October 11, 2010
First couple weeks of training went ok. I feel good about a couple things and need to improve on a couple others. On the positive side, I did a real good job tracking my calories and making changes to my diet. I calculated that I burn about 3,700 calories a day. This is everything added up: metabolism, lifestyle and exercise. So, based on my goal of losing body fat, I set my calorie goal at 2,700 – 3,200. I tracked my calories and stuck to this allocation. I just had to be a little more deliberate about what I ate and the timing. I didn’t mindlessly eat. I didn’t necessarily kill myself, but I made good choices. One thing that stood out was I need to eat more protein in relation to carbs and fat. My total calories are right on, but the nutrient percentages were off.
The other positive was getting back in the habit of using my heart rate monitor and tracking the intensity of my workouts. I wear the monitor for both strength training and cardio. This allows me to see how many calories I burned in each workout and ensure I work in the correct heart rate range. This is important so that I can log my workouts and track my progress.
An area I still need to improve on is my cardiovascular training. I set my goal at three 30 minute sessions a week. Unfortunately, I only got one cardio workout in. I do get some cardio in my strength and boot camp workouts, but it is not the same thing. If I really want to do better in my 12 minute run test, then I have to be way more consistent.
Other observations include how difficult my Tuesday/Wednesday workout/schedule combination is. I schedule a very intense workout session with a client every Tuesday evening at 8:00 PM. I usually don’t get to bed until 11:00 or 12:00 Tuesday nights. Then, I get up at 5:00 AM to get ready for my Kensington Church boot camp at 6:00 AM. I workout with the guys and kick my own butt right along with them. This is killer because I really haven’t recovered from the night before. I have another Kensington boot camp at 7:00 AM (I only teach this one, but of course I have to demonstrate everything.) and clients at 8:30, 10:30 and 12:00. When I am finished at 1:00 PM, I am dead.
Total Workouts: 7
Total Calorie Expenditure: 4,634
Highest Individual Workout Calorie Expenditure: 884
Highest Individual Workout Heart Rate: 166
Highest Individual Workout Average Heart Rate: 138
Body Weight: 196 lbs. on 10/7/10 (-4 lbs. from 200 lbs. on 9/16/10)
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December 28, 20103:25 pm