Weekly goal weight loss program

In my first weight loss program I failed so I come up with a plan to achieve my goals on weight loss and this is the "weekly goal weight loss program". This program is all about setting goals every week which is a short term goal. I started this last week and I'm so happy with the result.

This is my week 1 goal weight, and I forgot to take picture with my weight when I first started it. When I started this program I weigh myself and I'm 50 kg or approximately 110 lbs but after  one week when I weigh myself again I'm already 48kg or approximately 106 lbs.

Today is the start of my second week and from 48 kg my goal is to loss 1 kg to become 47 kg.
My long term weight goal is 43-44 kg and once I reach it I will maintain my weight and just tone my muscles.

How to start:
* Buy a desk calendar or you can make your own, I actually just printed mine and I got it from todayscreativeblog.

this is how my calendar looks like

* Set the day when you want to start, but don't wait for next week or next month. You can either start the next day or couple of days and mark the calendar your current weight. Write your goal weight one week from when you write your current weight.
* For a student like me, write down all your vacant time and set at least 30-60 minutes exercise per day and 3-4 times per week and write it on your calendar.
* And that's it. All you have to do is follow your schedule and eat healthy foods

As for my exercises, I've been doing jogging/running every afternoon if I'm not busy and sometimes in the morning I do pilates or yoga exercises. You don't need to go to a gym or to a pilates/yoga class because it is just a waste of money and time specially the preparation in going to gym. That 15 minutes of preparing, you can already do a pilates workout of Cassey Ho. Cassey is one of my favorite youtube pilates instructor. You can download her videos and visit her website blogilates.com for more information about weight loss. However, if you have plenty of time and money to waste then you can always go to the gym.

It's not all the time that I can follow my schedule because there are times that I'm busy with school projects or etc. Then maybe you are asking, what is the point of making an everyday exercise schedule? so actually for me, it acts as a guide so that I will know what should I do in the day that I’m not busy during my vacant time. When there are times I can't workout I will just mark x in that day. The next day I'll just add 20-30 minutes of cardio in my workout.

For an effective weight loss, you have to do at least 30-60 minutes of cardio 3 times a week to pump up your heart to burn those extra fats before toning. Include strength training in your workout. This does not mean that you have to go to the gym because you don't have a dumbbell or weights in your house. You can always make your own improvise dumbbells using a bottle with water or sand and there is also strength-training exercises that only requires your own body weight and you can find that a lot in youtube. If you don’t want that bulky muscle, pilates is good for you. Pilates exercises are good for toning those flabby fats that you already burn or those saggy skin.

Fish oil supplement

I just recently taking fish oil supplement for over all healthy body.

The one above is the Cenovis fish oil-1000mg and it is odourless and it cost around Php 9.50 and the one in the lower is the generic brand of fish oil-995 mg which cost around Php 5.50 and it is more cheaper but it smells like a fish specially when I burp I can really smell the odor of the fish. I just only bought 3 capsule each just to try and I just consume one capsule of each brand for the last 2 days, I'm drinking this once a day at night. I bought this at Mercury drugstore and they don't have fish oil that are in the bottle.

This morning I went to a health store and asked if they have fish oil and luckily they have. Supposedly I just went there to ask how much is there fish oil capsule individually and if they have the one that are in bottle and it cost Php 4.00 each capsule and Php 1400.00 for the bottle  which contains 400 capsules. This brand is kirkland omega-3 fish oil concentrate 1000mg.

I just only bought 10 capsules because I can't afford the bottle, and I can say it's not odorless because I can smell its fishy odor.

I'm planning to buy one bottle to give it to my mom and dad but I think I need to wait for 2 weeks and cut Php 700/week of my allowance so that I can buy them.

What are the benefits of fish oil?

