Deedee's
Healthy
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My Food Tracker

My Exercise Tracker

IF I CAN DO THIS, ANYONE CAN DO IT... INCLUDING YOU. YES,
YOU!

 
I try to keep my macro (carbs/protein/fats) nutrients somewhat balanced, although there are quite a few schools of thought as to what that balance should be.  Some say 50/25/25 and some say 40/30/30 - I think it depends on how hard you work out, but I'm still tweaking it, and it probably does need tweaking along the road to goal anyway as the body's needs change, so that makes sense.

With these graphs below placed on top of one another you can easily see that the periods of weight loss coincide with the periods of regular exercise and consistent eating.  The workouts those days are not extreme in any way, but they are consistent.  So is weight loss mysterious or complicated?  You really can do it with watching what you eat and doing just 30 minutes of some cardio per day, I do either recumbent exercise bike 10mph or better, treadmill at 3mph or better, elliptical random cross country, or just go for a walk outside (try for a couple of miles.)  I always try to do strength training as well to help build strength and support my bones and tendons while I build up what I can do physically.

  Strength Training

For my strength workout, I use approx. 5 lb hand weights or a stretch band with handles over a door, attached to the door knob or under my feet, depending on which exercise I'm doing.  I do half a dozen moves, 3 sets of 12 each, 2 or 3 times per week.  You can view my strength workout here.

 

 
 


 MyFitnessPal - Nutrition Facts For Foods

DISCLAIMER

Nothing on this site is meant as medical, fitness, food, or exercise advice, it's simply what I am doing and what is working for me.  I do my fitness lifestyle choices in conjunction with the cardiac rehabilitation program at my local hospital, I work with a dietician and trainers.  So I'm not an expert at any of this, I just get good people around me and I try to do what they say to do.  So far, I'm very pleased with the results in pounds lost, inches lost and strength gained.

RECOMMENDATION

Your mileage may very, but I highly recommend myfitnesspal.com to track what you are doing as a great place to start.  Tell them daydream58 sent you!  Another site I like is sparkpeople.com, although it tends to be a bit overwhelming.  Tell them DeedeeVI sent you!

Cardiac Rehab - Royal Jubilee Hospital

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