My paleo diet is going OK. Not sticking to it religiously, but I’m eating almost no grains (had some rice over the weekend), which is the main point. Also avoiding legumes. Everything else in that diet is pretty much what I was doing before.
The pace is picking up on exercise, though. As I may have mentioned, I got a Roku 2 for the upstairs TV for Christmas. That removed my lame objection to using my elliptical trainer, which was that there was nothing on TV, and I can’t engage in mind-numbing activity without a distraction to help the time pass. And I’ve never been able to read while bobbing up and down like that.
So I worked out a couple of times last week, then skipped a couple of days. Friday night, I got serious. I pushed hard, and set a new record for myself on that machine, burning 331 Calories in 30 minutes. That is, of course, assuming that the machine’s calculation based on my weight, etc., is accurate. But I figure it’s measuring something, and higher numbers mean progress.
Then, on Saturday, I pushed harder, and beat that.
Last night, I burned 349 in 30 minutes.
After I pass the 350 mark, maybe I’ll think about stepping up the resistance — or slowing it down slightly and going 35 minutes, or 40 minutes. Haven’t decided yet.
Just thought I’d report the progress…
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45 minutes is the oft-cited minimum for weight loss, and an hour is correlated with better weight loss results. Longer, rather than harder, for now. Also, intervals really help.
In fact, while exercise appears to be crucial for maintaining weight loss, it is not particularly good in causing it. Carb reduction (actually, reducing the glycemic load, especially where insulin resistance is present, probably not your case) and/or reducing caloric absorption either by cutting ingested calories or upping fiber seems to be a better strategy.
Well, I’m reducing carbs. My meals consist of meat and veg, or meat and fruit.
Also, I’m gradually adding exercises after the elliptical — starting with crunches. I had been doing 30 of those, went up to 40 last night. Which is nothing — we used to do about 75 after kick-boxing — but I’m building up gradually. For instance, I’ve also started doing 10 curls on each side with 20-pound dumbbells, which is also nothing, but I plan to build up.
I’ve gone for intense 30-minute sessions on the elliptical for psychological reasons — I can think, “I can make 30 minutes of time.” Whereas it’s easier to find excuses not to embark on a 45-minute routine.
I think I’ll stick with 30 minutes until the weekend, then see if I can go longer.
When I say intense, I’m averaging a heart rate around 135, with the peaks more like the high 140s Which is pretty good for someone who hadn’t been getting ANY exercise. My resting heart rate is about 70.
This morning, it was link sausages with fresh fruit — what I would normally eat, except for grits, which once formed the matrix of the meal.
With lunch, I cheated, by including some basmati rice — with one small ground turkey patty and a small serving of grilled vegetables. All of it fit, loosely, into a 500 ml microwaveable container.
Mostly my lunches have been like that, but without the rice.
Last night, I had a pork chop, a small salad, and some cooked spinach. Then I had another pork chop, because a caveman’s gotta eat…
Try doing one minute max intervals, with a minute or two at medium. You will get better results faster.
Weight training is good. Muscle mass is your friend!
Drink lots of water!
Also, make sure you are getting some fat with every meal. It helps you feel full and maximizes nutrition, and may actually help metabolize stuff.
Which is one of the advantages of a paleo diet…
As for intervals, I’m actually doing an interval program on the elliptical — but the peaks aren’t really marked; I don’t notice them…
Then the intervals aren’t challenging enough. You want to be close to your max effort.
“Max effort” sounds like the first Marathon runner.
I’m thinking that, just starting out, maintaining 130 bpm for half an hour is pretty good.
I used to work out with greater intensity down in the basement at The State — hitting stretches between 180 and 200 bpm. But that was more than 20 years ago. I don’t think it would be wise to start out like that now.
That was on a stationary bike — which I always found to be a harder workout than ellipticals and stair-climbers. Also, a less pleasant one…
They say walking is good exercise. What I’m doing is a good bit more intense than walking. Less boring, too, with the Roku…
Just telling you the best science for better results….
“‘Max effort’ sounds like the first Marathon runner.”
Close. I believe his name was Max Payne.
Dialed it back a bit last night, more like 340 Calories, with average heart rate over the 30 minutes being 128. Main goal this week is to complete an entire week without missing working out once. Then we’ll see about staying on the machine longer…
One potential motivational technique: sign a contract agreeing to donate $1000 to the Libertarian Party if you don’t exercise X times this year.