1. Decrease the incidence of depression and anxiety
2. Decrease Blood Pressure
3. Reduce the Stress response
4. Assist in the treatment of psoriasis and dry skin
5. Assist in decreasing your body’s insulin response to food
6. Decrease whole body inflammation as marked by C-Reactive Protein
7. Decrease Triglyceride levels
8. Help with treating ADHD
9. Assist in activating fat burning genes
10. Assist in Muscle Protein Synthesis

Besides the overall health benefits, fish oil may also help improve lean body composition in a number of different ways.  What this means is that if you’re a guy with more than 15% body fat or a woman with more than 25% body fat, fish oil may help you lose fat faster while also helping to stabilize any blood sugar issues you may have.  In addition to helping you lose fat, fish oil may also help you put on muscle at a quicker rate.  While in its infancy, recent research has shown that supplementing with 3 grams of EPA and DHA per day helped increase muscle protein synthesis within the muscle cells, which may help you add more muscle.

source: click here.

Start to take fish oil and be healthy! God bless

Green tea

Honestly I don't like the taste of a green tea but since it has lot of good benefits I decided to drink at least once a day.
 There are actually a lot of articles available online about green tea and I'm sure after reading it you might also want to try it.

My first time drinking green tea I promise to myself not to drink anymore because it taste bitter and I really can't bear it, but last week while I was searching for a green tea to try I saw the lipton green tea and bought one tea bag and it cost Php 6.50. This one taste much better than the one I've tried before, it's not that bitter and it is also tolerable.

then yesterday I decided to buy one box of lipton green tea. It cost Php 66.00 and it consist of 10 tea bag sachet.

 I drink this during breakfast because it is the best time to drink a tea, because it also helps  metabolism.

Here are some benefits of green tea:

1.      Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

2.      Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

3.      Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

4.      Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

5.      Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

6.      Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

7.      Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions

8.      Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

9.      Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

10.  Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

11.  Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage. 

This article is taken from: http://www.lifehack.org/articles/lifestyle/11-benefits-of-green-tea-that-you-didnt-know-about.html

Back to running

I'm back in running and yesterday is my first day. I know I haven't run for almost half a year so yesterday morning I decided to run again as part of my workout. My schedule would be 5:30-6:30 in the afternoon after my class since I have class until 5:00.

Today is my second day and I just got home from sports complex and I'm very tired but still I'm doing my blog.
I'll be showing you my outfit:

I'm just wearing a comfortable shirt, jogging pants and a comfortable shoes

I always bring water and face towel to keep me hydrated. So drink a lot of water guys 'coz  this will also help to clean our internal organs.

I'm back

Hi everyone! it's been so long since I last updated my blog, but now I'm back and there are lots of things I need to tell you:

        First: I abandoned my blog - during my vacation I don't have time to sit around and just update my blog or do the typing because I was asked by my mom to help her with her business specially when my mom and two other sisters went on a vacation to visit my grandparents and the place where she grew, so I was asked to substitute her.

        Second: I lost track of my weight loss program. Remember my "Gaining three kilos in just two weeks" post? When I arrived at our house I lost 3 kilos but after 2 weeks of staying there I gained what I lost and it's because my family loves food, specially my dad, he really loves rice and breads. When our family is complete he will buy delicious foods and during meals he won't stop calling us unless we're already at the dining table and he wants us to eat rice and I can't say no, while eating I didn't notice that I already eat a lot because we are all chit chatting, exchanging jokes specially my brother he acts as a comedian in our family. "Oh! I'm missing them"

But now I'm back in Dumaguete because summer is already over, I can now get back into my goal and fix my lifestyle. Well my weight right now is 110 lbs and I think this is my normal weight because even If I don't go on a diet my weight stays the same. My mom always tells me that my body is normal, not too fat or too skinny, but for me it's not, because I have big arms, big thighs and calves and that's what I want to reduce but of course I know there is no such exercise that directly targets the arms or the thighs you must do it equally.  Last April when I did a body fat analysis I'm so happy knowing that I'm still in a normal range but I don't know now if I'm still in a normal range because it's been a month. Anywayzz today I'm starting to make new goals and plans on what to do because my first attempt failed but now I will really make sure that I won't fail again and that I will reach my goal. So stay tuned on my blog.. thnx! God bless and more power to us!

