Getting back on track
*cross-posted to lladyyasmina
The last week or so has been mostly preparing for getting back into shape; as opposed to you know, doing something ;) But... sometimes it helps to be prepared than to just impusively start doing... right?
a) Eating Habits: I'm trying to go back to what works for me, this time with a little guidance and a slow-paced start. A few years back I was on a version of the Carb Addicts' diet... mostly from second hand info from the Trio. At the time, I was eating over there a lot anyway, so it worked out well. The stress of events a few years back threw me off the wagon in many ways; and its been difficult getting back on.
I bought 2 books, the original Carb Addicts book, and a companion book called the 7-Day Plan... which is basically 7 steps to getting back into a high protein, lower fat control carb eating plan. The idea in the 7 Day plan isn't to just cut out carbs cold turkey... but easing back into it by first increasing the intake of high protein foods (and, in this case a lot of poultry and fish, smaller servings of red meat, and more protein & vitamin rich but low carb vegetables. The book has a couple of charts... the recommended High Protein foods and low carb vegetables that are allowed for the 7-day plan1. Once the eating is back on track... low to no carbs for 2 of the 3 meals a day; plus low carb snacks, the higher carb vegetables can be reintroduced for that 3rd meal.
The way the Trio arranged it, dinner was the carb-allowed meal... and the books even suggest that... but in talking with others and looking at other sources, the breakfast or lunch meal would be better suited for allowing the carbs.
b) Exercise: the frugal (and fabric-addicted) part of me has talked myself out of the gym for now. $68/mo is just a bit much. I have the beginnings of a home gym, i should use it. I don't really work well with a "workout buddy," i find it more distracting than anything. If someone is working with me; they need to be that "authoritative" personal training type person. And I can't afford a trainer right now... so I'm going to make another go at the personal gym.
I tried the workout last week and realized that 1) my knees are crackling like rice crispies when I do squats and lunges; or even slow extensions and bends when stretching. I don't like that, they didn't used to do that. 2) my legs are too heavy to do leg lifts. i can't hold my balance and its frustrating. 3) decline sit-ups hurt. but not my abs... the muscles in the lower outside of my back. maybe i need to focus on stretching those more or something... but i was only able to do one set before the muscles seized up.
The biggest argument for joining the gym was the elevated track; but its going to be a while before i'm in any condition to run... so it can wait til spring. The swimming pool looked nice; but high-maintenance, chemical treated african-american hair and chlorine don't get along so well; i'd maybe be able to swim once a week... and i hate swimming in the winter.
I do want to get one more piece of equipment for the home gym... just because i don't really have anything now i can retrofit to act as a good barbell; and i'd like to switch out between the dumbbells and barbell once and awhile.
either tonight or tomorrow i'll start posting the workout and food journals on lladyyasmina again. this weekend was a tough one... traveling to New Jersey, going to an SCA event, and traveling back... lots of time on the road and away from disciplined eating. bad me ;) But, now I start for real.
1 after my voice lesson (no fencing tonight, MLK, JR Day), I'll try to post the suggested foods in the low carb charts, in case anyone is interested.
The last week or so has been mostly preparing for getting back into shape; as opposed to you know, doing something ;) But... sometimes it helps to be prepared than to just impusively start doing... right?
a) Eating Habits: I'm trying to go back to what works for me, this time with a little guidance and a slow-paced start. A few years back I was on a version of the Carb Addicts' diet... mostly from second hand info from the Trio. At the time, I was eating over there a lot anyway, so it worked out well. The stress of events a few years back threw me off the wagon in many ways; and its been difficult getting back on.
I bought 2 books, the original Carb Addicts book, and a companion book called the 7-Day Plan... which is basically 7 steps to getting back into a high protein, lower fat control carb eating plan. The idea in the 7 Day plan isn't to just cut out carbs cold turkey... but easing back into it by first increasing the intake of high protein foods (and, in this case a lot of poultry and fish, smaller servings of red meat, and more protein & vitamin rich but low carb vegetables. The book has a couple of charts... the recommended High Protein foods and low carb vegetables that are allowed for the 7-day plan1. Once the eating is back on track... low to no carbs for 2 of the 3 meals a day; plus low carb snacks, the higher carb vegetables can be reintroduced for that 3rd meal.
The way the Trio arranged it, dinner was the carb-allowed meal... and the books even suggest that... but in talking with others and looking at other sources, the breakfast or lunch meal would be better suited for allowing the carbs.
b) Exercise: the frugal (and fabric-addicted) part of me has talked myself out of the gym for now. $68/mo is just a bit much. I have the beginnings of a home gym, i should use it. I don't really work well with a "workout buddy," i find it more distracting than anything. If someone is working with me; they need to be that "authoritative" personal training type person. And I can't afford a trainer right now... so I'm going to make another go at the personal gym.
I tried the workout last week and realized that 1) my knees are crackling like rice crispies when I do squats and lunges; or even slow extensions and bends when stretching. I don't like that, they didn't used to do that. 2) my legs are too heavy to do leg lifts. i can't hold my balance and its frustrating. 3) decline sit-ups hurt. but not my abs... the muscles in the lower outside of my back. maybe i need to focus on stretching those more or something... but i was only able to do one set before the muscles seized up.
The biggest argument for joining the gym was the elevated track; but its going to be a while before i'm in any condition to run... so it can wait til spring. The swimming pool looked nice; but high-maintenance, chemical treated african-american hair and chlorine don't get along so well; i'd maybe be able to swim once a week... and i hate swimming in the winter.
I do want to get one more piece of equipment for the home gym... just because i don't really have anything now i can retrofit to act as a good barbell; and i'd like to switch out between the dumbbells and barbell once and awhile.
either tonight or tomorrow i'll start posting the workout and food journals on lladyyasmina again. this weekend was a tough one... traveling to New Jersey, going to an SCA event, and traveling back... lots of time on the road and away from disciplined eating. bad me ;) But, now I start for real.
1 after my voice lesson (no fencing tonight, MLK, JR Day), I'll try to post the suggested foods in the low carb charts, in case anyone is interested.