Paula’s Journal

Friday, June 29, 2012 9:43
Posted in category Fitness

I have no loss to report this week, but I didn’t gain either. I stayed the same, which is really surprising to me. I thought the scale would have shown a few extra pounds. My hormones are still out of whack! I am retaining fluid — I can tell because my wedding band is very tight! It’s awful.

I am still tired and don’t feel like exercising, but I’m doing it. As you can see, there are no hour-long exercise sessions this week, but I did three weight workouts this week!

On Wednesday everyone from the office was taken out to lunch to an Italian restaurant. I was going to get the marinara sauce, which would have been a good choice, but a bunch of people were getting the penne pasta bolognese, so I did as well. The menu described it as a lean ground meat tomato sauce. I didn’ t eat the whole thing because I felt stuffed. I felt bad the rest of the day. That’ll teach me!

Armand, I read an article in a fitness magazine on a study that was done on the frequency of strength training. They concluded that one set was just as good as 2 or 3. What do you think? Also, do you think I should start adding another exercise for each body part to my weight workout? I am really enjoying the strength training!

Sharon, I usually eat out two or three times a week. Whenever I go to a restaurant, I feel like I have to have something good. I go there with the best of intentions, but then I read the menu and change my mind. I think I need to stick with the light and healthy menu more.

I’m hoping for a good loss next week!

Paula

Sharon’s Reply

Dear Paula,

How you deal with stalled weight loss and setbacks is just as important to this whole process as the weight loss weeks. Fortunately, you sound more determined to get back on track and keep making better food choices.

It’s interesting how the work crowd influenced your restaurant choice, and how you later felt about it. Keep this in mind the next time you eat out with others. Pre-decide your menu choice, and don’t drool over all the options.

Pick the three lowest fat items and select the one you like the most. You could even tell someone at the table to order it for you while you go wash your hands. You are vulnerable to changing your mind as the waitress takes the table’s order — hold firm. You will be glad when your delicious food arrives.

You have been eating out more, and I noticed more salt in your food (Wendy’s chili, French fries, etc.). With no aerobic exercise to sweat, and more salt, you could be retaining fluid. Are you drinking eight glasses of water a day? This will help reduce the water retention. Log in your water this week, it might help you focus on that.

Keep up the good work!

Sharon

Armand’s Reply
Paula, good job with your exercise this week. I’m especially proud of you for getting in three weight training workouts. With your cardiovascular, I’d like to see you vary it up just a little more. Don’t have walking as your dominant activity. Try bicycling a little more. You’ll increase your fitness level this way and probably burn more calories.

Regarding your question about weight training, for most people performing one set of high quality exercises is as good as performing two or three sets. How you weight train is more important than the amount you lift. As far as adding another exercise per body part, I’m not ready to have you do that yet. Maybe in a couple of weeks I will make some changes to your routine.

I’ve liked the way you have increased the weight with some of your exercises. That’s the best way to increase your levels of strength and muscle tone. With your abdominal curls, when do you start to feel the burn – such as after 20 reps, 25 reps, etc?

Keep up the great work; just remember to vary your cardiovascular. Everything else is super.

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