      

Avocado shake

Avocado is one of the most recommended fruits as well as a food for bodybuilding and medicine for cholesterol-related heart diseases.

Also, did you know that avocado or an avocado extract is good for prevention or treatment of “breast cancer” as well as “prostate cancer”?

Some information states that a toxin found in avocado can kill cancer cell. However, the toxin mentioned here is not identified completely.    Scientists believe that the toxin has a great effect on the myocardium (heart muscle tissue) as well as on tissues of the lactating mammary gland.

Although many farmers believe that fresh and dried leaves, bark, skin, and seeds are toxic to cattle, goats, horses, rabbits, and birds, there is no definite scientific explanation for that.

Do not worry about the fruit meat of avocado. There are no dangerous toxic elements for human consumption as well as for animals.

Creamy rich avocado is considered the world's healthiest fruit, because of its nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and reasonable calories in it.

    Avocados contain “oleic acid”, a monounsaturated fat that may help lower cholesterol.

In our studies, patients with high cholesterol levels who ate avocados showed clear health improvements. After a week of avocado diet, patients had significant decrease in cholesterol contents.

    Avocado is a good source of potassium, a mineral that helps regulate blood pressure.

Adequate intake of potassium can help guard against circulatory diseases, like high blood pressure, heart disease, or stroke.

Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke. One cup of avocado has about 23% of the Daily Value for folate, a nutrient important for heart health.

Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume much of this vital nutrient.

Not only avocado has a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the "carotenoid lutein". It also contains measurable amounts of related carotenoids plus significant quantities of vitamin E.

This article is from http://www.pyroenergen.com/articles07/avocado-health-benefits.htm

 

Yummy! do you know that I really love to eat ice and I don't know why.

This morning when I was making an avocado shake my brother scold me because it's too early to make a shake and the weather is still cold.

Gaining 3 kilos in just two weeks

“Oh my gosh I gained 3 kilos in just 2 weeks! Imagine 3 kilos.” my reaction when I weigh my self yesterday. 

When I arrived from Dumaguete I was so happy when I weigh myself and found out that I loss 3 kilos after 2 weeks since  I started my diet plan but yesterday when I weigh myself again I can't believe that I gained 3 kilos.

I ask myself what did I do for the last 2 weeks that I gained that much weight.

  My lifestyle changed when I got home from my eating habits  to my workout and exercise  because I can’t have my free time unlike when I’m in Dumaguete  I buy and cook my own food, and I can follow my diet and workout plan.

 When I'm home,  I eat rice three times a day because my family especially my dad who owns a rice field used to eat rice. I cannot skip meals because my dad won’t stop calling us to eat unless we’re already on the table.

 I can’t follow my workout plan because there are lots of unexpected occasions and other things to do. For the first three days of staying at home, I did morning yoga for 15 minutes and cardio exercise and at night my brother taught me a little of mixed martial arts. The next day my mom took me with her to CDO so that I can be her assistant. (by the way my mom is a business women and my father is a farmer  and now he’s  concentrating in his sugarcane, rubber tree and coffee, he used to plant potatoes, carrots, cabbage, etc.) I’ve been here in CDO for almost two weeks but today we’re going home ( yehey! ).  I can't find time to exercise because I'm busy helping my mom with her business.

By reviewing my lifestyle for the last two weeks, I knew I need to adjust my lifestyle while staying here in my hometown like improving my self-discipline and finding new motivation to achieve my desired weight.

Yoga: Relieving stress

          I just started yoga a week ago and I totally fell in love with it.  I added yoga in my morning exercise and every time I perform different poses like the inverted triangle its like tearing my skin specially in my legs and my sides because we are not flexible when our body was rest for a long hours or period.

          Aside from flexibility, there is also yoga for weight loss and yoga that helps relieves stress and this is the reason why I fell in love with yoga.

