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Submitted by susi on Wed, 09/10/2008 - 14:07
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In the photos to the left, I weighed 236 pounds. That was in 2005. That was the height of my weight gain.
In the photos to the right, taken August/September 2008, I weighed approximately 160 pounds, a 76 pound difference. I have achieved what I set out to do--essentially, to obtain a healthy body and a better hip to waist ratio.
Although I still desire to lose about 15-20 more pounds, the hardest part is over--the part where I had to convince myself that I could do it.
The part where I failed, then got back up and tried again. And again.
The part where I, in the process of nearly three years, found out who I really was.
For any nerds/geeks or anyone in general who would like tips from someone who lost a great deal of weight and has been able to keep it off for this long, please leave me a comment here in this entry! If I get enough questions, I can start a tab on this site where I answer them!
That being said, I'm no fitness expert or doctor or anything like that. I'm just someone who did it. I don't have any gimmicks or magic pills. Just encouragement and hard facts that you can find in multitudes of books. But I managed to put them together in a way that works and would love to help others out!
My first tips are:
- Register at SparkPeople.com. I lost nearly 30 pounds using this site. It's free!
- Drink half your body weight in water in fluid ounces. I actually try to drink 100 fl. oz. a day. That keeps me from retaining excess body water.
- Write down EVERYTHING you eat! Journal it! See where your calories are coming from! There are some good books out there with calorie contents in everything--but SparkPeople has a database and a good nutrition journal which is easy to use!
- Find a supportive community. Find a friend to help or to join. Get a cheerleading squad! Use forums (like those at SparkPeople!). People who have support and use forums have more success in losing weight.
Find someone who inspires you and print out photos of them. I have pictures of Princess Leia and Jillian Michaels everywhere. I'm not even joking. One of my goals is to eventually sport a gold bikini! And Jillian Michaels is pretty much my hero. I adore her. You can also hang up inspirational quotes on your fridge or on your bathroom mirror. Put things in places that will keep you motivated and remind you why you're doing this. Maybe pictures of your kids, or your dog, or whatever!
Changing is hard and you have to want it, because if you don't, you'll give up. You have to decide that you love yourself enough to make the change for a healthier you. The first hurdles are hard, but if you can get over them and establish healthy habits, it gets easier from there.
So, please feel free to leave any questions in the comments here or email me at susistuart@gmail.com!
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Submitted by susi on Sun, 04/12/2009 - 23:18
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Week Goals
How is your general nutrition and body composition? Think of an extra 20 pounds
on your frame as doing your IM race carrying a backpack with 2 bowling balls
inside. It's easy to make adjustments this early…just don't wait until a month
before racing..
MONDAY
S: speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8
(alternate, remove 1st 400)
cd: 3 x 75, each slower than last
TUESDAY
R: 60 minutes with strides every 10 minutes. Finish run then add 5 more
20second strides back to back before stretching. Remember, strides should
be easy speed effort. Stop if your legs are feeling exhausted.
B: 90 minues easy spinning of RPE 3.
WEDNESDAY
R: 60 minute recovery…RPE 3-5.
THURSDAY
B: 120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.
S: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
cd: 500
FRIDAY
This swim should be the next workout you do after yesterday's swim. Since
it's low impact, I like to do these sessions back to back to help keep
technique fresh…
S: long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
R: very easy run today, constant at RPE 2-3
SATURDAY
OFF
SUNDAY
Try to get this ride a couple hours after breakfast in the morning. Figure
out what feels good for pre-ride nutrition and hydration. Make notes in your
log to refer back to later when preparing for race morning.
B: 80 minutes out-80 minutes back. Try to ride each leg in approximtelky the
same time. Keep any pacing issues in mind for what will happen race day.
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Submitted by susi on Tue, 04/07/2009 - 22:13
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WEDNESDAY
R: 45 minutes at easy pace, RPE 2-3
B: 60 minutes road or trainer, all small chainring work, low effort.
THURSDAY
R: 90 minutes long run, easy pace. RPE 3.
FRIDAY
S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
B: 15 warm up, warm down with easy spinning in the small ring. 30
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.
SATURDAY
R: 45 minutes at easy pace, RPE 2-3
B: 60 minutes road or trainer, all small chainring work, low effort.
SUNDAY
B: 90 minute ride. Only go further if you easily completed all the other
workouts this week. We're only getting started on a long 20 weeks...
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Submitted by susi on Wed, 04/01/2009 - 14:24
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So I was sick all week last week, then went on vacation and am finally ready to jump back into training... I think I'll finish off this week by doing the rest of week 3, with the pool swims now that the school pool is open again. So Thurs-Sunday will be Week 3 again, and next week I'll get back on track. This is why I'm doing the full IM training--things like this are bound to happen with me!
I bought a pair of size 4 jeans this weekend. I can get them buttoned/zipped, but they give me awful, painful muffin top. So hopefully by Memorial Day, I'll be able to wear them semi-comfortably (that is, without getting headaches).
