I spent some time in contemplation yesterday about the best way to get my ass on the treadmill every single night without failure. I've realized that when I do get on the damn thing I'm over-doing it. When I climb off of it gasping for air and barely able to stand, sure it's a great workout but it's also a fast track to a burn-out. Lately I've been getting on the treadmill, working out for 20 minutes or so (which isn't nearly long enough to boost my metabolism) and then I'm wiped out and lazy for the next 24-hours or more. Not only that but when I did have a gym membership there was a chart hanging on the wall by the treadmills that showed various heart-rate brackets and the effects that each created. I remember that there was a "sweet spot" for weight loss and that it said if you get your heart-rate too high you're burning fuel too fast for the body to process fat so it starts eating muscle instead. I don't yet have a heart-rate monitor on my treadmill but I know that if I'm gasping for air and feeling weak and dizzy, my heart rate is too high.
So yesterday I scaled back a little bit on the intensity but increased the time. I broke a healthy sweat and was breathing heavy but not dying when I got done. I walked for 9 minutes at 3 mph and then ran for 1 minute at 5 mph. I did that 6 times for a total 60 minute work-out and, interestingly enough, my thigh muscles were burning more last night from that work-out than they have been after other work-outs. I've been exhausting myself before I can even really get a good burn going which seems kinda pointless. I liked last night's routine and I'm still planning on increasing intensity and working on my stamina but I have to do it a lot more gradually.
I have to remind myself that when I started this blog, walking 3 miles in an hour was EXHAUSTING in-and-of itself for me. The first time that I tried to walk 5 miles in one day I had to text my mom for the motivation and support to keep going long enough to get home. Just a few months ago I did 10 miles in a single day ... I wanted to die when it was over but I did it. I want to progress so much that I try too hard and it's really counter productive. A steady, healthy, daily routine is, I think, better than massive death-runs. Like the tortoise and the hare. I'll get there but I had to remind myself that my plan was to go back to what was working and that was never killing myself - it was pushing myself yes. Breaking a sweat and breathing heavy - yes. But not to the point where I had to collapse on the floor for 20 minutes just to keep from passing out. I'm sticking with the 9x1 routine for awhile. I think I'll re-evaluate it in a month or so when I've had a chance to rebuild the muscle I lost sitting on my ass all winter and, hopefully, lose the weight that I gained back.
p.s. Weighed this morning and am at 226.5. I will not let that get me down. It will become more motivation to be consistent in my routine and to get Snackers to understand that we need to go back to cooking more meals at home - injured hand or not.
120 oz of water
2 cups of coffee w/creamer
1 granola bar
1 healthy choice lunch
8 oz grilled skirt steak
4 oz garlic angel hair pasta
2 cups of popcorn
Daily Caloric Intake: 1392
Yoga: 30 minutes
Walking: 6 reps @ 3 mph for 9 min. each
Running: 6 reps @ 5 mph for 1 min each
Fitocracy Points: 207