         It was a busy day for a student like me because it was our finals week and I need to finish all the requirements, that time I was copying three articles with three pages long (without summarizing) for my physics subject and I don't know what our professor was thinking letting  us copy paste an article hand to hand. Anyway, I was having a break from copy paste hand to hand combat and read some fitness magazine when I came across an article about yoga for relieving stress and I was thinking "why don't u try it?" so I downloaded yoga videos and did it for 15 minutes while doing the last pose which is corpse or death pose I feel so calm, relax and stress free.

     

          It was my first time doing yoga and it's not hard because I already have a flexible body but not flexible as a gymnast and hopefully through yoga I will enhance my flexibility.

        

          To read more about yoga visit http://www.yogajournal.com and http://www.wholeliving.com/134761/stress-rescue

       

Weight loss: Day 5

 

Today is my fifth day of my weight loss program. I wasn't able to record my first four day because I was busy with school activities.

When I woke up this morning, I drink one glass of water because there was an article that I've read that drinking water first thing in the morning will help your metabolism to be more active throughout the day. Then I did fifteen minutes of exercise like jumping jacks, lunges, burpee and  hula hoop. It really feels great to exercise in the morning and it helps me adjust my mood.

I learn from Cassey Ho a pilates instructor and one of my favorite youtube fitness guru, that  our metabolism burns as twice for 15 to 45 minutes  after exercise, so this is a great opportunity to eat a lot because calories will be burn easily.

For extra workout, what I did is that instead of riding a pedicab to my destination, I just walk my way and instead of riding elevator, I just used the stairs. It's really tiring because I'm not used to it but I'm just thinking that if I do this I will burn more calories.

I'm tired! I just finish my 30 minutes workout, what I did is that I downloaded some of Billy Blanks taebo exercise and did it 45 minutes after I ate my early dinner, after taebo exercise I did five minutes of ab exercise to slowly build up my abs. After exercising I drink C2 which is an apple flavoured green tea to keep me hydrated and rest for 30  minutes then go shower.

So this is basically my workout for today.

Weight loss: My preparation

                These are my preparation for a healthy lifestyle and for my weight loss journey.

Height: 60 inches                              

Weight: 110.23 pounds                        
                                       

GOAL: 90 pounds         DATE:   July 21, 2012

Age: 18 y/o                                                                                 

BMI=  weigh/(height)² x 703   Calculate your BMI

my bmi =21.53   according to my age I’m still normal

BMR= 655 + (4.35 x weight in pound) + (4.7 x height) – (4.7  x age)   Calculate your BMR 

BMR (basal metabolic rate)- represents the number of calories I need to survive without doing nothing or sleeping in my bed for the whole day.

my bmr = 1331.9   

AMR= (BMR  x  1.375) (lightly active)  Calculate your AMR

AMR (active metabolic rate) - represents the number of calories needed to do exercise or playing sports or something.

my amr = 1831.37   

*to lose weight, increase level of physical activity or decrease caloric intake.

If you reduce your caloric intake by 500 calories every day you will lose about one pound a week  (3500 is equal to one pound). 

 After I reach my goal I will still continue my exercises to maintain my weight.

<---------- this is me and I know I have a very big thighs and calves and also my arms. :)

NOTE: Don’t go below 1200 calories each day

                                                                 

Burn calories than you consume!!

Have FUN!

Weight loss: First things first!!

    Since I just started my healthy living today and my weight loss diary. There are lots of factors to consider to have an effective diet or to lose weight.


    1.   BMI (Body Mass Index) is to know whether you are normal, obese, malnourished. Calculate BMI

    2.   Know your BMR- this represents the amount of calories you need to do nothing. Calculate BMR
          Know your AMR- this represents the number of calories you need to do exercises or sports you love. Calculate AMR
         


    3.   Set your Goals - record your current weight and record your goal weight so that you know how much weight you need to loss. Once you’ve set your weight goal it's time to set the date. Don't set a goal to lose 20 pounds in just one week because it is not healthy for a body

    4.   Exercise- even if you track your calorie intake and eat less calories a day to lose weight it won't work unless you exercise.

    5.   And last, keep motivated.