THURSDAY
(evening)
R: 90 minute long run, easy pace. Strides begin at the 40 minute mark. Just
like Monday, go for 20 seconds, then return to normal pace. Repeat every 5
minutes until run is finished. Stretch well!
FRIDAY
(morning)
S: speed day
wu: 300 continuous. slowly increasing pace each 100
main: 20 x 50, odds at RPE 4, evens at RPE 9!
cd: 150 easy, hold form
B: solid 90 minutes at RPE3. Middle 30 minutes on aero bars if you have
them, but keep easy effort. Notice if the position is comfortable to hold and
if you can output the same speed for the same effort as when out of the bars.
SATURDAY
(I rested on Tuesday)
(afternoon/evening)
R: 60 minutes, easy pace, RPE 3
B: 60 minutes, easy pedaling on mixed terrain, overall effort still low.
SUNDAY
(evening)
B: 120 minutes long bike again this week.
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Submitted by susi on Mon, 03/23/2009 - 16:10
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It's spring break and the pool isn't open at all this week--bummer! So it's all running and biking this week... my knees are going to explode.
Monday
B: easy pace, 70 minutes
Tuesday
Off! I'm sick...
Wednesday
R: 60 minutes. 10 minute warm up, then do 20 second strides before
returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the
workout.
B: 30 minutes, easy pace
Thursday
R: 90 minute long run, easy pace. Strides begin at the 40 minute mark. Just
like Wednesday, go for 20 seconds, then return to normal pace. Repeat every 5
minutes until run is finished. Stretch well!
Friday
B: solid 90 minutes at RPE3. Middle 30 minutes on aero bars if you have
them, but keep easy effort. Notice if the position is comfortable to hold and
if you can output the same speed for the same effort as when out of the bars.
R: 30 minutes, easy pace
Saturday
R: easy pace, RPE 3, 45 minutes
B: 60 minutes, easy pedaling on mixed terrain, overall effort still low.
Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for
middle 40.
Sunday
B: 120 minutes long bike again this week.
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Submitted by susi on Sun, 03/15/2009 - 19:43
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MONDAY
R: 45 minutes. 10 minute warm up, then do 20 second strides* before
returning to RPE 3 pace. Repeat strides every 5 minute until end of run.
TUESDAY
R: 45 minutes easy pace, RPE 3
WEDNESDAY
B: 60 minutes road or trainer, like last week this is all small chainring
work, low effort.
R: long run again, easy pace
THURSDAY
S: race-specific
wu: 4 x 50 continuous, odds are breathe every side, evens bilateral.
main: 2 x 1000, 1 is RPE4, 2 is RPE 6
cd: 250 easy
FRIDAY
S: speed day
wu: 300 continuous. concentrate on form weaknesses.
main: 10 x 100 descend 1-5 and 5-10
cd: 200 continuous, alternate 50kick, 50 swim)
B: 55 minutes, on the trainer if possible:
wu: 10:00 at RPE 2-3
main: 4 x ( 8:00 at RPE 4-5 fast spinning,
2:00 at RPE 2)
cd: 5:00 work down to RPE3 then RPE2 to finish
SATURDAY
S: long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 500, keeping each 500 even pace
cd: 2 x 150 pull
SUNDAY
B: Long bike again this Sunday. Try to find couple hills to throw in but keep
climbing efforts seated.
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Submitted by susi on Mon, 03/09/2009 - 19:37
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I'm actually going to train as if I were going to do an Ironman, because knowing myself, I need to overshoot to achieve the results I want. So starting again. No swim today--I should have, but didn't.
MONDAY
R: 45minutes very easy run, RPE 3.
TUESDAY
R: 45 minutes at easy pace, RPE 2-3
B: 60 minutes road or trainer, all small chainring work, low effort.
WEDNESDAY
S: race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy
THURSDAY
R: 90 minutes long run, easy pace. RPE 3.
FRIDAY
S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
B: 15 warm up, warm down with easy spinning in the small ring. 30
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.
SATURDAY
OFF--rest.
SUNDAY
B: 90 minute ride. Only go further if you easily completed all the other
workouts this week. We're only getting started on a long 20 weeks...
courtesy of http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441
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Submitted by susi on Wed, 03/04/2009 - 17:58
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Well, I'm starting two days late, but better to start now than never. Here's this week's training plan! No swimming this week--just not gonna be able to get in the pool!
Wednesday
RUN
40 minutes, rpe 3, very easy run
Thursday
RUN
40 minutes, rpe 3, very easy run
Friday
RUN
30 minutes, easy pace RPE 2-3
BIKE
60 minutes, low effort
Saturday
RUN
30 minutes, easy pace RPE 2-3
Sunday
BIKE
15 warm up, warm down with easy spinning in the small ring. 15
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.
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