161

Goal = 10,000 calories

Tuesday, October 13, 2009

October 12th - October 18th, 2009

Base calories burned ...
per day - 2170
week - 15190
minute - 1.51

FOOD:

(rounded up to the nearest calorie)
Monday: 1450
Tuesday: 1337
Wednesday: 1456
Thursday: 1605
Friday: 1360
Saturday: 1319
Sunday: 970

So far:  9497

EXERCISE:

Monday: 24S.E.T., 60 mins, 685 cals, 40% fat, 167/88, 144/76.
Tuesday: 24Pilates Fusion, 54 mins, 334 cals. 60% fat, 154/81, 108/57.
Tuesday: Core Central (45)/Amp'd Abs (15), 56 mins, 550 cals, 45% fat, 163/86, 132/70.
Wednesday: Misplaced sensor, guesstimating 600 cals - 60 mins of 24Lift and 30 mins of 24 Step Jam.
Wednesday: Found sensor. LVAC Aquafit (pool aerobics/toning, 50/50), 90 mins, 407 cals, 60% fat, 122/65, 97/51.
Thursday: 24Lift, 57 mins, 432 cals, 55% fat, 146/77, 117/62.
Thursday: LVAC Waterobics, 54 mins, 263 cals, 60% fat, 124/66, 100/53.
Thusday: Also swam around 8 laps while an instructor showed me how to swim correctly, but the heart rate/calorie monitor doesn't work with that strenous water activity.
Friday: NOTHING! Took the day off.
Saturday: Body Combat, 60 mins, 770 cals, 35% fat, 171/90, 153/81.
Saturday: Abs, 22 mins, 173 cals, 60% fat, 136/72, 119/63.
Saturday: Zumba, 67 mins, 772 cals, 45% fat, 158/84, 144/76.
Sunday:  Abs, 35 mins, 218 cals, 60% fat, 140/74, 110/58.
Sunday:  Kickboxing, 54 mins, 561 cals, 50% fat, 155/82, 136/72.
Sunday:  Body Pump, 56 mins, 389 cals, 60% fat, 133/70, 112/59.

755 mins
Calories = 6154 - ( 755* 1.51) =  6154 - 1140.05 = 5013
=========================================
(2170 * 7) + 5013 - 9497 =   10706 in 7 days

OVER 10k CALORIES!!  Hit the 3 lbs mark (10500).

Caloric deficit goal: 1000 a day, 7000 per week.

Sunday, October 11, 2009

Before, during, and after. Last updated 11/17/09.

July 19th, August 2nd, October 11th, November 11th, 2009. Click on the pictures to make them bigger.











January 20th, 2010, 161 lbs:



















January 20th, 2010, 161 lbs:





















January 20th, 2010, 161 lbs:


October 5th, 2009 - October 11th, 2009

Week 15 started on the 9th. 23 lbs in 14 weeks or around 1.64 lbs. a week.

Base calories burned ...
per day - 2191
week - 15337
minute - 1.52

Food
Monday - 1595
Tuesday - 1495
Wednesday - 1320
Thursday - 1680
Friday - 1740
Saturday - 1690
Sunday - 1410
Lemonade from concentrate - 500 calories

Total caloric intake - 11430

Exercise
24 - 24 Hour Fitness
LVAC - Las Vegas Athletic Club

Class Name, duration, calories burned, percentage of calories burned from fat, max and average heart rate (raw number and percentage).

Monday
24S.E.T.
59 mins, 641 cals, 45% fat
166/88, 139/74

Tuesday
24 - Turbo Kickbox
53 mins, 636 cals, 40% fat
165/87,147/78

24 - Pilates
58 mins, 358 cals, 60% fat
138/73, 108/57

Wednesday
24 Lift
54 mins, 486 cals, 55% fat
158/84, 127/67

24 Step
27 mins, 310 cals, 45% fat
156/83, 143/76

Thursday
24Lift
56 mins, 443 cals, 55% fat
143/76, 119/63

24 - Zumba
58 mins, 677 cals, 40% fat
161/85, 145/77

Friday
LVAC - Zumba.
59 mins, 546 cals, 55% fat.
148/78, 128/68

Sunday
LVAC - BodySculpt
58 mins, 422 cals, 60% fat
140/74, 115/61

Total minutes - 482
Total calories - 4519

Calories I would have burned during 482 minutes of TV watching - 732.64

Net calories burned during exercise: 3786.36

15337 + 3786.36 - 11430 =
7693.36 net caloric deficit for the week.
Goal = 7000