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It’s been a month since I started my diet regimen. Though, I am losing weight. I noticed that my Body Fat are not improving that much - from 41% to 40.7%. I’ve been adhering to my diet and exercise plan.

Then, I read Mark Allen on Heart Rate Training and took note of the paragraph below.

Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

That’s when I got to be interested in heart rate monitors. Recently, I purchased a Polar Watch Model-WM41 from ebay.ph.  I started using it yesterday, entered my weight and height information. The watch limits my target heart rate zone to 112-140 zone. And, yesterday when I wore the strap during the Body Jam class at Fitness First North Edsa I noticed that my heart rate would go as high as 180! All throughout the dance I was feeling tired and grasping for breath. Plus, I noticed that although my exercise diary on my watch logged the 55minutes exercise program it only acknowledge 11minutes of the exercise time to be in the zone.

I wonder what it meant. Then, going back to Mark Allen on Heart Rate Training. I realized I might be into carbohydrates burning zone rather than fat burning zone. Take into account that I am on my First Phase of the South Beach Diet with is a no carbohydrates phase. Perhaps that’s the reason I was losing weight rapidly. But still my Body Fat did not decrease that much.

So, this morning during the Body Jam class I closely monitored my heart rate and every time I would go above 140 I would slow down. Oh yes, I still have the energy to give it all. But, I am planning to burn fat and to do that I should not go above 140. So, that’s what happen and you know what. I noticed that I sweat more and don’t feel that tired and grasping for breath. Maybe, I should continue doing this for the next few days and see how it will take on my Body Fat Percentage.

My sister bought me a pedometer. I am now using it to monitor how many steps I took in a day. Based on this, I can determine what lifestyle I have.

It’s almost a week since I started using this. I am averaging 4,000 steps a day. Take note the 2,500 steps is an effort by literally taking a 30minutes walk around the house.

A lot of website dedicated to walking and pedometer states that 10,000 steps a day is the ideal for a ‘healthy adult’.

And based, on the How to lose 1-3 pounds in a week?
my activity level is “Mostly Sitting”.

I think I need to include more walking activities in my daily schedules. My target is 10,000 steps a day. But, first my initial target is to have at least 5,000 steps a day.

You know what, having a pedometer encourage me to move around frequently.

Reference: Why 10,000 Steps A Day?

Last night, we celebrated dad’s Chinese birthday and had a seafood feast. And, I’m afraid that I will gained weight. So, I planned to exercise after that meal just before going to bed. Like, doing the Jane Fonda’s Step Aerobics video. But, I googled and found that…

“… if you’ve eaten a lot, then exercising after eating a meal isn’t a good idea - when you eat, a significant amount of blood is diverted to the stomach and intestines to help digestion. This means that less blood is available for muscles, and as a result, you may experience cramping.”

“Going for a brisk walk shortly after eating is much more feasible than taking a strenuous high impact class…”

Reference: Exercising after eating a meal

So, I decided not to do the Jane Fonda but instead walk around the house for 30 minutes.

I’m afraid I am a obsess with weighing scale. Every morning, I would check my weight to see my progress. I know it’s not a good habit. I should just checked my weight on a weekly basis. But, I just can’t help it. Last night, after that heavy meal I stepped on the weighing scale and…. I’m 221.54. Wow, I gained 1.5 pounds? But, alas there’s nothing to be worried about it’s just water weight it would go away. I know that a pound is 3,500 calories. And, my “heavy meal” is not a 3,500 calories. More, I was calmed down by this article.

“….. if you’re talking about one special meal, don’t despair. If your scale shows an increase of 3 pounds after one “celebration” meal, perhaps with a few cocktails, it’s water weight, not actual fat. It will disappear in a few days, if you just return to your healthy eating habits.

To gain a pound, you need to consume 3500 more calories than you burn. Three pounds would be 10,500 calories, or about the amount in 5 pounds of prime rib, 10 “loaded” baked potatoes, a gallon of salad with bleu cheese dressing, PLUS 4 servings of chocolate mousse.

A wise suggestion is to weigh yourself once per week, not immediately after a heavy meal.”

Reference: If you gain up to three pounds off of one meal what should you do?

It’s almost a month now since I start dieting and exercising. My first few weeks was gratifying as I can see instant results. Right now, I am feeling unmotivated because I’ve been religiously exercising and sticking to my diet plans but I have not loss this week.

Refusing to lose my battle with the bulge, I googled and saw this article about 5 Ways to Break a Weight Loss Plateau. After reading this article, I agree that I my body have adjusted to my exercise activity and diet plan.

I know that there are 3,500 calories in one pound. So, I need to burn it from doing exercise or to consume fewer calories.

Reference: What it takes to burn 1 pound in 1 week

I’m targeting to lose 1-3 pounds a week. To achieve this, I computed for my total energy allowance (TEA) which is my total calorie that makes me maintain my current weight.

Here’s the formula

TEA = (weight) kg x (activity) kcal/kg

Reference: Food Exchange List Diet

My current weight: 102
My TEA: 102kg x 30kcal/kg* = 3,060 kcal

*Most of my day spent sitting in front of the computer.

After getting my TEA, I know that I’m consuming at least 3000 kcal per day to maintain my 102kg. In order for me to lose weight, I can adjust my daily calorie intake to 1500 kcal per day. With that, I will be consuming 1500 kcal less which gives me 10,500 kcal less per week (1500kcal x 7days). With 10,500 kcal less per week, I could lose 3 pounds per week!

I am following a food exchange list diet based on “Food Exchange Lists for Meal Planning” by DOST FNRI.

I am closely monitoring my food intake and am exercising regularly… so why did I gained weight?

I googled and stumbled an article from About.com.

So there’s nothing to panic about, I’m just doing fine. I did gained some pounds, but retain my body fat and water percentage. Plus, I lose some inches too.

Yesterday - 101.9lbs - 41% Body Fat - 43% Body Water
Today - 102.6lbs - 41% Body Fat - 43% Body Water

I wonder if this is because I did strength training yesterday.